Benefits of Nose Breathing During Exercise

James Nestor and Patrick McKeown present multiple benefits of nose breathing during exercise:

1. Increased Oxygen Efficiency: You get 20% more oxygen per breath through your nose compared to mouth breathing. This increased oxygen uptake can enhance endurance significantly 1.

2. Lower Heart Rate: Nose breathing lowers your heart rate, allowing you to exercise longer and recover faster 1 2.

3. Improved Diaphragm Engagement: Nose breathing engages the diaphragm better, which not only aids in respiration but provides better spinal stabilization and reduces the risk of injury 3.

   

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   Nasal Breathing Benefits

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   Breathing for Better Health

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   Nasal Breathing Benefits

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   Breathing for Performance

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   The Power of Nose Breathing

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4. Controlled Carbon Dioxide Levels: Maintaining higher CO2 levels during exercise helps in oxygen delivery to tissues and organs, improving performance and reducing lactic acid buildup 4.

5. Protection of Airways: Breathing through the nose filters, warms, and moistens the air, reducing the risk of airway irritation and exercise-induced bronchoconstriction 4.

6. Less Dehydration: Mouth breathing causes a 42% greater loss of moisture, leading to dehydration and issues like dry mouth and bad breath 5.

How to Perform Nose Breathing During Exercise

Getting Started:

1. Begin Gradually: If you're new to nose breathing, start with light exercises like walking or jogging. Initially, you might find it challenging and experience a sensation of air hunger, but persistence will reduce this over time 5 2.

2. Monitor Intensity: Adjust your exercise intensity to ensure you can maintain nose breathing. If you start to feel breathless, slow down your pace until you can breathe comfortably through your nose 5 1.

3. Use Mouth Tape: During training or at rest, use mouth tape to encourage nose breathing. This can be particularly useful to develop the habit and ensure you continue nose breathing even unconsciously 5.

4. Incorporate into Routine: Practice nose breathing consistently to see long-term benefits. The more you practice, the better your body adapts, making it easier to perform nose breathing during intense workouts 2.

5. Hum While Exercising: Humming can increase nitric oxide production, which helps open blood vessels and improve circulation. This can also aid in reducing nasal congestion and making nose breathing easier 6.

Final Tips

• Transitioning to nose breathing may take weeks or even months, but the improvements in respiratory efficiency and overall performance are worth the effort.
• Listen to your body. If you feel discomfort or breathlessness, reduce intensity and gradually build up your ability to sustain nose breathing 2 1.

By following these guidelines and understanding the benefits, you can enhance your exercise performance and overall health through nose breathing.