Breathing is something everyone does without thinking. You see, when you breathe, you take in fresh air to feel good and then blow out used air. Your nose and lungs work together to make sure the air you breathe is just right for your body.
Have you ever wondered about the role your nose plays in breathing? It's not just a bump on our face to hold our glasses, rather it also serves as a vital part of the respiratory system. Acting like a personal air filter, it helps clean and humidify the air before it reaches the lungs. This simple function is critical for maintaining overall health and well-being, but that is not all the nose does.
However, many kids today breathe in air through their mouths, which is not good. This blog post will help you understand why it's so important to breathe through your nose, and you will find out some helpful breathing exercises for kids. But first, what are the functions of the nose?
The Roles of Your Nose
The nose has many amazing functions, here are just some of the things your nose does:
- Smelling: The nose contains olfactory nerves that enable you to perceive smell, helping you sniff out yummy cookies or stinky socks.
- Breathing: Serves as the entrance of the respiratory system, allowing air to enter and exit your body
- Filtering: Tiny hairs in your nose trap dust and germs to keep your lungs clean. Think of it as a superhero shield that keeps bad stuff out.
- Warming Air: The nose warms up the air before it reaches your lungs, ensuring the air is at a comfortable temperature.
- Moistening Air: Adds moisture to the air you breathe so it's not too dry.
- Talking: The nose helps you talk better and make certain sounds when you speak. Imagine trying to talk without it; you'd sound pretty funny!
- Tasting: The nose works with your tongue to help you taste food better.
- Improving Sleep: Breathing through your nose can help you sleep better.
- Sneezing: Helps you get rid of stuff that doesn’t belong in your nose.
- Freshening Breath: Breathing through your nose helps keep your breath fresh.
- Face and Teeth Development: Proper nose breathing can help keep your face and teeth to develop in a healthy way.
Why is Breathing Through the Nose Important for Kids?
Breathing through the nose is important for children because it helps maintain overall health and well-being. When you breathe through your nose, the air is filtered and humidified before reaching your lungs, reducing the risk of respiratory infections and keeping your airways clear. This means fewer illnesses and more time for activities you enjoy.
Also, nose breathing can improve the quality of your sleep. Proper nasal breathing reduces the likelihood of snoring and sleep disturbances, ensuring you wake up feeling rested and energetic. A good night’s sleep is essential for staying alert and active throughout the day, whether you're at school or playing with friends.
Breathing through your nose also enhances your ability to concentrate and perform well in various activities. It supports better oxygenation and circulation, which can help you stay focused and perform optimally in both academic and physical tasks. Improved concentration means you can learn more effectively and enjoy your hobbies even more.
Finally, nose breathing can contribute to better dental health. It helps maintain the correct alignment of your teeth and jaw, potentially reducing the need for orthodontic treatments. Additionally, it keeps your breath fresher and promotes overall oral hygiene.
Although there are many benefits of breathing through the nose for kids, a lot of children breathe through their mouths. What is mouth breathing and why is it bad for children?
Should Kids Breathe Through Their Mouths?
So, with all these benefits, why do some kids (and adults too) breathe through their mouths? Mouth breathing is when you take in air through your mouth instead of your nose. This can happen because of a habit, health conditions, or sometimes because your nose is blocked due to a cold or allergies.
When you breathe through your mouth, you miss out on the crucial benefits that nose breathing provides. Breathing through your nose helps keep your breath fresh because it prevents your mouth from getting dry, while mouth breathing can make your breath smell bad because it dries out your mouth, reducing the saliva that helps keep it clean.
Furthermore, without the nose warming the air you breathe, you breathe in cold air, which can irritate your throat and lungs, making you feel uncomfortable, especially in chilly weather.
Mouth breathing can also affect your sleep quality. It can cause you to snore more and wake up feeling tired, as it doesn't support the same restful sleep that nose breathing does. Poor sleep can make you feel groggy and less energetic during the day, which is why it's important for kids to practice nose breathing whenever possible to stay healthy and full of energy.
How to Encourage Nose Breathing in Children
Encouraging your toddlers or children to breathe through their noses is important for their health. Here are some simple and practical ways to help them develop this habit:
Explain the benefits: Gently tell children why nose breathing is good for them. It helps clean the air they breathe, keeps their lungs healthy, and can even help them feel better overall.
Positive encouragement: Praise children when they remember to breathe through their nose, especially during quiet activities like reading or watching TV. Positive reinforcement can make a big difference.
Lead by example: Show them how it's done by breathing through your nose too. Kids often copy what adults do, so be a good role model.
Consider mouth taping: For older kids, gently suggest using a small piece of tape to keep their mouth closed while they they are awake or asleep. This can help them get used to breathing through their nose at during daytime activity and at night. Highly recommended is MyoTape's mouth tape for kids, which is the safest mouth taping product for children.
Nose unblocking exercises: Teach kids a fun exercise to unblock their noses and help the breathe nasally. Now, we will look at some simple breathing exercises for kids.
Simple Breathing Exercises for Kids
There are some simple and effective breathing exercises for kids that can help you unblock your nose, calm their minds, and boost their oxygen uptake.
Nose Unblocking Exercise for Kids:
Here is a step-by-step nose unblocking exercise for kids that will clear their nasal passages:
- First, block one nostril and breathe out through the other. Check if it's clear or stuffy.
- Then, switch nostrils and check the other side.
- Take a normal breath in through your nose and a normal breath out through your nose.
- Pinch your nose with your fingers to hold your breath.
- While holding your breath, gently nod your head up and down as if you are swimming underwater.
- Keep holding your breath and nodding your head for as long as you can comfortably.
- When you need to breathe, let go of your nose and breathe in through your nose.
- Breathe normally for about 30 seconds to a minute to recover.
- Repeat the exercise six times for the best results.
- After completing the exercise, check your nostrils again to see if they feel clearer.
Diaphragmatic Breathing Exercise for Kids
Kids can practice better diaphragmatic breathing, making their breathing more efficient and helping them feel more relaxed.
- Lie down on your back in a comfortable position. You can use a pillow under your head if needed.
- Place a light book on your belly, like a storybook or a small notebook. This will help you see and feel your belly moving as you breathe.
- Rest your hands by your sides, keeping your body relaxed.
- Take a slow, gentle breath in through your nose. As you breathe in, watch the book gently rise. Your tummy and sides should also gently expand.
- Breathe out slowly through your nose, letting the book gently fall. Your tummy should move back down.
- Make sure your lips stay together while you breathe in and out through your nose.
- Continue to breathe in slowly, lifting the book, and breathe out slowly, lowering the book. Do this gently and without rushing.
- Pay attention to the gentle rise and fall of the book. This helps you focus on using your diaphragm for breathing.
- Keep practicing this exercise for a few minutes. It’s beneficial if you’re feeling anxious or need to relax.
- After practicing, notice how calm and relaxed you feel. Your breathing should feel more natural and comfortable.
RaceHorse Breathing Exercise
Breathing through your nose is essential for overall health, especially during physical activities. This step-by-step guide will help kids practice nose breathing while walking and jogging.
- Keep your lips together and focus on breathing in and out through your nose.
- Begin by walking for one minute.
- Keep your mouth closed, tongue at the roof of the mouth, and breathe through your nose.
- Maintain a steady pace and look straight ahead.
- After one minute of walking, switch to light jogging for one minute.
- Continue to keep your mouth closed and breathe through your nose.
- Focus on maintaining a comfortable pace.
- Repeat the cycle: one minute of walking followed by one minute of light jogging.
- Ensure you are consistently breathing through your nose during both activities. (Keep your tongue resting on the roof of your mouth while breathing)
- Look straight ahead to maintain good posture and breathing flow.
- Practice nasal breathing during other activities like cycling, scootering, and playing to make it a habit.
- Remember that practicing nose breathing regularly will make it easier over time.
- Stay motivated by thinking about the benefits, such as better lung function and overall health.
Ready to start breathing through your nose?
If you want to start breathing through your nose at all times, we have got some fantastic resources that can help. The first is a brilliant book called Always Breathe Correctly. It's packed with fun facts and easy exercises to help you master the art of nose breathing. There's more! We're also offering MyoTape for Kids. This special tape gently encourages mouth breathers to switch to nose breathing. It's easy to use, safe, and a great tool to help you on your nasal breathing journey. Finally, there is the Butekyo Free Breathing App that contains easy-to-follow breathing exercises for children.
