Nose Breathing: What's the Fuss About? Unravelling the Surprising Health Secrets Behind Every Breath

Should we be breathing through the nose or the mouth? Should we breathe in through the nose, out through the mouth? What difference does it make? 

For optimal health, the science shows we should be breathing through the nose. When the air enters the body through the nose, it is warmed, humidified and filtered before entering the lungs by passing through the nasal hairs and the mucous produced by the nasal membranes and sinuses. This helps to eliminate dust and pollutants before the air reaches the lungs. Nitric oxide produced in the nasal cavity and sinuses follows the air into the lungs and serves to dilate the airways and improve the uptake of oxygen in the circulatory system by dilating the arterial vessels. Nitric oxide is thought to be a major player in cleaning up the air through its antifungal, antibacterial and antiviral properties, perhaps being considered the first line of defence against infection. Gentle nose breathing is thought to optimise the balance of nitric oxide in the body. Of course the air odour is also detected when breathing through the nose, which can be life-saving! 

If you are having difficulty breathing through your nose (and it’s not just a temporary situation like a cold produces) then it is important to seek medical advice to see if this can be rectified for you. Some reasons for mouth breathing include a deviated septum – from birth or trauma, nasal polyps, enlarged adenoids, severe allergies, sleep apnoea and more. Mouth breathing can lead to a dry mouth and can cause gum inflammation, tooth decay and bad breath. In children it may lead to changes in facial structure. 

Of course, under exertion we may need to use a combination of mouth and nose breathing to increase the amount of oxygen entering the body quickly and this is normal. It is also normal to mouth breathe when the nose is blocked.  

Nose breathing also encourages diaphragm activation resulting in a more efficient breathing pattern. The deep, low, slow nose breathing activates the parasympathetic nervous system which activates the relaxation response – resulting in reduction in anxiety, stress, blood pressure, assisting with overall physical and mental well-being. Sleep quality is also improved with nose breathing as optimal airflow is achieved. 

It’s easy to see that nose breathing offers a range of health benefits, from improved respiratory function and oxygenation to stress reduction and better sleep quality. Developing the habit of breathing through the nose, especially during rest and relaxation, can contribute to overall well-being.