Nasal Breathing vs. Mouth Breathing: Which Is Better for Your Health?

Are you aware of your Breathing? Is it bad to breathe through your mouth? Such questions might linger in your mind? Well, Breathing comes naturally and effortlessly from birth. It is believed that most people breathe through their nose. However, mouth breathing occurs due to cold when the nasal passages are blocked, and other medical concerns include a deviated septum, asthma, allergies, and sinusitis.

Let’s understand which one is better for your health. One study indicates prolonged mouth breathing can impair cognitive function more than nasal breathing. Dr. Andrew P. Galante, a health expert, says that nasal breathing is better than mouth breathing as it activates the part of the nervous system that supports rest, recovery, and digestion. Hence, it helps the body function better even during stress.

There are various myths that research throws light on. The most common myth is that mouth breathing is bad for health. Another myth says that an uncomfortable dynamic mouth posture can be developed due to continually breathing from the mouth, leading to dental issues such as malocclusion, increased cavities, malodour, and gingival inflammation.

Finally, people who breathe from the mouth are likely to have weaker lip muscle tone than people who breathe from the nose. It’s just a myth.

How Nasal Breathing Works

• The nose is wonderfully designed, and it functions beyond inhalation and exhalation. It plays a significant role as a natural filter, humidifier, and temperature regulator, ensuring the air you inhale is clean, warm, and moist before reaching your lungs.
• Nasal breathing benefits remarkably, impacting overall health by oxygen absorption, improving lung function, regulating blood pressure, enhancing air filtration and humidification, and optimizing body functions through proper air intake.

Nasal breathing is innate when it comes to respiration. It promotes nitric oxide production, which helps in improving oxygen uptake in the lungs. The filtered air leads to healthier lungs and prevents exposure to pathogens and pollutants. Breathing and exercise have been observed to improve the quality of life of those with chronic lung conditions such as COPD, says Dr. Rizzo.

• Connection to better sleep, reduced stress, improved exercise

1. Nasal breathing benefits sleep, reducing snoring, and supports deep, restorative sleep. Research indicates that practicing controlled slow breathing techniques, deep breaths (diaphragmatic breathing), can potentially improve sleep quality by promoting relaxation and activating the parasympathetic nervous system, resulting in faster sleep onset without wakefulness during sleep.
2. Controlled nasal breathing activates the parasympathetic nervous system, counterbalancing the high sympathetic activity intrinsic to stress and anxiety and promoting relaxation in the body.
3. Athletes are often trained to enhance nasal breathing capacity, which leads to better endurance and oxygen efficiency. For efficiency, you can practice belly breathing while at home.

How Mouth Breathing Affects Your Health

There are two sides to a coin, and mouth breathing has pros and cons. It can be necessary in some situations, but chronic mouth breathing can lead to several health concerns, as studies have shown. Let’s explore how to stop mouth breathing and the adverse effects of mouth breathing on health.

Adverse Effects of Chronic Mouth Breathing:

• Dry Mouth & Increased Risk of Cavities: In this case, saliva production decreases, leading to several oral health issues.
• Sleep Disruptions: Mouth breathing is linked to concerns like snoring, sleep apnea, and disturbed sleep.
• Increased Stress Response: Chronic mouth breathing can keep the body in a fight-or-flight state.
• Jaw & Posture Issues: Prolonged mouth breathing may contribute to misalignment in the jaw and poor posture, causing serious dental issues.
• Reduced Oxygenation: Mouth breathing bypasses the nitric oxide production of nasal breathing, reducing oxygen efficiency.

Nasal vs. Mouth Breathing During Exercise

Breathing plays a key role in every aspect of life, including exercise. During exercise, breathing efficiency enhances performance and endurance.

How Breathing Style Affects endurance, oxygen efficiency, and performance:

• Optimal breathing patterns help maintain homeostasis, but significant issues may arise when breathing is disrupted.
• Evidence suggests that diaphragmatic breathing may decrease stress, and specific exercises, such as Purified Lip breathing, deep breathing, and box breathing, can be useful in chronic pain management.
• The role of breathing in the athlete’s performance cannot be underrated. Athletes are encouraged to practice controlled breathing throughout training and competitions to optimize their performance, especially to improve their mental and physical well-being, concentration, better focus, develop a positive attitude, and achieve goals. Maintaining a consistent and controlled respiratory rate during exercise ensures adequate oxygen supply to the muscles, regulation of the heart rate, and improved focus and concentration, all of which are essential for achieving the best athletic performance.
• Mouth Breathing leads to rapid breathing, dehydration, and inefficient oxygen exchange.
• High-intensity workouts may require mouth breathing, but nasal breathing should be prioritized whenever possible.

Signs You Might Be a Chronic Mouth Breather

If you frequently breathe through your mouth, you may observe the following signs:

• Persistent dry mouth
• Waking up frequently during the night or poor quality sleep
• Brain fog and fatigue
• Bad breath
• Snoring
• Nasal congestion or difficulty breathing through the nose
• Hoarseness
• Sore throat
• Drooling during the night

Several factors, including allergies, nasal blockages, and poor posture, can contribute to chronic mouth breathing.

How to Train Yourself to Breathe Through Your Nose

Amidst your busy schedules, you may sometimes find yourself breathing through your mouth. In such situations, you can take steps to change your breathing patterns. Below are some strategies for your practice.

Practical Exercises:

• Try the Buteyko Method: The Buteyko method is a breathing technique that utilises breathing exercises to treat asthma and other respiratory conditions. This technique is focused on breath control to encourage nasal breathing.
• Use Mouth Tape: Applying tape to your lips at night can help reinforce nasal breathing while sleeping. Mouth tape gently holds the lips together during sleep, helping regulate airflow through the nose, blocking mouth breathing.

Find more to read: Mouth Taping for Sleep: Does It Really Improve Breathing and Sleep Quality?

• Clear Nasal Congestion Naturally: Nasal irrigation (Nasal irrigation, also known as sinus rinsing. It is the practice of moving a saline (saltwater) solution through your nasal passages to release mucus and flush out debris and allergens), humidifiers, and proper hydration can help keep your nasal passages clear.
• Improve Posture & Tongue Positioning: Keep focusing your tongue by gently resting on the roof of your mouth, just behind your front teeth, while maintaining a straight spine, relaxed shoulders, and ears aligned with your shoulders; this helps maintain an open airway and encourages nasal breathing.

Final Thoughts: Which Is Better and Why?

Overall, nasal breathing is superior for health, supporting better oxygen absorption, lung function, sleep quality, and stress reduction. However, mouth breathing is sometimes necessary, such as during intense physical exertion or when nasal passages are blocked, making breathing difficult. By becoming more mindful of your breathing habits and implementing techniques to promote nasal breathing, you can experience long-term health benefits and improved well-being. Integrate the best breathing techniques for your better health. Share your comments below.