Why nasal breathing is crucial for your sleep quality
Breathing plays an essential role in optimizing sleep. Many people, perhaps including you, unconsciously breathe through their mouths during sleep, which can lead to poorer sleep quality, snoring, and even sleep apnea. Nasal breathing, on the other hand, offers numerous health benefits and can help improve sleep and reduce breathing problems (Sleep Foundation, 2024) .
Differences between nasal and mouth breathing
The way we breathe affects our body in many ways:
Advantages of nasal breathing:
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Natural air filter : The nose filters, humidifies and warms the air before it reaches your lungs.
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Improved oxygen uptake : Nasal breathing promotes the production of nitric oxide, which improves blood flow and makes oxygen exchange more efficient (Nestor, 2020) .
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Protection against snoring and sleep apnea : Nasal breathing prevents excessive relaxation of the tongue and airways (Mayo Clinic, 2024) .
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Support of the parasympathetic nervous system : It helps your body to relax and fall into a deeper sleep.
Problems caused by mouth breathing:
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Increased risk of snoring : Mouth breathing can narrow your airways and increase the likelihood of snoring.
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Poorer air quality : Unfiltered air reaches your lungs directly, which can promote infections or allergies.
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Dry mouth and bad breath : Mouth breathing can lead to dry mouth, which increases the risk of tooth decay and gum disease.
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Reduced sleep quality : Studies show that people who breathe through their mouths often have restless sleep and experience fewer deep sleep phases (McKeown, 2015) .
Causes of mouth breathing
Many people breathe through their mouths out of habit or due to certain health problems. Possible causes include:
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Blocked nose due to allergies, colds, or a deviated septum.
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Weak nasal muscles , resulting from insufficient use of nasal breathing.
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Malpositions of the jaw that promote mouth breathing.
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Stress and incorrect breathing patterns cause people to unconsciously breathe through their mouths.
How can you train nasal breathing?
If you want to improve your breathing, there are various methods to specifically promote nasal breathing:
1. Mouth taping to switch to nasal breathing
Mouth Tape is a special mouth patch that gently seals your mouth, forcing you to breathe through your nose while you sleep. This can not only reduce snoring but also improve oxygen intake. Learn more in our detailed blog post: Mouth Taping: Sleep Better and Reduce Snoring
2. Nasal strips for better airflow
Nose strips or nasal plasters can help support your nasal breathing by gently lifting your nostrils and thus improving airflow. This can be especially helpful if you have a blocked nose or breathing difficulties. Learn more here: Breathing made easy: How nose strips improve your quality of life!
3. Breathing exercises to strengthen nasal breathing
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Buteyko breathing : This method helps to strengthen the respiratory muscles and to train the body to a healthy, reduced breathing pattern (McKeown, 2015) .
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4-7-8 technique : Inhale through the nose for 4 seconds, hold your breath for 7 seconds, exhale through the mouth for 8 seconds – this calms the body and improves nasal breathing.
4. Nasal cleansing for free breathing
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Nasal rinses can help clear your nasal passages of mucus and allergens.
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Essential oils such as eucalyptus or peppermint can support your nasal breathing.
Conclusion: Small changes lead to big improvements.
Nasal breathing has a crucial impact on our sleep quality and can help reduce snoring, improve oxygen intake, and promote overall health. Methods such as mouth taping, nasal strips, and targeted breathing exercises are effective ways to train nasal breathing in the long term.
Do you want to learn more about sleep and sleep optimization, or have you decided to improve your sleep? If so, feel free to visit our website .
Note: The information contained in this article is for educational purposes only and does not replace medical advice. If you experience persistent breathing problems or sleep disturbances, you should consult a doctor.
