Nasal Breathing Vs. Mouth Breathing: What The Science Says

And while reading that sentence, you’ve done about 5 breaths without breaking a sweat or thinking about it for a moment. Breathing is an unconscious effort on your behalf although it is important to be aware of how exactly you breath.

James Nestor, a breathing enthousiast and self-proclaimed pulmonaut (pulmo-, ‘lung’. and -naut, ‘sailor, person in charge of navigation’), has uncovered the ancient art of breathing and written all about it in his latest book, Breathe.

The science shows us that, although being an autonomous activity, how we take our breaths greatly affects our health in many ways. Let’s break it down and see what the latest science tells us about breathing!

Nose breathing vs. mouth breathing

You might think breathing through the nose and breathing through the mouth give the exact same result: air is brought in and oxygen is carried to the lungs. Although this seems true at first, there are a lot of health benefits when breathing through your nose.

It is estimated that between 30 and 50 percent of adults worldwide have adopted mouth breathing, and that many of modern-day ailments are in part caused by this type of breathing.

Nose breathing

So what makes breathing through your nose so different from breathing through your mouth? Well, first the way the nose is designed to help you breathe safely and efficiently. Because of this, it can help you:

• Filter out foreign particles in the air. Your nasal hairs filters out particles like dust, allergens and pollens, and help prevent them from entering your lungs.
• Humidify the air you inhale. Your nose moisturizes and warms the air you take in, warming it to your body’s temperature, which in turn makes it easier for the lungs to use.
• Produce nitric oxide. Nitric oxide (known as NO) is a vasodilator, meaning it helps widen blood vessels. During nasal breathing, your nose releases NO which helps improve oxygen circulation in your body.

Mouth breathing

Breathing entirely through your mouth is associated with health risks, most importantly sleep apnea and allergic reactions. By breathing through the mouth, you lose the moisturing effect of the nose, which can cause a dry mouth and bad breath. It can also increase your risk of:

• inhaling particles
• allergic reactions to pollens and other allergens
• asthma
• bad breath
• snoring
• teeth or jaw abnormalities
• tooth decay
• gum inflammation

Nose breathing: the benefits according to science

So we’ve established habitually breathing through the mouth is bad for your health - but how exactly does breathing through our nose improve our health? Apart from filtering particles from the air, humidifying the air your breathe and producing nitric oxide, breathing through your nose helps your body in the following ways:

• improve your lung capacity
• increase your oxygen uptake and circulation
• strengthen the diaphragm
• aid your immune system
• lower your risk of snoring and sleep apnea
• help slow down and control your breathing
• increase air flow to your arteries, veins, and nerves
• lower your risk to allergies and hay fever
• support the correct formation of teeth and mouth

Easy to implement daily breathing exercises

As James Nestor discussed in his book, there are many breathing exercises that will improve your breathing and therefore overall health. Most of the techniques can be performed daily, and easily be turned into small habits to increase their effect on your body. Try out the below breathing exercises for yourself!

1. Alternate nostril breathing

Alternate nostril breathing, otherwise known as nadishodhana, is a common breathing exercise used in the practice of yoga. The technique revolves around breathing in through one nostril, and breathing out through the other, while using your index finger to close each opposite nostril.

The exercise requires, so it serves perfectly as an exercise for increasing mindfulness. Positive impacts may include enhanced lung function and decreased stress, according to Nestor’s book.

To try alternate nostril breathing, follow these steps:

1. Sit up tall and relax your shoulders.
2. Lay your left hand on your left knee.
3. Place your right thumb on your right nostril. Inhale through your left nostril.
4. Place your right ring finger on your left nostril. Exhale through your right nostril.
5. Inhale through your right nostril.
6. Return your right thumb to your right nostril. Exhale through your left nostril. This completes one set.
7. Repeat for 5 minutes.

2. Belly breathing

Belly breathing, also known as diaphragmatic breathing, or breathing through the adbomen, involves taking slow, deep breaths through your nose.

The goal is to breathe in deep enough to fill your entire belly with air. This in turn increases how much oxygen you can take in, and may influence how fast you breathe and improve your heart rate.h air. This increases how much oxygen you take in, and may help slow down your breathing and heart rate.

How to get started with belly breathing:

1. Sit up tall and relax your shoulders. You can also lay down on your bed.
2. Close your mouth. Place one hand on your belly and one on your chest.
3. Inhale slowly through your nose, letting your belly rise and fill with air. Your chest should stay still.
4. Purse your lips and exhale slowly.
5. Repeat for 5 to 10 minutes.

3. Breath of Fire

Breath of Fire, or commonly known as skull shining breathing, involves quick, strong exhalations and normal inhalations.

It’s an exercise commonly seen in Kundalini yoga, and it improves your respiratory function by engaging your respiratory muscles and diaphragm.

Here’s how to do the Breath of Fire:

1. Sit up tall and relax your shoulders.
2. Place your hands on your belly. You can also put your hands on your knees, palms facing upward.
3. Inhale deeply through your nose, imaging air moving down into your belly. Let your lower belly expand.
4. Without stopping, exhale forcefully through your nose while letting your belly move in. Continue inhaling passively and exhaling forcefully.
5. Repeat to practice the rhythm. Keep your inhales and exhales the same length.
6. Speed up your inhales and exhales. Repeat for 30 seconds.

You may feel slightly lightheaded while practicing this breathing exercise. If you’re new to this technique, be sure to start slowly. You can try speeding it up over time.

_{Cover photo by madison lavern on Unsplash}