Two Little Windows to Health: Benefits of Nasal Breathing

At Trellis Life Management, we look at every person and every goal from the lens of how the brain, mind, and body interact and then work at different levels to help each client move toward greater well-being and their goals.

At the core of better breathing and overall well-being is the Brain-Mind-Body System^TM—a dynamic interaction that shapes how we feel. To enhance this system, we focus on four key pillars: self-regulation, better breathing, nutrition, and movement/exercise. These pillars form the foundation for a healthy lifestyle, and when we nurture them, improved well-being naturally follows.‍

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How Nose Breathing Can Improve Energy, Health, and Vitality

One of the most overlooked habits for well-being begins with your breath. By engaging two small yet powerful entry points—your nostrils—you can significantly influence your breathing quality and promote enhanced energy levels, better breathing, and so much more.

When I guide people in breathing techniques, I always ask them to imagine watching a baby sleep and then tell me which part of the body they would notice moving: the chest or the belly. 99% of them respond, often with a sheepish look on their faces: “The belly!” Babies come into the world knowing how to breathe. In the absence of serious issues, we are biologically predisposed to using the diaphragm to breathe (it is the relaxation of the diaphragm that moves the belly when we are breathing correctly; we’re not really breathing into the belly). 

Somewhere along the way, most of us seem to “forget” how to breathe with our diaphragms and rely on other muscles instead, thus the sheepish look when my training participants realize the point of my question.

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The same is true for nasal breathing. We are biologically predisposed to breathe in and out of the nose when we’re born, and that doesn’t change as we get older. There may be times when mouth breathing may be helpful—during very intense aerobic exercise and in the case of severe nasal obstruction. However, other than that, it would do wonders for our physical and mental health to simply retrain ourselves to nasal breathe.
Let’s look at some of the reasons this is true:‍

1. Studies show that nasal breathing promotes better oxygen exchange, which in turn improves energy levels, brain function, and overall performance.
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2. Nasal breathing is a natural air humidifier and filter, reducing the risk of respiratory infections, allergic reactions, and asthma.
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3. Nasal breathing helps maintain a healthy oral environment by keeping the mouth moist and supporting natural saliva production, which protects against bacteria.
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4. Nasal breathing stimulates the production of nitric oxide (NO), a vasodilator (relaxes and widens blood vessels). This promotes better circulation, lowers blood pressure, and supports our immune system.
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5. Nasal breathing enhances endurance and athletic performance. While we may rely on mouth breathing during very intense workouts, research shows that training ourselves to breathe through the nose most of the time can improve our stamina and recovery times.
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6. Breathing through the nose while sleeping can help prevent or reduce snoring and sleep apnea, promoting deeper, more restorative sleep. 

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It’s not necessarily easy to get back to breathing as nature intended. Here are some ways we might try to get back to this health-giving habit, and, as always, being patient with ourselves is important.

• Set a timer to trigger you to notice how you’re breathing. If you notice that you are mouth breathing, choose to take a two-minute pause to mindfully breathe in and out of the nose. You might notice this has an immediate relaxing effect on the mind and body while it builds comfort with nasal breathing.

• Decide to try and breathe in and out of your nose during your normal exercise routines. It may be that it’s challenging at first, but over time you’ll find it preferable and will likely see an improvement in your endurance just from the benefits of nasal breathing alone.

• Try taping your mouth closed. This may seem strange at first, but eventually, you may find it very comfortable (I don’t want to go to sleep now without my mouth tape...like a security blanket!). I suggest trying to tape first during the day (maybe when you try the mindful breathing practice mentioned above) when working at your desk or doing chores. You can easily find mouth tape online that is easy (not painful) to remove.

Note: If sleep apnea or snoring is an issue, consider this method or speak to a healthcare professional for advice and guidance.

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As a final recommendation, a fascinating and motivating book on this topic is “Breath” by James Nestor (check out book recommendations in the resources section of our website). The bottom line is that nasal breathing may seem unusual at first, but once you get used to it, you’ll see positive differences in so many ways, and, my guess, you’ll never want to go back to being a mouth breather. It’s a simple yet powerful way to support the overall health of your Brain-Mind-Body System™. 

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Reach out to us today for a free consultation! Trellis Life Management is here to help you reach your ultimate well-being through nasal breathing and many other strategies!!

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Written by Colleen Mizuki | Trellis Co-founder, Coach, and Trainer