Breathwork Instructor

Understanding the Role of  CO2 in exercise and health

When we exercise, our bodies naturally produce more carbon dioxide (CO2) as we increase our movement. As we push ourselves harder, our muscles need more oxygen to keep up with the rising CO2 levels. This is why our heart rate increases — it’s our body’s way of working harder to supply oxygen and get rid of excess CO2. That’s also why we breathe faster during exercise compared to when we are resting.

While CO2 may seem like something we need to get rid of, it actually plays an important role in maintaining our body’s balance. CO2 helps regulate our pH levels and also improves how our body absorbs oxygen. This is especially important when we’re moving or training, as higher CO2 levels support better blood flow and oxygen delivery to our muscles, helping them perform more efficiently.

Interestingly, we can train our bodies to tolerate higher levels of CO2. This improves our breathing efficiency, allowing us to take deeper, more controlled breaths. As we increase CO2 tolerance, our blood vessels also dilate more easily, helping blood flow more freely and supporting better physical performance.

One of the key benefits of improving CO2 tolerance is learning to manage “air hunger” — that feeling of needing more air. By training ourselves to endure higher CO2 levels, we can extend the time between breaths, making each breath more effective. This helps us avoid over-breathing (which often happens when we’re stressed or under pressure). Faster breathing engages the Sympathetic Nervous System which increases our Stress Response

The result? Improved endurance, better performance, and a calmer, more controlled breathing pattern. When we breathe more efficiently, we can exercise longer, recover faster, and make greater progress with our training.

CO2 isn’t just a byproduct of exercise — it’s a vital part of how our bodies function. By learning to manage and tolerate higher CO2 levels, we can boost our energy, improve our mood, enhance physical and mental performance, and support our overall health. Understanding CO2 can help us function at our best and even aid in returning to our natural, optimal state of health.

Improving CO2 Tolerance Through Breathing

Training yourself to breathe through your nose, practicing breath holds, and being mindful of how you breathe throughout your day can all help you improve your CO2 tolerance. This means paying attention to your breathing both during structured exercises and in your everyday activities.

By setting aside time to focus on your breath and practicing breathing techniques, you can gradually increase your tolerance to CO2. This is important because how you handle the time between breaths plays a big role in your performance. The more comfortable and efficient you become in those moments, the better you’ll perform in your workouts, sports, or any physical activities.

Training your breathing is a simple but powerful way to enhance your CO2 tolerance. Over time, this will help you stay calmer, breathe more efficiently, and improve your overall performance.

Are you experiencing any of these:

• Do you feel tense in your shoulders
• Mouth breathing
• Struggle to concentrate
• Tired
• Using a sleep apnea machine
• Anxiety
• Difficulty getting to sleep
• Snoring
• Constant yawning or do you sigh often

Book a Breathing Functional Assessment to understand your breathing patterns.  Breathless today, stronger tomorrow!