Health & Wellness: nasal breathing

SOME THINGS YOU PROBABLY DIDN’T KNOW ABOUT NASAL BREATHING

BY RACHEL GARROD

Did you know that the nose is part of the respiratory system? The nose should be our predominant method of inhaling and exhaling air, and there are several good reasons for this. The nostrils, hair and nasal passageways are designed to assist in filtering allergens and foreign bodies from entering the lungs. When we breathe through our mouth, we are directly inhaling any particles or pollutants from the air, but with nasal breathing larger particles are trapped by tiny hairs in the passages and smaller ones by the mucus membranes. The nose also slows the velocity of the air we inhale, which maximises exposure to small arteries and lymphatics. Because nose breathing creates increased resistance to the air compared with mouth breathing, oxygen uptake is increased – by as much as 20 per cent. When we breathe through the nose we increase levels of carbon dioxide in the blood. This important gas facilitates the release of oxygen from red blood cells to tissues and organs where it is needed. Another essential gas, nitric oxide, is produced in the nose and in the paranasal sinuses. Nitric oxide is crucial to respiratory health as it helps keep our small airways open and is known for its protective effect on the heart. When we inhale through our nose, we transport this gas throughout the body. Nitric oxide is considered to prevent – and even reverse – heart disease. All in all, nasal breathing is an essential component for health. Unfortunately, 30 to 50 per cent of adults are mouth breathers, which causes several health problems such as snoring, sleep apnea, and speech and swallowing issues. The first step to improving your breathing is awareness. A conscious effort is required to change from mouth breathing to nose breathing but it is possible. In some cases, nasal irrigation can help clear a blocked nose, but if there are structural problems such as a deviated septum this might need surgery. For most people, however, simple breathing retraining exercises can do the job and can be easily taught by respiratory physiotherapists. Yoga breathing techniques, known as Pranayama, utilise a conscious focus on breathing and generally encourage nasal breathing. But there are some “Breathwork” sessions which advocate prolonged periods of mouth breathing, leading to a dangerous state of hyperventilation (over-breathing), which can cause painful muscle spasms or fitting. Beware of these!

If you want help with your breathing, get in touch with Rachel Garrod (Ph.D. Physiotherapist): rachelgarrod1@gmail.com Tel. (+34) 699 501 190 www.betterbreathingphysio.com