Since breathing is something we’re so comfortable with, we rarely give our breathing technique a second thought.
But actually, breathing through your nose has many benefits.
Let me walk you through a couple of facts courtesy of the team over at Oxygen Advantage.
Here are the 12 benefits of nose breathing vs mouth breathing:
1 - Cilia
The inside of your nose is lined with tiny hairs called cilia. The cilia filter, warm and humidify inhaled air. They protect you against 20 billion particles of foreign matter every day.
2 - Better oxygenation
Some people argue you need to mouth breathe to bring in enough air during exercise. But research proves the opposite. The extra resistance during nose breathing results in 10 to 20% better oxygenation [2].
3 - More efficient
Nose breathing is 22% more efficient than mouth breathing [3]. This means breathing is much easier, and the breathing muscles don’t get so tired.
4 - Nasal congestion
Nose breathing keeps your airways clear. Breathing in through the nose and out through the mouth causes nasal congestion and makes it harder to breathe. If you’re wondering how to breathe with a stuffy nose, the surprising answer is that you need to get used to nose breathing.
5 - Slower is better
The lungs draw oxygen from inhaled air during nasal exhalation too. Nose breathing is slower, and nasal exhalation creates a backflow of air into the lungs. The air stays in the lungs for longer, and the body has more time to extract oxygen from that air.
6 - Less stress
The air hunger during nose breathing forces you to slow down until your breath is properly trained. This reduces stress and high blood pressure. It also stops you from overtraining and overworking your body.
7 - Nitric oxide
Nose breathing harnesses nitric oxide (NO). Nitric oxide is produced in the sinuses around the nose. It protects against airborne viruses, bacteria, allergens, and other pathogens. It opens the blood vessels in the lungs, allowing better oxygen diffusion.
8 - Balanced pH
When there is a proper balance of oxygen and carbon dioxide (CO2) in the blood, the body maintains a balanced pH. Most oxygen travels around the body in red blood cells. CO2 is the catalyst that causes the red blood cells to release this load of oxygen to the body. If you breathe through an open mouth, you lose too much CO2. So nose breathing enhances your body’s ability to access the oxygen in your blood.
9 - Less sleep apnea
Nose breathing during sleep makes sleep apnea less severe. Scientists found that during mouth breathing, apneas increase, and oxygen desaturation is worse. Yes, you guessed it, this means more snoring.
10 - Muscles
It is not possible to maintain diaphragm breathing through the mouth. Nose breathing engages and strengthens your diaphragm, which is an integral muscle of the core and necessary for the stability of your spine.
11 - Better focus
During exercise, nose breathing can improve mental focus and boost coronary artery blood flow. This boosts cognitive function AKA brain power.
12 - Protection against asthma
Nose breathing reduces symptoms of exercise-induced asthma because it protects the airways from trauma and inflammation.
Sources used:
- Oxygen Advantage: https://oxygenadvantage.com/science/nose-breathing-vs-mouth-breathing/
- Healthline: https://www.healthline.com/health/nose-breathing
