Nasal breathing

definition

Nasal breathing is the normal, physiological form of breathing. At rest, we breathe in and out about sixteen times in a minute, usually quite intuitively through the nose. The air flows through the nostrils into the nose, sinuses and finally through the throat into the windpipe, from where the fresh air enters the lungs. Nasal breathing is healthy and has several advantages over mouth breathing. Some people have restricted nasal breathing. Often the reason is a curvature of the nasal septum, which makes it difficult to breathe through the nose.

What is the difference to mouth breathing?

Breathing through the nose contrasts with breathing through the mouth with numerous advantages. On the one hand, the nose acts as a kind of temperature regulator. The air that flows in when you breathe is moistened in the nose by the mucous membranes. This function is particularly useful in autumn and winter when the heating air is dry. Cold breathing air is warmed up and hot, dry breathing air is cooled and humidified. in the
In contrast, mouth breathing quickly leads to dry mouth and sore throat. Pathogens can settle and spread much more easily when breathing through the mouth. The nose, in turn, has tiny hairs that filter dust and dirt particles out of the air. It also has antibodies in its mucous membrane, certain proteins and enzymes that fight the spread of pathogens.
Last but not least, mouth and nose breathing differ in terms of oxygen supply. The oxygen saturation of the blood is ten to fifteen percent higher when breathing through the nose than when breathing through the mouth. The cause is nitric oxide, which is produced in the paranasal sinuses and transported to the lungs when you breathe. Nitric oxide dilates blood vessels and promotes blood flow to the alveoli and alveoli. Ultimately, this means that more oxygen can get into the blood and be transported to the organs. Breathing through the nose is clearly superior to breathing through the mouth in many ways.

You can find more about mouth breathing on our website Mouth breathing

Benefits of nasal breathing

The main advantages of breathing through the nose are the filter function, that is, the filtering out of potential pathogens, and the "air conditioning". The nose preheats inhaled air, humidifies it and is therefore particularly healthy in cold, dry winter air. In addition, the air you breathe is dosed through the paranasal sinuses, so you can't take very long breaths. This reduces the breathing rate (breaths per minute) and improves the total lung volume. Nasal breathing creates a moist environment for the nasal mucous membranes. This has a positive effect on snoring at night and promotes the defense against colds. In contrast to mouth breathing, the blood flow is increased. Furthermore, when we breathe through the nose, we absorb wonderful scents that we cannot perceive through the mouth.

Disadvantages of nasal breathing

Nasal breathing is basically healthy and physiological. The only disadvantage of breathing through the nose is when there is a great need for oxygen during strenuous exercise. The amount of air that can pass through the nose is limited due to the anatomical narrowness of the nose. If the need for oxygen is greatly increased, an athlete automatically switches to mouth breathing. With intensive ventilation, this increases the need for oxygen.

Causes of Obstructed Nasal Breathing

The causes of obstructed nasal breathing can be varied. In adults, there is often an enlargement of the inferior turbinates or a curvature of the nasal septum, and occasionally a combination of both malformations. Occasionally, foreign objects in a nostril are responsible for nasal obstruction in children.
Polyps, tumors or other malformations are rare. In addition, certain medications for high blood pressure, nasal injuries, and long-term abuse of decongestant nasal drops / nasal sprays can cause nasal obstruction.

Consequences of obstructed nasal breathing

People with nasal difficulty breathing often take nasal sprays for long periods of time. These can lead to addiction and damage the nasal mucosa. In the long term, impaired nasal breathing can lead to disruptions in middle ear ventilation. This can manifest itself in the form of a feeling of pressure in the ears or even changes in hearing.
Those affected breathe mostly through their mouths. The consequences of mouth breathing are dry mouth, possibly snoring and, in severe cases, even a disturbed sleep rhythm with daytime sleepiness and a weakened immune system. Obstructed nasal breathing promotes infections. Those affected often suffer from chronic sinus infection, which, if left untreated, can worsen into chronic bronchitis and asthma.

This is how you can improve nasal breathing

Depending on the cause of the nasal obstruction, there are various ways to improve nasal breathing.
In the case of a cold, the short-term use of nasal spray (active ingredient xylometalozin) helps to swell the nasal mucous membranes. The use of nasal sprays is counterproductive for other causes of impaired nasal breathing. In the long term, it can lead to changes in the nasal mucosa and make it dependent.
Nasal showers are also effective for colds. These free the nasal spaces from excess secretion.
Athletes occasionally use nasal patches to help keep their airways open. Nasal patches are a drug-free method with almost no side effects. They can also be used when snoring.
Nasal dilators or nasal spreaders work in a similarly mechanical manner. These keep the nostrils open. There are different forms of nasal spreaders, some are even equipped with foam filters and filter the air you breathe.
In the case of pronounced anatomical obstructions to the nasal structures, surgical intervention can relieve symptoms such as snoring and improve nasal breathing.

When is an operation necessary?

An operation is particularly indicated if there are anatomical changes in the nasal structures. Often there is an enlargement of the inferior turbinates or a curvature of the nasal septum. There are ways to surgically reduce the size of the nasal turbinates, for example laser surgery, radio frequency surgery or surgical capping of the turbinates. A bent nasal septum is also a frequent procedure, in which bent parts of the septum are removed and put back together again. In the case of anatomically caused nasal breathing difficulties, an operation is basically always indicated if the impaired nasal breathing causes unpleasant symptoms in the person concerned, such as sleep disorders, snoring, impaired olfactory function or reduced performance.

You can find out more about the operation of the nasal septum on our website Nasal septum OP

How can you train nasal breathing?

There are various breathing exercises that help you breathe more through your nose. In yoga, too, there are specific exercises for nasal breathing. One option that is often recommended for stressful situations is the 4-6-8 method. You breathe in slowly through your nose, counting to four. Then hold your breath and count to six. Finally, the air is slowly exhaled again. It counts to eight. This method creates a conscious inhalation through the nose and should be repeated at least five times in a row. Breathing exercises should make people aware of inhaling and exhaling, while breathing should always be slow and targeted.

You can find other tips for training nasal breathing but also for breathing in general under Breathing exercises

Snoring despite nasal breathing

On the one hand, obstructed nasal breathing often leads to snoring. On the other hand, the causes of snoring can also have other reasons and occur despite healthy nasal breathing. Possible causes of snoring include nasal obstruction, enlarged tonsils, jaw misalignments, a supine position during sleep, obesity, pregnancy, old age, the male sex, certain medications, alcohol and smoking.
Polyps are common in children who snore. Other anatomical disorders are rarely the cause of snoring. These include a large, flabby tongue that narrows the airways when you sleep, or a long, soft palate that hangs in the airway. The reasons for snoring are varied and can occur with or without impaired nasal breathing. Snoring requires thorough diagnosis and can be treated accordingly.