Benefits of Nose Breathing over Mouth Breathing by Andrew Huberman, Ph.D.

Image and video credits: HUBERMAN LAB

 

Here are key takeaways from Andrew Huberman’s episode, “How to Breathe Correctly for Optimal Health, Mood, Learning & Performance” 🎯

TL;DR: Nose breathing isn’t just about air—it’s about control. The way and pattern you breathe has direct, measurable effects on stress, energy, focus, recovery, and even physical structure.

1. Control Your Nervous System

By adjusting your breathing—especially through the nose—you can shift between states of stress (sympathetic) and calm (parasympathetic) to improve mood, focus, and recovery.

2. Nasal > Mouth Breathing

Breathing through your nose—slower and gentler—helps maintain optimal oxygen–CO₂ balance, lifts nitric oxide levels, and promotes healthier facial structure and airway function .

3. Daily Breath Metrics Are Powerful

Simple tests like carbon-dioxide tolerance and box breathing help you track respiratory efficiency and build a calmer resting state over time.

4. Use Physiological Sighs for Instant Calm

A double nasal inhale followed by a long exhale (the “physiological sigh”) is one of the fastest and most effective ways to reduce stress and lower heart rate.

5. Match Breath to Goals

• Inhale longer than exhale: Boost alertness.
• Exhale longer than inhale: Activate calm and recovery.
• Cyclic hyperventilation: Use selectively to build stress-resilience.

6. Breathing Enhances Learning & Focus

Nasal breathing synchronises with brain rhythms linked to memory, attention, and emotional regulation—making it easier to learn and perform under stress .

7. Structured Breathwork Beats Meditation for Stress Relief

Just five minutes of daily breath protocols like box breathing or physiological sigh work better than meditation for mood elevation.

8. Stop Hiccups with Breath

Stop hiccups (nose inhales + hold + exhale), repeat as needed.