Why Nose Breathing Matters: The Surprising Health Benefits of How You Breathe

19 hours ago
2 min read

Most of us take around 20,000 breaths every day, yet very few of us ever stop to think about how we're breathing.

I'm currently taking a six-week course to better understand what healthy breathing really looks like. I started the course out of personal interest—to support my own health and that of my family—but it's also helping me gain valuable insight into supporting my clients and knowing when to signpost them for more specialised breathing support.

One unexpected benefit has been becoming much more aware of my own breathing habits throughout the day.

Are You a Nose Breather or a Mouth Breather?

Most people sit somewhere on a spectrum between nose breathing and mouth breathing. While we all use both at different times, our dominant breathing pattern can have a significant impact on our health and wellbeing.

When we mainly breathe through our mouths, our breathing is often:

Faster and shallower
More focused in the upper chest
Less efficient
Less supportive of healthy diaphragm function

Over time, this type of breathing can place unnecessary stress on the body.

By contrast, breathing gently through the nose naturally encourages slower, lighter breathing and allows the diaphragm to work more effectively. This helps the body use oxygen more efficiently and supports many important bodily functions.

The Benefits of Nose Breathing

Healthy nasal breathing offers many benefits, including:

Filtering dust, allergens and airborne particles before they reach the lungs
Helping reduce the risk of respiratory infections
Producing nitric oxide, which improves oxygen uptake and supports healthy blood flow
Warming or cooling the air before it enters the lungs
Encouraging proper diaphragm function
Humidifying the airways
Supporting a calmer nervous system
Improving sleep quality
Contributing to healthy facial and jaw development
Enhancing oxygen delivery throughout the body
Supporting concentration and cognitive function
Aiding healthy digestion
Promoting better oral and dental health

What I'm Learning About Healthy Breathing

Alongside the course, I've been reading Breath by James Nestor, which explores the science behind breathing and explains why nasal breathing plays such an important role in our physical and mental wellbeing.

It's a fascinating book that highlights how something we do automatically every day can influence everything from our sleep and energy levels to our focus and overall health.

The more I learn, the more I'm reminded that some of the simplest daily habits can have the biggest impact on our wellbeing.