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Nasal breathing is like a hidden upgrade for your endurance. During tough workouts, it’s often your breath, not your muscles, that holds you back.
Breathing through your nose helps your body use oxygen more efficiently, which can increase your VO2 max, the amount of oxygen your body can actually use.
That means more stamina, better performance, and faster recovery.

Some athletes even use breathing methods like intermittent hypoxic training to build lung efficiency and boost endurance.

It’s like giving your lungs their own training plan.

https://www.hubermanlab.com/dr-jack-feldman-breathing
https://onlinelibrary.wiley.com/10.1046
https://www.hubermanlab.com/episode/how-to-breathe-correctly-for-optimal-health

Nasal breathing plays a crucial role in supporting heart rate variability (HRV), the variation in time between heartbeats that reflects how well your nervous system is balanced.

For athletes and health-conscious individuals, a higher HRV is a sign of better recovery, greater mental resilience, and improved overall performance. Research shows that slow nasal breathing, around six breaths per minute, can significantly increase HRV. This simple habit not only boosts endurance and focus but may also ease symptoms of asthma and IBS.

Adding nasal breathing to your routine isn’t just another wellness trend, it’s a proven way to support performance and long-term health.

https://pubmed.ncbi.nlm.nih.gov/23029969
https://pubmed.ncbi.nlm.nih.gov/35308668
https://pubmed.ncbi.nlm.nih.gov/29771730

Mouth breathing, often starting in childhood, is linked to poor jaw posture and an imbalanced facial structure.

A typical mouth-breathing posture lacks stability and proper alignment, which can affect the way the face develops over time. In contrast, nasal breathing supports proper jaw positioning and encourages more balanced, defined facial features.

These breathing patterns play a key role in craniofacial development, making it important to address mouth breathing early to support healthier facial growth.

https://www.mewing.app/blog/mouth-breathing-vs-nose-breathing
https://pubmed.ncbi.nlm.nih.gov/6939331

When you’re stressed, nasal breathing can be a simple but powerful way to calm your body down. It activates the parasympathetic nervous system, which is your body’s natural relaxation mode, by stimulating the vagus nerve. This helps slow your heart rate, steady your breathing, and lower cortisol, the hormone linked to stress. Whether you’re doing a breathing exercise or simply focusing on nasal breaths, it can help you feel more grounded and relaxed. So next time tension hits, take a few deep breaths through your nose and let your body reset.

https://www.psychiatrictimes.com/neurobiology
https://www.bmedreport.com/archive/8309 https://pmc.ncbi.nlm.nih.gov/articles/PMC6342022/

Mouth taping during sleep is gaining interest for its potential to improve the quality of REM sleep, the phase of sleep linked to dreaming, memory consolidation, and emotional regulation. By encouraging nasal breathing, mouth taping helps create a more stable and efficient breathing pattern throughout the night.

This can lead to better oxygen flow and fewer disruptions from snoring or mild sleep apnea, both of which often interfere with REM sleep. With more consistent airflow through the nose, the body is better able to maintain deep, restorative sleep, which supports both cognitive performance and emotional health.

https://www.hubermanlab.com/episode/sleep-and-sleep-wake-timing

Nasal breathing exercises act like a gentle workout for your vagus nerve, the major nerve connecting your brain to organs like your heart and lungs. This nerve plays a big role in managing stress and emotions.

While we can’t control our breath during sleep, using something like mouth tape can encourage nasal breathing, which activates the parasympathetic nervous system your body’s built-in calming system.

Breathing lightly through your nose also helps your body adjust to higher carbon dioxide levels, which can ease anxiety and panic by calming the amygdala, the brain’s fear center, and supporting a steady, balanced rhythm between your heart and breath.

https://www.hubermanlab.com/episode/how-to-breathe-correctly-for-optimal-health
https://www.hubermanlab.com/newsletter/breathwork-protocols

Nasal blockages are often linked to sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Practicing nasal breathing exercises can help clear the nasal passages and promote quieter, more relaxed breathing.

This can ease sleep apnea symptoms and reduce snoring. In one study, people who improved their nasal breathing snored less and felt more energized during the day.

So if you’re dealing with sleep issues like snoring or sleep apnea, focusing on nasal breathing could be a simple way to improve your sleep and feel more refreshed.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9498537/
https://pubmed.ncbi.nlm.nih.gov/10629486
https://pubmed.ncbi.nlm.nih.gov/25450408

Nasal breathing plays an important role in maintaining good dental health. When you breathe through your mouth, especially during sleep, it can lead to a dry mouth, which reduces saliva flow.

Saliva is essential for protecting teeth and gums because it helps neutralize acids, wash away food particles, and fight harmful bacteria. Chronic mouth breathing is also linked to issues like bad breath, gum inflammation, and even misalignment of the teeth and jaw over time.

In contrast, nasal breathing supports proper tongue posture, encourages balanced facial development, and helps keep the oral environment healthy. Making the switch to nasal breathing, especially at night, is a simple habit that can support both your breath and your smile.

https://pubmed.ncbi.nlm.nih.gov/26779902
https://pubmed.ncbi.nlm.nih.gov/6996532

Nasal breathing can have a big impact on your mood by working with the body’s natural systems.

Breathing quickly through your nose activates the sympathetic nervous system, which helps you feel more alert and mentally sharp, while dialing down the vagus nerve, which is linked to relaxation.

This shift can lift your mood, boost motivation, and help you feel more present and focused. It’s a simple way to reset your mental state and feel more in control.

https://www.hubermanlab.com/episode/breathe-correctly-for-optimal-performance
https://www.hubermanlab.com/episode/dr-jack-feldman-breathing

If you’re feeling low on energy, nasal breathing might be the boost you need. Fast nasal breaths signal your body to wake up by activating your sympathetic nervous system, which increases alertness and gets your body ready for action. At the same time, it reduces the calming effects of the vagus nerve, creating a natural energy lift without the crash of caffeine. A few rounds of focused nasal breathing can help you feel recharged and ready to go.

https://www.hubermanlab.com/episode/how-to-breathe-correctly
https://www.hubermanlab.com/episode/dr-jack-feldman-breathing-for-health-and-performance

Using mouth tape like freshtape during sleep has been shown to significantly reduce symptoms of sleep-disordered breathing. In studies, the Apnea/Hypopnea Index (AHI), which measures the severity of sleep apnea, dropped by about 50 percent. The Snoring Index (SI), which tracks how often a person snores, also decreased by roughly 50 percent. These results suggest that consistent nasal breathing during sleep can make a meaningful difference in breathing quality and overall sleep health.

https://www.mayoclinic.org/symptoms/nasal-congestion/
https://pubmed.ncbi.nlm.nih.gov/29941182/

When you breathe through your nose (yep, the way nature intended), your body gets the oxygen it needs, and keeps carbon dioxide in balance. That means more energy to your cells, better recovery, sharper performance, and a whole lot more good stuff.

It’s a small shift with big impact.

https://www.hubermanlab.com/episode/how-to-breathe-correctly
https://www.hubermanlab.com/newsletter/breathwork-protocols