The way we breathe has a crucial impact on our health and well-being. While many people unconsciously breathe through their mouths, nasal breathing offers numerous benefits – from filtering the air to promoting relaxation. In this article, you'll learn why nasal breathing is so important and how you can specifically improve it.
Why is nasal breathing so important?
The nose is more than just an organ for the sense of smell. It plays a central role in breathing and offers numerous health benefits:
1. Filtering and protection against pathogens
When breathing through the nose, the air is filtered by fine hairs and mucous membranes. These trap dust, pollen, bacteria, and viruses before they reach the lungs. The purified particles are either excreted or neutralized by stomach acid in the stomach. In contrast, mouth breathing allows pathogens to enter the body unhindered, increasing the risk of infection.
2. Warming and humidifying the breathing air
The nasal mucous membranes warm and moisten the inhaled air before it enters the lungs. This protects the airways from irritation and prevents cold or dry air from stressing the bronchi.
3. Promote oxygen supply
Nasal breathing supports the production of nitric oxide (NO), a molecule that dilates blood vessels and improves oxygen transport throughout the body. This not only increases oxygen saturation but also regulates blood pressure.
4. Support of the nervous system
Nasal breathing activates the parasympathetic nervous system , which promotes relaxation and regeneration. It can reduce stress, lower heart rate, and improve sleep.
5. Positive effects on teeth and oral health
Mouth breathing can lead to dry mouth, which increases the risk of tooth decay and gum problems. Nasal breathing, on the other hand, keeps the mouth moist and thus protects against tooth damage.
Tips to promote nasal breathing
If you find yourself breathing through your mouth frequently, whether during the day or while sleeping, there are simple steps you can take to improve your nasal breathing:
1. Nasal irrigation
Regular rinsing with a mild saline solution can help clear nasal passages and reduce congestion. This reduces the risk of infection and makes breathing through the nose easier.
2. Breathing exercises
Targeted breathing techniques such as alternate nostril breathing (Nadi Shodhana) or the 4-7-8 method can help you control your breathing more consciously and focus on your nose. These exercises not only promote deep breathing but also have a relaxing effect.
3. Use of nasal strips
Nasal strips gently lift the nostrils, increasing airflow through the nose. They are especially helpful for nasal congestion or while sleeping.
4. Adjust your sleeping position
Sleeping on your side can reduce snoring and promote better nasal breathing. Avoid sleeping on your back, as this often leads to mouth breathing.
5. Yoga and exercise
Yoga exercises such as Kapalabhati (fire breathing) not only strengthen the diaphragm, but also clear the airways and promote conscious nasal breathing.
Common challenges with nasal breathing
Sometimes it can be difficult to breathe exclusively through the nose – especially in cases of illness or anatomical limitations:
- Blocked nose: Colds or allergies can block nasal passages. Decongestants such as steam inhalations or nasal irrigation can help.
- Deviated septum: In severe cases, surgery may be necessary.
- Chronic rhinitis: Medical treatment is necessary to relieve inflammation.
The benefits of nasal breathing are numerous: It protects against pathogens, improves the body's oxygen supply, promotes relaxation, and even supports restful sleep. With simple tips like breathing exercises, nasal irrigation, or the use of aids like nasal strips, you can specifically improve your breathing – for greater health and well-being.
