Breathing is something we do day in, day out, without giving it a second thought. However, not all breaths are created equal and dysfunctional breathing can actually be doing serious harm to your health. Breathwork instructor Katy Gracer explains that those of us who breathe through our mouth rather than our nose could be experiencing everything from snoring and asthma to anxiety, poor cognitive performance and even dental issues as a result. Research suggests up to 50 percent of adults habitually breathe through their mouths, especially during sleep.

WHY IS NASAL BREATHING BEST
Breathing through your nose is the optimal way for your body to receive oxygen.

“When we breathe nasally, the air is filtered and humidified so that when it enters the lungs and breathing systems, it’s cleaner and less damp or cold,” explains Katy. “This protects the airways from irritation and inflammation, and assists with keeping the nasal and respiratory passages clear and unblocked.”

Another reason why breathing through the nose is better for our bodies is because of nitric oxide. This naturally occurring substance is a vasodilator responsible for expanding blood vessels and increasing blood flow. Nasal breathing dramatically increases its production.

“It’s an epic compound that boosts the immune system, improving overall physical and mental performance,” says Katy. “It improves oxygen delivery to the cells, ensuring that you maximise the physical performance of your body.”

Katy adds that inhaling and exhaling through your mouth can also lead to muscle pain. “Mouth breathing is usually a shallow breath that rarely engages our core breathing muscle, the diaphragm,” she says. “This can result in our accessory breathing muscles working overtime, causing back pain, neck pain, shoulder pain, muscle tension, as well as poor posture.”

“When we make a conscious effort to breathe nasally, we can relax the upper body and breathe deep into the belly. This primarily improves stability in the core muscles and reduces oxygen demand,” tells Katy. “We notice an alleviation of stress and anxiety in the body as our breathing slows, and cortisol (the stress hormone) reduces, promoting calm and relaxation.”

PRACTICE MAKES PERFECT
Taking the time to observe our breathing habits can help us identify if we need to change our technique.

“Once we become aware of the way we breathe, it’s easier to influence,” says Katy. “We’re then able to form nasal breathing habits which become more automatic.”

“These habits also extend to our sleep. Many of us breathe dysfunctionally due to modern life (stress, modern eating and sleeping habits, alcohol and poor sleep), so we often have to retrain ourselves to breathe better to help with nasal breathing when we sleep.”

NOSE NIRVANA!
A clever Kiwi innovation, Goodair Nosebuds ($120) offer natural, drug-free relief from sinus congestion and allergies. This world-first wearable technology uses your own breath to create gentle vibrations that clear nasal passages, reduce inflammation and support easier breathing without medication. Clinically proven, rechargeable and reusable, they’re simple to use for 10 minutes each morning and night. Designed to fit seamlessly into daily life, you can wear them while relaxing in bed watching TV or even commuting to work.