Nose Breathing: Why the Old Advice Is Coming Back
Breathing through the nose is an old habit that many breathing teachers now recommend again. Here is what it does and how to practice it gently.
Photo by Nick Ringsmuth on Unsplash
"Breathe through your nose" is advice our grandparents might have given. Today many breathing teachers and coaches are saying the same thing again.
What the nose does
The nose is built for breathing. It filters, warms and moistens the air before it reaches the lungs. Breathing through the nose also tends to make the breath slower and quieter than breathing through the mouth.
Mouth breathing at night
Many people breathe through the mouth during sleep, especially when the nose is blocked. It can lead to a dry mouth in the morning and is often linked with snoring. Some people have recently started taping their mouths at night, a trend that is popular online.
Be careful with this. Mouth taping is not well studied, and it is not safe for everyone, especially people with a blocked nose or sleep apnea. Talk to your doctor before trying it.
Gentle ways to practice
- During the day: notice how you breathe while reading or watching TV. If your mouth is open, gently close it and breathe through your nose.
- While walking: try breathing only through your nose on an easy walk. If you need to open your mouth, slow down a little.
- Before bed: do a few minutes of slow, quiet nose breathing as part of your wind-down.
If your nose is often blocked
A blocked nose makes nose breathing hard. Allergies, colds and the shape of the nose can all play a part. A pharmacist or doctor can help you find the cause.
Keep it relaxed
Nose breathing should feel easy, not forced. If you feel short of air, breathe through your mouth and try again later. Like any habit, it grows with gentle practice.
