We breathe – every day, countless times, mostly without thinking about it. This seemingly simple and automatic bodily function can, however, occur in different ways , sometimes with significant effects on our health and well-being. The choice between nasal and mouth breathing is by no means trivial. While nasal breathing offers a multitude of benefits and, from an evolutionary perspective , should be our primary breathing pattern , mouth breathing, often an unconscious habit or the result of physical limitations, can have various negative consequences . Let's delve deeper into this often underestimated difference and understand why consciously cultivating nasal breathing can be so valuable for your health.

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The natural function of the nose: More than just smelling

Our nose is a true marvel of nature, performing far more functions than simply filtering odors. It is the primary and evolutionarily designed pathway for breathing . As air flows through our nostrils, it undergoes a complex cleaning process. Tiny hairs called cilia trap dust, pollen, and other harmful particles , preventing them from reaching our lungs. Furthermore, the inhaled air is humidified in the nose , protecting the delicate mucous membranes of our respiratory tract and preventing them from drying out. Another important aspect is the warming of the air to body temperature before it enters the lower respiratory tract. This process is essential to protect the lungs from irritation and damage caused by cold air. Last but not least, the nose plays a crucial role in the production of nitric oxide (NO) , a molecule with numerous beneficial effects on our bodies. NO dilates blood vessels, improves oxygen uptake, and has antimicrobial properties. Nasal breathing naturally optimizes the quality of the air entering our lungs and supports important physiological processes. The nasal mucosa is rich in blood vessels that help warm the air and produces mucus that binds and removes foreign particles. This sophisticated mechanism ensures that the air reaching our lungs is optimally prepared .

The potential disadvantages of mouth breathing

In contrast to the sophisticated functionality of the nose, mouth breathing has several potential drawbacks. When we breathe through our mouths, we bypass the nose's natural filtering, humidifying , and warming mechanisms . This can result in dry, unfiltered , and cold air entering our airways directly , potentially causing irritation, inflammation , and an increased risk of respiratory infections . Furthermore, mouth breathing can dry out the oral mucosa , which is not only uncomfortable but also weakens the natural protective barrier against bacteria and viruses, thus increasing the risk of gum disease and tooth decay . Long-term mouth breathing, especially in childhood, can even affect facial development , leading to a narrower face, a receding chin, and misaligned teeth. Additionally, mouth breathing reduces the production of nitric oxide, which can negatively impact oxygen uptake and blood circulation . Often, mouth breathing is a sign of a blocked nose or an unhealthy breathing habit that should be identified and corrected. The altered breathing mechanics of mouth breathing can also lead to shallower and less efficient breathing, which in turn can increase feelings of fatigue and lack of energy .

The positive effects of conscious nasal breathing

In contrast, consciously cultivating nasal breathing can have a multitude of positive effects on our well-being. The natural filtration of the air reduces the amount of pollutants in our lungs, thus lowering the risk of respiratory illnesses . The humidification and warming of the inhaled air protects the mucous membranes and makes breathing more comfortable . The increased production of nitric oxide improves oxygen uptake in the blood , which can lead to more energy and better performance . Furthermore, nasal breathing often has a calming effect on our nervous system . The slower and deeper breathing rhythm promoted by nasal breathing can help reduce stress and foster a state of inner peace. Studies even suggest that nasal breathing can improve cognitive function and enhance concentration. By consciously focusing on nasal breathing, we can make a significant contribution to our physical and mental health. The improved oxygen supply from nasal breathing can also have a positive impact on our sleep and contribute to reducing snoring.

If you would like to read more about how our breathing influences our well-being, feel free to check out our article Breathe better, feel better: The profound connection between breathing exercises and emotional well-being .

Practical tips for promoting nasal breathing in everyday life

Switching from mouth to nasal breathing may require some practice and mindfulness, but it is definitely achievable. A first step is consciously observing your own breathing in everyday life. Pay attention to whether you tend to breathe through your mouth or nose, especially during periods of rest and while sleeping. If your nose is blocked, gentle nasal rinses with saline solution can help clear your airways. Sufficient humidity in your living spaces can also facilitate nasal breathing. Throughout the day, you can remind yourself to keep your mouth closed and consciously breathe through your nose. During physical exertion, it may initially be challenging to breathe exclusively through your nose, but with increasing practice , this will become easier and may even improve your endurance. Specific breathing exercises that focus on nasal breathing can also be very helpful in establishing this healthy habit . Consciously breathing through your nose during exercise can help increase oxygen efficiency and improve performance.

Breathing exercises and the importance of nasal breathing

Consciously controlling your breath, especially through the nose, is a fundamental pillar of physical and mental health . Many wellness approaches emphasize the importance of nasal breathing for optimal oxygenation and activation of the parasympathetic nervous system. Integrating breathing exercises into your daily routine, focusing on nasal breathing, can contribute to improved stress management , increased concentration , and a general sense of well-being . When practicing your breathing exercises, be sure to gently inhale and exhale through your nose to fully benefit from the natural advantages of this breathing pattern. Regular breathing exercises focusing on nasal breathing can strengthen your respiratory muscles and improve your breathing efficiency in the long term.

The influence of sleep position on breathing

Your sleeping position can also influence whether you breathe primarily through your nose or mouth. Sleeping on your back, for example, can cause your tongue to fall back into your throat more easily, obstructing nasal breathing and thus encouraging mouth breathing . Sleeping on your side can often facilitate nasal breathing and therefore contribute to more restful sleep . Make sure your airways are as clear as possible while you sleep to enjoy the benefits of nasal breathing even at night. If necessary, aids such as special pillows or nasal strips can also be helpful.

The role of physical activity for healthy breathing

Regular physical activity not only has positive effects on our cardiovascular system, but can also improve our breathing. Exercise strengthens our lung capacity and trains our respiratory muscles. Even during exercise, consciously pay attention to your breathing and try to breathe through your nose as often as possible. This may feel unusual at first , but it will become easier over time and can increase your endurance and performance . The combination of conscious nasal breathing and regular exercise is a powerful path to a healthier and more vibrant life.

Here you will find an additional overview of different breathing techniques that can support you in various situations: Breathwork: More energy through conscious breathing.

Your path to more conscious breathing

Consciously choosing nasal breathing is a simple yet effective step towards improved health and well-being. By supporting your nose's natural function in breathing and avoiding the potential drawbacks of mouth breathing, you can protect your airways, improve your oxygen intake , and calm your nervous system in the long run. Start today by consciously noticing your breathing and experiencing the positive effects of cultivated nasal breathing in your daily life. Your body will thank you.

Also of interest: Promoting relaxation and well-being through aromatherapy inhalation

Sources

Improved exercise ventilatory efficiency with nasal compared to oral breathing in cardiac patients

Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults