Functional Breathing for Physical and Emotional Wellbeing: Nose Breathing
Today’s functional breathing tip is all about nose breathing!
If you’re not familiar with the concept of functional breathing, it simply refers to the natural, efficient way of breathing that supports optimal oxygen delivery to the body, reduces stress, and balances the nervous system.
Nose Breathing
Nasal breathing provides tremendous benefits to one’s physical, mental and emotional wellbeing.
Goal:
Engage in nose breathing as much as possible.
Some of the many benefits:
Enhancement of respiratory muscles
Optimization of oxygen uptake and ability to maintain better CO2 balance
Humidify and purify incoming air
Stabilization of the spine due to diaphragmatic engagement and intra-abdominal pressure (IAP)
Enhanced lymphatic drainage: The act of breathing through your nose provides an internal massage that facilitates better lymphatic drainage.
Increased nitric oxide production: Nitric oxide is a vasodilator, helping to open the upper airways.
More efficient exchange of oxygen and carbon dioxide
Increased energy levels
Improved concentration and focus
Elevated brain oxygen levels: Increased nasal airflow enhances oxygen supply to the brain, promoting optimal cognitive function.
Greater heart rate variability (HRV)
Stimulation of the vagus nerve: Nasal breathing results in greater activity along the vagus nerve, promoting relaxation, digestion, and other vital functions.
Reduced stress hormones in the body.
Practice:
Focus on nasal breathing during light activities like sitting or walking. Check-in using your breath awareness throughout your day.
Challenge: Mouth Taping at Night
At night try using some tape across your mouth to ensure you are nose breathing during the night. After trying many different tapes, I found 3M’s micropore tape to be the most gentle while still being effective. You don’t need to completely tape your mouth shut, simply put a small strip vertically over your mouth to promote nose breathing while still ensuring that your could breathe through your mouth if needed.
Check back to the resource page of my website for more functional breathing tips. You can also follow me on Instagram and YouTube (Indigo Breath and Wellness).
