Is Nasal Breathing Good For You?: The Science Behind Nasal Breathing
Breathing is something we all do. But how we breathe — through our nose or mouth — can profoundly impact everything from sleep to athletic performance to brain function. And science backs it up.
WHAT is Nasal Breathing?
1. Nasal Breathing Explained
Nasal breathing simply means inhaling and exhaling through your nose instead of your mouth. It seems basic, but the physiological benefits are far from ordinary.
2. The Anatomy Advantage
Your nose is not just a hole in your face — it’s a complex filtration, humidification, and pressurisation system. It warms and filters air before it hits your lungs, helping your body take in oxygen more efficiently (Dallam et al., 2018).
3. Built-In Protection
Nasal passages produce nitric oxide, a molecule that has antimicrobial properties and improves oxygen transport. According to the Journal of Physiology, nitric oxide helps regulate blood flow and enhances oxygen uptake by dilating airways.
What are the Benefits when you start Nasal Breathing?
1. Better Oxygenation = Better Performance
A 2018 study published in the International Journal of Kinesiology and Sports Science found that nasal breathing can improve VO2 max (your body's oxygen capacity), leading to greater endurance and lower perceived exertion in athletes.
2. Sleep and Recovery
Mouth breathing at night is linked to snoring, sleep apnea, and poor recovery. Nasal breathing supports deeper sleep, better recovery, and lower cortisol levels. James Nestor, author of Breath, says: “The nose is the silent hero of health.”
3. Mental Focus and Calm
Nasal breathing stimulates the parasympathetic nervous system, promoting calm and clarity. Yoga practitioners and high-performing executives alike turn to nasal breathwork for sharper mental focus and reduced anxiety.
Wim Hof, The Iceman and extreme athlete, says, “If you can control your breath, you can control your life.”
HOW to Practice Nasal Breathing?
1. Start Small with Breath Awareness
Notice how you're breathing throughout the day. Gently guide yourself to use your nose, especially during low-intensity activities or while at rest.
2. Use a Nose Strip
Tools like the HAP Nose Strip help open nasal passages mechanically, making nasal breathing easier — especially during sleep or workouts.
3. Practice Breathwork
Integrate techniques like box breathing or triangle breathing to train and reinforce nasal breathing. These can improve lung capacity, lower stress, and promote lasting habits.
Final Thoughts
Nasal breathing is a small shift with big benefits. Backed by science and practiced by top performers, it's a foundational habit that can upgrade your health, sleep, and performance.
What if one small change in how you breathe could change the way you live?
Try nasal breathing today — and notice how it feels.
References:
- Dallam GM et al. (2018). International Journal of Kinesiology and Sports Science.
- Journal of Physiology: Nitric Oxide and Respiratory Health
- James Nestor. Breath: The New Science of a Lost Art
- Clinical studies via PubMed and NIH.gov