Nose Breathing + The Intelligence of Illness
One of my mentors and founder of Soma Breath overcame an autoimmune disease using the breath and heat.
Wim Hof overcame depression using the breath and cold water.
I, personally, have overcome anxiety and an inflamed gut with the help of the breath.
It doesn’t have to be that extreme though. The intelligence of illness is seen in the common cold or flu and it reveals something very important about the way we breathe.
“The nose is a vital and much underrated organ. To realise its importance we only need to reflect on when we last suffered from a bad cold.
Nasal congestion and a runny nose have a noticeable effect on our ability to breathe, our energy levels, our ability to sleep, and our general ability to function.”
- Lenus: The Health Benefits of Nose Breathing
When it comes to breathing, there is only so much we can do.
We can speed the breath up, slow it down, or even pause it altogether.
We can make it deeper or shallower or more or less intense, but that’s about it.
Of the few decisions we can make, however, one of the most important is whether we breathe in through the nose or mouth as this sets off a chain of events that affects our nervous system, heart, and brain, as well as our hormonal levels and digestion.
So our input is important, even if it’s small.
Here are four benefits of nose breathing that are worth knowing:
Tiny capillaries in the nose warm the incoming cool air before mucus in the throat warms it further. This combination helps to keep the breath at an optimal temperature for the lungs to receive.
Little hairs in the nose and throat called cilia (Latin for eyelashes) help to trap any small airborne particles that are present in the atmosphere such as dust and bacteria, and prevent them from entering the lungs. This acts as the body’s first line of defence against infection, illness, disease, and inflammation.
Because our energy levels are directly linked to the function of our lungs (as this is where oxygen is absorbed into the body), breathing through the nose reduces the rate of airflow into them. This gives more time for oxygen to absorb into the bloodstream as air is retained inside the lungs for longer.
Nose breathing releases nitric oxide. Nitric oxide helps to improve blood circulation and blood flow, lower blood pressure, reduce inflammation, enhance memory and cognitive function, improve endurance and performance, increase nutrient uptake, reverse ageing, and enhance the flow of oxygen. It has antiviral, antibacterial, anti-inflammatory, antioxidant, and antimicrobial properties which help to kill viruses and bacteria in the nose and throat before they go any further. It plays such an important role in health that three researchers were awarded a Nobel Peace Prize in Physiology and Medicine in 1998 for discovering how it works in the body. (Note: No nitric oxide is released while mouth breathing.)
The Two Sides of the Nose
A few thousand years ago, yogis in the East developed a series of breathing exercises called pranayama (prana means life force energy in Sanskrit and yama means control). As they were experimenting with the different ways to breathe, they discovered that the body has a natural rhythm that alternates from side to side every 90 minutes or so. During these 90-minute cycles, one nostril is more open than the other. This opening and closing is mostly due to the flow of mucus and other liquids inside the brain exerting pressure on brain tissue. It’s a perfectly normal and necessary process for removing toxins. However, because each side of the nose connects to each hemisphere of the brain and each hemisphere of the brain has different qualities associated with it, depending on which nostril is more open will influence how we feel.
When the left nostril is more open, for example, the right side of the brain will be more active so we’re more likely to feel creative and/or imaginative. When the right nostril is more open, the left side of the brain will be more active so we’re more likely to feel detail-oriented and/or logical. It can work the other way around too and that’s where breathing exercises really come into their own. For example, if I’m struggling to focus, I might be operating more from my creative right brain so breathing in through my right nostril to activate my left brain could help balance things out. Similarly, if I want to enhance my creativity, I can breathe through my left nostril for a few minutes to activate my right brain a little more.
Take a moment to connect to your breath - Which side of your nose is more open right now?
As you continue on with your day, pay attention to if/when it changes.
Breathing Exercise
Alternate nostril breathing (Nadi Shodhana Pranayama) is great for working both nostrils, balancing both hemispheres of the brain, and enhancing spatial awareness. It’s my go-to whenever things are moving too fast and I need a moment to ground.
Sit in a comfortable position with your back straight
Close your right nostril with the thumb on your right hand
Inhale deeply through your left nostril and then close your left nostril with your right index finger
At the end of the inhale, open your right nostril and exhale fully
At the end of the exhale, close your right nostril with your thumb
Open your left nostril and inhale
This is one complete cycle
As your breath begins to deepen, try pausing your breath at the top of each inhale and at the bottom of each exhale for a couple of seconds at a time. Continue for up to 5 minute
Have a beautiful week!