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Breathing through Nose vs. Mouth Breathing: Top 5 Reasons to Breathe Through Nose Not Mouth
Seems like a dumb question, but when you think about it, there is an alternative: mouth breathing. Dr. Park (http://doctorstevenpark.com) has written extensively on the benefits of nose breathing over mouth breathing:
- One of the most important reasons to breathe through your nose is because of a gas called nitric oxide that's made by your nose and sinus mucous membranes. This gas is produced in small amounts, but when inhaled into the lungs, it significantly enhances your lung's capacity to absorb oxygen, increasing oxygen absorption in your lungs by 10-25%. Nitric oxide also can kill bacteria, viruses and other germs. This is why you often hear fitness and yoga instructors emphasize inhaling and exhaling through your nose during workouts.
- Also, if you can't breathe well through your nose, your sense of smell will suffer and therefore your sense of taste, since your smell and taste buds are connected. This can lead to disturbances in your appetite and satiation levels, wreaking havoc on those struggling with weight issues.
- Your nose also has vital nervous system connections to your lungs and heart. Not breathing well through your nose can alter your heart rate and blood pressure, as well as increase your stress responses.
- Your nose makes about 2 pints of mucous every day. If your nose isn't working properly and mucous isn't cleared, the stagnant mucous can lead to infections such as sinusitis or ear infections, not to mention bad breath.
- Lastly, not breathing well through your nose can aggravate snoring or obstructive sleepapnea. Nasal congestion alone doesn't cause obstructive sleep apnea, but it can definitely aggravate it. If your palate and tongue structures are predisposed to falling back easily due to sleeping on your back and muscle relaxation in deep sleep, then having a stuffy nose can aggravate further collapse downstream. Untreated obstructive sleep apnea can lead to chronic fatigue, depression, anxiety, weight gain, high blood pressure, heart disease, heart attack and stroke.
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Replies to This Discussion
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Permalink Reply by Mike on
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it's something so easily taken for granted: breathing through the nose. But it eludes many of us who suffer from a stuffy nose, many of whom think that mouth breathing is just as good. Not so. Not by a long shot, as Dr. Park reminds us in this Top 5 list.
Judy said:Thank you, Mike and Dr Park, for the informaton and reminder!!!
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Permalink Reply by 99 on
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also the tiny silica hairs in the nose acts as a filter to the bacteria and it warms the air intake to the lungs
those tiny hair silica need to be hydrated (drink water) to function at best
water can deminsh a cold
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Humidification of inspired air is critical for the protection of the airway, and the nose is highly efficient conditioner, llarge mucosal surface area designed to create a turbulent flow.
Nasal airway perform two main fuctions in respiration, filtration of particulate matter and condition of inspired air.
Room temperature air enters at 20'C and 50% relative humidity will be 32'C and 100% humidified by the time it reaches the nasopharynx and completed in the trachea or isothermic saturation boundery
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Permalink Reply by Sandra S on
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so by using a full face mask and breathing once in a while through the mouth (accidently or on purpose), is that ok? or no.
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that is about the size of it that is the purpose of the ffm full face mask
Sandra S said:so by using a full face mask and breathing once in a while through the mouth (accidently or on purpose), is that ok? or no.
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Permalink Reply by Jimmy Leon Moore on
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J Moore said:I have sleep apnea and use the CPAP machine effectively, except that I wrestle with the connection of the nasal devise to my nose occasionally during the night. I have to tape my mouth closed (with a small piece of medical tape). Otherwise, I breathe through my mouth even with the CPAP on. I tried the head strap device but felt very uncomfortable with it and went back to my home remedy tape job. I have since learned that if my sinuses are relatively clear (I have allergies and a crooked septum) I can tape my mouth and sleep through the night while breathing through my nose, without using CPAP. I feel like I do not stop breathing as long as I breathe through my nose during the night. I have assumed that if I breathe through my nose that my breathing passage does not become blocked, but I am unsure. My question is this: Is my assumption that by breathing through my nose, my air passage is not blocked (remember, my mouth is taped closed) correct? Not sure that I am resting as good as with the CPAP.
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Permalink Reply by Mary Z on
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Sandra, many of us are mouth breathers at night. As chin straps are usually inadequate, a FFM is preferable to letting that valuable pressure escape through the mouth. Granted breathing through the nose is preferable, but the FFM is a good compromise.
Sandra S said:so by using a full face mask and breathing once in a while through the mouth (accidently or on purpose), is that ok? or no.
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I'm 30 years old and 2 years ago, I was diagnosed with OSA that came on spontaneously from tonisillitis after several consecutive colds. I underwent the UPPP surgery to correct it and have been sleeping great. However, my girlfriend and I noticed that I am a mouth-breather. Are there any methods to "retrain" yourself to breathe through your nose in your sleep?
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I was reading about this yesterday on another forum. Some folks said they were successful at training themselves to breathe through their nose and some couldn't. The most common method of insuring nose breathing only is by taping the lips shut gently with medical paper tape (the paper type only) or using blue painters tape as it peels off easily. One woman just needed one thin strip from top to bottom lip in the center of her mouth to keep her lips closed she then just concentrated everynight before sleeping that she would keep her mouth closed and eventually was able to do so without the tape. Another method to use would be denture strips. Cut a thin piece to fit between the lips, moisten the lips and close your mouth. I read that you can wake up during the night, open your mouth if need be and then just remoisten the strip with your tongue before sealing closed again. Again, as I said some found it possible, some did not.
AP G said:I'm 30 years old and 2 years ago, I was diagnosed with OSA that came on spontaneously from tonisillitis after several consecutive colds. I underwent the UPPP surgery to correct it and have been sleeping great. However, my girlfriend and I noticed that I am a mouth-breather. Are there any methods to "retrain" yourself to breathe through your nose in your sleep?
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Permalink Reply by Sonia S. on
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Thanks for the info, Mike and Mary. I might try taping my mouth shut witht he white medical tape or dental strips.
Besides my upper and lower jaw bones not aligning which causes my mouth to open when I relax in sleep, my sinuses usually feel very stuffy or swollen making it difficult to breathe through my nose. Any advice on how to solve or relieve this problem? I've tried antihistamine without success.
Thanks,
Sonia
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Sonia, you could try a full face mask which would help with the mouth breathing (wouldn't matter) and the sinus issues. I have used the Resmed Quattro and now use the FItLife Total Face Mask, there are many good masks out there. I would ask my DME for help in selecting and fitting a mask appropriate for you. Also experiment with your humidity- that might help. Some people get relief from sinus using the neti pot to rinse their sinuses.
Sonia S. said:Thanks for the info, Mike and Mary. I might try taping my mouth shut witht he white medical tape or dental strips.
Besides my upper and lower jaw bones not aligning which causes my mouth to open when I relax in sleep, my sinuses usually feel very stuffy or swollen making it difficult to breathe through my nose. Any advice on how to solve or relieve this problem? I've tried antihistamine without success.
Thanks,
Sonia
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