Many of us have forgotten the art of proper breathing techniques. In our fast-paced world, stress can alter our breathing patterns, often leading to shallow and inefficient breathing. Over time, this habit can impact sleep, energy levels, posture, and stress levels.
The good news? Simply returning to nasal breathing can make a noticeable difference.
It's time to take a deep (not big!) breath and explore how nasal and diaphragmatic breathing can transform your life.
Nasal Breathing vs. Mouth Breathing
Nasal breathing isn't just about taking in air; it's about enhancing the quality of your breath. Your nose is a built-in filtration and regulation system designed to support efficient, healthy breathing. It performs more than 30 functions for the body, all of which are bypassed with mouth breathing.
Here’s a glance at the benefits of nasal breathing:
→ Slows the breath naturally
Nasal passages create gentle resistance, encouraging slower, deeper breathing. Slower breathing improves oxygen delivery and helps regulate the nervous system.
→ Filters, warms, and humidifies the air
Tiny hairs and mucus in the nose trap dust, allergens, and pathogens. The air is also warmed and moistened before it reaches your lungs — something mouth breathing cannot do.
→ Supports better sleep
Nasal breathing reduces the likelihood of snoring, dry mouth, and nighttime awakenings. Many people notice improved sleep quality once they retrain this habit.
→ Adds nitric oxide to your breath
Nitric oxide is naturally released in the nasal passages. This powerful molecule plays a crucial role in your respiratory and heart health.
→ Encourages proper tongue and jaw position
Nasal breathing helps maintain healthy oral posture, which can influence jaw alignment and even facial muscle tone over time.
Shallow Breathing vs. Deep Breathing
Your diaphragm is the main breathing muscle. Nasal breathing becomes even more powerful when combined with diaphragmatic breathing.
Benefits of diaphragmatic breathing:
→ Activates the relaxation response
The diaphragm’s movement gently stimulates the vagus nerve, shifting the body toward a “rest and digest” state.
→ Improves breathing efficiency
Air reaches the lower lungs, where blood flow is greater, allowing better oxygen exchange with less effort.
→ Promotes better posture and core stability
A well-functioning diaphragm supports spinal alignment and reduces unnecessary tension in the neck and shoulders.
→ Helps manage stress and anxiety
Slow, diaphragmatic breaths send a clear signal of safety to the nervous system. Here’s a closer look at how breathing helps calm the nervous system.
Relearning What Came Naturally
As babies, we naturally breathed through our noses with soft belly movement. Over time, stress, posture habits, congestion, and lifestyle factors can shift us away from this optimal pattern.
The encouraging part is that breathing habits are trainable. With simple awareness and practice, you can tap into your body's innate ability to manage stress and improve overall health.
A quick daily check-in can help:
• Are my lips gently closed?
• Is my tongue resting on the roof of my mouth?
• Is my belly moving softly as I inhale?
Small adjustments repeated consistently can create meaningful change.
If you’d like personalized guidance, I’m here to help:
Stay healthy, stay happy.