Improve Athletic Performance

Nasal Breathing Takes Practice

As an avid runner for many years, I developed a cadence of breathing, especially when running longer distances. I would inhale for a count of four and exhale for a count of four through my nose. While running, mouth breathing felt awkward, as if I was getting too much air at one time. It felt uncomfortable, even though I frequently defaulted to mouth breathing while not running. Although it took some practice to tolerate the air hunger while breathing through my nose, the effort was worthwhile. My runs were more enjoyable when I was nasal breathing.

The Science

The volume of oxygen delivered to our system is vital to performance. And what my body needs is different depending on what I am doing. Jae Berman discusses whether nasal breathing can improve athletic performance. The answer is yes.

Berman explains the nose is built “with a specific purpose: to support our respiratory system (the primary purpose of the mouth, on the other hand, is to start the digestive process). The nostrils, hair and nasal passageways are designed to assist in filtering allergens and foreign bodies from entering the lungs. The nose also adds moisture and warmth to inhaled air for smoother entry to the lungs.”

Berman further states nasal breathing can “allow for more oxygen to get to active tissues. That is because breathing through the nose releases nitric oxide, which is necessary to increase carbon dioxide (CO2) in the blood, which, in turn, is what releases oxygen. Mouth breathing does not effectively release nitric oxide, which means the cells are not getting as much oxygen as through nasal breathing, which could lead to fatigue and stress.” Therefore, nasal breathing delivers oxygen to tissues more efficiently, leading to better performance.

Mouth Taping to Check Nasal Breathing

I have practiced nasal breathing while running and during yoga for some time. I didn’t think I would notice a difference if I taped my mouth during a hot yoga session. What a surprise!! There were many occasions when I wanted to open my mouth to “catch my breath.” Taping my mouth shut helped me improve my performance and awareness of my breath patterns. As a practice, I periodically tape my mouth to check the consistency of my nasal breathing for an entire class.

That is Power. That is my breath.
May you find the power of your breath.