Breathe Right: The Importance of Nasal Breathing for Your Oral and Overall Health
We all know how vital breathing is (I mean, it's kind of essential for living!). But did you know that how you breathe can significantly impact not just your overall health but your oral health as well? Let's talk about nasal breathing and why you should make it a priority—especially if you're a habitual mouth breather.
What’s the Big Deal About Nasal Breathing?
You might think that whether you breathe through your nose or mouth doesn’t make much of a difference. However, nasal breathing offers many benefits that go beyond just feeling more refreshed after taking a deep breath. Here’s why nasal breathing should be your go-to method:
1. Natural Air Filter:
Our noses act as air filters, catching dust, allergens, and bacteria before they enter our lungs. When you breathe through your mouth, you skip this filtering process, allowing more harmful particles to enter your body.
2. Moisturizes the Air:
Breathing through your nose helps humidify the air, preventing your throat and mouth from becoming dry. This helps to protect against dryness-related issues, like bad breath and gum disease.
3. Improves Lung Function and Oxygen Circulation:
Nasal breathing encourages deeper, diaphragmatic breathing, which improves lung function. This helps with better oxygen uptake and circulation, ensuring that your body gets the oxygen it needs to function optimally.
4. Produces Nitric Oxide:
Breathing through the nose helps produce nitric oxide, which is crucial for dilating blood vessels and improving blood flow. This enhances oxygen delivery throughout the body and supports cardiovascular health.
5. Supports Immune System:
Nasal breathing also helps stimulate the immune system by filtering out pathogens and producing mucus that traps harmful particles. This natural defense system reduces the risk of respiratory infections.
6. Cognitive Enhancement and Stress Reduction:
Nasal breathing improves oxygenation to the brain, leading to better cognitive function and mental clarity. It also has a calming effect on the nervous system, reducing stress and anxiety by slowing down the breathing process.
7. Better Sleep Quality and Reduced Snoring:
Switching to nasal breathing, especially while sleeping, can reduce snoring and improve sleep quality. It helps prevent sleep apnea by keeping your airways open and improving overall oxygen flow during the night.
8. Promotes Proper Jaw Growth:
For children especially, nasal breathing supports healthy jaw and facial development. It encourages proper tongue posture, which helps with the natural alignment of teeth and prevents dental issues such as crowding.
9. Supports Stress Management and a Calmer Nervous System:
Breathing through the nose activates the parasympathetic nervous system, which is responsible for calming the body. This leads to lower stress levels, improved emotional regulation, and better overall well-being.
10. Controls Air Volume and Breathing Pace:
Nasal breathing allows for slower, more controlled breathing. This helps regulate the amount of air entering your lungs, prevents hyperventilation, and maintains a steady flow of oxygen.
11. Alternate Nostril Breathing for Balance:
Nasal breathing can also be practiced through alternate nostril breathing, which has been shown to balance energy, improve focus, and enhance relaxation.
Tongue Posture: The Unsung Hero of Nasal Breathing
Believe it or not, where your tongue rests in your mouth plays a huge role in your ability to breathe through your nose. This concept, called "tongue posture," refers to the natural position of the tongue when your mouth is at rest.
When your tongue is positioned correctly, it helps keep your airway open and encourages nasal breathing.
Where Should Your Tongue Be?
Your tongue should rest against the roof of your mouth, with the tip of your tongue gently touching just behind your upper front teeth (not pressing hard, but resting lightly). The sides of your tongue should also make contact with your upper molars. This position not only supports nasal breathing but also aids in proper swallowing and keeps your jaw aligned.
Why is Tongue Posture Important for Nasal Breathing?
Proper tongue posture helps maintain the right balance of pressure in your mouth, which can prevent airway obstructions and keep your nasal passages open. When the tongue is low and flat in the mouth (which often happens with mouth breathing), it can actually contribute to snoring, sleep apnea, and even orthodontic issues like crooked teeth or misaligned jaws.
In addition, good tongue posture helps:
Prevent teeth crowding: The tongue acts as a natural retainer by applying gentle pressure to keep teeth in alignment.
Promote facial development: Especially in children, good tongue posture can encourage the proper growth of the jaw and facial structure.
Support optimal breathing: By keeping the airway clear, nasal breathing becomes easier and more effective.
How to Tell If You’re a Mouth Breather
If you’ve never given much thought to how you breathe, you’re not alone. But it’s important to recognize the signs of mouth breathing so you can make a shift to healthier nasal breathing.
Common signs include:
Dry mouth or throat upon waking
Frequent bad breath
Snoring or sleep apnea
Crooked teeth or orthodontic issues (often worsened by mouth breathing)
Feeling tired or sluggish during the day
How to Start Nasal Breathing
If you're a habitual mouth breather, don’t worry—switching to nasal breathing is a habit you can develop over time with a few tips and tricks:
1. Try Conscious Breathing:
Throughout the day, consciously close your mouth and take deep breaths through your nose. You may need to remind yourself at first, but over time, this will start to feel natural.
2. Practice Proper Tongue Posture:
Focus on keeping your tongue resting on the roof of your mouth. This small adjustment can make a big difference in keeping your airway open and encouraging nasal breathing. To check if you're doing it right, try this: the tip of your tongue should lightly touch the area behind your upper front teeth, and the rest of your tongue should make contact with the roof of your mouth. This posture helps maintain nasal breathing and keeps your mouth closed naturally.
3. Practice While You Sleep:
If mouth breathing is an issue while you sleep, you can try a nasal strip or even practice “mouth taping” (sounds odd, but it’s effective!). Mouth taping involves using a small, safe tape to gently keep your lips sealed while you sleep to encourage nasal breathing.
4. Address Sinus Issues:
If you have a blocked nose or chronic sinus issues, it’s hard to breathe through your nose! Consult with a medical professional if you need help clearing your nasal passages. Simple remedies like saline rinses, humidifiers, and decongestants can also help.
5. Improve Your Posture:
Believe it or not, your posture can affect your breathing. When you sit hunched over, it can compress your airways and make you more likely to breathe through your mouth. Practice good posture by sitting up straight and aligning your spine to allow for optimal airflow through your nose.
Benefits You’ll Notice
When you make the switch to nasal breathing and improve your tongue posture, you may be surprised at how quickly you start feeling the benefits, including:
Fresher breath
Less dryness in your mouth and throat
Better sleep
Improved focus and mental clarity
Fewer dental issues (like cavities and gum disease)
Better facial structure and teeth alignment
At Lotus Dental Wellness, we emphasize the connection between your oral health and your overall well-being. Nasal breathing and proper tongue posture are small changes that can have a big impact on both. If you’re struggling with dry mouth or other symptoms related to mouth breathing, schedule a visit with us, and let’s discuss how we can help you breathe—and smile—better.