Breathing isn't something we think about daily, but thanks to the growing science behind the importance of nasal breathing, we may have to start thinking about it. There is growing evidence behind understanding why seniors should focus on breathing through their nose rather than their mouth. Learn about nasal breathing benefits, as well as tips from Senior Helpers of Greater Dallas for how to practice this breathing method better.
What Are the Benefits of Breathing Through Your Nose?
Although research about nasal breathing is still developing, the growing research shows many tangible benefits.
Improve Your Immune System
Breathing through the nose instead of the mouth helps to protect your immune system, which is especially important for seniors. Nose breathing strengthens those cells in our upper airway that act as a first-line defense against airborne illnesses, microbes, and allergens by catching them before they enter our lungs or bloodstream.
Lower Your Risk of Allergies
Nasal breathing helps to filter and humidify the air you breathe, trapping particles like dust or bacteria. Then, your mucus membranes expel those trapped particles before they can enter further into your body. This does an excellent job of reducing the chances of allergic reactions in people prone to allergies.
Keep in mind that clinical studies have shown that although nasal breathing exercises did improve allergy symptoms, the nasal spray was still shown as more effective for reducing allergy symptoms.
Increase Energy Levels
Nasal breathing enables a greater exchange of carbon dioxide and oxygen in our lungs, providing us with more energy. This helps you to feel more alert, reducing distressing symptoms such as fatigue or brain fog. One study showed that 78% of the participants experienced higher daytime energy levels when their nasal passages became unobstructed, and they increased their nasal breathing.
Increase Oxygen Uptake and Circulation
Inhaling deeply and slowly through the nose has proven to improve oxygen levels in our tissue and muscles. This allows for better circulation, lowers resting heart rate, and helps to facilitate faster healing times. However, research studies still show mixed results on whether nasal breathing improves athletic performance.
Humidify and Filter the Air
Dry air, smoke, and chemicals can be irritating and damaging to your respiratory tract. Inhaling through the nose helps humidify the air, which reduces the harshness of those particles that might pass into your lungs. The tiny hairs within our noses, known as cilia, also filter out larger particles like dirt or dust.
Tips for Seniors to Improve Their Breathing Through Their Nose
Use a Humidifier
If you still have trouble adapting to nasal breathing or if dry air is a frequent issue in your home, adding humidity to the air might be beneficial when trying to avoid mouth-breathing at night. Using moistened heat helps loosen phlegm or mucus, making it easier to exhale.
Nasal Breathing Exercises
Focusing on breathing through the nose is key to successfully maintaining this type of breathing cycle. Several exercises could help build strength and increase respiratory capacity: alternate nostril, diaphragmatic, and breath of fire techniques have all been shown to improve nasal breathing approaches.
Senior Helpers of Greater Dallas Supports Seniors Through In-Home Caregiving
To improve your quality of life in another way, consider Senior Helpers of Greater Dallas for in-home caregiving services. If you live in or around Dallas, Richardson, Farmers Branch, University Park, Lakewood Area, Plano, Frisco, McKinney, Lewisville, Coppell, Allen, Dallas/Collin County, Tarrant/Denton County, Carrollton, The Colony, Highland Park, or Addison, TX, contact us to learn more about our personalized senior care services.