Who 'Nose' it best? The benefits of nasal breathing
Breathing is our greatest super power π¦Έπ½ and obviously it is essential for our survival. We often take it for granted, but the way we breathe can have a significant impact on our physical and mental health. Breathing through the nose, in particular, has many benefits that can improve our overall well-being. Here are a few of the main reasons we should re-train ourselves to nose breathe:
1. Filters And Warms The Air π¬οΈ
Breathing through the nose helps filter and warm the air before it enters the lungs. The nose is lined with tiny hairs called cilia that trap dust, dirt, and other particles in the air. Additionally, the nasal passages are filled with mucus that helps moisturize the air and prevent it from drying out the lungs. This filtering and warming process can reduce the risk of respiratory infections and improve lung function.
2. Boosts Immunity π«
The nasal passages are also home to immune cells that help fight off bacteria, viruses, and other harmful substances. When we breathe through the nose, we expose these immune cells to the air we breathe, which can help stimulate our immune system and increase our resistance to infections.
3. Improves Sleep Quality π€
Breathing through the nose can also improve sleep quality. When we breathe through the mouth, we are more prone to snoring and sleep apnea, which can disrupt our sleep and leave us feeling tired and groggy in the morning. Breathing through the nose, on the other hand, can help keep the airway open and reduce the risk of snoring and sleep apnea.
4. Reduces Stress And Anxiety β¬οΈ
Breathing through the nose can also have a calming effect on the mind and body. Slow, deep nasal breathing can activate the parasympathetic nervous system, which is responsible for the "rest and digest" response. This can help reduce stress and anxiety and promote feelings of relaxation and calmness.
5. Enhances Physical Performance πββοΈ
Breathing through the nose can also enhance physical performance. Nasal breathing helps increase the levels of carbon dioxide in the blood, which can improve oxygen delivery to the muscles and increase endurance. Additionally, nasal breathing can help regulate breathing rate and prevent over-breathing, which can lead to fatigue and decreased performance.
One of my favorite modern reads is "Breath: The New Science of a Lost Art," a bestselling book written by James Nestor. In this book, Nestor explores the science and history of breathing, and the many ways in which we can improve our respiratory health through better breathing habits.
One of the key takeaways from the book is the importance of nasal breathing. Nestor argues that breathing through the nose is the body's natural way of breathing, and that mouth breathing can lead to a variety of health problems, including dry mouth, bad breath, and dental issues.
Just look at a newborn baby and you will see that they naturally breath through their nose. In fact, Dr. Nina Shapiro says that babies are 'obligate nasal breathers' which means it is their natural preference and reflex to breathe through their noses. The only time that they breath through their mouth is when they are crying (unless they are congested). There is a lot we can learn from these wise little beings when they first enter this world!
Another important theme in the book is the connection between breathing and overall health. Nestor argues that proper breathing can have a profound impact on our physical and mental well-being, from reducing stress and anxiety to improving athletic performance and cognitive function.
As you can see, breathing through the nose has many benefits. The biggest affect I have noticed in my personal life is nose breathing in my endurance events. I feel more energized and have beaten many personal records since implementing this breath practice. So, the next time you go to the gym or engage in physical activity try out breathing only through the nose - at first you may notice a decrease in your performance, but eventually this breathing pattern will become more natural and you will be surprised by the results!