Nose breathing vs mouth breathing: Which one is better for the respiratory system

<p><br>Pranayama, or controlled breathing exercises, are fundamental in yoga for promoting overall health, reducing stress, and improving circulation. Certain pranayama techniques specifically aid in hair growth.<br><br><em><strong>Bhastrika Pranayama (Bellows Breath):</strong><br><strong></strong></em><br>Sit comfortably in a cross-legged position with your spine straight.<br><br>Take a deep breath in through your nose, filling your lungs completely.<br><br>Exhale forcefully through your nose, contracting your abdominal muscles.<br><br>Continue this rhythmic breathing for 30 seconds to a minute.<br><br><em><strong>Anulom Vilom (Alternate Nostril Breathing):</strong></em><br><br>Sit comfortably with your spine straight.<br><br>Close your right nostril with your right thumb and inhale deeply through your left nostril.<br><br>Close your left nostril with your right ring finger, release your right nostril, and exhale through the right nostril.<br><br>Inhale through the right nostril, close it with your thumb, release the left nostril, and exhale through the left nostril.<br><br>Continue this cycle for 5-10 minutes.<br></p>

For the majority, breathing is an unconscious process, overlooked in daily life. However, the method of respiration, whether through the nose or mouth, can significantly influence an individual’s health. While both methods help bring oxygen into the body, one is much better for our respiratory system than the other. So, here is everything we need to know about nose breathing vs mouth breathing and which one is healthier and why.

Oxygen intake

When we breathe through our nose, the air passes through tiny nasal passages that filter, humidify, and warm it before it reaches your lungs. This makes oxygen absorption more efficient. On the other hand, mouth breathing delivers dry and unfiltered air straight to your lungs, making it less effective at oxygenating our body. Over time, this can lead to lower energy levels and fatigue.

Air filtration

Our nose has tiny hair-like structures called cilia and a mucus lining that traps dust, bacteria, and other harmful particles. This keeps our lungs safe from pollutants and infections. Mouth breathing, however, allows all these unwanted particles to enter directly, increasing the risk of respiratory infections, allergies, and even lung irritation.

Lung health

Since nose breathing delivers warm and moist air to the lungs, it prevents dryness and irritation in the airways. In contrast, mouth breathing can dry out the throat and lungs, making them more susceptible to inflammation, congestion, and conditions like asthma. If you often wake up with a dry mouth or sore throat, it could be a sign that you are breathing through your mouth while sleeping.

Carbon dioxide balance

Our body needs the right balance of oxygen and carbon dioxide to function properly. Nose breathing slows down the breathing process, allowing your body to maintain healthy levels of carbon dioxide. This helps keep blood vessels relaxed and supports overall lung function. Mouth breathing, however, often leads to shallow and rapid breaths, which can disrupt this balance and cause issues like dizziness, anxiety, and even high blood pressure.

Impact on sleep and snoring

If you or someone you know snores loudly, chances are they breathe through their mouth while sleeping. Mouth breathing is linked to snoring, sleep apnea, and poor sleep quality. On the other hand, nose breathing promotes deeper sleep, reduces snoring, and helps the body recover better overnight.