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Mouth breathing is a modern habit that has quietly undermined our health, from our sleep to our facial structure.
So, what is the alternative?
It turns out that the answer is right in the middle of your face.
Yes, it’s time to rediscover the incredible, built-in technology of your nose! Unlocking its power can have a profound impact on your physical and mental state, starting with your very next breath.
Your nose is more than just a passageway for air. It’s actually a highly sophisticated processing plant.
The intricate structures inside your nasal cavity warm, humidify, and filter the air you inhale. This process protects your lungs from pollutants and pathogens.
Your nose, however, is so much more than just an air-purifier / humidifier! It also acts as an internal pharmacist by producing compounds that are necessary for your overall health and wellbeing.
Nitric oxide (NO) is one of those substances we can’t live without. Like oxygen, it’s an essential gas required for a vast number of biological processes. But, unlike oxygen, which we take in from the environment, we have to produce NO ourselves.
Once produced, NO acts as a powerful signalling molecule. It plays a key role in regulating blood pressure and circulation. It also boosts the immune system and, critically, increases oxygen absorption in the lungs.
Most of the NO we produce is manufactured and stored in our paranasal sinuses, which are hollow, air-filled spaces in the nose.
Our respiratory system is designed so that when we breathe through our nose, air is pulled directly across the sinus walls. The movement of the air then helps release NO from the sinus lining and draws it down into the lungs.
If we breathe through our mouth, we bypass this NO generating system almost entirely. The NO remains trapped in the nose and doesn’t reach our lungs. Oxygen absorption then drops, and we lose a key performance advantage.
Fortunately, all it takes to reactivate the body’s natural NO factory and increase NO absorption is a simple return to nasal breathing. In fact, it can multiply the amount of NO delivered to the bloodstream by up to six times. The result is nearly 20 percent more oxygen absorbed with each breath.
The benefits of nasal breathing extend beyond just oxygen and NO absorption.
Like everything our bodies do, the way we breathe sends constant signals to our brain. These signals directly influence the autonomic nervous system.
Shallow, rapid mouth breathing can trigger your sympathetic “fight or flight” response. This keeps you in a state of low-level stress.
Conversely, slow, deep nasal breathing activates your parasympathetic “rest and digest” system. This simple action calms your mind, lowers your heart rate, and tells your body that it is safe.
Incredibly, this mind-steering effect can be refined even further by controlling which side of your nose you use.
Ancient yogic traditions have known for centuries that each nostril has a different effect on the body. Modern science is now beginning to understand why.
Breathing through your right nostril can be stimulating. It activates the sympathetic nervous system and is linked to the logical, verbal parts of your brain.
Breathing through your left nostril is calming. It activates the parasympathetic nervous system and is connected to the creative, intuitive parts of your brain. You can literally choose your state.
If the benefits of nasal breathing are so clear, why do many people still struggle with it?
The answer is often simple congestion. In other words, many people end up mouth-breathing simply because their nose is always blocked.
However, your nasal passages operate on a “use it or lose it” principle. The less you use them, the more congested they become. But – you can retrain your body to prefer nasal breathing!
One simple technique is to gently hum on your exhalation, which can dramatically increase nitric oxide and help open the airways.
Another method is to exhale, pinch your nose, and nod your head up and down until you feel a strong urge to breathe. This builds up carbon dioxide, a natural decongestant.
Making that conscious choice to breathe through the nose can be a struggle for many. You may have noticed that when you try, it feels forced or difficult.
This difficulty often has a structural cause. If your body isn’t properly aligned, trying to breathe nasally will feel like a struggle. Years of poor posture can cause your chest to sink and your mid-back to stiffen.
This structural tension restricts the movement of your rib cage and diaphragm. It physically limits your ability to take a full, satisfying breath, proving that your body is an interconnected system: if your spinal structure is compromised, your breathing function will be too.
At Ground Chiropractic in Portsmouth, we focus on the root cause. We work to restore proper spinal alignment and mobility. This opens up your chest, frees your diaphragm, and makes deep, natural nasal breathing feel effortless again.
Take the first step towards unlocking your body’s full potential. Contact us to book your initial consultation today.
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