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Stop breathing through your mouth
The lost benefits of nose breathing
Huffing and puffing in your workouts? Well, good! That means you’re working hard!
Now think of yourself in that situation for a second… You’re breathing through your mouth, aren’t you? Because it feels easier and lets in more oxygen? Right?
What if we told you that breathing through your nose can actually extract about 20% more oxygen and that breathing through your mouth can be harmful?
The way you breathe has a profound impact on your performance, health, and even the shape of your face.
This is why breathing through your nose is a game-changer and how to make the switch.
The Nose: Your First Line of Defense
Breathing well isn’t how much air you can pull in; it’s about using the air optimally. Here’s what happens when you breathe through your nose:
-
Filtration: Your nose acts as a natural filter, trapping dust, allergens, and pollutants before they enter your lungs.
-
Air Conditioning: The nose heats and moistens the air, ensuring it’s at the perfect temperature and humidity for your lungs.
-
Oxygen Efficiency: By pressurising and slowing the breath, nasal breathing allows your lungs to extract up to 20% more oxygen compared to mouth breathing.
Slowing Down Your Breath for Peak Efficiency
You introduce natural resistance that slows your breath when you breathe through your nose. This isn’t just a mechanical process—it’s vital for your health. Overbreathing can occur during mouth breathing and is tied to ailments such as allergies, asthma, and anxiety.
Slower nasal breathing:
-
Helps you take fewer but more efficient breaths. Great for your workouts as breathing gets tough. Slowing our breath can also help bring your body into a state of calm when stressed.
-
Supports optimal functioning of your heart, circulation, digestion, and brain. Overbreathing, in contrast, puts these systems into a state of stress.
Breathing Through Your Nose Trains It to Work Better
Just like muscles, your nose becomes stronger and more efficient with regular use:
-
Keeps Passages Open: Nasal breathing reduces congestion and keeps your airways clear.
-
Improves Airflow: Regular use stimulates the turbinates (bony structures in the nose) and mucosal lining, enhancing airflow and oxygen delivery.
The Downside of Mouth Breathing
Mouth breathing might feel easier in the moment, but it comes with a host of drawbacks that affect your health and appearance:
-
Facial Changes: Chronic mouth breathing can lead to a longer, narrower face, a weaker jawline, and crowded teeth. This occurs because improper tongue posture reduces support for the upper jaw, altering facial structure over time.
-
Dry Mouth and Bad Breath: Mouth breathing dries out the oral cavity, reducing saliva production. Saliva is essential for flushing out bacteria and maintaining a healthy pH. Without it, bacteria thrive, causing bad breath and contributing to dental issues.
-
Health Risks: James Nestor, author of Breath: The New Science of a Lost Art, participated in an experiment where he blocked his nose and breathed solely through his mouth for 10 days. The results? Increased snoring, mild sleep apnea, elevated blood pressure, and reduced heart rate variability—all signs of heightened stress and reduced resilience.
How to Transition to Nasal Breathing
If this information is new to you, chances are you’ve been a habitual mouth breather, especially during workouts.
The good news? You can retrain your body to breathe through your nose. Here’s how:
-
Start Gradually: Incorporate nasal breathing into low-intensity activities, like walking or yoga, before progressing to more intense workouts.
-
Stay Consistent: Nasal breathing may feel challenging at first, but regular practice strengthens your nasal passages and improves your body’s oxygen delivery.
-
Address Blockages: If congestion or nasal issues make it difficult to breathe through your nose, consider consulting a medical professional for further evaluation.
-
Be Mindful at Night: Mouth taping (with gentle, skin-safe tape) is trending. Why? We’re not in control of how we breathe at night. Using mouth tape is said to encourage nasal breathing during sleep, improving overnight oxygenation and recovery. We advise reading into it as some critics say it can disrupt breathing in sleep and there hasn't been enough scientific analysis.
Will you make the switch?
Breathing through your nose isn’t just about better oxygen intake; it’s about optimising your health, performance, and even your facial structure. Start training your nose today and notice the difference in your workouts, recovery, and overall well-being. It’s time to close your mouth and unlock the power of your nose!
Huffing and puffing in your workouts? Well, good! That means you’re working hard!
Now think of yourself in that situation for a second… You’re breathing through your mouth, aren’t you? Because it feels easier and lets in more oxygen? Right?
What if we told you that breathing through your nose can actually extract about 20% more oxygen and that breathing through your mouth can be harmful?
The way you breathe has a profound impact on your performance, health, and even the shape of your face.
This is why breathing through your nose is a game-changer and how to make the switch.
The Nose: Your First Line of Defense
Breathing well isn’t how much air you can pull in; it’s about using the air optimally. Here’s what happens when you breathe through your nose:
-
Filtration: Your nose acts as a natural filter, trapping dust, allergens, and pollutants before they enter your lungs.
-
Air Conditioning: The nose heats and moistens the air, ensuring it’s at the perfect temperature and humidity for your lungs.
-
Oxygen Efficiency: By pressurising and slowing the breath, nasal breathing allows your lungs to extract up to 20% more oxygen compared to mouth breathing.
Slowing Down Your Breath for Peak Efficiency
You introduce natural resistance that slows your breath when you breathe through your nose. This isn’t just a mechanical process—it’s vital for your health. Overbreathing can occur during mouth breathing and is tied to ailments such as allergies, asthma, and anxiety.
Slower nasal breathing:
-
Helps you take fewer but more efficient breaths. Great for your workouts as breathing gets tough. Slowing our breath can also help bring your body into a state of calm when stressed.
-
Supports optimal functioning of your heart, circulation, digestion, and brain. Overbreathing, in contrast, puts these systems into a state of stress.
Breathing Through Your Nose Trains It to Work Better
Just like muscles, your nose becomes stronger and more efficient with regular use:
-
Keeps Passages Open: Nasal breathing reduces congestion and keeps your airways clear.
-
Improves Airflow: Regular use stimulates the turbinates (bony structures in the nose) and mucosal lining, enhancing airflow and oxygen delivery.
The Downside of Mouth Breathing
Mouth breathing might feel easier in the moment, but it comes with a host of drawbacks that affect your health and appearance:
-
Facial Changes: Chronic mouth breathing can lead to a longer, narrower face, a weaker jawline, and crowded teeth. This occurs because improper tongue posture reduces support for the upper jaw, altering facial structure over time.
-
Dry Mouth and Bad Breath: Mouth breathing dries out the oral cavity, reducing saliva production. Saliva is essential for flushing out bacteria and maintaining a healthy pH. Without it, bacteria thrive, causing bad breath and contributing to dental issues.
-
Health Risks: James Nestor, author of Breath: The New Science of a Lost Art, participated in an experiment where he blocked his nose and breathed solely through his mouth for 10 days. The results? Increased snoring, mild sleep apnea, elevated blood pressure, and reduced heart rate variability—all signs of heightened stress and reduced resilience.
How to Transition to Nasal Breathing
If this information is new to you, chances are you’ve been a habitual mouth breather, especially during workouts.
The good news? You can retrain your body to breathe through your nose. Here’s how:
-
Start Gradually: Incorporate nasal breathing into low-intensity activities, like walking or yoga, before progressing to more intense workouts.
-
Stay Consistent: Nasal breathing may feel challenging at first, but regular practice strengthens your nasal passages and improves your body’s oxygen delivery.
-
Address Blockages: If congestion or nasal issues make it difficult to breathe through your nose, consider consulting a medical professional for further evaluation.
-
Be Mindful at Night: Mouth taping (with gentle, skin-safe tape) is trending. Why? We’re not in control of how we breathe at night. Using mouth tape is said to encourage nasal breathing during sleep, improving overnight oxygenation and recovery. We advise reading into it as some critics say it can disrupt breathing in sleep and there hasn't been enough scientific analysis.
Will you make the switch?
Breathing through your nose isn’t just about better oxygen intake; it’s about optimising your health, performance, and even your facial structure. Start training your nose today and notice the difference in your workouts, recovery, and overall well-being. It’s time to close your mouth and unlock the power of your nose!
