How can something we do each day, all day long, and so unconsciously be such a powerful tool available to everyone?
Although we take our breath for granted, breathing techniques have been shown to have a positive impact on cognitive function and mental clarity, which are foundational to strategic thinking. When we breathe fast and shallow, we are informing our nervous system that there is a threat, and our brilliant bodies respond by producing cortisol (stress hormones). By becoming aware of our breathing patterns, and intentionally breathing deep and slow, we can reduce stress and anxiety, even when we are in the midst of challenging situations - at work, at home and in the deep dark forest.
This is why I’ve been on this kick about incorporating breathwork into our professional settings. Today, let’s dive a bit into the science of why these simple practices are so impactful on our nervous systems, and how we can go about using this life-giving practice to increase performance, presence and connection. Let’s explore how to breathe each breath better.
Breath through your nose. Nasal breathing is the natural way of breathing. It is the way we are designed to breathe, and it has many benefits for our overall health and well-being which we’ll get into momentarily. The mouth is designed for consumption and communication, while the nose is connected to a complex sinus system, designed to clean, circulate and transfer important chemicals and hormones throughout the body (e.g. 02, C02, NO).
Improved Oxygenation: Nasal breathing is more efficient at filtering, warming, and humidifying the air we breathe. When you breathe through your nose, nitric oxide (NO) is released. NO is a vasodilator (a.k.a. It widens blood vessels).This results in improved oxygenation of our cells, which can lead to better energy levels and cognitive function.
Strengthened Immune System: The nose is lined with tiny hairs called cilia and mucus-producing cells that trap pollutants, allergens and bacteria that you breathe in. Some of us have not-so tiny cilia that perform the same function. These cilia strengthen our immune system, keeping us healthy while reducing the risk of infections even when breathing in dirty air. This elevated nitric oxide allows the body to better oxygenate cells, organs and tissues, and normalize blood pressure. Which brings us to our next point…
Reduced Stress: Nasal breathing can have a calming effect on the body and mind. When you breathe through your nose, the air is filtered and warmed, which can reduce stress and anxiety by activating our parasympathetic nervous system (rest & digest). This happens because nasal breathing engages our diaphragms, inviting deeper and slower breaths. The deeper and more relaxed breathing pattern signals the body to reduce cortisol levels (the stress hormone).
Improved Sleep: The air we breathe through our nose is warmer and more humid, which can help to reduce snoring and sleep apnea. Improved sleep results in improved overall health. You can train yourself to breathe through your nose while you rest by consciously breathing through your nose during your waking hours, or if you need a more intense intervention, consider mouth tape.
Better Physical Performance: Nasal breathing can also improve athletic performance. It has been shown to improve endurance and reduce lactic acid build-up, which can help to delay fatigue during physical activity. Nasal breathing also encourages better posture, as it promotes diaphragmatic breathing, which activates the muscles of the diaphragm, which in turn helps maintain proper alignment of the spine. Finally, when you breathe through your nose, your sinuses add moisture to the air you inhale. Conversely, when you breathe through your mouth, you are drying out your air passages, resulting in dry mouth which increases the acidity in your mouth, putting you at greater risk of developing tooth decay. A growing body of research is showing the direct link between mouth breathing and dental health.
By simply becoming aware of your breath, you can begin to shift how you show up at work. Incorporating nasal breathing into your daily routine can be as simple as becoming more aware, or as involved as taking a few minutes each day to practice deep nasal breathing. In my yoga and meditation practices, I breathe through my nose the entire time which frees me of thinking much about breathing the rest of the day.
Nasal breathing has many benefits for our overall health and well-being, including improved oxygenation, strengthened immune system, reduced stress, improved sleep, and better performance. Whether we are aspiring athletes, seasoned professionals or stressed out worker-bees, by incorporating nasal breathing into our daily routine (individually or collectively), we can improve our physical and mental health. With increased wellness we become more resilient, alert, insightful, creative and authentic.
