The Power of Nostril Breathing and Mouth Taping
Research Article of the Week:
“Close Your Mouth is a self-help book containing complete instructions for the Buteyko Method for asthma, nasal congestion and snoring.”
Close Your Mouth: Buteyko Clinic Handbook for Perfect Health
Weekly Book Recommendation:
“The three yogic breathing patterns (slow, deep abdominal, and deep diaphragmatic) immediately increased both cranially directed instantaneous CSF (Cerebrospinal fluid) velocities and power of respiratory-driven CSF motion.”
Immediate impact of yogic breathing on pulsatile cerebrospinal fluid dynamics
Nasal breathing (inhaling and exhaling through the nose) has been gaining attention in recent years. Research evidence has grown, books have been written, and discussion has grown in both clinical and non-clinical settings.
While most rarely consider the way that they breathe, the simple act of nasal breathing can have a massive impact on your physical and mental health. From improving sleep to reducing stress, the benefits of nasal breathing are numerous and varied. Below, we will explore the science behind nasal breathing and how it can be incorporated into daily life to enhance overall health and wellness.
Why Nasal Breathing?
The reality is breathing patterns activate brain networks and influence every aspect of your existence
• All Cardiac Function
• Mood, Memory, Attention, Clarity
• Nervous System Modulation
Nasal breathing is the body's preferred method of breathing. The nose is designed to filter, warm, and humidify the air we breathe, which helps to protect our lungs and respiratory system. Your nasal passage even has it’s own microbiome:
Breathing through your mouth bypasses these natural filters, which can result in dry, cold air reaching the lungs. This can cause irritation, inflammation, and even infection in some cases.
These benefits of purification, heat, moisture, and pressure result in changes to the air, increasing oxygen absorption by approximately 10-15%.
Nasal breathing can also help to reduce stress and anxiety. When we breathe through our nose, we activate the parasympathetic nervous system, which is responsible for the body's rest and digest response (more on this later). This can help to slow down the heart rate, lower blood pressure, and reduce feelings of stress and anxiety.
Nasal breathing is key for sleep. Research has shown that breathing through the mouth during sleep can lead to snoring, sleep apnea, and other sleep disorders. Nasal breathing, on the other hand, can help to improve the quality of sleep, reduce snoring, and promote overall relaxation.
In addition to these benefits, nasal breathing has also been shown to improve cognitive function, increase energy levels, and enhance physical performance. By taking advantage of the natural filters and humidifiers in the nose, we can improve the oxygenation of our blood and improve our overall health.
BENEFITS OF NASAL BREATHING
Purifies, heats, moistens and pressurizes the air.
Increased oxygen absorption by approximately 10-15%
Increased O2 uptake & delivery to working muscles
Up to 22% less ventilation for improved O2 utilization
Conservation of moisture to help prevent dehydration
Protection against exercise-induced bronchoconstriction
Increased training load to allow the body to run harder with less air
More optimal for engaging the diaphragm
Mouth breathing on the other hand, may lead to:
Snoring
Fatigue
Poor concentration
Abnormal facial growth
Increased risk of cavities
Crooked teeth
Moodiness
Dehydration and Dry Mouth
Elevated Blood Pressure
Asthma and allergies
ADHD
Some of these effects are chronic and take time to unfold. But know that your body can fundamentally change based on how you breathe, especially as the years go on in many different ways.
mouth vs. nasal breathing
left vs right nostril dominance
respiratory rate (nervous system overdominance)
Sleeping breathing mechanics
Activity breathing mechanics
These changes will have an effect on all of your body's musculoskeletal ( and fascia) capabilities. Remember that you are in no way shape or form symmetrical. Many favor one lung over the other, diaphragm may become over dominant on one side, and rib flares and scoliotic changes are common. The same goes for breathing mechanics.
Mouth Taping?
As mentioned, mouth breathing negatively affects sleep in a number of ways. In fact, mouth-breathing during sleep decreases the retropalatal and retroglossal areas via the posterior displacement of the soft palate and the inferior movement of the mandible, causing a reduction in the length of the upper-airway dilator muscles.1
Mouth taping is a practice that involves placing a small piece of tape over the mouth before going to sleep at night, to encourage nasal breathing and prevent mouth breathing during sleep.
Many find the practice challenging to start. A great way to ease your way in, is by practicing during the day for small periods of time and working your way up.
As far as what to use: Medical or Kinesio tape is a great option, otherwise, specialty strips can be purchased with more optimal shape and fit. Taping vertically or horizontally may work better for you.
Medicine is personalized, and what is correct for one person, may not necessarily work best for another. Make sure to consult your physician.
Here is a video explaining the practice in more detail.
You may want to avoid trying mouth taping if:
Difficulty breathing through the nose
BMI > 35
Those with very low blood pressure
Severe heart or breathing problems
A cold, a sinus infection, or ear infection
Severely chapped lips
Alcohol or sedatives before bed.
In future articles, we will cover alternate nostril breathing, sighing patterns, diaphragmatic breathing and the many positive effects of breathe control.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/
Great post