Supporting Info | Benefits of Nasal Breathing

Let’s outline some of the reasons WHY we must strongly consider intentionally practicing slow, deep rhythmic nose breathing?

Increased Nitric Oxide production… Nitric Oxide can only enter the body via 2 methods, through consuming nutrient rich foods… or through nasal breathing… Nitric Oxide acts also as a anti-fungal, antiviral, anti-parasitic and antibacterial, helping the immune system to prevent or fight infection and external invasion more effectively & efficiently. NO2 also plays the important role of dilating the blood vessels for a more efficient oxygen absorption and carbon dioxide removal.

Nose Breathing also protects us and connects us…the cilia within our nasal passage and cavity protects us from harmful toxins and pollutants that are in the atmosphere by filtering and humidifying the air before it enters our lungs and body…

Benefits of Nasal Breathing

Conscious Rhythmic Nasal Breathing also:

Activates the Vagus Nerve & Parasympathetic Nervous System which is responsible for regulating mood, digestion & heart rate.
Sends more Oxygen to your Brain and Bodily Organs
Decreases Neuropathic Pain and Depression.
Increased Red Blood cell production.
Better cellular absorption of Nutrients and Minerals.
Reduced anxiety, mental stress and body tension
Can be used as a tool to Manage Stress or Anxiety.
Improved sporting, physical & sexual performance/stamina.
Improved work/career performance.
Faster recovery from exercise /injury
Lower resting Heart Rate and healthy Blood Pressure.
Improved Blood Circulation & Nerve Stimulation
Amplified Relaxation, Peace & Calm.
Preventative of Disease and Reduces Inflammation.
Increased Energy and Vitality.
Thought Clarity & Inner Confidence.
Improved Organ, Blood and Tissue function.
More efficient removal of waste products.
Improved overall Health & Well-being.
Assists in the Removal of Excess Weight & Body Fat.
Increased Immune and Detoxification Function.
Better Respiratory Function.
Increased Lung Volume & Capacity.
A Stronger pelvic floor.
Stronger abdominal, intercostal & oblique muscles.
Creates greater body awareness.
May lead to altered or higher brain wave states.
Helps to decalcify, open & activate your pineal gland.
Brain, Gut & Heart Coherence.
Increased Serotonin & Melatonin production.
Improved cerebral spinal fluid flow.
Increased Healing and Recovery capabilities.
Protects us from harmful toxins in the air by filtering, heating and humidifying the air before it enters the lungs.
Reduced risk of inhaling toxins & developing chest infections.
Adds moisture to the inhaled air to prevent dryness in the lungs & bronchial tubes.
Warms or cools the air to body temperature before it enters the lungs.
Adds resistance to the air stream which helps to maintain the lungs elasticity.
It’s our connection to the life force, ether and external world.

When we consciously practice acts of self-love and self-care with the purest of intentions, our emotive state is elevated and we naturally vibrate on a higher frequency. A frequency that is closer aligned with the earth’s resonance and heart beat, you may feel more connected, aligned, centered, grounded and balanced.

Read 100 Health Benefits of Nasal Breathing.

The Benefits of CO2 Tolerance & Breath Retention.

Let’s take some time to discuss why we may retain our breath and what benefits this practice may bring to our health…
Adaptation and breath variation… We are creating a little cortisol and a stress response purely by breathing faster and deeper… And then by stopping… The body transfers from a fight or flight stress response to a calming rest & digest response… This switch is continually being flicked on and off…
Some interesting information and research I’ve found claim that conscious breath holding can give some great benefits, such as:
It can help you to normalize or optimize your O2 and CO2 levels, to improve your blood and brain chemistry.
You can use breath holding to increase your resilience and your endurance, to strengthen your cardiovascular health, and your immune system. It supports you in remaining clear, calm, energized and focused, in the most stressful situations and in the most difficult moments.
More red blood cell production therefore more efficient transportation of oxygen throughout the body. Increased mitochondria production, which is the part of the cell that creates energy.
Increased your lung capacity/volume VO2max. Increased heart rate variability.
Improved respiratory & lung function.
Increased production of nitric oxide.
Aids in preserving the health of stem cells promoting brain tissue regeneration.
Enhanced anti-inflammatory effects.
A stronger diaphragm and pelvic floor.
Reduced stress, tension & anxiety.
Optimized oxygen absorption into cells. Reportedly after 90 seconds, Adrenaline(epinephrine) is produced, which increases white blood cell functionality, immune efficiency and potentially reduces inflammation.
Improved functioning of any type is going to have a knock on effect and positive outcomes on all other aspects of health.

15 benefits of breathing through your nose during exercise:

Nose breathing drives oxygen more efficiently into the lower lobes of the lungs rather than staying in the upper lobes, as with mouth breathing. With nose breathing, all five lobes of the lungs are used to breathe rather than just the upper two. The lower lobes of the lungs have more parasympathetic, calming and repairing nerve receptors, which are activated during nose breathing. The upper lobes have more sympathetic (fight or flight) stress receptors that are activated during mouth breathing exercise.

The lower lobes of the lungs are also gravity fed, and thus have more blood. Therefore, they have the ability to extract more waste (CO2) out of the body. The reason we huff and puff during exercise is because we are not removing the CO2 as efficiently as we could be. Nose breathing maximises this action.

Breathing into the lower lobes of the lungs massages and exercises the diaphragm at the base of the lungs, making us more efficient deep breathers in the long run.

Freeing the diaphragm to contract and relax fully massages the stomach situated just below the diaphragm, allowing for more efficient stomach function which can help in avoiding heartburn and hiatal hernia-like symptoms.

Nose breathing (nasal breathing) forces the entire rib cage to breathe. Deep nose breathing engages all 12 ribs to act as levers that massage the heart and lungs, rather than acting as a cage that squeezes the heart and lungs 26,000 breaths a day.

Nose breathing and full rib cage activation acts as a pump to pull lymph fluid from the lower parts of the body up into the chest cavity and to the heart supporting healthy and active lymphatic flow.

Has been shown to increase the production of Nitric Oxide. Nitric oxide is an important cellular stimulating molecule in the body which has a hand in many favorable physiological processes, including expanding blood vessels, increasing blood flow, and protecting the organs from damage. Nitric oxide has been coined the Noble Prize-winning panacea molecule. Nitric oxide was not shown to be produced during mouth breathing exercise.

Nose breathing lowered heart rate and breath rate compared to mouth breathing exercise.

Nose breathing exercise increased alpha brain wave activity compared to mouth breathing exercise. Alpha brain waves are produced during relaxation or meditative states. Mouth breathing exercise produces a significant amount of beta brain waves that are associated with a stress response.

Nose breathing exercise increased brain wave coherence compared to mouth breathing exercise. Brain wave coherence is associated with calm and organised brain function.

Nose breathing exercise was perceived as less exertion (it was easier) as compared to mouth breathing exercise, according to the Borg Scale of Perceived Exertion.

Nose breathing exercise demonstrated shorter recovery times and better endurance than mouth breathing exercise.

Nose breathing exercise reported 50% less fight or flight stress and 50% more calm parasympathetic activation when compared to mouth breathing exercise.

Nose Breathing v’s Mouth Breathing during Exercise Research & Article by Dr John Douillard, DC, CAP, May 6, 2014. Three Rivers Press, New York.

The Risks & Dangers of Unconscious Mouth Breathing.

Chronic Illness & Recurring Sinus Infections.

Hay Fever & Asthma.

Chronic Stress & Anxiety.

Can cause nasal congestion.

Causes dry mouth, gums, tongue & throat.

Increased ear and throat infections.

Crooked teeth in developing children.

Causes bad breath & contributes toward tooth cavities & decay.

Poor overall oral health. Disturbed sleep cycles.

Can lead to snoring, heart malfunction and sleep apnea(a temporal cessation of breathing while sleeping).

Reduced saliva production – saliva is important for lubricating your mouth and throat to aid in swallowing and digestion, and helps to shield your teeth from cavity causing bacteria.

Leads to gum disease or gingivitis.

Deformed facial structure/development in growing children…..such as long narrow faces, depressed chin, narrow mouths, gummy smiles, dental malocclusion, crowded teeth and poor posture.

Fatigue or energy depletion as less oxygen is delivered to the lungs and vital organs.

Mouth breathing also decreases nitric oxide production, which my lead to : Higher blood pressure; Higher resting heart rate; Lower cognitive function; A compromised immune function; higher risk of inflammation & chronic diseases.

Potential Symptoms & Dangers of Chronic Mouth Breathing while Sleeping!

In Children

Snoring

Dry Throat & Mouth

Dry & Cracked Lips

Bad Breath.

Slower than normal Growth Rate.

Irritability / Mood Swings.

Increased crying during the night.

Large / Inflamed Tonsils.

Daytime sleepiness.

In Adults

Snoring

Dry Mouth

Halitosis (bad breath)

Hoarseness while breathing & talking.

Awaking tired & irritable.

Slow onset of Chronic Fatigue.

Brain Fog.

Dark Rings under the Eyes.

Functions of the Nose

All functions of efficient breathing, smelling… A resting place for spectacles/glasses.
Our body and respiratory system is designed first and foremost to breathe through the nose… If your nose is blocked or obstructed, the body automatically resorts to its back up system to provide oxygen… your mouth.

Functions of Mouth

Of course, pleasurable things, and the resulting smiling and belly laughing requires an open mouth.
Talking, eating, tasting, exertion, kissing, backup strategy/survival system to provide oxygen to the body.

What are the underlying causes that creates the habit of chronic mouth breathing?

A prevention/obstruction of the nasal passageway/airway, such as a broken nose or deviated septum from a trauma/injury.

Chronic exposure to stress, toxic relationships/environment.

Poor diet/nutrition…soft foods, no jaw muscle development.

Nasal congestion…allergies, colds, sinus infections.

Enlarged tonsils, turbinates or adenoids… inflamed tissue in the lining of the nose that restricts the nasal airways can contribute to regular nose bleeds and sinus infections.

Benefits of Nasal Breathing

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