Mouth versus Nose (Nasal) Breathing: What You Should Know

The debate over mouth versus nose breathing has gained significant traction in recent years. While it may seem like a trivial matter, scientific research has unveiled a myriad of benefits associated with nasal breathing. The nose, often overlooked, is a sophisticated organ equipped with over 30 functions designed to protect and optimise our health. As early as the 1950s, researchers began to explore the advantages of nasal respiration (Cottle, 1958).

In yoga, as many will know, or will have experienced, practitioners breathe through the nose. The primary reason yogis and yoga practitioners emphasise nasal breathing is for its profound impact on the mind and body. Nasal breathing helps to s-l-o-w the breath down, and can help to monitor or control the depth and intensity of a pose or stretch

. In addition, as we learn to control the breath, we learn to control our nervous system response, affecting our experiences on and off the yoga mat.

"When we can control the breath, we can control the mind. When we can control the mind, we can control our life." This quote (the origin of which is unknown to me) is central to many yogic and meditative and spiritual traditions. It aligns with the idea that breath is intimately connected to our mental state and overall well-being.

**N.B. When the breath becomes restricted or choppy, it is likely a person has gone too far or too deep into a pose and needs to create more "space" to breathe fully and deeply.

Here is quick breakdown of the main reasons for nasal breathing...

* Filtering, warming, and humidifying air: The nose acts as a natural filter, removing impurities from the air. It also warms and humidifies the air, protecting the lungs.

* Calming the nervous system: Nasal breathing is linked to the parasympathetic nervous system, which promotes relaxation and reduces stress.

* Energy balance: Yogic philosophy believes that nasal breathing helps balance the body's energy channels (nadis).

* Focus and concentration: By directing the breath through the nose, practitioners can improve focus and concentration.

* Efficient oxygen exchange: Nasal breathing is often considered more efficient at oxygen exchange than mouth breathing. Nose breathing increases oxygen uptake and circulation by slowing down breathing rate and improving lung volume.

More interesting and lesser known benefits of nose breathing include:

* Improved respiratory health: Regular nasal breathing can reduce the risk of allergies, asthma, snoring, and sleep apnoea.

* Oral health: Nasal breathing contributes to proper dental and jaw development.

* Nitric oxide production: The nose produces nitric oxide, a molecule crucial for vasodilation, immune function, and improved cardiovascular health via improved oxygen delivery to tissues.

* Improved athletic performance: While mouth breathing might be necessary during high-intensity exercise, nasal breathing can enhance endurance and recovery.

* Stress reduction: Nose breathing activates the parasympathetic nervous system, promoting relaxation and stress reduction.

In contrast, mouth breathing is linked to a host of issues, including dry mouth, bad breath, tooth decay, gum disease, snoring, and sleep disturbances.

The science behind breath and mind...

Recent scientific research is starting to validate what yogis and meditators have known for centuries: the profound connection between breath and mind.

The vagus nerve: This crucial nerve connects the brain to the body, influencing heart rate, digestion, and immune response. Deep, diaphragmatic breathing activates the vagus nerve, promoting relaxation and reducing stress.

Brain chemistry: Breathing patterns can influence the release of neurotransmitters like serotonin and dopamine, which impact mood and overall well-being.

Attention and focus: Directing attention to the breath can anchor the mind, improving concentration and reducing mental chatter.

It's important to note that while nose breathing offers numerous advantages, it may not be possible or optimal for everyone in every situation. For instance, athletes may need to resort to mouth breathing during intense exercise to meet increased oxygen demands. However, for most individuals, prioritising nasal breathing can yield substantial health benefits.

Breathwork techniques to practise nasal breathing...

Some of my favourite pranayama (breathwork) techniques to teach, enhance and practise nasal breathing include extended exhales (the exhale is longer than the inhale) and box breathing (Inhale for 4 counts, hold for 4, exhale for 4, and pause empty for 4). Here are a few more that some of you may, or may not be aware of that can enhance your nasal breathing experience:

* Alternate Nostril Breathing (Nadi Shodhana): Nadi Shodhana is a yogic breathing technique designed to balance the body's energy channels, or nadis. This is achieved by alternating the breath between the left and right nostrils. By focusing on the sensation of the air passing through each nostril, you can experience a deeper sense of mindfulness and bring your attention inward. This practice is believed to promote relaxation, reduce stress, and enhance mental clarity. Essentially, Nadi Shodhana is a gentle yet powerful tool for calming the mind and balancing the body. 

* Kapalabhati (Skull Shining Breath): This pranayama (breathwork) technique is a heating breath, and performed through the nose. It is a quick, rapid, forceful exhalation with the inhalation happening as a reflex, passive response. The breath is a pumping action through the nose, with a snapping back of the abdominal muscles, and diaphragm after the quick exhalations. It certainly helps you to become more aware of what it feels like to use the nose and nasal passages to breathe.

* Ujjayi Breathing (Victorious or "Ocean" Breath): This breath is commonly used throughout a flow or dynamic yoga practise. Breathing in and out through the nose and across the back of the throat, a sound is created (sounds like the waves of the ocean) at the back of the throat as the tissue there slightly constricts, creating an audible breath. This naturally slows the breath down, and also gives the mind a singular focus, bringing the individual into a deeper awareness of the breath, and the ability to control and "pattern" the breath.  

By incorporating nasal breathing into daily life and practicing techniques like Box Breathing, or other pranayama exercises like those taught in a yoga class, individuals can really harness the power of a nose breathing, and begin to benefit from this scientifically-proven way to achieve greater mind-body health.