Breathing through your nose: why it’s healthy

Breathing through your nose has numerous health benefits. Here you will find out how nasal breathing affects your body and how you can actively practice it.

When we do physical activity and breathe faster and more heavily in a shorter period of time, it is completely normal to breathe through our mouth for a short period of time. Even with a cold, when the nose is blocked, many people resort to breathing through the mouth for a few days. For a short period of time this is not a problem.

However, if you have chronic mouth breathing, i.e. if you generally breathe through your mouth rather than through your nose in everyday life, there are some health disadvantages and risks. In this case, it is therefore advisable to consciously remind yourself to breathe through your nose.

Why should you breathe through your nose?

When we breathe through our nose, we make the job of our lungs and our entire respiratory system much easier. Because nasal breathing ensures that…

• … the inhaled air is warmed and moistened through the nose. The nose also warms cold, dry air to body temperature. The warm, moist air is much easier for the lungs to process.
• … unwanted particles are filtered out of the air. When we breathe through our nose, fewer pathogens and allergens enter our body. Nose breathing can therefore also prevent illnesses such as colds and flu.
• … Nitric oxide is formed. This substance can dilate blood vessels. This can improve overall oxygen circulation in the body.

Nasal breathing therefore also ensures that the capacity of your lungs improves, is beneficial for the immune system and also reduces the likelihood of snoring at night. Last but not least, breathing through the nose helps to deepen and slow down your breath. When we are stressed, however, we often breathe shallowly through our mouths.

Chronic mouth breathing is associated with a variety of possible problems and risks. Because the air is not filtered and humidified when breathing through the mouth, lung infections can develop more easily. This can also worsen the symptoms of existing breathing problems or illnesses such as asthma.

Chronic mouth breathing can also cause problems with the teeth and gums and difficulty swallowing.

Breathe through your nose: This is how it works

Breathing through your nose is particularly beneficial for the health of your respiratory tract, improves oxygen circulation, prevents infections and allergies and can prevent dental problems. If you notice that you often breathe through your mouth in everyday life, it’s worth counteracting this habit. Alternate breathing can particularly help you with this.

This breathing technique, which is primarily practiced in yoga, helps you relax by consciously breathing alternately through both nostrils.

1. To do this, sit in a quiet place. Relax your shoulders and close your eyes if you wish.
2. Place your right thumb on your right nostril and pinch it shut.
3. Inhale deeply through your stomach through your left nostril.
4. Wait at least three seconds.
5. Now close your left nostril with your right index finger and breathe out through your right nostril.
6. Repeat this process with the other nostril.
7. You always use your fingers to close the nostril that is not needed at the moment.
8. Do this exercise for at least five minutes.

Other breathing exercises can also help you breathe more consciously through your nose and generally correctly.