Incorporating nasal breathing into your exercise routine can have numerous positive effects on your overall health, performance, and recovery. Here’s a breakdown of the major benefits of breathing through your nose rather than your mouth when working out.
Nose breathing delivers oxygen more efficiently into the lower lobes of the lungs, unlike mouth breathing, which keeps air primarily in the upper lobes. This ensures that all five lobes are used, maximizing oxygen uptake and activating parasympathetic (calming) nerve receptors. In contrast, mouth breathing activates sympathetic (stress-inducing) nerve receptors in the upper lobes.
The lower lobes of the lungs are gravity-fed, allowing for better blood flow and more efficient removal of carbon dioxide (CO2). Efficient CO2 elimination through nasal breathing reduces the need for excessive panting during exercise, helping you breathe more steadily.
Breathing deeply into the lower lobes of the lungs engages and strengthens the diaphragm, the main muscle responsible for breathing. A well-functioning diaphragm not only supports more efficient breathing but also promotes better stomach function, potentially reducing heartburn and other digestive issues.
Nose breathing forces the entire rib cage to participate in each breath. This not only allows the ribs to act as levers that massage the heart and lungs but also prevents the rib cage from becoming rigid, which would otherwise constrict the lungs and heart with every breath.
Engaging the full rib cage with deep nasal breathing also promotes lymphatic flow. This helps to pump lymph fluid from the lower body into the chest cavity, supporting healthy immune function and detoxification.
Nasal breathing boosts the production of Nitric Oxide (NO), a powerful molecule that plays a vital role in expanding blood vessels, increasing circulation, and protecting organs. This crucial molecule is not produced as efficiently during mouth breathing.
Studies show that nasal breathing during exercise leads to a lower heart rate and breath rate compared to mouth breathing. This reflects a more efficient use of oxygen and less strain on the body.
Nasal breathing during exercise increases alpha brain wave activity, which is associated with relaxation and meditation. In contrast, mouth breathing tends to produce more beta brain waves, linked to stress and anxiety.
In addition to alpha wave production, nasal breathing promotes brain wave coherence, resulting in a more organised and calm brain function, ideal for staying focused and relaxed during physical activity.
Nasal breathing is often perceived as easier than mouth breathing during exercise, according to the Borg Scale of Perceived Exertion. By breathing through the nose, individuals often feel less strain and effort while exercising.
With nasal breathing, athletes report shorter recovery times and better endurance. This suggests that nasal breathing helps the body manage oxygen and energy more effectively, allowing for quicker recuperation after intense workouts.
Nasal breathing reduces the fight-or-flight stress response by up to 50% compared to mouth breathing during exercise. This shift toward the parasympathetic nervous system fosters a more relaxed state, even during physical exertion.
The parasympathetic nervous system, responsible for rest and digestion, is activated more strongly during nasal breathing. This enhances recovery and supports overall well-being, making exercise feel less strenuous and more calming.
By training yourself to breathe through the nose, you allow the diaphragm to contract fully, leading to greater lung capacity and stronger respiratory muscles, which ultimately improve performance in the long run.
Nose breathing has been shown to improve endurance, allowing you to work out for longer periods with less perceived effort. The more efficient oxygen delivery and balanced brain waves make for a smoother and more sustainable workout experience.
To fully unlock the benefits of nasal breathing during exercise, learning proper techniques is essential. Progressive Breathing offers online guidance on diaphragmatic nasal breathing to help you maximise your health and fitness potential.
By incorporating nasal breathing into your workouts, you’ll experience more efficient oxygen delivery, better focus, reduced stress, and enhanced overall performance. Start transforming your exercise routine with nasal breathing today!
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