Don't underestimate the importance of training yourself to breathe properly to improve health and even exercise performance.
The series Stranger Things has somewhat brought the term “mouth breather” back into circulation, but there needs to be more education on the importance of avoiding breathing through the mouth at all times – even when asleep.
Less Breath: Better Health? | Mouth Breathing vs. Nasal Breathing
by What I've Learned
Key Takeaways
There is evidence that simply taking air into the mouth, instead of the nose can result in reduced IQ. A systematic review by the Federal University Sergipe in Brazil found that mouth breathers are more likely to have learning difficulties than nasal breathers.
“Mouth-breathing means difficult breathing, and this, in turn, means deficient oxygenation of the tissues, with a resultant lowering of vital activities generally and of the activity of the brain in particular.” -H. Addington Bruce
When someone breathes through the mouth, they are bypassing several critical functions of the nose. To name a few: the nose filters, warms and moistens the air you breathe to make it more suitable for your lungs. Nasal breathing also increases levels of nitric oxide, a key signaling molecule used throughout the body. Another very important function of the nose is that it regulates airflow and helps prevent over breathing.
Another very important function of the nose is that it regulates airflow and helps prevent over breathing. Breathing in and out more air than is necessary results in hypocapnia, or a state of reduced carbon dioxide in the blood. This is why people breathe into a paper bag when hyperventilating from intense stress.
A key point in why mouth breathing can affect people’s intelligence: breathing through the mouth during the day or while you’re asleep not only means the air is not conditioned by the nasal cavity, but you tend to exhale too much carbon dioxide.
Each 2.5% drop in the partial pressure of arterial carbon dioxide reduces blood flow to the brain by 2%. Oxygenation of your brain significantly decreases when you breathe too much.
When it’s important is getting oxygen out of the red blood cells so that it can be used by the body. And carbon dioxide is what allows the release of oxygen from the red blood cells. If we breathe a lower volume of air by breathing in a slow controlled fashion through the nose, we increase the amount of carbon dioxide inside of us and can deliver more oxygen to our muscles and organs, including the heart and brain.
To maintain proper carbon dioxide levels and better facilitate the oxygenation of the body, you’ll want to lower the amount of air you take in and out over time. While taking deep breaths can be good, taking deep breaths quickly is not.
In humans, chronic mouth breathing can lead to cavities, gum disease, lowered immune function, digestive disturbances, poor sleep quality, and can result in crooked teeth, and even poorly developed facial structure.
One important tip to get the most of your breathing: put some micropore tape over your mouth when you sleep. The quality of sleep you get from ensuring that you breathe through your nose, will definitely be worth getting used to the tape. After wearing the tape for about 3 months, it should have you naturally breathing through your nose during sleep and improve your breathing pattern during the day.
If you want to control your behavior, one thing you can do is invest a couple minutes in to controlling your breathing and changing your physiology which is the root of your behavior.