Nose breathing
Four reasons why
Image: nzl.grandado.com
Breathing might seem automatic but there are guidelines – and many break them. Breathe deeply and slowly – feel your belly expand as your diaphragm pulls down with each breath. Breathe through your nose – unless you are running or swimming.
Why the nose?
Our face isn’t what it was. We have evolved to walk upright, while balancing a super-big brain at the top of our spine. That has resulted in many adjustments – including a crown-first (rather than snout-first) birth. Allen Moses and Elizabeth Kalliath describe the resulting package:
Significant evolutionary changes to the human head are flat face, smaller chin, shorter oral cavity, changes in jaw function, repositioning of ears behind jaws, ascent of the uvula and descent of the epiglottis, right angle bend in tongue, creation of compliant, combined, flexible airway-foodway, and speech.
Other mammals are nose- (or snout-) breathers. Many humans are inclined to mouth breathing – especially when under stress. Mouth breathing goes along with faster and shorter breaths – audible panting, punctuated by sighs and with visible movement of the chest.
Mouth breathers are common, and have poorer health outcomes. Mouth breathing in adults can result in sleep disorders, fatigue and poorer quality of life. A mouth breathing pattern in children can result in significant changes in soft facial tissue and airways and long term respiratory problems. Wojciech Kukus and fellow researchers studied 4,837 Polish children. Mouth breathers more likely to experience rhinosinusitis (inflammation of the nasal cavity and paranasal sinuses), ear infections and to use antibiotics.
Mouth breathing is strongly related to the hyperventilation syndrome. Chest pain, dizziness and shortness of breath may result (these could also the sign of medical issues – check with your doctor before you self-diagnose).
There are significant benefits that mouth breathers miss.
Air breathed through nasal passages gets better filtered (so reducing the rate of infections).
Out-breaths through the nose results in better arterial oxygenation through better maintenance of lung volume.
Breathing through the nose increases NO (nitrous oxide) supply to the lungs – NO is produced within the nose. This incredible molecule reduces blood pressure, increases immune function and enhances neurotransmission.
And – possibly, as you breathe through your nose, receptors in the ‘nasal vault’ close to the olfactory bulb contribute to modulation of cortical activity (a direct route to the cortex, while input from other sensory pathways goes through the mid-brain structures).
To help you focus on the process of (nose) breathing – try humming (maybe by yourself or with good friends) –
Sit upright with a straight back.
Place each hand on the sides of your lower abdomen.
Keep your lips closed and gently rest your tongue on the roof of your mouth.
Breathe deeply and slowly through your nose, keeping your lips closed and your tongue in position.
Allow your fingers to spread wide on your stomach as it expands.
Keep your shoulders relaxed. Do not let them rise up.
Once your lungs feel full, exhale while humming (for example an extended “Om”). Make sure to keep your lips closed.
Repeat for several breaths.
Stewart Forsyth is an organisational psychologist and executive coach and also the author of 21 Remarkable People – available from Amazon or Apple or other eBook sources.