How CO2 Baths Improve Warm-Up and Athletic Performance
CO₂ Therapy is an emerging performance-enhancement method that utilizes carbon dioxide's physiological effects to improve blood flow, reduce fatigue, and increase muscular efficiency. A study by Akamine and Taguchi [ref1] offers compelling evidence that artificially carbonated baths—a passive form of CO₂ exposure—can significantly enhance athletic warm-up and recovery.
What Is CO₂ Therapy?
In this context, CO₂ Therapy involves immersion in warm, carbonated water (36°C, 300 ppm, 0.03%, CO₂) prior to exercise. CO₂ is absorbed through the skin, causing vasodilation—widening of blood vessels—that increases circulation to the muscles and skin. This passive method of warm-up stimulates many of the same benefits as active exercise but without expending energy.
Study Overview
Participants:
6 competitive swimmers, aged 18–21, underwent warm-up sessions in both a CO₂ bath and a freshwater bath (control), with a 7-day interval between trials.
Protocol:
- 20-minute immersion in either bath type
- 10-minute rest
- 4-minute swimming-based kicking exercise (80% of max effort)
- 2-hour seated recovery
- Physiological measurements were taken at multiple time points
Key Findings
1. Enhanced Blood Parameters
- Higher hematocrit (Hct) and white blood cell count (WBC) levels after CO₂ baths indicated increased readiness for exercise intensity.
- Total plasma protein and total cholesterol were significantly higher post-exercise in the CO₂ group—suggesting better circulatory efficiency and metabolic response.
2. Reduced Fatigue and Faster Recovery
- Blood lactate levels were significantly lower in the CO₂ group immediately and up to 20 minutes post-exercise, indicating improved lactic acid clearance.
- Heart rate was significantly lower during recovery, suggesting reduced cardiovascular strain and greater physiological reserve.
3. Improved Muscle Efficiency
- EMG analysis of the rectus femoris (thigh muscle) showed significantly lower muscle activation in the CO₂ group—indicating more efficient movement during exercise.
Why It Works
CO₂ absorbed through the skin boosts microcirculation and maintains tissue temperature, both of which are crucial for optimal muscle function and reduced injury risk. This passive warm-up method mimics and amplifies the physiological effects of traditional warm-ups, potentially saving energy for competition or high-intensity efforts.
Who Can Benefit from CO₂ Therapy?
- Athletes competing multiple times per day
- Swimmers, runners, skiers, and cyclists seeking rapid recovery between heats
- Older adults or individuals rehabbing from injury who can't perform vigorous warm-ups
- Biohackers and performance enthusiasts looking to optimize training routines
Summary
The research by Akamine and Taguchi strongly supports the use of CO₂ Therapy—in this case, carbonated bathing—as a novel, effective tool for enhancing athletic performance. It offers improved blood flow, faster recovery, and more efficient muscle activation, making it a valuable addition to any warm-up or performance strategy.
Whether used for pre-exercise preparation or between-event recovery, CO₂ Therapy is a simple, science-backed method to level up your performance—without breaking a sweat.
Scientific References
Title: Effects of an artificially carbonated bath on athletic warm-up
Authors: Akamine T, Taguchi N
Journal: J Hum Ergol (Tokyo). 1998 Dec;27(1-2):22-9. PMID: 11579696.
Link to full text: Effects of an artificially carbonated bath on athletic warm-up 
Abstract: The effects of an artificially carbonated bath (36 degrees C, CO2 300 ppm, 20 minutes) on the warm-up of swimmers was compared with those of a freshwater bath (36 degrees C, 20 minutes). Carbon dioxide is reported to have a vasodilatory effect on peripheral blood vessels of cutaneous and muscular tissue and to promote blood flow. We observed that the warm-up effects of a carbonated bath before swimming on the hematocrit, white blood cell, total plasma protein, and total cholesterol levels in venous blood were significantly increased more than those of a freshwater bath before swimming in recovery period (p < 0.05). Thus the carbonated bath tended to be more effective for increasing the concentrations of blood components. In the recovery period, the carbonated bath before swimming also resulted in significantly smaller changes in blood lactic acid and heart rate than those of a freshwater bath before swimming (p < 0.05). The decrease in electromyography of the M. rectus femoris during swimming suggested more efficient muscle activity after a carbonated bath. Therefore after a carbonated bath, swimmers should have a higher reserve left in the cardiovascular system, resulting in better performance during swimming and less accumulation of fatigue-related metabolites after swimming.
