Transforming Sleep and Health
If there’s any blog article to pay attention to… let it be this one! Chances are pretty high that you are actually breathing dysfunctionally as you are reading this. In fact, 90% of people are breathing incorrectly. Just like you, I had been walking around FOR YEARS as a dysfunctional breather. Shallow breathing into my chest had been causing my body undue stress for years and I never even knew it. That is, until my life changed when I read the book, “Breath”, by James Nestor.
Today's world is so fast paced and many of us often overlook the very simple, yet profound impact that nasal breathing has on our sleep and overall health. Our breath is fundamental to our lives and this article will explore how the evolution of human breathing patterns has negatively evolved and led to widespread sleep issues. By embracing the natural, deep, and slow rhythm of nasal breathing we can drastically improve our sleep quality, reduce sleep disorders, alleviate allergies and congestion, and enhance our overall well-being.
The Negative Evolution of Human Breathing
When we think of evolution, we think of positive change and our species evolving to survive. What if I told you that we have actually been negatively evolving in the way we breathe? In “Breath”, James Nestor highlights how our ancestors, with their perfect, robust jaws and wide nasal cavities, were naturally accustomed to breathing through their noses.
In our primal days, if we were to snore, we would have given our position away to predators.
Indian tribes didn’t have access to a dentist, cosmetologists, and plastic surgeons, so how on Earth did they have perfect teeth, no cavities, and perfectly structured facial features? The emergence of processed, soft foods and changes in lifestyle have led to much narrower airways and a mouth breathing epidemic.
This shift from nasal to mouth breathing, especially while we sleep, has put unnecessary strain on many people's lives as a result of inadequate sleep.
Know Your Nose?
Put simply, nasal breathing is the ART of inhaling and exhaling through the nose, as opposed to the mouth. It may seem small, but the biomechanics of a proper nasal breath offers incredible health benefits.
Our noses act as a natural filter, humidifier, and temperature regulator for the air we bring in, optimizing the exchange of oxygen and supporting our overall respiratory health.
Did you know that our nose even acts as a sexual organ?! The interior of the nose is lined with the same erectile tissue found on the penis and clitoris. When you get aroused, your nose responds in tune with your genitals!
And YES, your erectile dysfunction just may be stemming from your lack of Nitric Oxide which is produced 6x greater through the nose (viagra works by releasing Nitric Oxide into the bloodstream).
Just when you think you know your nose, there’s so much more to learn!
Benefits of Nasal Breathing
- Improved Exchange of Oxygen: Nasal breathing enhances your body's ability to absorb oxygen effectively and efficiently, which is incredibly important for energy production and our overall vitality.
- Enhanced Quality of Sleep: Nasal breathing reduces the likelihood of waking up during the night, leading to more restorative sleep cycles.
- Reduction of Sleep Disorders: Nasal breathing can significantly decrease the incidences of snoring and sleep apnea events, which are common issues disrupting the sleep and health of many.
Why Nasal Breathing is Important
Beyond sleep, nasal breathing plays a huge role in our health and well-being. It helps in reducing our stress levels by tapping into our parasympathetic nervous system, which promotes relaxation and our sense of calmness. In addition, nasal breathing supports better lung function and enhances our cognitive and emotional well-being by providing mental clarity and stability.
How to Incorporate Nasal Breathing Into Your Daily Life
Here are a few practical exercises to train and effectively integrate proper nasal breathing:
- Conscious Breathing: Set aside just a few minutes each day (perhaps before bed) to focus on slow, deep nasal breaths. This practice can help retrain the body to breathe correctly. The “perfect” breath is 5.5 seconds in, 5.5 seconds out. Don’t stress the .5 – just find your rhythm.
- Try Mouth Taping: If you happen to be a back sleeper and eventual mouth breather (like me), you may want to try mouth taping. If the idea is odd and unfamiliar to you, try mouth taping during the day to train your nasal breathing. Mouth taping is a simple and effective way to keep the mouth closed and ensure you are breathing through your nose.
- Breathing Exercises: There are a number of breathing exercises that can train nasal breathing and promote rest and relaxation before sleep. Techniques such as alternating nostril and diaphragmatic breathing to enhance your ability to breathe through the nose and promote equilibrium in the body.
In Conclusion...
Breath is the power of life. Training ourselves to breathe functionally will positively change the way we act, think, look, and feel. As James Nestor so greatly explains in, “Breath”, if we can return and retrain to our natural breathing patterns, we can unlock a plethora of benefits, leading to a healthier more balanced life. So – let’s take a deep, slow breath in through the nose and out to symbolically acknowledge the start of our journey towards better sleep.
Sleep well,
Brenden Tuttle
Co-founder of SleepHabits
Certified Sleep Coach
