Transform Your Health: The Surprising Benefits of Nasal Breathing
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Chapter 1: The Importance of Breathing
The average individual takes around 22,000 breaths each day. Surprisingly, for the first three decades of my life, I was doing it incorrectly. I was a habitual mouth breather. However, after learning that our nose acts as a natural air filter and understanding the negative effects of prolonged mouth breathing, I made a deliberate choice to transition to nasal breathing.
Here are the two most significant ways this change has benefited my health:
Section 1.1: Enhanced Endurance
My journey into distance running began on the wrong foot. My mindset was simple: no pain, no gain. I would push myself to the limits, gasping for air right from the start. Unsurprisingly, I struggled to rise from bed the following day.
Eventually, I learned that successful distance running relies on efficiency. Think of your body as a vehicle, where the objective is to maximize fuel efficiency. This meant running more miles at a lower intensity over more days. The focus shifted to conserving energy, maintaining a steady heart rate, and, crucially, breathing more effectively.
That's when nasal breathing became a game changer for me.
Subsection 1.1.1: My Transition Process
Adapting to this new way of breathing didn't happen instantly. It required humility and a significant reduction in my running pace (shifting from about 4:50/km to over 6:00/km). I gradually incorporated nasal breathing into my runs, allowing my body to adapt and build endurance over time.
In exchange for my pride, I gained efficiency. I traded speed for a more manageable heart rate and replaced rapid mouth panting with deep, calming breaths through my nose. After several months of dedication, I began to break my personal records:
For seasoned runners, my half-marathon personal best achieved last November may seem modest, but it was a significant milestone for me.
While making this transition, it's crucial not to rush the process to avoid hyperventilation. Embrace patience, as it can feel uncomfortable at first. I still resort to mouth breathing during more intense workouts. If you suspect any medical issues affecting your nasal breathing, like a deviated septum, consult a healthcare professional first.
Section 1.2: Improved Sleep Quality
Previously, I often woke up multiple times each night with a parched mouth, which disrupted my sleep and left me feeling dehydrated. Sleeping with my mouth open caused my body to lose up to 42% more moisture. To combat this, I tried drinking a gallon of water before bed, only to find myself constantly rushing to the bathroom.
Ultimately, my sleep quality suffered. However, since training myself to keep my mouth closed while sleeping, I've noticed fewer interruptions and a deeper, more restorative sleep.
Subsection 1.2.1: My Sleep Transition
To assist with this adjustment, many individuals use light tape to keep their mouths shut during the night. I managed to adapt without it, but I do take a few measures before bed:
- I clear my nostrils by blowing my nose and keep tissues nearby for any necessary touch-ups.
- I engage in light stretching to relax my body and open my airways.
- I practice box breathing or the cyclic sighing technique to promote relaxation.
Initially, this process may feel challenging, but with persistence, it will soon become second nature, and you'll find yourself sleeping soundly.
Now, those are the two primary health benefits I've experienced from switching to nasal breathing: it has significantly improved my running endurance and transformed my sleep for the better.
If you found this information helpful, feel free to follow my journey.
Chapter 2: Further Insights into Nasal Breathing
The first video explores how breathing through your nose can dramatically enhance your life, featuring insights from Patrick McKeown.
The second video discusses the differences between mouth breathing and nasal breathing while running, providing practical tips for better performance.