Breathing is likely one of the easiest things our body does without us even thinking about it. However, an aspect of breathing that is often said to be challenging by many is breathing through their nose. Obviously, the nose is the main organ for respiration, yet some people unconsciously resort to breathing through their mouths.
Mouth breathing may seem fairly harmless, but it can lead to severe health issues such as dry mouth, bad breath, snoring, and respiratory infections. In contrast, nose breathing has been proven to offer a number of significant health benefits, such as better lung efficiency, improved sleep, enhanced dental health, and increased oxygen uptake.
Many people are now finding out that breathing nasally is the only optimal way to breathe and are trying their best to stick to it. Yet, they have found it difficult. Today, you will find out how to make breathing through your nose easier with practical tips guaranteed to help you. But before that, why might nose breathing be hard?
Why Nose Breathing Can Be Hard
Nose breathing can be challenging for various reasons, often related to both health conditions and environmental factors. Understanding these common reasons why breathing nasally is hard can help you address them more effectively.
Nasal Congestion
One of the most frequent causes of difficulty in nose breathing is nasal congestion. This can be due to colds, allergies, or sinus infections. When your nasal passages are swollen and filled with mucus, it becomes hard for air to pass through, forcing you to breathe through your mouth instead.
Structural Issues
Structural problems within the nose can also make nose breathing difficult. Conditions such as a deviated septum, where the nasal septum (the wall between the nostrils) is off-center, or nasal polyps, which are noncancerous growths in the nasal passage, can obstruct airflow and make it hard to breathe through your nose. In this case, surgery would be required to enable you to breathe nasally.
Environmental Factors
Environmental factors play a significant role as well. Dry air, especially during winter months or in air-conditioned environments, can dry out your nasal passages, making it uncomfortable to breathe through your nose. Pollutants and allergens in the air can also irritate the nasal lining, leading to congestion and difficulty in nose breathing.
Long-Standing Habits
Lastly, long-standing habits can make the transition to nose breathing difficult. If you've been mouth breathing for a long time, your body may have adapted to this way of breathing, making it feel unnatural to switch. Over time, these habits can become second nature, requiring conscious effort and practice to change.
Once you've identified and understood these common reasons, you can take targeted steps to improve your nose breathing and enjoy the numerous health benefits it offers. Now, let us discuss some helpful tips for making breathing through the nose easier.
One thing to keep in mind is that the size of your nose can affect how easy it is to switch to nose breathing. People with smaller nasal passages are more likely to breathe through their mouths because it's harder to get enough air through their noses. This is a normal reaction. The smaller your nasal airway, the harder it is to breathe through your nose, making you feel more short of breath. In that case, a nasal dilator might help you. Nasal dilators are designed to gently expand your nasal passages, making it easier to breathe through your nose and improving airflow. You can purchase a nasal dilator online.
5 Tips That Make Breathing Through the Nose Easier
Below are some simple, yet effective ways to enable you breathe nasally:
1. Practice proper breathing techniques
The foremost way to start breathing nasally is to master the right breathing technique. You see, the way you breathe is just as important as how you breathe, and it will not be easy to breathe through your nose if you don't breathe properly. Thus, learning and practicing proper breathing techniques can help you switch from mouth to nose breathing, training you to breathe more effectively.
Diaphragmatic breathing, also known as Buteyko breathing, involves breathing deeply into your diaphragm rather than shallowly into your chest. This technique encourages nose breathing and can improve overall respiratory efficiency.
Start by placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your nose, feeling your abdomen fall. Practice this exercise for a few minutes each day to strengthen your diaphragm and promote nose breathing.
Additionally, you can also learn some nose-unblocking exercises that will help you clear a stuffy nose and make nasal breathing easier.
2. Maintain nasal hygiene
Maintaining nasal hygiene is crucial for ensuring that your nasal passages remain clear and functional. Regular cleansing with saline solutions can help remove mucus, allergens, and other irritants that cause congestion.
Saline solutions are a simple and effective way to clean your nasal passages. You can irrigate your nostrils using a saline spray or a neti pot. This process involves flushing out the nasal passages with a saltwater solution, which helps to thin mucus and wash away irritants.
Keeping your nasal passages clear is essential for easy nose breathing. When your nasal passages are free from blockages, air can flow more easily, reducing the need to breathe through your mouth. Regular nasal hygiene can also help prevent infections and reduce symptoms of allergies.
3. Use a humidifier
Adding moisture to the air with a humidifier can significantly improve your ability to breathe through your nose, especially in dry environments.
A humidifier increases the humidity in the air, which can prevent your nasal passages from drying out. Moist air helps to keep the mucous membranes in your nose moist, making it easier for mucus to flow and reducing the chances of congestion.
Moist air can soothe irritated nasal passages and reduce inflammation, making it easier to breathe through your nose. Using a humidifier, especially during the night, can help you wake up with clearer nasal passages and reduce the need for mouth breathing.
4. Address allergies and irritants
One common reason nasal breathing feels difficult is due to allergies and irritants. The nose produces nitric oxide (NO), a natural gas that opens the airways, helps the body absorb oxygen, and fights germs. When allergens or irritants cause a reaction, the nose can become congested, making it harder to breathe. However, practicing nasal breathing regularly can help reduce congestion over time. Managing allergies and avoiding irritants can make it easier to breathe through your nose and improve your overall breathing efficiency.
Common allergens include pollen, dust mites, pet dander, and mold. Irritants like smoke, strong odors, and pollution can also block the nose and make nasal breathing harder.
Tips to Reduce Exposure:
- Keep windows closed during high pollen seasons.
- Use an air purifier to reduce dust and allergens indoors.
- Clean your home often to reduce dust and pet dander.
- Avoid smoking and secondhand smoke.
- Try simple nasal breathing exercises, like gentle breath holds, to help clear your nose and improve your ability to breathe through it.
5. Mouth Taping
Getting yourself to stop mouth breathing can still be challenging, and you might require help training yourself to breathe nasally. This is where mouth taping can be beneficial. Mouth taping is a technique that helps you train your body to breathe through your nose, especially during sleep.
This involves placing a piece of medical tape around your lips to keep your mouth closed while you sleep. This encourages nasal breathing by preventing you from unconsciously switching to mouth breathing during the day or at night.
If you have any concerns, it's important first to establish why you can't and whether you can breathe through your nose. Start by practicing walking with your mouth closed. If you can do both of these things, then you can breathe nasally. If you still have any concerns or issues, speak to your doctor before starting mouth taping.
Mouth tapes serve as a gentle reminder to keep your mouth closed and encourage you to take in air only through your nose. MyoTape is the most effective mouth tape that trains you to breathe nasally at all times.
MyoTape Makes it Easy to Breathe Through Your Nose
Although getting to breathe nasally can be difficult, MyoTape makes it easier for you. MyoTape has a unique and innovative design that doesn't cover the lips completely but goes around the lips, stimulating the muscles around the mouth to keep the mouth closed. That way, you are gradually training yourself to breathe through your nose constantly.
Furthermore, MyoTape is the invention of world-renowned breathing expert Patrick McKeown. With MyoTape, you can be sure that you will stop mouth breathing and become a healthier breather. Check out our unique selection of mouth tapes in the online store and choose the perfect fit for you. We have mouth tapes for adults, for sensitive skin, for beards, and for kids.
