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5 benefits of nasal breathing while sleeping

We all have the ability to breathe through the mouth as well as through the nose. However, your mouth is primarily for eating and talking. If your nose is blocked, it is useful that you can also breathe through your mouth, but otherwise you should breathe through your nose as much as possible. Nasal breathing has more benefits than you think, both during the day and at night.

5 benefits of nasal breathing

During the day you can remind yourself to keep your mouth closed and breathe through your nose as much as possible. At night this is a bit more difficult, but just as important. Discover the 5 benefits of nasal breathing while sleeping

1. Heating and humidifying the air

The most obvious benefits have to do with filtering the air. Your nose contains nose hairs, a narrow passage and good blood flow.

As a result, the air entering through the nose is optimally filtered, humidified and heated or cooled, depending on the outside temperature. This protects your body from outside pollution and it is more efficient for your breathing in the lungs.

5 benefits of nasal breathing while sleeping

2. Nasal Breathing Protects Against Pathogens

The nose does not only filter the air through the nasal mucosa. Our sinuses produce nitric oxide, which mixes with the air we breathe in the nose. This nitrogen dioxide helps to fight bacteria and viruses in our body. So it makes us less likely to get sick.

3. Less Stress

If you breathe through your nose, you will almost automatically breathe more through your belly. This deep abdominal breathing stimulates the vagus nerve, the main nerve for the parasympathetic nervous system.

This is the nervous system that is responsible for rest, it lowers
respiratory rate, heart rate , blood pressure and tension on the muscles and thus ensures less stress in your entire body. This is of course very important because during the night you have to recover from all your daytime efforts.

Mouth breathing does the opposite. It activates the (ortho)sympathetic nervous system which triggers the “fight or flight” stress response. If you are unable to turn off your stress response at night, you will never wake up rested.

4. General health

Mouth breathing is linked to a variety of health conditions such as high blood pressure, heart problems and sleep apnea. It aggravates asthma, can cause cognitive impairment.

The oxygen supply through mouth breathing is sub-optimal and therefore in the long term this can have major consequences for your brain, heart and other organs.

5. Better Co2 balance

If you breathe through your mouth, you are exhaling too much CO2. Conversely, nasal breathing achieves optimal oxygen-carbon dioxide exchange. As a result, the blood will maintain a balanced acidity (pH). Maintaining the right pH in your blood is vital. Small deviations can have fatal consequences.

How can you breathe easier through your nose while you sleep?

When you sleep, of course, you don't know whether you're breathing through your mouth or nose. You could of course ask your partner to look at you all night, but that doesn't make anyone happy in the morning.

An easy way to force yourself to breathe through your nose is to use mouth tape. With this you literally stick your mouth shut during the night and force your nose breathing. Do not use duct tape for this, but only tape that is specially provided for this purpose. Try it for a week and write down in a notebook every day how you feel when you get up.

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