Breathing is an essential function of life, and while it might seem like a straightforward process, the way we breathe can significantly affect how well we sleep.
“Getting poor quality sleep can negatively impact your health and daily life,” says Aliyah Suja, a board-certified physician assistant with INTEGRIS Health Medical Group Pulmonology and Sleep Medicine. “Factors like breathing, congestion and underlying health issues like sleep apnea, can all play a role in getting adequate sleep. If you’re struggling, it’s best to schedule a consultation with a health care provider to help get you back on track.”
Why it matters
Our bodies rely on oxygen to function correctly, and how we take in this oxygen can affect everything from energy levels to overall health. Breathing through the nose is the natural and optimal way of breathing, but whether you predominantly breathe with your nose or mouth can be a habit that’s hard to break.
Effects of nose breathing
- Improved sleep quality: Nose breathing reduces the likelihood of snoring and sleep apnea, contributing to better sleep.
- Dental health: Nose breathing helps maintain proper oral moisture and pH levels, reducing the risk of dental issues.
- Optimal lung function: The filtered, humidified and warmed air from nose breathing is better for lung function and overall respiratory health.
- Mental health: Nose breathing encourages slower, deeper breaths, which can lower heart rate and blood pressure, reduce anxiety and promote a sense of calm.
Common myths and misconceptions
Myth 1: Mouth breathing is just as effective as nose breathing.
- While mouth breathing can provide the necessary oxygen, it is not as efficient or beneficial as nose breathing. Nose breathing offers numerous health advantages, including better oxygen absorption, air filtration and immune defense.
Myth 2: Nose breathing is only important during exercise.
- Nose breathing is crucial at all times, not just during exercise. Consistent nose breathing throughout the day and night can improve your overall health and well-being.
Myth 3: Mouth breathing is harmless.
- Chronic mouth breathing can lead to various health issues, including dental problems, poor sleep quality and an increased risk of respiratory infections.
How to make the switch to nose breathing
- Practice conscious breathing: Pay attention to your breathing patterns throughout the day. Make a conscious effort to breathe through your nose, especially during activities that don't require heavy breathing, such as sitting or walking.
- Clear nasal passages: Ensure your nasal passages are clear. Use saline sprays or nasal irrigation to relieve congestion.
- Maintain good posture: Good posture can facilitate proper breathing. Keep your shoulders back and your head aligned with your spine. Avoid slouching, as it can compress your chest and make it harder to breathe through your nose.
- Exercise regularly: Regular exercise can improve your overall respiratory function. Activities like yoga and aerobic exercises encourage deep, nasal breathing and can help you develop the habit of breathing through your nose.
- Sleep position: Sleep on your back with your head slightly elevated. This position can help keep your airways open and encourage nose breathing. Using a humidifier in your bedroom can also prevent dryness that might lead to mouth breathing.
- Mouth taping: The recent trend of “mouth taping” – placing a small piece of tape over your lips at night to encourage nose breathing – should be done cautiously and discussed in partnership with a health care professional before trying.
When to see a doctor
You should schedule an appointment with your primary care doctor if you struggle with getting adequate sleep. A sleep study can help identify the root cause and determine the best course of treatment to get you back on track. Schedule a sleep study or consultation with one of our providers today. Learn more here.
