New Scientist - Is nose breathing really better for you? 😤
Mouth breathing is common among adults, with over 60% doing it too often, leading to problems like poor sleep, tooth decay, jaw misalignment, bad breath, and learning difficulties. Nose breathing is beneficial because the nose acts as a natural filter, trapping dust and particles, and the sinuses produce nitric oxide, which kills bacteria and viruses and relaxes blood vessels, allowing more oxygen into the blood. Research shows that nose breathing enhances brain function, with studies indicating that mouth breathers have fewer neurons in the hippocampus, affecting learning and memory. Humans perform better on memory tests when breathing through the nose. To address mouth breathing, alternatives to mouth tape include setting reminders to breathe through the nose or humming to increase airflow and nitric oxide production.
Key Points:
- Mouth breathing can lead to health issues like poor sleep and learning difficulties.
- Nose breathing filters air and increases oxygen absorption.
- Nose breathing boosts brain function and memory.
- Mouth tape has limited evidence for reducing snoring and sleepiness.
- Alternatives include setting reminders or humming to improve nose breathing.
Details:
1. Mouth Breathing Concerns 😮
1.1. Health Issues Caused by Mouth Breathing
1.2. Potential Remedies and Practices
2. Benefits of Nose Breathing 🌬️
- Nose acts as a natural filter trapping dust and particles, providing cleaner air to the lungs.
- Sinuses produce nitric oxide, which kills bacteria and viruses, enhancing immune defense.
- Nitric oxide also relaxes blood vessels in the respiratory tract, allowing more oxygen to enter the bloodstream.
- Research indicates that nose breathing boosts brain function, potentially enhancing cognitive performance.
3. Impact on Brain Function 🧠
- Young rats that breathed through their mouths took longer to solve mazes, indicating a potential impact on cognitive function.
- Adult rats that had been mouth breathers showed fewer neurons in the hippocampus, an area crucial for learning and memory, suggesting long-term negative effects on brain function.
- Humans perform better on memory tests when breathing properly, implying that breathing patterns can directly affect cognitive performance.
4. Solutions for Mouth Breathers 💡
- Mouth tape, although supported by limited evidence, has shown in a small study to reduce snoring and daytime sleepiness. This solution can be particularly beneficial for those experiencing sleep disturbances due to mouth breathing.
- Setting alarms throughout the day can serve as reminders to consciously breathe through the nose, helping individuals develop a habit of nasal breathing that can improve oxygen intake and reduce mouth dryness.
- Regular humming can significantly increase airflow into the sinuses and elevate nitric oxide production by up to 15 times. This method can enhance nasal breathing efficiency and support respiratory health.