Effective nasal breathing

Breathing is natural, essential, and keeps us alive. So it’s hard to think you could be doing it wrong. Have you ever been told your breathing is noisy? Do you snore? Maybe your partner has misophonia or is a light sleeper? Or maybe you aren’t breathing correctly?

When we breathe, the air should flow gently in and out through the nose. Breathing shouldn’t be something we need to think about. It’s an automatic function that varies based on what we're doing, and how we’re feeling.  It should be quiet and comfortable, we shouldn’t notice it and it shouldn’t disturb those around us. 

Take a breath…….did you breathe through your nose or did you open your mouth? Pay attention to your mouth. Does it rest in a closed position? Is your tongue resting at the roof of your mouth with the tip lightly touching the back of your top teeth? Does your mouth feel dry or your nose feels blocked? I’m sure most people have never considered these questions before but if something doesn’t feel right with your breathing or you’re experiencing breathlessness there’s a lot to consider and respiratory physiotherapy may be able to help.

So why is nose breathing so important?

The nose is a filter.

When you breathe through your nose, the air undergoes a "treatment" process. It filters out environmental factors such as pollen, pollution, dust and bacteria that can irritate the nose and make us unwell. The interior of the nasal cavity is lined with tiny hairs called cilia and a layer of mucus. Together, these act as a highly efficient filter, trapping the irritants and preventing them from reaching the lower airways. When you breathe through the mouth you bypass this filtration system making your airways more susceptible to the effects of these particles.

The nose is a heater and humidifier

As the air moves through the nose and passes across the nasal mucosa and capillaries, it picks up moisture and warmth better preparing it for the delicate lower airways. 

Cold, dry air breathed in through the mouth can irritate and dry out the delicate tissues in the lungs impacting on gas exchange and causing the airways to constrict. When the air has been warmed to body temperature and saturated with moisture, gas exchange in the lungs is significantly more efficient and breathing is easier.

Nitric Oxide

A little known benefit of nasal breathing is the production of Nitric Oxide (NO). Nitric oxide is a vasodilator, meaning it helps relax and widen the blood vessels improving blood flow throughout the body. It is produced in the paranasal sinuses (at the back of the nose) and is carried into the lungs specifically during nasal inhalation. The presence of nitric oxide improves the absorption of oxygen at the lungs. As Nitric Oxide moves around the body it plays a role in the health of the nervous system, movement of the digestive system, and blood flow to the kidneys. Nitric oxide also acts as an antifungal and antiviral agent adding a layer to the body’s immune defenses. Importantly it can also help with sexual function helping blood flow to the right areas. 

If the delivery of Nitric Oxide around the body is poor due to excessive mouth breathing symptoms may include fatigue, high blood pressure, memory loss, poor wound healing, and cold hands/feet.

Impact on the Nervous System

Nasal breathing is specifically linked to the parasympathetic nervous system, often referred to as the "rest and digest" mode. There is a natural connection between nasal breathing and diaphragmatic breathing (breathing deep into the belly rather than shallowly into the chest). Diaphragm breathing sends signals to the brain that the body is safe and calm.

In contrast, chronic mouth breathing is often shallow and rapid, which can trigger the sympathetic nervous system—the "fight or flight" response. This can lead to increased cortisol levels, higher blood pressure, and elevated anxiety over time.

Use it or lose it.

Ok, so if you don’t breathe through your nose it won’t exactly fall off but there is a common theme with those who breathe through their mouths. The nose feels congested and ‘stuffy’, nasal breathing doesn’t feel enough so you have to breathe through the mouth. The more you breathe through the mouth the more persistently the nose remains ‘stuffy’ and a new breathing pattern is formed. Essentially the nose is dependent on the air flow through it to keep the mucus moving and remove irritants. It’s not always mucus blocking the nose as with a cold. The nose contains a type of ‘erectile tissue’ where the more it becomes engorged the more ‘stuffy’ the nose feels. Allergies, alcohol and some medications can cause a stuffy nose and drive a mouth breathing habit.

Long-term Health Benefits

So nose breathing has a strong influence on overall good health. The benefits of nose breathing extend even to your dental health. Mouth breathing dries out the oral cavity and increases the risk of gum disease and cavities. In children, persistent mouth breathing can alter facial development, leading to narrower jawlines and crowded teeth so keep an eye on the young ones in your life and how they’re breathing too.

For adults, mouth breathing is strongly linked to snoring and obstructive sleep apnoea. The soft tissue at the back of the airway relaxes during sleep, obstructing the airflow and significantly reducing sleep quality. Learning to breathe nasally—especially during sleep—can significantly reduce snoring and improve sleep quality by preventing the airway from collapsing as easily.

Transitioning to nasal breathing is not always easy but it’s one of the simplest ways to improve your overall well-being.

It takes work so get in touch to see how Breathe and Move techniques can help you breathe easier.

Written by Jennie Harmsworth. Having qualified with a degree in Physiotherapy, Jennie spent more than 10-years working in intensive care and post-surgical rehabilitation at both University College London Hospital (UCLH) and Guys and St Thomas’ Hospital.

As a vastly experienced respiratory physiotherapist, Jennie has specialist expertise in dysfunctional breathing, breathlessness management, airway clearance and chronic cough as well as a range of respiratory conditions such as Asthma, COPD and bronchiectasis.