It’s no secret that the nuances of our practice can have a profound impact on our well-being. A key nuance often overlooked is the simple act of how we breathe: through our nose or our mouth. While seemingly straightforward, this choice can significantly influence the efficacy and outcomes of our breathwork sessions.

Nasal breathing, often hailed as the "gold standard" of respiration, offers a wealth of benefits beyond simply delivering oxygen to our bodies. The intricate nasal passages serve as a natural filtration system, warming, humidifying, and cleansing the air we breathe. Furthermore, nasal breathing stimulates the production of nitric oxide, a powerful molecule that promotes vasodilation, enhances oxygen uptake, and bolsters our immune system.

Without the nasal passages' filtration and conditioning, we expose our lungs to unfiltered air, potentially increasing the risk of irritation or infection. Additionally, frequent or regular mouth breathing can lead to hyperventilation and activate the sympathetic nervous system, potentially counteracting the relaxation and restoration we seek through breathwork.

In this article, we'll look at the scientific evidence behind nasal and mouth breathing, exploring their respective impacts on the nervous system, respiratory function, and overall health.

Section 1: Nasal Breathing in Breathwork

Beyond its role in filtering and conditioning inhaled air, nasal breathing exerts a profound influence on our physiological and psychological states, making it a cornerstone of many breathwork practices.

When we breathe through our nose, we activate the parasympathetic nervous system, responsible for rest and restoration (Russo, Santarelli, & O'Rourke, 2017). This activation triggers a cascade of beneficial effects, including reduced heart rate, lowered blood pressure, and decreased stress hormones. For individuals dealing with trauma or heightened anxiety, this calming effect can be particularly valuable, fostering a sense of safety and facilitating emotional regulation (Emerson et al., 2009).

Furthermore, nasal breathing has been shown to improve carbon dioxide (CO2) tolerance (Courtney, 2018). This increased tolerance allows for longer, more comfortable breath holds, which can be beneficial in various breathwork practices. Extended breath holds can create a space for deeper introspection, allowing practitioners to explore and process emotions or sensations that may arise during the practice.

The rhythmic nature of nasal breathing also contributes to its therapeutic effects. Slow, deep inhales and exhales create a soothing rhythm that can promote focus, relaxation, and a state of mindful awareness (Zaccaro et al., 2018). This mindful awareness can enhance the overall breathwork experience, allowing practitioners to connect more deeply with their bodies and emotions.

Numerous breathwork techniques emphasize nasal breathing, such as pranayama (yogic breathing) and alternate nostril breathing. These practices harness the unique benefits of nasal breathing to promote relaxation, focus, and emotional balance.

While nasal breathing is often preferred, there may be instances where it's not feasible or comfortable, such as during intense exercise or in cases of nasal congestion. In these situations, mouth breathing can be employed, but practitioners should strive to maintain slow, gentle breaths to minimize overstimulation and potential hyperventilation.

Section 2: Mouth Breathing in Breathwork

While nasal breathing offers numerous physiological benefits, mouth breathing also has its place in certain breathwork practices. It's important for practitioners to understand its role, potential applications, and limitations to make informed decisions for themselves and their clients.

In certain breathwork techniques, such as holotropic breathwork or specific pranayama practices, mouth breathing is intentionally utilized to achieve particular effects. Rapid, rhythmic breathing through the mouth can lead to hyperventilation, a state of over-breathing that reduces carbon dioxide levels in the blood. This can induce altered states of consciousness, often characterized by heightened sensations, emotional release, and even a sense of transcendence (Grof, 2009).

Additionally, mouth breathing can be employed therapeutically to facilitate the release of pent-up emotions or trauma stored in the body. By allowing for deeper, more forceful exhales, practitioners may find it easier to access and express emotional states that are difficult to process through nasal breathing alone (Brown & Gerbarg, 2005).

However, it's crucial to approach mouth breathing with caution and awareness. Hyperventilation, if not properly managed, can lead to lightheadedness, dizziness, and even loss of consciousness. Moreover, excessive mouth breathing can trigger the sympathetic nervous system, leading to increased heart rate, elevated blood pressure, and heightened anxiety—counteracting the relaxation and restoration that many breathwork practices aim to achieve (Courtney, 2018).

Therefore, breathwork practitioners should always prioritize safety and closely monitor their clients' responses during techniques that involve mouth breathing. If any signs of distress arise, it's essential to guide the client back to nasal breathing or pause the practice altogether.

Section 3: Practical Tips for Increasing Nasal Breathing

The benefits of nasal breathing are undeniable, but for many individuals, habitual mouth breathing can be a challenge to overcome. Fortunately, various tools and techniques can support the transition towards a predominantly nasal breathing pattern, leading to improved respiratory function, enhanced relaxation, and greater overall well-being.

1. Education and Awareness: Understanding the science behind nasal breathing and its benefits can be a powerful motivator for change. Books like "Breath" by James Nestor delve into the fascinating research surrounding respiration, providing compelling evidence for the superiority of nasal breathing. By educating yourself on the topic, you can cultivate a deeper appreciation for this natural and efficient breathing mode.

2. Mouth Taping: Mouth taping, a practice involving gently securing the lips with a hypoallergenic tape during sleep, can help promote nasal breathing throughout the night. This simple yet effective technique can reduce snoring, improve sleep quality, and encourage a habitual shift towards nasal breathing during waking hours.

3. Nasal Dilators: For individuals with narrow nasal passages or chronic congestion, nasal dilators can be a helpful tool. These small, flexible devices gently widen the nostrils, increasing airflow and facilitating easier nasal breathing.

4. Breathing Exercises: Certain exercises can strengthen the respiratory muscles and improve nasal breathing capacity. Alternate nostril breathing, a yogic practice that involves alternating breaths between each nostril, can help clear nasal passages and promote balanced airflow.

5. Humming and Chanting: The vibrations produced during humming or chanting can stimulate the sinuses and nasal passages, helping to clear congestion and facilitate nasal breathing.

6. Postural Awareness: Maintaining good posture can open up the airways and encourage deeper, more efficient breathing through the nose. Be mindful of your posture throughout the day, especially when sitting or working at a desk.

By incorporating these tools and techniques into your daily routine, you can gradually train your body to favor nasal breathing. Remember, consistency is key. With patience and persistence, you can re-establish this natural breathing pattern and unlock its numerous benefits for your health and well-being.

As breathwork practitioners, it's important to understand that both nasal and mouth breathing have their own unique roles to play in our practice. Nasal breathing, with all its benefits for our body and mind, is often the foundation of many techniques, helping us to relax, focus, and feel our best.

However, mouth breathing also has its place. In some cases, it can be helpful for releasing emotions or during intense exercise. The key is to understand the different effects of each type of breathing and to use them wisely.

By learning more about nasal and mouth breathing, we can tailor our breathwork practice to fit our specific needs and goals. This knowledge allows us to explore the full potential of breathwork and discover a deeper connection to ourselves. It's all about finding balance and using the right tool for the right job, whether it's a gentle nasal breath to calm our nerves or a powerful mouth breath to release tension.

By embracing both types of breathing, we can create a well-rounded breathwork practice that supports our overall well-being. So, keep exploring, keep breathing, and discover the transformative power of your own breath.

References

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Courtney, R. (2018). The physiology of breathing. Breathe (Sheffield, England), 14(2), 125–133.

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Emerson, D., Hopper, E., Korn, D. L., & Smith, M. (2009). Trauma-sensitive yoga: Principles, practice, and research. International Journal of Yoga Therapy, 19(1), 19-28.

Grof, S. (2009). Holotropic breathwork: A new approach to self-exploration and therapy. SUNY Press.

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Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (2008). The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nature Reviews Drug Discovery, 7(2), 156-167.

Rodrigues, E., Sánchez, I. A., & Pérez-Vargas, J. F. (2021). The nasal cavity: a review. The Laryngoscope, 131(7), 1515-1521.

Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe (Sheffield, England), 13(4), 298–309.

Tortora, G. J., & Derrickson, B. (2017). Principles of anatomy and physiology. John Wiley & Sons.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353.