NASAL BREATHING IS ONE OF THE MOST ATHLETIC THINGS YOU CAN DO
Why do we have a nose? To smell stuff, right?
Wrong.
While smelling the environment is a part of what the nose does, arguably the most important role it plays is to breathe. The nose filters out toxins, moisturizes the air, regulates CO2 levels in our body and regularizes the breath. Research into nasal breathing has been overlooked for many years and yet it is clear that our mouths have shrunk over the last few hundred years, leading to poor oxygen intake and poor levelization of CO2.
There are a lot of factors here, it is clear that breathing through the nose provides some clear athletic benefits for a couple reasons. Let me explain each of those here.
- OXYGEN IS KING, BUT DON’T FORGET THE CO2 QUEEN
Yes, we need oxygen to get to those hard working muscles, but wouldn’t it be better if those muscles didn’t need as much. Technically, what is going on is that oxygen gets supplied through hemoglobin to the cells of the body, particularly muscle cells. But there is usually plenty there to go around. What CO2 does is make the system a bit more efficient.
This happens through what is called the Bohr Effect first described by Christian Bohr and it’s one of the coolest things the body does. It works like this. As CO2 rises in the blood, the desire of hemoglobin for oxygen decreases, which allows the oxygen to jump off the red blood cells to the new cell.
And guess what increases CO2 levels in the blood? Nasal breathing. As muscles become more fatigued we want CO2 levels to rise to facilitate more ATP production, and when we mouth breathe, CO2 levels drop.
The reason this happens is a bit tricky, but it really comes down to that great effect in the body that all gym goers want. Vasodilation.
- BREATHING THROUGH THE NOSE IS A NITRIC OXIDE BOOST
For people who workout, we should breathe through the nose for one reason: vasodilation.
We all want vasodilation, right? All the preworkouts claim that they increase vasodilation, or the opening of arteries for more blood flow, and they usually do it through ingredients that give a nitric oxide (NO) boost (remember NOxplode). What’s crazy is that simply breathing through your nose increases NO in the blood, therefore, increasing vasodilation.
The way this works is sciencey as shit, but simply put, Dr. Park explains the sinus cavities are super sensitive to increased airflow, which causes the opening of capillaries all over the body. Mouth breathing does not do that. The mouth has evolved over tens of thousands of years to be the way that we get food into our system and for communication. Thus the reason it needed to be connected to the air supply. That air gives it power.
It is crazy to think about, but one great method of increasing vasodilation that is almost universally ignored is simply breathing through the nose. The YouTube channel “Take a Deep Breath” claims that nitric oxide could be produced at a rate of 1500% above normal levels in the body when nose breathing.
Crazy.
OUR TIP: When lifting in the gym, concentrate on breathing through the nose. This will help increase blood flow to those hard working muscles, literally making you lift more, and even aid in recovery. For more science on what nasal breathing does take a look at these three studies: Nasal breathing and Heart Rate Variability, Impact of Nasal Resistance on Heart Rate, and Effect of Nasal Breathing on Exercise Performance.
AND JUST IN CASE YOU WERE WONDERING. Why do we have crooked teeth?
You guessed it, mouth breathing:
One of my favorite parts of Stranger Things is when Eleven calls someone bothering her a "mouth breather."
While the historical accuracy may or may not be true, she is pointing to some legitimate science: mouth breathing has led to smaller and smaller jaws, and contributed to elongated faces, smaller sinus cavities and crowded teeth. There is also a ton of other poor health outcomes for people who continue to mouth breathe, such as cavities and bad breath. Here are three:
- Dental Health Issues: Mouth breathing can lead to dry mouth, which reduces saliva production. Saliva is crucial for neutralizing acids produced by bacteria in the mouth, thus its reduction can increase the risk of tooth decay and gum diseases.
- Sleep Disturbances: Chronic mouth breathing, especially at night, can contribute to sleep disorders such as sleep apnea. This can lead to poor sleep quality and, subsequently, daytime fatigue and cognitive impairments.
- Facial Development Problems: In children, prolonged mouth breathing can affect the normal growth and development of the face and jaw. It may lead to longer, narrower faces and dental malocclusions, such as an overbite or underbite.