Enhancing Your Health: Why Mouth Breathing Is Not Ideal
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When discussing breathing, our options may seem limited. We can alter the speed, depth, and intensity of our breath, but one significant choice remains: inhaling through the nose or mouth. This decision initiates a series of effects that influence our nervous system, heart, brain, hormonal balance, and digestion.
It's fascinating to note that infants do not develop the ability to breathe through their mouths until they are about 3 to 4 months old, suggesting that nasal breathing is the body's natural preference. However, current studies indicate that approximately 30 to 50 percent of adults tend to breathe through their mouths, particularly in the morning. This can lead to various health complications, ranging from bad breath and dry mouth to chronic fatigue and autoimmune disorders.
Common Causes of Mouth Breathing
- Nasal congestion due to colds, flu, or allergies
- Sleep apnea, which involves breath-holding during sleep
- Anatomical issues like deviated septums
- Respiratory ailments such as emphysema, pulmonary fibrosis, and pneumonia
- Stress, which accelerates heart rate and triggers rapid breathing
Fortunately, even severe mouth breathing can be treated and reversed with proper care and guidance, leading us to today's discussion.
Here are five reasons why you should avoid mouth breathing, starting with a surprising fact.
Impact on Bone Structure and Facial Development
Mouth breathing is prevalent among toddlers and is associated with slower growth, behavioral issues, dental and facial irregularities, and sleep-disordered breathing. Some researchers and dental professionals have linked persistent mouth breathing to inherited conditions like overcrowded teeth, flattened palates, and misaligned jaws.
Consider how environmental factors can shape physical structures, like how wind influences a tree's growth. Similarly, the way we breathe can affect our anatomy. Insufficient airflow through the nose can lead to soft tissues closing up, resulting in altered cartilage and bone structure over time.
The encouraging news is that these developmental changes can be reversed through mindful breathing techniques, starting with your next inhale.
> “Children whose mouth breathing is untreated may develop long, narrow faces, narrow mouths, high palatal vaults, dental malocclusion, gummy smiles, and many other unattractive facial features…”
> “These children do not sleep well at night due to obstructed airways; this lack of sleep can adversely affect their growth and academic performance.” — Lenus
To correct this, some individuals now use tape to keep their mouths closed while sleeping, encouraging nasal breathing subconsciously.
Reduced Oxygen Absorption
Paradoxically, inhaling more air through the mouth can diminish the oxygen available to body tissues. To understand this, try taking rapid mouth breaths for 20 counts, focusing on inhalation, then follow with slow nasal breaths for another 20 counts, concentrating on exhalation. You may notice that the nasal breathing feels more calming.
Excessive oxygen from rapid mouth breathing can lead to feelings of suffocation, as the body struggles to utilize it efficiently. When people breathe quickly or shallowly, tissues receive less oxygen, leading to inflammation over time.
> “It has been estimated that approximately one-third of people don’t breathe well enough to sustain normal health.” — Lenus
The relationship between oxygen, carbon dioxide, and hemoglobin plays a crucial role here. Without carbon dioxide, oxygen remains bound to hemoglobin and cannot reach tissues.
> “When an individual over breathes (typically through the mouth), too much carbon dioxide is lost from the blood and this results in reduced oxygenation of tissues and organs.” — Lenus
Choosing to breathe through the nose enhances oxygen delivery to body tissues, promoting better health.
Increased Inflammation
Mouth breathing fails to filter and warm incoming air as effectively as nasal breathing, allowing dust and bacteria to enter the lungs. This can heighten the risk of infections and inflammation. Additionally, mouth breathing accelerates airflow into the lungs, reducing the time available for oxygen absorption.
Extended periods of this can lead to oxidative stress, an imbalance between free radicals and antioxidants that can damage bodily systems.
> “Oxygen is vital to life but too much of it can be deadly.”
Mouth breathing disrupts oxygen regulation and can have detrimental effects on health. Opting for nasal breathing can help control the amount of oxygen entering the body, benefiting both physical and mental well-being.
Activation of the Sympathetic Nervous System
Breathing is intricately linked to the nervous system. Inhalation activates the sympathetic nervous system, which prepares the body for action by increasing heart rate and blood pressure. Conversely, exhalation engages the parasympathetic nervous system, promoting relaxation and recovery.
Consistent mouth breathing leads to a heightened state of alertness, which can keep the body in a constant state of stress.
> “Why do we all breathe so differently? Our breathing habits are influenced by lifestyle, environment, and genetics.” — Patrick McKweon
To counteract this, focus on nasal breathing and making your exhales longer than your inhales.
Disruption of pH Levels
Oxygen is neutral while carbon dioxide is acidic. An imbalance in breathing can alter the body's pH levels, leading to respiratory alkalosis or acidosis, both of which can negatively impact health.
Maintaining a balanced pH through smooth, calm nasal breathing can prevent these issues.
Exceptions to the Rule
While mouth breathing is generally detrimental, there are exceptions. In certain life-threatening situations, such as near-drowning, mouth breathing may be necessary for rapid oxygen intake. Similarly, some breathwork practices utilize mouth breathing for specific therapeutic benefits.
Controlled, supervised breathwork can facilitate profound emotional and psychological shifts, making it an effective tool for healing.
To further explore breathing techniques, consider reading about the benefits of nasal breathing.