Discover 12 Key Benefits of Nose Breathing
Learn how nose breathing can empower your health
Breathing is one of the most natural physiological actions of humankind. The average human takes 17,000 to 30,000 breaths each day. We do all of this breathing automatically. We do not think about it any more than we think about walking, talking, or eating.
However, many of us do realize that we are breathing incorrectly. We do not realize that we are breathing in a way that is unnatural and unknown to our ancestors. Furthermore, we do not realize that our breathing habits are profoundly impacting our health, for better or worse.
There are only two ways that we can breathe: through the mouth or through the nose. Both the mouth and the nose can inhale air into the lungs to be used as oxygen throughout the body.
However, the nose is intended to be the primary vehicle for respiration. The nose is specially designed to filter air and transport it to the lungs. The mouth, however, is intended to be used primarily for eating and talking and not for breathing. The mouth is meant to be used for breathing only in life-threatening situations such as when we are drowning or fleeing from a grizzly bear.
Breathing through the nose is not only the correct and functional way to breathe, but it’s also very healthy. Nose-breathing is far superior to mouth-breathing and benefits the body in a large number of ways.
Let’s look at the benefits of nose-breathing and how it can impact almost every aspect of your health.
1. Increases oxygen levels
Nose-breathing allows the body to obtain more oxygen with less air. In fact, nose breathing increases blood oxygen levels by 10 to 20 percent. It does this in a variety of ways.
First, nose breathing activates the production of large amounts of nitric oxide. In fact, nose breathing increases nitric oxide levels by six times the normal amount. This nitric oxide increases the capacity of the lungs to absorb oxygen. It also dilates the blood vessels and increases the flow of blood and oxygen to the tissues.
Second, nose-breathing activates the lower lobes of the lungs, whereas mouth-breathing only engages the upper lobes. Activating the lower lobes helps the lungs pump more oxygen to the body.
Third, nose-breathing helps the body maintain the proper balance of oxygen and carbon dioxide. Mouth breathing actually causes us to release too much carbon dioxide, which prevents us from receiving sufficient amounts of oxygen. Nose-breathing, however, helps us retain the proper amount of carbon dioxide, which increases the amount of oxygen in the body.
2. Lowers Stress
Breathing through the nose also helps to calm and relax the body. Nose breathing engages the lower lungs and stimulates the parasympathetic nervous system. The parasympathetic nervous system works to slow the heart rate and calm the body.
Thus, by lowering stress, nose-breathing can improve every aspect of health. Nose breathing is especially helpful for those dealing with anxiety, panic attacks, and insomnia.
Mouth breathing, however, activates the sympathetic nervous system, which controls our fight-or-flight response. Mouth breathing elevates the heart rate and increases stress levels. Thus, chronic mouth breathing can lead to high cortisol levels which harm the body in many ways.
3. Protects the lungs
The nose helps to filter the air before it enters the lungs. The nose humidies and warms the air so that it does not damage the lungs. The nose hairs and mucus also trap bacteria and allergens that can enter the lungs and cause respiratory problems. The mouth, however, has no filter and allows cold, dry air to enter the lungs. Mouth breathing can irritate the lungs and exasberate problems such as ashthma, COPD and bronchitis.
4. Boosts the Immune System
The nose contains tiny hairs called cilia that filter out bacteria, dust, pollen, and other harmful particles. It is estimated that these cilia filter out around 20 billion foreign particles each day! This reduces the workload of the immune system and protects us from colds, viruses, and other illnesses.
Nasal breathing also boosts the immune system by producing nitric oxide. Nitric oxide has anti-bacterial and anti-viral properties and thus helps protect against colds and infections.
5. Improves Oral Health
Breathing through your nose is also very beneficial to the health of your teeth, gums and mouth. Nose breathing allows the body to retain much more water and keeps the mouth moist. This is important because bacteria cannot flourish in a moist environment.
Mouth breathing, however, causes a large amount of water loss and dries out the mouth. This creates an environment where bacteria can thrive and flourish.
According to Mark Burhenne, a dentist and sleep researcher in Northern California, a dry mouth is the number one cause of cavities and also contributes to periodontal disease and bad breath.
6. Improves Athletic Performance
Nose breathing also has the ability to increase energy levels and improve athletic performance. Many athletes are beginning to discover the power of nose breathing. Athletes are beginning to train themselves to breath through the nose rather than the mouth.
Nose breathing benefits athletes because it allows them to consume greater amounts of oxygen with less breaths. Nose breathing also slows down the breathing and heart rate, which helps to pace athletes and prevent overexertion. Nose breathing helps athletes to conserve their energy and achieve better stamina and endurance. Essentially, nose breathing helps athletes attain greater energy efficiency.
However, consistent nose breathing is more difficult to achieve during intense exercise like competitive running, swimming or biking. Breathing through the mouth is easier and eliminates air hunger more quickly.
Thus, it takes time for the body to adapt to breathing through the nose during long runs or intense exercise. However, once the body develops a greater tolerance to higher CO2 levels, nose breathing becomes easier and more attainable.
7. Improves Posture
Breathing through the nose also promotes the correct posture of the head, neck and shoulders. When you breathe through your nose, your tongue is pressed against the anterior part of the mouth. This helps push the head and neck backward and into their proper position above the shoulders.
Conversely, mouth breathing causes a “forward head” posture. Mouth breathing causes the head to move forward and slightly downward to obtain air. This strains the muscles of the neck and shoulders and results in a forward head and rounded shoulders.
8. Improves Sleep
Nose breathing also has the ability to drastically improve sleep quality. If your nose is unclogged and in good condition, you will obtain more oxygen by nose breathing during sleep. Furthermore, nose breathing can help prevent conditions such as snoring and sleep apnea, which can greatly impair sleep quality.
But you may be wondering how you can breathe through your nose during sleep since you do not have conscious control over your breathing?
One easy technique is to try mouth taping. Mouth taping is the practice of taping your mouth shut during sleep to encourage you to breathe through your nose. You do not need to seal your lips shut or lock them together. All you need to do is apply a small piece of tape over your lips to encourage them to stay together. You can use your own tape or purchase pre-made mouth tape.
You might be worried about the safety of mouth taping. You might be concerned that you could suffocate during the night if you tape your mouth shut. However, there is no need for fear. Mouth taping is very safe for most people. If you use a light piece of tape you will still be able to easily open your mouth if necessary.
However, there are a few people who should avoid mouth taping. You should avoid taping your mouth shut if you have a severely deviated septum, sinus disease, chronic allergies or difficulty breathing through your nose.
9. Improves Facial Development in Children
Nose breathing is also important for the facial development of children. Breathing through the nose allows the tongue to push against the upper part of the mouth. This helps the upper jaw and mid-face to grow and develop properly.
Thus, it’s important for children to breathe through their noses to properly develop their faces and especially their upper jaw. This will spare them many health problems in adulthood.
10. Activates the Diaphragm
Mouth breathing, however, activates the chest muscles. Mouth breathing causes the chest to rise and fall while ignoring the diaphragm.
11. Improves Lymphatic Drainage
Nose breathing also supports the lymphatic system. Nose breathing helps pump the lymph fluid upward toward the heart, where it reenters the blood circulation through the veins.
This is important because the lymphatic system does not have a heart to pump its fluid through the body. Instead, the lymph relies on movement, hydration and proper breathing to pump the fluid upward toward the heart.
Supporting the lymphatic flow is important because the lymph fluid helps to detoxify our cells. If the lymphatic flow is stagnant or blocked, it can cause swelling, infections, arthritis, fatigue and numerous other problems throughout the body.
12. Decreases Symptoms of Allergies and Asthma
Many people with allergies and asthma hyperventilate and breath quickly through their mouths. However, this is not the best long-term strategy and can exacerbate symptoms.
Nose breathing also humidies and warms the air. This protects the lungs from inhaling cold, dry air that can contribute to asthma and allergy symptoms.
Nose breathing also increases levels of nitric oxide (NO) and carbon dioxide (CO2), both of which act as bronchodilators to the lungs. This helps to increase the levels of oxygen in the lungs.
Thus, you can see that breathing through your nose is far superior to breathing through your mouth. Nose breathing is natural to mankind and is a much healthier and more efficient way to obtain oxygen than mouth breathing.
However, many people have developed a lifelong habit of breathing of breathing through their mouths. Many people unconsciously walk around with their mouths open. Many athletes pant and breathe hard through their mouths during competition. And most people tend to breathe through their mouths during sleep.
So how can you train yourself to breathe through your nose? How can you become a natural nose-breather?
The first step to becoming a nose-breather is to become more conscious of your breathing. Try to pay attention to your breathing more throughout the day, especially during meals and exercise. Try to keep your mouth shut as much as possible when you are not talking or taking a bite of food.
Another strategy that can help you transition into a nose-breather is to tape your mouth shut. You can start by taping your mouth shut during sleep. This is a technique that is gaining popularity and is helping many people sleep better and overcome snoring and sleep apnea. You can purchase special pre-made tape online or just use your own piece of tape.
You can also try taping your mouth during the day, although this may be more inconvenient. You can try taping your mouth shut during exercise for a short intervals to force yourself to breath through your nose.
However, you don’t need to become obsessive about breathing through your nose. You don’t need to be afraid to laugh or pant a little. It’s fine to breathe through your mouth at certain times during the day. The important thing is to focus on breathing through your nose during the majority of the day.
If you consistently practice breathing through your nose, you will see great results. You will enjoy greater energy, sleep and better overall quality of life.
So get to work and shut your mouth!
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