If you do vigorous exercise regularly, you probably have found yourself panting open-mouthed from time to time. Should you breathe through your nose when exercising, though? It might seem unnatural, and you might wonder if it's possible to get sufficient oxygen, but nose-breathing actually is preferred. As John Douillard notes in his book "Body, Mind and Sport," most animals breathe only through their noses.
Science
The science behind nose breathing is explained in the book "Championship Triathlon Training" by George M. Dallam and Steven Jonas, which notes that breathing through your nose forces you to take deeper, slower abdominal breaths. Initially you might feel as if you're not getting enough oxygen, but your body is in fact able to take in more oxygen this way. The difference you feel is that you are not expelling carbon dioxide as quickly, which your body interprets as breathlessness. However, your body adjusts as it becomes accustomed to the slower breaths and you benefit by getting more oxygen into your bloodstream.
Exercise Breathing
Good breathing practices boost your exercise capacity, according to track and field athlete Perry Fields. He explains that the more oxygen you have in your blood, the less fatigued and more mentally alert you are. Rapid mouth breathing does not expand your diaphragm and lungs enough, meaning that you only use a small portion of your lung capacity. Breathing through your nose during exercise ensures you get maximal oxygen, and your body adapts over time and feels comfortable with nose breathing.
Controlling Asthma
If you suffer from asthma, breathing through your nose during exercise is essential, explains Michael Lingard in his book "The Buteyuko Guide to Better Asthma Management," because it reduces key risk factors for an attack. Nose breathing prevents problems such as overbreathing, filters out dust and other irritants, warms cold air, hydrates dry air and traps potentially harmful airborne bacteria.
Other Benefits
Nose breathing during exercise, in addition to improving your performance and protecting your health, helps protect against dehydration because you don't lose as much moisture as you would while breathing through your mouth. The slower rate of breathing through your nose also promotes relaxation, helping you complete your workout without stress and gradually expanding your lung capacity and ability to maintain exertion over periods of time.
References
- "Championship Triathlon Training"; George M. Dallam; 2008
- "Breathing For Athletes"; Proper Breathing is Essential for Athletes and Nonathletes Alike; Perry Fields; Nov. 4, 2004
- "Body, Mind and Sport"; John Douillard; 1995
- "The Buteyko Guide to Better Asthma Management"; Michael Lingard; 2008
- Breathing.com: "Nose Breathing"
