The Four Pillars of Health
The four pillars of health are: exercise, sleep, breathing, and diet. They are essential for our health and brain function.
As Charles Darwin has been credited with saying,
"it is not the strongest of the species that survives, nor the most intelligent. It is the one that is the most adaptable to change."
Understanding nose breathing vs mouth breathing is one of the most powerful adaptations you can make for your health—and fortunately, it's also one of the simplest.
Nose Breathing Vs Mouth Breathing:The Critical Difference
Normal breathing is considered to be regular rhythmic breaths with similar volume both in and out through the nose. Nasal breathing filters, heats, and treats the air we breathe in. The air inhaled through the nose is treated with nitric oxide which opens the blood vessels and increases circulation and allows oxygen, blood and nutrients to travel to every part of the body. Immune function, weight, mood and sexual function are all influenced by nitric oxide.
Benefits of Nose Breathing:
- Filtration – Traps dust, allergens, and pollutants before they reach your lungs
- Humidification – Adds moisture to prevent airway dryness and irritation
- Temperature regulation – Warms or cools air to optimal temperature
- Nitric oxide production – Enhances oxygen delivery and supports immune function
- Proper facial development – Especially important for children
- Better sleep quality – Reduces snoring and supports deeper rest
Drawbacks of Mouth Breathing:
- No filtration of air (pollutants go directly to lungs)
- Dry mouth and throat (leading to dental issues)
- Reduced oxygen absorption
- Increased riskof sleep apnea and snoring
- Can contribute to facial structure changes over time
- Associated with higher stress levels
When you understand nose breathing vs mouth breathing from this perspective, the choice becomes clear.
How to Start Breathing Through Your Nose: Making the Transition
While many people are able to nose breathe during the day when they are aware of their breathing, many people mouth breathe at night as indicated by snoring, dry mouth, and teeth clenching. If you're wondering how to start breathing through your nose, especially at night, the solution is gentler than you might expect.
Here's how to start breathing through your nose, beginning with daytime awareness:
Step 1: Practice During the Day
- Close your lips and breathe in slowly through your nose
- Place your tongue on the roof of your mouth (this is its natural resting position)
- Focus on slow, steady breaths from your diaphragm
- Practice for 2-3 minutes several times daily
Step 2: Build Awareness
- Notice when you're mouth breathing during daily activities
- Gently close your mouth and return to nasal breathing
- The more you practice during the day, the easier nighttime breathing becomes
Step 3: Support Nighttime Nasal Breathing
Using mouth tape at night can help change mouth breathing to nose breathing during sleep, which will decrease these symptoms. For many people learning how to start breathing through your nose consistently, mouth tape provides the gentle reminder needed during sleep when you're not consciously aware of your breathing pattern.
Mouth taping offers significant mouth tape benefits including improved sleep quality and better overall health. Nasal breathing is a great adjunct to improving one's health and brain function.
The Bottom Line on Nose Breathing Vs Mouth Breathing
When it comes to nose breathing vs mouth breathing, the science is clear: nasal breathing supports every aspect of health, from immune function to brain performance to sleep quality. The good news? Learning how to start breathing through your nose is a skill that can be developed through simple daytime practice and gentle nighttime support.
Remember Darwin's wisdom about adaptation. You don't need to be the strongest or the most intelligent—you just need to be willing to adapt. And switching from mouth breathing to nose breathing may be one of the most valuable adaptations you can make for lifelong health.
