Why is nasal breathing important?

Nasal breathing might not be something you think about often, but it has a big influence on your health. Lots of people breathe through their mouth without realizing it, especially at night, and that can lead to a range of discomforts and health problems. In this article you'll find out why nasal breathing is the best way to breathe, what the benefits are, and how to break the habit of mouth breathing.

What's the difference between nasal and mouth breathing?

Nasal breathing simply means you breathe through your nose, while mouth breathing goes through your mouth. It might not seem to matter much, but nasal breathing has some big advantages that mouth breathing doesn't:

1. Air filtering: your nose works as a natural filter that removes bacteria, dust and other particles from the air before they reach your lungs.
2. Humidifying the air: air that comes in through your nose is automatically humidified and warmed. That protects your lungs from dry, cold air.
3. Better oxygen uptake: your nose produces nitric oxide, a gas that helps your blood take up oxygen and improves your circulation.

The benefits of nasal breathing

1. Healthier lungs
   When you breathe through your nose, you keep harmful particles such as dust and bacteria from going straight into your airways and lungs. That can mean less irritation of your airways and a lower chance of infections such as colds.

2. Better oxygen uptake
   Nasal breathing gives you a slower, deeper breathing pattern, which helps you take up oxygen more efficiently. That means better oxygen delivery to your organs and muscles, so you feel more energetic and alert.

3. Fewer mouth problems
   Mouth breathing can lead to a dry mouth, which in turn raises the risk of tooth decay, bad breath and gum inflammation. When you breathe through your nose, your mouth stays hydrated and protected against these problems.

4. Less snoring and better sleep
   Nasal breathing helps keep your tongue and soft palate from sinking to the back of your throat, which can cause snoring. That gives you better airflow during the night, so you sleep more calmly and deeply.

5. A lower heart rate and blood pressure
   Deep nasal breathing activates your parasympathetic nervous system, which helps lower your heart rate and blood pressure. That reduces stress and supports your overall health.

Why do so many people breathe through their mouth?

There are several reasons why people tend to breathe through their mouth:

• A stuffy nose from allergies or a cold.
• Bad habits, for example talking while exercising.
• Poor posture, which makes deep breathing through your nose harder.
• Sleep habits, where your mouth falls open in your sleep without you noticing.

Sometimes mouth breathing can't be avoided, for example when your nose is blocked. But mouth breathing over a long period can lead to health problems and a lower quality of life.

How can you switch to nasal breathing?

If you notice that you often breathe through your mouth, there are a few simple steps to change that:

Use mouth tape while you sleep
Mouth tape is an effective way to train yourself to breathe through your nose, especially at night. A small piece of tape over your lips keeps your mouth closed, which encourages nasal breathing. Note: if you have breathing problems or sleep apnea, talk to your doctor before you use mouth tape.

1. Do nasal breathing exercises
   Exercises such as the Buteyko method or deep belly breathing can help you breathe through your nose on purpose and break the habit of mouth breathing.

2. Keep your nose clean
   Use a saline solution or a nasal rinse to clean your nose. That helps open your airways and makes nasal breathing easier.

3. Change your sleeping position
   Try sleeping on your side instead of your back. That keeps your mouth from falling open while you sleep and makes mouth breathing less likely.

Conclusion

Nasal breathing has a positive effect not only on your breathing but on your overall health. When you breathe through your nose, you take up oxygen better, protect your lungs, and lower your chances of snoring and other breathing problems. If you notice that you often breathe through your mouth, you can try different methods, such as mouth tape or breathing exercises, to improve your nasal breathing.

Do you find it hard to breathe through your nose, or do you have other breathing problems? Then always see a doctor for the right diagnosis and treatment.