How Nasal Breathing Works
Nasal breathing is more than just breathing through your nose - it's a healthier, more efficient way to breathe. Hereโs why it matters and how it works:
- Improves Oxygen Efficiency: Breathing through your nose increases oxygen uptake by 10โ20% compared to mouth breathing. It also produces nitric oxide, which helps widen blood vessels and improve circulation.
- Filters and Conditions Air: Your nose warms, humidifies, and filters the air, trapping dust, allergens, and pathogens before they reach your lungs.
- Supports Better Health: Nasal breathing reduces the risk of infections, improves sleep quality, lowers snoring and sleep apnoea risks, and even helps with proper teeth alignment.
- Prevents Water Loss: Mouth breathing can lead to 42% more water loss compared to nasal breathing.
If youโre struggling with nasal congestion, simple solutions like saline rinses, diaphragmatic breathing, or tools like BWLL Nasal Strips can help open your airways and restore proper breathing. This small change can lead to better energy, sleep, and overall well-being.
How Nasal Breathing Works
Nasal Passage Structure
Your nose isn't just for smelling - it's like a built-in air conditioning system for your body. The nasal cavity filters, warms, and humidifies the air you breathe before it reaches your lungs. A thin wall called the nasal septum divides the cavity into two halves, ensuring airflow is balanced. This also supports the natural nasal cycle, where congestion alternates between nostrils throughout the day.
Inside each nasal passage, there are three curved structures called turbinates (or conchae). These act like shelves, increasing the surface area to condition the air more effectively. Near the nostrils, the nasal vestibule traps larger particles with coarse hairs, forming the first line of defence. Deeper inside, a mucous membrane captures smaller particles, while tiny, hair-like cilia sweep them away - at about one centimetre per minute - toward your throat for removal.
How Air Flows Through Your Nose
When you inhale through your nose, air first encounters those coarse nasal hairs that catch larger particles. Then it swirls past the turbinate shelves, which ensure maximum contact with warm, moist surfaces. This process warms the air to body temperature and humidifies it almost completely - up to 90โ95% - making it ready for your lungs .
The nasal valve, the narrowest part of your airway, creates turbulence that helps trap airborne particles in mucus. This valve is responsible for about 66% of the resistance in the upper airway . After this conditioning process, the air moves from the nasal cavity to the pharynx, then through the larynx, trachea, and bronchi, finally reaching the alveoli in your lungs, where oxygen exchange takes place.
Health Benefits of Nasal Breathing
Nasal breathing does far more than filter air - it also produces nitric oxide, a molecule that dilates blood vessels and improves oxygen circulation. Dr Jason Turowski, a pulmonary specialist at Cleveland Clinic, explains:
"When our blood vessels are dilated, more blood and oxygen can move through them. The result: Lower blood pressure and better oxygen circulation."
Breathing through your nose is also more efficient than mouth breathing - 22% more, to be exact. Research shows it can improve oxygenation by 10โ20%, with one study noting an 18% increase in blood oxygen uptake when breathing exclusively through the nose. The slight resistance created by nasal breathing slows airflow, giving your lungs extra time to absorb oxygen.
A November 2021 study from the University of Milan found that young basketball players who trained using nasal breathing saw "remarkable improvements in both physical fitness and pulmonary function". Similarly, a 1995 study by Morton, King, and Papalia highlighted that nasal breathing during exercise enhances oxygen extraction and carbon dioxide removal.
On the flip side, disruptions in nasal breathing often lead to mouth breathing, which can dry out the lower respiratory tract and contribute to issues like pharyngitis, asthma, bronchitis, and laryngitis. For Australians dealing with nasal congestion, keeping nasal passages clear is key. Regular saline rinses and staying hydrated can help maintain healthy mucous membranes . If congestion persists, BWLL Nasal Strips offer quick relief, helping restore proper nasal breathing and its many benefits. With this understanding, we can now explore common nasal breathing challenges and ways to improve airway function.
Common Nasal Breathing Problems
What Causes Nasal Congestion
Nasal congestion is a common issue, affecting around 12% of Australians. It happens when the tissues lining the nasal passages become irritated, leading to inflammation, swelling, and a build-up of mucus that makes breathing difficult.
One of the leading causes is allergic rhinitis, triggered by allergens like pollen, dust mites, mould, and pet dander. This condition impacts up to 40% of people worldwide and is on the rise. In Australia, spring (September to November) brings higher pollen levels, making it a tough time for those with seasonal allergies.
Another cause is nonallergic rhinitis, which mimics allergic symptoms but is caused by other factors. These can include environmental triggers like smoke or chemical fumes, stress, certain medications, hormonal shifts, or infections. Viral illnesses such as colds and flu often result in temporary congestion, too.
Structural issues can lead to more persistent problems. A deviated septum - where the wall between the nostrils is misaligned - or nasal polyps can severely restrict airflow. Sinus infections are another factor. While acute sinusitis usually clears up within a month, chronic sinusitis can last for over three months.
These conditions do more than just block your nose - they can make breathing less efficient, affecting overall health.
Effects of Poor Nasal Breathing
When your nose can't do its job properly, the effects reach far beyond a stuffy feeling. Poor nasal breathing often leads to mouth breathing, which skips the nose's natural air-filtering process. This can cause the body to lose up to 42% more water compared to breathing through the nose.
Sleep is another area that suffers. Studies show that 68% of people with perennial allergic rhinitis and 48% with seasonal allergic rhinitis report sleep disturbances. Dr Bruno Paulucci, a Consultant ENT specialist, highlights the importance of nasal breathing:
"Breathing through the nose filters out dust, allergens, and pathogens using the tiny hair-like structures (called cilia) and mucous membranes inside the nasal passages. This keeps the airways clear and helps prevent respiratory infections."
Experts at Kamelhar Pulmonary also note that nasal congestion often makes it harder to fall asleep.
The impact doesn't stop at night. Poor nasal breathing can lead to daytime fatigue, difficulty concentrating, and a drop in overall quality of life. For children, chronic mouth breathing may result in facial structure changes, misaligned teeth, and speech problems. Athletes, too, may find their performance hindered, as mouth breathing doesn't produce the same nitric oxide levels needed for better oxygen absorption. If ignored, nasal congestion can escalate into more serious issues like sinusitis, nasal polyps, or middle ear infections.
Addressing these problems is vital for restoring proper airflow and improving overall well-being.
How BWLL Nasal Strips Can Help
Getting your nasal function back on track is essential, and BWLL Nasal Strips provide a simple, drug-free solution. These strips gently lift the nasal passages, increasing airflow by up to 50%, offering immediate relief for Australians dealing with congestion.
The strips are versatile and can be used during sleep, exercise, or whenever you need relief. At just $8.00 for a 7-day supply, they are an affordable and convenient option.
Many Australians have shared their success stories. Cienna H. shared:
"I haven't been able to breathe through my nose properly since my nose job two years ago, and the relief was instant! I can't wait to wear these all the time."
Grace S., who is 29 weeks pregnant, said:
"I'm 29 weeks pregnant & have been struggling with my breathing at night time, adding to the already difficult sleep routine. Used these strips after recommendations from a friend & felt instant relief. Was able to get much more air in & have a solid sleep the night through. Will be using for many nights to come!"
For the best results, clean and dry your nose before applying the strip to remove any oils. The hypoallergenic design makes these strips suitable for sensitive skin and safe for daily use, even during pregnancy. Whether youโre dealing with allergies, structural issues, or temporary congestion, BWLL Nasal Strips offer a non-invasive way to breathe easier and feel better.
How Your Nose Works: The Science of Nasal Breathing - Joe Rogan & James Nestor #1506
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Ways to Improve Nasal Breathing
Building on the benefits of nasal breathing, there are practical techniques that can help keep your airways clear and make breathing more efficient. Even small changes can make a big difference. Here are three methods to improve your nasal breathing.
Diaphragmatic Breathing Practice
Diaphragmatic breathing, often called belly breathing, encourages better respiratory function by shifting the focus from mouth breathing to nasal breathing. This method involves slow, deep breaths that expand your belly while keeping your chest still. According to Harvard Health:
"Diaphragmatic breathing (also called 'abdominal breathing' or 'belly breathing') encourages full oxygen exchange - that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, this type of breathing slows the heartbeat and can lower or stabilise blood pressure."
To try this, start by lying down or sitting comfortably. Place one hand on your belly. Breathe in slowly through your nose, concentrating on expanding your belly. Then exhale gently through pursed lips, feeling your belly fall. Aim for 5โ10 minutes of practice, three to four times a day, and gradually increase the duration. Over time, this strengthens your diaphragm, making breathing more efficient and less tiring. This technique is especially helpful for people with respiratory issues like COPD, where trapped air can weaken the diaphragm. Additionally, diaphragmatic breathing may help reduce the effects of cortisol, the stress hormone. When paired with nasal breathing, it supports better oxygen absorption and lung function.
Nasal Irrigation for Clear Airways
Nasal irrigation is another effective way to keep your nasal passages clear by flushing out mucus, allergens, and debris. The Cleveland Clinic highlights its benefits:
"Nasal irrigation is a safe and easy way to rinse your sinuses. It can help relieve symptoms related to a sinus infection, allergies, a cold or other upper respiratory conditions."
This process involves using a saline solution made with distilled, sterile, boiled (and cooled), or filtered water to minimise infection risks. To make your own solution, mix 3 teaspoons of iodide-free salt with 1 teaspoon of baking soda, and then add 1 teaspoon of this mixture to 240 mL of lukewarm water. Lean over a sink, tilt your head to the side, and breathe through your mouth while gently applying the solution into the upper nostril. The liquid will flow out of the lower nostril. Repeat on the other side, then blow your nose gently to clear any remaining solution or mucus. Always clean and air-dry your irrigation device after use.
Nasal irrigation can be particularly helpful during spring when pollen levels are high, as it reduces allergen buildup. Research has also noted its role as "an important component in the management of most sinonasal conditions [that is] effective and underutilised".
Using BWLL Nasal Strips Daily
For a quick, drug-free way to improve airflow, BWLL Nasal Strips are a solid option. These strips work by gently lifting your nasal passages. To apply, clean and dry your nose, then place the strip horizontally across the nasal bridge with the curved ends facing downward. Press firmly for 10โ20 seconds to secure it.
How you use these strips depends on your needs. Many Australians wear them at night to improve sleep and reduce snoring, while athletes often use them for better oxygen intake during training or competitions. Each strip can last up to 18 hours, making them suitable for overnight use or long workouts. Be sure to choose the right size for a comfortable fit without irritation.
When removing the strip, peel it gently from the ends. If it feels stuck, wet it slightly to make removal easier. While these strips are safe for nightly use, it's a good idea to take occasional breaks if you notice any skin irritation. Keep in mind, they provide temporary relief by increasing airflow but donโt address underlying causes of nasal congestion. For persistent issues, consulting a healthcare provider is a smart next step.
Conclusion
As outlined earlier, nasal breathing plays a key role in improving oxygen efficiency, sleep quality, and overall health. Think of your nose as your body's built-in air conditioning system. As Ann Kearney, a speech-language pathologist at Stanford University Medical Centre, puts it: "It's simple. Your nose is for breathing and your mouth is for eating".
The stats are eye-opening - between 30 and 50 per cent of adults habitually breathe through their mouth, meaning a large number of Australians may be missing out on the benefits of nasal breathing. That extra resistance - about 50 per cent greater when breathing through your nose - isn't a flaw. It's what helps engage your diaphragm, encouraging deeper and more efficient breaths.
To tap into these benefits, the techniques discussed - like diaphragmatic breathing, nasal irrigation, and using BWLL Nasal Strips - offer practical ways to improve your nasal breathing. The advantages go beyond just better airflow. Studies suggest nasal breathing can help reduce blood pressure, boost cognitive performance, and even calm the nervous system .
Switching to consistent nasal breathing doesnโt have to disrupt your routine. Start small: practise diaphragmatic breathing for a few minutes each day, keep your nasal passages clear, and use nasal strips when necessary. These simple steps can make a noticeable difference in your wellbeing - better sleep, more energy, and a healthier you.
FAQs
How does breathing through your nose improve sleep and reduce snoring?
Nasal breathing is essential for better sleep quality and fewer snoring issues. It encourages smoother airflow, boosting oxygen levels, which in turn supports deeper and more rejuvenating sleep. Breathing through the nose also helps position the tongue and jaw in a way that keeps airways open, cutting down on the vibrations that lead to snoring.
On top of that, the nose acts as a natural filter, warming and humidifying the air you breathe. This process reduces congestion, making it easier to breathe - especially helpful for those dealing with allergies. Altogether, these benefits pave the way for uninterrupted, restful sleep, leaving you more refreshed and energised when you wake up.
How can I transition from mouth breathing to nasal breathing effectively?
Switching from mouth breathing to nasal breathing doesnโt have to be complicated. Start with conscious breathing - focus on taking slow breaths in through your nose and exhaling through your mouth. This helps you become more aware of your breathing patterns and gives you better control.
If your nose feels blocked, try clearing your nasal passages with a saline spray or nasal irrigation. This can make nasal breathing much more comfortable. To tackle stress-related mouth breathing, relaxation techniques like deep breathing or mindfulness exercises can be incredibly helpful.
By consistently practising these habits, you can train your body to favour nasal breathing, which can boost oxygen intake and support better respiratory health. For an extra boost, BWLL Nasal Strips offer a drug-free way to improve airflow and make the shift to nasal breathing smoother.
How do BWLL Nasal Strips help improve breathing and reduce nasal congestion?
BWLL Nasal Strips are designed with flexible, spring-like bands that sit within an adhesive strip. These bands gently lift and open your nasal passages, improving airflow and making nose breathing easier. This straightforward design helps ease nasal congestion, minimise snoring, and promote smoother breathing overall.
The strips start working right away by stopping the nasal valve from collapsing, giving you quick relief whether youโre sleeping, working out, or going about your day. Made to be hypoallergenic and free from drugs, theyโre safe for everyday use - even during pregnancy - offering a convenient way to breathe more comfortably.
