Why Is It Beneficial To Breathe Through Nose Than Mouth?

Take a break and pay attention to your breathing. How are you breathing right now? Chances are, you might not have given it much thought until this moment. Yet, the way you breathe—whether through your nose or mouth—can have a profound impact on your overall health and well-being.

Think of your nose as your body's trusty filter. It's like having a built-in bouncer at the entrance to your lungs. Every time you breathe in through your nose, tiny hairs called cilia catch all the unwanted stuff—dust, pollen, and nasty germs. They make sure that only the good, clean air gets to your lungs.

And, when you breathe through your mouth, it's like leaving the front door wide open without a security guard. All uninvited guests, like dust and germs, can stroll right in. It's like hosting a party for troublemakers in your lungs.

Nose breathing

Nose breathing is our body's natural and preferred way of taking in air. The human nose is a remarkable organ with multiple functions that extend beyond smelling and filtering the air we breathe. When we breathe through our nose, we activate a complex system that helps optimize our respiratory process.

• Improved oxygen uptake: The nasal passages with cilia filter and humidify the incoming air. It ensures that the air reaching your lungs is warm, moist, and clean, making it easier for the body to extract oxygen.
• Enhanced lung function: Nose breathing encourages diaphragmatic breathing, where you use your diaphragm to draw in air deeply into your lungs. It results in a fuller exchange of oxygen and carbon dioxide and can improve lung capacity over time.
• Nitric oxide production: The nasal passages produce nitric oxide (NO) gas, which has various health benefits. NO helps relax blood vessels, improving blood flow and reducing the risk of hypertension. It also aids in the immune response by killing harmful bacteria and viruses.

Mouth breathing

While your mouth serves crucial functions like eating, drinking, and talking, it's also possible to use it for breathing. However, mouth breathing lacks several essential features that make nasal breathing a preferable choice for this vital function.

Mouth breathing may become a necessity under specific circumstances, such as:

• Nasal congestion: When you are dealing with a stuffy nose due to allergies, illness, or other factors, breathing through your mouth may be your only option.
• Deviated septum: A deviated septum, where the cartilage dividing your nostrils is off-center, can obstruct nasal airflow, making mouth breathing a practical choice.
• Small nostrils: Some individuals naturally have smaller nostrils, limiting their ability to breathe effectively through the nose.

The Health Risks of Mouth Breathing:

• Dry Mouth
• Inhaling Unfiltered Air
• Increased Risk of Allergic Reactions
• Asthma
• Bad Breath
• Tooth Decay
• Gum Inflammation
• Snoring and Sleep Apnea

Also check: Breathing exercises to improve lung functioning

Benefits of breathing through your nose

Indeed, breathing through your nose offers a lot of benefits, as your nasal passages are finely tuned for this purpose. Let's delve into the advantages of nasal breathing in more detail:

• Reduces exposure to harmful substances.
• Humidifies and warms inhaled air.
• Increases oxygen intake and circulation.
• Encourages slower, deeper breathing for relaxation.
• Improves lung capacity by strengthening the diaphragm.
• Reduces the risk of allergies.
• Minimizes irritation, decreasing the likelihood of coughing.
• Supports the immune system through mucus production.
• Reduces snoring and sleep apnea risks.
• Supports proper formation of teeth and mouth in children.

Nose breathing exercises to try

Let's take a look at some simple exercises to help you make the most of this natural and health-enhancing process:

1. Alternate nostril breathing: Balance your energy by inhaling through one nostril while closing the other, then switching sides. Repeat for a few minutes.
2. Balloon breathing: Inhale deeply through your nose, expanding your abdomen, and exhale slowly to strengthen your diaphragm.
3. Humming breath: Exhale with a humming sound to clear your nasal passages and stimulate nitric oxide production.
4. Box breathing: Inhale for four counts, hold for four counts, exhale for four counts, and pause for four counts to regulate your breath and reduce stress.
5. Sensory breathing: Take a nature walk, breathe through your nose, and enjoy the scents around you for relaxation.

Also check: 4-7-8 Breathing Technique

Conclusion

Incorporating nasal breathing into your daily life can offer a multitude of benefits for your overall health and well-being. Its natural filtration, humidification, and warming processes, along with the production of nitric oxide, make it the preferred method of breathing. However, it's essential to be mindful of your circumstances and consult a healthcare professional if you encounter challenges with nasal breathing. By embracing the advantages of nasal breathing and taking the necessary precautions, you can harness the power of your breath to improve your health and quality of life.