What You Need to Know About Mouth Breathing vs. Nose Breathing

Breathing is an essential function of life, and while it might seem like a straightforward process, the way we breathe can significantly impact our health. Two primary methods of breathing are mouth breathing and nose breathing. Understanding the differences between these two can help you make healthier choices and improve your overall well-being.

In this blog, we speak to Aliyah Suja, PA-C, a board-certified physician assistant with INTEGRIS Health Medical Group Pulmonology and Sleep Medicine, to learn more. 

“Getting poor quality sleep can negatively impact your health and daily life,” Suja says. “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.”

The basics of breathing

Breathing involves inhaling oxygen and exhaling carbon dioxide. Our bodies rely on oxygen to function correctly, and how we take in this oxygen can affect everything from energy levels to overall health. The nose and mouth are the main entry points for air, but they function differently.

Mouth breathing

What is mouth breathing?

Mouth breathing occurs when a person inhales and exhales air through their mouth instead of their nose. This can happen occasionally, like when you have a stuffy nose, or it can be a habitual way of breathing.

Causes of mouth breathing

• Nasal congestion: Allergies, colds and sinus infections can block the nasal passages, making mouth breathing a necessity.
• Structural issues: Conditions like a deviated septum or enlarged tonsils can obstruct nasal airflow.
• Habit: Some people develop the habit of mouth breathing due to chronic nasal congestion or other factors.

Effects of mouth breathing

Mouth breathers can end up having lots of different health problems:

• Dry mouth: Breathing through the mouth can dry out saliva, leading to bad breath and an increased risk of cavities and gum disease.
• Sleep issues: Mouth breathing can cause snoring and sleep apnea, disrupting sleep quality.
• Reduced oxygen intake: Mouth breathing doesn't filter air as efficiently as nose breathing, potentially reducing the oxygen available to your body.

Nose breathing

What is nose breathing?

Nose breathing is the process of inhaling and exhaling air through the nostrils. This is the natural and optimal way of breathing designed by our bodies.

Benefits of nose breathing

Nose breathing offers several significant benefits:

• Air filtration: The nose has tiny hairs (cilia) and mucous membranes that filter out dust, allergens and pathogens, preventing them from entering the lungs.
• Humidification: The nasal passages humidify and warm the air before it reaches the lungs, which is crucial for maintaining respiratory health.
• Enhanced oxygen absorption: Nose breathing allows for better regulation of oxygen and carbon dioxide levels in the blood, leading to improved oxygen uptake.
• Nitric oxide production: The nasal passages produce nitric oxide, which helps dilate blood vessels and improve circulation, enhancing oxygen delivery to cells.

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.

Nose breathing and mental health

Breathing through your nose can help calm the nervous system and benefit your mental health by activating the parasympathetic nervous system, which promotes relaxation and stress reduction. Nose breathing encourages slower, deeper breaths, which can lower heart rate and blood pressure, reducing anxiety and promoting a sense of calm.

The practice also enhances the release of nitric oxide, which improves blood flow and oxygen delivery to the brain, supporting better cognitive function and emotional stability. Regularly practicing nose breathing can therefore be a simple yet effective way to manage stress and enhance overall mental well-being.

Breathing techniques

Breathing techniques can significantly impact your physical and mental well-being. Here are four effective techniques to try:

Alternate nostril breathing

This technique, also known as Nadi Shodhana, helps balance the left and right hemispheres of the brain, promoting calm and clarity. To practice, sit comfortably and use your right thumb to close your right nostril. Inhale deeply through your left nostril, then close it with your right ring finger. Open and exhale through your right nostril. Inhale through the right nostril, close it and exhale through the left. Repeat for several cycles.

Diaphragmatic breathing

Also known as belly breathing, this technique engages the diaphragm for deeper breaths, increasing oxygen intake and reducing stress. To practice, lie on your back with one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth, letting your belly fall. Repeat for several minutes.

Box breathing

This method helps regulate your breath and calm your mind, often used by athletes and military personnel. To practice, inhale through your nose for four counts, hold your breath for four counts, exhale through your mouth for four counts and hold again for four counts. Repeat the cycle several times.

4-7-8 breathing

This technique can help relax the body and mind, making it easier to fall asleep. To practice, inhale quietly through your nose for a count of four, hold your breath for a count of seven, and exhale completely through your mouth for a count of eight. Repeat the cycle three to four times.

Comparing mouth breathing and nose breathing

Oxygen efficiency

Nose breathing is more efficient in oxygen delivery compared to mouth breathing. The filtration and humidification processes in the nasal passages ensure that the air reaching the lungs is clean and at the right temperature, which enhances the overall efficiency of oxygen uptake.

Immune defense

The nose acts as the first line of defense against airborne pathogens. The cilia and mucus in the nasal passages trap and eliminate harmful particles, reducing the risk of respiratory infections. Mouth breathing bypasses this crucial defense mechanism, potentially increasing the likelihood of illness.

Sleep quality

Nose breathing promotes better sleep quality by reducing the chances of snoring and sleep apnea. Mouth breathing can lead to interrupted sleep and conditions like sleep apnea, which negatively impact overall health and daily functioning.

Oral health

Mouth breathing can lead to a dry mouth, increasing the risk of dental problems like cavities, gum disease and bad breath. Nose breathing helps maintain saliva production, which is essential for oral health.

Facial development in children

In children, chronic mouth breathing can affect facial and dental development. It can lead to a condition known as “adenoid face,” characterized by an elongated face, narrow jaw and misaligned teeth. Encouraging nose breathing in children is crucial for proper facial development.

How to transition from mouth breathing to nose breathing

Transitioning from mouth breathing to nose breathing can significantly improve your health. Here are some tips to help you make the switch:

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. If you have structural issues like a deviated septum, consult a health care professional for possible treatments.

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

Mouth taping involves placing a small piece of tape over your lips at night to encourage nose breathing. While it hasn’t been studied in depth and most of the evidence that it is helpful is anecdotal, some people say they can tell a difference in sleep quality when they use mouth tape. This should be done cautiously and is best discussed with a health care professional before trying.

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. It's essential to address mouth-breathing habits to prevent these complications.

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