The habit of breathing through the mouth may seem harmless, but in reality, it can cause a whole range of problems — from snoring and fatigue to cavities and weakened immunity. This is reported by 'Na pensii'. Otolaryngologist Ekaterina Kharchuk explains: nasal breathing is not just a norm, but an important protective mechanism for the body, without which both the lungs and overall well-being suffer.
“Many patients are not even aware that they have a habit of breathing through their mouth. This is a hidden factor in the development of many chronic problems. After all, nasal breathing is extremely important for the human body,” says the doctor.
The nose can function as a complex laboratory for preparing air. When a person breathes through their nose, three critically important processes occur.
AIR PURIFICATION: microscopic hairs (cilia) and the mucous membrane trap dust, allergens, and pathogens, preventing them from entering the lower respiratory tract.
WARMING AND HUMIDIFYING: cold air is warmed to body temperature, and dry air is humidified. This protects the lungs from irritation and spasms.
PRODUCTION OF NITRIC OXIDE: this is the secret weapon of nasal breathing. Nitric oxide, which is produced in the sinuses, dilates blood vessels, improves oxygen absorption in the lungs, and has an antibacterial effect.
“Mouth breathing bypasses all these barriers. Cold, dirty air goes straight to the tonsils and lungs, which provokes frequent sore throats, bronchitis, and exacerbation of allergies,” emphasizes Ekaterina Kharchuk.
What Are the Dangers of Chronic Mouth Breathing?
According to the expert, if the mouth is constantly open for breathing, the body begins to operate in a “survival mode.” This can lead to a number of undesirable consequences.
SLEEP DISORDERS AND SNORING: mouth breathing at night is a direct path to apnea (brief pauses in breathing during sleep). As a result, there is morning fatigue, lethargy, and decreased cognitive functions (mental processes).
DENTAL AND GUM PROBLEMS: drying of the mucous membrane changes the acidity level (pH) of the oral cavity (dry mouth), leading to rapid development of cavities, gum inflammation, and unpleasant odors.
CHANGES IN APPEARANCE: doctors refer to this as “adenoid face” (most commonly observed in children). The jaw is improperly formed: the face elongates, the chin becomes “weak,” and the teeth grow crowded.
Three Exercises for Healthy Breathing
Ekaterina Kharchuk advises analyzing your breathing pattern. If you notice that you often breathe through your mouth instead of your nose, try to form a new habit. A few exercises from the doctor will help make this more effective.
DIAPHRAGMATIC BREATHING. Place one hand on your chest and the other on your abdomen. Inhale through your nose so that only the hand on your abdomen moves. This calms the nervous system and optimizes gas exchange.
ALTERNATING NOSTRIL BREATHING. First, close your right nostril — inhale through the left. Then close the left — exhale through the right. This helps to “clear” the nose and balance the airflow.
CONTROLLED PAUSE. After a calm exhale, hold your breath for 5–10 seconds. This exercise helps the body cope better with the accumulation of carbon dioxide and gradually get used to breathing through the nose.
“Note: if the reason for mouth breathing is a constantly blocked nose, the exercises may not help. You should consult a doctor,” concludes doctor Ekaterina Kharchuk.
Nasal breathing is an important part of the normal functioning of the body, writes bb.lv. If you often notice yourself breathing through your mouth, this is a reason to pay attention to your health and, if necessary, consult a specialist. Timely correction of this habit will help improve sleep, well-being, and reduce the risks of many problems.
