THE POWER OF NASAL BREATHING

You probably don’t put much thought into breathing. Your body does it automatically, so why should you make a conscious effort to breathe through your nose?

 In general it is healthier to breathe through your nose instead of your mouth. This is because nasal breathing is more natural and helps your body effectively use the air you inhale.

Did you know that 30% - 50% of adults breathe through their mouths (especially earlier in the day). This could potentially lead to health issues like dry mouth, bad breath and tooth decay… And by simply exhaling from your mouth, it can cause your body to lose 42% more water and is also linked to a reduced exercise capacity.

So here’s a few benefits that nasal breathing has:

·      Filters out dust, bacteria, virus and other airborne particles from inhaled air.

·      It is important for your sense of smell and your ability to “sniff out” and remember good and bad odours in the environment.

·      Can improve cognitive function, potentially leading to a faster response time.

·      Warms, humidifies and pressurises the air as you breathe which improves your ability to exchange oxygen and carbon dioxide in your lungs.

·      Studies indicate that it can boost nitric oxide concentrations as your nose and sinuses produce the antibacterial, antiviral gas called Nitric Oxide (NO).

·      Nitric Oxide enhances your oxygen uptake by dilating your blood vessels, which can lower blood pressure. Lower blood pressure is important for cardiovascular health.

·      Nasal breathing combined with slow breathing and prolonged exhalation can improve carbon dioxide levels. This leads to better oxygen deliverability and improved blood circulation.

How can this improve our performance when exercising?

An article published by EC Pulmonology and Respiratory Medicine states that nasal breathing is the "secret to improved health and athletic performance and recovery." 

For the optimal athletic performance, your body needs to utilise oxygen as efficiently as possible. How do you do this? You’ll need to be able to consume more oxygen while keeping carbon dioxide levels low.

Breathing through the mouth can alter the balance of facial muscles, which can contribute to additional breathing problems. It can also reduce oxygen absorption, which may have a negative impact on your stamina and your energy levels.

However, nasal breathing performs the same amount of work as mouth breathing but requires less energy and effort. Remember, breathing through your nose also produces nitric oxide, which is also important during physical exercise.

Nitric oxide helps control blood flow to your muscle cells, increases your lung capacity, and helps reduce exercise-induced bronchoconstriction (the narrowing of your airways after strenuous exercise). It’s a win, win, win.

So, the next time you’re in the Reshape, Ride, Reformer, Rumble or RIG room, why not focus on your breath and try out some nasal breathing and see what you think.

Taylah