Breathing is an unconscious act, but it is convenient to look at how it is done, because it can often be improved. If you breathe through your mouth, learning to do it only through your nose will provide you with many benefits.
The consequences of mouth breathing are tremendous. Some of the immediate risks are that polyps, allergies and periodontal disease develop, as well as deformed nose and jaw.
Instead, always breathing through your nose reduces your risk of catching colds. The nose filters pathogenic viruses and bacteria and prevents them from multiplying.
In addition, inhaling and exhaling through the nose increases physical endurance. When a person who breathes through the mouth begins to do so through the nose, their respiratory rate can be reduced by half, which decreases the effort needed to perform, for example, physical exercise.
It also improves cardiovascular health. When passing through the sinuses, the air is enriched with nitrogen oxide, which favors the regulation of blood pressure. It is also involved in nerve transmission and immune response. In general, the body is designed to function well with nasal breathing.
HOW TO BREATHE THROUGH YOUR NOSE AND NOT THROUGH YOUR MOUTH
For nasal breathing to be carried out correctly, it is advisable that the mucous membranes are hydrated. To do this, drink water and keep indoor air humidity above 40%.
Do this exercise: inhale and exhale once through your nose, hold your breath and walk as far as you can without breathing. Breathe through your nose again until you recover. Repeat six times each day and each time you will find it easier.
If you usually breathe through your mouth at night, it’s worth consulting with a good otolaryngologist to find the cause. Sometimes the solution is as simple as putting on an anti-snoring strap or installing a purifier in the room.
He also takes care of the sleeping position, sleeps on his side, with his head elevated with pillows so that the cervical remains aligned with the rest of the spine. If you put a cushion between your legs, your posture will be even better.
PRACTICE DIAPHRAGMATIC CONSCIOUS BREATHING
In addition to breathing with your nose, it is important that you breathe with the diaphragm. Put one hand on your chest and one on your belly, and breathe, inhaling and exhaling through your nose regularly, so that it is the hand of the belly that moves.
Perform this exercise for 5-10 minutes, three times a day. At first you may find it tired, but with the passage of days it will be absolutely natural. In this way you will be able to reduce the respiratory rate and you will need to spend less energy for the simple fact of breathing.