The Science of Nasal Breathing: The Way We Breathe Tells Everything from The Shape of Our Faces to The State of Our Minds

Have you ever been in a stressful environment where you must chase a deadline? Or maybe your boss yelled at you without clear reasons? Or did you make a big mistake that made you anxious and panicked the whole time? In this situation, you could hear your heartbeats start to hit faster, like a piece of music approaching the chorus, making it harder to breathe or even think.

Then, a friend might come to your side and offer words of encouragement like, “Take a deep breath and calm yourself down so you don’t make any hasty decisions.” You follow their advice and breathe deeply through your nose, then exhale slowly through your mouth. As you focus on your breath, your heart rate gradually slows down, and a sense of calm washes over you.

Turns out there’s science behind what makes you calm after a long and deep breath through your nose, as we call nasal breathing. Breathing itself is an unconscious act that we do every second. But, we rarely think about whether we do it right or not. We take it for granted. We breathed what we thought was a comfortable thing to do without noticing the impact on our well-being.

Generally, there are two ways of breathing. One is through the nose, and the other is through the mouth.

Which one are you? Have you noticed the difference in breathing for each of them? What are the differences between the two?

Ancestrally, we are designed to breathe using the nose instead of the mouth. The nose or nasal breathing acts as a natural air purifier and conditioner. The intricate structures within the nose, such as turbinates, filter out impurities and humidify the air, creating an optimal environment for respiratory function. Unfortunately, these perfect mechanisms can’t be achieved by breathing using the mouth.

Interestingly, there’s another finding on the impact of breathing methods toward shaping our faces.

See the image below.

The contrast difference between the two shows how impactful the breathing method in shaping our faces and jaws. But, how to explain the difference?

As I quote from marlandholisticdentist:

A mouth-breather face is basically the effect of excessive mouth-breathing pressure on the face. People with mouth-breaths have a poor facial profile, small lower jaws, dwarfed-looking mouths, and droopy lips. Nasal breathing promotes healthy growth and development starting at a very young age. Nose breathing variably uses muscle groups in the ribs, shoulders, neck, and face. Healthy coordinated muscle patterns during breathing support good upright, comfortable posture.

It is clear now that nose/nasal breathing uses more muscle groups and is responsible for strengthening the muscles on the upper part of the body.

Nasal vs. Mouth Breathing

As we now know how breathing methods shape our jaws, ideally, we should train ourselves to breathe through the nose instead of the mouth.

Here are the reasons why:

1. The nasal passages are equipped with tiny hair-like structures called cilia and mucous membranes that help filter out impurities, allergens, and particles from the air.
2. It helps dilate blood vessels, improving blood flow and oxygen delivery throughout the body. This can contribute to cardiovascular health and overall circulation.
3. It engages the diaphragm and other respiratory muscles more effectively than mouth breathing, strenghtening these muscles over time.
4. Nasal breathing has been linked to improved cognitive function and mental clarity.
5. It can help reduce snoring and improve sleep quality. It may also be beneficial for individuals with mild sleep apnea by promoting better airflow during sleep.
6. It promotes proper tongue posture and encourages nasal breathing, which can positively impact dental and facial development, preventing issues such as crowded teeth and malocclusion.

On the other hand, mouth breathing doesn’t have air filteration, allowing unfiltered and dry air to enter the respiratory system. It can result in shallow and less efficient breathing. Additionally, it can contribute to snoring and sleep disturbances. Lastly, it can affect to poor dental and facial development, such as small lower jaws and dwarfed looking mouths and droopy lips.

How breathing methods affect athletic performance while exercising

According to past studies, there are conflicting findings on whether certain breathing methods could improve athletic performance while exercising. Many athletes are involved both to enhance their physical performance. For example, they prefer nasal breathing for low-intensity training and mouth breathing for high-intensity training.

But, during high intensity, the body naturally will shift to mouth breathing simply because it needs to meet the increased oxygen demand. This is known as the “respiratory compensation point.” Besides, mouth breathing may have a cooling effect, which can be beneficial during intense physical activity.

People may naturally switch between nasal and mouth breathing based on their comfort and the intensity of the exercise. Pay attention to your body’s cues and find a comfortable breathing pattern that supports your performance goals.

Belly breathing to reduce stress and improve cognitive function

Source: hohmanrehab.com

Nasal breathing won’t be completed without accounting for the belly. It’s known as diaphragmatic breathing, allowing lungs to fully expand, which offers several benefits for physical and mental well-being:

• Engagement of the Diaphragm: The diaphragm is the primary muscle involved in breathing. Belly breathing engages the diaphragm more fully than shallow chest breathing, promoting strength and flexibility.
• Relaxation Response: Deep diaphragmatic breathing stimulates the vagus nerve, triggering the relaxation response of the parasympathetic nervous system. This can lead to reduced stress hormones, lower heart rate, and a sense of calm.
• Stress Reduction: Belly breathing is often used as a relaxation technique to manage stress and anxiety. It helps shift the body from fight-or-flight (sympathetic dominance) to a more relaxed state (parasympathetic dominance).
• Lowered Heart Rate and Blood Pressure: The relaxation response induced by belly breathing may contribute to lower heart rate and blood pressure, promoting cardiovascular health.
• Enhanced Lung Capacity: Belly breathing allows for the full expansion of the lungs, which can contribute to increased lung capacity and respiratory efficiency.

Avoid over-breathing

As a final note on understanding nasal breathing, it is crucial to avoid over-breathing. Overbreathing has several disadvantages, including anxiety, stress, panic, brain fog, and dizziness. This happens because it reduces blood flow to vital organs such as the heart and brain. Taking too much air while overbreathing stresses out our nervous system. It tells our brains to be alert as if danger is approaching us. It puts us in a fight-or-flight situation that leads to chronic inflammation and other issues.

We must slow down by having a deep breath through the nose, down to the belly, or diaphragm, then exhale for a longer period through the mouth to feel calm and control the nervous system, resulting in a better state of mind, relaxed, and improved cognitive function to continue the day.