Are you unwittingly shortchanging your health every time you take a breath?
What’s So Bad About Mouth Breathing?
The nose is designed for smelling and breathing, while the mouth is for talking, tasting, and eating.Problems arise when body parts operate outside their intended functions, according to Dr. Mark Burhenne, a family and sleep medicine dentist. The airway can collapse when breathing through the mouth, as the air is forced through the airway at a much larger volume compared to nose breathing, he said.
Mouth breathing is also one of the most likely causes of gum disease and cavities. It can damage the gums and the soft tissues lining the mouth, disrupting the natural balance of bacteria in the oral cavity.
Other effects of mouth breathing include bad breath, tooth decay, gum disease, throat irritation, infections, dry mouth, hoarseness, and respiratory fatigue, Dr. Modi added. It is associated with deprived sleep, loss of concentration and memory, mood metabolism, snoring, fatigue, brain fog, raised blood pressure, chronic stress, and anxiety, she noted.
The Benefits of Nose Breathing
Nose breathing allows air to undergo a thorough purification process before reaching the lungs. As the air passes through the nasal structures, including the nasal hairs, cilia, cavities, and turbinates, it transforms. These nasal structures filter, disinfect, humidify, and purify the air, removing dust, allergens, and pollutants. The nasal airway also introduces nitric oxide into the air we breathe.
Nitric oxide plays a vital role in various neurobiological functions, such as memory and behavior. It also helps regulate blood pressure and inflammation. Additionally, nitric oxide has shown potential benefits in the management of obesity, with studies in mice suggesting it may promote weight loss. Research in animal models indicates that nitric oxide can have pain-relieving effects and even exhibit antidepressant-like properties.In his book, James Nestor, an award-winning science journalist and author of “Breath: The New Science of a Lost Art,” writes that nasal breathing can boost nitric oxide production sixfold. This means that by breathing through the nose, we can absorb 18 percent more oxygen compared to breathing through the mouth, he added. Mr. Nestor’s research delves deep into the intricate mechanisms of the respiratory system, revealing the nose’s vital role in optimizing bodily functions.
“When breathing through our noses, it clears air, heats it and moistens it for easier absorption. Most people know this. But what so many people never consider is the nose’s unexpected role in problems like erectile dysfunction. Or how it can trigger a cavalcade of hormones and chemicals that ease digestion or lower blood pressure. How it responds to the stages of a woman’s menstrual cycle. How it regulates our heart rate, opens the vessels in our toes and regulates our heart rate,” Mr. Nestor writes.
The erectile dysfunction drug Viagra works by releasing nitric oxide into the bloodstream, which opens up the capillaries in the genitals and other areas of the body.
The nasal airways also have antifungal, antiviral, and antibacterial properties. What’s more, nasal breathing slows the breath, leading to better recruitment of the diaphragm, according to Dr. Modi. This is calming and allows for more efficient oxygen uptake, she noted.
An Unexpected Sleep Hack
Mouth taping ensures you’re getting adequate air through the nostrils while sleeping.Mr. Nestor experimented on himself and found that mouth taping reduced his snoring from four hours to just 10 minutes and also eliminated his sleep apnea events, which had previously occurred two dozen times.
Breathwork Techniques to Try
“The breath is an underutilized tool when it comes to performance and well-being,” functional breath coach Ross Austen told the Epoch Times. “Once you start to understand the science and the nervous system, you can start to piece things together and have a bigger appreciation of the impact of breathwork.” The good news is, he added, that the breath is trainable, and once we grasp the fundamentals, it can assist with improving our well-being and performance. He recommends the following breathwork techniques to promote calm and relaxation:- Extended exhale breathing: inhale for 4 seconds, exhale for 8 seconds (repeat)
- Cadence breathing: inhale for 3 seconds, hold for 3 seconds, exhale for 6 seconds, hold for 3 seconds (repeat)
- 478 breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds (repeat)
- Physiological sigh: deep inhale, second inhale, sigh out
In the book “The Breath of Life, or Mal-Respiration: And Its Effects Upon the Enjoyments & Life of Man,” written in the 1800s and now considered a classic, author George Catlin writes in the final paragraph: “And if I were to endeavor to bequeath to posterity the most important Motto which human language can convey, it should be in three words – SHUT-YOUR-MOUTH … where I would paint and engrave it, in every Nursery, and on every Bed-post in the Universe, its meaning could not be mistaken. And if obeyed, its importance would soon be realized.”
