Breathing is a basic yet vital function, but how we breathe—through our nose or mouth—has profound implications for our overall health. Let’s explore why belly breathing and proper nasal breathing are so important, how they impact oral health and facial development, and how to practice them for better well-being.

Why Breathe Through Your Nose?

Nasal breathing does more than deliver oxygen—it warms, humidifies, and filters the air before reaching your lungs. This allows your body to process oxygen efficiently. Mouth breathing, on the other hand, bypasses this essential system, leading to:

• Restriction of airways, gut, and blood vessels.
• Shallow breathing, which disrupts oxygen delivery to cells.
• Increased risk of dry mouth, a breeding ground for bacteria and oral health problems.

The Hidden Impacts of Mouth Breathing

Chronic mouth breathing can have significant long-term effects on oral health and facial development, particularly in children:

1. Oral Health Problems:

• Dry mouth reduces saliva production, which is essential for neutralizing acids and fighting bacteria, leading to increased risk of cavities, gum disease, and bad breath.
• Teeth grinding and jaw tension are more common in mouth breathers.

2. Facial Malformations:

• Chronic mouth breathing can alter facial structure over time. This may result in a long, narrow face, recessed chin, and misaligned teeth due to improper tongue posture.
• These changes can compromise airways further, perpetuating the cycle of poor breathing.

Why Carbon Dioxide Matters

Did you know CO2 helps regulate your blood’s pH and supports digestion? Shallow mouth breathing reduces CO2 levels, leading to:

• Narrowed airways and blood vessels.
• Muscle Spasms in organs and increased mucus production.
• Disrupted oxygen delivery, causing fatigue and poor cognitive function.

Northwestern Medicine scientists have even discovered that the rhythm of breathing creates electrical activity in the brain, enhancing memory recall and emotional processing. Mouth breathers, however, face significant disadvantages in these areas.

Stress and Shallow Breathing

When stressed, we tend to engage in shallow, chest-based breathing, which can worsen the body’s “fight, flight, or freeze” response. This cycle is particularly common in children and adults with learning or behavioral challenges (e.g., Autism, Dyslexia, or Depression), leading to:

• Poor digestion and reduced nutrient absorption.
• Increased anxiety, headaches, and fatigue.

Deep diaphragm breathing, however, activates the parasympathetic nervous system, helping the body return to a calm state.

The Diaphragm: More Than Just Breathing

The diaphragm plays a role beyond respiration. It supports:

• Proper posture and spinal alignment.
• Organ function and pelvic stability.
• Vascular and lymphatic circulation.

Learn more about the diaphragm’s critical role here: National Center for Biotechnology Information.

How to Practice Belly Breathing

Many people are chest breathers, struggling to use their diaphragm effectively. Start practicing belly breathing with these steps:

1. Watch this belly breathing guide.
2. Focus on drawing air deeply into your lungs, expanding your belly as you inhale.
3. Practice regularly to reduce stress and improve sensory regulation.

Benefits of Belly Breathing

When you master belly breathing, you can:

• Improve your visual, auditory, and digestive systems.
• Enhance self-regulation and emotional processing.
• Reduce stress, fatigue, and anxiety.

For additional insights, check out these resources:

• Stress and breathing
• Diaphragmatic breathing explained

Take Control of Your Breathing

Belly breathing is a simple yet transformative practice. By prioritizing nasal breathing and retraining your diaphragm, you can not only protect your oral health and facial structure but also improve your overall well-being. It is an integral part of our therapeutic programs. 

Start today—your body and mind will thank you!