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更有利于呼吸：Joan Raymond,“The Shape of a Nose,”Scientific American，Sept. 1，2011，https://www.scientificamerican.com/article/the-shape-of-a-nose。
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喉的位置变低：无论促使人类发展出语言能力是其驱动性因素还是仅仅是意外之喜，但无论如何，智人的喉部位置都下沉了。Asif A. Ghazanfar and Drew Rendall,“Evolution of Human Vocal Production,”Current Biology 18，no. 11（2008）: R457–60，https://www.cell.com/current-biology/pdf/S0960-9822（08）00371-0.pdf; Kathleen Masterson,“From Grunting to Gabbing: Why Humans Can Talk,”NPR，Aug. 11，2010，https://www.npr.org/templates/story/story.php?storyId=129083762。
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音高和音量的变化：喉的位置变低对早期人类发展出复杂的口头语言有多大助益，是一个热议话题。没有什么确凿的说法，但如我所见，人类学家很乐意给出他们的意见。利伯曼，《人体的故事》；Ghazanfar and Rendall,“Evolution”。
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最容易因梗塞而窒息死亡：食物窒息在美国的意外死因中排第四，“为了把话说得更清楚，人类确实付出了沉重的代价”（利伯曼，《人体的故事》）。
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鼻腔的堵塞都可能引起：Terry Young et al.，the University of Wisconsin Sleep and Respiratory Research Group,“Nasal Obstruction as a Risk Factor for Sleep-Disordered Breathing,”Journal of Allergy and Clinical Immunology 99，no. 2（Feb. 1997）: S757–62; Mahmoud I. Awad and Ashutosh Kacker,“Nasal Obstruction Considerations in Sleep Apnea,”Otolaryngologic Clinics of North America 51，no. 5（Oct. 2018）: 1003–1009。
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第2章 口呼吸
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使身体进入一种高压状态：这篇博文包含了43篇科学参考文献的详尽解释：“鼻子知道：高强度运动中鼻腔呼吸的情况”。详见Adam Cap网站：https://adamcap.com/2013/11/29/the-nose-knows/。
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都纷纷表示再也不用口呼吸：杜亚尔博士关于运动中鼻呼吸重要性的更多阐释，详见: “Ayurvedic Fitness,”John Douillard，PTonthenet，Jan. 3，2007，https://www.ptonthenet.com/articles/Ayurvedic-Fitness-2783。
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当氧气供应不足的时候：关于无氧和有氧能量的一个很好的简单解释：安德里亚·博尔特，“乳酸和乳酸盐的区别是什么？”详见：https://www.livestrong.com/article/470283-what-is-the-difference-between-lactic-acid-lactate/。
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乳酸堆积：斯蒂芬·M.罗斯：“为什么乳酸会在肌肉中积聚？为什么会引起疼痛？”详见Scientific American，Jan. 23，2006，https://www.scientificamerican.com/article/why-does-lactic-acid-buil/。
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高强度训练……很难承受：无氧衰竭及其相关的乳酸酸中毒并不总是由剧烈运动引发的。它也可以通过肝病、酒精中毒、严重创伤或其他剥夺身体有氧运动所需氧气的情况发生。Lana Barhum,“What to Know About Lactic Acidosis,”Medical News Today，https://www.medicalnewstoday.com/articles/320863.php。
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无氧代谢的肌肉纤维：人类的肌肉纤维是有氧和无氧纤维的交织混合物，而其他动物，如鸡，则具有有氧或无氧的整个肌肉系统。煮熟的鸡肉中的肉是黑色的，因为这些肌肉被用来提供有氧能量，并充满含氧血液；白肉是厌氧的，因此缺乏这些红色色素。Phillip Maffetone，The Maffetone Method: The Holistic，Low-Stress，No-Pain Way to Exceptional Fitness（Camden，ME: Ragged Mountain Press/McGraw-Hill，1999），21。
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很快会停止工作：加州大学戴维斯分校长寿研究所主任瓦尔特·隆哥博士,提供了一些有趣的观点，详见：https://www.bluezones.com/2018/01/what-exercise-best-happy-healthy-life/。
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37兆：Eva Bianconi et al.,“An Estimation of the Number of Cells in the Human Body,”Annals of Human Biology 40，no. 6（Nov. 2013）: 463–71。
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产生的能量是无氧代谢的16倍：实际数字计算得出，无氧呼吸产生的能量为每个葡萄糖分子2个ATP，有氧呼吸产生的能量为每个葡萄糖分子38个ATP。出于这个原因，大多数教科书说有氧能量比无氧能量增加了19倍。但大多数教科书没有说明的是ATP过程中的低效和浪费，通常需要消耗大约8个ATP。因此，一个更保守的估计是，有氧呼吸产生的能量为30～32 ATP，或者说大约是无氧呼吸产生能量的16倍。Peter R. Rich,“The Molecular Machinery of Keilin’s Respiratory Chain,”Biochemical Society Transactions 31，no. 6（Dec. 2003）: 1095–105。
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标准化的训练计划……弊大于利：偶尔要反对无氧运动。划船、举重和跑步都会对力量和耐力产生深远的影响。但为了有效，这些练习需要在更大的训练范围内进行，不能优先于有氧训练。高强度间歇训练之所以有效，是因为精心设计的计划是围绕着将绝大多数时间花在缓慢、温和的有氧运动上而制订的。作者兼健身教练布赖恩·麦肯齐（Brian MacKenzie）认为，高水平健身的关键是有效地结合有氧和无氧运动。The Maffetone Method，56; Brian MacKenzie with Glen Cordoza，Power Speed Endurance: A Skill-Based Approach to Endurance Training（Las Vegas: Victory Belt，2012），Kindle locations 462–70; Alexandra Patillo,“You’re Probably Doing Cardio All Wrong: 2 Experts Reveal How to Train Smarter,”Inverse，Aug. 7，2019，https://www.inverse.com/article/58370-truth-about-cardio?refresh=39。
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用180减去年龄：患有心脏病或其他疾病的人应该从马费通方程中减去10；如果你患有哮喘、过敏或以前没有锻炼过，减去5；训练两年以上的竞技运动员，加上5。相当于我这个年龄的男性最大运动能力的80%左右。无氧呼吸状态通常达到80%，或者说在这个年龄段很难一口气说完一个完整的句子。“Know Your Target Heart Rates for Exercise，Losing Weight and Health,”Heart.org，https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates; Wendy Bumgardner,“How to Reach the Anaerobic Zone during Exercise,”VeryWellFit，Aug. 30，2019，https://www.verywellfit.com/anaerobic-zone-3436576。
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有氧阈值内所能承受的心率上限：Two thousand years ago，a Chinese surgeon named Hua Tuo prescribed only moderate exercise to his patients，warning them: “The body needs exercise，only it must not be to the point of exhaustion，for exercise expels the bad air in the system，promotes free circulation of the blood，and prevents sickness.”The most efficient state of exercise where we reap the most benefits，Maffetone found，was around or below 60 percent of maximum capacity. The Cooper Institute，a research foundation that for 50 years has been studying the links between physical activity and chronic disease，has found that exercising at 50 percent leads to massive gains in aerobic fitness，improved blood pressure，prevention of various diseases，and more. Several other studies over the past several decades confirm this. Meanwhile，overexercising above 60 percent，toward that anaerobic zone，has been shown to induce a stress state，increased cortisol，adrenaline，and oxidative stress. Charles M. Tipton,“The History of‘Exercise Is Medicine’ in Ancient Civilizations,”Advances in Physiology Education，June 2014，109–17; Helen Thompson,“Walk，Don’t Run,”Texas Monthly，June 1995，https://www.texasmonthly.com/articles/walk-dont-run; Douillard，Body，Mind，and Sport，205; Chris E. Cooper et al.,“Exercise，Free Radicals and Oxidative Stress,”Biochemical Society Transactions 30，part 2（May 2002）: 280–85。
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一群恒河猴：Peter A. Shapiro,“Effects of Nasal Obstruction on Facial Development,”Journal of Allergy and Clinical Immunology 81，no. 5，part 2（May 1988）: 968; Egil P. Harvold et al.,“Primate Experiments on Oral Sensation and Dental Malocclusions,”American Journal of Orthodontics＆Dentofacial Orthopedics 63，no. 5（May 1973）: 494–508; Egil P. Harvold et al.,“Primate Experiments on Oral Respiration,”American Journal of Orthodontics 79，no. 4（Apr. 1981）: 359–72; Britta S. Tomer and E. P. Harvold,“Primate Experiments on Mandibular Growth Direction,”American Journal of Orthodontics 82，no. 2（Aug. 1982）: 114–19; Michael L. Gelb,“Airway Centric TMJ Philosophy,”Journal of the California Dental Association 42，no. 8（Aug. 2014）: 551–62; Karin Vargervik et al.,“Morphologic Response to Changes in Neuromuscular Patterns Experimentally Induced by Altered Modes of Respiration,”American Journal of Orthodontics 85，no. 2（Feb. 1984）: 115–24。
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给自身带来的变化：Yu-Shu Huang and Christian Guilleminault,“Pediatric Obstructive Sleep Apnea and the Critical Role of Oral-Facial Growth: Evidences,”Frontiers in Neurology 3，no. 184（2012），https://www.frontiersin.org/articles/10.3389/fneur.2012.00184/full; Anderson Capistrano et al.,“Facial Morphology and Obstructive Sleep Apnea,”Dental Press Journal of Orthodontics 20，no. 6（Nov.–Dec. 2015）: 60–67。
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我们的体貌特征：几项较优秀的研究，Cristina Grippaudo et al.,“Association between Oral Habits，Mouth Breathing and Malocclusion,”Acta Otorhinolaryngologica Italica 36，no. 5（Oct. 2016）: 386–94; Yosh Jefferson,“Mouth Breathing: Adverse Effects on Facial Growth，Health，Academics，and Behavior,”General Dentistry 58，no. 1（Jan.–Feb. 2010）: 18–25; Doron Harari et al.,“The Effect of Mouth Breathing versus Nasal Breathing on Dentofacial and Craniofacial Development in Orthodontic Patients,”Laryngoscope 120，no. 10（Oct. 2010）: 2089–93; Valdenice Aparecida de Menezes,“Prevalence and Factors Related to Mouth Breathing in School Children at the Santo Amaro Project—Recife，2005,”Brazilian Journal of Otorhinolaryngology 72，no. 3（May–June 2006）: 394–98。
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帕特里克·麦吉沃恩：Patrick McKeown and Martha Macaluso,“Mouth Breathing: Physical，Mental and Emotional Consequences,”Central Jersey Dental Sleep Medicine，Mar. 9，2017，https://sleep-apnea-dentist-nj.info/mouth-breathing-physical-mental-and-emotional-consequences/。
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季节性过敏来袭时：W. T. McNicholas,“The Nose and OSA: Variable Nasal Obstruction May Be More Important in Pathophysiology Than Fixed Obstruction,”European Respiratory Journal 32（2008）: 5，https://erj.ersjournals.com/content/32/1/3; C. R. Canova et al.,“Increased Prevalence of Perennial Allergic Rhinitis in Patients with Obstructive Sleep Apnea,”Respiration 71（Mar.–Apr. 2004）: 138–43; Carlos Torre and Christian Guilleminault,“Establishment of Nasal Breathing Should Be the Ultimate Goal to Secure Adequate Craniofacial and Airway Development in Children,”Jornal de Pediatria 94，no. 2（Mar.–Apr. 2018）: 101–3。
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睡眠呼吸暂停：睡眠呼吸暂停和打鼾是常见的“难兄难弟”。呼噜声音越大，呼吸道受损就严重，人就越容易出现睡眠呼吸暂停。Farhan Shah et al.,“Desmin and Dystrophin Abnormalities in Upper Airway Muscles of Snorers and Patients with Sleep Apnea,”Respiratory Research 20，no. 1（Dec. 2019）: 31。
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闭口则得安眠：Levinus Lemnius，The Secret Miracles of Nature: In Four Books（London，1658），132–33，https://archive.org/details/b30326084/page/n7; Melissa Grafe,“Secret Miracles of Nature,”Yale University，Harvey Cushing/John Hay Whitney Medical Library，Dec. 12，2013，https://library.medicine.yale.edu/content/secret-miracles-nature。
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