Breathing, an act we often overlook and take for granted in our daily lives, is far more than just an involuntary action; it’s the very essence of our existence. While most of us recognise that breathing involves inhaling oxygen and exhaling carbon dioxide, what many don’t realise is that there’s a right and a wrong way to do it.
Yes, you read that correctly, there is a wrong way to breathe.
Why is Mouth Breathing Bad?
Mouth breathing is detrimental to our health for several compelling reasons. Firstly, when we breathe through our mouths, we bypass the body’s natural filtration system located in the nasal passages. This means that airborne particles, including allergens, pollutants, and microbes, have unrestricted access to our respiratory system, potentially leading to various health issues, including respiratory infections and allergies.
Mouth breathing disrupts the balance of oxygen and carbon dioxide in our bodies. It can lead to over breathing, which reduces carbon dioxide levels in the blood. Contrary to popular belief, carbon dioxide is essential for the release of oxygen from our blood to our cells and tissues. Low carbon dioxide levels can, therefore, hinder oxygen delivery to vital organs.
In the long term, chronic mouth breathing can have significant consequences. It can lead to dental problems like malocclusion and crooked teeth due to the altered resting position of the tongue. Facial growth and development can also be adversely affected, leading to issues like a high palate and an elongated face.
Finally, mouth breathing during sleep is strongly associated with sleep-disordered breathing conditions such as snoring and sleep apnoea, which can disrupt sleep patterns and lead to daytime fatigue and other health problems.
So, what is the correct way to breathe?
Nasal breathing, a practice often overlooked in our daily lives, holds a wealth of benefits for our health and well-being. When we breathe through our nose, with our mouths gently closed, we engage in what is known as nasal breathing. Our nasal passages contain tiny hairs that act as natural filters, diligently preventing dust, allergens, and impurities from entering our lungs. Beyond filtration, nasal breathing optimizes the entire respiratory system, ensuring its peak performance. Surprisingly, many people don’t even realise that they predominantly breathe through their mouths. This habit often forms after experiencing issues like asthma, chest infections, or congestion, or simply as a result of night-time mouth breathing.
Significance of Nasal Breathing
Nasal breathing optimises the quality of the air we inhale. It warms, humidifies, and conditions the air, preparing it for optimal absorption in the lungs. This aids in efficient oxygen exchange, ensuring that our cells receive the oxygen they require for various metabolic processes.
Nasal breathing also regulates the flow of air, promoting a balanced and steady breathing rhythm. This has a calming effect on the nervous system, reducing stress and anxiety levels. It can also contribute to better sleep quality, as it encourages deeper and more restful sleep patterns.
The nitric oxide produced in the nasal passages during breathing has vasodilatory effects, enhancing blood circulation and oxygen delivery to various organs, including the brain. This can improve cognitive function and overall alertness.
How to Recondition/Change Your Breathing Habits?
Returning to nasal breathing may not be simple, but it’s certainly possible. It’s more about conditioning your mind than your body. Here are some techniques to re-establish nasal breathing:
Slow and Low Breathing: Adapt a pattern of slow and deep breaths, as this method aligns with the body’s natural preference, optimising oxygen intake. Engaging in diaphragmatic breathing helps alleviate stress on the heart. The practice of slow, deep breaths maintains a consistent rhythm, maximising the advantages of nasal respiration.
Mindful Breathing: Practicing mindful breathing involves staying fully present, focusing on your breath, and returning your attention to it if your mind wanders. This enhances awareness and reduces stress.
Guided Meditation: Guided meditation is a wonderful way to make the shift from mouth breathing to nasal breathing. It involves an instructor leading you through a meditation session, helping you relax, focus, and improve your breath awareness and eventually, change your breathing habit.
Yoga: Yoga enhances focus, strength, stress management, recovery, flexibility, and the mind-muscle connection, with a central focus on breath work. Various pranayama techniques emphasise improved nasal breathing through intense breath control and timed inhalation and exhalation holds, gradually conditioning the brain to prioritise nasal breathing.
Breath Holding: Breath-holding exercises provide an effective method to train your mind for nasal breathing. Begin by inhaling and retaining your breath for a count of 4, followed by a gradual exhalation through your nose. Repeated practice, with progressively longer breath holds, will foster the development of a natural nasal breathing habit.
The power of nasal breathing should not be underestimated. It’s a simple yet highly effective way to enhance your overall well-being. By making a conscious effort to shift from mouth breathing to nasal breathing, you can experience a multitude of health benefits, from improved oxygen exchange and better sleep to reduced stress and enhanced cognitive function. The techniques mentioned here provide valuable tools to help you recondition your breathing habits. Remember, it may take some time and practice, but the rewards for your health and vitality are well worth the effort.
