Carlos Solis
Breathing through your mouth can cause serious health problems.
Sometimes mouth breathing stems from anatomical issues, such as a deviated septum or nasal polyps. In those cases, see a doctor; they may recommend surgery, steroids, or other treatments.
But in most people the habit itself is the main cause. The nasal cavity contains erectile tissue that can expand and contract. If you breathe through your mouth regularly, that tissue adapts to staying narrowed. If you start breathing through your nose more often, the tissue will gradually open up.
Why nasal breathing matters
Air that reaches the lungs through the nose travels through a complex system that alters its properties. As air moves through the nose, it warms, humidifies, and is filtered — and it creates a pressure that helps oxygen enter the bloodstream. When you inhale through your nose, your body receives about 20 percent more oxygen than from a similar mouth inhale. That difference matters most during exercise.
One study found that breathing only through the nose during workouts lowered breathing rate, significantly increased endurance, and made participants feel less exertion.
The nose also plays an immune-protective role. Incoming air first hits the hairs in your nostrils, which trap pollen and larger allergens. A 2011 study found that people with denser nasal hairs were less likely to develop asthma during hay fever. Then the air moves through nasal passages lined with mucus and cilia that catch fine dust, soot, bacteria, and other particles. In this way, the nose serves as our first line of defense against viruses and bacteria.
How to change your breathing
Reworking your breathing pattern isn’t always comfortable. The first four weeks, or even a few months, can feel awkward, but after that your physical performance often improves, your recovery time shortens, and your overall efficiency increases.
Practical tips:
- During the day, notice when you breathe through your mouth. Close your lips and breathe through your nose.
- If you suspect an anatomical problem, consult an otolaryngologist.
- At night, tape a small strip of surgical tape over your lips.
- Watch for nighttime symptoms: dry mouth on waking can indicate that you breathe through your mouth.
- If you want, use a sleep tracker to check whether your sleep quality improves after you change your breathing.
Adapted from BBC Science Focus
