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Benefits of nose breathing - Improved oxygen uptake - Your nose actually produces nitric oxide, a gas that helps improve oxygen uptake. The nitric oxide acts as a vasodilator, meaning it widens your blood vessels. Wider blood vessels allow for better blood flow, which spreads more oxygen throughout your body.

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Better sleep -

Nose breathing promotes deeper, diaphragmatic breathing which leads to relaxation and improved sleep quality. Additionally, nasal airflow helps regulate blood pressure and reduces snoring, contributing to a more restful night’s sleep.

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Improved cognitive function - If you ever feel like your mind is foggy, nose breathing can help. The nitric oxide produced in the nasal passage when you breathe through your nose improves blood flow to the brain, thereby enhancing memory, focus, and overall cognitive function.

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Lower blood pressure - Nitric oxide relaxes blood vessels and allows for smoother blood flow. This means that there is less stress on the heart which can lower your blood pressure. Lower blood pressure means a healthier, happier you.

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Reduced stress and anxiety - If you’re feeling overwhelmed, take a deep breath! (Through your nose, of course.) According to a Harvard Health article, the slower and deeper breathing promoted by nose breathing activates the parasympathetic nervous system, the body's rest response, leading to reduced stress and anxiety.

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Increased immune system function - The nose acts as a filter and traps dust, allergens, and pathogens. As mentioned, nose breathing also produces nitric oxide, which has antimicrobial properties, further supporting the immune system.

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Weight management -

Nose breathing might play a role in weight management as the deeper, more controlled breaths associated with nose breathing can promote feelings of satiety and potentially lead to reduced calorie intake.

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Facial development -

During childhood, proper nasal breathing promotes healthy development of the jaw and facial bones.

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Mouth breathing -

You might need to use mouth breathing if you have nasal congestion, a deviated septum, or even small nostrils. However, aim to get healthy again soon so you can return to breathing properly through your nose.

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Nose vs. mouth - The nose filters, heats, and humidifies air as it passes through the nasal cavity, while breathing through the mouth does not.

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Health problems caused by mouth breathing - Bad breath - No one likes to smell bad breath and if you're breathing through your mouth instead of your nose, you might be in trouble! Mouth breathing can lead to a dry mouth and subsequently, bad breath.

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Sleep apnea - Nose breathing helps maintain the correct airway resistance and pressure as well as reduces the likelihood of airway collapse that contributes to sleep apnea. In short, it promotes a more stable oxygen flow during sleep.

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Snoring - Nose breathing encourages optimal air passage and reduces turbulence in the throat which can often cause snoring. Breathing through the nose helps keep the soft tissues of the mouth and throat in their correct places and thus, minimizes the vibrations that produce snoring sounds.

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Dry mouth and cavities -

Nose breathing helps maintain moisture in the oral cavity and minimizes the chances of a dry mouth environment. In a dry mouth, bacteria and cavities can grow. Saliva production is more consistent with nasal breathing which is crucial for neutralizing acids and protecting teeth.

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Gum disease -

Maintaining nasal breathing supports a balanced oral environment, reducing the risk of gum disease associated with mouth dryness and bacterial overgrowth. Proper moisture levels help protect gum tissues from inflammation and infection.

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Headaches - Nose breathing ensures better oxygenation and reduced CO2 levels, which can help prevent the vasodilation and stress that often cause headaches. Improved airflow through the nose supports more balanced and efficient brain oxygenation.

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Fatigue - Efficient nose breathing improves oxygen exchange and overall lung function, enhancing energy levels and reducing fatigue. Proper breathing patterns help maintain a consistent oxygen supply, supporting alertness and reducing tiredness.

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Exercises for improved nose breathing -

Next, let's explore several breathing exercises you can practice anywhere to help train you and your body to utilize nose breathing.

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Pursed-lip breathing -

Pursed-lip breathing slows down your breathing rate, promoting more effective oxygen exchange and encouraging nose breathing. This technique helps keep airways open longer, facilitating better respiratory control and reduced shortness of breath.

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Alternate nostril breathing - Alternate nostril breathing can enhance lung function and balance the autonomic nervous system, fostering a more natural inclination toward nose breathing. This practice can improve overall respiratory health and mental clarity by ensuring both nostrils are being used effectively and efficiently.

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Buteyko breathing -

The Buteyko method, which involves holding the out-breath, focuses on reducing hyperventilation and improving CO2 tolerance. It naturally encourages nose breathing. This technique helps retrain breathing patterns to optimize oxygen uptake and reduce respiratory-related issues.

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Diaphragmatic breathing - Diaphragmatic breathing strengthens the diaphragm and promotes deep, efficient breathing through the nose. This method increases lung capacity and oxygenation, reducing reliance on shallow mouth breathing.

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Tips for promoting nose breathing -

Nose breathing can be positively influenced by several factors. Click through to explore what they are.

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Have good posture - Good posture supports proper diaphragm function and opens airways, facilitating nose breathing. Align the body correctly and it will help maintain effective respiratory mechanics and reduce the tendency to mouth breathe.

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Stay hydrated - It’s important to hydrate as it keeps the nasal passages moist and reduces congestion, promoting easier nose breathing. Drinking enough water helps maintain the health of the mucous membranes and ensures clear and unobstructed airflow.

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Avoid allergens and irritants - Minimizing exposure to allergens and irritants helps reduce nasal congestion and inflammation. Keeping the environment free from things like dust, pollen, and smoke supports healthier nasal passages and better habits when breathing.

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Use a humidifier -

Humidifiers add moisture to the air, preventing congestion and nasal dryness which can lead to mouth breathing. Having a humid environment supports consistent nasal airflow and general comfort. 

Sources: (NIH) (Healthline) (Harvard Health) (Winchester Dental) (Evergreen Life)

See also: Does mouth taping help sleep (and is it safe?)

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