Amygdala & CO2 - decrease anxiety, stress & depression all at once

Shallow breathing can (and often) lead to anxiety, but having a higher CO2 tolerance can actually help reduce the symptoms of anxious mood. Research by the HHP-Foundation indicates that those with a higher CO2 tolerance experience lower levels of anxiety in the moment. This suggests that improving your CO2 tolerance may help you feel more calm in your daily life.

In addition to reducing anxiety, a higher CO2 tolerance can also help manage symptoms of depression. High CO2 tolerance has a calming effect on the nervous system, which can help you maintain a relaxed state and experience more positive emotions. This can aid in improving mood for those dealing with depression and anxiety.

Furthermore, CO2 can reduce inflammation in the body. By building a higher tolerance, your body can hold onto more CO2, allowing it to travel throughout your body and help relieve inflammation.

Improved CO2 tolerance can also boost physical and mental energy levels. As you retain more CO2, the mitochondria in your cells multiply, resulting in increased energy for physical activities and intense mental focus, making it beneficial for anyone with an active lifestyle or a demanding work routine.

How to test CO2 tolerance?

- take 4 full breaths, 1 breath every 5-10 seconds: a 3-5 second inhale, followed by a 5-10 second relaxed exhale, 1 second pause before beginning to inhale again.

- at the top of the 4th inhale (totally full), start a timer and exhale as slowly as possible.

- stretch out the exhale for as long as possible. It’s helpful to close your eyes so that you can more effectively stay relaxed.

- stop the timer when your air runs out, or you need to inhale.

Interpret results

>80 seconds: Elite
Advanced pulmonary adaptation, excellent breathing control, excellent stress control

60-80 seconds: Advanced
Healthy pulmonary system, good breathing control, relatively good stress control

40-60 seconds: Intermediate
Generally improves quickly with focus on CO2 tolerance training

20-40 seconds: Average
Moderate to high stress/anxiety state, breathing mechanics need improvement

<20 seconds: Poor
Very high anxiety and stress sensitivity, mechanical restriction possible, poor pulmonary capacity

How to improve it?

If you want to improve your CO2 tolerance, there are a few exercises you can try:

1. Nasal breathing during exercise: When you exercise with your mouth closed, your body offloads CO2 at a slower rate, which can help improve your CO2 tolerance. Give it a try next time you work out, and you'll see how challenging it is to train your pulmonary system for maximum efficiency!

2. Counted breathing exercises: Find a quiet area to sit down, set a timer for 10 minutes, close your eyes, and use the following breath-count guidelines:

• For beginners: exhale slightly longer than you inhale. Start with inhaling for 8 seconds and exhaling for 10 seconds.

• For intermediate level: exhale longer than you inhale and hold your breath at the top of each inhale. Start with inhaling for 8 seconds, holding your breath for 4 seconds at the top of the inhale, and exhaling for 10 seconds.

By practicing these exercises regularly, you can improve your CO2 tolerance and reap the benefits of reduced anxiety, improved energy levels, and decreased inflammation in your body.

Also, don't forget to head to the Breathing/Meditation section for some helpful breathing tutorials.

 

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