Breathing - Why you might be doing it wrong
It’s the most natural process in our bodies, yet so many of us have strayed from the innate way of doing it. Nose breathing, a practice as old as humankind, has recently been under the spotlight, and the verdict is in, there’s numerous nose breathing health benefits. This post delves into the art and science of breathing through your nose, revealing why this simple act is more than just a habit, but a cornerstone of good health. There are more nose breathing benefits than you might think.
The Surprising Benefits of Nose Breathing, and Why It’s so Superior to Mouth Breathing
Increased Oxygen Absorption
Contrary to popular belief, nose breathing actually leads to more efficient oxygen absorption. The nostrils, by design, limit air entry, but this limitation comes with a silver lining. The nose produces nitric oxide, a remarkable molecule that enhances the lungs’ capacity to absorb oxygen. Moreover, the slower exhalation through the nose gives the lungs more time to extract oxygen from the air, making the entire breathing process more effective and beneficial
Increased Oxygen Absorption
It might seem counterintuitive, but the nose is an expert when it comes to making the most out of the air we breathe. Despite its modest size, the nose plays a pivotal role in enhancing the quality of the air entering our bodies.
The Nitric Oxide Factor:
One of the nose’s secret weapons is its ability to produce nitric oxide, a remarkable molecule with a critical role in our respiratory health. This compound, generated within the nasal passages, is like a performance enhancer for our lungs. It boosts the lungs’ ability to absorb oxygen. Nitric oxide achieves this by expanding the blood vessels in the lungs, making them more receptive to the oxygen we inhale. It’s like widening the lanes on a highway, allowing more traffic to flow smoothly.
The Slow and Steady Approach:
Another advantage of nose breathing is the controlled and slower pace of air intake and exhalation. When we breathe through our noses, the air is drawn in more slowly compared to mouth breathing. This reduced speed has a silver lining – it gives our lungs more time to extract oxygen from each breath. Think of it as a leisurely stroll through a park, allowing you to take in more of the scenery, as opposed to a hurried walk where you might miss the details.
The slower exhalation through the nose also plays a key role. It’s not just about taking air in; how we let it out matters too. By exhaling slowly, we maintain a balance in the levels of carbon dioxide in our blood. This balance is crucial for the efficient transfer of oxygen from our blood to our tissues. It’s a delicate dance, and the nose is an adept choreographer, ensuring each step is timed perfectly for optimal oxygen transfer.
Why This Matters
The benefits of efficient oxygen absorption can’t be overstated. More oxygen means our cells are better nourished, leading to improved overall health. From boosting brain function to enhancing athletic performance, the implications are vast and varied. It’s a classic case of “less is more” – the nose’s limitation in air intake actually leads to a more efficient use of the air we breathe.
In our fast-paced world, where everything is about speed and efficiency, it’s fascinating to see how our bodies have their own wisdom. The nose, with its slow and steady approach, teaches us that sometimes, taking your time can lead to better results.
Exercise Performance Boost
Embracing nasal breathing during exercise can significantly enhance your performance. By restricting the airflow slightly, it naturally paces your activity, ensuring a sustainable exertion level over longer periods. This controlled breathing not only helps maintain a steady pace but also improves oxygen uptake efficiency. Athletes and fitness enthusiasts find this technique beneficial in both their training and recovery phases, leading to overall better physical performance.
Nasal Breathing: A Natural Shield Against Respiratory Troubles
Nasal breathing stands out as a natural defense mechanism in the fight against respiratory ailments like allergies and chronic cough. By naturally filtering and warming the air we breathe, it diminishes the risk of airborne allergens sparking respiratory reactions. This is especially beneficial for those grappling with conditions such as hay fever or chronic respiratory issues. Personally, I’ve battled with exercise-induced asthma for as long as I can recall. It was mostly manageable, but physical activities like running or playing football would leave me gasping for air, reminiscent of an old, struggling car climbing a steep hill. However, since adopting nasal breathing about five years ago, I’ve noticed a significant improvement. I can now engage in running and other training activities without the crutch of inhalers, although my football aspirations were curtailed more by a lack of skill than breathlessness.
It’s been a remarkable journey, with over a year passing since I last needed a steroid-based preventer.
Rethinking Steroid Inhalers: Weighing the Long-Term Impacts
While steroid-based inhalers are undeniably effective in managing conditions like asthma by reducing airway inflammation, their long-term, continuous use comes with potential drawbacks. These inhalers, though lifesaving for many, can lead to systemic effects when relied upon over extended periods. The shift towards nasal breathing presents an intriguing possibility to reduce this reliance, potentially mitigating the long-term effects while still effectively managing respiratory conditions. It’s a testament to the body’s innate capability to adapt and heal, offering a more holistic approach to respiratory health.
One key issue is the potential impact on bone density. Long-term steroid use has been linked to an increased risk of osteoporosis, making bones more fragile and prone to fractures. Additionally, there’s a concern about the suppression of the immune system. Regular use of steroid inhalers might reduce the body’s ability to fight infections, potentially leading to an increased risk of respiratory infections.
Moreover, prolonged use can affect the skin and soft tissues, sometimes leading to conditions like skin thinning or easy bruising. In children, there’s a worry about growth suppression, although this risk is generally low and should be weighed against the benefits of controlling asthma effectively.
While nose breathing boasts a wealth of benefits for anyone with respiratory issues, it’s crucial to remember that inhalers serve a vital purpose, and individual needs vary greatly. For someone like a chronic asthma sufferer, attaining nose-breathing mastery won’t magically replace their inhaler. It’s always wise to consult a respiratory specialist before considering any adjustments to your treatment plan. But the growing body of evidence is clear: embracing nose breathing can significantly improve the lives of those struggling with breathing problems.
Breathe Easy, Train Strong: Why Nose Beats Mouth When You Exercise
So I briefly mentioned my own improvements when it came to exercise, but let me give you the science behind it.
- Built-in Air Filter: Your nose is like a nature-made air purifier. Those hairy bits inside trap dust, pollen, and other nasties before they reach your lungs, letting you breathe cleaner, fresher air. This is especially helpful during exercise when you’re taking in more air than usual.
- Humidifier Hero: Dry mouth, anyone? Mouth breathing dries out your airways, making it harder to breathe and reducing your performance. Nose breathing, on the other hand, adds moisture to the air, keeping your lungs happy and your workout going strong.
- Oxygen Optimizer: Think of your nose as a personal oxygen booster. It produces nitric oxide, a gas that relaxes blood vessels and improves blood flow. This means more oxygen gets delivered to your muscles, giving you that extra oomph during your workout.
- Calming Comrade: Exercise can be stressful, but nose breathing can actually help you chill. It activates your parasympathetic nervous system, the “rest and digest” part, promoting relaxation and focus. So, ditch the mouth-breathing panic and breathe your way to zen.
- Lung Lover: Mouth breathing can lead to shallow, inefficient breathing, not ideal for your lung health. Nose breathing, with its deeper, diaphragmatic breaths, strengthens your lungs and improves their capacity, making you a breathing champion in and out of the gym.
Bonus Tip: Don’t just switch and forget! Training your nose to breathe deeply takes practice. Start by incorporating nose breathing into your daily activities, like walking or meditation. Then, gradually introduce it into your workouts, starting with easier exercises and building up as you get comfortable.
Remember, everyone’s different, so listen to your body and adjust as needed. If you have any underlying health conditions, take extra time to get comfortable with the change. It took me a few weeks to get used to the switch, and I’m relatively fit, so don’t rush it.
Mouth Breathing During Peak Cardio Efforts:
In exercises that demand extreme cardio output, like all-out sprints, mouth breathing often becomes necessary. This shift is mainly due to the nostrils’ relatively small size compared to the mouth, which limits the volume of air (and thus oxygen) that can be quickly inhaled through the nose during intense exertion. When your body is under such heavy load, it requires a significant amount of oxygen, and the mouth naturally becomes an auxiliary intake to meet this demand.
Balancing Breathing Techniques for Optimal Performance and Recovery:
It’s important to understand that resorting to mouth breathing under these circumstances is completely normal and not something to be concerned about. The primary goal during peak physical exertion is to supply your body with the oxygen it needs, regardless of the method. However, transitioning back to nasal breathing as soon as it’s feasible can greatly benefit recovery. Nasal breathing post-exercise helps in stabilizing the heart rate and facilitates a quicker return to a state of rest and recovery. The controlled and calming nature of nasal breathing aids in efficiently reducing stress and fatigue levels after intense activities.
Speaking of training, one small tip I have here, especially useful for cardio-based exercise, nose strips.
Nose Strips: A Simple Tool for Enhanced Nasal Breathing:
Nose strips are indeed a familiar sight, often seen on professional athletes during competitions. These simple, yet effective adhesive strips are placed across the bridge of the nose and work by gently lifting the sides of the nostrils. This slight elevation results in increased nasal passage space, allowing for greater air flow through the nose.
Why Nose Strips are Beneficial:
The effectiveness of nose strips lies in their ability to facilitate easier nasal breathing. For individuals who struggle with nasal congestion or have naturally narrower nasal passages, these strips can be particularly beneficial. They help in reducing the effort required to breathe through the nose, making it more feasible to maintain nasal breathing during physical activities, especially those involving higher intensity or endurance.
Cost-Effective and Accessible:
One of the appealing aspects of nose strips is their affordability and accessibility. They offer a low-cost solution to enhance nasal breathing without the need for medical interventions or complex devices. This makes them an attractive option for athletes and fitness enthusiasts looking to gain the benefits of improved nasal breathing without significant.
Any you like the look of will do the job just fine, there’s no need to pay over the top for them.
Sleeping – Why nose breathing during the night might be the most important change you make.
Sleep Quality and Nasal Breathing:
If you’re wondering why you don’t feel refreshed even after a full night’s sleep, the answer could be in how you breathe. Nasal breathing during sleep is not just more efficient, but it also ensures that the air entering your body is in its optimal state. The nose is adept at filtering, warming, and moisturizing the air, which means that every breath you take is packed with more beneficial oxygen and less of the harmful allergens and irritants. This improved air quality during sleep can significantly boost sleep quality, leading to enhanced cognitive functions like better concentration and memory.
Reducing Snoring:
Snoring, a common disruptor of peaceful sleep, is often exacerbated by mouth breathing. When you breathe through your mouth, air strikes directly against the back of your throat, causing those familiar snoring vibrations. Nose breathing, in contrast, ensures smoother airflow and can dramatically reduce snoring and even help with sleep apnea symptoms.
Dental Health Benefits:
The impact of breathing on dental health is often overlooked. Mouth breathing at night can dry out your mouth, leaving your teeth and gums without the protective benefits of saliva. This dryness can increase the risk of tooth decay and gum disease. Nose breathing, on the other hand, maintains a healthy moisture balance in your mouth, safeguarding your dental health.
Nighttime Body Repair:
Breathing through your nose has a unique benefit – it naturally produces nitric oxide, a molecule that significantly aids in blood circulation, boosts the immune system, and supports the body’s natural repair processes during sleep. Mouth breathing misses out on this remarkable benefit, potentially impacting the body’s ability to rejuvenate effectively overnight.
So how do you transition to nose over mouth breathing while asleep?
Well, there’s a couple of top tips that here that could be game-changers. First off, mouth taping.
Mouth taping has been around for a while, but seems to be the in-thing at the moment with the Tik-Tok crowd. This has probably had a detrimental effect in reality, as any time you have one side pushing something strongly, you have another side pushing back just as strongly. We like balance here, so the truth, while not quite in the middle, isn’t so one-sided for either argument. As a result, just like any trending topic, it’s wrapped in myths and misconceptions. Let’s start with the benefits before looking at the myths.
- Mouth taping can help mitigate snoring and reduce instances of sleep apnea, leading to a more restful and uninterrupted sleep.
- Breathing through the nose, as encouraged by mouth taping, helps in better oxygen absorption. The nasal passage produces nitric oxide, which increases oxygen delivery to the lungs and other tissues.
- By promoting nasal breathing, mouth taping helps maintain a healthier oral environment, reducing the risk of such dental issues.
- Mouth taping reduces the likelihood of waking up with a dry mouth, a common issue for mouth breathers that can lead to discomfort and bad breath.
- Modern mouth tapes are designed to be safe and easy to use. They gently encourage the mouth to stay closed without causing discomfort or obstructing breathing.
Let’s debunk the myths about mouth taping – what you really need to know
Myth 1: Mouth Taping is Dangerous
The Real Deal: Safety is a valid concern, but it’s important to understand that mouth taping, when done correctly, is generally safe for most people. The key is to use the right kind of tape – something specifically designed for this purpose, like Myotape. These tapes are gentle and allow for easy removal, reducing any risk of discomfort or breathing obstruction.
Myth 2: It Completely Stops Mouth Breathing
Clearing the Air: The goal of mouth taping isn’t to force you to breathe through your nose all night at any cost. It’s more about gently encouraging your body to adopt nasal breathing, which is more efficient. If you need to breathe through your mouth due to congestion or other reasons, you’ll still be able to do so with the tape on.
Myth 3: Mouth Taping Cures Sleep Apnea
The Truth: While mouth taping can help reduce snoring and promote better breathing patterns, it’s not a cure for sleep apnea. Sleep apnea is a serious medical condition that requires professional medical attention. If you suspect you have sleep apnea, it’s essential to consult with a healthcare provider.
Myth 4: Any Tape Will Do the Job
Choose Wisely: Not all tapes are created equal, especially when it comes to something you’re putting on your face. Using just any tape can lead to skin irritation or difficulty removing it in the morning. Specialized mouth tapes are designed to be skin-friendly and provide just enough encouragement for nasal breathing without causing discomfort.
Myth 5: Mouth Taping is Uncomfortable and Scary
Getting Comfortable: Many people find the idea of mouth taping a bit daunting at first. However, those who try it often report that it’s not as uncomfortable as they thought. It’s all about finding the right tape and getting used to the sensation. Start by wearing the tape for short periods during the day to acclimate to the feeling.
Mouth taping has its place in the world of sleep and health, but it’s important to approach it with the right information and precautions.
I was aware of Patrick McKeown and his focus on nose breathing a good while ago, but it was after listening to his podcast with Dr Rangan Chatterjee that I switched almost exclusively to nose breathing. Patrick McKeown had set up his company, Oxygen Advantage, which had created MyoTape, and I was curious what it was all about, and could it really be such a big deal. Spoiler alert: it was.
I’ve now been using Myotape for years, unlike the vast majority of other mouth tapes, it actually sits around the mouth rather than over it, so there’s no obstruction. Because of this, it’s still easy to breathe through the mouth if the nose is blocked, your body will just switch over naturally, you won’t even be aware of it. Myotape is just a gentle persuader for the body to use the nose rather than the mouth for breathing, rather than an all-or-nothing situation.
Here’s a link for anyone interested in trying mouth tape: – Myotape UK – Myotape USA Use discount code breathebetter5, and it’s also recommended to get a few packs at a time to snipe the free delivery, every penny counts after all.
Nose Vents, for those with (or without) nasal obstructions.
For individuals facing nasal obstructions, such as a deviated septum or congestion, nose breathing can be a challenge. This is where nose vents come into play, offering a practical solution to improve nasal airflow.
Relief from Nasal Obstructions: Nose vents are designed to assist those who struggle with breathing through their nose due to physical obstructions or congestion. By expanding the nasal passages, they facilitate easier and more effective nose breathing.
Comfortable and Non-Invasive: Modern nose vents are designed to be comfortable and non-intrusive, fitting seamlessly into the nostrils without causing discomfort or irritation.
Accessible and Convenient: Widely available and easy to use, nose vents are a convenient option for anyone looking to improve their nasal breathing, whether temporarily during illness or as a longer-term solution for structural nasal issues.
Complementing Other Breathing Aids: Nose vents can be used in conjunction with other breathing aids like Myotape, providing a comprehensive approach to improving overall respiratory health.
Nose vents are cheap, I’ve added a link for the ones I’ve used for years, but realistically you can try any you like the look of for and it should cost less than £10. I’d recommend getting a pack of various sizes and shapes until you know what size suits you, and then buying just that size if you need more.
And that’s it for this post. Hopefully there’s enough there to getting you interested in nose breathing, it can be a complete game changer for most, hopefully I’ve done enough to convince you to try it. Do try and stay with it if you can, the first few days for me were a bit tough, but then I do have a deviated septum due to an accident in my teens that wasn’t repaired correctly. Once past the first few days, I can honestly say I never looked back.
For anyone interested in learning more about nose breathing directly from Patrick Mckeown, here’s a link to his audiobook on Audible
I’d like to think I’ve highlighted most of the benefits already, but there’s a lot more that can be learned by listening to the audiobook if you’re still not convinced. You can get a free month and the book for free by signing up using that link.
Happy breathing!
