Nasal Breathing vs Mouth Breathing: Science Explained
Your breathing method matters more than you think. Nasal breathing supports better sleep, oxygen intake, and overall health, while mouth breathing can negatively affect your rest, energy, and long-term well-being. Studies show nasal breathing improves airway function, reduces snoring, and lowers sleep apnoea risks, while mouth breathing disrupts these processes and may lead to health issues like fatigue, high blood pressure, and even developmental concerns in children.
Key Points:
- Nasal Breathing Benefits: Filters and humidifies air, boosts oxygen levels by 10โ20%, and promotes restful sleep.
- Mouth Breathing Risks: Increases snoring, disrupts sleep, and may lead to health problems like dry mouth, poor focus, and higher blood pressure.
- Why It Affects Sleep: Nasal breathing stabilises airways; mouth breathing can cause airway collapse and sleep disorders.
- Solutions: Address nasal blockages, use tools like nasal strips, and adopt healthy sleep habits for better breathing.
Switching to nasal breathing can improve sleep and health. Small changes, like staying hydrated or using nasal strips, can make a big difference.
Nasal vs. Mouth Breathing: Does it Matter? w/ Dr. Colleen Plein | BackTable ENT Podcast Ep. 71
Health Benefits of Nasal Breathing
Nasal breathing doesn't just involve unique mechanics; it plays a big role in improving sleep quality. By enhancing oxygen intake, airway function, and overall respiratory health, it contributes to better rest and well-being.
Better Oxygen Intake and Airway Function
When you breathe through your nose, the air is filtered, warmed, and humidified, creating the ideal conditions for oxygen exchange. This process increases oxygen uptake by 10โ20% and raises arterial oxygen pressure by nearly 10%. Nasal breathing also stimulates nitric oxide production, which helps dilate blood vessels and improve circulation. Plus, it engages the diaphragm, encouraging deeper, more efficient breathing.
Dr Jason Turowski, a pulmonary medicine expert, highlights the importance of this process:
"When our blood vessels are dilated, more blood and oxygen can move through them. The result: Lower blood pressure and better oxygen circulation."
On the other hand, mouth breathing relies heavily on chest muscles, leading to shallower breaths. It reduces diaphragm activity and limits lung expansion, which can negatively affect oxygen exchange. These differences in respiratory mechanics are especially important when it comes to sleep, as nasal breathing can help reduce interruptions and improve overall rest.
Less Snoring and Sleep Apnoea Risk
Nasal breathing also supports better airway function during sleep, reducing upper airway resistance. For instance, during sleep, the median upper airway resistance is significantly lower with nasal breathing (5.2 cmHโOยทLโปยนยทsโปยน) compared to mouth breathing (12.4 cmHโOยทLโปยนยทsโปยน). This lower resistance minimises airflow vibrations, making snoring less likely.
The benefits extend to sleep apnoea as well. The apnoeaโhypopnoea index, which measures the severity of sleep apnoea, is dramatically lower during nasal breathing (1.5ยฑ0.5) compared to mouth breathing (43ยฑ6). Clinical studies back this up, showing that nasal breathing improved in 98% of patients with nasal airway obstructions and obstructive sleep apnoea. Additionally, 34% of patients experienced a reduction or complete elimination of snoring after switching to nasal breathing.
Other Health Benefits
Nasal breathing offers more than just better sleep. It acts as a natural filter, removing dust, allergens, and pollutants from the air. It also helps maintain cognitive function and promotes a calmer nervous system. By reducing water loss - up to 42% less compared to mouth breathing - it lowers the risk of dehydration.
Joe Watso, an applied physiologist from Florida State University, explains the calming effect of nasal breathing:
"Breathing in and out through your nose seems to have a calming effect on your nervous system."
Other benefits include strengthening the diaphragm and possibly helping to regulate blood pressure. Considering that an estimated 30 to 50% of adults breathe through their mouths - particularly in the morning hours - switching to nasal breathing could lead to noticeable health improvements for many Australians.
Health Problems from Mouth Breathing
Mouth breathing can disrupt sleep and negatively affect overall health. Switching to nasal breathing can help reverse these issues.
Higher Risk of Sleep Disorders
Breathing through the mouth increases the likelihood of sleep disorders. It causes the tongue to fall back, narrowing the airway, which can lead to snoring and obstructive sleep apnoea. Additionally, it reduces nitric oxide levels, which are crucial for keeping airways open. Studies reveal that waking up with a dry mouth - a common sign of mouth breathing - affects 22.4% to 40.7% of people with obstructive sleep apnoea.
Dr Susan Kim, a paediatric dentist, highlights the seriousness of this issue:
"Mouth breathing isn't just noisy; it's a potential red flag for sleep apnea, a condition where your breathing repeatedly stops and starts throughout the night due to a blocked airway."
Daytime Tiredness and Long-Term Health Issues
Mouth breathing disrupts sleep by preventing deep, restorative stages, leaving individuals feeling persistently tired and struggling with focus and productivity. Dr Jonathan Jun explains the broader consequences:
"We're talking about car accidents in the daytime, lost productivity at work, mood swings, waking up feeling groggy and falling asleep in class."
Over time, chronic mouth breathing can lower oxygen levels in the blood, which has been linked to high blood pressure and heart failure. Sleep apnoea, often associated with mouth breathing, can also trigger spikes in blood sugar, heart rate, blood pressure, and stress hormones.
For children, the long-term effects of mouth breathing can include crooked teeth, facial deformities, and stunted growth. Estimates suggest that 10% to 25% of children experience mouth breathing. Dr Jonelle Anamelechi, a board-certified paediatric dentist, highlights the developmental consequences:
"When we have that going on for a prolonged period of time, growth is not ideal, breathing is not ideal, constant colds, coughs, congestion, germs and bacteria that aren't ideal, then we have an adult who starts to suffer from those things."
Mouth breathing can also reduce lung function and worsen asthma symptoms.
Many of these health challenges are linked to specific causes that encourage mouth breathing.
Common Causes of Mouth Breathing
Nasal congestion from allergies, colds, or chronic sinusitis often forces people to breathe through their mouths, especially during sleep. Structural issues, such as a deviated septum, can also make nasal breathing difficult. In children, enlarged tonsils and adenoids are common culprits that obstruct the airway.
Persistent mouth breathing in children can even alter facial development, leading to what's sometimes referred to as "mouth breathing face." This condition is characterised by a narrow face, receding chin, and dental problems like anterior open bite, posterior crossbite, and increased overjet. Dr Jonelle Anamelechi explains:
"When your mouth is open, your jaw starts growing down, and that is not the way the jaw is supposed to grow."
These structural changes can create a cycle that perpetuates mouth breathing. However, many of the underlying causes are treatable. Addressing issues like nasal congestion, managing allergies, or using tools like BWLL Nasal Strips can help restore healthy nasal breathing and improve sleep quality.
sbb-itb-dc10090
Nasal vs Mouth Breathing: Direct Comparison
Scientific research highlights clear differences between nasal and mouth breathing, particularly in how they influence sleep quality and overall health. These distinctions shed light on why the way we breathe can significantly impact our nightly rest and broader well-being.
Comparison Table: Nasal vs Mouth Breathing
| Factor | Nasal Breathing | Mouth Breathing |
|---|---|---|
| Air Processing | Filters, warms, and humidifies incoming air | Skips natural air-conditioning benefits |
| Upper Airway Resistance | Lower resistance during sleep (5.65 cmHโOยทLโปยนยทsโปยน) | Up to 2.5 times higher resistance (14.9 cmHโOยทLโปยนยทsโปยน) |
| Sleep Quality | Encourages deeper, more restful sleep | Causes fragmented sleep with frequent awakenings |
| Snoring Risk | Minimises snoring | Triples the likelihood of snoring |
| Sleep Apnoea Index | Lower apnoeaโhypopnea index (1.5ยฑ0.5) | Much higher index (43ยฑ6) |
| Blood Pressure | Reduces diastolic blood pressure | Linked to higher blood pressure |
| Nervous System | Activates the parasympathetic "rest and digest" state | Can sustain a sympathetic stress response |
| Morning Symptoms | Leaves you feeling refreshed | Often causes dry mouth, sore throat, and grogginess |
| Nitric Oxide Production | Boosts nitric oxide for better oxygen delivery | Does not enhance nitric oxide levels |
Scientific Evidence Behind the Comparison
The advantages of nasal breathing are backed by a wealth of studies. For starters, nasal breathing significantly reduces airway resistance compared to mouth breathing, which can lead to a more stable and efficient airflow during sleep. This is reflected in the much lower apnoeaโhypopnea index for nasal breathers, indicating fewer interruptions in breathing.
The Wisconsin Sleep Study highlighted a striking connection between nasal congestion and sleep disturbances. Individuals with nasal blockages experienced a threefold increase in snoring and daytime fatigue. Other research shows that nasal breathing can lower diastolic blood pressure and enhance parasympathetic activity, improving heart rate variability in younger adults. One study summarised the findings as follows:
"We interpret the collective data to suggest that nasal compared with oral breathing provides modest, but potentially clinically relevant, improvements in prognostic cardiovascular variables at rest, but not during exercise."
Physiologically, nasal breathing plays a crucial role in maintaining airway stability. The nose accounts for over half of the upper airway resistance, yet it ensures smooth airflow during sleep. In contrast, mouth breathing often narrows the pharyngeal airway, increasing the risk of airway collapse.
How to Improve Nasal Breathing
If you're ready to reap the benefits of nasal breathing, it's time to explore practical ways to make it a part of your nightly routine. Transitioning to nasal breathing often involves tackling immediate challenges while addressing underlying issues.
Lifestyle Changes and Sleep Habits
Simple tweaks to your daily habits and sleep setup can make a big difference. For starters, try sleeping on your side - using a body pillow can help keep you in position and prevent airway collapse.
Maintaining a healthy weight is another key factor, as excess neck fat can narrow the airway and contribute to snoring. Staying hydrated is also important - aim for about 2.6 litres of water daily for women and 3.8 litres for men. Proper hydration helps keep nasal secretions thin and prevents blockages.
Other tips? Avoid alcohol a few hours before bed, stick to a consistent sleep schedule, and create a clean, allergen-free bedroom. Declutter your space, replace pillows regularly, and consider keeping pets off the bed to minimise allergens that might force you to breathe through your mouth.
These small adjustments set the stage for other tools and techniques that can enhance nasal breathing.
Using BWLL Nasal Strips for Better Breathing
For an easy, drug-free way to improve airflow, BWLL Nasal Strips are a great option. These strips act as external nasal dilators, gently pulling the sides of your nose outward to widen the nasal valve - the narrowest part of your nasal passage. This can increase airflow by up to 50%.
Made with flexible plastic, medical-grade adhesive, and a breathable outer layer, these strips are designed for comfort throughout the night. To use them, clean and dry your nose, then apply the strip across the bridge above your nostrils. Each strip lasts up to 18 hours and is suitable for daily use, whether you're sleeping, exercising, or dealing with congestion.
Theyโre hypoallergenic and safe for most people, including pregnant women (with doctor approval). Beyond reducing snoring and improving sleep quality, better nasal breathing can also boost athletic performance and overall wellness. BWLL Nasal Strips start at A$36.00 for a pack of 30, with bundle options available.
Treating Nasal Congestion Causes
Addressing the root causes of nasal congestion is just as important as making lifestyle changes. Common triggers include allergies, colds, dry air, overuse of decongestant sprays, acid reflux, and hormonal changes.
"I often recommend looking for the culprit - whether it's pollen, dust, etc. - and investing in a good air purifier",
- Dr Abhinav Singh, Sleep Medicine Physician
Pollen, pet dander, dust, mould, smoke, and scented products are frequent offenders. Nasal irrigation, using tools like a neti pot or a squeeze bottle with saline solution, can help clear mucus. Just be sure to use distilled, boiled, or purified water for safety. Warm showers and humidifiers can also help thin mucus and reduce inflammation, but donโt forget to clean your humidifier regularly to avoid mould and bacteria buildup.
Elevating your head with a wedge pillow or extra pillows can promote better drainage, while warm compresses over the nose and sinuses may help ease inflammation and loosen mucus. In some cases, antihistamines, nasal steroids, or decongestants might be necessary, but always consult a doctor for tailored advice. Dr Singh also warns:
"Frequent decongestant use may have a stimulating effect, so be careful when choosing one"
Conclusion
Scientific research clearly shows that nasal breathing plays a vital role in improving sleep quality and overall health.
Key Takeaways
Breathing through the nose isn't just about airflow - it's about creating the ideal conditions for your body. Nasal breathing filters, warms, and humidifies the air you inhale, helping optimise oxygen intake. It also stimulates nitric oxide production, which enhances blood flow and provides natural antibacterial properties.
On the other hand, mouth breathing skips these crucial processes entirely. It leads to 40% more water loss, increases the risk of dental problems, and contributes to issues like daytime fatigue and long-term health concerns. With over 60% of people identifying as mouth breathers and more than half of school-aged children affected by chronic mouth breathing, this isn't just an individual challenge - itโs a broader health issue.
The encouraging news? Nasal breathing can be improved with simple, actionable steps. Lifestyle adjustments such as sleeping on your side, staying hydrated, and keeping your bedroom free from allergens can significantly help. Addressing nasal congestion through proper treatments or practices like nasal irrigation can also restore natural breathing patterns.
These insights highlight how essential nasal breathing is for achieving restful sleep and better health.
Final Thoughts
The benefits of nasal breathing are immediate and achievable. By consciously practising nasal breathing during the day, addressing any congestion, and using supportive tools, you can start seeing improvements in your sleep. For instance, BWLL Nasal Strips provide a non-invasive way to enhance airflow, making it easier to transition to nasal breathing while working on long-term habits.
Your breathing habits directly influence your sleep, energy, and overall health. As Brian MacKenzie, author and founder of the "Art of Breath", aptly states:
"Our breath is the direct link to a calm, clear mind and body".
Improving how you breathe at night isnโt complicated, but itโs powerful. Whether youโre tackling snoring, struggling with poor sleep, or aiming to boost your wellbeing, the journey begins with something as fundamental as nasal breathing. With simple habit changes and tools like BWLL Nasal Strips, you can take a meaningful step towards better sleep and health.
FAQs
How can I train myself to breathe through my nose instead of my mouth while sleeping?
Switching to nasal breathing while you sleep can have a big impact on your health and the quality of your rest. To get started, pay attention to how you breathe during the day and practise breathing through your nose as often as possible. If your nose feels blocked, addressing congestion is crucial, as clear nasal passages make this process much easier.
When it comes to bedtime, a few adjustments can make a difference. Try propping your head up slightly and avoid sleeping on your back, as this position often encourages mouth breathing. Some people also use gentle mouth taping to promote nasal breathing - just be sure itโs done safely and comfortably. With patience and consistency, these small changes can help your body naturally adapt to breathing through your nose during sleep.
What are the potential long-term health impacts of mouth breathing in children, and how can parents help prevent them?
Mouth breathing in children can lead to a range of long-term issues, including dental problems, changes in facial development, slower overall growth, and sleep disorders like obstructive sleep apnoea. It can also impact behaviour and focus, often stemming from poor-quality sleep.
To address this, parents can encourage their children to practise nasal breathing and consult healthcare professionals to identify and resolve any airway blockages. Therapies such as myofunctional therapy may also be helpful. Additionally, tools like nasal strips can improve airflow and support healthier breathing patterns.
What medical conditions can make nasal breathing difficult, and how can they be addressed to improve breathing?
Certain health conditions can make it tough to breathe through your nose. Common culprits include sinusitis, allergic rhinitis, a deviated septum, nasal polyps, or even nose injuries. These problems can lead to nasal congestion, block airflow, and force you to breathe through your mouth, potentially affecting your sleep and overall well-being.
Treatment varies depending on the root cause. Options might include saline nasal sprays, anti-inflammatory medications, or surgery to correct issues like a deviated septum. For a non-invasive approach, nasal strips can help by gently opening up nasal passages, easing congestion, and promoting better breathing habits.
