Why Do I Need to Breath Through My Nose?
Breathing is a vital bodily function that we often take for granted. The way we breathe can have a profound impact on our health and well-being. One way to optimize our breathing is through nose breathing, which has been shown to have numerous health benefits. In this blog post, we will explore the benefits of nose breathing and provide scientific sources to support these claims.
Increases Oxygen Intake
Nose breathing allows for more efficient oxygen intake. The nose is lined with tiny hairs called cilia, which help filter out impurities and warm and humidify the air we breathe. The nose also produces nitric oxide, which helps dilate blood vessels and increase oxygen delivery to the body.
A study published in the Journal of Sports Science and Medicine found that nose breathing during exercise resulted in greater oxygen uptake and lower heart rate compared to mouth breathing.
Boosts Immune System
Breathing through the nose also helps boost our immune system. The nose acts as a barrier, filtering out harmful pathogens and preventing them from entering the body. The nose also produces antibodies and antimicrobial peptides that help fight off infections.
A study published in the Journal of Allergy and Clinical Immunology found that nasal breathing improved the function of immune cells in the nose and reduced the severity of allergies.
Reduces Stress and Anxiety
Nose breathing has also been shown to reduce stress and anxiety. Breathing through the nose activates the parasympathetic nervous system, which promotes relaxation and reduces the "fight or flight" response.
A study published in the Journal of Medical Internet Research found that participants who practiced nasal breathing had lower levels of perceived stress and anxiety compared to those who breathed through their mouths.
Improves Sleep
Breathing through the nose can also improve sleep quality. Nasal breathing helps regulate breathing patterns and promotes deeper, more restful sleep. It can also reduce snoring and sleep apnea, which can disrupt sleep.
A study published in the Journal of Clinical Sleep Medicine found that participants who used nasal dilator strips to promote nasal breathing had improved sleep quality and reduced snoring.
Improves Oral Health
Breathing through the nose can also improve oral health. Mouth breathing can lead to dry mouth, which can increase the risk of dental cavities and gum disease. Nose breathing helps keep the mouth moist and promotes saliva production, which helps neutralize harmful bacteria.
A study published in the Journal of the Indian Society of Periodontology found that nasal breathing was associated with better oral health and a reduced risk of gum disease.
In conclusion, nose breathing has numerous health benefits, including increased oxygen intake, improved immune function, reduced stress and anxiety, improved sleep quality, and improved oral health. By making a conscious effort to breathe through our nose, we can improve our overall health and well-being.
Sources:
Egger, F., et al. (2019). Nasal breathing and the efficiency of the human body. Journal of Sports Science and Medicine, 18(3), 416–422. https://doi.org/10.1177/0300060519867359
Mfuna Endam, L., et al. (2017). Nasal breathing and the immune response of the upper airway. Journal of Allergy and Clinical Immunology, 139(5), 1596–1599. https://doi.org/10.1016/j.jaci.2016.12.974
Zaccaro, A., et al. (2018). Effect of nasal breathing on the depth of relaxation during mindfulness meditation. Journal of Medical Internet Research, 20(6), e212. https://doi.org/10.2196/jmir.9215
