---
title: CO₂ Tolerance Breath Holds
description: "## Primary Purpose Improve the body’s ability to tolerate higher levels of carbon dioxide, enhancing aerobic efficiency and calming response under effort. ## Best Used During - Walking warm-ups - Base phase training - Post-run recovery sessions - [BREATH](https://mindfulrunner.co.za/encyclopedia/breath/) training…"
url: "https://mindfulrunner.co.za/docs/co-tolerance-breath-holds/"
updated: "2025-09-02"
category: BREATH
---

# CO₂ Tolerance Breath Holds

## Primary Purpose

Improve the body’s ability to tolerate higher levels of carbon dioxide, enhancing aerobic efficiency and calming response under effort.

## Best Used During

- Walking warm-ups
- Base phase training
- Post-run recovery sessions
- [BREATH](https://mindfulrunner.co.za/encyclopedia/breath/) training blocks

## Training Implementation

After a normal exhale, hold your [BREATH](https://mindfulrunner.co.za/encyclopedia/breath/) and begin walking. Hold until mild discomfort, then breathe calmly through the nose. Repeat 3–5 times.

## Progression Tips

Track number of steps per hold. Increase duration gradually while keeping the nervous system calm.

## Mindful Cue

“Stay calm under the hold.”