5 Surprising Benefits of Nose Breathing vs Mouth Breathing You Need to Know for Better Health

Breathing is a physiological process that happens automatically and without much thought. Whether we nose it or not (fun pun), the way we breathe has a profound effect on our overall health and well-being. In this article, we will discuss the benefits of nose breathing compared to mouth breathing.

Nose Breathing vs. Mouth Breathing

Nose breathing is a natural and essential way to breathe. Our nose is designed to filter, warm, and humidify the air we inhale, making it easier for the lungs to absorb air. Mouth breathing, on the other hand, is a less efficient way of breathing. Mouth breathing bypasses the filtering and humidifying mechanisms of the nose, allowing cold and dry air to reach the lungs, which can cause respiratory problems.

Benefits of Nose Breathing:

1. Improves Sleep Quality

Nose breathing can improve sleep quality by reducing snoring, sleep apnea, and other sleep disturbances. Mouth breathing during sleep causes the tongue to fall backward and block the airway, leading to snoring and sleep apnea. Nose breathing helps to keep the tongue in its natural position and prevents snoring and sleep apnea.

2. Reduces Stress and Anxiety

Nose breathing activates the parasympathetic nervous system, which is responsible for relaxation and rest. When we nose breathe, we regulate our breathing rate and depth, which leads to slower and deeper breaths. This slows the heart rate, lowers blood pressure, and reduces stress and anxiety levels.

3. Increases Oxygen Intake

The nose is effective in filtering air, controlling the temperature and humidity of inhaled air, and also makes the air more oxygen rich, which is beneficial for our bodies. Our lungs can absorb more oxygen when we breathe through our nose than when we breathe through our mouth. Nose breathing helps to increase the amount of oxygen we take in, which can improve our overall health and energy levels.

4. Enhances Physical Performance

When we nose breathe during exercise or physical activity, we activate our diaphragm, which is the primary muscle responsible for breathing. Nose breathing helps to increase the volume of air that we inhale, which increases the amount of oxygen that enters the body. This can enhance physical performance by increasing endurance and reducing fatigue.

5. Boosts Immunity

The nose is the first line of defence against harmful germs and viruses. Breathing through our nose helps to filter bacteria and viruses, prevent them from entering the body, and slowly build the immune system to fight similar infections in future. Therefore, nose breathing can help prevent respiratory infections and strengthen our immune system.

On the other hand, mouth breathing can have several negative effects on a person's health and well-being.

Some negative effects on mouth breathing:

1. Dry mouth

   Breathing through the mouth can cause the mouth to become dry, which can lead to bad breath, tooth decay, and gum disease.

2. Sleep problems

   Mouth breathing during sleep can cause snoring and sleep apnea, which can lead to poor quality sleep, fatigue, and other health problems.

3. Dental problems

   Mouth breathing can cause the teeth to shift and change position, leading to problems with bite and alignment. It can also cause the upper jaw to narrow, which can affect the growth and development of the face and airways.

4. Respiratory problems

   Mouth breathing can lead to respiratory problems such as bronchitis and asthma, as well as increased risk of infections and other respiratory disorders.

5. Facial changes

   Chronic mouth breathing can cause changes in facial structure and appearance, such as a long and narrow face, flattened cheekbones, and a weak chin.

6. Speech problems

   Mouth breathing can affect speech development, leading to problems with articulation, pronunciation, and clarity.

7. Cognitive and behavioral problems

   Mouth breathing has been linked to cognitive and behavioral problems in children, such as difficulty concentrating, hyperactivity, and learning difficulties.

In conclusion, nose breathing is a more efficient way of breathing that provides numerous benefits. Nose breathing reduces stress and anxiety, improves sleep quality, increases oxygen intake, enhances physical performance, and boosts immunity. Adopting a regular practice of nose breathing can have a significant impact on your overall health and well-being.

Thank you for reading!

Leave a 👍 if you liked this post.

Committed to your health,

Coach Malek

Building Muscle: How Much Weight Should You Lift for Optimal Results?

When it comes to building muscle, the most common question people ask is:

“how much weight should I be lifting?”

As a general guideline, most people should aim to lift between 60% - 80% of their 1RM (1 Rep Max) for sets of 8-12 repetitions, completing 3-4 Sets.

While it may seem like a straightforward question, the answer is actually more complex than you might think.

There are several factors that determine how much weight someone should lift, and it’s important to consider each of them to ensure that you’re building muscle safely and effectively.

First and foremost, it’s important to understand that there is no one-size-fits-all answer to this question. The amount of weight you should lift will depend on your current fitness level, your goals, and the specific exercises you’re doing.

That being said, there are some general guidelines you can follow to help you determine the right weight to use, which we’ll go over below.

One important factor to consider is your one-rep max (1RM).

This is the maximum amount of weight you can lift for one repetition of a particular exercise. Knowing your 1RM can help you determine the weight you should be using for sets of multiple repetitions. As a general rule, most people should aim to lift between 60% and 80% of their 1RM for sets of 8-12 repetitions. This range is generally considered to be the sweet spot for building muscle mass(size).

Another factor to consider is your form. When lifting weights, it’s crucial to maintain proper form to avoid injury and ensure that you’re targeting the muscles you’re trying to work. If you find that you’re sacrificing form in order to lift a heavier weight, it’s probably time to decrease the weight and focus on perfecting your form. Remember, quality reps are more important than quantity!

It’s also important to consider your overall fitness goals.

If you’re looking to build strength and power, you may need to lift heavier weights with fewer repetitions. On the other hand, if your goal is to build muscle size, medium weights with more repetitions may be more effective.

It’s important to have a clear understanding of what you’re trying to achieve so that you can tailor your workouts accordingly.

Of course, it’s also important to listen to your body. If you’re consistently feeling fatigued or sore after your workouts, it may be a sign that you’re lifting too heavy. On the other hand, if you’re not feeling challenged enough, you may need to increase the weight you’re using. The key is to find a weight that challenges you without causing injury or burnout.

It’s also important to remember that building muscle is not just about lifting weights. Nutrition, rest, and recovery are all critical factors in building muscle mass.

In summary, there is no one-size-fits-all answer to the question of how much weight you should be lifting to build muscle. Your ideal weight will depend on your current fitness level, your goals, and the specific exercises you’re doing. However, as a general guideline, most people should aim to lift between 60% and 80% of their 1RM for sets of 8-12 repetitions. Remember to prioritize proper form, listen to your body, and focus on overall fitness and recovery to ensure that you’re building muscle safely and effectively.

Thanks for reading!

If you liked this article, leave a 💪