If You Want To Improve Your Yoga Practice, Then Shut Your Mouth!

Mouth Breathing is Out: Discover the Power of Nasal Breathing

As a Yoga teacher and practitioner, one of the first things I correct in my classes is mouth breathing. It’s a common habit that many people don’t even realize they have, yet it can have significant impacts on health and performance. This small change—from breathing through the mouth to breathing through the nose—can make a huge difference to everything, from sleep quality to athletic performance.

Why Mouth Breathing Is Problematic

Mouth breathing is not something natural and is generally not taught in Yoga. Apart from a few specific Kriyas and purification techniques, Yoga does NOT encourage mouth breathing. Here’s why:

• Over-breathing and Hyperventilation: Mouth breathing often leads to over-breathing and hyperventilation, which can put you in a constant state of fight or flight. This chronic stress can dysregulate your nervous system, causing a cascade of health issues.
• Poor Sleep: Mouth breathing can contribute to sleep disorders, such as sleep apnea, and generally lowers the quality of sleep. Poor sleep can affect everything from mood to cognitive function.
• Reduced Energy: Mouth breathing decreases the efficiency of oxygen absorption, leaving you feeling more fatigued and less energetic throughout the day.
• Dental Issues: It dries out the mouth, leading to dental cavities and gum disease. Saliva is essential for neutralizing acids and washing away food particles.
• Weakened Immunity: By bypassing the nasal passages, more allergens and pathogens enter the body, weakening the immune system.
• Poor Cardiovascular Health: Mouth breathing negatively impacts heart rate and blood pressure regulation, contributing to cardiovascular problems.
• Facial Development: Chronic mouth breathing especially in children can alter facial structure, leading to a longer face, crooked teeth, and a less attractive appearance.

The Benefits of Nasal Breathing

Switching to nasal breathing offers numerous benefits for both health and performance. Here’s why you should make the switch:

• Improved Oxygen Efficiency: The nose filters, warms, and humidifies the air, making oxygen absorption more efficient. Nitric oxide produced in the nasal passages helps increase oxygen uptake and blood flow.
• Better Performance: Athletes who train to breathe through their noses often have better endurance and lower breaths per minute, making their movements more efficient and reducing the workload on their respiratory system.
• Enhanced Recovery: Nasal breathing helps in better recovery by maintaining optimal CO2 levels, which is crucial for reducing exercise-induced bronchoconstriction and aiding faster recovery times between training sessions.
• Stress Reduction: Nasal breathing activates the parasympathetic nervous system, promoting relaxation and reducing the fight-or-flight response. This is beneficial for reducing stress and improving sleep quality.
• Facial Development: Nasal breathing supports normal facial development, preventing the alterations in facial structure that are associated with chronic mouth breathing.

How to Transition to Nasal Breathing

Transitioning to nasal breathing, especially if you’ve been a chronic mouth breather, can take some time and patience. Here are some tips to help you make the switch:

1. Start Slowly: Begin by practicing nasal breathing during low-intensity activities and gradually increase the intensity as you get more comfortable.
2. Use Nasal Breathing Exercises: Practices such as alternate nostril breathing and diaphragmatic breathing can help you get used to breathing through your nose.
3. Be Consistent: Make a conscious effort to breathe through your nose during everyday activities and workouts.
4. Stay Patient: It might feel uncomfortable at first, but with consistent practice, nasal breathing will become more natural.

Incorporating nasal breathing into your Yoga practice and daily life can lead to significant improvements in your overall health and performance. So, if you want to level up your Yoga practice or any exercise routine, shut your mouth and breathe through your nose!