Let's fix your breath

Hey,

We’re back with some more breathing magic for you.

In our last two discussions, we explored the concept of over-breathing and its associated consequences….

which is mainly poor CO2 tolerance.

We also learned about the BOLT score, a simple yet effective measure of our breathlessness and our body's response to CO2 levels.

Simply, the gauge for said tolerance.

Today, we're focusing on the practical solution.

This will lead to all the big promises we’ve talked about…

Apnea Tables: An Overview

What are they?

Essentially, they are a series of breathing exercises designed to increase your body's tolerance to higher levels of CO2, and lower levels of O2,

ultimately leading to improved adaptability to low oxygen conditions.

Just like our body becomes adept at lifting heavier weights with consistent training,

our respiratory system can be trained to handle lower levels of oxygen and higher levels of CO2.

This ability can significantly enhance our performance during physical activities and manage stress more effectively.

Much more effectively.

Linking Back to BOLT and Over-Breathing

To put things into perspective, let's link this back to our discussions about over-breathing and the BOLT score. Over-breathing leads to an excess expulsion of CO2, causing the body to be in a constant state of ‘fight or flight.’

This results in a slew of issues ranging from poor oxygen delivery to the tissues, to potentially creating an overly acidic environment in the body.

The BOLT score provides a measure of our body's sensitivity to CO2.

A low BOLT score indicates an over-sensitivity to CO2, triggering unnecessary breaths and leading to problems associated with over-breathing.

By increasing our BOLT score, we can reduce the incidence of over-breathing and improve our overall health.

This is where apnea tables come in.

By following the exercises in these tables, we can gradually increase our tolerance to higher levels of CO2 and lower levels of oxygen.

The goal here is to improve our BOLT score and reduce over-breathing for good.

Delving Deeper into Apnea Tables

There are two main types of apnea tables: CO2 tables and Oxygen (O2) tables. The CO2 tables are designed to increase the body's tolerance to higher levels of CO2.

The exercises involve a series of breath holds with progressively shorter rest periods, leading to a gradual buildup of CO2 in the body.

On the other hand, O2 tables are aimed at increasing the body's tolerance to lower levels of oxygen.

Here, the rest periods are kept constant, but the duration of the breath-holds is progressively increased.

Here are some examples:

You can create your own; however I recommend just using STAmina app,

because of its simplicity and automatic calculations.

The Need for Caution and Gradual Progress

It's important to remember that, like any other form of training, apnea tables should be used gradually.

Rushing the process could lead to more harm than good.

Like with everything, the magic is in the dosage.

Moreover, it's essential not to perform the CO2 and O2 tables on the same day or exceed eight - maximum ten cycles per session.

Those with significant anxiety, trauma, or other physical/mental health concerns should proceed cautiously

or consider avoiding apnea tables altogether, there is a close link with the sensations of suffocation and triggers for anxiety and mental health, so once again, approach with caution,

and err on the safe side.

You will be facing your limits, so it’s better if you gradually push until that point instead of going too far and having to regress.

The Benefits: Beyond Just Breathing

When the body becomes more tolerant of higher CO2 levels and lower oxygen levels, the Autonomic Nervous System (ANS) improves its adaptability to stressors.

Thus, improving your tolerance to CO2 via apnea tables can lead to better stress management, enhanced athletic performance, and even better control over blood sugar levels and body weight, which we've identified as issues associated with over-breathing.

As we've explored through our discussions on over-breathing, the BOLT score, and now apnea tables,

our breathing patterns play a (non-surprisingly) significant role in our overall health.

By consciously controlling our breathing using apnea tables, we can improve our body's tolerance to CO2, enhance our BOLT score,

reduce the incidence of over-breathing, leading to healthier,

and most importantly, happier lives.

So breathe easy, my friend!

Yours in truth,

Aris