Exhale vs. Inhale: Breath-Holding for CO2 Tolerance
Last week, I embarked on an exciting journey to Newquay, a picturesque coastal town in Cornwall, UK to pursue my Freediving Aida 1 and 2 qualifications with solid freediving outfit Freedive UK. This adventure was not only about personal growth but also a step in my journey to becoming the best breathing coach I can possibly be. These qualifications show my dedication to expanding my expertise in breathwork, CO2 tolerance, and overall respiratory health. I feel, that with this newfound knowledge, I will be better equipped to guide my clients towards improved performance, enhanced well-being, and optimal health. Newquay's stunning coastal scenery served as an inspiring backdrop to this 2-day course with freediving expert Oli Cacioppo and fellow coursemates Emily, Charlotte, and Mathu, making this trip a memorable and enriching experience.
Let’s talk about breathwork and the relationship my coaching and freediving have in common. Breathwork has gained significant recognition in recent years for its numerous health and well-being benefits. Among the various breathwork techniques, two distinct approaches have garnered attention: breath-holds on the exhale and breath-holds on the inhale which we experience whilst freediving. Despite their differences in approach, these two practices share similarities when it comes to improving carbon dioxide tolerance and enhancing overall health and well-being. In this blog, we'll explore these similarities and how a broader knowledge of breathing modalities will be of huge benefit to me and the people I coach.
The Importance of Carbon Dioxide Tolerance
Before diving into the parallels between these practices, as I have set out in previous blogs, it's crucial to understand the significance of carbon dioxide (CO2) tolerance. Many people mistakenly view CO2 as a waste product, but in reality, it plays a pivotal role in oxygen delivery to our cells. Proper CO2 tolerance ensures that the body can efficiently release oxygen from hemoglobin into tissues and muscles. An imbalance in CO2 levels and pH levels of the blood can lead to respiratory problems, anxiety, and even chronic diseases such as CAD, strokes, and diabetes.
Breath-Holds on Exhale
Much of my training, focuses on controlled breath holds following an exhale. This method encourages individuals to retain their breath after a gentle exhale, which increases CO2 levels in the bloodstream. The practice is designed to improve oxygen utilisation and enhance overall athletic performance. In contrast, freediving involves holding one's breath on the inhale, often to considerable depths underwater. This practice significantly elevates CO2 levels, as the diver must endure the urge to breathe despite a surplus of oxygen in the lungs for obvious reasons. Freedivers develop impressive CO2 tolerance, allowing them to extend their breath-holding capabilities safely. I am unsure if freedivers understand the health benefits associated with increased CO2 tolerance that I talk about below but each of the ones I met during the course including GB record holder Alice Hickson seemed happy, calm, friendly with lots of energy!
By voluntarily subjecting the body to elevated CO2 levels, we become more efficient at handling carbon dioxide. This enhanced tolerance has positive ripple effects on sports performance, and overall health, such as reduced anxiety, improved lung function, greater diaphragm strength, and better sleep.
Both practices require sound control of the breath. Breath coaches/ breathwork coaches play a vital role in guiding individuals through these techniques. They teach functional breath control and help participants understand the physiological responses associated with their chosen method, enhancing the effectiveness of the practice. For freedivers, those responses are heightened due to the dangers provided by the depths of the water. Blackouts are common and keeping the body and mind in a state of total calm prior to diving is key to diving well. There is energy (O2) associated with eye movement, brain function, or tiny movements of the fingers so ensuring you are in a fully relaxed state is paramount. Minimising pre-dive movements and keeping a clear mind to perform optimally during the ‘breathe up’ period is as important as the dive itself and is again something I coach all clients who want to take their performance to the next level. A clear, calm, and focused mind can be the difference between optimal performance and sitting on the bench. Small margins.
Both approaches emphasise the mind-body connection. We learn to overcome the primal urge to breathe, which often comes with a sense of panic. This mental resilience developed during breath-holds can translate into greater composure in stressful situations outside of the practice, promoting mental well-being, greater focus, and greater decision-making in a sporting environment. Many participants report feeling happier, healthier, more energized, focused, and in better control of their lives.
While the Oxygen Advantage-led breath-holds on exhale and freediving breath-holds on inhale may seem like polar opposites, they share striking similarities when it comes to enhancing carbon dioxide tolerance and improving health and well-being. Both practices underscore the importance of controlled breath, mind-body connection, and the guidance of a skilled breath coach or breathwork coach. Whether you prefer the controlled environment of a gym or the far-reaching depths of the ocean, these techniques offer unique paths to a healthier, more balanced life. Consider exploring both with me The Breath Coach to harness the full spectrum of benefits that breathwork can provide.
I would recommend freediving courses to anyone interested in breathwork to increase health and performance. I passed the course and reached 15 meters depth which wasn’t something I thought was possible before I started. The depth and beauty of the water at this depth is mindblowing. The tranquility and physical and mental peace are elevated to levels, I didn’t think were possible. As soon as you dive the stresses of daily life evaporate and for the next minute or so you are enveloped in nothing but nature and your inner self. My plan is to continue on this journey and become a Freediving instructor so I can coach clients to quieten their minds, improve mental resilience, immerse themselves in nature, and ultimately improve performance. Watch this space.