Nasal Breathing has greatest impact on your health & fitness sustainability

Nitric Oxide (NO) is a bio-active gas that is produced by the lining of the para-nasal sinuses. It has a short existence, and is circulated to the lungs, heart and brain for the primary purpose of increasing oxygen delivery. Oxygen availability is the primary necessity of all organs, tissues and cells for healthy function.

Nitric Oxide was discovered in 1992 as a “miracle” substance naturally occurring in the human body that aid in all body function, health and longevity. And in 1998 scientist were given a Nobel Prize in medicine for it’s role in health, and now over 200 discovered benefits are known.

In addition, the benefits of nasal breathing far out-weigh any benefit of mouth breathing. Mouth breathing destroys the internal environment and endothelial layer – a mucousal membrane that hosts the microbiome (beneficial bacteria) responsible for turning inorganic Nitrates from the food we eat, primarily dark leafy green vegetables, into available Nitrite which is converted into available Nitric Oxide (NO) in the digestive tract. So a double benefit of nasal breathing incredibly impacts all organs, tissues and cells for a healthy life span.

AND you need the right amount of oxygen delivered to the blood vessels and organs for Nitric Oxide Synthase (NOS) to have the transformation for available NO. It’s a two way dependent process. And you need the right amount of Carbon Dioxide (CO2) to break the bond of Oxygen to Hemoglobin so Oxygen can be released into the tissues for the process. Over-breathing, very likely with mouth breathing, lessens the amount of CO2 for proper Oxygen delivery to the cells. This is respiration, cellular respiration, which is the life giving process and sustainability for health, fitness and performance.

Check out this article for more on Nitric Oxide.

The nose has an incredible innate immune capacities to ward off and mitigate incoming pathogens (virus and bacteria) and environmental toxins through its series of channels and membranes before reaching your lungs. There are many envelopes that have a specialized lining to help move and take care of things that come in that are not for you. The passage of air and particulates has a long ways to go before it hits the back of your throat, and is lined with the best defense for your health. It requires a healthy membrane, endothelial membrane, for these functions to be a full capacity.

Also your immune system is supported with the circulation of Nitric Oxide that is produced in the para-nasal sinuses. NO has significant viral and pathogen mediation properties, as well as inflammatory responses (which go hand in hand with immune function). See Nitric Oxide above for more information.

Hydration is important for a robust immune system. Nasal breathing has its own way of warming and moistening the air coming in. And you don’t get dehydrated as you would breathing through your mouth. In addition, to have resilience against environmental stressors – hot, cold, dry, smoky, pollution, etc. – the nasal membranes must be supported. See this article on Nasya practices, a 3000 year tradition daily health practice.

Your diaphragm is the most important muscle. Not only for respiratory function, or breathing, it is the nexus in all movement. And it is most effective when using the nose to breathe. Mouth breathing is primarily upper chest breathing for highest intensity activity, or maximal, breathing. Whereas nasal breathing because of the resistance in the nasal cavity engages the diaphragm more effectively thus accessing the lower lobes of the lungs for greatest oxygen carrying capacity. There is also better coordination of movement when the diaphragm is taking part in all functional movements.

Lower chest/lung breaths are most important because the majority of the gas exchange of oxygen (O2) and carbon dioxide (CO2) occurs in the lower lobes of the lungs. The use of the nose to engage the diaphragm the best also helps to mobilize the tissues and fluids of the lower lung chambers (pneumonia often exists in the lower lobes and is often seen greater in people who primarily breathe in their upper chest).

Not only for breathing, the diaphragm functions as a suspender for all the abdominal organs and tissue below, therefore it assists in:

• optimizing digestion of food and water,
• core strength and spinal health,
• moving fluids back up to the heart (including venous blood and lymph),
• massaging and mobilizing the organs for proper circulation to and from organs,
• regulating pressures,
• regulate fluids to and from the brain,
• and more – see this article for more on diaphragms’ role in health and fitness.

Nasal breathing has an overall calming affect when the breath is soft, quiet and regular rhythm. Breathing through the nose allows for a depth of the breath, accessing the lower lobes of the lungs, producing a grounding, centered feeling that gives feedback to the brain of ease and calm. On the other hand, upper chest breathing (and mouth breathing) signals to the brain as state of alertness, fixation, tense feelings, and unable to rest and recover.

Nose breathing provides best function with the diaphragm created more of a balanced state in the nervous system. Many will tell you it stimulates the vagus nerve. This may be true, and what part of the vagus nerve is being stimulated? I believe it brings back a state of balance, where the body-mind complex has more options and less reactivity to any experience. It can aid in the vehicle, your body-mind complex, not speeding on high RPMs all day long diminishing any chance of accessing your healthy capacities. Nasal breathing allows for a slower, smoother and more rhythmic state of being that open the range of possibilities for your health.

If you have any interest in eating well, absorbing nutrition, eliminating waste, sexual function and reproduction potentials, mental capacities for success in school or work (or play like succeeding in a game requiring strategy and thinking on point), memory, sleep and more the daily active life balancer within the autonomic nervous system will support these very important functions. My teacher always said “you can eat, pee, poop, or make love when you are running from the tiger.” Stimulating the vagus nerve helps regulate the systems that rely on the autonomic nervous system. Your body is connected and inter-dependently supported in more ways than we can realize.

When you breathe through your nose easily you feel begin to feel an downward movement of support. You will feel the lower ribs move as you engage the diaphragm with nasal breathing. This massages the organs where emotional and mental stressors are stored. It mobilizes the spine in a snake like motion, giving the regulator in the brain a sense of connectiveness and access to all limbs for optimal movement in daily life. Stress creates withdrawl of vital circulation (and oxygenation to our furthest points) often resulting in cold hands and feet, thus giving information to the brain of an unsafe environment which then creates a cyclic downward spiral in one’s health – stress kills.

With a downward feeling, it produces a dropping down of your low center of support. This has it’s own inherent medicine that stabilizes many functions of the body. It gives feedback to the brain and nervous system as a true supportive center. It is the best counter-balance to stress, helping you to lessen the tendency to react intensely with uprooted-unsupported feelings that create more stress responses with your life.