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Making 1 small change to something we do all day, everyday adds up to a big change, with equally big health benefits.

Last week’s blog post about breath explained how certain breath practices can reduce not only mental & emotional stress, but also reduce the physical effects of stress in our body - reducing inflammation, and improving digestion, immunity, circulation, energy, & sexual vibrancy, to name a few. In this time that we are living, when stress levels can be high, and we can be fatigued from the past year of major challenges, it is more important than ever that we empower ourselves with tools to reduce stress and increase vitality.

So, this week I am taking this 1 step further by explaining how breathing through the nose for as much of the day (& night) as possible, can take these health benefits to the next level.

Last week, I explained how when we are stressed, the body goes into the sympathetic, ‘fight or flight’ state - and how this inhibits our body’s repair & maintenance, thus diminshing our overall well-being, and how by practicing conscious, slow breathing, we can change into the parasympathetic, ‘rest & digest’ state - allowing everything to function more optimally.

Mouth breathing, which is generally faster & shallower (meaning the breath only reaches the top part of the lungs, allowing for less oxygen exchange), stimulates the sympathetic nervous system. It increases stress.
Nose breathing, which is slower & deeper (meaning the breath gets all the way down into the lower lobes of the lungs, where more oxygen exchange takes place), stimulates the parasympathetic nervous system. This means that just by spending more time breathing through our nose, we can reduce stress & inflammation, and improve sleep, digestion, immunity, cognition & more, and science is increasingly revealing this.

More Reasons to Nose Breathe:

Breathing through the nose allows the nasal hairs to filter out dust, pollens, & allergens. It is an important first line of defense for our immune system.
Nose breathing moistens & warms the air, making it much easier for the lungs to absorb oxygen
Because of the added resistance it takes to nose breathe, we naturally breathe slower. This allows for more oxygen exchange to take place, plus all the tissues of the entire respiratory system, including the lungs & diaphragm, are strengthened, with increased elasticity & endurance.
This slower breath creates a better balance of carbon dioxide (CO2) & Oxygen (O2) - allowing for a better balance of our PH levels, which in turn also allows for more O2 to be absorbed from the blood into the body’s tissues, vital organs & brain. CO2 is not entirely bad for our body! We need some in order to absorb our O2 effectively.

Nitric Oxide (NO) is released in the nose when we breathe through it. NO is a bronchodilator, meaning it helps open up the lungs, AND a vasodilator - meaning it helps relax the smooth muscle tissue of the blood vessels, which lowers blood pressure. NO is also antifungal, antiviral, antiparasitic, & antibacterial, making it an important part of our immune system. It also contributes to creating an optimal balance of CO2 to O2, so that we can absorb even more oxygen into our blood.

All of these factors allow for up to 20% more oxygen to be absorbed by the blood, tissues, vital organs & brain, when we breathe through the nose, rather than from the mouth. More oxygen means that all of the body’s systems can function better. We have more energy & mental clarity, less inflammation, and better digestion, metabolism, & immune & system function. It is worth noting that in 1931 Otto Warburg won a Nobel Prize for his work showing how oxygen deprived cells are mose likely to mutate into cancerous cells.

In contrast, mouth breathing creates the opposite effect of all the benefits described above.

Often, we think that by breathing faster, gulping in air through our mouth, that we are taking in more oxygen. Technically we are, but because we are also exhaling CO2 more rapidly through the mouth, and with the lack of nitric oxide that’s only in the nose, the balance of CO2 to O2 is not ideal for proper absorption.
Breathing through our mouth actually means that we receive less oxygen into our blood, tissues, vital organs & brain.

Mouth breathing also causes a dry mouth (there is less saliva protecting our teeth & gums) , which creates an imbalance in the PH levels there. This increased acidity in the mouth can contribute to everything from bad breath, to an increased tendency for tooth decay & gum disease.

Possibly most importantly, when we breathe through the mouth, we are more likely to snore and develop sleep apnea, leading to poor quality & quantity of sleep.
Poor sleep has been linked to numerous health issues, from increased inflammation & disease to weight gain. Getting a good night’s sleep is a vital part of treating any chronic health condition - be it physical, mental, or emotional.
Often we don’t even know that we are breathing through our mouth at night, so we can look for these common signs:

we wake up with a dry mouth
we are told that we snore at night
we wake up tired
through the day we have chronic brain fog or overall fatigue.
I’d say it’s worth investigating ways that we can learn how to breathe through our noses even at night.

Some reasons why we might be breathing through our mouth can be hard to avoid - such as when we have an active sinus infection. Nasal saline mists (including neti pots) are very helpful for this - both during an infection and as a preventative treatment when we are well, and working with holding the breath (retention), which occurs in the Box Breathing exercise from last week’s post or in the Alternate Nostril Breathing exercise further down on this page, can actually be quite helpful in clearing up a stuffy nose.
The shape of our nose can also be a factor, and issues such as a deviated septum or enlarged adenoids may require medical treatment. It may be worth investigating these treatments, since the benefits of nose breathing are so far reaching.

However, one factor that we do have more easy control over, is noticing how we breathe through the day.
Conscious breathing through our nose during the day trains a habit that can carry over into nighttime.

We also have some control over how we manage stress.
By reducing our stress, we can feel less compelled to breathe shallowly through the mouth.
Many of the posts throughout my Blog Hub give different ideas of how we can reduce stress,
and better manage the effects of stress. I encourage you take advantage of the many resources offered here.

What about when we exercise?

Breathing through the nose while working out, or doing vigorous activity is more challenging, however it does get better with practice, AND it can lead to long-term improvements in lung capacity & oxygen exchange - improving strength, endurance & recovery. It might be helpful to think of nose breathing with exercise as a key part of the resistance training itself - all designed to make us stronger & more resilient. Start with exercises that are less vigorous, and then gradually build up. Because most of the benefits attained are happening with the inhalation, it can be a great first step to start with nose breathing on the inhalation, and then exhaling through the mouth - particularly with vigorous activity that can cause us to want to expel our CO2 quickly.

Over time we can gradually build up to full time nose breathing, except when we are talking, singing, swimming, eating, or laughing.

Breath Techniques Ideal for Practicing Nose Breathing

All of the breath techniques that I described in last week’s post are best done with nose breathing.

These new ones that I am introducing this week, however, offer an ideal structure to bring more awareness to the experience of the nostrils! I am calling these techniques ‘more advanced’, NOT because they are difficult - they are not - but because they have a more physical component. They can also be combined with some of the techniques from last week, as I will describe below.

As I said in last week’s post, emotions live in the body, and so as we breathe we may loosen up emotions that have been stuck - possibly for a long time. Therefore, I encourage you to start with the first practice decribed below, for a short amount of time - maybe 5 minutes - and see how it feels in the moment and also throughout the rest of your day. If you feel any uncomfortable after effects either physically, mentally, or emotionally, it may be best to try the practice for even a shorter amount of time, and with more gentleness. If, however, the practice feels good, feel free to practice it more liberally, possibly adding in the 2nd practice, and eventually the 3rd. There is no rush to incorporate these practices into your life - gradual is always best, noting the effects within you in the moment, and afterwards.

These practices come from the ancient yogic breath practices of Pranayama, however modern science has also shown all of them to be very effective in reducing stress and the effects of stress, and in bringing us more into the parasympathetic state of rest & digest.

I often practice these techniques one after the other, as a way of starting my meditation practice.
Next week I will be starting my series “How to Start Your Own Meditation Practice”, so stay tuned.

3 Part breathing

aka Dirga Pranayama

This is the ‘easiest’ practice, and is a great body & breath awareness exercise. It is calming and very meditative, and so is a great practice to do anytime you really want to relax into the present moment, perhaps before going to sleep. I also recommend incorporating this breathing method with other methods: for example, this way of breathing can be combined with all of the breath techniques from last week’s post, and with the alternate nostril breath described below, as it brings more physicality into the practice.

The ‘3 parts’ refer to directing the breath to 3 different places in the body: the abdomen, the lower ribs, and the upper chest. This allows us to take advantage of deep abdominal breathing, while still invigorating the upper body with the breath.

Unlike the practices that follow, this practice can be done either lying down or sitting up - it is up to you. If you are lying down, having a pillow under the knees is best for the lower back, or having the knees bent, resting either together or apart. Keep all of the movements of the body and the breath very gentle. There is no need to overbreathe.

The Technique

Begin with a few moments of slow, full breaths through the nose - intending that the inhale & the exhale be the same length
Then, inhale and expand the abdomen, letting it rise gently outwards, then exhale and draw the abdomen gently in, as though the navel is sinking down towards the spine. This is part 1.
Then, inhale, first expanding the abdomen outwards, and then the lower ribs, widening them out to the sides, like an accordion gently expanding. On the exhale, first draw the ribs in towards each other, like the accordion is closing, and then sink the abdomen in (navel to the spine). This is part 2.
Then, Inhale, first expanding the abdomen forward, then the bottom ribs sideways, then let the breath fill the upper chest, allowing it to rise. Do not be forceful with any of these motions. On the exhale, first relax the upper chest, then the bottom ribs, and finally the abdomen draws in. This is part 3.
Feel free to stay with this last variation - part 3 - or if it feels like it is too much,
go back to part 1 or part 2.
Stay with this for 5 minutes or longer, noticing the effects in the body, mind & heart.
To advance the practice, try to lengthen the exhales, so that gradually, over time, they are twice as long as the inhales (this can take some time). To advance even more, you could add a hold at the top of the inhale, and possibly also at the bottom of the exhale - so it becomes the Box Breathing exercise es described in last week’s post.
Notice the effect in the body, mind & heart during the practice, right after, and for the rest of your day (or notice if it helps you have a better sleep!)

Alternate Nostril Breathing

aka Nadi Shodhana (translation: ‘clearing the channels of circulation’)

This breath practice has all the benefits of the practices from last week AND it also helps to restore the balance of the breath in the nostrils as well as the balance of the sides of the brain.

We are not often not aware that one nostril is usually more dominant than the other. At any given point of the day, one nostril is breathing more, and it usually changes every few hours. We may notice this only when we have a cold, and we notice that one nostril is usually more congested than the other, and so at certain points of the day it is easier to breathe than others - as the nostrils switch dominance. This breath practice can help balance out the health of each nasal passage, increasing our overall breath capacity.

This breath is also meant to stimulate the meridians, as described in Eastern medicine, that travel on either side of the spine. These meridians pass through the right & left nostril, and also through the right & left hemisphere of the brain. In this sense, the effect is to help increase communication between the right and left hemispheres of the brain, which can help bring more balance overall to the body and mind.

In this practice, we will be breathing through one nostril at a time, blocking the other one gently with the fingers. There is also a retention (a hold) of the breath, where both nostrils are gently closed. If you are a bit congested, gently blowing the nose, or using a saline nasal spray may be helpful before beginning this technique. If the congestion is strong enough that the technique feels uncomfortable, you can always do it without using the fingers to close the nostrils, and instead just work with the intention of breathing through 1 nostril at a time as best you can. (I also often do this version when I am standing in line at the supermarket :)

When is it best to do this practice?

This can be done anytime, but I recommend doing this either after some moments of a more neutral breath practice, like the ones described in last week’s post (taking some moments to just place the attention on the breath without changing it, or after making the inhale & exhale equal length, for example).
Because this practice is calming but also focusing, it can be helpful to do first thing in the morning, mid-afternoon to alleviate brain fog, or just before bed to help settle a brain that may have had too much screen time. Anytime that you need to create calm, focused energy in the body is a good time to practice.

The Technique

The breath sequence that I will explain here is 1:1:2, meaning that the breath has 3 parts: an inhalation, a retention (holding the breath), and an exhalation. The ratio of breath is that the inhalation and the retention are the same length, and that the exhalation is twice as long. (I have also been taught 1:1:1:1 - with an inhale - a hold - an exhale - & a hold, but I find it less organic, so will not describe it here).
It is traditional to start the practice with the left nostril open (& thus the right one closed), and to end in the same way. I will describe that here, because we are often right notril dominant, and it can be helpful to give more mindfulness to the left side.
To start, sit in an upright but relaxed posture.
Traditionally, the right hand is used for the technique, and the left hand rests, but do what feels most comfortable for you, as I don’t think there is a big effect either way.
Fold the index & middle fingers of the right hand down, so they are out of the way, and bring the right hand up to the nose.
Take a normal breath: inhale & exhale - and after the exhale, gently place the right thumb on the right nostril, closing it so that no air can pass through.
Inhale into the left nostril for a set number of counts (for example 4 seconds).
Then gently place the ring finger over the left nostril, covering it so both nostrils are closed, and hold the inhale for the same number of counts (4 seconds in this example)
Then, lift the thumb off the right nostril, and exhale through the right nostril, for twice the length of the inhale (8 seconds)
Keeping the right nostril open (& the left one closed), inhale into the right side for 4 seconds
Gently place the thumb over the right nostril, so both are closed, and hold for 4 seconds
Lift the ring finger off the left nostril and exhale for twice the length of the inhale (8 seconds)
This is 1 round.
It is traditional to do rounds in sets of 9 (9, 18, 27, etc) as 9 is seen as an important number in Yoga. I have certainly done fewer rounds (3-5, for example) and still have experienced great benefits - a calmer, more focused attention, and an increase in vitality. These shorter sessions often make a perfect afternoon perk up when I am feeling a bit sluggish.
After the practice, rest the hands down and take a few moments to let the body gradually return to its natural breath rhythm & balance. Notice how you feel right after the practice, and later in the day.

Breath of Fire

aka Kapalabhati (translation: ‘skull shining breath’)

While this breath can get quite fast, is has also been shown to stimulate the parasympathetic, rest & digest response, because it is done through the nose, and is initiated from low in the belly. So while it may be fast, it is not shallow.

The strong quality of this breath is energizing, and has been shown to boost concentration, but it is also calming. It is therefore a great technique to help us get into ‘the zone’ - that elusive place of relaxed alertness. First thing in the morning, just before a workout or as an afternoon perk up are great times to practice.

It is also recommended that it be practiced on an empty stomach, because Breath of Fire is an abdominal workout! Not only do the muscles get stronger, but digestion & elimination are improved. These are not small benefits!

*note that this breath technique is not advised for pregnant women, or for those who have a heart condition, respiratory infection, spinal disorder, or who suffer with a hernia, stomach ulcers, or high blood pressure. Because of the strong nature of the exhale, it may also be a good idea to clear the nasal passages (gently blowing the nose, or using a nasal spray) before starting this practice.

The Technique

Start sitting in an upright but relaxed posture
The exhale is quite active: the abdominals draw quickly in, (think of the low belly, the abdominal muscles below the navel, drawing in & up) as though pushing out the air.
The inhale is passive: as the abdominals relax back out (after the exhale) a natural vacuum is created, and air is passively sucked in.
The whole time the lungs & chest are relaxed & passive: they receive & release the air, but through no effort of their own.
The belly can move quite a bit, but the spine stays relaxed & quiet. Likewise, the jaw, throat, neck & shoulders are relaxed - the breath moves through passively. All the effort is from the abdomen.
The ratio of the inhale to the exhale is 1:1, meaning they are of equal length.
A common image is to think of a dog panting after running. The inhales & exhales are even, the belly is moving in and out, but the rest of the body is quite calm. Note that while dogs generally breathe through their mouth - this is all done breathing through the nose.
To start, Inhale to about 50% of your lung capacity, relaxing the abdomen out
Begin the breath, with a pumping quality: the abdominals draw quickly & strongly in to push the air out, and then immediately the abdoment relaxes out again, causing the inhale to happen passively, as though the air is being pulled in by a vacuum (this is where the image of a dog panting can be helpful).
Repeat this breath & abdominal motion - starting slowly at first, and then over time gradually increasing the speed - but without creating any tension in the body. The abdominals are not even tense on the exhale. Instead, they have an elastic quality even as they draw in to push the air out
If the breath is truly 1:1, then you should be able to continue, without needing to take any extra inhales. However, especially when first starting, if the inhale is not as full as the exhale, there can be the feeling that you have exhaled everything out - like a tire without air! This is quite common and therefore shoud be no cause for concern. Simply pause, and initiate another big inhale - to about 50% of your lung capacity and start again.
Practice for anywhere from 20 seconds to several minutes - stopping anytime you feel dizzy or light-headed.
When you are done, take another full inhale - closer to full lung capacity, and then hold it as long as you comfortably can, (because of the rapidity of the Breath of Fire, the length of the hold will likely be shorter than normal - which is absolutely fine) - and then exhale as slowly as you comfortably can.
Follow this with a few moments to let the breath return to it's natural rhythm. Check in that you don’t feel dizzy or lightheaded before getting up and moving onto the rest of your day.
Notice how you feel immediately after, and through the rest of your day.

These breath techniques are very rich and interesting, and can reveal things about our breath that we may not have known before - such as which nostril is dominant at any given point of the day, or how easy it is (or not) to relax the belly and let it pump the breath. For these reasons, along with the health benefits listed above, I think it’s great to practice them on a regular basis. For example, once or twice a week could be ‘Breath Day’, in order to notice how the breath is evolving over time.

We may have spent years or decades not paying attention to the breath, but hopefully after reading these recent posts about it, you are inspired to become more conscious of it. As I said in Part 1 - the breath is the most accessible, least expensive way - and possibly one of the most effective - to change our nervous system, our state of mind, and our health.

Stay tuned as I begin my series “How to Start Your Own Meditation Practice” next week.

Wishing you well. Take good care.