In recent years, there's been a growing interest in the benefits of nasal breathing, thanks in large part to James Nestor's groundbreaking book, Breath: The New Science of a Lost Art. Nestor dives deep into the science of breathing, unraveling the profound impact that how we breathe has on our overall health. This blog post will explore the key differences between mouth breathing and nose breathing, drawing on Nestor’s insights and highlighting studies that showcase the benefits of nasal breathing, especially during sleep.
The Mechanics of Breathing: Mouth vs. Nose
Mouth Breathing:
Mouth breathing is, quite simply, breathing through the mouth. While it’s perfectly natural to occasionally breathe through the mouth—such as during intense exercise or when nasal passages are blocked—habitual mouth breathing can lead to various health issues.
Nestor explains that chronic mouth breathing can cause dry mouth, which in turn can lead to bad breath and increased risk of dental cavities. Additionally, mouth breathing can exacerbate conditions like sleep apnea, a serious disorder where breathing repeatedly stops and starts during sleep. This is partly because mouth breathing can cause the tongue and soft tissues to relax and block the airway.
Nose Breathing:
Nose breathing, on the other hand, involves inhaling and exhaling through the nose. The nose is specially designed to filter, warm, and humidify the air we breathe, providing a host of benefits that mouth breathing simply cannot.
According to Nestor, the nose produces nitric oxide, a molecule that plays a crucial role in enhancing oxygen absorption, boosting circulation, and improving immune function. Additionally, the nasal passages filter out dust, allergens, and pollutants, providing cleaner air to the lungs.
Try our mouth tape here!
Health Benefits of Nasal Breathing
Nasal breathing is not just about better air quality; it has far-reaching effects on our health, particularly during sleep.
Improved Sleep Quality:
One of the most compelling arguments Nestor makes in favor of nasal breathing is its impact on sleep quality. Numerous studies have shown that nasal breathing can significantly reduce snoring and symptoms of sleep apnea.
For instance, a study published in the journal Chest found that patients who were encouraged to breathe through their nose during sleep experienced fewer apneic events and had overall better sleep quality. This is likely due to the fact that nasal breathing helps maintain open airways, reducing the risk of obstruction that leads to disrupted sleep.
Enhanced Oxygenation:
Nasal breathing also enhances oxygenation of the blood. When we breathe through our nose, we naturally take slower, deeper breaths, allowing for more efficient gas exchange in the lungs. This means more oxygen is delivered to the tissues and organs, including the brain, which can improve cognitive function and reduce the risk of chronic diseases.
In Breath, Nestor cites the work of Dr. John Douillard, who emphasizes the importance of nasal breathing during physical exercise. Douillard’s research suggests that athletes who train themselves to breathe through their noses can perform at higher levels with less perceived effort, thanks to better oxygenation and reduced respiratory rate.
Lowered Stress Levels:
Another significant benefit of nasal breathing is its ability to lower stress levels. The practice of slow, controlled nasal breathing activates the parasympathetic nervous system, which is responsible for the body's rest-and-digest functions. This can lead to lower heart rate, reduced blood pressure, and a general sense of calm.
Nestor describes a personal experiment where he and another participant alternated between periods of exclusive mouth breathing and nasal breathing. They found that during mouth breathing, they experienced higher levels of stress and anxiety, whereas nasal breathing induced a state of relaxation and well-being.
The Dark Side of Mouth Breathing During Sleep
Mouth breathing during sleep can have several negative consequences, many of which are discussed in Breath by James Nestor. Habitual mouth breathing at night is linked to a range of health issues:
Sleep Apnea and Snoring:
Mouth breathing is a major contributor to snoring and sleep apnea. When we breathe through our mouth, the tongue and soft tissues in the throat can collapse more easily, blocking the airway. This can lead to disrupted sleep and decreased oxygen levels in the blood, putting strain on the cardiovascular system.
Dental Health Problems:
Sleeping with an open mouth can dry out the mouth, reducing saliva production. Saliva is crucial for neutralizing acids and preventing the growth of harmful bacteria. A dry mouth can lead to increased risk of cavities, gum disease, and bad breath.
Altered Facial Development:
For children, chronic mouth breathing can impact facial development. Nestor references orthodontist Dr. John Mew’s work, which shows that children who mouth-breathe tend to develop longer faces, narrower jaws, and misaligned teeth. This can lead to lifelong issues with bite alignment and even necessitate orthodontic treatment.
Reduced Oxygen Absorption:
Mouth breathing bypasses the nasal passages' ability to filter, warm, and humidify the air. This can lead to less efficient oxygen absorption. Studies have shown that nasal breathing enhances nitric oxide production, which helps to dilate blood vessels and improve oxygen uptake in the lungs. Mouth breathing reduces this efficiency, potentially leading to lower oxygen levels in the blood and increased fatigue.
Practical Tips for Transitioning to Nasal Breathing
For those who predominantly breathe through their mouths, making the switch to nasal breathing can take some conscious effort and practice. Here are some tips inspired by Nestor’s recommendations:
- Practice Conscious Breathing: Take a few minutes each day to focus on breathing through your nose. Try to make this a regular practice, gradually increasing the duration.
- Mouth Taping: This might sound extreme, but Nestor mentions the practice of using a small piece of surgical tape to gently hold the lips together during sleep. This can help train your body to breathe through the nose. We've designed the perfect mouth tape for both men and women. Click here to check it out and try yours today!
- Nasal Cleansing: If nasal congestion is an issue, consider using a saline spray or a neti pot to clear your nasal passages. This can make nasal breathing more comfortable and natural.
- Slow Your Breathing: Aim to take slower, deeper breaths. This not only encourages nasal breathing but also enhances the calming effects on the nervous system.
Conclusion
The way we breathe has a profound impact on our health and well-being. As highlighted in James Nestor’s Breath, nasal breathing offers numerous benefits over mouth breathing, from improved sleep quality and enhanced oxygenation to lower stress levels. By making a conscious effort to breathe through our noses, we can tap into these benefits and support our overall health. So, take a deep breath—in through your nose—and experience the difference for yourself.
P.S. check out our mouth tape!
We truly believe we have created the most comfortable and effective mouth tape to solve your mouth breathing problems. Our Tapeher & Tapehim mouth tape is hypoallergenic, small, comfortable and effective. If you want to check it out click here now and start transforming your sleep and life now!