From: hubermanlab
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Nasal breathing is a natural and fundamental component of human physiology, playing a critical role not only in the respiratory system but also in oral and systemic health. Dr. Andrew Huberman and Dr. Stacy Whitman explore this topic extensively in the Huberman Lab Podcast, highlighting the significant impacts of nasal breathing on the oral microbiome and overall physiological well-being.
The Importance of Nasal Breathing
Humans are obligate nasal breathers, meaning we are biologically designed to predominantly breathe through our noses rather than our mouths. This fundamental aspect of human physiology supports various bodily functions vital for maintaining health. Nasal breathing enhances filtration, humidification, and temperature regulation of the air we breathe, which is essential for protecting the respiratory tract and improving oxygen exchange efficiency ([00:55:00]).
Nasal Breathing and Oral Health
Nasal breathing has a profound influence on oral health, primarily because it maintains optimal conditions for the oral microbiome. When individuals engage in mouth breathing, especially during sleep, the oral cavity can become dry, leading to an acidic environment that fosters harmful bacterial growth. This can contribute to dental decay and gum disease ([00:55:00]), issues that are further linked to systemic health conditions.
Dr. Whitman emphasizes that mouth breathing can upset the balance of the oral microbiome, increasing the susceptibility to periodontal disease, which has downstream effects on cardiovascular health and more ([00:50:00]). Furthermore, nasal breathing is essential for proper dental and facial development in children, supporting the alignment and growth of the jaw and teeth ([00:50:00]).
Systemic Health Benefits
The advantages of nasal breathing extend beyond oral health. Notably, nasal breathing facilitates the production of nitric oxide in the paranasal sinuses, a molecule crucial for vasodilation and cardiovascular health ([00:56:00]). Nitric oxide also plays roles in immune function and neurotransmission, underscoring the interconnected nature of respiratory and systemic health. Increased nitric oxide levels from nasal breathing can improve brain function by enhancing oxygen delivery, thereby boosting memory and cognitive performance ([00:59:00]).
Promoting Nasal Breathing
Dr. Huberman and Dr. Whitman discuss practices to encourage nasal breathing, such as nasal breathing during exercise and while sleeping. They suggest that mouth taping at night can be beneficial for those who struggle with nocturnal mouth breathing, improving sleep quality by reducing snoring and sleep apnea ([01:01:00]). Furthermore, strengthening the muscles involved in nasal breathing through exercises like “kiss the sky” can enhance one’s ability to nasal breathe effectively ([01:03:00]).
Conclusion
Nasal breathing is a simple yet powerful practice that supports both oral and systemic health. From enhancing nitrogen oxide production to promoting a healthy oral microbiome, nasal breathing offers numerous benefits that extend throughout the body. Dr. Whitman stresses that improving nasal breathing habits can lead to significant health enhancements, particularly when started early in life ([01:00:00]). By addressing nasal breathing, individuals can optimize their overall health and significantly reduce risks associated with oral and systemic diseases.