2023-05-06 06:45:00
“In through the nose, out through the mouth” – that’s an old saying. However, switching to exclusively nasal breathing has many advantages.
Pay attention to your breathing: Are you breathing through your nose or through your mouth? If the latter is the case, then you should switch to nasal breathing. Experts say it can have a number of physical and mental health benefits. Studies show that nasal breathing also boosts brain function blood pressure lower and Stress and can relieve anxiety.
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The benefits of nasal breathing
1To look better
Mads Tömörkènyi, is a scientist and founder of the fitness brand MT Performance, from Denmark. He says: “The mouth is only there for breathing when the nasal passage is blocked by a cold or Allergies is narrowed. Otherwise only for Essen and speaking. Nasal breathing can “change the muscle and tissue structure in the Face change, which ultimately makes you look more attractive.” “Mouth breathing overstimulates certain cheek muscles. This can make the face appear longer Eyes “carrier” make or even the shape of Nose change. Mouth breathing, which narrows the airways, causes the lower jaw to become understimulated. It shrinks in size, just like the airways. The consequence of the shrinkage of the jaw is crowded and crooked teeth. “The long-term adjustment of nasal breathing supports the muscles in the face, promoting the position of the jaw and the formation of straighter ones Teeth.”
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2prevent bad breath
According to the British Dentist, Dr. Richard Marques, mouth breathing is “harmful to teeth, gums and overall oral health”. “Excessive mouth breathing causes the mouth to dry out, which can lead to chronic bad breath. The gums are also affected by mouth breathing and can become very red, swollen and irritated. This increases the risk of gum disease. Mouth breathing can also be a cause for caries and sensitive teeth due to increased acidity in the mouth.”
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3reduce stress
Nasal breathing can also reduce anxiety and stress. Because it’s easier to slow the exhalation when it’s through your nose. It is physically more difficult to breathe slowly through the mouth. The slow exhalation sends signals through the vagus nerve (the body’s longest cranial nerve, which runs from the stomach to the brain). This triggers the parasympathetic nervous system, a network of nerves that helps the body relax after stress or danger, such as by heart rate slowed down. The result: We feel a calming effect.
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4Lowering blood pressure
The same activation of the parasympathetic nervous system through nasal breathing can also blood pressure reduce. Simple breathing techniques like the “box method” have been shown to lower blood pressure when practiced regularly. In this method, you exhale to four, hold your breath for four seconds, inhale at the same rhythm, and hold your breath for four seconds. In one study, participants who were instructed to practice nasal breathing for 10 minutes twice a day in addition to their usual medication found a “statistically significant difference” in their blood pressure after just five days compared to those who did not.
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5Improves brain function
When you breathe through your nose, your body releases nitric oxide. This molecule acts to open blood vessels. By opening up blood vessels, particularly in the lungs, nitric oxide allows oxygen to circulate better throughout the body. This means that more energy is supplied to the organs. Using brain imaging, the University of Korea showed higher brain activation during a nasal breathing task compared to mouth breathing.
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6Less snoring
Mouth taping is an increasingly popular tool to encourage nasal breathing during sleep. This method, which involves putting tape over the lips to keep the person from opening their mouth as easily, could do that snoring prevent, say proponents. In a pilot study of 30 people with mild obstructive sleep apnea – a condition in which the airways become blocked during sleep sleeping become too tight and impede proper breathing – this method has been shown to be effective. Those who wore a patch over their mouth snored less. More research is needed, however, as the safety of night-time mouth patches is very controversial.
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7Improved immune system
When we breathe through the nose, the inhaled air in the nasal passages runs through a purification system – unlike in the oral cavity. This helps filter contaminants such as pollution, smoke, dust, allergens and bugs from the air. To do this, the nose is lined with a layer of special cells and tiny hairs (too small to see) called cilia. These cells produce sticky mucus to trap dirt and germs, while the cilia beat non-stop to push mucus out of the sinuses and into the back of the nose and throat.
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