Los increíbles beneficios de aumentar la tolerancia al CO2 en su cuerpo

The Amazing Benefits of Increasing Your Body's CO2 Tolerance


The mitochondria is the energy center of cells, where most cellular oxidations take place and most ATP (adenosine triphosphate) is produced.

As the site of the main cellular respiration processes of the citric acid cycle and oxidative phosphorylation, the mitochondrial matrix is ​​not only the final destination of O 2 , but also the site of CO 2 production. O 2 and CO 2 have to be transported across the cell membrane, the inner and outer mitochondrial membrane, either to reach the destination, in the case of O 2 , or to be released outside the cell (CO 2 ).

As an article on the platform www.othership.us mentions, “Carbon dioxide tolerance is the body’s ability to handle a temporary imbalance of CO2 and oxygen. The higher your tolerance, the longer you can hold your breath. Like breathwork, training to increase CO2 tolerance has gained popularity for its ability to improve physical and mental health.”

Oxygen is vital for energy metabolism. In order for oxygen to reach the cells, the presence of CO 2 is imperative. This is because the supply of O 2 requires an exchange of gases (CO 2 and O 2 ) at the cellular level. Hemoglobin , a protein in our blood responsible for transporting CO 2 and oxygen, releases the oxygen bound to it in the presence of higher concentrations of CO 2 . And it releases CO 2 in the presence of higher concentrations of O 2 .

The relationship between O2 and CO2 in the body is explained by the Bohr and Haldane effect:

Bohr - A high concentration of CO 2 in the cells causes a low pH, that is, an acidic environment, which causes hemoglobin to discharge more O 2 into the cells and absorb CO 2 and which is known as the Bohr effect.

On the other hand, a high concentration of O2 in the lungs causes hemoglobin to release CO2 and absorb oxygen. This is what is known in chemistry as the Haldane effect.

The higher the concentration of CO2 in your mitochondrial matrix, the more efficiently your body can use oxygen and thus produce more energy.

Apart from better oxygen management, why would you want to have higher concentrations of CO2 in your body? Let's see.

 

Effects of balanced levels of CO2 on the body

  • Higher concentrations of CO2 in the body can produce more energy thanks to the appropriate oxidation of mitochondria or phosphorylation , that is, the conversion into Adenosine Triphosphate which is the source of our energy to carry out all the activities we set out to do.
  • The presence of sufficient CO2 in the body allows vitamin K to perform its function better , especially the reactions that depend on vitamin K2. If you remember, we take vitamin D3 with K2 to make calcium bind in the right places in our body, namely in bones and teeth, while preventing calcification of soft tissues. But, in addition, vitamin K2 promotes hormonal health.
  • The presence of CO2 is crucial to the health of your gut . A balanced gut flora has a diversity of good bacteria, known as obligate organisms, and a limited amount of “bad” bacteria, or facultative organisms (which refers to bacteria that can survive in a high-oxygen environment). When there is an overgrowth of bad bacteria, your gut becomes vulnerable to a host of ailments from predisposition to frequent flu to dysbiosis, candidiasis, irritable bowel syndrome, and much more.

For this reason, your colon should be an environment with little oxygen and plenty of CO2, as this ensures the proliferation of good bacteria capable of breaking down complex carbohydrates and providing short-chain fatty acids to our cells.

  • One of the most attractive features of CO2 in the body is that when eliminated, it can help eliminate excess calcium and sodium from the body .
This results in the elimination of what is known as free water or fluid retention and is because CO2, when combined with water, is transformed into carbonic acid. Carbonic acid is hydrophilic, so it quickly leaves the cell, taking with it some of the oppositely charged ions, such as calcium and sodium.
Furthermore, since CO2 has a similar function to methylene blue in terms of its anti-inflammatory properties and modulation of calcium in the body, it has been considered as a treatment for bunions, among others, since this condition is the consequence of calcium accumulated in the wrong place.

 

  • The lack of O 2 in the tissues implies higher levels of CO 2 which leads to an increase in blood flow, to the production of more O 2 , to a reduction in inflammation and to angiogenesis (formation of blood vessels). 

A review by the International Journal of Molecular Sciences compiles the studies that support these benefits observed when administering therapeutic CO2 and is very interesting.

“Sustained tissue hypoxia or lack of O2 in tissues is associated with many pathophysiological conditions, such as chronic inflammation, chronic wounds, slow-healing fractures, microvascular complications of diabetes, and metastatic spread of tumors. This prolonged oxygen (O2) deficiency in tissue assemblies creates a microenvironment that favors inflammation and initiates cellular survival paradigms. Elevated tissue carbon dioxide ( CO2 ) levels push the tissue environment into “thrive mode,” leading to increased blood flow, increased O2 , reduced inflammation, and enhanced angiogenesis.”

The conclusions of this review were that

CO2 activates angiogenesis (creation of new capillary vessels) not mediated by hypoxia-inducible factor 1a;

CO 2 is strongly anti-inflammatory,

CO2 inhibits tumor growth and metastasis, and

CO2 can stimulate the same pathways as exercise and therefore acts as a critical mediator in the biological response of skeletal muscle to tissue hypoxia.

  • CO2 prevents the buildup of lactic acid in the cell . Lactic acid is a byproduct of inefficient carbohydrate metabolism that suppresses efficient glucose oxidation and overloads the liver's energy supply.

Higher concentrations of CO2 enhance oxidation and therefore prevent lactic acid build-up because complete oxidative phosphorylation, i.e. proper carbohydrate metabolism, can occur.

  • CO2 production is a practical way to manage the symptoms of depression . Research conducted by the HHP Foundation found that people with a higher tolerance to CO2 had less anxiety at the critical moment. This suggests that increasing your CO2 tolerance for anxiety can help you maintain a sense of calm not only during everyday life, but also in times when you must face difficult situations.
  • Higher CO2 tolerance improves athletic performance . The more CO2 you can tolerate, the slower your heart rate will be. Running with a low tolerance causes your heart to beat rapidly, which will cause you to feel short of breath and fatigue sooner. Being able to tolerate more carbon dioxide ( CO2 ) means your heart continues to beat slowly, which will allow you to increase your running pace for a longer period of time.

 

How to increase your CO2 levels or tolerance?

It is true that having a large amount of CO2 in the body is harmful. However, by practicing breath retention exercises where you start to accumulate a small amount of CO2 , the latter will be responsible for notifying the brain of the need to breathe. Thus, by increasing your tolerance to CO2 , you will be able to temporarily hold your breath by gradually increasing the retention time as happens when practicing techniques where you perform several rounds of inhalation and exhalation followed by a retention period. Also, maintaining slow and deep breathing during periods of high stress; and finally, avoiding hyperventilation.

There are several methods to increase CO2 tolerance. Here I explain some of them, and perhaps one of them will catch your attention and motivate you to practice it. Among them, box breathing or 4-4-4-4; numbered breathing; the Buteyko method; or my favorite: the Wim Hof ​​method.

 

Box breathing

This technique involves inhaling for a count of 1 to 4, pausing for a count of 1 to 4, then exhaling for a count of 1 to 4, and pausing again for a count of 1 to 4. This breathing exercise is one of the easiest to perform, and perhaps the main benefit is immediate stress relief. People looking to improve their CO2 tolerance will benefit from this exercise, as it incorporates air retention.

Other benefits :

Helps control hyperventilation

Relieves anxiety

Reduces blood pressure

Promotes calm and relaxation

Procedure :

Sit or lie down in a comfortable position.

Inhale through your nose for a count of 4.

Hold your breath for a count of 4.

Exhale through your mouth for a count of 4.

Hold your breath for a count of 4.

Repeat this cycle as many times as you like.

People who can benefit from this technique : Anyone, including athletes to people with very stressful jobs.

 

Numbered Breathing

It is a breathing exercise that is performed by increasing the duration of exhalations, retentions, and inhalations by one count with each repetition. This technique can help calm the mind, reduce stress, and promote relaxation as it requires your attention to keep track of the periods of inhalation, retention, and exhalation, taking the emphasis off of the reason for your concern or problems that are bothering you. It is also considered another relatively easy exercise that exercises the lungs.

Main benefits :

Slows down the respiratory rate

Promotes relaxation

Reduces and stabilizes heart rate

Reduces blood pressure

Procedure

Get into a comfortable position with your eyes closed.

Exhale through your mouth until you feel your lungs empty.

Inhale thinking of the number 1.

Hold your breath for a count of 2 and then

exhale while counting to 2.

Then inhale again, but now thinking about the number 2.

Hold your breath for a count of 3 and then

exhale while counting to 3.

Continue this exercise up to number 8.

Suitable for : Anyone who needs to correct their breathing.

 

Buteyko method

This is a breathing technique that consists of several breath-holding exercises. Buteyko Breathing is often performed to improve lung function or treat general health problems. The emphasis is on the ability to hold one's breath, which in turn also allows one to build up a tolerance to CO 2 .

Main benefits :

Improves lung function

Preserves the health of stem cells

Increases resistance to bacterial infections

Promotes relaxation

Helps regenerate new brain tissue

Procedure :

Sit upright in a chair or on the floor.

Try to relax your respiratory muscles.

Take a few minutes to breathe normally.

Follow the steps in the Control Pause or Maximum Pause exercise.

 

Control break

After the last normal exhalation, hold your breath.

Pinch your nose with your thumb and index fingers.

Continue holding your breath until you feel the urge to breathe in, then exhale through your nose.

Take 10 seconds or more to breathe normally.

Repeat as many times as you feel necessary.

Maximum pause

After the last normal exhalation, hold your breath.

Pinch your nose with your thumb and index fingers.

Continue holding your breath until you begin to feel moderate discomfort, then exhale through your nose.

Take 10 seconds or more to breathe normally.

Repeat as many times as necessary.

These are examples of exercises that are intended for beginners. However, the Buteyko Method is a breathing technique that consists of a variety of exercises that can be learned through workshops and training.

Method suitable for: Swimmers and free divers, or for people who have breathing difficulties.

 

Wim Hof ​​Method

This technique is part of a method that includes three pillars: breath retention, exposure to cold, and a commitment to consistency. As for the breathing technique, this method has several types, depending on the objective. To increase tolerance to CO2 , here I focus on the most common technique, which is a mix of abdominal and diaphragmatic breathing, favoring the expansion of the abdomen and rib cage during inhalation and contraction during exhalation, maintaining a calm but focused rhythm.

 

Benefits :

Improved lung capacity

Reducing stress and anxiety

Decreased heart rate and blood pressure

Increased respiratory muscle strength

Improves digestion

Hormonal function (in my case, as an anecdotal experience)

 

Procedure

Sit or lie down in a comfortable position.

Inhale deeply through your nose, concentrating on your abdomen and trunk expanding outwards as you inhale and feeling the air you inhale reach your neck and larynx.

Exhale the air (not all of it) slowly and evenly through your nose or mouth.

Continue with this rhythm of deep breathing, focusing on filling all the cavities from the abdomen to the head with each inhalation.

After about 30 breaths, exhale and hold your breath until you feel the need to breathe again. As you calmly allow the CO2 to build up in your system, what Hof describes as the seer emerges.  Psychonauts and people who work with ancestral medicines understand what I mean:  the conscious perception of timelessness and the network that connects your body and mind.

Inhale and hold that air for at least 15 seconds. This allows you to balance yourself while prolonging the insights gained during the retention time.

Then, exhale gently.

 You can repeat the exercise for several rounds and you will notice that in each round you can last much longer holding your breath, i.e. accumulating CO2 and consequently becoming more tolerant to it.

The bonus with the Wim Hof ​​method is that the cold exposure aspect, in this case it can be showers or immersion in a tub with ice water, also requires a type of slow breathing where you inhale through the nose and can exhale calmly either through the nose or the mouth. By maintaining this breathing rhythm, you find calm and manage to hold the cold water for several minutes. The important thing is to find and maintain calm and concentration. Here, of course, you also train and increase your tolerance to CO 2 . 

The third pillar of this method refers to the commitment and dedication required to know and experience what your body is capable of.

The value of Wim Hof's method, or at least on my part, is that I have adopted it as a meditative discipline. I believe that it is an ideal form of meditation for us Westerners who have difficulty focusing our attention and finding calm when facing complex situations. And it is by awakening our capacity for concentration and determination that we discover the superhumans that we are.

 

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