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Steven Y Park, MD  
Male, 47
New York, NY

Specialties: Sleep-breathing disorders

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Attention All Mouth Breathers – 5 Important Reasons Why You Must Breathe Through Your Nose

Jun 08, 2010 - 3 comments
Tags:

deviated septum

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flimsy nostrils

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mouth breathing

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Nasal congestion

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nervous nose



If you’re a chronic mouth breather because of a stuffy nose, you’re not alone. As the weather chills and allergies and colds abound, and nasal congestion becomes a common trend, mouth breathing inevitably follows-especially when you’re sleeping. I’m sure you’ve seen many passengers asleep on the subways and trains, head and pitched back, mouth wide open, and snoring louder than a diesel engine. Mouth breathing can surely ruin your social image, but that’s nothing compared to the havoc it can wreak on your health.



5 Potent Benefits of Breathing through Your nose

One of the most important reasons to breathe through your nose is because of a gas called nitric oxide that’s made by your nose and sinus mucous membranes. This gas is produced in small amounts, but when inhaled into the lungs, it significantly enhances your lung’s capacity to absorb oxygen, increasing oxygen absorption in your lungs by 10-25%. Nitric oxide also can kill bacteria, viruses and other germs. This is why you often hear fitness and yoga instructors emphasize inhaling and exhaling through your nose during workouts.

Also, if you can’t breathe well through your nose, your sense of smell will suffer and therefore your sense of taste, since your smell and taste buds are connected. This can lead to disturbances in your appetite and satiation levels, wreaking havoc on those struggling with weight issues.

Your nose also has vital nervous system connections to your lungs and heart. Not breathing well through your nose can alter your heart rate and blood pressure, as well as increase your stress responses.

Your nose makes about 2 pints of mucous every day. If your nose isn’t working properly and mucous isn’t cleared, the stagnant mucous can lead to infections such as sinusitis or ear infections, not to mention bad breath.

Lastly, not breathing well through your nose can aggravate snoring or obstructive sleep apnea. Nasal congestion alone doesn’t cause obstructive sleep apnea, but it can definitely aggravate it. If your palate and tongue structures are predisposed to falling back easily due to sleeping on your back and muscle relaxation in deep sleep, then having a stuffy nose can aggravate further collapse downstream. Untreated obstructive sleep apnea can lead to chronic fatigue, depression, anxiety, weight gain, high blood pressure, heart disease, heart attack and stroke.

Knowing all these benefits of breathing through your nose, however, doesn’t help much if you don’t know why you’re not able to do so.  To stop mouth breathing, the first thing you must do is to figure out what’s blocking up your nose.

What Can Stop Up Your Nose

Nasal congestion is something everyone experiences now and again. Yet, if you’re trying to prevent this from happening it’s important to explore the various reasons behind why and when this occurs.

Here are five of the most common reasons for a stuffy nose:

"I Have a Deviated Septum"

By definition everyone has a slightly crooked (deviated) nasal septum. There are various reasons for having a deviated septum, including trauma, but the most common reason is no reason at all. It’s just the way your nose developed. What’s more important than how deviated your septum is is what’s happening in front of an around your septum.

Wings in Your Nose

Turbinates are wing-like structures that attach to the sidewalls of the nasal cavity, opposite the midline nasal septum. They normally smooth, warm, humidify, and filter the air that you breathe, but they also become enlarged and produce mucous when inflamed. Turbinates also swell and shrink alternating from side to side, which is a normal neurologic process called the nasal cycle.

Is It An Infection or Allergies?

If you have allergies, a cold or any kind of infection, then your turbinates will swell up, clogging your nose with lots of mucous production. Contrary to popular belief, the color of the mucous has no relation to bacterial vs. viral infections.

Flimsy Nostrils

Once you have inflammation and swelling inside your nose, for some people, depending on the configuration of your nose, your nostrils can literally cave in as you inhale. Different noses have differently shaped nostrils with various nostril thicknesses. The more narrow your nose, the more likely your nostrils can cave in. People who undergo cosmetic rhinoplasty are more at risk years later, since narrowing the nose can weaken the support structures of the nose.

A Nervous Nose?

Some people’s noses are extra sensitive, especially to weather changes, like temperature, humidity, and pressure changes. Certain chemicals, scents and odors can set off a reaction as well. Many people mistakenly think this reaction is an allergy, but it’s really your nasal nervous system over-reacting to the weather or to odors. One of the most common reasons is from poor quality sleep, which causes a low-grade stress response, which can heighten your senses.

It’s All Under Your Nose

A chronically stuffy nose doesn’t happen by itself. Usually it’s part of a bigger picture, where the entire upper and lower jaws are more narrow and constricted, in addition to more narrow nasal cavities. I’ve described this process in my book, Sleep Interrupted, where due to modern human’s eating soft, mushy, processed foods, our jaws are much more narrow than normal, with dental crowding. Bottle-feeding, which is another modern, Western phenomenon, is also thought to aggravate this problem.

If you have a stuffy nose, it can also aggravate soft palate and tongue collapse when in deep sleep, due to muscle relaxation. With more obstruction, more stomach juices are suctioned up into the throat and nose, causing more swelling and more nasal congestion. All this from smaller and more narrow jaws.


Steven Y. Park, MD is a surgeon and author of the book, Sleep, Interrupted: A physician reveals the #1 reason why so many of us are sick and tired. Endorsed by New York Times best-selling authors Christiane Northrup, M.D., Dean Ornish, M.D., Mark Liponis, M.D., Mary Shomon, and many others. http://doctorstevenpark.com

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by penguin217, Jun 04, 2011
This is the first time I have tried to source answers to questions over the internet about mouth breathing - I have been a mouth breather all my life, im now 51. I have often wondered about it and your comments makes sense.
I never new about the effect of Nitric oxide.  I find it very difficult to change to breathe thru my nose all the time but im doing while typing this.  Its not that I cant - I can breathe fine thur my nose.  Especially since some sinus surgery about 4 years ago.
Thanks for you comments Dr Park
Cheers
Paul, (Australia)

Avatar_f_tn
by Davckid, Mar 27, 2013
I have a deviated septum, with out breathing strips I cannot breathe out of one nostril.  I breathe out of my mouth especially when I sleep, because of this I believe this is the reason for feeling tired.  My question is, would you recommend a chin strap, which will prevent breathing through the mouth when I sleep?

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by spoilher101, Apr 05, 2013
That is amasing! I had a lot of those symptoms, eventually i did get my nose cleaned out(surgically) 1 side didnt work! Ive had alot of what u speak of also. Lately, at least 6 months, ive had to breath thru my mouth. Ive taught myself how to hyperventilate, under extreme pain(chronic cluster headaches!) I mean tons of them!  I also have oxygen(2 tanks)
Not bragging, but ive had it all, from epiglitis--to my last bout of cluster headaches(i thought), except this time blood ws coming out of my eyes, n nose. Im still sick from it, but i hide from it(pain meds) I dont want to say lazy doctors, but my last bout i knew was not norm. I even brought my brother up from CA., so he could witness it. I live in VT. But could not get health care in my state?, so fortunately a doctor from N.Y. STARTED SEEING ME. My state put a stop to that. I do not know what part of NY. you r from, BUT I WISH YOU WERE MY DOCTOR! (ive posted a few post, under cluster headaches- hydrocephius, & maybe pain?) I do know i am not that healhty anymore, & am asystomatic.

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