Breathing Through the Nose Instead of Mouth: Benefits and Reasons
Proper breathing technique is vital for obtaining adequate oxygen and removing carbon dioxide from the body. Most experts agree that inhaling through the nostrils is preferred over the mouth because the nose offers several advantages in air filtration, airflow regulation, and nitric oxide production.
The Nose Humidifies and Warms Inhaled Air
Unlike the mouth, the nose is equipped with turbinates, small shelfed bones covered by blood vessels and mucosal tissue inside the nasal passages. As inhaled air passes over the turbinates, it gets warmed to body temperature and humidified before reaching the lungs.
Breathing cold, dry air through the mouth can irritate the throat and lungs. This may trigger coughing, exacerbate respiratory conditions like asthma, and increase infection risk.
The Nose Filters and Cleans Inhaled Air
The nasal passages contain mucus and small hairs called cilia that catch dust, pathogens, and other particulate matter from the air we breathe. This helps prevent foreign particles from entering and irritating the lungs.
Mouth breathing bypasses the nose's natural filtering and cleaning mechanisms, allowing unfiltered particulate matter, bacteria, and viruses direct access to the lungs. Over time, this can lead to respiratory infections and inflammation.
The Nose Regulates Airflow to the Lungs
The nasal turbinates not only filter and humidify air, they also slow down and regulate the flow of air into the lungs. This gives the lungs time to fully expand and prevents overinflation.
Mouth breathing typically involves taking large, rapid breaths that overload the lungs with too much air too fast. This can make breathing feel less satisfying and may cause shortness of breath.
The Nose Produces Nitric Oxide
The nasal passages contain nitric oxide, a molecule naturally produced in the sinuses that supports healthy lung function and blood flow regulation.
When you breathe through your nose, nitric oxide is carried into the lungs, where it relaxes airway muscles for easier breathing and boosts oxygen delivery to tissues. Mouth breathing cuts off this beneficial nitric oxide supply.
When Is Mouth Breathing Necessary?
Though nasal breathing is ideal, breathing through the mouth is necessary in some situations. During intense exercise, the nose cannot take in sufficient oxygen to meet the body's elevated demands. Supplemental mouth breathing helps supply extra oxygen when you need it.
People with nasal obstructions like sinus infections or nasal polyps may also need to mouth breathe until their condition clears. In infants, mild mouth breathing can be normal while the nasal airways continue developing.
Issues Associated With Chronic Mouth Breathing
While temporary mouth breathing is appropriate in some circumstances, breathing through the mouth most or all of the time can lead to health problems. Chronic mouth breathing is associated with:
- Chronic sinus congestion
- Dental issues like crooked teeth or gum disease
- Bad breath (halitosis)
- Sleep disordered breathing like snoring or sleep apnea
- Behavior and learning difficulties in children
Improving Nasal Breathing Ability
If nasal congestion or obstruction makes breathing through your nose difficult, speak to your doctor or an ENT specialist. They can identify any structural problems or health conditions interfering with nasal breathing.
Treatments that may help open nasal airways and make nasal breathing easier include:
- Nasal strips - adhesive bands that lift nasal passages open
- Nasal dilation devices - small spring-loaded devices that prop nasal passages open
- Nasal irrigation with saline solution
- Medications like decongestants or nasal sprays
- Surgery to correct structural abnormalities
Tips for Improving Nasal Breathing Habits
Practicing proper nasal breathing techniques can help establish it as your default breathing method even if you don't have nasal obstructions.
Breathe Through Your Nose Day and Night
Keep your mouth closed whenever possible and consciously inhale and exhale through your nose instead. Doing this while sleeping, exercising, working, commuting, and throughout your regular daily activities will help turn nose breathing into a habit.
Try Nasal Breathing Exercises
Special breathing exercises like kapalabhati, nadi shodhana alternate nostril breathing, and breath counting train proper nasal breathing function. These can help increase lung capacity and self-awareness of breathing patterns over time.
Yoga blocks, breathing trainers, and meditation aids can also help retrain natural nose breathing ability. Consult a specialist to learn proper technique when first starting breathwork practices.
With a little practice, breathing through your nose can become automatic. Enjoying extra filtration, airflow regulation, and nitric oxide benefits will help support healthier respiratory and immune function.
FAQs
Why is nose breathing better than mouth breathing?
Breathing through your nose humidifies, warms, filters, and slows down inhaled air to regulate airflow to the lungs. Nose breathing also supplies nitric oxide to support respiratory health. Mouth breathing bypasses these protective nasal mechanisms.
When should I breathe through my mouth?
It’s appropriate to supplement with mouth breathing during intense exercise when extra oxygen is needed. You may also need to mouth breathe if nasal congestion due to illness obstructs airflow through your nose.
What health issues are caused by chronic mouth breathing?
Always breathing through your mouth long-term can lead to sinus problems, dental issues, bad breath, sleep disordered breathing, behavior and learning difficulties in children, and more respiratory problems.
How can I relearn proper nasal breathing?
Practice nose breathing exercises, use breathing trainers and yoga blocks if needed, keep your mouth closed day and night, and work on making nose breathing an automatic habit through repetition and consistency.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment