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Breathe Easy: Nose Versus Mouth Breathing

We all do it, but when was the last time you really thought about your breathing? Do you breathe in through your mouth or mainly use your nose? Which is better? And why?

Let's start with a quick tour of our respiratory system. Our lungs, nestled in the chest, are powered by the diaphragm. This rhythmic muscle contracts, pulling air into the lungs via our nose or mouth. On exhaling, the diaphragm relaxes, and the reverse process occurs, expelling air out of our lungs.

Unfortunately, even something as fundamental as breathing isn’t exactly smooth sailing for everyone. Some people face breathing issues due to congenital abnormalities, lung problems, heart disease, allergies, anxiety disorders, or even improper breathing habits. While some of these problems are tougher to deal with than others, most breathing issues can be managed or mitigated. So what is one of the easiest ways to improve your breathing? The answer is simple, and it sits right between your eyes and your mouth.

The nose is designed for breathing. As air travels through the nasal passages, it's warmed, humidified, and filtered, keeping the air entering our lungs clean and comfortable. The nose's filtration system prevents allergens and microbes from entering our body, which could otherwise cause colds, allergic reactions, or flu. It is like one of those fancy HEPA filters you buy for your home, except this one comes standard with all faces (unless you are Lord Voldemort).

That's not to say that mouth breathing is entirely off the table. It becomes essential during rigorous exercise or when dealing with nasal congestion. Have you ever tried doing a set of burpees with just nasal breathing? Good luck (not recommended).

However, consistent mouth breathing can lead to undesirable health impacts such as tooth decay, gum disease, difficulty swallowing, and changes to the mouth or jaw shape. Also, it fails to filter or humidify the air as effectively as nose breathing.

A 2017 study highlighted some fascinating physiological effects of nose versus mouth breathing. Nose breathing during anaerobic exercise reduced the chances of hyperventilating and produced nitric oxide, potentially enhancing performance. Another study found enhancements in brain activity and strengthened connections between different brain regions during nose breathing, improvements not seen during mouth breathing.

And it's not just adults who need to pay attention to their breathing habits. For children, especially infants, mouth breathing can impact typical growth and development by decreasing growth hormone levels. It may also influence changes in their mouth or jaw structure and the alignment of certain teeth.

The key takeaway? In most situations, nose breathing trumps mouth breathing, providing cleaner, humidified air and offering potential cognitive benefits. For those struggling with mouth breathing, consider speaking with a medical professional to work on a plan to improve your breathing patterns. Until then, just remember — when in doubt, breathe through your nose.

You'll be doing your body a world of good.

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