Keep in mind a subsonic (1100 fps or less) load isn't going to have much in the way of energy. A 75 grain bullet at 1100 fps gives you only about 167 ft/lbs of energy.
i've shot plenty of subsonic 223 from 55-100g and never stuck one in a barrel.
not sure how you could ruin a barrel shooting subsonics either. and i don't see any possible way that a subsonic 223 could be louder than a supersonic 22lr.
the fact that it won't cycle the action makes it even quieter.
there are several published subsonic loads. there are also several threads on this topic. use search
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