From: hubermanlab
Here is the article with backlinks added:
Breathing, a vital yet often overlooked activity, is not just essential for life but also significantly impacts overall health and wellness. In a recent episode of the Huberman Lab podcast, neurobiologist Dr. Andrew Huberman explored the science of breathing and emphasized the importance of nasal versus mouth breathing. This article will encapsulate the critical takeaways from this discussion.
The Mechanics of Breathing
Breathing involves inhaling oxygen and exhaling carbon dioxide, facilitated by the respiratory system, which includes the nose, mouth, larynx, lungs, diaphragm, and intercostal muscles. The choice between nasal and mouth breathing can affect how efficiently this system functions.
Nasal Breathing
Nasal breathing offers distinct advantages due to the higher resistance encountered when air passes through the nasal passages. This resistance helps maximize air volume intake and efficiently oxygenate the body because of the following factors:
-
Increased Air Pressure: Breathing through the nose can generate more air pressure, thus increasing lung inflation. This makes nasal breathing more efficient for oxygen uptake, which is critical for cellular function and overall vitality [00:28:32].
-
Activation of Nitric Oxide: Nitric oxide, a gas produced in the nasal cavities, plays a critical role in vasodilation, or the widening of blood vessels. This gas enhances blood flow and oxygen delivery throughout the body while also helping to relax the airways and improve lung function [00:22:05].
-
Filtration and Humidification: The nasal passages filter out dust, allergens, and pathogens while humidifying and warming the air before it reaches the lungs, which reduces irritation of the respiratory system and supports overall pulmonary health [02:10:01].
-
Improved Aesthetics and Facial Development: Regular nasal breathing can contribute to positive changes in facial structure, such as improved jaw alignment and a more favorable dental arch. This contrasts with chronic mouth breathing, which is associated with aesthetic and developmental issues such as a recessed chin and elongated face [02:11:46]. These aesthetic changes might also be explored in the context of muscle_hypertrophy_and_aesthetics.
Mouth Breathing
While mouth breathing can be advantageous in certain situations, such as high-intensity physical exertion where rapid breathing is necessary, it generally lacks the benefits provided by nasal breathing:
-
Decrease in Nitric Oxide: Unlike nasal breathing, mouth breathing does not promote nitric oxide production, limiting its positive circulatory effects [02:11:02].
-
Increased Risk of Respiratory Issues: Mouth breathing allows unfiltered air, which can contain dust and allergens, to enter more directly into the lungs, potentially leading to respiratory issues over time [02:10:01].
-
Negative Effects on Facial Structure: Chronic mouth breathing is linked to changes in facial structure that are not typically considered aesthetically pleasing, such as downward turns of the lips and an open mouth resting posture [02:12:01].
Practical Takeaways
-
Strive for nasal breathing as the default mode of respiration unless specific circumstances require mouth breathing.
-
For those with nasal congestion, gradual training in nasal breathing can help improve airflow improving_breathing_mechanics_for_endurance_training and reduce dependency on mouth breathing.
-
Engaging in practices such as mouth taping during sleep or while at rest can encourage more consistent nasal breathing, potentially offering long-term health benefits [00:50:02].
In summary, the benefits of nasal breathing over mouth breathing are substantial, encompassing physiological, health, and even aesthetic dimensions. By becoming more mindful of how we breathe, we can promote better health outcomes and enhance our overall well-being through a practice as fundamental as drawing our next breath.