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Nose breathing versus mouth breathing

01-05-2016

Nose breathing versus mouth breathing

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. Scientific American Sept 2014 Page 28

"Nasal breathing  (as opposed to mouth breathing)  increases circulation, blood oxygen and carbon dioxide levels, slows the breathing rate and improves overall lung volumes " Swift, Campbell, McKown  1988 Oronasal obstruction, lung volumes, and arterial oxygenation. Lancet 1, 73-75

"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. Elad, Wolf, Keck 2008 Air-conditioning in the human nasal cavity. Respiratory Physioolgy and Neurobiology 163. 121-127

"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." 
Shannahoff-Kalsa, 1993 The ultradian rhythm of alternating cerebral hemispheric activity. International journal of Neuroscience  70, 285-298

"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". Morton, King, Papalia 1995 Comparison of maximal oxygen consumption with oral and nasal breathing. Australian Journal of Science and Medicine in Sport 27, 51-55|
PURSED LIPS BREATHING. 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.

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.

  • Close to 80 percent of the Western population breathes incorrectly with habits such as breathing through your mouth instead of your nose, using the upper chest, and having noticeable breathing during rest
  • Your nose is the only organ able to properly prepare the air you breathe; mouth breathing leads to overbreathing, chronic hyperventilation, depleted carbon dioxide levels, reduced blood circulation, buildup of toxins and narrowing of the airways.
  • Mouth breathing and resultant overbreathing elevates your blood pressure and heart rate and worsens asthma , allergies, rhinitis, sleep apnea, and deprives your heart, brain and other organs of optimal oxygenation
  • Overbreathing and hyperventilation during exercise can lead to reduced performance, and can also cause vasoconstriction, which increases your risk for arrhythmias and heart problems, even if you have none of the usual cardiac risk factors
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. 

 

1. The lungs are a primary source of our energy level. They extract oxygen from the air we breathe primarily on the exhale. Because the nostrils are smaller then the mouth, air exhaled through the nose creates back pressure when one exhales. 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.

 

2. Afferent stimuli from the nerves that regulate breathing are in the nasal passages. The inhaled air passing through the nasal mucosa carries the stimuli to the reflex nerves that control breathing.  Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult.  During sleep, it predisposes one to loud snoring and irregular breathing and can lead to a serious condition called Sleep apnea and heart conditions.
 
3. Also, when mouth breathing, the brain thinks carbon dioxide is being lost too quickly and sensing this, will stimulate the goblet cells to produce mucous, slow the breathing and cause constriction of blood vessels. 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.

 

4. The nostrils and sinuses filter and warm the air going into the lungs. The mouth breather bypasses this. The sinuses produce nitric oxide (NO) which  is a pollutant but harmful to bacteria in small doses. 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 erection.

 

5. Each nostril is innervated by five cranial nerves from a different side of the brain. Each nostril functions independently and synergistically in filtering, warming, moisturizing, dehumidifying, and smelling the air.

 

6. Maintaining a keen sense of smell is very important for enjoying life and for safety and social acceptance.  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.   

 

7. Upper Airway Resistance Syndrome, the new medical description for what most of us call snoring, is a problem for about 90 million Americans everyday. 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.

 

8. What you do during waking hours carries over into sleep. Any opportunity for mouth breathing inhaling  or exhaling will increase the chances of mouth breathing during waking and sleep. Hospital studies have  established that nocturnal mouth breathing is a primary cause of loud snoring. Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and dying in one's sleep. 

9. Nose breathing imposes approximately 50 percent more resistance to the air stream in normal  individuals than does mouth breathing, resulting in 10-20 percent more O2 uptake. (Cottle, 1972:Rohrer, 1915)  There must be adequate nasal resistance to maintain adequate elasticity of the lungs. (Cottle 1980)  

10. Breathing through the mouth with the nose obstructed usually imposes too little resistance and can lead to micro-areas of poor ventilation in the lungs (atelactasis).  Many years of breathing against excessive resistance as with nasal obstruction, may cause micro areas of poor ventilation (emphysema).  Barelli (Behavioral and Pshchological 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.

 

11. Body temperature may be influenced by the temperature of expired air (Scott, 1954; Weiner, 1954)

12. Work of lung movement doubled when nose breathing, creating mild but healthy resistance.

13. Chin-Up Strips (free samples included in all  Breathing Mastery Kits are safe, inexpensive and easy to use.  In fact, if you mouth breathe during waking hours you can bet you will mouth breathe while sleeping: You can use them during the exercises in the Optimal Breathing Mastery Kit AS WELL AS DURING SLEEP.


"I am convinced improved breathing through the nasal mucosa 24/7 is a key to a long and healthy life. A life filled with energy and a great disposition which will help maintain and strengthen the relationships one needs for emotional and physical wellness."  Dale D. Miller, JD & CEO   www.chinupstrip.com 

14. Training yourself to nose breathe while awake guides the way you breathe while sleeping.

15. COLDS and Flu
Lessening of the common cold is another good reason for nose breathing. The mucous (white blood cells that kill germs) membrane lining the nose extends all the way from the inner linings of the nostrils down the trachea to the bronchi the directly enters the lungs. Germs get caught and die in the mucous.

16. SINUS blockage and difficulty nose breathing.  

17. What would make spinal fluid leak out of your nose? Dr. Hanson: In patients who’ve had a head injury, their dura, which is the leathery material that surrounds the brain and encloses it, can tear and they can have cerebral spinal fluid leaking through the dura into the nose. They can also have the same problem after sinus surgery. In both cases, there’s a potential for bacteria to get into the lining of the brain, which is obviously a bad thing.

18. Depleted emergency reserves too often defeats the purpose of running to lose weight

19. Open your nostrils. How to?

20. Conditions worsened by mouth breathing

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. Scientific American Sept 2014 Page 28

"Nasal breathing  (as opposed to mouth breathing)  increases circulation, blood oxygen and carbon dioxide levels, slows the breathing rate and improves overall lung volumes " Swift, Campbell, McKown  1988 Oronasal obstruction, lung volumes, and arterial oxygenation. Lancet 1, 73-75

"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. Elad, Wolf, Keck 2008 Air-conditioning in the human nasal cavity. Respiratory Physioolgy and Neurobiology 163. 121-127

"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." 
Shannahoff-Kalsa, 1993 The ultradian rhythm of alternating cerebral hemispheric activity. International journal of Neuroscience  70, 285-298

"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". Morton, King, Papalia 1995 Comparison of maximal oxygen consumption with oral and nasal breathing. Australian Journal of Science and Medicine in Sport 27, 51-55|
PURSED LIPS BREATHING. 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.

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.

  • Close to 80 percent of the Western population breathes incorrectly with habits such as breathing through your mouth instead of your nose, using the upper chest, and having noticeable breathing during rest
  • Your nose is the only organ able to properly prepare the air you breathe; mouth breathing leads to overbreathing, chronic hyperventilation, depleted carbon dioxide levels, reduced blood circulation, buildup of toxins and narrowing of the airways.
  • Mouth breathing and resultant overbreathing elevates your blood pressure and heart rate and worsens asthma , allergies, rhinitis, sleep apnea, and deprives your heart, brain and other organs of optimal oxygenation
  • Overbreathing and hyperventilation during exercise can lead to reduced performance, and can also cause vasoconstriction, which increases your risk for arrhythmias and heart problems, even if you have none of the usual cardiac risk factors
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. 

 

1. The lungs are a primary source of our energy level. They extract oxygen from the air we breathe primarily on the exhale. Because the nostrils are smaller then the mouth, air exhaled through the nose creates back pressure when one exhales. 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.

 

2. Afferent stimuli from the nerves that regulate breathing are in the nasal passages. The inhaled air passing through the nasal mucosa carries the stimuli to the reflex nerves that control breathing.  Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult.  During sleep, it predisposes one to loud snoring and irregular breathing and can lead to a serious condition called Sleep apnea and heart conditions.
 
3. Also, when mouth breathing, the brain thinks carbon dioxide is being lost too quickly and sensing this, will stimulate the goblet cells to produce mucous, slow the breathing and cause constriction of blood vessels. 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.

 

4. The nostrils and sinuses filter and warm the air going into the lungs. The mouth breather bypasses this. The sinuses produce nitric oxide (NO) which  is a pollutant but harmful to bacteria in small doses. 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 erection.

 

5. Each nostril is innervated by five cranial nerves from a different side of the brain. Each nostril functions independently and synergistically in filtering, warming, moisturizing, dehumidifying, and smelling the air.

 

6. Maintaining a keen sense of smell is very important for enjoying life and for safety and social acceptance.  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.   

 

7. Upper Airway Resistance Syndrome, the new medical description for what most of us call snoring, is a problem for about 90 million Americans everyday. 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.

 

8. What you do during waking hours carries over into sleep. Any opportunity for mouth breathing inhaling  or exhaling will increase the chances of mouth breathing during waking and sleep. Hospital studies have  established that nocturnal mouth breathing is a primary cause of loud snoring. Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and dying in one's sleep. 

9. Nose breathing imposes approximately 50 percent more resistance to the air stream in normal  individuals than does mouth breathing, resulting in 10-20 percent more O2 uptake. (Cottle, 1972:Rohrer, 1915)  There must be adequate nasal resistance to maintain adequate elasticity of the lungs. (Cottle 1980)  

10. Breathing through the mouth with the nose obstructed usually imposes too little resistance and can lead to micro-areas of poor ventilation in the lungs (atelactasis).  Many years of breathing against excessive resistance as with nasal obstruction, may cause micro areas of poor ventilation (emphysema).  Barelli (Behavioral and Pshchological 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.

 

11. Body temperature may be influenced by the temperature of expired air (Scott, 1954; Weiner, 1954)

12. Work of lung movement doubled when nose breathing, creating mild but healthy resistance.

13. Chin-Up Strips (free samples included in all  Breathing Mastery Kits are safe, inexpensive and easy to use.  In fact, if you mouth breathe during waking hours you can bet you will mouth breathe while sleeping: You can use them during the exercises in the Optimal Breathing Mastery Kit AS WELL AS DURING SLEEP.


"I am convinced improved breathing through the nasal mucosa 24/7 is a key to a long and healthy life. A life filled with energy and a great disposition which will help maintain and strengthen the relationships one needs for emotional and physical wellness."  Dale D. Miller, JD & CEO   www.chinupstrip.com 

14. Training yourself to nose breathe while awake guides the way you breathe while sleeping.

15. COLDS and Flu
Lessening of the common cold is another good reason for nose breathing. The mucous (white blood cells that kill germs) membrane lining the nose extends all the way from the inner linings of the nostrils down the trachea to the bronchi the directly enters the lungs. Germs get caught and die in the mucous.

16. SINUS blockage and difficulty nose breathing.  

17. What would make spinal fluid leak out of your nose? Dr. Hanson: In patients who’ve had a head injury, their dura, which is the leathery material that surrounds the brain and encloses it, can tear and they can have cerebral spinal fluid leaking through the dura into the nose. They can also have the same problem after sinus surgery. In both cases, there’s a potential for bacteria to get into the lining of the brain, which is obviously a bad thing.

18. Depleted emergency reserves too often defeats the purpose of running to lose weight

19. Open your nostrils. How to?

20. Conditions worsened by mouth breathing

>>Nose breathing versus mouth breathing

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