BREATHWORK 101: HOW A CO2 TOLERANCE TEST AND BOX BREATHING CAN HELP REDUCE SYMPTOMS OF ANXIETY
Breathing is a fundamental part of our physiology, and yet we rarely pay attention to how we're doing it. But the way we breathe can have a significant impact on our physical and mental well-being. In this blog, we'll explore how a CO2 tolerance test and box breathing can help improve symptoms of anxiety, and more.
What is a CO2 Tolerance Test?
A CO2 tolerance test is a simple test that measures how long it takes you to empty your lungs completely. To perform the test, breathe normally for one minute and then take a deep breath in. Exhale slowly until your lungs are completely empty and time yourself.
Your CO2 tolerance is determined by how long it takes you to empty your lungs. If it takes you 20 seconds or less, you have low tolerance. If it takes you 20-45 seconds, you have moderate tolerance. And if it takes you 50 seconds or more, you have high tolerance.
Why Does CO2 Tolerance Matter?
CO2 tolerance is important because low tolerance can cause a variety of physical and mental symptoms, including anxiety, attention difficulties, and general fatigue or weakness. This is because when we have low CO2 tolerance, we tend to breathe too shallowly and too quickly, which can lead to hyperventilation and a decrease in the amount of oxygen delivered to our tissues.
How Can Box Breathing Help Increase CO2 Tolerance?
Box breathing is a breathing technique that can help increase your CO2 tolerance over time. It involves taking slow, deep breaths in a pattern that resembles the sides of a box. Here's how to do it:
Inhale for a count of four
Hold for a count of four
Exhale for a count of four
Hold for a count of four before starting again
By practicing box breathing for just 2-5 minutes a day, you can increase your CO2 tolerance and reduce symptoms of anxiety. Using your CO2 tolerance test, you can identify the optimal duration of your box breathing exercise for maximum benefit. If you have low tolerance, start with 3 seconds per side. If you have moderate tolerance, try 5 to 6 seconds per side. And if you have high tolerance, aim for 8-10 seconds per side.
As you continue to practice box breathing, you may find that it becomes easier to do and that your CO2 tolerance increases. You can use the CO2 tolerance test as a way to track your progress and adjust the duration of your box breathing exercise accordingly.
In conclusion, our breath is an incredibly powerful tool that can help us manage our physical and mental well-being. By using a CO2 tolerance test and practicing box breathing, you can increase your CO2 tolerance and reduce symptoms of anxiety. Give it a try and see how much better you feel!
