Why Nasal Breathing Is Best
My personal experience of learning to breathe through my nose, has had an exceptional impact on my sleep, mindset and overall health. It’s a minor change, with significant impact. A simple lifestyle modification, that can transform your life.
Breathing through your nose slows down your rate of breath, lowers heart rate, calms your nervous system, and among many other health benefits, can even change your face. Yes, that’s right, breathing through your nose can influence how you show up aesthetically in the world. Reducing dark under eye circles, boosting skin colour, luminosity and improve the health and alignment of your teeth.
One part I found hard to believe at first is that when we breathe through our nose the majority of the time, we can influence the bone structure of our face (at any age) lifting cheekbones, widening the jaw, creating a more chiselled, seemingly healthier appearance.
“Why and How on Earth”? I hear you ask. I asked the very same question too.
The structures that make up the nose, clear and clean the air before it makes its way to our lungs, acting as a filter to remove pollutants, viruses, and bacteria. Much of this action is taking place at the back end (the inner structures of the nose that we can’t see) known as the nasal concha, which is shaped like a shell. However we are visually familiar with those tiny hairs in the nostril called cilia, these are just one part of this intricate system which catches dust, pollen and all the particles we would prefer to keep out.
Let me explain the impact that breathe has on the shape of the face. When we breathe through an open mouth day and night, particularly with growing children, the facial skeleton and musculature, grow into that open mouthed shape, referred to as Adenoid Face.
This can also impact the adult face, as contrary to common belief, our bones and muscles are indeed mailable. Nasal breathing in conjunction with, eating plenty of foods that require chewing action of the mouth, and proper tongue placement, placing the tongue to lay flat at the roof of the mouth, then an adult face can continue to change shape, for the better.
The Nose: Gateway To The Brain
It will come as no surprise that breathing and mental health are closely interconnected. When we over breath, we send signals to our brain that we are in a state of stress by stimulating the sympathetic nervous system, putting us into a state of fight, flight, freeze, or fawn.
According to the ancient practise of Ayurveda, the nose is considered the Gateway To The Brain.
Breathing LESS is KEY to improved mental health. We are looking for quality breaths, with a lesser quantity. Ideally taking only 5.5 – 7 breaths per minute, likely far fewer breaths than the amount you currently take.
So, What If Your Sinuses Are Blocked?
Many of us experience allergies, frequent congestion, and even deviated septums, each presenting challenge when it comes to breathing through the nose.
This becomes a matter of “Use It, Or Loose It”, we need to REOPEN THE AIRWAYS. See below a selection of what’s available to help you clear the nasal passages and create much need space.
Neti Pot - An Ayurvedic practise. Pouring a saline solution from a pot, into one nostril, until it comes out of the other.
Nasya – Oil drops – An Ayurvedic practise. Lubricate and improve function. Can use, Ghee, Coconut Oil, or untoasted Sesame Oil
Sutra Neti Kriya – Flossing of the sinuses from the mouth to the nose, this is an Ayurvedic practise that would require expert guidance.
Nasal Spray medicated/or non-medicated options.
Nasal Strips/Sleep Strips - these days there are a selection of strips that you can place across the nose to open up the area and breathe with more ease.
Mouth Taping – Taping the mouth (usually at night) to give the respiratoy system no choice but to breathe in and out through the nose. I haven’t tried this one. But have heard great feedback.
Sleep Issues, Snoring/Sleep Apnoea
How much attention do you pay to your sleeping habits, do you snore, wake up in the middle of the night/morning dehydrated, finding the dreaded, not-so-sexy-time, dribble running down your face onto your pillow? Chances are your sleeping with your MOUTH OPEN. Some people have great success with taping their mouths overnight, seems drastic, perhaps, and yet I’ve heard many a success story. If you’re reading this in Australia, why not, let your incentive be that you are keeping your mouth, a spider free zone! Waking up dehydrated can also lead to headaches, since implementing change personally, I’ve noticed a marked improvement upon waking, with a much clearer pain free head.
TO SUMMARISE
As my Teacher (Dominque Salerno’s) teacher in India told her, “Mouth for Eating, Nose for Breathing”. Of course there are exceptions to this rule, and there are interestingly some breath practises that call for an exhalation, and at times an inhalation out through the mouth.
However, for now, let us focus on the nose. Think of this as your homework, keep checking in with your breath, close your mouth (gently) and breathe, long, full, deep, expansive breathes are GOLD. A longer exhalation is paramount when looking to soothe the nervous system. Not forgetting, to be mindful of how you’re breathing as you drift off to sleep, and when you wake up.
Enjoy This Journey With Your Breath
Cherry x