Let’s have a chat about something we all do thousands of times a day but might not think much about – breathing through our nose. You might be wondering, “Why make a fuss about nose breathing when I can just breathe through my mouth?” Well, pop the kettle on, and let me share some fascinating bits about why your nose is rather brilliant!
The Amazing Journey of Air Through Your Nose
Think of your nose as nature’s air conditioning system – but it does so much more! When you breathe through your nose, here’s what happens (and it’s rather clever):
First up, those tiny hairs in your nose (they’re called cilia – fancy that!) act like bouncers at a pub, catching dust and other bits you don’t want in your lungs. Then, the air goes on a bit of an adventure, swirling through these curved passages (turbinates, if we’re being technical). This isn’t just random – it’s like a cosy maze that warms up the air, adds moisture, and even produces this brilliant molecule called nitric oxide (more on that in a tick!).
By the time the air reaches your lungs, it’s been warmed up, cleaned up, and properly humidified – just how your lungs like it! Compare that to mouth breathing, which is like leaving your front door wide open instead of using the security system.
The Nitric Oxide Magic
Here’s something brilliant – when you breathe through your nose, your body produces nitric oxide. Think of it as your body’s own little health potion. It helps your blood vessels relax, gets more oxygen where it needs to go, and even gives your immune system a boost. Rather clever, isn’t it?
Mindful Nose Breathing – It’s Easier Than You Think!
I love sharing this with my clients because it’s so simple yet so powerful. Here’s what I suggest:
Just take a moment right now. Close your mouth gently (no need to clench!), and notice how the air feels moving through your nose. Is it cooler coming in and warmer going out? Can you feel where in your nose the air is moving? That’s mindfulness in action, lovely!
Let’s Clear Those Airways!
Now, here’s something really practical from James Nestor’s research (if you haven’t read his book “Breath”, pop it on your reading list!). He shares this brilliant technique for nasal clearing that I love teaching:
Simple Therapeutic Nasal Clearing
- Take 3-4 soft, easy breaths through your nose
- After your last exhale, gently pinch your nostrils closed
- Move your head up and down, side to side until you really need to breathe
- Take a half-breath through your nose
- Return to gentle nasal breathing for about a minute
- Repeat this 3-4 times
If you’re dealing with ongoing congestion, try this 3-5 times daily. Is it a magic cure? I can’t promise that, but it’s free, easy to do, and at the very least, gives you a moment to focus on your breath. Worth a try, wouldn’t you say?
More Ways to Keep Your Nose Happy
Let’s talk about a few more tools in our nasal breathing toolkit:
Alternate Nostril Breathing This is one of my favourites – it’s like a gentle workout for your nose! Here’s how:
- Use your thumb to close your right nostril
- Breathe in through the left
- Switch sides using your ring finger
- Breathe out through the right
- Then in through the right… You get the idea! It’s like a peaceful little dance.
Nasal Irrigation If you’ve never tried a nasal bidet (or neti pot), it might sound peculiar, but trust me – it can be a game-changer! Just remember to use sterile water (terribly important!) and follow the instructions carefully.
Starting Your Nasal Breathing Journey
Listen, I know switching to nasal breathing might feel odd at first, especially if you’re used to mouth breathing. Take it steady! Start when you’re just sitting about, then try it during your daily walk, and gradually build up from there.
Common Hiccups (And How to Handle Them)
Struggling with a blocked nose? Try the clearing technique above, or pop on a nasal strip at night. Finding it hard to break the mouth-breathing habit? Start with small chunks of time – maybe during your morning cuppa or whilst reading emails.
Let’s Wrap This Up!
Your nose is an amazing bit of kit, designed to make every breath count. Whether you’re dealing with congestion, stress, or just want to breathe better, nasal breathing is a powerful tool in your wellness toolkit.
Remember, this isn’t about perfection – it’s about progress. Start small, be patient with yourself, and notice how your breathing changes over time.
Fancy more breathing tips and wellness insights? I’d love to share more with you! Sign up for my bi-monthly newsletter where we explore all things breathing and wellness.
Sources: Special thanks to James Nestor’s work in “Breath: The New Science of a Lost Art” for the therapeutic nasal clearing technique.