Carbon Dioxide: the Essential Roles it Plays in Breathing
by Joe Somodi, Mental Performance Coach
The Physiology of CO2 in Breathing
The physiology of carbon dioxide (CO2) is a complex process that involves the production, transport, and elimination of CO2 in the body. CO2 is produced when the body breaks down food for energy and is transported through the bloodstream to the lungs, where it is expelled from the body during exhalation.
When food is broken down for energy in a process called cellular respiration, glucose and oxygen are used to produce energy, carbon dioxide, and water. This process occurs in the cells of the body and releases CO2 as a waste product, which diffuses out of the cells and into the bloodstream. CO2 is transported in the blood in three forms: dissolved CO2, bicarbonate ions, and carbamino compounds. The majority of CO2 is carried as bicarbonate ions. The blood then transports CO2 to the lungs, where it is expelled from the body during exhalation.
The brainstem controls breathing by monitoring levels of CO2, oxygen, and pH in the blood. Carbon dioxide is the primary determinant of breathing rate, and even a slight increase in its levels can cause an increase in breathing. Conversely, the body does not significantly increase breathing until the oxygen levels drop significantly.
Breathing is a vital physiological process that involves taking in oxygen and releasing carbon dioxide. The brainstem regulates breathing using central chemoreceptors that respond to changes in pH and carbon dioxide levels in the blood. If the carbon dioxide levels increase, the chemoreceptors send impulses through the spinal cord and phrenic nerve to the diaphragm and external intercostal muscles, causing an increase in breathing rate. Peripheral chemoreceptors, located near the jaw, detect changes in oxygen, carbon dioxide, and pH levels in the arterial blood, helping regulate breathing to ensure adequate oxygenation and maintain proper pH levels.
The Bohr Effect and Its Benefits for Athletes
image from: www.biologywitholivia.co.uk
CO2 is also important for regulating the pH of the blood. The Bohr Effect, discovered by Danish biochemist Christian Bohr in 1904 , explains how low levels of carbon dioxide in arterial blood cause hemoglobin to hold onto oxygen more tightly. The Bohr Effect describes the relationship between CO2, oxygen, and the pH of the blood. When CO2 levels in the blood increase, the pH of the blood drops, making it more acidic. This drop in pH causes hemoglobin, the protein in red blood cells that carries oxygen, to release more oxygen into the tissues. This is beneficial during exercise, as it allows the body to deliver more oxygen to the muscles when they need it most. The science of the Bohr Effect is essentially what the Oxygen Advantage method is based on.
CO2's Role in Regulating Blood Vessels and Airways
CO2 plays a role in regulating the diameter of the blood vessels. It is a potent vasodilator, which means that it opens up the blood vessels and increases blood flow. This can be beneficial for athletes, as it can improve oxygen delivery to the muscles and enhance athletic performance. Additionally, CO2 is also a bronchodilator, which means that it can help to open up the airways and make breathing easier.
CO2's Effect on the Nervous System and Athlete's Performance
The presence of CO2 in the blood also affects the nervous system. CO2 is a vagotropic agent, which means that it stimulates the vagus nerve. The vagus nerve is part of the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress levels. By stimulating the vagus nerve, CO2 can help to reduce stress levels and promote relaxation in the body.
The Oxygen Advantage Method: Increasing CO2 Tolerance for Athletes
The Oxygen Advantage method aims to increase the body's tolerance to CO2 by training the breathing muscles to handle higher levels of CO2. During exercise, the body produces more CO2, causing an increase in respiratory rate as the body tries to eliminate the excess CO2. However, if an athlete has a low tolerance to CO2, they may hyperventilate, which can lead to a decrease in oxygen delivery to the tissues and reduce athletic performance. By increasing the tolerance to CO2 through training, athletes can reduce the need to hyperventilate and maintain optimal CO2 levels in the blood.
The Oxygen Advantage method includes a range of breathing exercises designed to increase CO2 tolerance and improve breathing efficiency. By practicing these exercises regularly and including them in their training routines and pre/post game regimen, athletes can improve their breathing technique, increase CO2 tolerance, reduce the risk of respiratory problems, and enhance their athletic performance. CO2 also affects the nervous system, stimulating the vagus nerve to promote relaxation and reduce stress levels.
Carbon dioxide may not be the star of the show when it comes to breathing, but it plays an essential role in the respiratory process. As an athlete, understanding the physiology of CO2 in breathing can help you improve your performance and reduce the risk of respiratory problems. The Bohr Effect, CO2's role in regulating blood vessels and airways, and its effects on the nervous system are just a few examples of its importance. The Oxygen Advantage method is an effective way to increase CO2 tolerance and improve breathing efficiency, making it an excellent addition to any athlete's training routine. By recognizing the role of CO2 in breathing, athletes can optimize their breathing techniques, enhance their athletic performance, and reach their full potential.
