How To Improve Your CO2 Tolerance
Raise Your CO2 Tolerance for Better Fitness and Reduced Stress
When we think about improving our physical fitness and reducing stress, we often focus on exercise routines, healthy eating, and mindfulness practices. However, one of the most overlooked aspects of overall health is CO2 tolerance. Improving your carbon dioxide (CO2) tolerance can lead to better endurance, more efficient breathing, and a calmer mind. In this post, we’ll explore what CO2 tolerance is, why it matters, and how you can improve it to become more physically fit and mentally resilient.
What is CO2 Tolerance?
CO2 tolerance refers to your body’s ability to handle higher levels of carbon dioxide in the bloodstream before it triggers the urge to breathe. When we exercise or experience stress, our body produces more CO2. People with low CO2 tolerance often feel out of breath quickly, which can lead to a cycle of shallow, rapid breathing that only exacerbates stress and fatigue. On the other hand, a higher CO2 tolerance means your body can efficiently utilize oxygen, allowing you to maintain your performance during physical activity and stay calm under pressure.
Why is CO2 Tolerance Important?
1. Enhanced Physical Performance: Improved CO2 tolerance allows your muscles to receive more oxygen, which can boost your stamina and endurance during workouts. Athletes often train to increase their CO2 tolerance to perform better in high-intensity situations.
2. Better Respiratory Efficiency: With higher CO2 tolerance, your body becomes more efficient at gas exchange, meaning you can take deeper, slower breaths. This reduces the workload on your respiratory system, conserving energy during physical activity.
3. Reduced Stress and Anxiety: Higher CO2 tolerance helps regulate your nervous system, reducing the fight-or-flight response that can trigger anxiety and stress. This leads to a calmer mind and more controlled responses to stressful situations.
How to Improve Your CO2 Tolerance
Walking Breath Holds
Take a normal breath in and out through your nose.
Gently pinch the nose closed and hold your breath.
Walk for ten to fifteen paces.
Stop walking and release your nose. Breathe in through your nose and resume gentle breathing in and out of your nose.
Wait for thirty to sixty seconds and repeat.
And again. Take a normal breath in and out through your nose. Pinch the nose with your fingers and walk ten to fifteen paces while holding your breath.
Stop walking and release your nose. Breathe in through your nose and resume gentle breathing in and out of your nose.
Wait for thirty to sixty seconds and repeat.
Begin to progress how many steps you take, perhaps reaching 20+.
In your final round or two, go for the max amount of paces you can walk while holding your breath after the exhale.
Repeat five to ten times and recover with slow breathing.
Please do not do this exercise if you are pregnant or have uncontrolled high blood pressure.
Breathe Light (Oxygen Advantage® technique)
During this exercise, place one hand over your chest and the other just over your navel.
Pay attention to your breathing.
Imagine there is a piece of string gently pulling up from the top of your head toward the ceiling, lengthening the distance between your sternum and navel, widening the spaces between your ribs.
As you pay attention to your breathing, begin to slow the rate of your breathing.
Keep your attention out of your mind and keep it on your body. I like to focus just on the airflow in and out of the nostrils.
Gradually begin to breathe in so softly that you hardly feel any air coming into your nose.
Let your breath be silent.
Have a really relaxed and slow exhalation.
The key is to take a soft and gentle breath in and allow a relaxed and slow, gentle breath out.
As you do this, there should be hardly any breathing movement.
You want to find a tolerable amount of air hunger, like a teaspoon’s worth so that it is sustainable.
Practice this technique for 2-5 minutes. If the air hunger becomes too strong, pause and breathe normally before starting again. You want to find the comfortable air hunger, not one that makes you stressed.
Please do not do this exercise if you are pregnant.
Nasal Breathing As Much as Possible
Aim to breathe through your nose during all hours of the day and during sleep.
Try to incorporate nasal breathing into your workouts. Start slow, and work your way to zero mouth breathing (unless you participate in a kind of sport like swimming or fighting than requires it). The above exercises will help get you closer to full time nasal breathing during exercise. You can include breath holds during warm ups and slow cadence breathing for a cool down. Be patient with yourself, as this will be a 6-8 month process.
Wear Mouth Tape During Sleep
Get micropore tape at the drug store or purchase Myotape. Wear it at night unless you have severe sleep apnea. Taping will help ensure proper nasal breathing during sleep. (Espeically great for snorers!)
In a nutshell…
Improving your CO2 tolerance is a simple yet effective way to enhance your physical fitness and reduce mental stress. By practicing breath-holding exercises, controlled breathing techniques, walking breath holds, Breathe Light, nasal breathing, and wearing mouth tape, you can train your body to gradually handle higher CO2 levels. As a result, you’ll enjoy better endurance during workouts, more efficient breathing, and a calmer, more focused mind. Start incorporating these practices into your routine today and experience the benefits of improved CO2 tolerance for yourself!