Benefits of nose breathing with Patrick McKeown.
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The Nose:
- One of the first lessons in the Yogi Science of Breath is to learn how to breathe through the nostrils and to overcome the common practice of mouth-breathing.
- Many of the diseases to which civilized man is subject are undoubtedly caused by this common habit of mouth breathing.
Benefits of nose breathing by Dr. Maurice Cottle, who founded the American Rhinologic Society in 1954. Your nose performs at least 30 functions, all of which are important supplements to the roles played by the lungs, heart and other organs.
Nose breathing imposes approximately 50 percent more resistance to the air stream than mouth breathing during wakefulness, resulting in 10-20 percent more O2 uptake.
Nose Breathing Benefits:
- Warms and humidifies incoming air.
- Removes a significant amount of germs and bacteria.
- Increased risk of developing forward head posture, and reduced respiratory strength.
- A dry mouth also increases acidification of the mouth and results in more dental cavities and gum disease.
Mouth breathing:
- Mouth breathing causes bad breath due to altered bacterial flora.
- Proven to significantly increase the number of occurrences of snoring and obstructive sleep apnoea.
Nitric Oxide:
- Nitric oxide (NO) is released in the nasal airways in humans. During inspiration through the nose, this NO will follow the airstream to the lower airways and the lungs. Nasal derived NO has been shown to increase arterial oxygen tension and reduce pulmonary vascular resistance, thereby acting as an airborne messenger.
- Since NO is continuously released into the nasal airways the concentration will be dependent on the flow rate by which the sample is aspirated. Thus, nasal NO concentrations are higher at lower flow rates.
The Diaphragm:
- Mouth breathing is considered an abnormal and inefficient adaption of breathing mode and it may induce functional, postural, biomechanical and occlusal imbalances.
- To evaluate diaphragmatic amplitude (DA) in nasal and mouth-breathing adults. The study evaluated 38 mouth-breathing (MB group) and 38 nasal-breathing (NB group) adults, from 18 to 30 years old and both sexes.
- Mouth breathing reflected on the lower recruitment of the accessory inspiratory muscles during fast inspiration and lower diaphragmatic amplitude, compared to nasal breathing.
The Benefits of Diaphragm breathing:
- 16 athletes during an exhaustive training session. After the exercise, athletes were divided into two equivalent groups of eight subjects. Subjects of the studied group spent 1h relaxing performing diaphragmatic breathing and concentrating on their breath in a quiet place.
- Results demonstrate that relaxation induced by diaphragmatic breathing increases the antioxidant defense status in athletes after exhaustive exercise. These effects correlate with the concomitant decrease in cortisol and the increase in melatonin.
-Diaphragmatic breathing reduces heart rates, increases insulin, reduces glycemia, and reduces free-radical production as indicated by the higher antioxidants levels.
-The consequence is a lower level of oxidative stress, which suggests that an appropriate diaphragmatic breathing could protect athletes from long-term adverse effects of free radicals.
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