Breathe in through your nose and out through your mouth.” It’s something we hear all the time, but how often do you follow that advice? You’re not alone. It’s a familiar phrase we’ve all heard but none of us actually knows the magic behind it. How you breathe can change your life. In this article, we discuss nose vs mouth Breathing, exploring the advantages, risks, and methods to achieve better breathing every day.
Why You Breathe Matters
Breathing is the one thing we all do but probably don’t think much about, except perhaps when we can’t. Inhale, exhale, repeat, and repeat some 20,000 to 25,000 times a day. Nose breathing is not only steady, it is more healthy and efficient. Even though mouth breathing may seem more convenient in some circumstances, like when you’re working out or sick, it can cause serious health issues as you age.
Let’s break it down.
Nose Breathing Is Better for You
Filters the Air
Your nose has these tiny hairs and mucus ( I Know it’s gross, but That’s how it is). that trap dust, allergens, and bacteria before they get to your lungs.
Humidifies and Warms the Air
Nasal passages moisten and warm air so that it is easier for your lungs to process oxygen. Your lungs do have to moisten and warm the air, and cool or dry air can irritate your lungs to some extent if you breathe through your mouth.
Releases Nitric Oxide
Breathing in nitric oxide is an unsung wonder. Your nasal cavity makes nitric oxide naturally — a potent gas that dilates blood vessels, increases the exchange of oxygen in the lungs, lowers blood pressure, and even interacts with the immune system to kill bacteria.
Improves lung function and oxygen intake
Nasal breathing better regulates airflow than the mouth. This results in greater respiratory and pulmonary benefits, either during exercise or rest.
Enhances Smell and Taste
Smelling goes beyond sensing odors — it helps prevent danger, reduces stress, and even improves sexual attraction by the use of pheromones.
Mouth Breathing
Is mouth breathing bad? In general, yes — particularly if this is how you habitually breathe. Though there are times when breathing through your mouth is necessary (for example, during vigorous exercise or nasal congestion), ongoing mouth breathing often leads to health challenges.
Mouth Breathing Dangers
Dry Mouth and Bad Breath
Mouth breathing dries the saliva, and the mouth becomes dry from open-mouth breathing, which leads to cavities, gum disease, and long-term bad breath.
Sleep Issues
Open mouth breathing during sleep causes snoring, apnea, and night waking. It can additionally exacerbate nasal congestion and impede good quality of sleep.
Facial and Jaw Development
Chronic mouth breathing in children may lead to changes in jaw and facial structure, behavioral problems, and even lack of growth.
Increased Anxiety and Stress
Shallow, fast mouth breathing can cause anxiety and put your body in a state of stress. Anxiety and breath go hand and hand — and nose breathing can work to calm the nervous system.
Breathing Through Your Nose and Your Mouth: What Is the Difference?
Let’s simplify it
Why Do We Breathe Through Our Mouth?
There are all sorts of reasons someone might be a mouth breather:
Nasal congestion and difficulty breathing: Allergies, colds, or sinus infections are the most common causes of blockage.
Deviated Septum: A blocked passage in the nose (deviated nasal septum) that makes breathing through the nose difficult.
Hypertrophic Adenoids: Common in kids, these glands can obstruct the nasal airway.
Chronic Conditions:
Whether you have COPD-type breathing issues like asthma or shortness of breath, just experiencing breathing problems can make you go to mouth breathing.
If you find that you’re mouth breathing regularly with no discernible congestion, there might be an underlying problem that needs to be addressed by a doctor so they can help rule out any significant factors.
Mouth Breathing Side Effects
Here is what long-term mouth breathing can do:
Chapped lips
Dry mouth
Increased dental problems
Reduced oxygen absorption
Tiredness and sleepiness during the daytime
Behavior issues in kids
Not sleeping well (mouth breathing, sleep apneas)
How to Stop Mouth Breathing
If you are curious about how to change from breathing through your mouth to breathing through your nose, here are some great tips to help you make the transition:
Address the Cause
Look for conditions like a deviated septum, allergy, or enlarged adenoids. If you have been able to correct a nasal airway blockage, this may make it easier to breathe through the nose.
Practice Breathing Techniques
Box Breathing: Inhale (through your nose) for 4 seconds, hold for 4, exhale for 4, and hold for 4.
4-7-8 Breathing Technique: Breathe in through the nose, counting 4, hold it, counting 7, and breathe out through your mouth, counting 8.
ANULOM- VILOM: Breathe through one nostril and exhale through another. Great for relaxation.
Belly breathing: To relieve stress, focus on deep belly breaths.
Build the Habit
Remind yourself throughout the day to breathe through your nose. You can put them as alerts on your phone or write them down on sticky notes.
Be Careful With Mouth Taping
However, taping one’s mouth while sleeping can be serious if it’s not done under medical supervision.
Is Nose Breathing Healthier? Yes, Here’s Why
Breathing through your nose has an impact on the health of your body, mind , and emotions. It’s what your body defaults to and prefers. Research suggests that breathing through your nose may:
Improve athletic performance
Reduce blood pressure
Boost lung function
Decrease stress and anxiety
Improve sleep quality
Aid with Allergies/ Asthma
How To Breath The Right Way
The scariest part is that the changes you make to your breath are simple – your very lifestyle! Mouth breathing might seem harmless, but it can have grave health effects over time. The good news? You can train your body to breathe better.
So, is mouth breathing at night bad for you? Yes — particularly if it’s undermining your sleep and health.
What are the effects on the body from nose breathing? In nearly every sense of the word: energy, concentration, sleep patterns, immunity, and even mood.
Take action today. Pay attention to your breathing. Experiment with simple breathing exercises. And if you’re not sure where to begin, talk to a healthcare provider.
Because it’s not just the air that goes in that counts.