1 Oxygen Is Not Always Better in Greater Quantities
Inhaling oxygen is not inherently beneficial or optimal in excess. The human body functions best in an atmospheric oxygen concentration of approximately 20%; both higher and lower levels are detrimental. Excessive oxygen intake does not improve respiration—since healthy individuals already have arterial oxygen saturation near 97%, approaching full hemoglobin capacity, additional oxygen is largely wasted. Instead, it may lead to oxygen toxicity and elevate levels of harmful reactive oxygen species. Unless suffering from conditions such as chronic obstructive pulmonary disease (COPD) that result in chronically low blood oxygen, the average person does not require supplemental oxygen. High-altitude training enhances the body’s efficiency in oxygen transport—by increasing red blood cell and hemoglobin counts—not the volume of oxygen inhaled, and its adoption should be tailored to individual health goals.
2 Carbon Dioxide Is Indispensable and Critical
Carbon dioxide is often mistakenly dismissed as a mere metabolic waste product. In reality, it plays a central role in maintaining acid-base balance (internal homeostasis). Blood pH is directly regulated by CO₂ concentration; for instance, hyperventilation syndrome arises from rapid breathing that expels excessive CO₂, causing alkalosis. The body’s CO₂-sensing system automatically adjusts respiratory rhythm to maintain physiological stability. From a physiological standpoint, CO₂ is as vital as oxygen—and arguably more fundamental. It should not be demonized solely due to its role in global warming.
3 Nasal Breathing Is Superior to Oral Breathing
The choice of breathing pathway has profound implications. Nasal breathing filters airborne particles—dust, pollen, and pathogens—via nasal hairs and mucosal membranes, while warming and humidifying inhaled air to reduce respiratory irritation and inhibit microbial invasion. Oral breathing, by contrast, allows unconditioned air direct access, increasing risks of throat dryness, inflammation, allergies, and reduced immunity. Furthermore, it diminishes olfactory stimulation, potentially leading to long-term olfactory decline, which may impair the limbic system (involved in emotion and memory) and correlate with elevated risk of neurodegenerative disorders such as Alzheimer’s disease.
4 Excessive Deep Breathing May Be Detrimental
The common belief that “deep breathing is always healthy” is misleading. Occasional deep breaths can expand the thoracic cavity and improve mood. However, sustained, deliberate deep breathing constitutes conscious respiration, which disrupts the brainstem-regulated unconscious metabolic respiration system that maintains homeostasis. Since CO₂ is the primary signal for acid-base regulation, prolonged hyperventilation depletes CO₂, destabilizing this balance and triggering discomfort. Moreover, deep breathing cannot significantly increase blood oxygen levels, as hemoglobin is already nearly saturated.
5 The Key to Improved Respiration Lies in Optimizing Unconscious Breathing
Respiration can be categorized into three types: conscious respiration (voluntary, such as deliberate deep breaths), metabolic respiration (unconscious, life-sustaining, controlled by the brainstem), and emotional respiration (regulated by the limbic system). The ideal state is achieving “deep and slow” breathing within daily unconscious respiration patterns. Unlike conscious breathing exercises—which are difficult to sustain long-term—the more fundamental approach is strengthening respiratory muscles, particularly those of the thorax, to enhance the quality of unconscious breathing. This leads to optimal emotional stability and efficient gas exchange.
6 Prioritize Thoracic Breathing Over Abdominal Breathing Alone
Although abdominal breathing is widely promoted, the primary force driving lung expansion and contraction originates in the thoracic muscles. The diaphragm serves primarily as an auxiliary structure. With aging, thoracic respiratory muscles weaken, increasing residual lung volume and shallow breathing. Strengthening thoracic muscles effectively counters age-related decline, reduces residual volume, and is central to enhancing overall respiratory power and achieving high-quality respiration. The contrast between the robust chests of singers and the weakened thoracic walls of patients with respiratory disease vividly illustrates the critical importance of thoracic strength.
7 Breathing Is the Bridge Between Mind and Body
Breathing directly modulates the autonomic nervous system: rapid breathing activates the sympathetic nervous system (“fight-or-flight”), while slow, rhythmic breathing engages the parasympathetic system (“rest-and-digest”). Thus, we can consciously regulate our emotional state—alleviating anxiety or enhancing alertness—by adjusting our breath. Conversely, emotional states influence breathing patterns. Whether in post-trauma psychological intervention or daily stress management, a stable, slow, “wave-like” breathing rhythm remains the foundational method for optimizing mind-body equilibrium. Ultimately, the quality of breathing directly determines the level of overall mental and physical health.
Summary:
Adopt a rational perspective on oxygen; recognize the vital role of carbon dioxide.
Prioritize nasal breathing.
Acknowledge the limitations of conscious deep breathing.
The ultimate goal: strengthen respiratory muscles to cultivate deep, slow, and steady unconscious breathing as the natural foundation for holistic mind-body regulation.
