We don't often think about our breathing, it's just something that happens automatically.
But how we breathe - whether through the nose or the mouth - can significantly impact our health.
If you're looking to optimise your respiratory efficiency and overall wellbeing, then it's time to understand the differences between mouth and nose breathing, and why it matters.
The difference between nose and mouth breathing
Nose breathing
Air filtration and conditioning: the nasal passages are designed to filter, warm and humidify incoming air. Tiny hairs called cilia trap dust, allergens and other particles, preventing them from reaching the lungs. Your nose also warms and moistens the air as you inhale, facilitating better oxygen absorption
Nitric oxide production: breathing through your nose stimulates the production of nitric oxide, a molecule that helps dilate blood vessels, enhancing oxygen circulation and possessing antibacterial properties
Mouth breathing
Lack of filtration: inhaling through the mouth means you bypass the nasal filtration system, allowing unfiltered air to enter the lungs, which may increase your risk of respiratory infections
Oral health issues: mouth breathing can lead to a dry mouth, reducing saliva production. Saliva is crucial for neutralising acids and washing away food particles so when you have a dry mouth you are more at risk of having bad breath, tooth decay and gum disease
What are the health implications of mouth breathing?
Some common problems that arise with mouth breathing are
Sleep disorders: chronic mouth breathing is often seen in patients with sleep disturbances such as snoring and obstructive sleep apnea. These conditions can lead to daytime fatigue and decreased cognitive function
Facial and dental development in children: habitual mouth breathing can affect facial growth, leading to elongated faces and misaligned teeth. This is because mouth breathing can alter tongue posture and jaw development
Respiratory efficiency: mouth breathing can result in over-breathing or hyperventilation, reducing carbon dioxide levels in the blood and leading to decreased oxygen delivery to tissues. If you have a respiratory condition like asthma you may find this inefficiency can exacerbate your condition
While you may not experience all these issues, any one of these health implications can impact your overall wellbeing.
What are the benefits of nose breathing?
Enhanced oxygen exchange: There's roughly a 50% greater resistance to the flow of air when you breathe through your nose which stimulates your diaphragm into action, promoting deeper breaths (from the diaphragm) and more efficient oxygen exchange. This can improve endurance and reduce fatigue during physical activities
Cardiovascular health: research suggests that nose breathing can lower your blood pressure and heart rate by activating the parasympathetic nervous system which is responsible for relaxation and restoration, which can contribute to your cardiovascular health
Improved cognitive function: studies have shown that nose breathing may enhance brain activity and strengthen connections between different brain regions, potentially improving your cognitive functions
If you're a mouth breather, how can you stop?
Identify any underlying causes: mouth breathing is sometimes caused by nasal obstructions such as deviated septum, allergies or chronic sinusitis. If you think this applies to you, it may be worth consulting a healthcare provider to help diagnose and treat these issues
Breathing retraining: by practicing techniques like diaphragmatic breathing and alternate nostril breathing you can encourage nose breathing habits. Practicing these exercises regularly can be just what you need to shift your breathing pattern from your mouth to your nose
Consider booking in for a Breathing MOT: our Breathing MOT is a comprehensive assessment designed to identify breathing pattern issues. Conducted by our specialist respiratory physiotherapists, your breathing pattern will be analysed and you will be provided with personalised strategies to promote optimal nose breathing.
If you'd like to know more, or to book in for a Breathing MOT, just click here https://air-physiotherapy.carebit.co/patients/bookings/new
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