Introduction
In our strive towards a healthier life, we often overlook one of the most essential aspects of our health: breathing. While we can survive about three weeks without food and three days without water, we can only last about three minutes without breathing. Despite this, many of us only focus on diet and exercise — both vital for our well-being — but rarely pay attention to breathing patterns. This articles explains why breathing is so critical and in particular how nose breathing can enhance our overall health. It can be shown, that nasal breathing is superior to mouth breathing and that it can increase oxygen delivery, remove waste and deliver more nutrients. It has even the potential to change facial aesthetics.
What does it mean to Breathe?
In simple terms, breathing balances our levels of oxygen and carbon dioxide. We breathe in oxygen into our lungs and blood, which gets transferred into our cells through a molecule called hemoglobin. Carbon dioxide plays a crucial role in releasing the bound oxygen into all the cells in the body by changing the shape of the hemoglobin molecule. Therefore, it is not just a waste product but critical in processing oxygen. [ 2 ]
Breathing is far more than a simple necessity for the body to function. A diverse number of neural networks all work together in order to coordinate inspiration, expiration, and other respiratory-related processes such as speaking or swallowing. If these systems fail, significant health implications can be the result. It is further shown, that breathing is highly correlated to behavioral conditions and emotions, for instance anxiety or relaxation. [ 1 ]
The Superiority of Nasal Breathing
In the following I want to present 4 different reasons why nose breathing is superior to mouth breathing:
Reason 1: Filtration and Humidification
The nasal passages are lined with tiny hairs (cilia) and mucus that filter out dust, allergens, and other particles from the air, preventing them from entering your lungs. Additionally, the nose humidifies and warms the air before it reaches your lungs, which can help prevent irritation and respiratory infections.
Reason 2: Nitric Oxide Production
Breathing through the nose helps produce and transport nitric oxide, a gas that plays a crucial role in dilating blood vessels, improving oxygen circulation throughout the body, and enhancing overall lung function. Nitric oxide also has antimicrobial properties, helping to kill bacteria and viruses in the nasal passages. Further, nitric oxide release has a positive benefit on the activation of the parasympathetic nervous system which plays an important role in stress release (see Reason 4) [ 3 ].
Reason 3: Improved Oxygen Exchange
Nasal breathing encourages diaphragmatic (deep) breathing, which allows for more efficient oxygen exchange in the lungs. This type of breathing can enhance oxygen absorption and carbon dioxide elimination, leading to better oxygenation of your blood and tissues. Additionally, it can help regulate and slow down your breathing rate, promoting relaxation and reducing stress.
Reason 4: Stress Release
It can be shown that nasal breathing has a positive affect on the parasympathetic nervous system which is associated with relaxation, indicating that nasal breathing can reduce stress states in the body [ 3 ]. Huberman (2023) refers to the Physiological Sigh as a practical tool to balance your stress level using nose breathing. The following instruction can be followed:
- First you want to take a big inhale through your nose followed by an immediate second inhale. You will notice that you can actually inhale again after already fully inhaling the first time.
- Second you want to exhale through your mouth and breathe out all the air.
You can then repeat this breathing pattern for a few times as often as you wish and as much as it feels good. However, even just a hand full of times will have a significant calming effect on your autonomic nervous system [ 2 ].
Conclusion
In conclusion, nasal breathing is not just a biological necessity; it is a powerful tool for enhancing health, performance, and vitality. By harnessing the innate wisdom of the respiratory system and adopting nasal breathing as a way of life, we can tap into our full potential and experience the clear benefits of optimal breathing. As James Nestor nicely puts it in “The Breath,” “Nasal breathing is the key to unlocking our full potential and living life to the fullest.”
References
[ 1 ] Christopher A. Del Negro, Gregory D. Funk, and Jack L. Feldman (2018) Breathing matters. Nat Rev Neurosci. 2018 June ; 19(6): 351–367.
[ 2 ] Huberman, A. (2023). Breathwork Protocols for Health, Focus & Stress. Huberman Lab. https://www.hubermanlab.com/newsletter/breathwork-protocols-for-health-focus-stress (last accessed 03-10-2025)
[ 3 ] Joseph C. Watso, Jens N. Cuba, Savannah L. Boutwell, Justine E. Moss, Allison K. Bowerfind,Isabela M. Fernandez, Jessica M. Cassette, Allyson M. May, and Katherine F. Kirk (2023) Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults, American Journal of Physiology, 325: R797–R808.
[ 4 ] Nestor, J. (2020). Breath. The New Science of a Lost Art. Penguin Life.
