Common EWOT Mistakes (and How to Avoid Them)

Jan 25 , 2026

Shilpa Unnikrishnan

Common EWOT Mistakes (and How to Avoid Them)

Let’s be honest: Exercise with Oxygen Therapy (EWOT) looks so simple.

Just run on your treadmill or pedal on your elliptical… Breathe oxygen… Done…

And yet, some people don’t reap the full benefits of the exercise-oxygen combo. Not because EWOT doesn’t work, but because of a few mistakes they make in the beginning.

Have you ever wondered, “Am I doing this right?” or “Why does this feel harder than I expected?”? You’ve ended up in the right place. Let’s clear things up:

Mistake #1: Considering EWOT as a High-Intensity Workout

This is one of the most common mistakes. Some people start doing EWOT thinking that if they push harder, they’ll get better results. So they run or pedal too fast and end up gasping for air, even while wearing the specialized oxygen mask.

EWOT is not about intensity; it’s about how efficiently your body uses oxygen. When you push too hard, your breathing becomes shallow and erratic, you start breathing through your mouth without control, and oxygen uptake actually drops.

Here’s what you can do instead.

Keep your intensity moderate and steady
You should not feel strained
If you’re unable to maintain a calm breathing rhythm, it’s better to slow down.

Think of EWOT as oxygen training, not a hardcore workout.

Mistake #2: Controlling Your Breathing or Ignoring it Completely

Some EWOT users try to control every breath during the session. Others don’t think about breathing at all. Both can affect results.

Yes, the way you breathe during the EWOT sessions matters.

EWOT works best when you follow:

Diaphragmatic breathing
Nasal breathing
Rhythmic breathing

Tension, whether it’s mental or physical, reduces oxygen absorption.

Here’s what you can do instead:

Take belly breaths instead of shallow chest breaths.
Inhale and exhale through your nose
Synchronize your breathing with the movement
If you feel tense, pause for a few seconds and reset

If you feel breathing is forced, your pace might need an adjustment.

Mistake #3: Expecting Instant Results and Giving Up Too Soon

This mistake is very human. Some people expect instant results, be it weight loss, a sudden rush of energy, or immediate changes in their stamina or mood. And when that doesn’t happen, they feel disappointed.

Here’s the truth: EWOT doesn’t work like caffeine or your pre-workout drink. It works at your cellular level. When you do EWOT, your body is learning to use oxygen efficiently and improving circulation and oxygen delivery.

Instead of the dramatic rush, you can notice:

Better sleep
Less afternoon fatigue
Better post-workout recovery
More consistent energy throughout the day

These changes show up before anything visible.

Here’s what you can do:

Focus on consistency
Track small changes, not just big changes
Give your body time to adapt

EWOT is like a new skill your body is learning. It gets better with practice.

Mistake #4: Using EWOT Too Long

It’s completely natural to think “If a 15-minute session feels good, maybe a 30-minute session will be even better.”

We totally understand, but with EWOT, longer isn’t better.

EWOT works by combining targeted oxygen supplementation with exercise, and it only needs a short window to be effective. A 15-minute session is the gold standard for EWOT.
Stretching sessions to 30 or 45 minutes can actually backfire, leaving you feeling tired or wired instead of refreshed.

Here’s how you can avoid this mistake:

Stick to 15-20 minute sessions.
Focus on relaxed, comfortable breathing
Stop when you still feel good and not when you’re exhausted

Always try to finish the session feeling better than when you started. That’s how you know EWOT is working with your body, not against you.

Mistake #5: Poor Posture During EWOT

This is one of the mistakes many of us make, usually without realizing it.

If you’re slouching, hunching over, or looking down while you’re on a treadmill or elliptical, you’re straining your shoulders, neck, and back.

You start your session sitting/walking tall. A few minutes later, your shoulders creep forward, your chest collapses, and you’re slouching. You may feel comfortable in the moment, but it hinders your progress. When you slouch, your lungs don’t fully expand, your diaphragm can’t move freely, and oxygen delivery becomes less efficient.

So even though you’re breathing in higher concentrations of oxygen during your EWOT sessions, your body may not be able to use it as effectively as it could. In other words, your posture can make or break your EWOT outcomes.

Here’s what you can do instead:

If you’re using a treadmill or elliptical, stand tall with your chest open and shoulders back, keeping your head aligned with your spine. Look straight and engage your abdominal muscles. You’ll move more comfortably, lower your risk of injury, and get the most out of the session by activating the right muscles.

If you notice yourself slouching during the session, gently roll your shoulders, lift your chest slightly, and take one slow, easy breath.

Yes, small adjustments in your posture can make a big difference in how effective and comfortable your EWOT session feels.

The Takeaway

Exercise with Oxygen Therapy (EWOT) isn’t about doing more. It’s about doing it right and letting oxygen do its part, fueling your cells. If you breathe comfortably, listen to your body, and stay consistent, you’ll get far more out of every session. EWOT is not a quick fix; it’s a simple, sustainable way to support your recovery, energy, and long-term health.