Breathing: Nose or Mouth Which Is Better?

Humans were designed with two different ways to breathe. Through the nose or through the mouth. Both ways lead to the throat which then carries oxygen to the lungs. Most of the time you breathe automatically without even thinking about how you are doing it. About 30-50% of adults breathe through their mouths. Breathing through your nose is more healthier and also more beneficial.

Nose Breathing The Better Choice

Nose breathing is how we are designed to breathe. This is how as infants we are wired to breathe so that they can be breastfed or bottle fed, while breathing and not choking. Nose breathing is safe and efficient.

There are lots of different health benefits. One is that the nose filters out foreign particles. This could be things like dust, allergens, pollens, or viruses. Your nose hairs are in charge of filtering them and not allowing them past your nostrils. Your nose also humidifies the inhaled hair. It warms and moisturizes the air you breathe. Warming the air up to body temperature allows your lungs to use the oxygen more effectively. When you are nose breathing your nose produces nitric oxide. Nitric oxide widens the blood vessels. This then improves the oxygen circulation. Nose breathing also protects your oral health. Mouth breathing can dry your mouth out which can lead to a number of different oral problems. When you breathe through your nose, your tongue rests in a normal position which allows for your teeth and jaw formation to be correct. Nose breathing also helps you get a better quality of sleep. This is because it lessens the chance of snoring and sleep apnea. Nose breathing gives your body the proper amount of oxygen it needs and it can help slow your breathing down. It is harder to hyperventilate through your nose. Nose breathing also allows you to take in the smells around you, in some cases is a wonderful thing, if a skunk is near it may not be.

There are some things that could cause you the inability to breathe through your nose. One is congestion. Whether that is from sickness, allergies, a head cold, or sinus infection congestion can easily cause your nasal passages to be blocked up causing you the inability to breathe through your nose. Some people suffer from chronic congestion. Enlarged adenoids can also cause you to not be able to breathe through your nose. The adenoids sit behind your nose. When they become swollen or enlarged they can block the nasal passages. A deviated septum can be born with or caused from an injury. This is where your nasal passages are crooked which can lead to difficulty breathing. Shortness of breath can happen from a number of reasons; asthma, severe acid reflux, or a heart or lung condition. Whether the cause of the shortness of breath you may opt to mouth breathe because it moves air to the lungs more quickly.

Mouth Breathing Can Raise Health Risks

Mouth breathing in some cases may be a necessity. Like mentioned above you may suffer from a health condition, allergies, or blocked nasal passages from something. Mouth breathing can raise your health risks.

Your oral health is at risk if you breathe through your mouth. Breathing through your mouth can dry your mouth out. Which can lead to dry mouth which raises your risk of tooth decay, and gum inflammation. It can also cause severe bad breath. Breathing through your mouth can also cause abnormalities in how your teeth and jaw form due to your tongue position being out of normal alignment when breathing through your mouth. You are at a higher risk of snoring or developing sleep apnea. This can lead to daytime sleepiness due to the quality of sleep you are getting. Daytime sleepiness can also occur because you are getting inadequate air flow from breathing through your mouth. You are also at risk of chapped lips, drooling, allergies, asthma, and inhaling unfiltered air.

There are only two times you should opt for breathing through your mouth. The first is if you need to get air to your lungs fast. The second is if your nasal passages are blocked due to congestion, allergies, or a cold. If you have chronic congestion, or tend to mouth breathe but have not been diagnosed with a cause you should talk with your doctor at your next appointment. You may have an underlying condition causing you the need to breathe through your mouth that can be fixed.

Tips For Improving Nose Breathing

There are some nose breathing exercises you can do to help improve your breathing. This can also enhance your lung function, improve respiratory strength, relieve stress, and anxiety.

The first exercise you can try is to alternate nostril breathing. You inhale through one nostril while exhaling through the other. You use your finger to close the opposite nostril while doing this.
Another technique is belly breathing. This is done with slow, deep breaths through the nose. The goal is to fill your belly with air. This can increase your oxygen intake, slow your breathing, and lower your heart rate.
Another nose breathing exercise is called the breath of fire. This is done by taking normal inhalations with quick, strong exhalations. This can help improve respiratory function as well as boost concentration and focus.