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6 reasons you should practice nasal inhalation when exercising and resting
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1. Less Stressful.
Nasal inhalations drive oxygen more efficiently into the lower lobes of the lungs. The lower lobes of the lungs have more parasympathetic, calming and repairing nerve receptors. The upper lobes have more sympathetic (fight or flight) stress receptors that are activated during mouth breathing exercise.
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2. Exercise Efficient.
The lower lobes of the lungs are also gravity fed, and thus have more blood. Therefore, they have the ability to per-fuse more waste (CO2) out of the body. The reason we blow excessively during exercise is because we are not removing the CO2 as efficiently as we could be. Nose breathing maximizes this action.
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3. Nitric Oxide Super Boost.
Nose breathing exercise has been shown to increase the production of nitric oxide. Nitric oxide is an important cellular signaling molecule in the body which has a hand in many favourable physiological processes, including expanding blood vessels, increasing blood flow, and protecting the organs from damage.
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4. Posturally Better.
Nasal inhalations forces the entire rib cage to breathe, engaging all 12 ribs to act as levers that massage the heart and lungs. Rib cage activation acts as a pump to pull lymph fluid from the lower parts of the body up into the chest cavity and to the heart supporting healthy and active lymphatic flow.
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5. Greater 02.
Breathing into the lower lobes exercises the diaphragm at the base of the lungs, making us more efficient deep breathers. Freeing the diaphragm to contract and relax fully massages the stomach situated just below the diaphragm, allowing for more efficient metabolic stomach function.
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6. Self-Regulates 60-70% Intensity.
Nose breathing lowers the heart rate and breath rate compared to mouth breathing exercise. And, as such, self -regulates the more appropriate 60-70% effort rating for most people.
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• Mouth breathe, naturally,
• Shoulders & Chest elevate on inhalation,
• Forward jawline, with the head dropping back,
• Shoulders are raised & rounded,
• Breathe quickly (at rest & when exercising),
• Often seem stressed,
• Throat and lips are often dry,
• Usually, snore, and wake tired,
• Tire quickly when exercising,
• Experience burning lungs & muscles.
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• Nose breathe, naturally,
• Jawline is set back/ head sits 'up' on spine,
• Shoulders sit back & down,
• Contract the diaphragm; tummy out on inhalation,
• Take fewer breaths per minute,
• Balance lifestyle stress/ parasympathetic bias,
• Saliva healthy mouth,
• Breathe quietly, and sleep soundly,
• High endurance and rarely fall sick.
• Mainly seem calm.
