151 A #02
Train Station: Farrer Park
Do you feel tired even after long hours of sleep? Do you feel like you get tired easily & have frequent energy crashes throughout the day? Do you often times find that you have dry mouth? Has someone told you you have bad breath? If this sounds like you, you might want to start breathing through your nose! We list our the 9 health benefits of breathing through nose & start experiencing profound changes in your life!
Signs You Need To Switch From Mouth Breathing To Nose Breathing:
Breathing through your nose involves taking slow deep breathe! Not only that, when you breathe through your nose, you actually begin to calm down! In fact, research has shown that people who regularly breathe through their noses have lower blood pressure, lower levels of stress hormones (cortisol), and a more positive mood. Nose breathing as compared to mouth breathing, allows you to regulate your nervous system & increase your oxygen consumption
Sleep Apnea (mouth Breathing)
According to the American Lung Association, more people die from COPD than any other single disease. Research has shown that people who regularly breathe through their noses have lower blood pressure, lower levels of stress hormones (cortisol), & a more positive mood.This is important because 80% of our oxygen intake occurs through the nose. Breathing through the nose is the most efficient way to breathe. People who suffer from chronic sleep apnea stop breathing through their noses during sleep & tend to snore loudly. This causes them to wake up frequently with aching muscles & sore throats. Over time, this can lead to high BP, heart disease, stroke and even dementia. Mouth loses moisture quickly as compared to nose breathing, you tend to have frequent dry mouth especially true when you woken up. This can cause tooth decay as all bacteria from the inhaled air is not filtered when you mouth breathe. Breathing through your nose is the best way to ensure you are getting enough oxygen into your body. It is also the most efficient way to breathe. And, when you are sleeping, your body needs all of the oxygen it can get!
The Nasal Passage
When you breathe through your nose, the nose warms/cools the air as we inhale(basically humidify inhaled air), filtering out foreign particles, pollen, & other pollutants, & even giving us our sense of smell. However, did you know that your nasal passages have another very important function? Yes, they actually act as an airway for the respiratory tract to improve oxygen circulation & maintain lung function! This means that if any debris or dust gets into the nasal cavity, it will almost immediately be cleared out through the nasal passage & into the throat where it can be expelled. It makes it easier to do belly breathing as it engages the diaphragm, as compared to mouth breathing, one of the main breathing exercises you can try is alternate nostril breathing, breathe in & out of one nostril so slow that your nose hairs in the nostrils are not moving, & repeat breathing in & out for the opposite nostril.
1.Nose Breathing Increases Nitric Oxide Production
If you breathe through the nose, production of NO(nitric oxide) increases, & the function of NO is to dilate widen blood vessels which improves blood flow to all parts of your body. Nose breathing engages your respiratory system to flush carbon dioxide out of the body. How much oxygen your body can you get if you think about the amount of air that comes out from mouth breathing, you will gas yourself out quicker. Mouth breathing is an acute response for more intake of air such as when you need that extra whilst exercising, & it's ok to do it but not ok to so mouth breathing the whole day!
2.Nasal Breathing Reduces Inflammation
Breathing technique such as alternate nostril breathing can help lower inflammation via optimal breathing(nose breathing) which improves oxygenation of your cells & immune system. Taking deep breaths lowers inflammation in your body effectively as only oxygen starved cells are now getting rich oxygenated blood into them, along with lowered carbon dioxide levels in your body. Always remember that if circulation slow, your immune system lower its ability to fight inflammation & recovery.
3.Nasal Breathing Improves Your Mood
Proper breathing through your nose increases the production of NO, & the levels of “happy” neurotransmitters (serotonin) in your brain. It's been shown that people who regularly breathe through their nose have lower levels of depression & anxiety. Inhale slowly through the nose & breathe deep into the belly, exhale through the mouth & feel how much you can relieve stress to improve your mood!
4. Nasal Breathing Produces Higher Production Of Antioxidants
Antioxidants are vital for the health & well-being & of your skin. They help prevent free radical damage which causes premature aging. When you breathe through your nose, you are getting more antioxidants into your body because they are much more readily available to your cells when you do nasal breathing. This means that you have a greater supply of antioxidants to protect your skin against sun damage, pollution, stress, & other environmental assaults. To breathe properly means to take deeper breaths, & nose breathe to increase your body's chances of producing antioxidants to fight infections.
5.Nasal Breathing Improves Your Memory And Concentration
Breathing through the nose also increases the levels of “brain-derived neurotrophic factor” or BDNF in your brain. This is a protein that promotes the growth of new nerve cells in your brain(talk about neurplasticity!) & enhances your memory. When you learn something new, your brain produces more BDNF so that you will remember what you have learned. If you are stressed out, the production of BDNF is diminished. When you are doing nasal breathing, you are getting more oxygen into your brain which enhances & promotes your concentration. This is especially important for improving your focus when you are studying or working on a project.
6.Nasal Breathing Lowers High BP
One of the reasons people develop high BP as they age is because their body is no longer producing enough “endothelial” (the inner lining of your blood vessels) growth factors to keep your blood vessels dilated. When you breathe through your nose, you are getting more oxygen into your cells which causes them to produce more endothelial growth factors. Previously, high BP was considered a “disease of civilisation” but now we know that it can be a major problem for people who work or live in an environment where there is a lot of stress. Breathing through your nose also lowers your resting heart rate, which is another factor that contributes to high BP.
7.Nasal Breathing Lowers Cholesterol And Other Cardiovascular Risk Factors
When you breathe through your nose, you are getting more oxygen into your cells, which lowers cholesterol and other cardiovascular risk factors. It also helps reduce cholesterol & prevents atherosclerosis (hardening of the arteries) as your blood to & from the heart does not facilitate an environment of stagnation & build up.
8.Nasal Breathing Helps You Lose Weight More Easily
When you are under stress, your body releases a stress hormone called cortisol. Cortisol makes you feel hungry & causes you to store calories as fat. However, when you are relaxed & your cortisol levels are at their lowest, you have a tendency to lose weight even if you are eating the same amount of food. This is because your body is in a state of “metabolic balance” which allows it to burn off calories more efficiently.
9.Nasal Breathing Helps You Sleep Better
In fact, one of the main reasons people report not getting a good night's sleep is because of stress, & breathing through the nose is an efficient & fast way to get you to wind down & relax. Consequently, nasal breathing lowers your cortisol levels, which in turn causes your body to produce less of the stress hormone & adrenaline. Lowered adrenaline levels mean that you will be able to fall asleep faster & have a better quality of sleep, instead of feeling like you had strong coffee before sleep!
In summary, nasal breathing helps you get more oxygen into your cells, produces more ketones, relaxes your body & reduces your stress levels, all of which are major factors in helping you achieve & maintain good health. When you are under stress, your adrenal glands produce extra cortisol which causes you to deplete your body's supply of oxygen. This makes it difficult for your brain to function at its peak capacity. Nasal breathing increases the amount of oxygen reaching your brain, restores your oxygen supply & increases the amount of “brain fuel” (ketones) in your blood.
Come join us to breathe safely in the next class, increase oxygen uptake, decrease stress, improve respiratory function, calm nerves, increase oxygen uptake, & feel better overall.
151 A #02
Train Station: Farrer Park