In Through The Nose, Out Through The Mouth
Breathing is an involuntary action which most of us take for granted.
But, did you know that the way you breathe correlates with health and well-being? While both mouth and nose breathing are technically ways to get oxygen into your body, nose breathing offers a multitude of benefits that mouth breathing simply cannot match. Therefore, I’ll show the downsides of mouth breathing, the advantages of nose breathing, and some simple exercises to help you transition!
Why Mouth Breathing Is Harmful
While mouth breathing may seem like a more efficient way to get air in during physical exertion or times of congestion, it can lead to a cascade of negative consequences:
Firstly, mouth breathing bypasses the natural humidifying and filtering functions of the nose. In turn, you may experience a dry mouth, throat irritation, and even bad breath.
Contributing to snoring and sleep apnea, this breathing can disrupt sleep quality and leave you feeling tired and sluggish during the day.
Most importantly, chronic mouth breathing in children can impact facial development, potentially leading to a narrow palate and elongated face shape. So, if you have a child, make sure that they are breathing properly.
Likewise, the nose acts as a filter, trapping dust, pollen, and airborne pathogens. Mouth breathing allows these irritants to enter your respiratory system directly, potentially increasing your susceptibility to infections.
While it might feel like you’re getting more air through your mouth, nose breathing is actually more efficient for oxygen absorption. Thus, the intricate structures within the nose help to deliver oxygenated blood throughout the body.
Nose Breathing Improves Your Quality Of Life
On the other hand, nose breathing promotes deeper, more restful sleep by reducing snoring and sleep apnea.
Nasal breathing can improve oxygen uptake and delivery to muscles, potentially leading to increased endurance and performance during exercise.
Not only that, the nose’s filtering function plays a massive role in preventing airborne illnesses.
Above all, nose breathing has been shown to activate the parasympathetic nervous system, which promotes relaxation and stress reduction.
Studies suggest that nose breathing may improve cognitive function, memory, and focus.
In children, proper nasal breathing can contribute to healthy facial development.
Simple Exercises For Beginners…
Transitioning to nasal breathing may require some practice, especially if you’ve been a habitual mouth breather. However, I have a few exercises to help you get started.
i) Alternate Nostril Breathing (Nadi Shodhana)
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- Sit comfortably with your spine straight.
- Close your right nostril with your thumb and gently inhale through your left nostril.
- Hold your breath for a few seconds (start with a comfortable duration and gradually increase).
- Close your left nostril with your ring finger and exhale slowly through your right nostril.
- Inhale through your right nostril and repeat the cycle on the other side.
- Practice for a few minutes daily.
ii) Pursed-Lip Breathing
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- Sit or stand comfortably.
- Inhale slowly through your nose for a count of 2.
- Purse your lips as if you’re about to whistle.
- Exhale slowly through your pursed lips for a count of 4.
- Repeat this cycle for several minutes.
iii. Lion’s Breath (Simhasana):
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- Sit comfortably with your spine straight.
- Inhale deeply through your nose.
- Open your mouth wide, stick out your tongue, and make a forceful exhalation sound like a lion’s roar.
- Relax your face and inhale through your nose.
- Repeat this cycle a few times.
Key Takeaway
Consistency is key! Practice these exercises regularly to strengthen your nasal breathing muscles and reap the numerous health benefits.
Taking a conscious effort to switch from mouth breathing to nose breathing can significantly improve your overall well-being.
By prioritizing nasal breathing, you can experience better sleep, enhanced immunity, improved cognitive function, and a myriad of other health advantages.
So, breathe deep, breathe easy, and breathe through your nose!
Questions, Comments, Concerns?
Do you have any questions or thoughts?
Perhaps you need more advice?
Well, I am more than happy to chat below!
