The significant distinction between mouth and nose breathing

Nose on the rise

Do you usually breathe through your mouth or nose? And, how do you breathe during an ice bath? It’s a topic that often slips our minds, yet the importance of being mindful about it is on the rise. Ideally, we should be breathing through our noses. However, factors like stress, allergies, inflammation, dry air, pollution, or even weak orofacial muscles can lead to mouth breathing. Personally, this doesn’t sound very pleasant to me, but how much better is nose breathing actually? In this blog, I'll outline all the pros and cons, guide you through various aspects during ice bathing, and provide tips to encourage nose breathing.

Less prone to illness

The nose acts as a filter that removes impurities from the air. In addition, your nose warms and humidifies the air, providing a more comfortable experience for your lungs. Mouth breathing imposes a higher burden on your lungs, making you more susceptible to colds or illnesses. Therefore, aim to breathe through your nose as much as possible, also during an ice bath. Try this exercise: inhale through your nose for a count of four, pause for four, exhale through your nose (or mouth) for a count of four, and pause for four. Repeat this exercise for at least six rounds for optimal effectiveness. If you choose to exhale through your mouth, ensure to keep the space between your lips as small as possible to prevent rapid air loss.

Improve your posture

Nasal breathing introduces resistance to the airflow, which strengthens your respiratory muscles. Conversely, breathing through the mouth involves less resistance, contributing to the weakening of these muscles. As a result, a slouched posture with drooping shoulders may develop. This unnatural posture causes your breathing to become more shallow and rapid. Therefore, it’s important to maintain good posture, even during an ice bath, to keep your breathing calm and relaxed.

Balanced breathing

Perhaps the most vital aspect is that nasal breathing fosters a sense of calmness. It helps establish a more harmonious balance between the oxygen you take in and the carbon dioxide you release. Put simply, the nasal passages are narrower compared to the oral cavity, limiting the amount of air you can inhale. Maintaining this balance is crucial, as an imbalance can lead to hyperventilation, which should be minimized, especially during an ice bath.‍

Help, my nose is blocked!

After understanding all these benefits, you might be eager to prioritize nasal breathing. But what if your nose feels constantly congested? There are several methods to help alleviate congestion, such as blowing your nose, using nasal rinses, steam inhalation, or nasal sprays. Throughout the day, remind yourself to keep your mouth closed, and consider using mouth tape during sleep to encourage nasal breathing. With consistent practice, you may notice improvements in nasal airflow over time. It's worth noting that persistent mouth breathing can exacerbate nasal congestion by preventing the natural clearance of mucus, leading to inflammation and chronic irritation. If nasal breathing remains challenging despite these efforts, it's advisable to seek guidance from an ENT-specialist.

In conclusion, the mouth is for eating, not for breathing. If you’re interested in delving deeper into breathing, the equilibrium between O2 and CO2, and how to incorporate this during an ice bath, stay tuned for my upcoming blogs!

Enjoy the cold,

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Iris de Kock

Speech therapist, breathing and vocal coach

Follow me on: @iris.dekock

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