Dance of O2 and CO2 in Your Body: What You Probably Didn’t Know

# The Science of Breath: Aspects You Probably Overlooked

Even if dancing isn’t your thing, Imagine a dance, where two partners move in harmony with each other.

This dance, with the vital life-supporting molecules of oxygen (O2) and carbon dioxide (CO2), takes place in your body every moment you breathe and live.

Just like a dance requires balance of movement and rhythm, our bodies need the right balance of O2 and CO2 to function optimally.

During my breathwork training, I became familiar with these terms and how to apply them practically.

Let’s dive into three aspects explaining this delicate balance in our bodies: Bohr Effect, BOLT test, and CO₂ tolerance test.

Decoding Breath Metrics: The Bohr Effect, BOLT Test, and CO₂ Tolerance Test

The Bohr Effect: Balance in Every Breath

Discovered by Danish physiologist Christian Bohr in 1904, the Bohr Effect changed the way we understood respiration.

To explain it in simple terms: when there’s more CO2 in your blood, your red blood cells release more oxygen to the tissues that need it. This ensures that during physical activity or stress, when our tissues produce more carbon dioxide, they receive the required oxygen levels to function properly.

This Bohr Effect phenomenon is the foundation of how O2 and CO2 maintain their balance in our system.

Our body manages Respiratory System Regulation:

. When CO2 levels rise (hypercapnia), the body’s immediate response is to increase the breathing rate and depth, helping to expel excess CO2 and bring in more O2.

. On the other hand, a significant drop in O2 levels (hypoxia) also stimulates an increase in breathing rate to take in more oxygen.

You can find more scientific data on PubMed:

https://pubmed.ncbi.nlm.nih.gov/11725167/

Understanding Oxygen Levels first: You may be surprised, but our arterial blood is usually rich in oxygen. In a typical healthy individual, oxygen saturation is around 93–99%. The main challenge is using this oxygen effectively and maintaining a balance with other gases like CO2.

BOLT – Body Oxygen Level Test: And no, it doesn’t involve running like Usain Bolt- famous retired Jamaican sprinter.

How do we measure our body’s efficiency in managing this O2 and CO2 balance?

The BOLT test provides an answer. It is about- how long you can comfortably hold your breath after normal exhalation.

Higher BOLT score indicates a better tolerance to CO2, implying that your body can efficiently utilize oxygen.

CO₂ Tolerance Test: The CO₂ tolerance test provides a deeper understanding of our body’s response to CO2.

Our natural impulse is to breathe more rapidly when CO₂ levels in our body rise. This test challenges that natural breathing reflex, helping us understand our tolerance and our body’s efficiency in managing CO₂.

Individuals with higher CO₂ tolerance often experience less anxiety and usually perform better in high-stress situations.

I highly recommend “Oxygen Advantage” by Patrick McKeown as a must-read on these topics.

https://books.google.de/books/about/The_Oxygen_Advantage.html?id=7FPXBAAAQBAJ&printsec=frontcover&source=kp_read_button&hl=en&newbks=1&newbks_redir=0&gboemv=1&ovdme=1&redir_esc=y

Always Safety First:Before and while practicing

• Never push yourself to the point of feeling dizzy or gasping for air.
• Do not perform these tests while driving, swiming or under water or while walking.
• Avoid doing these test if you have any medical conditions or are unsure about your health.
• If in doubt, consult with a doctor before trying.

Putting It into Practice: How to Conduct the BOLT & CO2 Tests

BOLT TEST:

• Relax and Breathe Normally: Sit comfortably and take a few minutes to breathe calmly and naturally. Inhale and exhale through your nose.
• Take a Normal Breath: After a normal inhalation through your nose and a passive exhalation (not forced) through your nose, do not inhale, pinch your nose and hold your breath.
• Time your breath- hold: Start a timer on your phone. The moment you feel the first distinct urge to breathe, the so called- breath hunger, release your nose and start breathing again.
• This isn’t about holding your breath as long as possible, but rather until you feel the initial need to breathe.
• Note the Time: The time from when you stopped breathing to when you felt the first urge to breathe is your BOLT score, measured in seconds.

Interpreting the BOLT Score:

• Less then 10 seconds: this indicates that your breathing pattern is irregular, you are probably mouth breathing often and it indicated very low CO2 tolerance.
• 10- 20 seconds: This suggests lower breath control and a potential for over-breathing or hyperventilation. It can indicate lower CO2 tolerance.
• 20–30/40 seconds: Represents an average score for most of us and decent CO2 tolerance.
• Over 30/40 seconds: You have very good breath control and a high tolerance to CO2. It often signifies efficient breathing patterns better then average (average is 12–20 breaths per minute.)

BOLT Test in Yogic Pranayama:

While the BOLT test itself might not be a traditional component of Pranayama, the principles of breath awareness, control, and retention are foundational in Pranayama practices.

Using the BOLT test in conjunction with Pranayama practices provide a measurable way to improve your progress in breath control over time.

Remember, breathwork has a compound effect on our health: the more you practice, the better it gets.

Check the link below:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9873947/

How to Conduct a CO2 Tolerance Test: Performing a CO2 tolerance test at home is about measuring how long you can comfortably hold your breath after exhaling, which indirectly indicates your body’s tolerance to rising CO2 levels in your body.

• Sit in a comfortable position.
• Take a few minutes to relax and breathe normally.
• Take one breath in through your nose (not a deep breath) and exhale slowely and comfortably through your mouth (don’t force all the air out).
• Start a timer immediately after you’ve exhaled.
• Hold your breath after exhaling, for as long as you comfortably can.
• Comfortably means – the goal isn’t to push yourself to the absolute limit but to see how long you can hold without feeling a strong urge to breathe.
• Finish the Test:
• As soon as you feel the first need to breathe, stop the timer.
• Record the time. This is your CO2 tolerance time.
• With a normal inhalation, this version of test may be slightly less challenging than after a deep inhalation, but it still gauges your body’s CO2 tolerance effectively.

There are other 2 different protocols of CO2 tolerance test:

• CO2 Tolerance Test After Deep Inhalation: Take a deep breath in and then slowly exhale. After the full exhale, hold the breath and measure the duration until the first strong urge to breathe. The time from the end of the exhale until the urge to breathe is recorded. This method emphasizes lung emptying and measures tolerance as CO2 builds in the system.
• CO2 Tolerance Test During Slow Exhale: After taking a deep or normal inhale, start exhaling very slowly, trying to prolong the exhale as much as possible. The duration of this slow exhale is recorded. This version of the test focuses on control and prolongation of the exhale, which can be a measure of both CO2 build-up tolerance and diaphragmatic control.

Interpreting the CO2 tolerance score:

• Less then 20 seconds: your Co2 tolerance should be improved
• 20–40 seconds is the average time most people can achieve
• 40–60 seconds indicates a very good Co2 tolerance and is above average.
• 60 seconds and more: great breath control and Co2 tolerance, good respiratory health and good response to stress.

Both tests CO2 and BOLT offer insights into CO2 tolerance and breathing efficiency:

• on one hand the CO2 tolerance test emphasizes the body’s response to prolonged breath-holds and CO2 buildup
• on the other hand the BOLT test focuses on everyday breathing habits and the initial urge to breathe after a relaxed exhalation.

Balancing Oxygen and CO₂: Key Health Benefits

This is a journey, please don’t expect to master you breath-hold and better CO2 tolerance after 2 exercises.

When to expect results?

On average, you can expect cumulative breathwork benefits in several weeks. The balance of oxygen and carbon dioxide influences our physical health, mental wellbeing, and our ability to handle stress.

How can you harness the strength of your breath:

• Breathe with Awareness: Being mindful of your breath, focusing on slow, nose-driven inhalations and exhalations. This helps maintain the O2-CO2 equilibrium.
• Stay Active: Engaging in consistent physical activity of your choice, bolsters lung function and improves the exchange of oxygen and carbon dioxide.
• Control Rapid Breathing: Breathing excessively fast (over 20 breaths per minute) can disturb your O2- CO2 balance. If stress or other factors speed up your breathing, work on slowing it down.
• Hydration and Nutrition Matter: Staying hydrated is more than just quenching your thirst, as it amplifies your metabolism and fine-tunes cellular exchanges in your body. Also, an antioxidant-rich diet boosts the body’s oxygen efficiency, consider adding home made fresh smoothie to your daily routine.
• Avoid Highly Polluted Areas: Prolonged exposure to pollution can reduce the amount of oxygen reaching your bloodstream and increase CO2 levels and your body’s equilibrium.

Finally: Unlock Your Innate Power – Breathe to Your Full Potential

So, next time you’re catching your breath after climbing a stairs or trekking up a hill, remember that there is a dance happening inside your body.

Understanding this dance of O2 ans CO2 enhances your well-being, boost stamina and reduces stress.

The Bohr Effect, BOLT test, and CO₂ tolerance test reveal this intricate balance, giving us insights into natural powers of our breath.

Every inhalation and exhalation carries with it the potential for better well-being, vitality, focus, stress reduction.

If this resonates with you, follow and comment, because every week I will deliver more articles on practical breathing exercises.

As the saying goes, “Practice makes perfect.” So, give these two breathing tests a try.

To Your Breath!