How to Properly Nose Breathe

The Power of Proper Breathing: A Simple Habit for Better Health and Well-Being

Breathing is something we all do automatically, yet most of us don’t realize how significant it is to our health, appearance, and overall well-being. The way you breathe can influence everything from your heart rate and stress levels to how well you sleep and even how your face develops. But, in the modern world, most of us are breathing incorrectly—and it’s taking a toll on our bodies.

If you’ve ever felt stressed and taken a "deep breath" to calm down, chances are you were still breathing in a way that wasn’t conducive to relaxation. The truth is, when we’re stressed, we tend to breathe faster, more shallowly, and through our mouths. This actually amplifies stress rather than alleviates it. But what if I told you that simply changing how you breathe could reverse the effects of stress, improve your sleep, and even reshape your face?

Let’s dive into why proper breathing is one of the most powerful tools for improving health, and how you can start using it to your advantage today.

This article was derived heavily from the following TEDx Talk by Patrick McKeown. 

Why You Should Care About Your Breathing

Breathing does more than just keep you alive. When done properly, it has the power to influence your autonomic nervous system—the part of your body that controls involuntary functions like heart rate, digestion, and immune response. Proper breathing can:

• Enhance oxygen delivery: Breathing through your nose helps increase oxygen absorption in the blood, which is vital for every cell in your body.
• Improve circulation: Slow, controlled breathing can improve blood flow, raising your body temperature and promoting healing.
• Reduce stress: By slowing your breath and focusing on nasal breathing, you can activate the body’s parasympathetic nervous system, which helps you relax and counteract the effects of stress.
• Shape your face: Believe it or not, the way you breathe affects the development of your face. Mouth breathing can alter facial structure, leading to a narrow jaw and crooked teeth. On the other hand, nasal breathing helps promote a broader, more symmetrical face.

The Impact of Mouth Breathing

Most people breathe through their mouths without thinking about it. It’s a habit that starts in childhood, and for some, it continues into adulthood. But mouth breathing comes with several downsides:

• Poor sleep: Mouth breathing during sleep can lead to snoring, sleep apnea, and fragmented rest. As a result, you wake up feeling tired, even after a full night’s sleep.
• Fatigue during the day: Chronic mouth breathing can lead to insufficient oxygen absorption and poor circulation, which leaves you feeling sluggish and mentally foggy.
• Facial structure issues: Mouth breathing can cause the face to develop differently, leading to a narrower jaw, less pronounced cheekbones, and misaligned teeth. This is because the tongue, when resting at the roof of the mouth (as it should), helps to shape the bones in the face. When the mouth is open, the tongue rests at the bottom of the mouth, exerting less pressure on the upper jaw.

If you’ve ever struggled with breathing-related conditions like asthma or chronic congestion, you know how frustrating it can be to feel like you're not getting enough air. But what most people don’t realize is that mouth breathing can actually make these problems worse by preventing the body from absorbing enough oxygen.

The Benefits of Nasal Breathing

Nasal breathing is essential for optimal health, and it’s something we naturally do as babies. When we breathe through our noses, the air is filtered, warmed, and moistened before it enters the lungs. The nasal passages also produce nitric oxide, a gas that opens up the airways and enhances oxygen absorption. This is why nasal breathing is so important—it helps deliver more oxygen to your blood and, in turn, your body.

Dr. Mar’s Cottle, a renowned ear, nose, and throat specialist, once noted that the human nose is responsible for 30 different functions in the body. In addition to oxygenating the blood, nasal breathing helps to:

• Sterilize the air: Nitric oxide helps to kill bacteria and viruses in the air, reducing the risk of illness.
• Improve airway function: Breathing through the nose helps open up the airways and can reduce congestion and inflammation.
• Regulate stress: Slow, deep breaths through the nose activate the parasympathetic nervous system, promoting relaxation and reducing anxiety.

By making a conscious effort to breathe through the nose, you’re taking a small but significant step toward improving your overall health.

How to Breathe Properly

Breathing properly doesn’t require a lot of effort, but it does require awareness and intention. Here are a few simple techniques to get started:

1. Slow Your Breath: When you’re feeling stressed or anxious, try to slow down your breathing. Focus on long, deep inhales and exhales, making sure you breathe through your nose. Aim for a rhythm that feels calming, such as inhaling for a count of four and exhaling for a count of four.

2. Use Your Diaphragm: Many people breathe shallowly using just their chest. This kind of breathing can actually increase stress. Instead, focus on expanding your diaphragm as you inhale, allowing your belly to rise as you breathe in and fall as you breathe out. This engages the diaphragm and helps you take in more air.

3. Practice the "Reduced Breathing" Technique: A powerful way to calm the mind and body is by consciously reducing the amount of air you take in. To do this, start by breathing lightly and quietly through your nose, aiming to take in less air with each breath. Try to slow your breath until you feel a slight, tolerable breathlessness. This technique can help you regain control over your nervous system and shift into a more relaxed state.

A Simple Breathing Exercise to Try

Here’s a quick exercise to help you engage your diaphragm and promote calmness:

1. Sit comfortably with one hand on your chest and the other on your belly.
2. Close your eyes and breathe through your nose, feeling the cool air enter and the warm air leave.
3. Slowly reduce the amount of air you’re taking in, focusing on making your breaths quieter and softer. Aim to breathe so gently that no one else can hear it.
4. After a few minutes, notice how your body feels—has your temperature shifted? Is your mind more focused and clear? You may even notice that your nasal passages feel clearer.

This exercise, when practiced regularly, can help you regain control over your breathing and reduce stress in your daily life.

The Bottom Line: Breathe Less, Live More

Breathing is more than just an involuntary action—it’s a tool that can help you optimize your health. From improving your oxygen intake and circulation to reshaping your face and calming your mind, the way you breathe has a profound impact on your life. By practicing slow, nasal breathing and reducing the amount of air you take in, you can reduce stress, improve sleep, and boost overall health.

The next time you feel overwhelmed or anxious, remember this: instead of taking a deep breath, try taking a slow, controlled breath through your nose. It could be the key to unlocking a calmer, healthier you.

Takeaway Tips:

• Focus on slow, deep breaths through the nose, not the mouth.
• Engage your diaphragm to fully inhale and exhale.
• Practice “reduced breathing” to promote relaxation and improve mental clarity.
• Breathe mindfully to help reduce stress and improve overall well-being.

Start breathing more consciously today, and see how much better you feel tomorrow!