Breathing is essential for our survival. It is not just taking air in and out of our lungs; how we breathe also affects our health and well-being. I am an expert in physical and breathing exercises, and I spend a lot of my time studying the effects of breathing on our bodies. We usually live without thinking about it, but paying attention to how we breathe can significantly affect our physical and mental health. This article will explore the differences between mouth breathing vs. nose breathing and how they affect our health.
“Breathe Right, Live Right”
Comparison between mouth breathing vs. nose breathing:
Nose Breathing:
Your nose is a vital organ that plays a crucial role in helping you breathe safely and effectively. It does this by performing the following functions:
- Filtering out foreign particles: Nasal hairs act as filters that prevent dust, allergens, and pollen from entering your lungs.
- Humidifying inhaled air: Your nose warms and moistens the air you breathe, bringing it to body temperature and making it easier for your lungs to use.
- Producing nitric oxide: When breathing through your nose, nitric oxide (NO) is released, which widens blood vessels and improves oxygen circulation.
Mouth Breathing:
Your mouth supports you in eating, drinking, and speaking. You can also breathe through your mouth, but it lacks many qualities that your nose does.
Mouth breathing is required in several situations. You might need to breathe through your mouth if you have nasal congestion, narrow nostrils, or a deviated septum.
The disadvantage of mouth breathing is that your mouth loses moisture, which can result in dry mouth. It may also raise your risk of breathing unfiltered air, allergic responses to allergens, asthma, poor breath, tooth decay, gum inflammation (gingivitis), snoring, sleep apnea, and teeth or jaw anomalies.
Why does it matter how you breathe?
Breathing is essential for both the mind and body. Paying attention to breathing can have significant benefits. Slow breathing relaxes the parasympathetic nervous system, which relaxes the body and signals to the brain that it’s safe to relax. Fast breathing signals the opposite and triggers the fight or flight response. Practicing intentional and slow breathing can help restore natural body balance and promote wellness. Studies show that slow, deep breathing can improve lung capacity, essential for living longer.
Which breathing system is better? Mouth breathing vs. nose breathing:
The short answer is that nose breathing is always better than mouth breathing.
However, it is critical to pay attention to how you breathe. Nasal breathing is generally considered to be healthier than mouth breathing. This is because nose breathing is more natural and allows your body to use the oxygen you intake better.
However, 30–50% of individuals are believed to breathe through their mouths, particularly early in the day. It might result in health problems such as bad breath and a dry mouth.
Why is mouth breathing wrong? Drawbacks of mouth breathing:
Maintaining a healthy mouth requires a sufficient amount of saliva. Saliva is crucial in limiting the accumulation of bacteria, dry tissues, and unpleasant odors. However, when an individual breathes through their mouth continuously, such as during an intense workout at the gym, it dries out their saliva faster than it can replenish itself. This can cause various health issues. When you breathe through your mouth, the more air you exhale, the more dry your mouth gets. And the more dehydrated your mouth is, the more harmful it is.
- Cavities
- Bad breath is referred to as halitosis.
- Periodontal disease (Gum disease)
- Lips that are dry and cracked
- Asthma
Dry mouth can harm your teeth by increasing bacteria and acid levels. Dentists work to manage and treat dry mouth because it can cause dental diseases. Chronic mouth breathing can make dental conditions worse and have impacts similar to radiation therapy for cancer patients. Mouth breathing is a significant factor in your dental wellness and should be taken seriously.
Causes of oral breathing:
People with more extended facial structures or narrower lips may have smaller nasal passageways. This may suggest that individuals prefer to breathe via their mouths, especially while sleeping. Other common reasons for mouth breathing are:
- Blockage of nostril passageways due to allergies, sinus infections, or septal defects
- Inflammation Due to Stress
- Pollution
- Dry indoor air
- Adenoids or tonsils that are large
Common signs of breathing through your mouth:
Symptoms of oral breathing in your sleep are:
- Snoring
- Insomnia during sleep
- Tiredness or a lack of feeling refreshed after sleeping
- Dry mouth
- Bad breath
- Throat pain or hoarseness
- Dark circles beneath the eyes
- sleeping poorly
How to treat with mouth breathing.?
The “quickest” technique to treat mouth breathing is breathing via the nostrils. This implies that you should begin using a decongestant or allergy medicine to assist in clearing up any nasal irritation. From there, you’ll want to remind yourself periodically to attempt to seal your mouth and breathe via your nose instead. Some people may even put a little piece of tape over their mouth so that they can feel it straining if they try to open their jaw. Of course, this only works if you’re away from many other people during the day!
11 advantages of Nose breathing vs. mouth breathing:
- The inside of your nose has tiny hairs called cilia, which filter, warm and moisten the air you breathe.
- Nose breathing is more efficient than mouth breathing.
- Breathing with nostrils can improve oxygenation by 10 to 20%
- Nose breathing makes breathing easier and helps prevent muscle fatigue.
- Nose breathing keeps your airways clear.
- Inhaling through your nostrils and exhaling through your nose helps your lungs extract oxygen more effectively.
- Nose breathing can also help reduce stress and high blood pressure and prevent overtraining.
- Nitric oxide is produced in the sinuses around the nose, which protects against airborne viruses, bacteria, allergens, and other pathogens and opens the blood vessels in the lungs, allowing better oxygen distribution.
- Nose breathing during sleep can make sleep apnea less severe.
- During exercise, nose breathing can improve mental focus and boost coronary artery blood flow.
- Nose breathing also reduces symptoms of exercise-induced asthma by protecting the airways from trauma and inflammation.
Did you know your nose is a multi-functional organ that performs as many as 30 essential bodily functions?
According to Dr. Maurice Cottle, the founder of the American Rhinologic Society in 1954, your nose is responsible for performing at least 30 vital functions that complement the roles of other organs, such as the heart and lungs. These functions have been identified as crucial supplements that contribute to the body’s overall well-being. This information was published in “Behavioral and Psychological Approaches to Breathing Disorders” by Timmons B.H. and Ley R. in 1994.
What does it mean?
Breathing through the nostrils is better than breathing through the mouth. The nose has 30 essential bodily functions, while the mouth is only used as a backup when the nose is blocked or during intense exercise when more air is needed.
Does NOSE BREATHING improve PULMONARY FUNCTION?
Short answer: yes
The nitric oxide you inhale during nasal breathing increases the performance of your lungs, your body’s immune system, blood vessels, and respiration.
Does nitric oxide in nasal breathing offer a new view on ears, nose, and throat disease treatment?
Short answer: yes
The study of diseases of the ears, nose, and throat (ENT) is known as otorhinolaryngology. The nose has a high proportion of nitric oxide. This nitric oxide may be effective in treating or preventing illnesses of the ears, nose, and throat.
Is it true that breathing through the nose increases blood oxygen intake by 18%?
Short answer: yes
When exercising, nose breathing is more effective and increases blood oxygenation, which frees up more oxygen for your working muscles to use as fuel.
6 helpful strategies to improve your breath:
Here are seven simple breathing exercises to help you improve your breath for overall health and wellness:
- Pose: When breathing, stand or sit straight with a closed mouth.
- Mouth Work: When you are not talking, eating, or exercising strenuously, your resting mouth should be closed, teeth gently together, and tongue touching the roof of your mouth.
- Prepare Your Brain: Practice rhythmic breathing with a breathing app like Calm or Headspace to improve your awareness of breathing throughout the day.
- Abdomen Breathing:
- Place your hand on your diaphragm/abdomen to practice abdominal breathing.
- Breathe in, and your stomach will expand.
- Breathe out, and your belly will go back in. You may only notice this movement if breathing through your nose or taking shallow breaths.
- Take a few minutes throughout the day to focus on diaphragmatic breathing.It can help your body learn to inhale and exhale better.
- Tape: If you have trouble breathing at night, unique products are designed to help. You can tape your mouth closed or open your nostrils to encourage better breathing patterns. t may take some time to get used to, so start with a small strip of tape across your lips. This will help you breathe through your nose and increase the amount of oxygen you take in. If you’re congested or have trouble breathing through your nose, address those issues before trying to tape your mouth.
- Count your breath: To improve your breathing, try counting the length of your breaths. According to James Nestor’s research in his book Breath, the ideal size of a drag is 5.5 seconds for both inhaling and exhaling.
Nose breathing exercise:
There are two types of exercise for improving nose breathing;
- Breathe through each nostril alternately.
Alternate nostril breathing, known as nadishodhana, is a joint exercise in yoga. You inhale through one nostril and exhale through the other while closing the opposite nose with your finger. Because the activity demands concentration, it is excellent for cultivating awareness. It may also improve your lung function and reduce stress. For 5 minutes, try alternating nostril breathing.
- Belly breathing:
The idea is to take deep breaths that fill your stomach with air. This increases the amount of oxygen you take in and may help to decrease your heart rate and rate of breathing.
- Belly breathing also promotes attention and decreases stress. Here’s how to go about it:
- Sit up straight and relax your shoulders. You can also sit on your bed.
- Keep your mouth closed. Put one hand on your stomach and one on your chest.
- Slowly inhale through your nose, allowing your stomach to rise and fill with air. Your chest should remain still.
- Close your lips and slowly exhale.
- Repeat for another 5 to 10 minutes.
Frequently Asked Questions:
Which one is better at breathing?
Nose breathing is better than mouth breathing.
Can adult mouth breathing affect your face?
The quick answer is yes, but only if chronic mouth breathing occurs at a young age. According to Dr Hahn, if mouth breathing begins at a young age, it may affect the growth of the upper jaw (maxilla) and palate, resulting in a smaller midface, nose, and weakened cheeks.
Why is correct breathing so important?
Proper breathing provides oxygen to the body, supplying energy production, improving focus and attention, eliminating toxins, and increasing sensations of peace of mind.
Conclusion:
Mouth breathing vs. nose breathing both have pros and cons depending on your health, lifestyle, and preferences. Mouth breathing can cause dental problems, dry mouth, and bad breath, while nose breathing improves oxygenation and filters air better. People with nasal problems may have difficulty in nose breathing. Ultimately, choose what works best for you.