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Nasal Breathing - The Apeiron Life Perspective

Updated: Oct 24, 2022


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What it is:

We inhale about 10,000 liters of air daily throughout 20,000 to 25,000 breaths. That's around 8 million breaths per year. Although the process happens automatically, governed by our autonomic nervous system, there is good reason to bring attention to it as often as possible – particularly if you're doing it wrong.


All breaths are not created equal. Deep breaths are superior to shallow ones. And nasal breathing is much better for us than mouth breathing. Becoming mindful of your breath can be life-changing, and there are plenty of techniques to cultivate better habits.


The purported claims:

Nasal breathing:

  • Appropriately warms and filters air before it enters the lungs

  • Supports oral health

  • Recruits the diaphragm and delivers more oxygen to tissues

  • Slows our breathing rate, promoting relaxation

  • Promotes heart health

  • Increases heart rate variability

What the science says:

About half of us are chronic mouth breathers. The reasons vary from allergies that cause nasal congestion to low humidity environments drying out the sinuses, leading to irritation and discomfort. Even when stressed, we subconsciously sip shallow gups of air, limiting our intake. Lower intake of air for whatever reason is detrimental to our health.


New research points to a shift in stunted facial and jawbone development resulting in changes to the anatomy of our mouths, narrowing our airways, and making it harder to breathe.


One theory is that our penchant for soft, processed foods requires less chewing than our ancestor's diet rich in fibrous foods. This reduction in use ushered in smaller mouth sizes and airways that obstruct breathing and pose a severe risk to our health. As our airways narrow, we become plagued with chronic nasal congestion and an increased risk of developing obstructive sleep apnea (OSA), a disorder characterized by snoring and breath-holds during sleep. At the mild end of the spectrum, snoring might keep a bed partner awake. In more severe cases, temporary pauses between breaths starve the body of oxygen and wake us from sleep every few minutes, preventing us from getting deep sleep. This can lead to headaches, fatigue, trouble focusing, weight gain, and more severe cardiometabolic diseases.


Chronic mouth breathing also dries out the mouth. Bacterial populations living along the teeth and gum lines may shift towards organisms that promote gum disease, tooth decay, and bad breath.


Making the transition to nasal breathing can transform our physiology. When we inhale through our nose, we activate our body's defense system as small particles that plague urban environments get trapped in our mucus membrane. These particles from car emissions, industrial chemicals, and cleaning products can cause systemic inflammation, asthma, sleep problems, and cognitive impairments.


As well as fending off pollutants, special cells that line our nose warm and moisten incoming air preparing it for gas exchange in the lungs. Nasal inhalation forces us to slow our respiration rate allowing air to spend more time in the lungs.

On average, we only absorb a quarter of the oxygen available. Therefore, the longer breath is held, the more oxygen we can absorb. We promote higher oxygen uptake by intentionally slowing our breathing to between 5 and 6 breaths per minute.


Slowing our breathing also increases our tolerance for carbon dioxide. With regular breathwork training, we can eventually do more with fewer breaths. Whether you're an athlete or not, taking fewer breaths while performing physical activity allows you to take on greater challenges. It also primes you for stressful situations where shallow breathing and hyperventilation often occur on autopilot.


Nasal breathing increases carbon dioxide's delivery of oxygen to tissues and increases nitric oxide's circulating levels. Both of these are blood vessel dilators allowing for increased oxygen availability. During exercise, this alleviates cramps, light-headedness and helps to oxygenate muscles.


Slow, deep nasal breaths are also crucial for heart health in a resting state. Recruiting the diaphragm during active belly breaths lowers blood pressure and takes the strain off the heart. This may reduce our risk of heart disease and promote relaxation.


If you aren't used to activating your diaphragm when you breathe, it can take some getting used to. Forced exhales are the best place to start. The 4-7-8 breathing technique, popularized by Dr. Andrew Weil, is an easy way to train yourself to breathe with your belly. Inhale through your nose for a count of 4 seconds, hold it for 7, and exhale through pursed lips for 8. Repeat this four times and gradually work your way up to more cycles. This can be performed anytime, though it can be particularly useful for combatting stress and promoting sleep.


Breathing activates both branches of the autonomic nervous system: the sympathetic (fight or flight) and the parasympathetic (rest and digest). Inhales elevate heart rate and blood pressure, increasing alertness and focus. Exhales have the opposite effect of slowing things down and promoting relaxation. When we manage to coordinate these two states, we synchronize the heart and lungs in a way that maximizes oxygen uptake and carbon dioxide emptying, while amplifying heart rate variability. Higher heart rate variability – the millisecond intervals between heartbeats – is associated with all aspects of good health, from a lower risk of cardiovascular disease and diabetes to improved cognition and memory.


Interestingly, each nostril activates a different autonomic nervous system branch. The right nostril puts us in that high focus "go" state, while the left relaxes us. You can bring attention to this energy exchange with the yogic alternating nostril breathing technique, Nadi Shodhana. Regular practice of this may improve learning and athletic endurance.


Numerous different breathing techniques are designed to train us to do more with less, improve mental clarity and physical wellbeing. James Nestor, author of the bestselling book Breath: The New Science of a Lost Art, has several video tutorials for breathing practices on his website. If you wish to discover more breathwork tools for longevity and health, there is a list in the references section at the end of this article.


Our take:

It is never too late to start practicing nasal breathing. As often as you notice it, make a conscious effort to close your mouth and slow your inhales and exhales. Work towards a breathing rate of between 5 to 6 breaths per minute.

There are many breathing techniques to experiment with, ranging from those familiar in the yoga community to those aimed at improving endurance in extreme athletes. Start with a practice that feels comfortable to you and see where it takes you.


If you struggle with nasal breathing, consider orofacial myogenic therapy. Some useful tools are available, particularly to support nasal breathing during sleep. These include nasal dilators and mouth tape to open the airways and gently encourage the mouth to stay closed.


Will this benefit you?

Conditioning yourself to breathe through your nose not only supports lung health but also places less burden on the heart, improves brain function, and boosts mood. While it can take some getting used to, it is one of the best ways of achieving your health goals.


Still curious to try it? If you do, here's what to keep an eye on:

If you suspect chronic congestion prevents you from breathing through your nose, speak to your Client Advocate, who can connect you to the correct specialist. HEPA air filters and humidifiers can improve air quality at home. There are also effective ways to unblock the nose that involve a gentle pinch of the nose and swaying back and forth while you hold your breath. See the video on James Nestor's website for more information.


References:


Breath: The New Science of a Lost Art by James Nestor

The Power of the Downstate by Sara Mednick

Jaws: The Story of a Hidden Epidemic by Sandra Kahn and Paul R. Ehrlich

Resonance frequency breathing and HRV https://pubmed.ncbi.nlm.nih.gov/28890890/

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