Unlocking the Power of Breath: Transform Your Life with Nasal Breathing
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Chapter 1: A Personal Journey with Breathing
During my high school years, I faced significant challenges with asthma and various respiratory problems. Despite being on multiple medications and receiving weekly allergy shots to ease my lung and sinus discomfort, I was told by my doctor that participating in the Peachtree Road Race—a renowned 10-kilometer race in Atlanta—was out of the question. Undeterred, I discreetly tucked my race number into my pocket and smiled at the nurse, signaling my resolve.
Goodbye to Asthma
I completed that race and have since maintained a routine of running 10 miles daily. How did a kid with a history of asthma attacks and bronchitis achieve this? The answer lies in diaphragmatic nasal breathing. I started practicing daily deep breathing exercises—slow and deliberate—in the mornings and at night. My lungs felt strained, yet I persevered through the discomfort. The turning point came when I was 18.
How to Pass a Breathalyzer
One weekend, while visiting home from college, I joined friends at the bars and exceeded my alcohol limit. Although I wasn’t completely intoxicated, I knew I shouldn’t drive. As fate would have it, I was pulled over in Duluth, Georgia. In a moment of instinct, I rolled down my windows and began deep nasal breathing. Perhaps it was nerves or simply an instinctual response that led me to do this. When the officer returned, I had completed around 40 breaths.
He leaned into my car window, taking a whiff. "Son, you had a few drinks tonight?" After administering a breathalyzer, I was relieved to find I passed with flying colors. I’m convinced that my breathing practice played a crucial role in this outcome. This experience sparked my interest in how breathing could potentially benefit my lungs, leading me to further explore its effects.
The Oversight of Western Medicine
Breathing has gained attention recently, particularly due to the COVID-19 pandemic, which primarily affects the respiratory system. James Nestor's recent book on the science of breathing has further fueled this interest. Breathing is indeed a powerful tool, yet modern Western medicine often overlooks it. During routine checkups, doctors may monitor vital signs but seldom address the importance of breathing techniques. Imagine if my physician had suggested, "Tim, you can manage your asthma through nasal breathing." Thankfully, this perspective is gradually changing.
Breathing Through the Ages
Historically, awareness of breath has existed for millennia. The Chinese Taoist texts, such as the Tao Tsang, emphasize the interconnectedness of breath and bodily health. Yogic traditions recognize pranayama as a method to enhance life force through breath expansion. Ancient martial arts also incorporated breath control as a means to influence the mind and body. These traditions highlighted the breath's role in regulating health and achieving altered states of awareness.
The Lost Art of Breathing
Despite the wealth of knowledge about the benefits of breathing, it remains a neglected practice in modern society. Many individuals believe they breathe correctly, yet the reality is that the quality of our breath often falls short. Factors like stress, anxiety, and lifestyle choices significantly impact how we breathe. Our tech-driven social lives can hinder our ability to breathe properly. Over-breathing can activate the sympathetic nervous system, leading to increased heart rates and other issues. In my experience teaching movement arts, I’ve observed a general lack of mindfulness regarding breath among students.
Mindful Breathing: A Simple Practice
Breathing is a practice that requires focus and effort, yet it can be simplified. The key is to breathe through the nose, keep the mouth closed, slow down, and extend exhalation. The wisdom behind "breathe through the nose, eat with the mouth" resonates with ancient teachings, as research now confirms the negative impacts of mouth breathing on our health.
The Benefits of Nasal Breathing
Nasal breathing offers incredible advantages. The nose not only filters and conditions the air we inhale but also produces nitric oxide, enhancing oxygen absorption in the lungs. For athletes, nasal breathing during workouts can improve performance. A recent study showed no difference in maximum oxygen intake rates between nasal and mouth breathing. However, athletes experienced a lower respiratory rate and a better oxygen-to-carbon dioxide ratio while nasal breathing, indicating less exertion for the same oxygen intake.
How to Start Nasal Breathing
To embark on your nasal breathing journey, begin a daily practice of relaxed inhalation through the nose, aiming for a five-second inhale followed by a longer exhale (six to seven seconds). It’s crucial to resist the urge to breathe through your mouth. Consider "sleep taping" by placing gentle tape over your mouth at night to encourage nasal breathing during sleep. This practice, while unconventional, has gained popularity and can lead to various benefits, such as improved sleep quality and reduced anxiety.
The health benefits of nasal breathing are well-documented. I encourage you to explore this approach further and witness its transformative effects.
In this video, a neuroscientist explains how breathing techniques can profoundly influence brain function and overall health.
In this informative podcast, learn how to breathe correctly for optimal health, mood, and performance, as discussed by experts at Huberman Lab.