Optimizing Metabolism & Performance with Nasal Breathing

Most people don’t think about their breath - it just happens. But mindful breathing is something that we can use any time, any where to calm our nervous system, and lower our stress levels.

One of the best and most powerful breathing tools is also the simplest - just closing your mouth. Nasal breathing has been shown to enhance metabolism, performance, mental well-being, and sleep quality.

Breathing primarily through our noses offers numerous benefits for athletes and executives alike – from enhancing metabolism and mental well-being, to boosting energy levels and performance. Nasal breathing optimizes respiratory efficiency, and oxygen uptake. It activates the parasympathetic nervous system, which promotes relaxation and reduces stress hormones like cortisol. Nose breathing also supports dental health by filtering, humidifying, and warming incoming air, which reduces bacteria and decay.

Conversely, mouth breathing is associated with fatigue, anxiety, poor concentration, and decreased physical performance. Primarily breathing through the mouth can lead to a buildup of carbon dioxide in the body, which hampers circulation, lowers energy levels, and can impair cognitive function. Furthermore, mouth breathing is linked to issues like snoring and sleep apnea, which can disrupt sleep quality, oxygen levels, and overall restorative sleep benefits, potentially contributing to weight gain.

Perhaps the most significant advantage of nasal breathing is its ability to boost nitric oxide levels in the bloodstream. Nitric oxide is an amazing molecule that plays a crucial role in heart health, energy production, immune function, and acts as an anticoagulant, reducing the risk of blood clots. It enhances vasodilation, improving blood flow to muscles, extremeties, organs, and the brain, which in turn benefits cardiovascular health, exercise performance, and blood pressure regulation. Nitric oxide also possesses anti-inflammatory, antimicrobial, and antiviral properties, aiding the body in defending against pathogens and infections.

Nasal breathing is emerging as a powerful tool for athletes to boost performance, recovery, improve sleep, and lower stress levels. At the Summer Olympics, several athletes displayed their remarkable prowess with nasal breathing - track & field silver medalist Sha'Carri Richardson appears to race while nasal breathing, and British silver medal winning canoeist Adam Burgess not only used nasal breathing to win the silver medal, he regularly coaches others on how use nasal breathing to boost performance, recovery, and sleep.

Nasal breathing is a tool for improving performance in the boardroom too - if you get stressed out before a speech, consider using nasal breathing beforehand to calm your nervous system down. If you get fatigued or brain fog at work, consider using nasal breathing to boost circulation and cognition. Nasal breathing may offer benefits in the bedroom too - the increased nitric oxide levels improve blood flow to extremeties, lower anxiety, and benefits mood.

Switching to nasal breathing begins first with awareness. Start paying attention to your breathing habits, and if you catch yourself mouth breathing, simply close your mouth and switch to nasal breathing. Start with mindfulness while awake and resting, and then once that is mastered, consider progressing to mouth breathing during low intensity exercise like walking and yoga. Exercising while nasal breathing requires practice, persistence, and conditioning.

Primarily nasal breathing is especially important for children, as excessive mouth breathing during development can lead to dental issues like misaligned teeth and changes in facial structure, including a recessed jawline.

Some people are even using mouth tape to shift from mouth breathing to nasal breathing. It might sound unconventional, but it’s a growing trend! Before trying mouth tape, ensure your nasal passages are clear. If you suffer from chronic nasal congestion or find it challenging to breathe exclusively through your nose, address these issues before considering mouth taping.

Breathing isn't merely a biological function; it can be a pathway to peak performance for athletes and executives alike. Are you intrigued by the transformative potential of nasal breathing? Whether considering mouth taping during sleep or integrating mindful breathing into daily routines, discover how these practices elevate overall health and performance.

Article written by Sara Vance, Nutritionist & Author of The Perfect Metabolism Plan.

Sara Vance is a Nutritionist and not a medical doctor, this article is general in nature and should not be construed as medical advice. If you are under the care of a doctor or taking medication, consult your doctor with questions. The above foods can have powerful effects on blood pressure and other factors, persons taking medication should talk to their doctor and continue to closely monitor their condition, as they may need to work with their doctor to adjust dosages.