The importance of Nasal breathing
Nasal breathing is crucial for optimizing respiratory function, supporting overall health, and contributing to various physiological processes. It plays a role in oxygenation, airway protection, physical performance, stress reduction, and more.
Here are the top 5 reasons why you should be breathing Nasally:
1. Increases strength:
- Nasal breathing enhances strength by promoting diaphragmatic breathing. This, in turn, increases the volume in the thoracic cavity, facilitating easier air intake into the lungs. Additionally, the heightened pressure in the abdominal region provides greater support and strength to the lumbar spine.
- Improving proximal stability for distal mobility
2. Gives you more energy:
Nasal breathing enhances energy levels by optimizing carbon dioxide levels. This optimization facilitates the release of more oxygen from hemoglobin into the bloodstream, resulting in increased oxygen absorption by the body. This heightened oxygen intake contributes to elevated energy levels.
3. Fights off Infections:
In the nasal cavity, the mucous membrane produces low levels of nitric oxide. Therefore, when we inhale through the nose, the nitric oxide helps kill bacteria. Nitric oxide is also a vasodilator. Inhaling nitric oxide and experiencing vasodilation in our blood vessels and airways can reduce our blood pressure.
4. Improves posture:
When we breathe nasally, our tongue is in the home position (roof of the mouth). This helps maximize the airway, keeping our head in the optimal postural position. If we breathe through our mouth, we narrow and constrict the airway, causing the head to jut forward.
5. Improves dental hygiene:
When we breathe nasally, the tongue sits on the roof of the mouth and creates force. This force against the roof of the mouth helps with hard palate formation, which prevents teeth crowding. Nasal breathing can also fight off bacteria, helping to prevent cavities and bad breath.
6. Improves quality and quantity of sleep:
When we sleep and breathe through the nose, the tongue rests on the roof of the mouth, maximizing and opening the airway, leading to a good night’s sleep. However, if we breathe through the mouth, the airway is obstructed. This can lead to sleep apnea or snoring, negatively affecting the quality of our sleep.
How to improve nasal breathing:
- Conscious Breathing: Be aware of your breathing patterns throughout the day. Practice breathing through your nose, especially during relaxed activities.
- Nasal Strips: These adhesive strips can be applied to the outside of your nose to help widen the nostrils, reducing nasal congestion and improving airflow.
- Breathing Exercises: Engage in exercises that promote nasal breathing, such as diaphragmatic breathing. This involves deep breaths that engage the diaphragm and encourage nasal airflow.
- Maintain Nasal Hygiene: Keep your nasal passages clean by using saline nasal sprays or irrigation systems to reduce congestion and remove irritants.
- Avoid Allergens: Identify and minimize exposure to allergens that may contribute to nasal congestion, such as pollen, dust, or pet dander.
- Stay Hydrated: Drink an adequate amount of water to maintain optimal mucous membrane hydration, which is essential for proper nasal function.
- Humidify the Air: Use a humidifier to add moisture to the air, especially in dry environments. This can prevent nasal dryness and congestion.
- Address Structural Issues: Consult with a healthcare professional to evaluate and address any structural issues that may be hindering nasal breathing, such as deviated septum or nasal polyps.
- Mouth Taping: Some people find benefit in taping their mouths during sleep to encourage nasal breathing. However, this should be done cautiously and may not be suitable for everyone. Start with 10 minutes a day and build up to an hour or two before you try taping your mouth over night.
If you are someone who suffers from sever sleep apnea, anxiety or panic attacks consult with your doctor first.
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