Breathing is a natural and essential process of our body that we seldom think about. However, during exercise, the way we breathe becomes crucial, and a question often arises: should we breathe through our nose or mouth?.

In this article, we will explore the differences between nose breathing and mouth breathing during exercise and try to answer the question: Which is better for exercise?.

What Happens When We Breathe?

Before we dive into the nose vs. mouth breathing debate, let’s have a quick overview of what happens when we breathe.

When we breathe in, our diaphragm contracts, and our lungs expand to take in oxygen-rich air. The oxygen travels from the lungs into the bloodstream, which carries it to our muscles and organs.

Meanwhile, carbon dioxide, a waste product, travels from the muscles and organs back to the lungs, from where we exhale it out.

Nose Breathing vs. Mouth Breathing: What’s the Difference?

The difference between nose breathing and mouth breathing is quite simple and straightforward. When we breathe through our nose, the air we inhale goes through our nasal passages, which help filter, warm, and humidify the air before it enters our lungs.

In contrast, when we breathe through our mouth, the air bypasses these nasal filters and goes straight to our lungs.

Benefits of Nose Breathing During Exercise

Nose breathing during exercise has a few benefits that make it an attractive option:.

Filters the air: As mentioned earlier, the nasal passages act as a natural filter, trapping airborne particles and pollutants before they enter our lungs. During exercise, where we tend to breathe more heavily, nose breathing can help reduce the amount of harmful substances that we inhale.
Warms and humidifies the air: Our nose contains tiny blood vessels that warm and humidify the air we breathe in. This increases the temperature and moisture of the air before it enters our lungs, making it easier on our respiratory system.
Stimulates the parasympathetic nervous system: Nose breathing has been shown to activate the parasympathetic nervous system, which helps promote relaxation and reduce stress levels.
Improves endurance: Nose breathing has also been associated with improved endurance during exercise. This is because it encourages a slower, more controlled breath that helps increase oxygen saturation in the blood.

Benefits of Mouth Breathing During Exercise

Mouth breathing, on the other hand, also has its own set of benefits that make it a popular choice for many athletes:.

Allows for faster and easier breathing: Breathing through our mouth allows for a larger volume of air to enter our lungs at a faster rate, which is why we tend to naturally breathe through our mouth when we’re exercising vigorously.
Reduces the risk of hyperventilation: When we’re working out at high intensity, we may need to inhale more oxygen than we can get through our nose. Breathing through our mouth ensures that we get enough oxygen, reducing the risk of hyperventilating.
Helps cool down the body: Our mouth is designed to expel heat better than our nose. Breathing through our mouth can, therefore, help cool down the body faster, which is essential during intense and prolonged workouts.
Boosts performance: Some athletes find that breathing through their mouth helps boost their performance by allowing them to take in more oxygen and remove carbon dioxide faster.

So, Which One is Better?

The answer is: it depends on the situation.

In general, breathing through your nose during low to moderate-intensity exercise is a good idea, but once you start working out at high intensity, mouth breathing becomes more practical and efficient.

However, this doesn’t mean that you should always breathe through your mouth during high-intensity exercise. It’s important to listen to your body and adjust your breathing accordingly.

If you feel like you’re hyperventilating, slow down and switch to nose breathing until you feel comfortable again.

Conclusion

Breathing is a crucial aspect of exercise that can have a significant impact on our performance, endurance, and overall health.

While nose breathing and mouth breathing both have their own unique benefits and drawbacks, there is no one-size-fits-all approach that works for everyone. The key is to understand the differences between the two and use them to your advantage based on your specific needs and preferences.