Breathing through the nose (nasal breathing) is a scientifically proven coping mechanism that helps to manage stress and has many other physiological benefits. Nasal breathing promotes more effective diaphragm engagement than mouth breathing. Nasal breathing encourages diaphragmatic breathing by allowing a slower, deeper breath, which supports the downward movement of the diaphragm. This type of breathing activates the lower part of the lungs, which have a higher blood flow and oxygen exchange concentration, resulting in more efficient oxygen delivery throughout the whole body.

I led a discussion on this topic and better breathing methods last week at the University Club of Winter Park. View the full hour-long talk here at: https://youtu.be/C9xL2k-Eosk?si=9At8PXiV8nXQutPR

When you breathe through the nose, other respiratory muscles are also engaged more fully, helping to maintain core stability and improve posture. Nasal breathing encourages parasympathetic (rest and digest) activity, which can help to reduce stress, promotes relaxation and natural healing.

Breathing through the nose has a wide range of additional physiological benefits:

• Air Filtration and Humidification: The nasal passages filter out pollen, allergens, dust, and other particles, while also humidifying and warming the air prior to it reaching the lungs. This mechanism reduces respiratory tract irritation and keeps lung tissues moist and better protected against environmental irritants.

• Nitric Oxide Production: Nasal breathing produces nitric oxide (NO), a messenger molecule that has powerful vasodilating effects, which means that it helps dilate blood vessels and improve circulation. This in turn, allows for more efficient oxygen delivery throughout the body, supporting cardiovascular health and enhancing physical endurance.

• Increased Lung Capacity and Respiratory Efficiency: Nasal breathing helps to promote a slower, more regulated intake of air, which can improve respiratory efficiency and lung capacity over time. This action enables the lungs to expand more fully, contributing to a better exchange of oxygen and carbon dioxide, thus promoting more effective overall oxygenation.
• Increased Diaphragmatic Muscle Tone: Nasal breathing exercises the diaphragm, improving respiratory efficiency and also stabilizing core muscles. This can improve posture and reduce the occurrence of back and neck tension, as the diaphragm works in tandem with abdominal and pelvic floor muscles.

• Lowered Stress and Anxiety Levels: Breathing through the nose activates the parasympathetic nervous system, which helps to reduce stress. Deeper, slower breathing stimulates the vagus nerve, associated with calming the body, by lowering heart rate and cortisol (stress hormone) levels.

• Improved Sleep Quality: Breathing through the nose helps regulate a more consistent breathing rhythm and encourages higher oxygen levels during sleep, reducing the risk of sleep disorders such as snoring and sleep apnea.

Understanding how these mechanisms operate can be highly beneficial for health, fitness, and well-being, as consistent nasal breathing can bring about both short-term benefits such as relaxation, long-term respiratory efficiency and cardiovascular health.

Three effective methods to breathe more efficiently:

• Breathe through the nose

• Breathe deeper by moving the abdominal area to engage the diaphragm

• Become mindful of your breathing rate or breaths per minute (BPM)

I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.

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Jim Moltzan