Nose-Breathing

September 27, 2009 8:03 PM

I have been a mouth-breather for my entire life (eighteen years to be precise). I would like to change this. What is the best way to switch? Also, I have recently started running. Should I not even attempt to breathe through my nose while running, or should it be a long term goal?
posted by zenja72 to health & fitness (9 comments total)

As a fairly hard-core runner I'm going to advice that you do whatever allows you to take in the most air. I

Knowing that's a shitty answer so I'll give you what works for me. My coach in High school drilled it into our brains that when we really wanted to control our breathing that we'd breath in from the nose and out from the mouth. having done this for years I'm now convinced that this was hear way of teaching rhythm to her runners.

You can't suck in the same amount of air with your nose as your mouth, it's much harder to hyperventilate, and this forces you to go slower (which is good for starting distance runners).

It also sucks, so what normally happens for me is I'll establish a rhythm then proceed to breath through both nose and mouth the rest of the run.

PS: if you really don't want to breath through your mouth, and nothing else has worked for you, take boxing lessons. Even with a mouth piece, being punched in the face with an open jaw sucks.
posted by RawrGulMuffins at 8:17 PM on September 27

Yoga - the emphasis is on deep breathing and you breathe through the nose. Best way to practise breathing through the nose, in my opinion.
posted by serunding at 8:27 PM on September 27

Have you ever been to an ENT doctor? If you have been mouth-breathing for your entire life, it might be due to an obstruction in your nasal passages, which can be found out in just a few minutes and your doctor would be able to further explain how to change your breathing passages, whether it be surgery or just new breathing techniques.
posted by banannafish at 8:27 PM on September 27 [5 favorites]

Seconding bananafish. You might have a deviated septum.
posted by pised at 8:50 PM on September 27

Aside from the deviated septum possibilities, another key thing about breathing is to breathe from your abdomen instead of your chest. They'll teach you this in most meditation/yoga classes. If you put your hand on your stomach (right where your bellybutton is), it should be moving in and out as you breathe.
posted by ripple at 9:04 PM on September 27

I've had the same problem throughout my life and just recently saw a specialist for this very thing. I now use an inexpensive sinus rinse a couple times a day followed by a nasal spray (currently, Nasacort).

I never knew breathing could feel this good. I think i have a slightly deviated septum, but not enough to warrant surgery.

I recommend trying the sinus rinse (actually very refreshing after you get used to it) and consider seeing a specialist (I found mine at a nearby allergy/asthma clinic).

Good luck!
posted by siclik at 11:44 PM on September 27 [1 favorite]

Have you seen this blog post on Set Higher Standards? Ravi Raman recommends making a point of practising nose breathing while in the process of falling asleep as a way to train yourself into the habit.

I have made a number of casual atttempts to acquire the habit of nose breathing and I've not yet managed to make it instinctive - it's still something I have to think about doing. If you're able to be really focused on it you will hopefully have more success.
posted by tomcooke at 5:54 AM on September 28

Yeah, nthing the suggestion to see an ENT (ear, nose, and throat) specialist. Besides a deviated septum, it could be sinus polyps (which was what screwed up my own breathing for many years till they were removed surgically).
posted by scody at 11:46 AM on September 28

2nding the Nasacort. I mouth breath a lot and have found it really helps along with some Zyrtec. My wife says I am sleeping better and not mouth breathing from what she can tell. Also got the allergy sealers for my pillows, etc. So yes see an allergist. If they recommend those things do them - world of difference.
posted by UMDirector at 2:27 PM on September 28