Co2 Breathing Drill
Last week, we talked about CO₂ tolerance and why breathing more isn’t always better.
This week, I want to give you a simple place to start.
Not a full program. Just a way to begin noticing—and gently shifting—your response to breathing.
First: What We’re Training
We are not trying to:
hold our breath as long as possible
push into discomfort
or “win” at breathing
We are training this:
→ Can your nervous system stay calm when breathing feels slightly limited?
That’s it.
Drill 1: Quiet Nose Breathing + Small Pause
Try this seated or standing.
Inhale through your nose
Exhale through your nose
At the end of the exhale, pause for 2–4 seconds
Then return to normal breathing
Repeat for 4–6 breaths.
That pause is where the work happens.
It creates a very small rise in CO₂
…and gives your brain a chance to experience that as safe.
What You Might Feel
a slight urge to breathe
a subtle tension or restlessness
the impulse to take a bigger breath
All of that is normal.
The goal is not to eliminate those sensations…
→ it’s to stay relatively calm in the presence of them
Drill 2: Walking Version
This is a nice option if you tend to mouth breathe during the day (I catch myself doing this often).
As you walk:
Keep your mouth closed
Breathe quietly through your nose
After an exhale, take 2–3 steps before your next inhale
That’s your “air hunger” moment.
Again—nothing forced.
Just a small shift.
How to Use This (Important)
Before you try the drill, pick something simple to notice:
balance
a forward fold
how easy it feels to move
Then do the drill.
Then reassess.
→ Better / Same / Worse
If it’s better—even slightly—you’re on the right track.
If it’s worse, back off.
This is not about pushing through.
Why This Matters for Dancers
If your system reacts quickly to changes in breathing…
you’ll often see:
more tension
quicker fatigue
less consistency
Improving CO₂ tolerance helps create a system that is:
more efficient
more predictable
and a little less reactive under load
A Small Reminder
Breathing habits are deeply ingrained.
You don’t need to fix everything at once.
But noticing:
mouth vs nose
fast vs quiet
reactive vs steady
is a powerful place to start.
Final Thought
If this feels almost too simple… good.
That usually means it’s something you’ll actually do.
And with breathing, consistency matters far more than complexity.
To your success,
Deborah