Nose Breathing: Why you need to “Shut your mouth to save your life.”
Why have I tapped up my mouth? George Catlin’s book Shut Your Mouth to Save Your Life was right. This article is for you if you want to think clearer, be healthier, avoid inadequate sleep, perform better and enrich your spiritual journey—oh, and stop your chin from getting droopy!
Research is out on breathing. We’ve been doing it wrong!
From nose breathing to pranayama and where to place your tongue when running, here are the benefits and why we need to be conscious of the only thing we can control to change our state, health, and healing: Breath!
Caitlin’s book was years ahead of its time - just like much ancient wisdom is now being proved by science, he claimed we needed to close our mouths and breathe through the nose. So, how do you breathe?
Breathing is the most fundamental act of life, yet many of us overlook the importance of how we breathe. My fascination with breathing correctly began in 2003 with a deviated septum. As an avid runner and aerobics instructor, I knew I was struggling to get enough oxygen in. I also knew my constant sniffing was irritating my work colleagues and loved ones (especially my mum). “Nila, please blow your nose.” but all I was trying to do was breathe!
But irritating the people around me was the least of my worries. As a Neuroscience graduate in 2017, I later found that a lack of oxygen impacts cognitive abilities. Our brain needs oxygen to think, and the body needs it to function and remove the acidity in our bodies - the inflammation. That seems obvious, but we do many things that prevent us from doing this correctly.
Reflection:
Without changing anything, where is your breath? Is it shallow or deep? Fast or slow? Raising your diaphragm and ribs or tickling the top of your breast bones?
Are you breathing through your mouth, or nose?
Are you even conscious of your breath? It is the only thing you really control that can change your state when you need to flow, generate an inner calm, or get ready to perform or create. Did you also know that we need oxygen to counter inflammation, which can help us fight illness or injury? A good breath practice called pranayama can help.
Pranayama is derived from two Sanskrit words, Prana and Ayama, which refer to breath control.
Prana refers to the vital life force or energy that flows through all living beings. It’s the breath that sustains life, but in a deeper sense, it symbolises the universal energy that connects all aspects of life.
Ayama means to control, regulate or (Yama) liberation.
I became a pranayama practitioner to enhance my creativity and as part of my spiritual practice. Still, I realised the benefits for my health after falling down a mountain while skiing in 2022. I was reading Wim Hoff's Method and decided to put it into practice.
I was amazed. It reduced the inflammation and eased the nervous system so much that I didn’t need any more medical intervention. My doctors were astounded by my recovery. But let me focus on one type of breathing we should be doing daily, which is different to Wim Hoff's style:
Nose breathing
This is key for our health, creativity and sports performance.
Nose Breathing for a healthier you.
What’s at stake if we’re not breathing right?
After decades of research, science knows that breathing through our mouths is officially detrimental to our health. We are not filtering the air through its correct mechanism—the nasal passage—and are susceptible to illnesses. Poor breathing impacts our sleeping, which is correlated to poor memory, as memories cannot be laid down, which happens as we sleep. Poor sleep is also linked to depression and lack of cell renewal, making us look and feel dull, too.
Sport performance falls as we do not get enough Vo2 max. It also structurally changes the shape of our chin and face, making it droopy.
Nose breathing, especially while sleeping and running, has profound benefits, amplified further by simple techniques like mouth taping. Coupled with pranayama, the ancient yogic practice of breath control, nose breathing can become a powerful tool for physical, mental, and spiritual transformation.
The Benefits of Nose Breathing and Mouth Taping: A Path to Enhanced Well-Being - The Break Down:
Filters and Humidifies Air:
The nose is designed to filter out dust, allergens, and pathogens through tiny hairs and mucous membranes. It also humidifies and warms the air before it reaches the lungs, which reduces the risk of irritation and infection in the respiratory tract.
A 2011 study published in the Journal of Oral Rehabilitation found that nasal breathing improves immune response by filtering pathogens, while mouth breathing can lead to respiratory issues, dental problems, and poor oxygen exchange Oxygen Efficiency and Brain Function.
Increases Oxygen Intake and CO2 balance:
Breathing through the nose allows for better oxygen absorption in the lungs and increased blood oxygen levels. Nitric oxide, produced in the nasal passages, acts as a vasodilator, enhancing oxygen exchange and blood flow to vital organs. This can lead to increased energy levels, improved endurance, and overall vitality.
The study published in the Journal of Clinical and Diagnostic Research in 2015
Activates the Diaphragm: Efficient lung expansion
Nose breathing encourages diaphragmatic breathing, fully engaging the diaphragm and promoting efficient lung expansion. This not only improves oxygen exchange but also stimulates the parasympathetic nervous system, leading to a state of relaxation and reduced stress.
Supports Oral Health:
Mouth breathing can lead to dry mouth, gum disease, and bad breath. By breathing through the nose, you maintain optimal oral moisture and reduce the risk of dental issues. Recent studies on Dementia have also found a link to mouth and gum disease.
Mouth Taping: A Simple Technique for Better Sleep:
Snoring isn’t just annoying; it’s a message something may be missing. My friend (I’ll call him Jose) couldn’t lose weight and felt drained. He has sleep apnea. Although an extreme. Take note of how you sleep and get medical advice!!!
Mouth taping (not for someone with Sleep Apnea) is a simple practice that involves placing a small piece of tape over the lips to encourage nasal breathing during sleep. It might sound unusual, but it has several benefits:
1. Improves Sleep Quality:
Mouth taping can reduce snoring by promoting nasal breathing, leading to deeper, more restorative sleep. But this may take a little time to get used to and confidence. My daughter was so scared I was going to pass out that she kept ripping it off.. Oww!
2. Boosts Oxygen Levels:
Proper oxygenation during sleep helps the body repair and regenerate, supporting overall health and well-being.
3. Enhances Relaxation:
Nasal breathing during sleep activates the parasympathetic nervous system, promoting relaxation and better stress management.
Nose Breathing While Running
For runners and athletes, nose breathing can be a game-changer, but it took me several attempts to get used to it.
1. Improves Endurance and Performance:
Nose breathing regulates breath rate and depth, reducing fatigue and enhancing aerobic capacity. It promotes efficient oxygen use, which can lead to sustained energy levels during endurance activities.
Morton, A. R., et al. (1995). "Comparison of Maximal Oxygen Uptake in Mouth and Nose Breathing." *Australian Journal of Science and Medicine in Sport. This study found that athletes who practised nasal breathing had better oxygen efficiency during exercise than mouth breathers. Nasal breathing improved endurance and reduced the amount of respiratory work required.
2. Reduces Stress on the Heart:
Mouth breathing during intense exercise can lead to shallow, rapid breathing, which increases heart rate and blood pressure. Nose breathing keeps the breath slow and steady, reducing cardiovascular strain.
3. Prevents Dryness and Irritation:
Breathing through the mouth during exercise can dry out the airways, causing discomfort. Nose breathing keeps the airways moist, reducing the risk of throat and lung irritation.
TOP TIP: Where to put your tongue when running?
Helen Hall's tip, Movement Experiment, suggests also placing your tongue to the top of your mouth to increase your leg stride. Her data and videos show that it works, and you feel like you're not putting in so much effort!!
Where to place your tongue when:
Running?: Top of the mouth.
Relaxing: Bottom of the mouth.
Practical tools: To stay healthy
Recent research by the University of Edinburgh found that using a saltwater saline solution can help reduce the duration and severity of colds. The study, published in the journal, Scientific Reports in 2019, was part of the ELVIS (Edinburgh and Lothians Viral Intervention Study) trial. It also found that the saline solution group also had a lower likelihood of spreading the cold virus to their household.
The Power of Breath as a Life Force: Pranayama
“Breathe is a door that leads to a corridor that takes us deep within ourselves”
In yogic tradition, breath is considered "prana"—the vital life force that sustains all living beings. Pranayama, the practice of breath control, is a powerful tool to harness this energy. Here’s how pranayama can transform your life:
1. Balances the Nervous System:
Pranayama practices like Nadi Shodhana (alternate nostril breathing) help balance the sympathetic and parasympathetic nervous systems, leading to mental clarity, calmness, and focus. It also plays a key role in emotional regulation via the Vagus Nerve (look out for my workshop on this called Zen Zone, to tone the vagus nerve and understand your own nervous system to get unstuck).
2. Boosts Energy and Vitality:
Breathwork techniques such as Kapalabhati (skull-shining breath) increase oxygen intake, detoxify the lungs, and invigorate the entire system, enhancing energy and vitality.
3. Promotes Emotional Well-Being:
Pranayama has been shown to reduce anxiety, depression, and stress by calming the mind and enhancing self-awareness. By consciously controlling your breath, you can better manage emotional responses and cultivate inner peace. To relax more, breathe in for 3 and slowly out for 5.
Advance practice: In for 3 - out for 3 - hold for 3. Repeat.
4. Supports Spiritual Growth:
Breath is not just a physical act; it's a bridge between the body, mind and soul. Through pranayama, you connect deeply with your inner self, paving the way for spiritual growth and heightened consciousness. Some practices, such as Kapalabhati, can stimulate that transition faster.
In Conclusion:
Whether through simple practices like nose breathing and mouth taping or the deeper, transformative power of pranayama, breath is a potent tool for enhancing health, well-being, and spiritual growth. By paying attention to how we breathe, we can unlock the life force within us, bringing balance, vitality, and a sense of unbounded potential into our lives. Embrace the power of your breath—it is the key to a healthier, more vibrant you.
This article focused on nose breathing and the generic benefits of breathing, but as I began my formal practice using Wim Hoff and three-part breathing with David Elliot for trauma healing and going within, know that I can help direct you and your breath, especially as I am learning even more as a training Yoga teacher. Different types of breathing can be used for:
Well-being
Releasing and healing
Creativity, performance
Enhancing your spiritual practice,
Getting over a hangover.
It can aid cold water exposure, which is why Wim Hoff links breathing and cold water exposure together.
My fall down a mountain while skiing was my first real use of the Wim Hoff method, and it worked for me. However, if I’m stuck in sad emotions, I use David’s method. There is something different for every state!
Resources:
For more in-depth information, read James Nestor’s book Breath or use the Oxygen Advantage App by expert Patrick Mckeown. There are different trainings and different types of tapes for your mouth (reach out), but whatever you do, be conscious of your life force energy and breath!