Generally breathing in & out through the mouth & nose is absolutely normal. Find out which is better & why you should do either or, to get the full benefits of breathing optimally for your well being. While you rest, breathing through the nose is generally normal, but not mouth breathing. When you unconsciously breath through your mouth throughout the day when you're not doing any form of strenuous activity, it's assumed that you have yourself either a blocked nose, lips don't seal at rest due to discrepancy of size, or forced habitual, & some cases of pregnancy, it may cause a blockage that may lead to nasal obstruction and mouth breathing, or you are wanting to lose oxygen. Yes you read it right, you lose oxygen and dehydrate yourself faster if you breathe through the mouth(seal those lips and start breathing through the nose). In the article, you will learn basic benefits & risks associated with either mouth or nasal breathing and we will show you 3 simple techniques to help you achieve better well being.
Possible causes of mouth breathing
Risk factors associated with mouth breathing
While intermittent mouth breathing is generally normal, prolonged mouth breathing may increase or lead to certain conditions which may include:
Benefits of nasal breathing
Benefits of nose breathing
1. How to encourage / improve nasal breathing
Keeping it simple to understand what our body parts are made to do, the skin are for sensory feedback, the eyes to help keep balance, the mouth to taste & eat, the nose to breathe. You can simply do a few things daily to keep it going for just a short few moment(from 60 seconds to 5 minutes) to help you improve & get the nose to do what it's made to do by doing alternate nostril breathing. Start your practise:
How to do it:
Practise the alternate nostril breathing for 1-3 minutes & observe how you feel afterwards. When you feel you have a little bit more time to engage in the practise of alternate nostril breathing, simply increase it by 30 seconds to 60 seconds each time, allowing you to adapt progressively. The shouldn't be any tension whilst practising it.
Practising the alternate nostril breathing allows you to work the left & right hemispheres of the brain as well, when you close the right and breathe in through the left, your right hemisphere will fire & closing the left whilst breathing in from the right activates the left hemisphere. We breathe differently throughout the day & switch nostrils to distribute the workload between them, try & cover one nostril in different timings and check to see when you can actually breathe through both nostrils. There will be a small window that they will have little to no tension while breathing on both nostrils!
2. Breath cycle
The 1:3 breath practise gets you to slow down the physical body, the mind and your heart rate quick. You will find stillness in both mind & body immediately after practising it. Here's how you can do it:
When should i practise the breathing techniques
Start by having short practise to make it a regular habit that you can soon remind yourself amongst all the things in your life that is happening to take a small window of time for yourself. You can alternatively use it when you find yourself in a stressful time or environment which can help clear your mind and the body will follow how the activity is. For those who finds it hard to sleep, set a time to sleep & place all electronics away, turn off all lights & practise it lying down comfortably with the back of your head flat. To start the best day you will have, sit up & take 2 minutes to practise it then start your day.
How long will i be able to feel & see benefits of nasal breathing?
As all of us are different from anatomy, physiology, conditioning and habits, people have reported an instant improvement in stress levels and decrease of pain within a day's practise of a few minutes. A general timeline is at least 3-5 days, provided that you practise it frequent enough(3-5 times daily), anywhere from a short 60 seconds to 5 minutes. Breathing practise is safe enough for everyone to do as long as you don't hold your breath(as this will increase your blood pressure).
Let us know how you find this practise!