Dr. Anthony Warren | 2018-03-19 | 2 min read
Unfortunately, an epidemic of adult mouth breathing is becoming apparent. A stroll down the aisle of an overnight flight provides ample proof. It’s postulated that this detrimental habit originates in childhood due to underdeveloped upper airways, often obstructed by swollen tonsils and adenoids. Once established, the habit is stubborn; after all, mouth breathing seems easier. However, it’s crucial to overcome this pattern. Here’s the rationale…
The nose is an intricately designed organ serving multiple vital roles. It’s not just a tool for olfactory exploration but is also perfectly structured for respiration, in contrast to the mouth, which is intended for eating and speaking. The nose conditions incoming air for the lungs, serving as a personal air filtration system. It purifies the air, eliminates pollutants, filters out particulates, warms and humidifies the air, and even provides a significant “first-line” immune defense. Additionally, the nose ensures a smooth air-flow into the upper airways, which activates reflexes in the throat muscles that help maintain open airways. Collapsed upper airways are a leading cause of snoring and sleep apnea, both of which are health risks. Thus, avoiding open-mouth breathing during sleep is imperative.
Nasal breathing is also critical for individuals with asthma, as it can reduce the frequency and intensity of attacks. It encourages lower breathing from the diaphragm rather than the upper chest, enhancing breathing efficiency and maximizing lung capacity. Overall, those who breathe through their noses tend to experience fewer colds and nasal allergies.
Learn more in this short video
Breaking the mouth breathing habit requires time and dedication. Begin by sitting upright in a comfortable posture, breathing naturally, and concentrating on keeping the mouth shut. Initially, there may be a sensation of insufficient air reaching the lungs. However, the nose has ample pathways to ensure adequate air supply, even during vigorous exercise. With persistence, nasal breathing will gradually become more effortless. If mouth breathing is detected, promptly close the mouth and continue breathing normally – there is no risk of suffocation! Typically, a few days of focused effort are needed for nasal breathing to become habitual. The benefits are substantial!
Everyone occasionally feels that one nostril is blocked, making nasal breathing seem challenging. But by persisting in breathing through the unobstructed nostril, the blocked side often clears within minutes. This approach is preferable to attempting to clear the nose by blowing, which can create back pressure, pushing any blockage deeper and potentially leading to sinus infections.
