Nose vs mouth: Which way we breathe can affect our heart, brain, and lungs

Most of us breathe without giving it a second thought. However, how we breathe, whether we breathe through our nose or mouth, can make a huge difference to our health. Heart surgeon Dr. Jeremy London has explained the difference in a video on social media, presenting the science behind why it is much better to breathe through your nose than your mouth. From soothing the nervous system to enhancing cardiovascular health, the advantages of breathing through the nose extend beyond mere air entry into the lungs.

Activates the parasympathetic nervous system

One of the greatest advantages of breathing through the nose is that it can activate the parasympathetic nervous system. This is sometimes called the "rest and digest" mode of the body. When triggered, it decelerates the heart rate and decreases blood pressure, inducing a feeling of relaxation and calmness. This is different from the sympathetic nervous system, the "fight or flight" response, which is easily activated by mouth breathing. Through nasal breathing, one can transition the body into a relaxed and balanced state.

Increases the production of nitric oxide

Another important advantage of breathing through the nose is the stimulation of nitric oxide. Nitric oxide is a molecule that is made in the nasal cavities and is only present when one breathes through the nose. The molecule is important for cardiovascular health. It opens up blood vessels, enhancing blood flow to the rest of the body. Better circulation results in oxygen and nutrients being transported more effectively to tissues, and also assists in lowering blood pressure. Mouth breathing skips this critical function altogether, forgoing the natural advantages associated with nasal breathing.

Enhances oxygen efficiency

As you breathe through your nose, your body becomes more effective at utilizing the oxygen you breathe in. The oxygen is filtered, slowed down, and heated while traveling through the nasal passages, giving the lungs extra time to pull in oxygen. With increased oxygenation efficiency, your heart has less workload, so it doesn't have to work as hard to deliver oxygenated blood to the body. In the long run, this can result in diminished cardiovascular stress and enhanced endurance and energy levels.

Filters and humidifies the air

The nose is also a natural filter. Small hairs and mucus in the nostrils catch dust, allergens, and disease agents before they have a chance to enter the lungs. Beyond filtering, the nose moistens the air, making it easier on the respiratory system. Mouth breathing, in contrast, lets dry, unfiltered air flow directly into the lungs, possibly irritating, inflaming, and making them more susceptible to infections. By decreasing this load on the lungs, nose breathing also indirectly promotes the health of the heart and blood vessels.

Overall cardiovascular benefits

Considering all of these things, it's evident that breathing through the nose is a global benefit for the cardiovascular system. It not only decreases heart rate and blood pressure but also avoids putting unnecessary strain on both the heart and lungs. For those interested in controlling stress, maintaining good heart health, or even optimizing sports performance, taking the conscious choice to breathe through the nose can be of real benefit.

In short, nose-breathing is not a small habit, it's a powerful health tool. As Dr. Jeremy London describes it, it has a major function in soothing the body, enhancing circulation, making oxygen more efficient, and reducing the strain of breathing. Making a small change in your breathing can have long-term benefits on your body and mind. So the next time you catch yourself taking a deep breath, take it through your nose. Your body will be grateful.