Unlocking the Power of Nose Breathing
Did you know we breathe in and out about 25,000 times a day? As a dentist, I’ve always considered how we keep our gums, teeth, and jaw healthy for oral hygiene. But even more so, I’ve discovered how else the mouth and the way we breathe connects to our overall health. So, if you haven’t considered how you take each of those breaths, this is your chance! First question I’ll ask you to consider is:
Are you a mouth or nose breather?
Mouth Breathing vs Nose Breathing
When comparing nose and mouth breathing, the key differentiator is the impact each breathing type has on your health. Mouth breathing can result in dehydration and alterations in the microbial community within your mouth. These conditions can subsequently lead to the following issues:
Headaches
Sore throat and cold symptoms
Inflamed gums
Misalignment of teeth
Bad breath
Increased risk of cavities
Asthma
Digestive disturbances including gas, upset stomach, & acid reflux
Even more so, it can affect your sleep by causing snoring, teeth grinding, and other signs of disruption.
It's important to note that severe or persistent snoring and sleep apnea can be symptoms of more serious health conditions, and should be evaluated by a healthcare professional.
With all this in mind, be conscious of your breath and do your best to practice consistent nose breathing. Did you know breathing through the nose offers several benefits? I’ve listed a few below!
Moisturizes the air - The nose warms and humidifies the incoming air, assisting your lungs in processing it more efficiently, particularly in cold or dry climates.
Filtration - The hairs and mucus in your nose trap dust, allergens, and pathogens, reducing their likelihood of reaching the lungs. Like a first line of defense!
Nitric oxide - NO is a “magic gas” your nose produces small amounts of as you inhale. This gas expands blood vessels,improves oxygen uptake in your lungs, and much more.
Relaxation – Nose breathing activates your parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress.
Reduces snoring & sleep apnea – Breathing through your nose may help reduce the severity of snoring and sleep apnea by keeping your airway open and preventing your throat’s soft tissues from collapsing during sleep.
Promotes dental health – Nose breathing promotes a healthy oral microbiome by keeping your mouth and throat moist, preventing dryness that can lead to bacterial growth and potential tooth decay.
Helps manage thoughts & emotions – Slow, intentional nose breathing can help you stay in control of your emotions, especially when you’re busy or are feeling stressed.
The Nose Knows
Given the benefits of nose breathing, you may now be motivated to ensure you’re consistently breathing this way. At the end of the day, your nose knows best! And while breathing is automatic, it is not out of our control. There are small steps you can take to make big changes for your health.
Healthy Habits: Try Something New
Ready to take a step towards better breathing? I recommend experimenting with mouth tape at night to gauge your comfort level.
If you find this uncomfortable, you can start by using mouth tape for shorter periods during the day or evening when it works for you, until you’re familiar and feel ready to use it at night.
If it feels perfectly normal to you, it's likely you're already a nose breather. Maintain this good habit, and perhaps consider trying the mouth tape during sleep for a few nights a week.
Small Steps Lead to Big Changes over time
Breathing is so much more than providing your body with air. From improving sleep to regulating emotions, you can take small steps towards gaining the benefits nose breathing provides.
If you’re looking for more tips on how to breathe better, join me in one of The Lagom Method Circles HERE or discover my related posts on how you can breathe for a better you!
‘Small steps can go a long way’