(Part 3) Breathwork for Personal and Professional Well-Being, a three-part series.
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Introduction
(3/3) Welcome to the final instalment of our three-part series on breathwork! If you've been following along, you know we’ve covered the impact breathwork can have on mental, emotional, and physical well-being. In our previous discussions, we've explored how breathwork can enhance stress management and overall health, including an overview on the Autonomic Nervous System. Today, we’ll dive into a critical aspect of breathwork: the differences between nasal and mouth breathing, and how you can incorporate effective breathwork practices into your daily life.
The Science Behind Nasal vs. Mouth Breathing
Before we dive in, I'd like you to take a moment and bring awareness to your breath, now as your attention draws in, are you breathing through your nose, or mouth?
If mouth…
…SHUT YOUR MOUTH…(Not this again)
I touched on this in the last blog, if you haven’t read that one, take a moment to go back and read it. It will also help you understand the role and foundations of the nervous system in promoting healthier well-being, which will be discussed in this next section.
Breathing through the mouth is linked with all kinds of health issues. For example, shallow breathing through the chest can be a sign that we’re feeling anxious. I’ll share some more examples shortly, but first, let’s look at nasal breathing.
Breath is more than just an automatic function; it’s a powerful tool that influences our health in significant ways. Scientific research has illuminated the benefits of nasal breathing over mouth breathing, revealing its numerous advantages for both physical and mental well-being.
Nasal Breathing: The Superior Choice
Nasal breathing has a wealth of scientific support backing its benefits:
Optimal Filtration and Humidification: The nasal passages are designed to filter, warm, and humidify the air before it reaches the lungs. This process helps protect against irritants and pathogens, reducing the risk of respiratory infections.
Enhanced Oxygen Uptake and CO2 Regulation: Breathing through the nose increases the production of nitric oxide, a molecule that enhances oxygen absorption and helps regulate blood flow.
Activation of the Diaphragm: Nasal breathing encourages diaphragmatic breathing, which engages the diaphragm and promotes deeper, more efficient breaths. This deeper, slower breathing pattern signals the body to shift from the sympathetic (stress) mode to the parasympathetic (relaxation) mode, promoting calmness, relaxation, and recovery.
Activation of the Parasympathetic Nervous System (PNS): When you breathe through the nose, it produces nitric oxide, this is a molecule that helps dilate blood vessels and improve oxygen circulation throughout the body. This facilitates deeper, slower breaths, which are linked to the activation of the parasympathetic nervous system.
Reduction of Sympathetic Activation: Nasal breathing generally slows down the respiratory rate compared to mouth breathing. A slower respiratory rate reduces the activation of the sympathetic nervous system, which is responsible for the body's stress response.
Stress Reduction: By fostering a more relaxed breathing pattern, nasal breathing helps reduce the secretion of stress hormones like cortisol and adrenaline, further tilting the balance toward the parasympathetic nervous system.
The Downsides of Mouth Breathing
In contrast, habitual mouth breathing has been linked to several health issues:
Increased Risk of Oral Health Problems: Mouth breathing can lead to dry mouth, increased risk of dental decay, and gum disease. Mouth breathing can disrupt the natural balance of oral bacteria, increasing the risk of infections.
Reduced Airway Efficiency: Breathing through the mouth bypasses the nasal passages' filtration system, exposing the respiratory system to a greater number of pathogens and irritants, this could result in asthma or other respiratory issues.
Impact on Sleep and Cognitive Function: Mouth breathing is associated with sleep disorders such as sleep apnea, which can cause frequent awakenings and poor sleep quality and can lead to decreased cognitive function, as well as increased stress and anxiety, and even depression.
Increased Sympathetic Nervous System Activity: Mouth breathing often leads to shallow, rapid breathing, which can increase heart rate, muscle tension and feelings of panic. It also activates the sympathetic nervous system. This activation is linked to the body's fight-or-flight response, increasing stress and anxiety levels. It can become a vicious cycle where the individual becomes more anxious about their breathing, leading to more mouth breathing and greater anxiety.
Incorporating Breathwork Practices into Your Daily Routine
Now that we’ve covered the scientific basis for nasal versus mouth breathing, let’s discuss practical ways to incorporate breathwork into your daily routine. Consistent breathwork practice can lead to lasting benefits for both body and mind.
1. Start with Awareness
The first step in incorporating breathwork is becoming aware of your breathing patterns. Take note of whether you primarily breathe through your nose or mouth, especially during moments of stress or physical exertion. This awareness can help you make conscious shifts towards nasal breathing.
2. Establish a Routine
Integrate simple breathwork exercises into your daily routine to build consistency:
Morning Practice: Start your day with a few minutes of nasal breathing exercises. Sit comfortably, close your eyes, and focus on slow, deep inhales through your nose for four seconds and exhales through your nose for six seconds. This practice can set a calm tone for your day.
Midday Reset: Take short breaks throughout the day to practise mindful breathing. For example, during a break or before a meeting, take a few moments to practise box breathing. Technique, inhale for 4 seconds, hold 4, exhale 4, hold 4, repeat 4-6 times. This can help manage stress and improve focus.
Evening Wind-Down: Incorporate breathwork into your evening routine to promote relaxation and prepare for restful sleep. Consider practising slow, deep nasal breathing while lying in bed or engaging in gentle yoga stretches. One technique to practise is 4-7-8. Inhale for 4 through the nose, hold for 7, exhale with a sigh through the mouth for 8.
3. Utilise Coaches, or even YouTube for guided exercises
There are many coaches out there who can help with introducing breathing techniques to help manage the overwhelm of life. My advice would always fact check. Have they participated in an evidence-based course, do they continue to stay up to date with the science and safety protocols.
YouTube is also a great place to start and become familiar with breathwork. Simple searches like coherent breathing, or cadenced breathing will help you on your way.
4. Integrate Breathwork with Other Practices
Combine breathwork with other wellness practices for enhanced benefits. For example, pairing nasal breathing with physical exercise, mindfulness meditation, or yoga can amplify its positive effects on stress reduction and overall well-being.
5. Hold yourself accountable and be consistent
This will always be my underlying advice, without consistency it will be hard to realise the changes you desire. Create a daily checklist of the breathwork practices you would like to implement into your daily routine. Below I’ve provided an example based on the techniques I provided above:
Conclusion
As we conclude this series, it’s clear that breathwork - specifically the choice between nasal and mouth breathing - plays a crucial role in our overall health. Nasal breathing offers a range of benefits supported by scientific research, including improved respiratory function, enhanced oxygen uptake, and better oral health. By incorporating mindful breathwork practices into your daily routine, you can harness the power of your breath to enhance well-being, manage stress, and support a more balanced life.
Remember, the journey to better breathing habits is a personal one. Start with small, manageable changes, stay consistent, and listen to your body. As you continue to explore and practice, you’ll discover the profound impact that conscious breathing can have on your life.
Thank you for joining me as I dived into breathwork and its influence on professional and personal well-being. I hope you’ve found this series insightful and empowering. For ongoing support and resources on breathwork and wellness, feel free to connect with me.
Thank you for reading,
Paul
Want to learn more about Breathwork and how it can help change your life?
I’m Paul Elderkin, a B.A. (hons), M.A., Ex-Pro Athlete, 10 Year Corporate Professional, Breath Coach, and in training Breath Scientist.
I offer a personalised 8-week breath training program to help you transform and change your relationship with stress and anxiety, and process underlying challenges. Click the button below to schedule a free intro call.
