What Are the Benefits of Nose Breathing?

Ever read the book Oxygen Advantage, by Patrick McKeown? If not, and you want to up your fitness game, here's the link. If you're a Cliff's Notes kind of guy/gal, here's the gist.

Are you a mouth breather or a nose breather?

Most of us are mouth breathers. I remember when I was younger playing sports and one of my coaches tried to get me to switch. It's not something you do overnight, by the way. And this was something he recommended in the middle of practice. I couldn't breath at all and thought it was stupid.

It's not stupid at all.

If you've ever seen one of my videos on YouTube, quite often I'm wearing a nose strip. One of my nasal passages nearly collapses when I breathe through my nose, and the nose strips help A LOT. I wear one most of the time now.

Nose breathing offers several advantages over mouth breathing, particularly for exercise, fitness, sports, and everyday living. Here's an overview of the benefits:

1. Enhanced Oxygen Uptake and Utilization

Nitric Oxide Production: Breathing through the nose helps produce nitric oxide, a molecule that enhances the lungs' ability to absorb oxygen. This leads to better oxygenation of the blood and more efficient oxygen delivery to muscles during exercise.

Better Oxygen Efficiency: Nose breathing encourages diaphragmatic breathing, which increases lung volume and promotes deeper, slower breaths. This improves oxygen exchange and enhances endurance during physical activities.

2. Improved Athletic Performance

Increased Stamina: By optimizing oxygen delivery to the muscles, nose breathing helps athletes maintain energy levels longer, reducing fatigue and improving overall performance.

Enhanced Recovery: Proper oxygenation through nose breathing aids in quicker recovery during and after exercise, as muscles receive the oxygen they need to repair and regenerate.

3. Better Control of Breathing

Regulated Breathing Patterns: Nose breathing naturally slows down the breath, promoting a more consistent and controlled breathing pattern. This is crucial in sports and fitness activities where maintaining steady breathing can prevent early exhaustion.

Lower Heart Rate: Controlled breathing through the nose can help reduce the heart rate, leading to better cardiovascular efficiency and reduced stress on the heart during physical exertion.

4. Reduced Risk of Injury and Overtraining

Prevents Hyperventilation: Mouth breathing, especially during intense exercise, can lead to hyperventilation, causing a rapid loss of carbon dioxide and leading to dizziness, fatigue, and muscle cramping. Nose breathing helps maintain a balanced level of carbon dioxide, preventing these issues.

Less Stress on Airways: Breathing through the nose filters, warms, and humidifies the air before it reaches the lungs, reducing the risk of irritation or inflammation of the airways that can occur with mouth breathing.

5. Enhanced Mental Focus and Calmness

Stress Reduction: Nose breathing is often associated with relaxation and mindfulness practices. It activates the parasympathetic nervous system, promoting a state of calmness and reducing stress levels, which can be beneficial during both everyday activities and high-pressure sports situations.

Improved Concentration: The steady, controlled nature of nose breathing can enhance mental clarity and focus, important for maintaining concentration during complex tasks or sports that require quick decision-making.

6. Better Overall Health

Improved Sleep Quality: Nose breathing encourages proper airway function during sleep, reducing the likelihood of sleep apnea, snoring, and other sleep-related issues that can arise from mouth breathing.

Oral Health Benefits: Mouth breathing can dry out the mouth, leading to an increased risk of dental problems such as cavities and gum disease. Nose breathing helps maintain moisture in the mouth, supporting better oral health. ALSO HELPS WITH BAD BREATH!!

Reduced Risk of Respiratory Infections: The nose filters out dust, allergens, and pathogens more effectively than the mouth, reducing the risk of respiratory infections and promoting better overall respiratory health.

Thinking of Making the Switch?

It takes a while to get the hang of it. I do it in my sleep now, too. 

The author of the Oxygen Advantage recommends taping your mouth shut at night at first. 

If you snore, DEFINITELY buy some nose strips or you'll wake up with sore ribs from your partner jabbing you. 

I don't think I had to go as far as taping my mouth shut. It was something I was conscious of before I drifted off, and after a while, it became second nature

The book's a good read, though, so here's the link if you're interested.