Nasal Breathing vs. Mouth Breathing: Which Is Better and Why

Breathing is an essential function of life, yet many of us don't give it the attention it deserves. I like to think of breathing as the back door to the nervous system. It plays a major role in how the body and brain signal to one another. Plus, how we breathe can significantly impact our overall health and well-being. The debate between nasal breathing and mouth breathing is particularly relevant, as most people use a combination of both. In this blog post, I’ll explore the benefits of nasal breathing, the downsides of mouth breathing, when to use which, and why proper breathing techniques matter.

Benefits of Nasal Breathing

1. The Nose Is a Natural Filter: Nasal breathing acts as a natural filter for the air we inhale. The nose hairs and mucous membranes trap dust, allergens, and pathogens, preventing them from entering the lungs. This filtration process reduces the risk of respiratory infections and allergies.

2. Humidification and Temperature Regulation: The nasal passages humidify and warm the air before it reaches the lungs. This is crucial for maintaining lung health and preventing irritation that can occur from inhaling cold, dry air through the mouth. Especially if you have asthma, breathing through the nose can help to not exacerbate symptoms with cold, dry air breathed in through the mouth.

3. Nitric Oxide Production: Nasal breathing stimulates the production of nitric oxide, a molecule that plays a vital role in cardiovascular health. Nitric oxide helps dilate blood vessels, improving blood flow and reducing blood pressure. It also has antimicrobial properties, enhancing the immune system's ability to fight infections. Fun fact: You produce 15x more nitric oxide when you exhale by humming (Wetizburg & Lundberg, 2002). So if there’s a particular tune in your head, hum as much as you like, it’s great for breathing!

4. Improved Oxygen Uptake: Breathing through the nose promotes diaphragmatic breathing, which is more efficient than chest breathing. This leads to better oxygen uptake and improved overall oxygenation of the body, enhancing physical performance and endurance. This is also because nasal breathing will not offload as much carbon dioxide through exhaling, which is the molecule needed in the blood to faciliate the delivery of oxygen to the tissues.

5. Reduced Risk of Sleep Disorders: Nasal breathing is associated with a lower risk of sleep disorders like snoring and sleep apnea. Mouth breathing during sleep can lead to airway obstruction, poor sleep quality, and various health issues related to inadequate rest. If you wake up with a dry mouth, you might consider trying mouth tape. I like to use the brand, Myotape.

Downsides of Mouth Breathing

1. Dry Mouth and Throat: Mouth breathing bypasses the natural humidification process of the nasal passages, leading to dry mouth and throat. This dryness can cause discomfort and increase the risk of oral health issues such as gum disease and cavities. Dentists would be keen to include mouth breathing screenings for patients, as it plays such a clear role in oral health.

2. Increased Risk of Respiratory Infections: Without the filtration provided by the nasal passages, mouth breathers are more susceptible to respiratory infections. The unfiltered air can introduce harmful particles and pathogens directly into the lungs.

3. Poor Oral Health: Chronic mouth breathing can lead to various dental problems, including bad breath, gum disease, and misaligned teeth. The constant airflow through the mouth can alter oral microbiota and create an environment conducive to bacterial growth.

4. Reduced Oxygen Efficiency: Mouth breathing often results in shallow chest breathing, which is less efficient than diaphragmatic breathing. This can lead to reduced oxygen uptake and poor oxygenation of the body, impacting physical and mental performance.

5. Decreased Carbon Dioxide Tolerance: Breathing through the mouth expels more carbon dioxide compared to nasal breathing. Overtime, the body-mind becomes conditioned to be sensitive to this gas, which is our primary stimulus to breathe. Therefore, being sensitive to CO2 can cause people to breathe faster, harder, and shallower, eliciting feels of stress and anxiety as the body’s fight or flight response is chronically activated.

Why Proper Breathing Techniques Matter

Understanding the difference between nasal and mouth breathing and adopting proper breathing techniques can significantly impact your health and well-being. Here are some tips to improve your breathing habits:

1. Practice Diaphragmatic Breathing: Focus on breathing deeply through your nose, allowing your diaphragm to expand fully. Remember, we are meant to breathe 360º around the torso, so imagine a “diaphramatic breath” as one that expands the ribcage in all directions. This technique enhances oxygen uptake and promotes relaxation.

2. Practice Light Breathing: When you can remember, try to make your breathing more subtle and quiet. Not so much so that you feel too hungry for air, but enough to feel like you aren’t disturbing the hairs inside the nostrils. This will help retain more carbon dioxide and signal the body’s rest and digest response to calm you down.

2. Be Mindful of Your Breathing Patterns: Pay attention to how you breathe throughout the day. Make a conscious effort to breathe through your nose, especially during physical activities and sleep.

3. Address Nasal Congestion: If nasal congestion is preventing you from breathing through your nose, seek medical advice. Treatments such as nasal irrigation, decongestants, or allergy management can help. For at-home remedies, try nasya oil, nasal dilators, or a neti pot.

4. Incorporate Breathwork into Your Routine: Practicing breathwork exercises can improve your respiratory function and overall health. Techniques such as alternate nostril breathing, box breathing, and the Oxygen Advantage method can be beneficial.

Conclusion

Nasal breathing offers numerous benefits over mouth breathing, including improved filtration, humidification, nitric oxide production, and oxygen uptake. By understanding the importance of proper breathing techniques and making a conscious effort to breathe through your nose, you can enhance your overall health, performance, and well-being. Remember, the way you breathe matters—choose nasal breathing for better health. It’s like I say to my clients, “You wouldn’t eat an ice cream cone with your nose… So why would you breathe with you mouth? It’s just not designed for it.”