Nasal vs. Mouth Breathing: Why Your Nose Knows Best

Have you ever noticed how you breathe? It might seem like a trivial question, but the way we breathe can have profound effects on our overall health and well-being.

At SYNERGY, we see many people who are unaware that they breathe through their mouth rather than their noses – and this simple habit could be contributing to a range of health issues.

The Importance of Nasal Breathing

Our noses are designed to filter, warm, and humidify the air we breathe. When air passes through the nasal passages, tiny hairs and mucus trap dust, allergens, and other particles, preventing them from reaching the lungs.

The air is also warmed and moistened, making it easier for the body to absorb oxygen efficiently.

Mouth breathing bypasses these protective mechanisms. Cold, dry, and unfiltered air enters directly into the throat and lungs, which can irritate sensitive tissues and increase susceptibility to infections and respiratory issues.

The Impact of Chronic Mouth Breathing

Habitual mouth breathing affects more than just respiratory health. Over time, it can contribute to issues such as disrupted sleep, increased risk of snoring, and reduced oxygen absorption. It may also worsen conditions like asthma and allergies.

Perhaps the most concerning effect is on sleep quality. Breathing through the mouth at night often leads to snoring and can contribute to sleep apnea, a condition in which breathing repeatedly stops and starts during sleep.

Poor sleep quality has been linked to decreased cognitive function and a higher risk of heart disease and stroke.

How Breathing Affects Facial Development

Many people don’t realise that chronic mouth breathing, particularly in children, can influence facial structure. When a child consistently breathes through their mouth, it can alter the development of their jaw and facial muscles, often leading to longer, narrower faces, recessed chins, and crowded teeth.

This happens because proper facial development relies on the tongue resting against the roof of the mouth during nasal breathing. When a child breathes through their mouth, the tongue sits lower, failing to provide the support needed for natural facial growth.

Strengthening Nasal Breathing

Switching from mouth to nasal breathing may feel difficult at first, but with regular practice, it is possible to develop healthier breathing habits.

Diaphragmatic Breathing

This technique encourages deeper, more efficient breathing.

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.
• Exhale slowly through your mouth, letting your abdomen fall.

Alternate Nostril Breathing

• Using your thumb and ring finger, close one nostril at a time while breathing through the other.
• This can help balance airflow through both nasal passages.

Humming for Airway Support

• The vibration created when humming increases nitric oxide production in the nasal passages.
• This helps open the airways and improve circulation.

Breath Holding

• After exhaling normally, hold your breath for a comfortable amount of time before resuming nasal breathing.
• This can help the body adjust to slightly higher CO2 levels, making nasal breathing feel more natural.

Nasal Irrigation

• Using a neti pot or saline spray can help clear nasal passages and make nasal breathing easier.

Remember, adjusting lifelong breathing habits takes time and patience. Be consistent with these techniques and allow your body to adapt gradually.

If you’re struggling with chronic mouth breathing or experiencing symptoms like persistent snoring, sleep disturbances, or breathing difficulties, don’t hesitate to reach out to us at SYNERGY.