The Importance of Nose Breathing: Why It Matters for Your Health

Nose breathing is often overlooked, but it's essential for maintaining good health. While most people are aware that breathing through the nose helps warm, humidify, and filter the air we inhale, there are numerous additional benefits associated with this natural practice. In contrast, habitual mouth breathing can lead to a range of health complications. In this blog post, we'll explore why nose breathing is so important and how it impacts your overall well-being.

The Science Behind Nose Breathing

In a 2013 article published in True Natural Health Magazine, editor Roger French offered an insightful explanation on the benefits of nose breathing. Summarised here with his permission, French highlights that breathing through the nose is more than just a filtration system—it plays a vital role in enhancing oxygen uptake and supporting lung function.

When you exhale through your nostrils, it creates a back pressure that slows the release of air. This gives the lungs more time to extract oxygen, leading to an increase in oxygen absorption by 10-20%. This slight resistance during nasal breathing is essential for maintaining the elasticity of the lungs, contributing to long-term respiratory health.

Moreover, the proper exchange of oxygen and carbon dioxide via nasal breathing helps to maintain a balanced pH level in the body. Mouth breathing, on the other hand, releases carbon dioxide too quickly, reducing oxygen absorption and potentially causing an imbalance in your body’s acid-alkaline levels.

The Role of Nitric Oxide in Nasal Breathing

Another benefit of nose breathing is the production of nitric oxide by the nasal sinuses. When you breathe in through your nose, the air picks up this vital gas and transports it to your lungs. Nitric oxide has the ability to dilate blood vessels, improving circulation and further enhancing oxygen absorption. This boosts overall respiratory efficiency and helps the body function more optimally.

How the Nose Filters and Warms the Air

The nasal cavity contains specialised structures called turbinate bones, which are lined with blood-rich mucous membranes and fine hairs. These features warm and humidify the air, trapping bacteria and foreign particles before they can enter your lungs. This warming process is especially critical during cold weather, as the air passing through the turbinate bones is heated before reaching the lungs. In contrast, mouth breathing bypasses this warming system, allowing cold air to repeatedly cool the lungs, which can lead to respiratory discomfort and illness.

The Consequences of Mouth Breathing

While nasal breathing offers numerous benefits, mouth breathing can have serious health consequences. Mouth breathing bypasses the natural filtration and humidification process, allowing unfiltered, dry air to enter the lungs. Additionally, mouth breathing does not facilitate the production of nitric oxide, leading to a reduction in oxygen uptake. This can leave your body inadequately oxygenated and more vulnerable to health issues.

Habitual mouth breathing has been linked to a variety of health concerns, including:

• Moderate hypertension and reduced heart output

• Snoring and sleep apnoea

• Headaches

• Bedwetting in children

• Chronic ear or sinus infections

• Asthma complications

• Frequent colds and respiratory infections

• Sleep disorders

• Dark patches under the eyes

• Reduced sense of smell

In children, mouth breathing can be particularly harmful. It can affect facial and dental development, interfere with sleep patterns, and even impair academic performance.

Conclusion: Prioritise Nose Breathing for Better Health

The evidence is clear: nose breathing offers a wide range of health benefits that go beyond simply filtering the air we breathe. From improving oxygen uptake and lung elasticity to supporting cardiovascular health and protecting against infections, nasal breathing is a natural and effective way to enhance your well-being.

By making a conscious effort to prioritise nose breathing, you can avoid the detrimental effects of habitual mouth breathing and support your overall health for the long term.