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Most people never think about how they breathe — even though it's one of the most critical functions for our health and well-being. Research shows that a large percentage of adults engage in suboptimal breathing patterns, such as chronic mouth breathing or shallow chest breathing, which can limit oxygen delivery and lead to fatigue, anxiety, and even long-term health challenges1,2.
At Oxygen Plus, we believe breathing well is foundational to feeling well. This article will help you discover how to assess the quality of your breath, and what you can do to naturally support your body’s oxygen intake.
Breathing affects nearly every system in your body — from your brain and immune system to your energy, mood, and sleep3. In fact, how you breathe directly impacts how much oxygen your cells receive.
Suboptimal breathing can lead to:
Breathing isn't just about oxygen — it's also about managing carbon dioxide (CO2), a vital component in maintaining pH balance and oxygen release from hemoglobin (Bohr effect)13. Many people over-breathe, depleting CO2 levels, which ironically impairs oxygen delivery to cells.
Ask yourself:
Each of these may indicate "dysfunctional breathing patterns," a term used in clinical literature to describe non-optimal breathing behavior that contributes to symptoms like fatigue, poor concentration, and anxiety14.
Chronic mouth breathing bypasses the nasal cavity, where nitric oxide is produced. Nitric oxide increases oxygen absorption in the lungs by improving vasodilation and optimizing blood flow 15. Without it, oxygen delivery is compromised.
Upper chest breathing, often a stress response, can increase sympathetic nervous system activity (fight-or-flight), suppressing digestion and immune function16. Over time, this breathing habit can result in chronic stress physiology, tension headaches, and even pelvic floor dysfunction17.
These simple assessments can help you become more aware of your breath:
Optimal breathing should come from the diaphragm. Your belly should rise and fall gently, while your chest remains relatively still18.
A 2019 meta-analysis found that diaphragmatic breathing significantly improves heart rate variability (HRV) and reduces blood pressure in both healthy individuals and those with cardiovascular disease19.
Nasal breathing humidifies, filters, and pressurizes air, enabling better oxygen uptake. It also triggers the production of nitric oxide (NO), which enhances oxygen efficiency and acts as a natural antimicrobial20.
Additionally, nasal breathing increases resistance slightly, slowing airflow and giving the lungs more time to absorb oxygen. This process also stimulates the vagus nerve, helping regulate mood and digestion21.
The BOLT score is not a maximum breath-hold test. It correlates closely with respiratory chemoresponsiveness, particularly to CO2. Low BOLT scores have been linked with asthma, anxiety, and panic disorders23.
Even long-standing dysfunctional breathing patterns can be improved through simple, consistent practices. The following methods are backed by clinical studies and used by elite performers, therapists, and health professionals.
Nasal breathing reduces the risk of sleep-disordered breathing, supports craniofacial development in children, and improves exercise performance due to better oxygen uptake 24,25.
Slow, rhythmic breathing influences the baroreflex — a mechanism involved in blood pressure regulation and parasympathetic activation.
Try the 4-6-8 technique:
This pattern reduces stress biomarkers (like cortisol) and enhances HRV, a marker of nervous system balance26.
Research supports diaphragmatic breathing as a non-pharmacological intervention for anxiety, IBS, and hypertension27.
Used by Navy SEALs, this technique builds resilience under pressure:
Box breathing can stabilize mood, lower arousal, and enhance executive function28.
In certain environments, your body may require more oxygen than your breathing alone can supply — high altitude, post-exercise recovery, air travel, or high-stress workdays.
Oxygen Plus delivers 99.5% pure Aviator Breathing Oxygen in lightweight, portable canisters. Clinical use of supplemental oxygen has been shown to:
Your breath is not just an automatic function — it’s a powerful tool for regulating your body, mind, and energy. When you learn to breathe with intention, your entire system responds with clarity, balance, and vitality.
With a few mindful minutes each day, you can re-pattern your breath, support your health, and awaken your fullest potential. And when life demands more than your breath can give, Oxygen Plus is here to help you think, feel and perform your best – any time you need a lift.
For those looking to integrate supplemental oxygen into their daily routine with ease and sustainability, buy an O-Stick and O+ Refills for a sleek, refillable system designed for convenience and performance that’s environmentally-conscious. Perfect for on-the-go professionals, athletes, travelers, or anyone seeking mental clarity and physical recovery, the O-Stick delivers reliable oxygen support in a modern, reusable form factor. Combined with pure recreational oxygen, it’s a smart and conscious way to keep your breath — and your life — in balance. Oh yeah.
