Surely, we cannot be doing something as natural as breathing, the wrong way, can we?
According to Patrick McKeown in The Oxygen Advantage (author of "THE BREATHING CURE") at some point after we stopped living like hunter-gatherers our breathing habits went seriously off course.
We started ‘overbreathing’ through our mouths.
We have been breathing far too much and from the wrong orifice ever since.
With drastic consequences.
Faces have narrowed, jaws slackened, airways have become constricted and a host of symptoms and maladies have followed such as sleep apnoea, rhinitis, poor concentration, chronic fatigue and exerciseinduced asthma.
A signature characteristic of habitual overbreathing is constant sighing.
We also have become unnecessarily stressed, and athletic performance has been hampered.
Not many people are aware that the primary influence on breathing efficiency is carbon dioxide.
When receptors in the brain sense excess carbon dioxide levels, they simulate breathing to balance those levels.
Chronic tiredness is a problem caused not by lack of oxygen in the blood but not enough oxygen being released from the blood to the tissues and organs, including the brain.
The root cause is too much carbon dioxide being expelled due to habitual overbreathing. For the same reason, sleeping with the mouth open can cause chronic physical and mental lethargy.
Carbon dioxide plays a key role in respiratory physiology, specifically, delivery of oxygen from the blood to the muscles and organs.
This is explained by a metabolic process known as the ‘Bohr effect’ elucidated by Professor of Physiology, Christian Bhor (father of physicist, Niels Bohr):
‘If one uses carbon dioxide in appropriate amounts, the oxygen that was taken up can be used more effectively throughout the body.’
Crucially, haemoglobin releases oxygen when in the presence of carbon dioxide and taking a big, deep breath does not increase oxygenation of blood.
Overbreathing, such as taking big, deep breaths during hard exercise, expels excessive amounts of carbon dioxide and may lead to hypocapnia, where haemoglobin holds onto oxygen rather than releasing it into tissues and organs.
In that state, muscles cannot work efficiently.
Overbreathing leads to constriction of blood vessels and reduces blood circulation, including to the brain, which may be experienced as dizziness.
Carbon dioxide also plays a role in regulating pH.
When blood becomes more alkaline, breathing volume reduces to allow carbon dioxide levels to rise and restore pH.
Conversely, if blood is too acidic, breathing volume increases to expel carbon dioxide.
CO2 Tolerance and how to train it: Enhancing Physical Performance and Mental Well-Being
Breathing is something most of us do unconsciously, but have you ever considered the profound impact it can have on your nervous system and overall well-being?
One aspect of breathing that's gaining attention is CO2 tolerance, which is the body's ability to withstand elevated levels of carbon dioxide (CO2) without experiencing adverse effects.
Understanding CO2 Tolerance
Before we explore why CO2 tolerance matters, let's grasp the basics of breathing and its role in our physiology.
Breathing primarily serves to exchange gases in our lungs.
We inhale oxygen (O2) from the air and expel CO2 from our bloodstream into the atmosphere.
Specialised sensors in our bodies, called chemoreceptors, monitor changes in O2 and CO2 levels in the blood.
When CO2 levels rise—during activities like exercise or stressful situations—these chemoreceptors are stimulated.
The brain's respiratory centers, particularly the medulla oblongata, regulate our breathing. When chemoreceptors detect increased CO2 levels, these centers prompt us to breathe more rapidly and deeply to expel excess CO2.
This intensified breathing serves to remove surplus CO2 from our system.
However, hyperventilation, common during stress, can lower CO2 tolerance and lead to dizziness when done unconsciously.
Breathing and Your Nervous System
Now that we've covered the mechanics of breathing, let's explore how it interacts with your nervous system, specifically the balance between the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system, known as the "fight or flight" system, becomes active during stress or perceived threats. It accelerates heart rate, increases breathing rate, and heightens alertness. In contrast, the parasympathetic nervous system, the "rest and digest" system, promotes relaxation, slowing heart and breathing rates and fostering calm.
The way you breathe directly influences this balance.
Deep, slow, and controlled breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress.
In contrast, shallow, rapid, and erratic breathing can trigger the sympathetic nervous system, leading to increased stress and anxiety.
Improving CO2 Tolerance Through Breath work
- The Perfect Breath: Some practitioners consider a 1:1 inhale and exhale of 5.5 seconds as the "perfect breath." This translates to inhaling for 5-6 seconds and exhaling for 5-6 seconds, resulting in approximately 5-6 breaths per minute. Aim to practice this pattern for about 10 minutes daily, whether while sitting or during a leisurely walk. Consistent practice can significantly enhance your CO2 tolerance.
Coherent Breathing
When we talk about Coherence we talk about communication between head and heart: it’s a clear scientific pathways known as Cardiac Coherence.
It’s a method of slow, controlled breathing that synchronises with your heartbeat cycles. It’s when we establish a certain rhythm that align respiration and cardiac function, and every organs in the body follow.
Coherent breathing is the most researched breathing technique.
Immediately the blood pressure and blood sugar levels lower. It is proven to reduce anxiety, stress, inflammation, prevent heart diseases. It boosts wellbeing hormones, reducing cortisol, for example.
The breathing rate is set at 6BPM.
Breathe in for 5 seconds, and then breathe out for 5 seconds. (5.5 seconds to be exact).
Breathe softly and quietly through your nose, focus your attention in the area of the heart and on the subtle movements of expansion and deflation around your diaphragm.
Paying particular attention to the lateral movement of your lower ribs.
This is called: therapeutic zone of breathing, when you slow down your breathing and it stays there.
Coherent breathing is a simple, easy, and important type of breathwork that anyone can do. If you struggle with anxiety or depression, or simply want a better way
Assessment Capacity test
Start to breathe following your flow of breathing for about 2-3 minutes, to naturally lower your the heart rate.
Then take 3 deep breaths through the nose, gentle breaths in and then you exhale a little bit longer than usual, just to get into the motion.
Finish with a large breath into the nose and then start the timer when you start exhaling (through the nose or pursed lips) ever so gentle, really controlling that flow of air leaving your body, try to soften your shoulders, face and your belly as you keep a steady, slow and gentle consistent rate of exhaling.
It is a maximum exhalation test, so we are trying to extend the exhale as long as possible, to see how long you can maintain a steady and consistent flow of breath and we are breathing and watching the body and mind.
Any disturbance to that steady flow counts as an interruption and therefore you stop the timer.
1:2 Breathing ladder
The practice of 1-to-2 breathing (exhalation at a duration twice as long as inhalation) is a simple breathing practice often overlooked or underrated, even by veteran meditators, it will help you to improve your C02 tolerance.
To learn the technique, select a comfortable seated posture in a chair or on the floor, with head, neck, and trunk aligned vertically. Release tension from all muscles not needed to maintain your posture and establish quiet, smooth, nasal, diaphragmatic breathing. Count the duration of both exhalation and inhalation as you breath normally and adjust it gently so you are exhaling and inhaling for the same amount of time. Most people are comfortable with a count of 3 or 4 for each exhalation and inhalation; thus one breath lasts for a count of either 6 or 8. The mental counting should be done gently, without whispering.
Now, without altering the duration of the total breath cycle, adjust your breathing by slowing the exhalation and gently quickening the inhalation to achieve a 1-to-2 ratio. Start by inhaling for 4 and exhaling for 8 counts, increasing by 1 count at at time - 5 counts inhale to 10 counts exhale - 6:12 - 7:14 - 8:16 - 10:20 - 12:24 - 15:30 - 20:40, etc…
The best way to extend the breath is to deepen the exhalation, contracting the abdominal muscles to gently push out additional air.
Inhalation then primarily involves smoothly releasing the contracted muscles. Extending and deepening the exhalation in this way helps release waste gases—such as carbon dioxide—more thoroughly and efficiently.
The extended abdominal contraction also creates a gentle pumping action to help blood return to the heart and lungs.
You must be patient and attentive while building your capacity.
As your breath slows, less air exchange takes place. Carbon dioxide levels rise and oxygen levels drop.
This increases the flow of blood to the brain and activates the energies associated with our most powerful and basic reflex—the need for air. If you go beyond your capacity in slowing the breath, this survival response is activated, causing you to gasp at the beginning of inhalation to rebalance your oxygen and carbon dioxide levels.
You can minimize this tendency to create a rough, uncontrolled breath by paying careful attention to the transition between exhalation and inhalation.
Your present capacity is reflected in the need to inhale as you draw near to the end of the exhalation.
If you can create a smooth transition, you are within your capacity. If a subtle gasp or tremor occurs, you need to shorten your next breath.
The Benefits of Improved CO2 Tolerance
Enhancing your CO2 tolerance offers several advantages:
- Performance: Improved CO2 tolerance enables you to accomplish more work at a lower breathing rate, resulting in a lower heart rate and enhanced endurance. With higher CO2 tolerance, you can withstand elevated CO2 levels for longer durations, contributing to increased fitness and energy efficiency. This ability allows you to accomplish more work in the same amount of time, a fundamental principle for improving overall fitness.
- Recovery: Faster return to resting or near-resting breathing patterns between activities is another benefit of improved CO2 tolerance. This efficient recovery is invaluable for energy conservation and overall workout efficiency.
- Mental Health: Enhanced CO2 tolerance provides better control over your breathing during periods of stress and anxiety. By regulating your breath effectively, you can maintain control over your autonomic nervous system, promoting the rest and relaxation response rather than the fight or flight response.
Incorporating breath work techniques into your daily routine and fitness regimen can unlock these benefits, allowing you to optimize your physical performance and mental well-being. Understanding the connection between CO2 tolerance, breathing, and your nervous system empowers you to take proactive steps towards a healthier, more resilient you. So, take a deep breath and embark on your journey to improved CO2 tolerance today. to improved CO2 tolerance today.
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