The Power of Nasal Breathing: A Science-Backed Approach

We all know that breathing is the essence of life, but we were never really taught to pay attention. The way we breathe can have a profound impact on our overall health, and turns out 61% of us breathe inefficiently - that is through the mouth. This blog delves into the significance of nasal breathing, shedding light on some of its advantages over mouth breathing with the backing of key research studies. For a bitesized summary, see my instagram.

The Physiology of the Nose

Nasal breathing isn't just a passive function but a vital physiological process that influences various body systems. When we breathe through our noses, the air gets filtered, warmed, and humidified, which is optimal for lung health. This air pre-conditioning helps prevent respiratory issues like asthma and bronchitis, which are more prevalent among habitual mouth breathers (Hill, 2018).

The nose produces nitric oxide (NO), a potent bronchodilator and vasodilator that improves lung oxygen absorption and aids in blood vessel dilation. This not only leads to better

circulation and reduced blood pressure, but enhances oxygen up take by cellular tissues (Lundberg, Weitzberg, & Gladwin, 2008). This essential function is absent in mouth breathing.

Cognitive and Emotional Well-Being

The slow, rhythmic nature of nasal breaths can activate the vagus nerve, triggering a parasympathetic (relaxation) response and reducing stress levels (Streeter et al., 2012). This calming effect is crucial for maintaining mental health and is often incorporated into therapeutic practices like yoga and meditation.

Moreover, research by Zelano et al. (2016) revealed that nasal breathing significantly enhances memory recall compared to mouth breathing. This enhancement is attributed to the influence of breathing patterns on brain activity, particularly in the limbic system, which governs emotions and memory.

Image source: doi:10.1152/ajpregu.00148.2023.

Improving Sleep and Managing Snoring

Nasal breathing plays a pivotal role in sleep quality and addressing sleep disorders. Mouth breathing during sleep is a significant factor in snoring and obstructive sleep apnea, conditions associated with cardiovascular issues, fatigue, and cognitive impairment (Sands et al., 2016). In fact, in children, significant associations between mouth breathing, ADHD and sleep issues have been found. Transitioning to nasal breathing with nasal breathing aids can help alleviate these risks and enhance overall sleep quality as well as daytime alertness (Nguyen et al. (2017)).

Enhancing Athletic Performance

Athletes can also benefit from nasal breathing. A study by Morton et al. (2014) demonstrated that athletes training with nasal breathing exhibited improved endurance, lower respiratory rates, and reduced perceived exertion compared to mouth breathers. This suggests that nasal breathing could be a key factor in optimizing athletic performance.

How to cultivate Nasal Breathing

Some tips to promote efficient breathing to reap the the multitude of benefits:

• Become conscious - pay attention. When you find yourself mouth breathing, make the switch!

• Regularly clean your nose - jalal neti or nasal washes to unblock it. Pinching the nose, holding the breath and nodding the head, a couple of times can do the trick in real time.

• Mindful activities like yoga and meditation often emphasize nasal breathing to enhance focus and relaxation.

• Develop a breathwork or pranayama practice.

To learn more about the science of breathing, join my online Neuroscience of Yoga workshop in September.

Conclusion

Nasal breathing emerges as a simple yet powerful tool for enhancing overall health, emotional well-being, and cognitive function. It's no coincidence that most pranayama methods emphasise breathing through the nose - the yogis were the first scientists in the field. Embracing this way of breathing can be a valuable addition to one's quest for a better quality of life. If you need any help along the way, send me a message!

I offer tailored, evidence based breath-work classes - a mix of modern and traditional techniques. For a better understanding of these techniques, you can read my previous article on pranayama vs breathwork. 

References

• Hill, P. (2018). The effects of mouth breathing on health: An integrative review. American Journal of Respiratory Medicine.

• Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (2008). The nitric oxide cycle in mammals. Journal of Biological Chemistry.

• McKeown, P. (2015). The Oxygen Advantage. HarperCollins.

• Morton, D., Callister, R., & St Clair Gibson, A. (2014). Characteristics and outcomes of endurance training using nasal breathing. Journal of Sports Sciences.

• Nguyen, H. P., et al. (2017). Impact of nasal breathing on snoring and apnea. Sleep Medicine Reviews.

• Sands, M. R., et al. (2016). The role of breathing in sleep disorders. Neurological Clinics.

• Streeter, C. C., et al. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses.

• Swift, D. (2021). Breathing well: The secrets of nasal respiration. Integrative Medicine Journal.

• Zelano, C., et al. (2016). Nasal respiration entrains human limbic oscillations and modulates cognitive function. The Journal of Neuroscience.

• Watso JC, et al (2023). Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults.