Breathe Like a Pro: The Magic of Nasal Breathing

Welcome to the exciting world of nasal breathing, where every breath you take through your nose can be a game-changer for your health and performance. Are you tired of waking up groggy because your partner's snoring keeps you up all night? Or maybe you're the culprit, snoring like a chainsaw and feeling exhausted every morning. Either way, nasal breathing can help transform your nights and your days. 

Improving your breathing can also help with your immune system, facial muscles and even neck pain! Given the average person takes 22,000 breaths a day it really is something we should look at getting right!  Celebrities and athletes like LeBron James, Tom Brady, and Novak Djokovic swear by it, and now it's your turn to discover why.

The Benefits of Nasal Breathing

1. Increase Vasodilation and Oxygen Transport

Breathing through your nose increases the production of nitric oxide, a molecule that helps widen blood vessels, improving oxygen transport throughout your body.

2. Better Air Filtration

Your nose is a natural air filter, trapping dust, pollen, and other pollutants, which means cleaner air entering your lungs compared to mouth breathing.

3. Improved Sleep and Reduced Snoring

Nasal breathing promotes better sleep by reducing snoring and sleep apnea, leading to more restful nights.

4. Increased VO2 Max

Nasal breathing can boost your VO2 max, the maximum amount of oxygen your body can utilize during intense exercise, enhancing your overall physical performance.

5. Better Recovery

Efficient breathing through your nose helps with faster recovery post-exercise by optimizing oxygen usage and reducing lactic acid buildup.

6. Greater Relaxation

Nasal breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress levels.

7. Improved CO2 Tolerance

Increasing your tolerance to CO2 is crucial for better oxygen utilization. Low CO2 levels are linked to issues like asthma and anxiety, making nasal breathing a powerful tool for overall health.

The Oxygen Advantage

Contrary to what you might think, your body already has enough oxygen. The key is learning how to use it better. Improving your CO2 tolerance is the way to do this. The higher your tolerance to CO2, the more effectively you can breathe through your nose and oxygenate your body.

Determining CO2 Tolerance Levels

BOLT Score (Base Oxygen Level Test)

This test measures how much CO2 you can accumulate while oxygen levels are low. Here's how to do it:

1. Take a small breath in and out through your nose.

2. Pinch your nose and hold your breath while starting a timer.

3. Stop as soon as you feel a definite desire to breathe (usually between 10-30 seconds).

Max Breathlessness Test

This test checks how many steps you can take while holding your breath:

1. Take a small breath in and out through your nose.

2. Pinch your nose, hold your breath, and start walking at a normal pace.

3. Count your steps until you can't hold your breath any longer.

Breathing Drills

Breathe Light, Breathe Right Drill

Goal: Learn how to breathe through your nose and direct the breath properly.

1. Lie on your back, place your hands on your abdomen, and close your eyes.

2. Keep your mouth shut and breathe through your nose with a 6-second inhale and 6-second exhale ratio.

3. Ensure your breathing is light and quiet, imagining a balloon in your stomach expanding with each breath.

When to perform:

• First thing in the morning

• Habitually throughout the day

• After a session

• Before bed

CO2 Tolerance Training

Goal: Introduce yourself to the feeling of needing to breathe more than you are.

1. Lie on your back as before.

2. Breathe a little less, aiming for a 3-4 second inhale, long exhale, and a slight pause.

3. Sustain this for 2-3 minutes, increasing the "hunger" for air gradually.

When to perform:

• Before a session

• During rest periods

Simulation of High Altitude Training

Goal: Increase your CO2 tolerance while moving.

1. Take a small breath in and out through your nose.

2. Pinch your nose, hold your breath, and start walking.

3. Take as many steps as possible while holding your breath, ensuring the first breath in is through the nose when you need to breathe again.

When to perform:

• Before a session

• As part of a session

• During warm-ups

Techniques During Training

Warm Up

Incorporate CO2 tolerance training on a bike or treadmill at the start of a session.

Rest Periods

Breathe lightly through your nose during rest periods of any session.

Work Sets

Experiment with breath holds during high-intensity intervals, such as:

• 30 seconds on, 30 seconds off (nasal breathing only, breath hold for last 3-4 seconds).

• Sprint intervals with a brief breath hold at the end.

Zone 2 Training

During low-intensity sessions (50-60% max heart rate), practice extended nasal breathing. This can be during walking, jogging, or cycling, always using a heart rate monitor to stay in the right zone.

The Downside of Mouth Breathing

Mouth breathing can lead to a host of issues, including:

• Poor oxygen utilisation

• Dry mouth and increased risk of oral health problems

• Increased stress and anxiety levels

• Reduced athletic performance

• Higher likelihood of snoring and sleep apnea

Taping Your Mouth

One effective technique to encourage nasal breathing, especially during sleep, is mouth taping. This simple yet powerful method helps train your body to breathe through your nose consistently.

How to Tape Your Mouth

1. Use a gentle, skin-safe tape designed for mouth taping (e.g., micropore tape).

2. Place a small strip of tape vertically over the center of your lips. This allows some movement in case you need to mouth breathe but still encourages nasal breathing.

3. For a stronger hold, you can use a longer strip of tape horizontally across your lips, ensuring it is comfortable and not too restrictive.

Benefits of Mouth Taping

• Promotes nasal breathing throughout the night

• Reduces snoring and sleep apnea

• Improves sleep quality and duration

• Encourages proper tongue posture, reducing the risk of orthodontic issues

When to perform:

• Every night before bed to instil the habit of nasal breathing.

By mastering these techniques, you'll join the ranks of elite athletes who harness the power of nasal breathing to unlock their full potential. Start small, stay consistent, and breathe like a pro!