The Science of Nasal Breathing | Beyond Domestication

Why Nasal Breathing is Superior

The body is blessed with two different pathways for oxygen to reach the lungs. However, only one of these is now thought to support optimal mental health and physical performance.

Nasal breathing, as opposed to mouth breathing, is now understood to be the most effective way to maximise the use of oxygen (O2) and carbon dioxide (CO2) in the human body.

Despite being adapted for breathing, the mouth has primarily evolved for eating and speech. Compare that to the nose, which has uniquely evolved for the optimum inhalation of O2 and exhalation of CO2.

Nasal breathing activates the body’s natural filtration system, warms and humidifies incoming air, and promotes better gas exchange in the lungs. Additionally, nasal breathing helps maintain optimal levels of carbon dioxide in the bloodstream, which is crucial for oxygen delivery to cells.

Gone is the “in through the nose, out through the mouth” mentality that many were taught in school. Instead, the goal is to breathe in and out through the nose.

The nose is equipped with specialized structures like the nasal turbinates and mucous membranes that filter out dust, allergens, and pathogens, protecting the lungs and body from harmful particles. Nasal breathing also stimulates the production of nitric oxide, a molecule that plays a key role in vasodilation, blood flow regulation, and immune function.

Mouth breathing, on the other hand, bypasses these benefits, often leading to unfiltered, dry, and colder air entering the lungs, which can contribute to respiratory issues and reduced efficiency in O2 usage.

Work with Amber-Rose, an Oxygen Advantage Instructor

The Impact on Physical and Mental Health

Chronic mouth breathing has been linked to a range of health issues, including sleep apnoea, poor posture, and increased anxiety levels. In contrast, nasal breathing is known to activate the parasympathetic nervous system, also known as the “rest-and-digest” system, promoting relaxation and reducing stress.

For athletes, it can improve endurance by supporting aerobic capacity and reducing the likelihood of hyperventilation during intense exercise.

How to Relearn Nasal Breathing

This simple change may be just that for many people, simple. But for many others, who may have spent more time adapting to mouth breathing, it can take practice and time to get back to effective nasal breathing.

One way to discover how functional your breath is, is to take a BOLT score. This simple exercise can give you an objective insight into your ability to breathe functionally.

If you find nasal breathing challenging, retraining the body can take time and patience. You can learn more by downloading the free Oxygen Advantage app or booking in with Amber-Rose for your first free functional breathwork session.

Personally, my journey has led me to taping the mouth during sleep to encourage nasal breathing overnight as well.

By committing to nasal breathing, anyone can take control of an essential yet often overlooked aspect of your health. Whether your goal is to manage stress, enhance performance, or simply breathe better, this natural technique is a small change with significant potential benefits.

Research on nasal breathing will continue to grow, and we can all connect mindfully with our breath to improve mental and physical health.