Nasal breathing – what’s the crack?

Hello,

I had a week off from writing last week, did you miss me? Perhaps, not. Perhaps, we are all so inundated with emails and ‘things to read’ that my newsletter is not on your list of priorities! However, I love writing to you and so here I am this week with some interesting information I wanted to share with you on the subject of nasal breathing. 

I personally, became more interested in this subject as my youngest daughter suffers with difficulty breathing through her nose, due to her allergies to house mites etc. and her nasal passages being inflamed. She uses a steroid nasal spray each day, but finds it difficult to regulate her breathing, particularly when she’s moving around more eg. swimming…but don’t we all!
I started to become more concerned about her mouth breathing when I became more aware about the benefits of nasal breathing and the negative impact that mouth breathing has on the nervous system.
Basically, breathing in and out through your mouth stimulates the sympathetic nervous system and can make you feel more stressed and anxious (something, I notice in myself, but also my daughter). 
Due to the practice of Pilates and the breathing technique I was taught to complement the movements, I was familiar with breathing in through my nose and out through my mouth. However, during my yoga practice I inhale and exhale through my nose, which I believe gives me more strength through my core and enables me to ‘contain’ my breath and make it feel deeper. 

There are many articles you can read on the benefits of nasal breathing, but the most important point that really made me understand the physiology of why breathing through your nose is better than breathing through your mouth, was the fact that the air we take in through our nose is, filtered (for one) due to those tiny little hairs, but also because it requires more effort from the lungs to draw the breath inside. Thus, the lungs take the air deeper into the alveoli (little air sacs) where ‘accurate gas exchange happens’ (Berg, 2024). In addition, breathing slowly through our nose, causes CO2 to build up naturally, which helps to release oxygen from hemoglobin (the protein that contains iron and facilitates the transport of oxygen in red blood cells), so our tissues (muscles etc) can use if efficiently. 
Basically, breathing through your nose is more efficient at transporting oxygen around your body, which in turn, gives you more energy. And we are all in need of more energy most days, aren’t we?! 

On reflection, I remember when I was the most tired as a new mum, and because I was severely lacking in sleep but also severely lacking in time to sleep, I devised a coping mechanism to help me boost my energy levels when sleep wasn’t an option. And this was, to breathe! I used to lay on the ground with my feet raised up on a chair (supported at a right angle, in ‘table-top position’) and I would take slow deep breaths in and out of my nose. I’d spend approximately, five to ten minutes, doing this and the results were amazing. I truly did feel like I had had a nap! My energy levels were boosted and I was able to function better for the rest of the day.
Obviously, a nap would have been good too, but we can’t have everything! 

So, there is your homework for this week. 

In addition to your daily does of movement, try lying down and nasal breathing for five to ten minutes, and check in with how you feel afterwards. 

To quote Joseph Pilates. ‘Breathing is the first act of life, and the last. Our very life depends on it. Since we cannot live without breathing, it is tragically deplorable to contemplate the millions and millions who have never learned to master the art of correct breathing‘ (Pilates, 1945, p13). 

TRAGICALLY DEPLORABLE...Haha!
I love his choice of words here. JP was not one to beat about the bush was he?

So, as I am typing this newsletter, I am trying to breath slowly through my nose in an attempt to stay well oxygenated and alert! 
Because, I will be doing an awful lot of sitting and reading and writing over the next six months and boy, will I need as much help as I can get to stay energised and alert!! (failing that, a coffee and chocolate will help….haha….nooooooo….I’m joking!). All we need is nasal breathing!!! 

Let’s try it this week. 

Ready, steady, nasal breathe!! 

Have a great week all, and just a reminder that Pilates in on tonight at 7.30pm at the United Reformed Church, Bolton-le-Sands. I have spaces available in all my classes, particularly Saturday mornings, which are starting to look more ’boutique’ by the week! 
Remember, that you are always welcome to pay as you go (£8.50) regardless of how far we are along in the term. 

See you soon, 

Best wishes,

Natalie 
United Pilates. 

References: 
Pilates, J, H., and Miller, W, J,. (1945) Pilates’ Return to Life Through Contrology’, Presentation Dynamics. 

Berg, E. (2024) ‘Nose breathing amazing benefits – why you should breathe through your nose” Available here: Breathe Better: The Wonders of Nose Breathing (drberg.com)

Here I am, breathing in and out of my nose…mouth closed. Try it in class this week