The Importance of Nose Breathing: The most overlooked health hack!

Sometimes the most impactful things to help our health and wellness are the most simple, and over looked, how we breathe is one of them. We live in a culture of over breathing, especially through the mouth. This one little nuance is creating vast amounts of complications for us. Through this blog, we will be exploring the benefits of nose breathing, and why you should start to consider being more aware of your breath, and breathing patterns.  

1. The Science Behind Nose Breathing

The human nose is beautifully designed to optimize the breathing process.

Here’s how:

· Filtering Air: The tiny hairs and mucous membranes inside the nose act as a first line of defense, trapping dust, allergens, and other particles. This prevents them from reaching the lungs and causing respiratory issues and infections. 

· Humidifying and Warming: Air inhaled through the nose is humidified and warmed before it reaches the lungs. This is crucial for maintaining the delicate tissues in the respiratory system.

· Balances the Nervous System: Each nostril is intimately connected to the nervous system.  

· Helps slow the breath: Allowing optimum time for oxygen and Co2 exchange. 

· Nitric Oxide Production: The nasal passages produce nitric oxide, a gas that aids blood vessel dilation, increasing oxygen absorption in the lungs and improving blood circulation.

2. Benefits of Nose Breathing

Reduces Stress and Anxiety

Nose breathing slows the breath, which activates the parasympathetic nervous system, which promotes relaxation and reduces stress. The slowing of the breath also encourages deeper, more controlled breaths, which helps calm the mind and body.

Improves Lung Function

Breathing through the nose ensures that the air is properly filtered, warmed, and humidified before it reaches the lungs. Nitric oxide increases by 25% when nose breathing, this helps maintain lung health, increases oxygen, and prevents irritation, infections, and viruses. 

Increases Co2 Tolerance 

Co2 is NOT a waste gas! Co2 is instrumental in oxygen being released in the body. Controlled ways to increase Co2 have powerful benefits on increasing oxygen uptake into the body.

Enhances Athletic Performance

Athletes often use nose breathing techniques and breath holds to improve their endurance and performance. Nose breathing increases oxygen efficiency in the body, and aids recovery. 

Promotes Better Sleep

Mouth breathing can lead to snoring and sleep apnea, disrupting sleep quality. Mouth breathing at night also activates the stress responses within the body, creating high levels of activation. Nose breathing helps maintain balance and equilibrium of the body's nervous system, promoting a calm and restful night's sleep. 

Facial and Cranial Development

Mouth breathing has profound implications on the development of the face. Which creates smaller air waves, making it harder to breathe. It also effects the shape and dimensions of our teeth, creating crooked teeth. 

3. How to Practice Nose Breathing

Incorporating nose breathing into your daily routine is simple and can be done with a few mindful practices:

1. Breath Awareness 

Start by becoming aware of your breathing patterns. Start to observe when you are nose breathing, and when are you mouth breathing. From there, you can start to become more aware of how fast your breath is, and where you breathe into. Is the movement of your breath quite high up within your body, or is anchored low? 

2. Diaphragmatic Breathing

Also known as belly breathing, this technique involves breathing deeply into the diaphragm rather than shallowly into the chest, which nose breathing naturally prioritizes. Place one hand on your abdomen and one on your chest. Breathe in slowly through your nose, allowing your abdomen to rise, and exhale through your nose, letting your abdomen fall.

3. Triangle Breathing 

This is a simple breathing practice that you can add into your day at any moment. Take normal breath in and out; at the end of the exhale, perform a gentle breath hold for around 3 seconds. You don`t have to count the pause; you can just explore it and allow it to happen, if that feels more natural. 

5. Tips for Maintaining Nose Breathing

· Stay Hydrated: Keeping your nasal passages moist helps facilitate easy breathing.

· Practice Regularly: Set aside time each day for conscious breathing exercises.

· Keep Nasal Passages Clear: In the beginning, you may need things like saline spray and nose strips to help keep your nose clear. 

· Mind Your Posture: Good posture can help open up your airways and make nose breathing easier.

· Mouth Tape: Mouth tape can be used at night to secure nose breathing. 

Conclusion

Nose breathing is a simple yet powerful practice that can greatly enhance your health and well-being. By making a conscious effort to breathe through your nose, you can reduce stress, improve lung function, enhance athletic performance, sleep better, and support your facial and oral development. Start incorporating nose breathing into your daily routine and experience the benefits for yourself!