CO2 - The Unsung Hero
It’s likely that you’re aware how fundamental oxygen is to your breathing (for a refresher click here). However, as a breathing coach, I would argue that another gas challenges oxygen for the top spot. A gas that environmentalists have given a bad reputation recently.
Of course, I’m talking about carbon dioxide (CO2). This misunderstood gas is one of the biggest players in keeping us alive and breathing.
When you get an urge to breathe, your body is not starving for oxygen. It is triggered by CO2.
Our brainstem (highlighted below) contains receptors that alert the body when we need to breathe. Surprisingly these receptors are not triggered by oxygen levels, but rather when CO2 levels in the blood cross a certain threshold.
What does CO2 do?
I previously referred to CO2 is a ‘waste’ product of cellular respiration (the process by which cells generate energy), but it doesn’t stop there.
When this ‘waste’ CO2 enters the blood stream, it aids our red blood cells in delivering oxygen to our tissue cells- also known as the Bohr effect.
The five steps below illustrate the Bohr effect in action:
1) In order for a muscle to work, it needs energy.
2) Tissue cells in the muscle use oxygen to create this energy, through the process of cellular respiration.
3) CO2, a waste product of cellular respiration, is then released into the bloodstream of the muscle.
4) Much like lighthouses signal ferries where to dock, and offload their passengers; these CO2 molecules signal the red blood cells, to offload their oxygen molecules into nearby tissue cells.
5) The tissue cells use these fresh oxygen molecules to start the whole process again, and generate more energy.
In other words:
More CO2 in the blood = more oxygen released into tissues
Tip: Next time you’re huffing and puffing after a run, use that extra CO2 to your advantage instead of exhaling it all away! Try short breath-holds instead, you will recover faster.
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On the topic of exercise, CO2 also causes your airways and blood vessels to dilate, which boosts blood flow and gas exchange. Basically a legal performance enhancer!
Low CO2
Now you understand CO2 can actually be a good thing, it won’t come as a surprise that not getting enough, can be problematic.
Low CO2 levels aren’t the result of a supply issue, we produce plenty of CO2. The issue is, we dispose of it too quickly, by over-breathing.
Breathing fast = more CO2 exhaled = less CO2 in the bloodstream
As is the case with caffeine, when the body has less exposure to something, it becomes more sensitive to, and less tolerant of that thing.
If your body has a low tolerance to CO2, it makes you more prone to asthma, diabetes, anxiety, and many other common health problems. If you want to learn about this in more detail, just click here.
Stay healthy ✌️