Breathwork Fundamentals Part II: Mouth vs. Nasal Breathing
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In this four-part series, we’ll dive into the fundamental variables across all breathwork styles. When combined and altered, these variables create a specific desired outcome.
Today, we’re diving into the difference between mouth vs. nasal breathing.
As a recap from previous posts, the respiratory system is a biological system of organs and chemical processes that allow our bodies to exchange gas (oxygen and carbon dioxide), which in turn, aids with cellular functioning, and the production of energy. Our nose and mouths are means through which we can obtain and expel air out of our lungs.
Let’s break down how they differ…
Nasal Breathing
Breathing in/out of your nose naturally lengthens the time it takes to get air in and out of your lungs. In addition to this, there are a number of physiological benefits of breathing this way:
Filtration and Humidification: The nasal passages are lined with mucous membranes and tiny hair-like structures called cilia, which help filter out particles, dust, and allergens from the air. Nasal breathing also humidifies and warms the air before it reaches the lungs, which can help prevent irritation of the respiratory tract.
Nitric Oxide Production: The sinuses in the nasal passages produce nitric oxide, a gas with antimicrobial properties. Nitric oxide helps kill bacteria and viruses and may play a role in regulating blood pressure and improving oxygen uptake in the lungs.
Activation of the Relaxation Response: Nasal breathing stimulates the parasympathetic nervous system, promoting relaxation and reducing stress. It also encourages deeper diaphragmatic breathing, which can enhance oxygenation and calm the mind.
Mouth Breathing
Mouth breathing, helps with breath volume, allowing more air to flow in and out of the body more quickly. Breathing through your mouth also has the following effects:
Bypassing Filtration and Humidification: Breathing through the mouth bypasses the nasal passages, which means that air is not filtered, humidified, or warmed before reaching the lungs. This can make the respiratory tract more susceptible to irritation, dryness, and inflammation.
Increased Respiratory Rate: Mouth breathing tends to be shallower and faster than nasal breathing, which can lead to increased respiratory rate and reduced efficiency of gas exchange in the lungs.
Sympathetic Activation: Breathing through the mouth can activate the sympathetic nervous system, the body's "fight or flight" response. This can result in increased heart rate, elevated blood pressure, and feelings of stress or anxiety.
How does this apply to a Somatic Breathwork session?
In Somatic Breathwork, we utilize both mouth and nasal breathing. We start the first half of the session breathing in/out of our mouth in order to activate our nervous system (specifically the parasympathetic “fight/flight” nervous system). The intention here is to acknowledge and release stored stress, trauma or emotions held in the body; feelings, sensations and memories that get brought to the surface when the body undergoes a controlled stress response in combination with our full attention in the present moment.
In the second half of the session, we switch to nasal breathing in order to regulate our nervous system (ie. activate our sympathetic “rest/digest” nervous system). In this portion, we continue to leverage the power of attention to help re-wire our neural pathways; to witness the memories, feelings and sensations from the first half of the session, and to integrate, and allow love and gratitude to flow through us. Through this process of returning to wholeness, we gain access to our sense of purpose, clarity and an improved state of well-being.
In James Nestor’s Breathe: The Science of A Lost Art, he notes how prolonged mouth breathing (specifically, inhaling through your mouth) has changed our physiology over the course of human evolution (read: smaller noses, crooked teeth). Mouth breathing also creates inflammation, elevated blood pressure and can lead to anxiety, depression and sleep apnea. That isn’t to say that if you breathe through your mouth sometimes this is a bad thing, but more to bring awareness to the notion that chronic mouth breathing (ie. rarely inhaling though your nose, and not leveraging its natural filtration system), could be subjecting yourself to greater risk of inflammation, sleep apnea and depression over the long run. Overall, nasal breathing is generally considered more beneficial for respiratory health and overall well-being due to its filtration, humidification, and relaxation-promoting effects.
