Breathing, much like running, is a natural ability. However, doing it optimally is essential for overall health and performance. Think about your breathing habits: Is your mouth open? Are there pauses between breaths? Do you gasp for air during exercise? If any of this resonates with you, read on!
Understanding the Respiratory System
The respiratory system delivers oxygen (O2) from the atmosphere to your body's cells and carries away carbon dioxide (CO2) produced by those cells. Oxygen powers your muscles, and CO2 helps release oxygen into tissues.
Debunking a Common Misconception
Taking deeper breaths won't significantly boost oxygen in your blood. Our arterial blood is already 95-99% saturated with oxygen, so larger breaths won't change that. Breathlessness is often due to CO2 intolerance, not a lack of oxygen. The goal is to improve oxygen delivery, not increase oxygen levels.
The Vital Role of Carbon Dioxide
We have enough oxygen in our blood; the challenge is releasing it to muscles. Carbon dioxide is key, as per the Bohr Effect. High CO2 levels prompt hemoglobin to release more oxygen to muscles during exercise. How we breathe affects CO2 levels; over-breathing expels excess CO2, hampering oxygen delivery.
Combatting Overbreathing
Overbreathing is common, especially if you're a mouth breather. It sensitizes your brain's CO2 receptors, reducing tolerance. This disrupts oxygen delivery efficiency.
Carbon Dioxide Sensitivity and Exercise
During exercise, breath rates naturally rise as muscles demand more oxygen and produce CO2. Over-sensitive receptors can lead to overbreathing, impairing performance and increasing injury risk.
Prioritizing Nose Breathing
Mouth breathing encourages overbreathing, while nasal breathing resists it, improving diaphragm use and nitric oxide release. Save mouth breathing for specific activities; prioritize nasal breathing throughout the day and during sleep.
Enhancing Carbon Dioxide Tolerance
Boost tolerance by:
Keeping your mouth closed during sleep. Practicing 'Box' Breathing (4-4-4-4) during walks. Introducing nasal-only breathing in some exercise sessions, especially during aerobic activities. Improving carbon dioxide tolerance optimizes oxygen delivery to your brain, muscles, and organs, benefiting both rest and physical activity.
Benefits of Nasal Breathing
Elevates oxygen and carbon dioxide levels in the blood. Increases air resistance by 50%, enhancing oxygen uptake and lung capacity. Stimulates the parasympathetic nervous system in the lower lungs, promoting relaxation and balance. This aids in maintaining heart rate throughout exercises. Proper nasal breathing can improve diaphragmatic or belly breathing needed for bracing while lifting. This provides a natural girdle by activating your transverse abdominis muscle which stabilizes your low back and pelvic floor muscles.
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