Mouth Breathing: The Impact of Mouth vs. Nasal Breathing on Your Health

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You may have heard the term "mouth-breather" used colloquially to imply someone is unintelligent. However, did you know that breathing through your mouth can actually pose health risks?

What are some health implications of mouth breathing?

1. Congestion Woes: Decreased nasal airflow leads to congestion, providing a breeding ground for bacteria. As James Nestor, author of Breath, states, “When the nasal cavity gets congested, airflow decreases, and bacteria flourish. These bacteria replicate and can lead to infections, colds, and more congestion. Congestion begets congestion, which gives us no other option but to habitually breathe from the mouth.”
2. Dehydration Dilemma: Nestor notes that “Mouthbreathing causes the body to lose 40 percent more water”, impacting your hydration levels. Stay informed about the importance of hydration for your immune system and overall health.
3. Sleep Troubles: It causes chronic insomnia and sleep apnea. “.. a report from the Mayo Clinic which found that chronic insomnia, long assumed to be a psychological problem, is often a breathing problem.” “… no amount of snoring is normal, and no amount of sleep apnea comes without risks of serious health effects.”
4. Cognitive Impact: Breath also highlights the cognitive impacts, citing  “Japanese study in humans from 2013 found that mouthbreathing delivered a disturbance of oxygen to the prefrontal context, the area of the brain associated with ADHD. Nasal breathing had no such effects.”

Why is nasal breathing so important?

Your nasal cavity operates as a balancing agent between the two phases of your nervous system. Nestor says, “What researchers eventually managed to confirm was that nasal erectile tissue mirrored states of health. It would become inflamed during sickness or other states of imbalance. (…) The right and left nasal cavities also worked like an HVAC system, controlling temperature and blood pressure and feeding the brain chemicals to alter our moods, emotions, and sleep states.”

You can think of the right nostril as a gas pedal

When you breathe through your right nostril:

• Circulation speeds up, your body gets hotter, and cortisol levels, blood pressure, and heart rate all increase.
• Your sympathetic nervous system (”fight or flight”) is activated. Your body is in a more elevated state of alertness and readiness.
• Your body feeds more blood to the left hemisphere of the brain, specifically the prefrontal cortex, which has been associated with logical decisions, language, and computing.

You can think of your left nostril as a brake

When you breathe through your left nostril:

• Your parasympathetic nervous system (”rest and relax”) activates, lowering blood pressure, cooling the body, and reducing anxiety.
• Your body shifts blood flow to the right side of the prefrontal cortex, the area that influences creative thought and plays a role in the formation of mental abstractions and the production of negative emotions.

“Our bodies operate most efficiently in a state of balance, pivoting between action and relaxation, daydreaming and reasoned thought. This balance is influenced by the nasal cycle, and may even be controlled by it. It’s a balance that can also be gamed.” says Nestor.

How to fix mouth breathing and do more nasal breathing:

Mouth breathing changes your airways physically. According to Nestor, “Inhaling air through the mouth decreases pressure, which causes the soft tissues in the back of the mouth to become loose and flex inward, creating less space and making breathing more difficult.” This creates a cycle of increased mouth breathing, exacerbating the issue.

For chronic mouth breathers, the good news is that nasal breathing can also physically change your airway.

1. Embrace nasal breathing: This can be initially challenging, especially for those unaccustomed to it, but with consistent practice, it gets easier. Nasal breathing involves pushing air against the soft tissues at the back of the throat, widening the airways, and improving ease of breathing. Over time, these tissues and muscles adapt, becoming "toned" to maintain an open and wide position.
2. Mouth Taping (Please consult your health care provider before trying!): Consider taping your mouth during the nighttime, a recommendation from Dr. Mark Burhenne and Ann Kearney, a doctor of speech-language pathology at the Stanford Voice and Swallowing Center.
3. Adopt good "oral posture" or, as it's popularly known on TikTok, practice "mewing" – a term coined by dentist Mike Mew, who initially shared this technique based on his father's dental studies.To better understand "mewing," we recommend watching the original tutorial by Mike Mew on YouTube. The visual demonstration is crucial for grasping the technique effectively.

For a comprehensive exploration of mouth breathing and nasal breathing, we invite you to check out the book review, "Breath," where you can gain additional insights and valuable information.

Please note the information provided here is for general informational purposes only. If you suspect sleep apnea or severe insomnia, consult a healthcare professional for accurate diagnosis and personalized treatment options.

TLDR: Mouth breathing isn't just about social stigma; it poses serious health risks. It leads to congestion, dehydration, sleep issues, and cognitive impacts. Nasal breathing is crucial for maintaining balance in the body. Right nostril breathing boosts alertness, while left nostril breathing promotes relaxation and creativity. To switch to nasal breathing, embrace it gradually, consider mouth taping, and practice good oral posture ('mewing'). Consult a healthcare professional for personalized advice. For more insights, check out 'Breath' by James Nestor.