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Why is breathing through your nose healthier?
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Did you know that the way you breathe can have a significant impact on your energy levels, stress levels and overall well-being? “By consciously switching from mouth breathing to nose breathing and slowing down your exhalation, you can take the path to a healthier and more relaxed life,” says heart coherence therapist Katrien Geeraerts, author of the book ‘Keep breathing’.
Also read: Dysfunctional breathing: what are the symptoms of incorrect breathing?
“While many people are accustomed to breathing through their mouths, nasal breathing is an essential and often underestimated aspect of healthy breathing.”
Also read: Breathing exercise against stress
6 benefits of breathing through your nose
© Getty Images
Air Purification: One of the most notable benefits of nasal breathing is its ability to purify the air before it reaches our lungs. The nose has tiny hairs and mucous membranes that can catch and hold dust particles, allergens, bacteria and viruses before they can penetrate deeper into the respiratory tract. This helps our bodies filter harmful invaders and can reduce the risk of respiratory infections.
Humidification and heating of the air: The nose helps in humidifying and warming the inhaled air before it reaches the lungs. Dry air can cause respiratory irritation and contribute to breathing problems, especially in people with asthma or allergies. Nasal breathing ensures that the air is at the correct temperature and humidity before it enters the lungs, improving breathing comfort. Increased oxygen intake: When we breathe through the nose, the airflow is regulated gradually and regularly. This results in deeper (diaphragmatic) breathing and more efficient oxygen absorption. Improved blood pressure and heart rate: Nasal breathing helps regulate blood pressure and heart rate. When we breathe through the nose, we activate the parasympathetic nervous system (the brake pedal), which puts the body in a calm and relaxed state. This can help reduce stress and maintain healthier cardiovascular function. Better sleep quality: Nasal breathing plays a crucial role in the quality of sleep. People who breathe through their mouth at night may suffer from snoring and sleep apnea, which can lead to sleep disturbances and daytime fatigue. Promoting nasal breathing can improve the quality of sleep, which in turn benefits overall health and well-being. That’s why I always recommend taping your mouth shut during the night. There are specially developed tapes for this that you can stick on your mouth during the night, forcing you to learn to breathe with your nose again. If the tape does not work at night, you can tape your mouth occasionally during the day (at your computer while concentrating, or while watching an exciting movie). Improve oral health: Mouth breathing can lead to dehydration of the mucous membrane. in the mouth, which can increase the risk of tooth decay and gum disease. When you breathe through your nose, the mouth retains its natural moisture and the teeth and gums stay healthier.
Also read: Correct breathing: heart coherence as an answer to stress, burnout and hyperventilation
How to switch to nasal breathing?
The transition from mouth to nose: The first step to more energy and less stress is to become aware of whether you are breathing through your mouth or through your nose. How do you breathe at night, during the day, or during certain activities such as shopping or walking? Becoming aware of these moments is crucial. The nose is designed for breathing, not your mouth. It offers numerous benefits for your health.
Lengthen your exhalation: The next step is to take a few minutes every day to consciously slow your exhalation compared to your inhalation. Take a slow breath through your nose and then extend your controlled exhalation through the nose.
Also read: Better breathing is better health
Mouth taping during sports
Did you know that several professional athletes tape their mouths shut while training? ‘Mouth taping’ is said to ensure: Improved sports performance: Practicing with the mouth taped shut forces athletes to breathe through their nose, which could improve sports performance. Nose breathing is thought to be more beneficial during exercise because it improves carbon dioxide tolerance and reduces dehydration, which can contribute to better performance. Increased red blood cells: Exercising with the mouth taped shut could simulate a state of reduced oxygen, increasing red blood cell counts . This makes the body a more efficient powerhouse when exposed to normal oxygen levels later during competitions or regular training.
Also read: Heart coherence therapist Katrien Geeraerts: ‘Put your walk in your schedule’
Katrien Geeraerts regularly organizes lectures on mental resilience. You can see which speakers will come by when and what they are talking about this overview.
Sources:
https://www.blijvenademen.be
https://www.washingtonpost.com
Last updated: September 2023
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2023-09-27 22:04:27
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