We all know breathing is very essential, we do it 20,000 times a day! But just like the way you pay attention to the things you eat or the way you do physical exercises you are required to give importance to the way you breathe (the life force energy) to lead a healthy life. How you breathe and optimize your breath can change your life! I mean it, your breath is your biggest power and it can do wonders. Let’s have a look at the importance of Nasal Breathing (8 Life-changing benefits)+ Easy Breathing Exercises to help increase focus and live mindfully.
What is Nasal Breathing?
Nasal breathing simply means breathing through your nose. Some people are Nasal breathers while some are Mouth breathers. Breathing properly helps maintain the correct balance of oxygen and carbon dioxide in the blood.
8 Life-changing Benefits of Nasal Breathing
1) Nasal Breathing helps produce Nitric Oxide (NO)
During nasal breathing, the nose produces something called Nitric Oxide. It is a vasodilator that opens up the cardiovascular system which allows the blood to flow easily through the arteries and veins. The widened blood vessels improve the oxygen circulation in your body. Nitric Oxide is similar to CO2 and is called the happy chemical in the brain as it helps send oxygen where it’s needed. Additionally, it is antiviral, antimicrobial, and antibacterial, hence nitric oxide sprays were proven to be 98% effective against Covid-19. It is a powerful antioxidant that prevents oxidative stress. Nitric Oxide also helps increase focus.
When you practice pranayama or breathwork you can produce Nitric Oxide on demand whenever you want!
2) Filters the air you Breathe In
Breathing through the nose filters out foreign particles, substances, dust, allergens, and pollen which helps prevent them from entering your body (all thanks to the nasal hair).
3) Humidify the air you Inhale
Inhaling through the nose changes the temperature of the air making it warm and moisturized. This helps bring the air you inhale to the body temperature, making it easier for the lungs to use.
4) Helps you Relax, Digest, and reduce Stress, Anxiety
Mouth breathing instead of Nasal Breathing can result in rapid and shallow breaths that may cause hyperventilation. This will lead to oxidative stress in your body. So when you are stressed or have anxiety taking deep breaths through your nose is the best!
Slow Breathing through your nose –
- Calms the mind and fights the feeling of anxiety.
- Triggers are a part of the parasympathetic nervous system that promotes a slower heart rate, recovery, and digestion.
- Helps maintain blood pressure.
5) Better Sleep
Breathing through your nose can improve your sleep in multiple ways. It helps you avoid dry mouth and sore throat in the morning helping you wake up refreshed. It reduces the chances of snoring and sleep apnea by keeping the tongue in the correct place in the mouth. Breathing through the nose gives the body the correct amount of filtered air that it needs to keep people sleeping peacefully through the night.
6) Increased Lung Volume and Diaphragm Activation
Nasal breathing helps your lungs to absorb oxygen more efficiently. It also activates the diaphragm muscles located right below the lungs to help in deep breathing. Breathing through your nose also serves as an aerobic exercise for your lungs to help them fully function.
7) Support the correct formation of Teeth and Mouth
Breathing through your nose helps the facial muscles and bones develop correctly and helps develop straight teeth. When the mouth is closed, the tongue is in the proper position to help the jaw grow correctly, and teeth emerge in the right places.
8) Oral Care
Breathing through the nose protects an individual’s oral health. When an individual inhales through their mouth, the gums, tongue, and oral cavity become dried out, which causes excess acids in the mouth. Extra oral acids cause the gums and teeth to decay faster. A moisturized mouth remains healthier in the long term.
Nose Breathing exercises to try
Well, nasal breathing is a way to breathe on a daily so make it a point to breathe through your nose always! It has to become a habit. However, to reap the benefits of nasal breathing you can also practice these breathing exercises below every morning to help fight stress, feel energetic and sleep better.
Pro tip- while performing these exercises try to focus between your eyebrows
1) Alternate Nostril Breathing (Best to Increase Focus and Mindfulness, Decrease Stress)
Alternative Nostril Breathing is also called Nadishodhana. It is a breathing technique where you breathe in through one nostril while using your finger to close the opposite nostril and then exhale through the other while closing the opposite nostril. This breathing practice is majorly practiced by yogis, saints, and people trying to cultivate focus and mindfulness practices.
2) Diaphragmatic/Belly Breathing (Best to Increase Mindfulness, Activate the Parasympathetic Nervous System, and slow down Heart Rate)
Diaphragmatic breathing is also called abdominal breathing. I suggest you read how to open up the diaphragm muscles which are sometimes so stuck in people.
Due to the short fast breath, they do not even use the diaphragm muscles that help activate the parasympathetic muscles.
This breathing involves taking slow, deep breaths in through your nose and out through your nose. The goal is to breathe deep and fill the belly with air first and then push it up to the lungs while engaging the diaphragm muscles located in between the belly and the lungs. This increases the oxygen intake in the body and slows down the heart rate as well. Read more here to correct your breathing first.
3) Breath of Fire (Helps cleanse and stimulate the Nervous, Energy systems, brings clarity to the Mind)
This breathwork is also called skull shining breath, popularly used in Kundalini Yoga. Breath of fire is also popularly known as the Kapalbhati Pranayama (Kapal = skull, Bhati = shining/cleansing). Breath of fire the name suggests is an energizing pranayama technique that involves quick, strong exhalations and normal inhalations. It engages the diaphragm muscles and creates a pumping effect to stimulate the nervous system.
Pro tip- performing this exercise oxygenates the whole body and you might feel a tingling sensation throughout the body. Do not panic as this is normal. Do it SLOWLY as a beginner and stop when you wish to, and avoid overdoing it in your first few practices.
FAQs
Yes, nasal breathing helps to reduce stress. When you breathe through your mouth you tend to take in more air than your body requires due to which the body experiences Oxidative Stress. This can lead to more stress in the body. To make sure you breathe in the right amount of air in the body to create balance and also keep the parasympathetic nervous system activated, deep breathing is advised.
To understand how nasal breathing is good for the brain you need to first know what a vagus nerve is. A vagus nerve is a nerve that runs from the brain to the abdomen and is in charge of turning off the fight or flight reflex in the body. The vagus nerve uses the neurotransmitter acetylcholine, which activates the “relaxation” response of your parasympathetic nervous system to calm you down. Inhaling through your nose and practicing “nadishodhana pranayama” or “alternate nostril breathing” helps oxygenate both hemispheres of your brain.
You can exhale through your nose or mouth depending on what you are trying to achieve. It is highly advised to exhale through your house when you can, but while practicing certain breathwork or pranayama practices you may be asked to exhale through your mouth to encourage longer and slower exhales. One such practice is called Sitali Pranayama.
Yes, Nasal breathing can help reduce anxiety. When you breathe through your mouth you tend to take in more air than your body requires due to which the body experiences Oxidative Stress. Try inhaling through your nose (Count 1-2-3-4), and exhaling slowly through your nose (1-2-3-4-5-6-7-8) and this will greatly help you with your anxiety (repeat 8-10 times).
Final words,
Our body is not just made of flesh and bones, it is more than that- it is made of energy. Your breath and breathing patterns on a daily affect the way the energy is regulated in the body. The way you breathe decides if your parasympathetic system (calm and focused) is activated or the sympathetic nervous system (fight or flight). Simply bring your attention to your breath, and practice deep breathing in and out through your nose. Overall, practicing the above breathing exercises has truly been a life-altering experience for me. You should commit to it too!