Breathing is an involuntary and vital process that keeps us alive. Although many typically give minimal thought to how we're breathing, it's essential to note that the method used significantly impacts our health. The focus here is on nose-breathing, an underrated practice that's surprisingly backed by science to improve human well-being.
What is Nose Breathing?
Nose-breathing, as the term suggests, involves inhaling and exhaling through the nose. Although this is the natural and ideal way to breathe, many people unconsciously rely on mouth-breathing, especially during strenuous activities or when under stress. However, according to a host of scientific studies, nose-breathing holds the upper hand when it comes to fostering healthier bodily functions.
Why Breathe Through your Nose
Our noses are more than just a hub for smelling; they play a vital role in the breathing process. Breathing through the nose ensures the air inhaled is warmed, moistened, and filtered before it reaches the lungs.
Filtration: Your nasal passages are lined with a dense forest of cilia that trap dust, allergens, bacteria, and other particulates present in the air we breathe. This is a crucial step in maintaining lung health and preventing respiratory issues.
Humidification: Nose breathing ensures the air you inhale is humidified, preventing the drying out of your lungs and airways. This is especially beneficial in arid or cold environments where the air can be excessively dry.
Warming: Breathing through the nose warms the air to body temperature before it reaches the lungs, reducing the shock of cold air in winter. This makes breathing easier and more comfortable, increasing the amount of oxygen our body can utilise.
##What Happens to our Body when we Mouth Breathe? Mouth breathing, as opposed to nasal breathing, can lead to several negative health effects on the body. The human body is designed to take in air through the nose, which acts as a natural filter, humidifier, and temperature regulator for the air we breathe. Breathing through the mouth bypasses these natural mechanisms and can result in various health issues. Here are some of the negative consequences of mouth breathing:
Dental Health Issues: Mouth breathing can lead to changes in the oral environment, contributing to dental health issues such as dry mouth, bad breath, gum disease, and tooth decay. A study published in the Journal of Oral Rehabilitation highlights the relationship between mouth breathing and dental health, noting that mouth breathing can alter saliva composition and reduce its protective effects, leading to an increased risk of dental caries and periodontal disease.
Sleep Disorders: Mouth breathing is associated with sleep-disordered breathing conditions like snoring and obstructive sleep apnea (OSA). Breathing through the mouth during sleep can disrupt the natural airflow, leading to snoring and interruptions in breathing.
Facial Development Issues: Chronic mouth breathing can affect the facial development of children. It has been linked to alterations in facial growth, such as long face syndrome, improper jaw development, and dental malocclusions.
Poor Oxygen Exchange: Nasal breathing helps in better oxygen exchange in the lungs due to the production of nitric oxide, a gas that enhances the body's ability to transport oxygen. Mouth breathing bypasses this mechanism, potentially leading to decreased oxygen saturation levels in the blood.
Increased Risk of Respiratory Infections: The nose acts as a filter, trapping dust, allergens, and pathogens. Mouth breathing circumvents this natural defence mechanism, increasing the risk of respiratory infections.
Mental Health Benefits of Nose Breathing
Science has shown the immense effect of nose-breathing on mental health. One of the most significant is enhancing the levels of nitric oxide within the body. Nitric oxide is a vasodilator, meaning it expands blood vessels, increasing blood flow and oxygen supply to the brain. Increased oxygen supply translates to improved cognitive function, enhanced memory, focus and learning capabilities. It also makes more energy available for your brain, reducing feelings of fatigue and mental exhaustion.
Nose breathing also influences aspects of your mental health by impacting your nervous system. Controlled and intentional nose breathing can stimulate the parasympathetic (rest and digest) branch of your nervous system, promoting a sense of calm and relaxation. This means nose breathing can reduce anxiety symptoms and positively affect your mood, promoting overall mental health.
On the flip side, improper breathing, specifically through the mouth, often leads to a decrease in oxygen supply to the brain. This can result in several negative effects like greater stress levels, lower concentration ability, increased fatigue, and a general decline in mental well-being.
How do you make Nose Breathing the Norm
Establishing any habit primarily requires consistency. I developed the habit of nose breathing by dedicating 10 minutes each day to meditate while focusing on breathing through my nose, maintaining a rhythm of about 5 seconds for each inhale and exhale. After approximately a week of this practice, I noticed an improvement in my mood and it gradually became my natural way of breathing. I found myself instinctively practicing nose breathing whether at my desk, at the gym, or before sleep. So, why not give it a try? You too can experience the positive impacts of nose breathing.
Summary
Nose-breathing is a vital process designed to optimise human health and efficiency. It helps filter, humidify and warm the air we breathe, ensuring our lungs receive cleaner, warmer, and moister air than mouth-breathing. Moreover, it plays a vital role in improving mental health, affecting cognitive function, energy levels, mood, and anxiety symptoms.
By simply being more conscious of our breath and harnessing the power of nose-breathing, we can experience a wealth of physical and mental health benefits. It may take some initial effort to transition from mouth-breathing to nose-breathing, but the cumulative impact on your health and wellbeing is a reward worth striving for.
