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. It should be quiet and comfortable, we shouldn’t notice it and it shouldn’t disturb those around us.
So why is nose breathing so important?
The nose is a filter
Pollen, dust, pollution, bacteria, when you breathe through your nose, the air undergoes a "treatment" process. 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 biological filter, trapping the particles in the air we really don’t want to reach our bronchial tubes. When you breathe through the mouth you bypass this filtration system making your airways more susceptible to the effects of these irritants.
The nose is a heater and humidifier
Beyond filtration, the nose acts as both a humidifier and heater to prepare the air before it reaches the delicate structures of the lungs. Cold, dry air breathed in through the mouth can irritate the lungs and cause 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
One of the most remarkable benefits of nasal breathing is the production of Nitric Oxide (NO). This molecule is produced in the paranasal sinuses and is carried into the lungs specifically during nasal inhalation. Nitric oxide is a vasodilator, meaning it helps relax and widen the blood vessels improving blood flow throughout the body.
The presence of nitric oxide improves the absorption of oxygen at the lungs. Nitric oxide also acts as an antifungal and antiviral agent adding a layer to the body’s immune defences.
Impact on the Nervous System
Nasal breathing is intrinsically linked to the parasympathetic nervous system, often referred to as the "rest and digest" mode. Because nasal breathing naturally encourages diaphragmatic breathing (breathing deep into the belly rather than shallowly into the chest), it 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.
Long-term Health Benefits
The benefits extend even to your physical structure and dental health. Mouth breathing dries out the oral cavity and increases the risk of gum disease and cavities. In children, persistent mouth breathing can even alter facial development, leading to narrower jawlines and crowded teeth.
For adults, mouth breathing is strongly linked to snoring and obstructive sleep apnoea as 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 one of the simplest yet most profound 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 other respiratory conditions such as Asthma, COPD and bronchiectasis.