CO2 Tolerance Training (Breath Hold Tables)

What is CO2 Tolerance Training (Breath Hold Tables)?

Systematic breath hold training using CO2 tables to increase tolerance to elevated carbon dioxide levels, reducing the urgency of the breathing reflex. Used by freedivers but beneficial for anyone seeking to normalize breathing patterns and reduce anxiety around breathlessness. CO2 tables keep hold time constant while progressively shortening rest periods, forcing the body to adapt to accumulating CO2. Separate from O2 tables (never combine on same day).

Is there evidence for it?

How do you do CO2 Tolerance Training (Breath Hold Tables)?

1. 1.Establish your baseline: lie down comfortably, breathe normally, take a full inhale and hold — time until you feel the first urge to breathe; this is your maximum comfortable hold; your training hold will be 50-60% of this
2. 2.CO2 table protocol: perform 8 rounds where the breath hold stays the same (e.g., 1 minute) but rest between holds decreases with each round — example: 2:00 rest, 1:45, 1:30, 1:15, 1:00, 0:45, 0:30, 0:15
3. 3.Before each hold, take 2-3 normal breaths (not hyperventilation), then inhale fully and hold; during the hold, stay relaxed, keep eyes closed, and resist the urge to tense up when contractions begin
4. 4.Alternative one-breath table: hold for 1 minute, take one full exhale and one full inhale, hold again for 1 minute; repeat 8-10 times or until too difficult
5. 5.Practice 1-2 sessions per week maximum on non-exercise days; never practice both CO2 and O2 tables on the same day; never practice in or near water without a trained buddy

How long does it take?

15-20 minutes, 1-2 times per week.

Is it hard to start?

intermediate.

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