Nasal Breathing for Health

Nasal Breathing is Essential to Good Health

Breathing through the nose is essential to much more than just a sense of smell. The nose is a miraculous filter lined with tiny hairs called cilia. The cilia have many functions: they filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. It is estimated that cilia protect our bodies against about 20 billion particles of foreign matter every day!

The mouth is not designed to function in breathing that way. Plus, breathing through your mouth regularly dries out and irritates every membrane in the mouth, throat and lungs. Causing damage to teeth, tongue and gums which are essential for healthy food consumption.

Many of us feel stressed out, overworked, and overstimulated during our daily lives, which leaves us in a chronic state of fight or flight response. Breathing in and out through the nose helps us take fuller, deeper breaths, which stimulates the lower lung to distribute greater amounts of oxygen throughout the body. Also, the lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs, which are stimulated by chest and mouth breathing, prompt us to hyperventilate and trigger sympathetic nerve receptors, which result in the fight or flight reaction. Thus, continuing and compounding the stress reaction.

Here are a few more of the benefits of nasal breathing:

• The lungs extract oxygen from the air during exhalation, in addition to inhalation. Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.
• When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased, which can result in dizziness or even fainting.
• Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.
• Breathing through the nose forces us to slow down until proper breath is trained; therefore, proper nose breathing reduces hypertension and stress.  It also helps prevent us from overexerting ourselves during a workout.
• Our nostrils and sinuses filter and warm/cool air as it enters our bodies.
• Our sinuses produce nitric oxide, which, when carried into the body through the breath, combats harmful bacteria and viruses in our bodies, regulates blood pressure and boosts the immune system.
• Mouth breathing accelerates water loss, contributing to dehydration.
• Mouth breathing leads to dry mouth which is the leading cause of tooth decay, gingivitis and bone loss in the jaw. Fluoride does not correct these issues.
• The nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
• Research is showing strong links between mouth breathing and asthma. The more you breathe with your mouth open the more inflammation builds in the lungs, causing constriction of the bronchioles. The body is getting too much oxygen and is trying to slow down oxygen intake. It makes the individual feel short of breath until oxygen/carbon dioxide levels are restored in the blood.
• The increased oxygen we get through nasal breath increases energy and vitality.

Training Yourself to Breathe Through Your Nose

Now that we have learned how bad mouth breathing is for our health in our post on Mouth Breathing, we know that nasal or nostril breathing is essential to develop.

Here are some simple ways to establish nasal breathing:

1. Begin by clearing your nose by blowing it, getting some steam or with a nasal wash. If you’re a mouth breather clearing out the cobwebs is essential to get the sinuses open and working again.
2. Then take a few minutes to practice keeping your mouth closed and slowly breathe in and out through your nose. Notice the way the sinuses feel with proper use.
3. Next, simply remind yourself to close your mouth throughout the day. Set a reminder on your phone or put post-its by mirrors. Anything you will see or hear that will make you think about breathing though your nose.
4. The more you stick with it, the more it becomes habit, just like any other practice.

There are products and ideas out there online that can help you with your specific situation. Many people find it beneficial to tape their lips shut to assist in the learning process. Either way you will find that you feel calmer and more relaxed even without changing your world completely. Nasal breathing is essential to whole body health and it is too bad many of us have forgotten this.