Your body is designed to naturally breathe through the nose and yet so many children, as well as adults today, breathe from their mouth. Breathing through the mouth all the time, including when you're sleeping, can lead to various health problems.
Mouth breathing is when you inhale and exhale through your mouth rather than your nose. Breathing through your mouth, when your nose is blocked or congested is normal. However, if mouth breathing is a regular habit of yours, it can prove to be harmful to your overall health.
In this article, you will understand what is nasal breathing and why breathing through your nose is recommended.
Introduction to Nasal Breathing
Breathing is the process of respiration, during which air is inhaled into your lungs through the nose or the mouth. Nasal breathing is described as the physiological necessity to breathe through your nose.
The nose is the primary organ of the body’s respiratory system and is also the organ of smell. Air enters into the body (inhalation of oxygen) and expels (exhalation of carbon-di-oxide) out through the nose. Oxygen is the life-supporting gas for all living organisms and carbon dioxide is a colorless gas that contains one molecule of carbon and two molecules of oxygen.
When you breathe in air, the nose acts as a filter and retains small particles in the air. Air is drawn in via the nostrils or external nares and enters the large nasal cavity where air passes through a series of protective layers, before opening up at the pharynx (the part of your throat which lies behind your mouth and nasal cavity and above the esophagus and the trachea). The air then passes from the pharynx on to your lungs.
Why should you breathe from the nose?
1. Nose breathing filters the air you breathe, making you less prone to infections and thus, helping in breathing better quality of air. Your nasal cavity is lined with mucous membranes that keep your nose moist. Little hairs inside your nasal cavity filter the air you breathe in, and block dirt, dust, harmful bacteria, and viruses from getting into your lungs.
2. Nose breathing improves circulation, blood oxygen, and improves lung volume. Your nasal cavities produce a molecule called nitric oxide, which increases blood flow through the lungs and boosts oxygen levels in the blood. Better oxygen levels mean more energy and increased vitality.
3. Your nose acts as a humidifier and regulates the temperature of your breath. Your throat and lungs do not accept dry air well. Your nose moistens the air you breathe and prepares it for your throat and the lungs to receive it. The multiple-layer pathway (long bony structures that are covered with layers of tissues) expand and contract in your nasal cavity to regulate the temperature of the air.
4. Breathing through the nose limits air intake and also forces you to slow down, ensuring that a proper breath is attained. Proper nose breathing reduces hypertension and stress for most people and improves brain function. It also prevents you from overexerting yourself during a workout.
5. Nose breathing helps in controlled breathing. The air that you inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Controlled breathing reduces stress, boosts your immune system, and promotes better focus and concentration.
6. Nasal breathing helps maintain the balance of pH in your blood. pH is a measure of the acidity or alkalinity of an aqueous solution. The pH of the blood means the acidity or alkalinity of the blood. For the blood, a pH of 7 is neutral and is normally in the range of 7.35 to 7.45. The lower the pH, the more acidic the blood.
The normal pH of blood is maintained when there are low levels of carbon dioxide in your body. When you breathe fast, you exhale more amounts of carbon dioxide and this pushes the pH of the blood towards normal.
Understand that nasal breathing allows for the proper exchange of oxygen-carbon dioxide during respiration, which maintains the pH in the blood.
Now that you know the benefits of nasal breathing, it is advisable to avoid breathing through the mouth. In case you are having difficulties in breathing properly through your nose, consult an ENT immediately.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.