The professionals have spoken, and the research is clear, nose breathing is the correct and most optimal way to breathe.
Not only are our bodies designed for nose breathing based on the specific apparatus and the mechanisms by which we inhale and exhale through nose breathing, but there are numerous health benefits to be had from correct, consistent nose breathing.
The converse is also true; because mouth breathing bypasses important stages in the breathing process, this way of breathing leads to many health problems, not the least of which may include snoring and sleep apnea.
Mouth breathing such as with pursed lips breathing is for emergencies.
Nose breathing T2R38 gene that stimulates the nose's bitter receptors that react to chemicals that bacteria use to communicate. They stimulate nitric oxide that kills bacteria. Simple taste tests may eventually predict recurrent infection potential.
"Nasal breathing (as opposed to mouth breathing) increases circulation, blood oxygen and carbon dioxide levels, slows the breathing rate and improves overall lung volumes "
"The internal nose not only provides around 90% of he respiratory system air-conditioning requirement but also recovers around 33% of exhaled heat and moisture."
"The nasal cycle, which is part of an overall body cycle, is controlled by the hypothalamus. Sympathetic dominance on one side causes nasal vasoconstriction of the ipsilateral turbinate, while parasympathetic dominance on the other causes nasal vasoconstriction of the contralateral turbinate. Increased airflow through the right nostrii is correlated to increased left brain activity and enhanced verbal performance, where as increased airflow through the left nostril is associated with increased right brain activity and enhanced spatial performance."
"During exercise, nasal breathing causes a reduction in FEO2, indicating that on expiration the percentage of oxygen extracted from the air by the lungs is increased and an increase in FECO2, indicating an increase in the percentage of expired air that is carbon dioxide".
This FEO2 factor is as well related to purse lips breathing which is an emergency measure and not the proper way to breathe. It can in emergency situations help slow down the breathing cycle to allow proper CO2 buildup and better O2 uptake but will over time weaken the diaphragm by transferring the strength to hold back breathing via the mouth instead of the diaphragm.
One of the most revealing and actually scary facts is that the nose is home to over 50 bacterial species (some are good, most are not).
But the good ones can kill some of the bad ones and if we bypass the nose breath, the bad ones tend to dominate.
One of the bad guys, Staphylococcus Aureus infections may cause disease due to direct infection or due to the production of toxins by the bacteria. Aureas, one of the hospital-acquired staph infections that include the blood and heart is present in 30% of the population, possibly hospital employees.
So then why do the patients not get masks to be protected from whomever?
That said, breathing through the nose has many benefits.
Breathing through the mouth, many negatives.
There are some researchers who believe that mouth breathing and associated hyperventilation causes or exacerbates asthma, high blood pressure, heart disease, and many other medical problems. It makes some folks look dull-witted or slightly unconscious.
Chronic mouth breathing may cause the muscles that open the sidewalls of the nose to weaken.
Always better whenever possible; deviated septum and small nostrils may make it impractical but still nose breathing 24 hours a day is extremely important for those who desire the longest and most healthy life.
The Optimal Breathing Kit shows you how to maximize nose breathing. HINT; It is not just about your nose or mouth.
It slows the air escape so the lungs have more time to extract oxygen from them. When there is proper oxygen-carbon dioxide exchange, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased.
During sleep, it predisposes one to loud snoring and irregular breathing and can lead to a serious condition called Sleep apnea and heart conditions.
Breathing through the nose also limits air intake and forces one to SLOW down. Proper nose breathing reduces hypertension and stress for most people. Kind of like a speed control (governor) on a car engine.
Nitric (not nitrous) oxide is one of the very important chemical parts of sexual arousal. It vaso-dilates (engorgement) and plays a part in maintaining the erection.
Think of all the beautiful smells we enjoy with our nose. Smell influences our behavior, our memories, and many autonomic nervous system functions which are below the level of conscious awareness.
This is because the receptors in the nose, known as olfactory bulbs, are direct extensions of a part of the brain known as the hypothalamus.
The hypothalamus, also known as the Brain's brain, is responsible for many functions in our bodies, particularly those that we consider automatic: heartbeat, blood pressure, thirst, appetite, and of course, the cycles of sleeping a waking. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
Socially unacceptable snoring occurs when other people complain about the noise. They are irritated by the snoring noise because they were unable to sleep well in the same room and in some cases the same building.
Snoring is a major social problem. It can also lead to major medical problems if snoring and mouth breathing combine to cause irregular breathing during sleep. Think sleep apnea.
Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and death in one's sleep.
(Cottle, 1972: Rohrer, 1915) There must be adequate nasal resistance to maintain adequate elasticity of the lungs. (Cottle 1980)
Many years of breathing against excessive resistance as with nasal obstruction, may cause micro areas of poor ventilation (emphysema). Barelli (Behavioral and Psychological Approaches to Breathing Disorders.p.50 ).
Mouth breathing can produce an anterior open bite, a longer face, and some suggest that because of poor sleep quality produces a baggy appearance under the eyes. Mouth breathing also accelerates water loss increasing possible dehydration.
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SINUS CONGESTION: Get Sinu Clenz
POST NASAL DRIP: Get Sinu Clenz
POOR DIGESTION Optimal Digestion
DEVIATED SEPTUM: Surgery often reverts back to original shape. Focus on breathing development before considering surgery seriously.
"People with chronic sinus conditions should use a sinus rinse daily as it promotes drainage of the sinuses and speeds healing of inflamed tissues... "Self-Healing" Dr. Andrew Weil M.D.
18. SLEEPING ON YOUR BACK How to?
19. SEX. You can't kiss someone and breathe through your mouth.
20. Dietary or bad air? Building Healthy Lungs Naturally included in the Mastery Kit
21. Empty Nose Syndrome Important to note that on several occasions I have worked on a person's breathing who had had stuffed up nasal passage for decades and their nostrils and sinuses opened up right then and there. Makes me wonder how many fewer surgeries and dry upper respiratory tracts might have had much different results had the MDs suggested to develop the breathing first. Include upper airway resistance syndrome.
The traditional approach is to use a scalpel to cut cartilage inside the nose and reshape it manually. The surgical wounds have to be closed with stitches. This method is costly, and the patient may need to take time off work during their recovery and it the septum often reverts back to where it was.
In this study, researchers at Moscow State University used the laser procedure on 110 people between the ages of 11 and 66, and followed their results for an average of 18 months.
The study found that 84 (76 percent) of the people treated with the laser had a "reduction of symptoms" (Mike wonders how much reduction?) associated with nasal blockages. In 27 (24 percent) of the people, the nasal abnormalities returned to their original shape. I bet many of the others were not as successful as the article implies.
I strongly suggest going the natural route FIRST. There is a strong possibility you can open your nasal passages without surgery.
22. Dumb and Dumber? You may have fewer opportunities for sex if you mouth breathe because mouth breathing makes you look dense, dull or downright stupid.
Optimal Breathing Mastery to reduce any anxiety, adrenaline, histamine reactions that swell up the membranes.
Oral breathing increases pH and vocal effort by superficial drying of vocal fold mucosa.
Sivasankar M, Fisher KV.
Department of Communication Sciences and Disorders, Northwestern University, Evanston, Illinois 60208, USA. firstname.lastname@example.org
Oral breathing superficially dehydrates the airway lumen by decreasing the depth of the sol layer in humans and animals. Conversely, nasal breathing can increase the humidity of inspired air. We compared the effects of short-term oral and nasal breathing on Pth and perceived vocal effort in 20 female subjects randomly assigned to two groups: oral breathing (N = 10, age 21-32 years); nasal breathing (N = 10, age 20-36 years). We hypothesized that short-term oral breathing, but not nasal breathing, would increase Pth, and that subjects would perceive this change as an increase in vocal effort. Following 15 minutes of oral breathing, Pth increased at comfortable and low pitch (p < 0.01) with 6 of 10 subjects reporting increased vocal effort. Nasal breathing reduced Pth at all three pitches (p < 0.01), and 7 of 10 subjects reported decreased vocal effort. Over all subjects, 49% of the variance in treatment-induced change in Pth was accounted for by change in vocal effort (R = 0.70). We posit that obligatory oral breathing places healthy subjects at risk for symptoms of increased vocal effort. The facilitatory role of superficial hydration on vocal fold oscillation should be considered in biomechanical models of phonation and in the clinical prevention of laryngeal dryness. See smelling to diagnose infection and disease
Hey Mike, I just read
some of your subscribers questions and noticed one about having narrow nasal passages. The guy was considering surgery. As relates to that problem, I have noticed that when I shift to diaphragm breathing and progress to where my intestines are pushed all the way down and simultaneously my chest is expanded, all of a sudden there is a physiological shift in my neck and jaw and my sinuses and nostrils pop fully open.
It is a wonderful feeling of totality, and it is sustainable if I keep breathing in this way. At this stage of my development, it takes a very conscious and persistent effort to get to this place, but I am looking forward to the day when it is my normal modus operandi.
I just thought that subscriber might benefit from hearing this before diving under the surgeon's knife. Thanks, and keep up the quest.
From Mike: You are getting short term benefits with long term dangers called breathing pattern disorder/UDB by taking the musculature out of balance and distorting the breathing wave. When we breathe in through the nose we produce nitric oxide. This nitric oxide works as a vaso dilator. Mouth breathing bypasses this NO2 production. Without NO2 our breathing chemistry is compromised causing a lessening (vaso constriction) in our airways, arteries and capillaries. This reduces oxygenation to the cells. Their are as yet no studies on the outcome of this but the implications are huge. For example, infants and children with food allergies from dairy, grains, chocolate etc get their little nostrils stuffed up and that forces them to breathe through their mouths. This most likely reduces oxygen uptake to their developing brains and bodies. In addition, I often read about increases in snoring amongst children. Mouth breathing during waking and sleeping hours is a contributor to snoring. Gradually, muscle tissues in the mouth and throat are stretched beyond their intended range. When this happens, snoring and the health risks associated with OSA increase. Snoring stems largely from collapsed or constricted breathing passages. So does sleep apnea.
I read where a professor of psychology who was greatly interested in breathing had a graduate student sit in a medical doctor’s office and asked them to watch breathing patterns in the waiting room patients. The student noticed that something approximately 84 percent of the people in the waiting room had disturbed breathing patterns indicative of correlations with what I now call Undetected Dysfunctional Breathing or UDB. Regardless of their medical problem, they seemed to have disturbed breathing. Though some leading edge MDs are beginning to notice poor breathing probably none of those people 15 years ago were going to go to the MD and have something done about their breathing.
Several colleagues have pointed out that most children have developed poor breathing by age 11. I lost mine TWICE by age 12. This may be a stretch for some of you but I believe that this widespread loss stems from bad as well as well meaning sources. Bad would be stress, poor nutrition, abuse, trauma and little to no exercise. Well meaning could be social conditioning (also potentially very stressful) and cultural mores such as preparation for "proper" social conduct. Politeness and reserve can be overdone. Add taboo and unwarranted fears causing chronic hesitancy and or inhibition when too often repeated will habitually become engrained in the tissues and cause chronic restrictions in the way one breathes.
Mike, I came across your page and it feeds right into what I am doing.
I teach the 5 Tibetan Rites (as detailed in "Fountain of Youth" by Kelder). A question arose as to the proper breathing.
The book says breathe in through the nose, breathe out through the mouth. This feels right to me. But I then read in some esoteric yoga books from India that you always breathe in and out through the nose.
There are so many people that do not study the breath, pass themselves as experts and teach harmful practices. Exhaling through the mouth is very bad information.
We uptake most of our oxygen during the exhale. The size of the nostrils creates back-pressure that holds air in a little longer so that the O2 has more time to be extracted from the air in the lungs.
The more you can function by breathing in and out through the nose the better except when singing or extreme states of fight, fight, freeze, faking it or fun. including sex). Then you will need to take in a lot of air and need both nose and mouth. Watch high level athletes closely and you will see they nose breathe as often as possible.
If you inherited your very large father’s lungs and your very small mother’s nostrils you will have to breathe in AND out through the mouth more often. This is an extreme and rare example but it illustrates better the issue of volume combined with air intake nostril size. Perhaps surgery can remedy that. Seek several opinions.
The number of above options are often overwhelming. The issue with all is which is more important to the individual NOW, in real time?
The simple truth is that breathing through the mouth is a sure way to impede proper breathing and develop all kinds of health problems. However, these bad habits can be reversed by working with our Optimal Breathing Mastery Kit to learn how to do proper and effective nose breathing which can very well extend or even save your life.
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