Breathe Through Your Nose and Live Longer

Breathing through your nose offers numerous health benefits that can contribute to a longer, healthier life. Here’s why nasal breathing is superior to mouth breathing:

Nasal Breathing Benefits

Air Filtration and Conditioning

Your nose acts as a sophisticated air filtration system, warming, humidifying, and cleaning the air before it reaches your lungs[1]. The nasal passages are lined with tiny hairs called cilia that trap dust, bacteria, viruses, and other airborne particles[1]. This filtration process helps protect your lungs and overall respiratory health.

Nitric Oxide Production

One of the most significant advantages of nasal breathing is the production of nitric oxide (NO) in the nasal passages and sinuses[2][4]. Nitric oxide offers several health benefits:

– Vasodilation: NO dilates blood vessels, improving circulation and lowering blood pressure[1][2].
– Improved oxygenation: NO enhances oxygen uptake in the lungs, increasing oxygen delivery to tissues by about 10-15%[3][5].
– Antimicrobial properties: NO has bactericidal and bacteriostatic effects, helping to maintain a healthy microbiome in the nasal cavity and sinuses[2].

Respiratory Function

Nasal breathing improves overall respiratory function:

– Better lung function: The increased resistance in nasal breathing stimulates the diaphragm, leading to more efficient breathing[1].
– Improved exercise capacity: Nasal breathing during physical activity can enhance endurance and reduce exercise-induced asthma[4].
– Reduced risk of sleep apnea: Proper nasal breathing can help prevent snoring and sleep apnea[1].

Drawbacks of Mouth Breathing

Mouth breathing bypasses the protective functions of the nose and can lead to several health issues:

– Dry mouth and increased risk of dental problems[1]
– Reduced nitric oxide production[2]
– Inefficient breathing and potential hyperventilation[1]
– Increased water loss through respiration[1]
– Potential facial development issues in children[1]

Techniques to Improve Nasal Breathing

Diaphragmatic Breathing

Practice breathing “low and slow” by engaging your diaphragm. This technique increases air volume while reducing breaths per minute[1].

Humming

Humming can increase nitric oxide levels up to 15-fold compared to quiet breathing[3]. It has been used therapeutically for conditions like chronic sinusitis[3].

Breath Holding

Controlled breath holding can help reduce nasal congestion and increase nitric oxide production[3]. After exhaling, try holding your breath for up to 30 seconds to reduce nasal resistance.

By incorporating these nasal breathing techniques into your daily routine, you can potentially improve your overall health, enhance oxygen delivery to your tissues, and support your body’s natural defense mechanisms. While nasal breathing isn’t a cure-all, it’s a simple yet effective way to optimize your respiratory function and potentially contribute to a longer, healthier life.

The Tarahumara Runners

The Tarahumara runners of Mexico are renowned for their incredible endurance, able to cover up to 62 miles a day well into their 60s[9]. A key factor in their success is their breathing technique – they breathe primarily through their noses while running[9]. This nasal breathing approach offers several significant benefits for runners and athletes:

Benefits of Nasal Breathing for Runners

Improved Oxygen Uptake and Delivery

Nasal breathing optimizes oxygen uptake and delivery to muscles, enhancing performance and endurance[10]. The nose filters, warms, and humidifies inhaled air before it reaches the lungs, allowing for more efficient oxygen absorption[9].

Protection Against Bronchoconstriction

Breathing through the nose helps guard against exercise-induced bronchoconstriction, a common issue for many runners that can lead to asthma-like symptoms[10]. The warmed and humidified air is less likely to irritate the airways.

Increased Ventilatory Efficiency

Studies have shown that nasal breathing can increase ventilatory efficiency by up to 22%[11]. This means runners get more benefit from each breath, potentially improving their overall performance.

Improved CO2 Tolerance

Nasal breathing helps maintain optimal carbon dioxide levels in the blood[10]. This can reduce the sensation of air hunger during intense exercise, allowing athletes to push harder for longer.

Adapting to Nasal Breathing

Transitioning to nasal breathing while running takes time and practice:

1. Start by slowing your pace and gradually increase intensity as you adapt[10].
2. It may take 6 weeks to 6 months to fully adapt, depending on individual factors[11].
3. Use nasal strips or dilators for high-intensity sessions if needed[12].
4. Keep a tissue handy, as your nose may run initially[12].

The Buteyko Method

The Buteyko breathing method can help transition to nasal breathing. It involves a simple self-test to estimate CO2 levels:

1. Sit comfortably and breathe normally through your nose.
2. After exhaling, pinch your nose and hold your breath.
3. Time how long you can hold until you feel the first urge to breathe.
4. Resume breathing calmly through your nose.

The time measured is called the “control pause” (CP). A CP of 40-60 seconds indicates healthy breathing, while shorter times suggest room for improvement[13].

By incorporating nasal breathing techniques into your running routine, you can potentially enhance your performance, protect your respiratory health, and even extend your running longevity, much like the legendary Tarahumara runners.

Breathing through your nose can indeed have significant health benefits and potentially contribute to longevity. Here’s a guide on how to practice Buteyko breathing daily:

Unblocking Your Nose

The first step is to clear any nasal congestion:

1. Sit up straight
2. Take a small breath in and out through your nose (or mouth corner if very congested)
3. Pinch your nose closed and hold your breath
4. Gently nod or sway until you feel a strong urge to breathe
5. Release and breathe gently through your nose
6. Calm your breathing as quickly as possible

Repeat this 6 times, waiting 30-60 seconds between rounds. This can rapidly decongest your nose[1].

Daily Breathing Awareness

To increase your Control Pause (CP), be mindful of your breathing throughout the day:

– Always breathe through your nose, even during exercise
– Breathe more lightly than normal
– Control your breathing during stress
– Avoid mouth breathing

Exercising with Buteyko Breathing

When exercising:

– Breathe only through your nose as much as possible
– Reduce intensity if needed to maintain nasal breathing
– Get comfortable with mild air hunger
– For those with a CP under 20 seconds, never open mouth during exercise[5]

Advanced Practice

As your CP increases from 20 to 40 seconds:

– Walk with one nostril blocked
– Gradually incorporate more intense exercise while maintaining nasal breathing
– Use breath holds to simulate high altitude training effects

Regular practice can improve oxygen delivery, enhance EPO production, and optimize blood circulation[1][5].

By consistently applying these techniques, you may experience improved respiratory function, reduced symptoms of conditions like asthma, better sleep quality, and potentially increased longevity through optimized breathing patterns[19][21].

How Can Buteyko Breathing Incrase Heartrate Variability?

Buteyko breathing can potentially improve heart rate variability (HRV) in several ways:

1. Slows breathing rate: Buteyko breathing encourages slow, controlled nasal breathing at a rate of about 5-6 breaths per minute. This slower breathing rate aligns with the body’s natural resonant frequency, which can increase HRV[25].

2. Activates the parasympathetic nervous system: The slow, deep breathing practiced in Buteyko technique activates the “rest and digest” parasympathetic response, which is associated with increased HRV[25].

3. Improves baroreflex sensitivity: Slow breathing at around 6 breaths per minute strengthens the baroreflex, a key mechanism for blood pressure regulation. This enhanced baroreflex sensitivity is linked to improved HRV[25].

4. Reduces stress and anxiety: Buteyko breathing can help lower stress and anxiety levels, which are associated with reduced HRV. By promoting relaxation, it may indirectly improve HRV[26].

5. Enhances CO2 tolerance: The Buteyko method aims to correct overbreathing and improve CO2 tolerance. This may lead to more efficient breathing patterns and potentially better HRV[27].

6. Promotes nasal breathing: Buteyko emphasizes nasal breathing, which filters and warms air, potentially reducing respiratory stress and supporting better overall breathing patterns that could positively impact HRV[28].

While more research is needed to fully understand the relationship between Buteyko breathing and HRV, the technique’s focus on slow, controlled breathing and its potential to reduce stress and improve overall respiratory function suggests it may have a positive impact on heart rate variability.

What if You Have a Deviated Septum?

A deviated septum can indeed pose challenges to nasal breathing and potentially impact overall health. Here’s an overview of how a deviated septum affects breathing and its implications:

Impact of a Deviated Septum on Breathing

A deviated septum causes the nasal passage to be narrower on one or both sides, leading to:

Difficulty breathing: The most common symptom is trouble breathing through one or both nostrils[33][34]. This can make it harder to get sufficient air through your nose, especially during physical activities[33].

Nasal congestion: The narrowed airway can cause a feeling of stuffiness or blockage, particularly on one side of the nose[34][36].

Dry nasal passages: Restricted airflow can lead to dryness in the nasal membranes, increasing the risk of nosebleeds[33][35].

Health Implications

A deviated septum can have several health consequences:

Sleep disturbances: It can contribute to snoring and sleep apnea, leading to poor sleep quality and daytime fatigue[33][34][36].

Increased sinus infections: The altered airflow can make it easier for bacteria to grow, potentially leading to more frequent sinus infections[33][35].

Headaches and facial pain: Some people experience headaches or facial pain due to the pressure buildup in the nasal cavity[33][35].

Treatment Options

If a deviated septum is significantly impacting your breathing and health, there are several treatment approaches:

Non-surgical options:
– Nasal steroid sprays
– Saline sprays
– Breathe-right strips[34]

Surgical correction: For more severe cases, a septoplasty (surgery to straighten the septum) may be recommended[34].

Importance of Proper Diagnosis

It’s crucial to consult with an ENT (Ear, Nose, and Throat) doctor or a rhinologist for a thorough evaluation[34]. They can determine the severity of your septal deviation and recommend the most appropriate treatment.

While a deviated septum can indeed interfere with optimal nasal breathing, proper diagnosis and treatment can help restore better airflow and potentially improve overall health and well-being.

2 comments

Jim Carlin December 29, 2013 at 6:10 pm

interesting-I developed this breathing patern while training for the mile run in highschool

Xeno December 29, 2013 at 6:35 pm

It’s one of those things I think we instinctively know and some people do right. I was just working in the garden and caught myself mouth breathing. I’m now working on making nose breathing during exercise a new habit.

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Breathe Through Your Nose and Live Longer

Nasal Breathing Benefits

Drawbacks of Mouth Breathing