Taking deep breaths to relax, breathing through your mouth when you’re out of breath, trying to take in as much oxygen as possible—after all, isn’t CO₂ just a waste product? Breathing seems like the most natural thing in the world; you do it all day long without even thinking about it. And precisely for that reason, so many persistent myths about breathing continue to exist.

5 persistent myths about breathing that almost everyone believes

According to breathwork expert Nikki van der Velden—author of Jouw adem, jouw medicijn ("Your Breath, Your Medicine") and founder of The Breathwork Movement—much of what we think we know about breathing is incorrect. But what actually works? Here, Nikki debunks five persistent myths.

1. Taking deep and frequent breaths is the best way to relax

When feeling tense, our first reflex is often to take a deep, sharp breath in. Yet, it is not the inhalation that calms you, but the exhalation. Exhaling stimulates the rest-and-recovery side of your nervous system. Breathing out calmly—and, crucially, for a slightly longer duration—helps settle your system. While a single deep sigh can feel good, continuously taking large, rapid breaths has the opposite effect; it tends to stir up restlessness rather than foster calm. The goal, therefore, is not to take in more air, but to breathe more calmly overall, with an exhalation that lasts slightly longer than your inhalation.

2. You breathe correctly all on your own; you don’t need to do anything for it

You breathe automatically—that’s true. But "automatic" does not necessarily mean "optimal." Many people, without even realizing it, chronically breathe too high in the chest, too quickly, or habitually through their mouth. Factors like stress, prolonged sitting, and staring at a screen all day gradually take their toll. Your breathing pattern is not set in stone; you can influence and train it, much like your posture. We learn all sorts of things in school, yet almost no one is ever taught how breathing works or how to use it consciously. This means there is often more potential for improvement than you might think.

3. If you hyperventilate, you do not get enough oxygen

It is actually the exact opposite. During hyperventilation, you breathe too quickly and too much, which causes you to exhale an excessive amount of CO₂. You have more than enough oxygen at that moment; it is the low CO₂ levels that trigger the familiar symptoms: tingling sensations, dizziness, and feeling lightheaded. That is why breathing even more deeply or rapidly during hyperventilation does not help. What does help is the opposite: breathing more calmly and slowly, which allows your CO₂ levels to return to normal and causes the symptoms to subside.

4. Breathing through your mouth doesn’t matter

Your nose—not your mouth—is designed for your everyday breathing. It filters, humidifies, and warms the air, while promoting a calmer, more consistent breathing pattern. Chronic mouth breathing—especially at night—is associated with a dry mouth, snoring, and poorer recovery. There is one caveat: in certain breathing techniques, mouth breathing does serve a purpose, such as when performing a long, controlled exhalation. However, as a default, all-day practice, you are better off using your nose.

5. CO₂ is a waste product that you need to get rid of as quickly as possible

CO₂ is often dismissed as nothing more than a waste product of respiration, but it is not that simple. CO₂ plays a role in the delivery of oxygen to your cells and in the regulation of your breathing. A healthy tolerance for CO₂ is, in fact, a hallmark of calm, efficient breathing. People who chronically overbreathe end up with lower CO₂ levels—which doesn’t make them calmer; if anything, it makes them more restless. It is all about balance, not about pumping as much air out of your body as possible.

Don’t let anyone drive you crazy

Of course, you don’t need to be consciously focused on every single breath. But it is worth understanding how it works, because small adjustments—breathing more calmly, more slowly, through your nose, with a slightly longer exhale—can have a surprisingly significant impact on how you feel. Your breath is always there; you carry it with you wherever you go, and it is capable of more than you might think.

Source: Holistik.nl