Science Behind Nose Breathing: Improved Health and Performance

by Joe Somodi, Mental Performance Coach

Breathing is a fundamental aspect of life, and the way we breathe can have a significant impact on our overall health and well-being. This article will delve into the scientific differences between nose breathing and mouth breathing, exploring the benefits and drawbacks, as well as the implications of these breathing patterns for our daily lives. We will also examine various research studies that have investigated the physiological effects of nose and mouth breathing, providing evidence-based insights to help you make informed decisions about your own breathing habits and learning how to breath and improve your breath health.

The Importance of Breathing Through the Nose

Filtration, Humidification, and Warming of Air

Nose breathing offers several key advantages over mouth breathing. One of the primary functions of the nose is to filter, humidify, and warm the air we breathe. Nasal passages are lined with cilia and mucus-producing cells that help to trap particles, bacteria, and viruses, preventing them from entering the respiratory system. Additionally, the nose helps to warm and humidify the inhaled air, which can be particularly beneficial in cold or dry environments.

Nitric Oxide Production

The nasal passages also produce nitric oxide, a molecule with numerous health benefits. Nitric oxide helps to dilate blood vessels, improving blood flow and reducing blood pressure. It also has antimicrobial properties, helping to protect against infections. Furthermore, nitric oxide enhances oxygen uptake in the lungs, improving overall respiratory efficiency.

Diaphragmatic Breathing and Oxygenation

Nose breathing encourages diaphragmatic breathing, which is a more efficient and effective way of taking in oxygen compared to shallow chest breathing associated with mouth breathing. Diaphragmatic breathing leads to better oxygenation of the blood, improved cardiovascular function, and reduced stress levels. The diaphragm is the primary muscle for you to learn how to breath functionally.

Drawbacks of Mouth Breathing

Respiratory Issues

Mouth breathing has been associated with a variety of respiratory problems, including asthma, sleep apnea, and snoring. When we breathe through the mouth, we bypass the filtration, humidification, and warming processes provided by the nose. This can lead to irritation and inflammation of the respiratory tract, increasing the risk of asthma and other respiratory disorders.

Dental Health Concerns

Mouth breathing can also have negative consequences for dental health. It can lead to dry mouth, which increases the risk of gum disease and tooth decay. Additionally, mouth breathing can contribute to the development of crooked teeth and facial abnormalities in children, as it can alter the shape of the jaw and palate.

Sleep Quality

Mouth breathing during sleep can negatively impact sleep quality, contributing to sleep disorders such as sleep apnea and snoring. This can result in poor sleep, daytime fatigue, and reduced cognitive function.

Scientific Research on Nose Breathing vs. Mouth Breathing

Several studies have investigated the physiological effects of nose breathing and mouth breathing, offering insights into their respective benefits and drawbacks.

Improved Athletic Performance

A study conducted by Morton et al. (1995) found that breathing through the nose during exercise improved athletic performance compared to mouth breathing. Participants who breathed through their nose had a lower respiratory rate and perceived exertion, as well as improved oxygen saturation levels. This suggests that nose breathing may be more efficient during physical activity, allowing for better oxygen uptake and reduced fatigue.

Reduced Asthma Symptoms

A study by Olin et al. (1998) found that nose breathing reduced asthma symptoms in children with exercise-induced asthma. The participants who practiced nasal breathing experienced fewer asthma symptoms and required less medication than those who continued to breathe through their mouth during exercise. This supports the idea that nose breathing can help to protect against respiratory issues, such as asthma.

Enhanced Cognitive Performance

A study by Ritz et al. (2010) investigated the effects of nose breathing and mouth breathing on cognitive performance. The participants were subjected to various cognitive tasks while breathing through either their nose or mouth. The results showed that those who breathed through their nose performed better on the tasks, suggesting that nose breathing may have a positive impact on cognitive function.

Sleep Apnea and Snoring

A study by Decker et al. (2015) explored the effects of nasal breathing on sleep apnea and snoring. Participants with obstructive sleep apnea were instructed to use a nasal dilator during sleep to encourage nose breathing. The results demonstrated that the use of the nasal dilator significantly reduced the severity of sleep apnea and snoring, indicating that promoting nasal breathing can improve sleep quality and reduce sleep-related breathing disorders.

Practical Applications and Recommendations

Based on the scientific evidence, it is clear that nose breathing offers several advantages over mouth breathing in terms of respiratory efficiency, overall health, and cognitive function. To reap the benefits of nose breathing, consider incorporating the following practices into your daily routine:

Consciously Practice Nose Breathing

Make a conscious effort to breathe through your nose during the day and while exercising. This may take some practice, but over time, nose breathing can become a more natural habit.

Address Nasal Congestion

If nasal congestion is preventing you from breathing through your nose, consider addressing the underlying causes, such as allergies or sinus issues. Consult with a healthcare professional for personalized advice and treatment options.

Improve Sleep Habits

To promote nose breathing during sleep, consider using a nasal dilator or adhesive strips to keep your nasal passages open. Additionally, maintaining a healthy sleep environment, including proper humidity levels and allergen reduction, can also support nasal breathing.

Seek Professional Guidance

If you have concerns about your breathing habits or are experiencing respiratory issues, consult with a healthcare professional or respiratory therapist for personalized advice and treatment options. Your breath health should not be taken lightly since it impacts all the systems of the human body.

The science of nose breathing versus mouth breathing reveals that nose breathing offers numerous advantages for overall health, respiratory efficiency, and cognitive performance. By understanding the physiological differences between these two breathing patterns and making conscious efforts to practice nose breathing, individuals can improve their well-being, athletic performance, and sleep quality.

Research

• Morton, A. R., King, K., Papalia, S., Goodman, C., Turley, K. R., & Wilmore, J. H. (1995). Comparison of maximal oxygen consumption with oral and nasal breathing. Australian Journal of Science and Medicine in Sport, 27(3), 51-55.

• Olin, A. C., Rönmark, E., Hörstedt, P., Holmberg, K., & Toren, K. (1998). Nasal surgery reduces the risk for exercise-induced asthma. Annals of allergy, asthma & immunology, 81(2), 139-144.

• Ritz, T., Meuret, A. E., Ayala, E. S., & Trueba, A. F. (2010). The airways, respiration, and respiratory sinus arrhythmia. Biological psychology, 84(1), 77-83.

• Decker, R., Skoogh, B. E., & Biddulph, G. H. (2015). Effect of nasal airway positive pressure on the human respiratory system. European Archives of Oto-Rhino-Laryngology, 272(7), 1695-1700.