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CO2
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Homepage Simple breathing exercise for higher VO2max
(Norms, rates, CP,
body oxygenation)
Oxygen transport from outer air to muscle cells and final tissue oxygenation are controlled by breathing.
Why nasal
Physiological and medical studies proved that the more we breathe at rest, the less oxygenation of tissues.
Why diaphragmatic
Hyperventilation reduces tissue oxygenation. Why?
Why slow
Why imperceptible
While overbreathing cannot improve blood oxygenation (it is up to 98% saturated with O2 during light
Breathing norms
normal breathing), it reduces CO2 content in the body leading to two negative effects down the oxygen
6 breathing myths
delivery cascade:
MV of heart patients
1) Blood vessels become constricted (CO2 is a potent vasodilator);
MV of asthmatics
2) Oxygen release in capillaries is suppressed since CO2 is a chemical catalyser of this process. This effect
MV of diabetics
is known in physiology for a century and described in many textbooks as the Bohr law.
MV in sick
MV in healthy
Hence, the less we breathe (down to 2 l per minute for minute ventilation), the better oxygenation of the
MV in ordinary
human body.
.....
Patterns and O2
(Breath patterns
Since CO2 is the main factor in breathing control and it also participates in regulation of dozens of
and body chemical reactions, including synthesis of proteins, lipids, hormones, and immune cells, humans cannot
oxygenation) change their unconscious breathing pattern at once. The changes are gradual and usually take, even for
In healthy people healthy people, at least weeks or months.
In sick people
..... Obviously, VO2max values are sensitive to the unconscious breathing pattern and body oxygenation at rest.
CO2 effects By breathing slightly less (with air hunger) and improving body O2 reserves at rest, we can enhance
(Properties of endurance and VO2max within 10-15 minutes just before exercising.
CO2)
Breathing control
The breathing exercise is done only on empty stomach, with straight spine (or no slouching) for
Vasodilation
diaphragmatic breathing, in cool conditions with good air quality. The first step is to listen to own usual
The Bohr effect
breathing for about 20-30 s. Then instead of taking large inhalations, take a slightly smaller breath, using
Nerve stabilization
your stomach only, and immediately relax all breathing muscles and the rest of the body. Continue to
.....
breathe in this light mode, so that you gradually accumulate air hunger (or desire to breathe more air),
Diseases
while being totally relaxed (this is the most challenging part of this breathing exercise). In 1-2 minutes, if
Asthma
you do it right, you will notice that your arms and feet will be warmer (due to improved circulation),
Heart disease
while your nose will be moister and cooler. If you continue to practice this shallow or reduced breathing
Brain and CNS
for about 10-15 minutes, your heart rate also significantly drops, as you can easily check using devices,
Chronic fatigue
and this will also indicate your improved physiological state.
Cancer
.....
If an athlete learns how to change their unconscious breathing pattern or achieve very light unconscious
Causes of HV
breathing 24/7, then body oxygenation and VO2max will be greatly improved too. Currently there is only
(Hyperventilation)
one medically proven therapy that produces these results: the Buteyko breathing technique practiced in
Physical exercise
Russia by about 200 MDs. In order to learn it, one requires to regularly practice shallow breathing
Mouth breathing
exercise, daily measure own body oxygen content using a special breath holding time test, breathe through
Sleep factors
the nose during almost all or all training sessions, prevent sleeping on the back at night, and do many other
.....
things that are part of the Buteyko method.
Retraining
(Breath retraining)
Copyright (C) 2003-2009 Artour Rakhimov (If you copy the content of these pages for
Ways to learn educational purposes, please, indicate the site address and author's name).
Buteyko
Buteyko effects:
.....
"Survival"
(How to survive)
How to stop or
prevent heart attack,
stroke, asthma
attack ...
Unblock nose,
eliminate
constipation,
prevent high blood
glucose ...
Stop or prevent
bouts of coughing,
sneezing, sighing ...

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