Breathe through your nose
What science says
Today we are going to analyze one of the most automatic and crucial functions of your body: breathing. Although you do it over 20,000 times a day without thinking about it, the way you breathe is a determining factor. We will focus on why breathing through the nose, the conduit that evolution perfected for this purpose, is one of the most powerful interventions you can do for your well-being, supported by a solid foundation of scientific evidence.
Nitric Oxide: The key molecule that is produced in your nose
A fundamental finding in respiratory physiology is the production of nitric oxide (NO) in the paranasal pits and breasts. When inhaling through the nose, this gas is transported to the lungs, where it performs two critical functions.
– acts as a vasodilator
It relaxes and expands the pulmonary blood vessels, allowing oxygen to reach your blood more effectively. This translates into a more efficient oxygen for your whole body.
🛡️ It has antimicrobial properties
It works as a first barrier of defense, helping neutralize inhaled pathogens before they reach the lower respiratory tract.
⚠️ Mouth breathing bypasses this process
When you breathe through your mouth, this fundamental physiological mechanism is completely negated.
The nose as an advanced filtration system
The nose is designed to filter, warm, and humidify the air you breathe. Its internal structure and mucosa capture a very high percentage of particles, allergens, and pollutants.
– Implications of omitting the nasal filter
When the mouth becomes the main airway, the lungs are exposed and vulnerable. Unlike the nose, the mouth has no mechanisms to condition the air. The result is that ambient air directly impacts the delicate lung tissue, significantly raising the risk of contracting infections such as colds, flu, or bronchitis, and can destabilize preexisting respiratory conditions.
Impact on Heart Rate Variability (HRV)
Breathing modulates the autonomic nervous system. HRV (Heart Rate Variability) is a key indicator that measures how well your body adapts to stress. A higher HRV indicates a more resilient
– The parasympathetic effect
Nasal breathing, by being inherently slower and more regular, promotes parasympathetic nervous system activity (the “rest and digest” state). This correlates with a improvement in HRV, which translates into a better capacity to manage physical and mental stress.
The relationship between slow breathing and blood pressure
Respiratory rhythm has a direct influence on the regulation of blood pressure. Nasal breathing naturally promotes a slower frequency than mouth breathing.
– 6 breaths per minute
Research has confirmed that breathing at a rate of approximately 6 cycles per minute may reduce blood pressure measurably. Esto ocurre porque la respiración lenta y nasal mejora la sensibilidad de los “sensores” internos de presión arterial (barorreceptores) y activa la rama del sistema nervioso encargada de la calma y la relajación.
Ventilatory efficiency during physical activity
Contrary to popular belief that it is necessary to open the mouth to “take in more air” during exercise, evidence suggests that nasal breathing can optimize the physiological response to exertion.
– Increased ventilation efficiency
The nasal breathing during exercise is associated with a increased ventilation efficiency. Esto significa que se requiere un menor volumen de aire para una misma carga de trabajo, lo que reduce el esfuerzo de los músculos respiratorios y puede mejorar la economía de carrera o de movimiento en general.
Quality of sleep and stability of airways
Night oral breathing is a risk factor for sleep respiratory disorders, such as snoring and Obstructive Sleep Apnea (OSA) That’s when you stop breathing for a few seconds.
– Stable airways
Nasal breathing helps airways remain firm, which reduces the likelihood of tissues closing or vibrating (which causes snoring). Mouth breathing has been shown to be associated with a greater severity of OSA and to a worse quality of sleep, affecting physical and cognitive night recovery.
The influence of breathing on craniofacial development
Respiratory habit, especially during childhood and adolescence, plays a decisive role in the development of face and mouth structures.
– Development impact
Chronic oral breathing correlates with a high prevalence of dental malocclusions (bites problems), narrow palates and altered facial growth patterns. The correct nasal function is essential for a harmonious development of the structure of the face and mouth.
Cognitive function and its link to the respiratory pattern
The impact of chronic oral breathing on children is not limited to the physical; it can also affect development and cognitive function.
– Performance in cognitive tests
Studies have shown that children with chronic oral breathing may have a lower performance in memory and attention tests. Se postula que la falta constante y suave de oxígeno (hipoxia leve crónica) y la peor calidad del sueño, asociadas a este patrón respiratorio, podrían ser las causas.
Oral breathing and oxidative stress during exercise
The way you breathe during physical effort can have consequences at the cell level.
Ο Potential cell damage
Oral breathing during exercise has been associated with lower ventilation efficiency. It has been theorized that this less efficient pattern could contribute to a greater production of free radicals, which in turn increases the oxidative stress and the potential cell damage associated with intense exercise.
A small change, a giant impact
The conclusion of science is that our body has an optimized design for health; we just need to learn to use it correctly.
Now that you have clear physiological foundations, it is time to transform this knowledge into a tangible skill, exploring specific techniques.