Back

05. Optimizing Gas Exchange

The primary purpose of breathing is to take in oxygen, one of our most vital nutrients. 

About 90% of your energy production requires O2 and thus impacts virtually every cellular, tissue and systemic process in your body. A by-product of these cellular energy reactions is carbon dioxide (CO2) and thus is generally considered a waste product.

Typically, we assume that we need to take big breaths to maximize O2 and minimize CO2 levels in our body. In reality, we don’t need to take bigger breaths or breathe more frequently to increase our O2 blood saturation as it takes very little breath volume and rate to do so. The key element is getting O2 to disassociate from our red blood cells (hemoglobin, the carrier) and get into our tissues.

 

The catalyst to facilitate O2 to leave hemoglobin and get into your cells is actually CO2!

Yes, you need adequate levels of CO2 in your blood to serve as a stimulus for O2 to transfer into your cells, tissues and organs.

CO2 is not just a “waste product” for you to excrete via exhalation but a potent driver of your ability to fully oxygenate your body!

 

What determines your level of CO2 in your blood? How much and how fast you breathe! 

If you are over-breathing you are likely getting rid of too much CO2 for adequate oxygenation. Over-breathing can be characterized by taking too big of a breath and/or breathing too rapidly. 

For example, fast breathing is very commonly seen in asthmatics. In fact, Buteyko breathing techniques have been heavily used in asthmatics with amazing success. However, the problem of over-breathing is not limited to asthmatics but has become a modern society health issue as most of us are not breathing correctly. This even includes elite level athletes!

We generally aim for a breath rate of 8-10 breaths/minute but we typically find that many are averaging significantly more than this. On the flipside, some individuals may have a slower breath rate but are taking too big of a breath.

Regardless of whether you are breathing too rapidly or with too much volume per breath, either scenario is considered chronic hyperventilation and is taking away too much CO2 out of your lungs and blood.

To improve your gas exchange patterns, first you must get a baseline of the current breathing patterns that you use. Keep note in your journal so you can track your progress overtime. 

 

Instructions:

1. Get a baseline measurement of your respiratory rate. 

  • Using a stopwatch, count how many breaths you take in 1 minute. 
    • Take note of this number, it serves as a baseline respiratory rate score for you. 
    • As you progress with your breathing this number should decrease.

2. Determine your CO2 tolerance/set-point, referred to as your “control pause” or the “BOLT” (Body Oxygen Level Test) based off of the Buteyko Breathing method. To perform this test:

  1. Continue to breathe at a normal pace. 
  2. After a regular exhale, pinch your nose to hold your breath and start a stopwatch.
  3. Hold your breath until you feel a mild - moderate urge to breathe.
  4. Once you feel this urge to breathe, stop the clock. The time recorded is your score. 

 

Respiratory Rate

Your score indicators:

  • >20 breaths/min - rapid, most likely shallow breaths with poor diaphragm integration.
  • 8-16 breaths/min - ideal, most likely nourishing with integrated diaphragmatic breathing.
  • <8 breaths/min - slow breathing, may be nourishing if done in a practice or may be breath holding or apnea if done unconsciously.
The Breathing Test relates to your overall health:

The BOLT test is so important because it has been found there is a correlation between these scores and your overall health.

Your score indicators:

  • 40 sec or more is considered excellent health
  • 30 sec good health
  • 20 sec fair health
  • 10 sec or below poor health

 

Back
Donate