The Importance of Nasal Breathing and Belly Breathing for Your Nervous System
Breathwork is more than just a tool for calming the mind—it’s a way to engage the body in a healing, restorative process. Two aspects of breathing often overlooked but critically important are nasal breathing and diaphragmatic (belly) breathing. Both methods profoundly influence your nervous system and overall well-being.
Why Nasal Breathing Is Better for Your Nervous System
Nasal breathing is more than a preference—it’s how the body is designed to function optimally. Breathing through your nose provides numerous benefits that improve not only respiratory health but also your nervous system’s regulation.
1. Activates the Parasympathetic Nervous System
Nasal breathing helps stimulate the parasympathetic nervous system (responsible for rest-and-digest responses). The slow, steady airflow through the nasal passages signals to your body that it’s safe to relax, reducing the fight-or-flight response triggered during stress.
2. Filters and Conditions the Air
The nose acts as a natural filter. Tiny hairs and mucus in the nasal passages trap dust, bacteria, and other pollutants, preventing them from reaching your lungs. Additionally, nasal breathing warms and humidifies the air, making it easier on your respiratory system.
3. Enhances Oxygen Exchange
Breathing through the nose promotes optimal oxygen exchange. The nose produces nitric oxide, a molecule that improves oxygen delivery by dilating blood vessels and enhancing circulation. Better oxygen delivery to your brain and body helps regulate emotions and improves focus.
4. Improves Breathing Efficiency
Mouth breathing often leads to over-breathing (hyperventilation), which can lower carbon dioxide levels in the blood and make it harder for oxygen to be delivered to tissues. Nasal breathing maintains the proper balance of oxygen and carbon dioxide, keeping your body functioning smoothly.
5. Supports Deeper, Calmer Breaths
Breathing through your nose naturally slows your breathing rate. This slower pace helps prevent shallow, rapid breathing, which is often associated with anxiety and panic.
Why Belly Breathing Is Better Than Chest Breathing
When we’re stressed, many of us unconsciously shift to chest breathing—taking shallow, quick breaths that only use the upper part of our lungs. Belly breathing, also known as diaphragmatic breathing, is a healthier alternative that offers numerous benefits for your nervous system and overall health.
1. Engages the Diaphragm for Full Lung Expansion
Belly breathing involves the diaphragm, a dome-shaped muscle at the base of your lungs. This method allows for full lung expansion, ensuring that more oxygen reaches your bloodstream with each breath. In contrast, chest breathing only fills the upper lungs, limiting oxygen intake.
2. Activates the Vagus Nerve
The movement of the diaphragm during belly breathing stimulates the vagus nerve, a critical part of the parasympathetic nervous system. This activation helps reduce heart rate, lower blood pressure, and promote a sense of calm.
3. Lowers Stress Hormones
Belly breathing decreases the production of stress hormones like cortisol by reducing the body's perception of danger. This is especially helpful for managing anxiety and preventing panic attacks.
4. Reduces Muscle Tension
Shallow chest breathing can cause tension in the neck, shoulders, and chest muscles, exacerbating feelings of stress. Belly breathing, on the other hand, encourages relaxation in these areas by distributing effort more evenly throughout the body.
5. Improves Emotional Regulation
Belly breathing promotes a steady, rhythmic breathing pattern that helps regulate emotional states. It allows you to respond to stress with greater resilience instead of reacting impulsively.
How to Practice Nasal and Belly Breathing
Step 1: Find a Comfortable Position
Sit or lie down in a quiet place where you won’t be disturbed.
Step 2: Focus on Your Nose
Close your mouth and breathe in and out through your nose. Notice how the air feels as it moves through your nostrils.
Step 3: Engage Your Belly
Place one hand on your chest and the other on your belly. Breathe deeply through your nose, allowing your belly to rise as you inhale. Try to have your chest remain as still as possible.
Step 4: Exhale Fully
Breathe out slowly through your nose, letting your belly fall naturally. Avoid pushing or forcing the breath.
Step 5: Repeat and Observe
Continue this pattern for 5–10 minutes, observing any changes in your body, such as relaxation or decreased tension.
Incorporating These Techniques Into Daily Life
Nasal breathing and belly breathing can become second nature with consistent practice. Here are a few ways to integrate these techniques into your daily routine:
Start Your Day: Spend 5 minutes focusing on deep nasal and belly breathing as part of your morning routine.
During Stressful Moments: Use these techniques when you feel overwhelmed to calm your nervous system and regain clarity.
Before Sleep: Practice nasal and belly breathing before bed to promote relaxation and improve sleep quality.
During Exercise: Focus on nasal breathing while working out to improve endurance and maintain better oxygen delivery.
Final Thoughts
Nasal breathing and belly breathing are simple yet profound ways to reduce stress, regulate your nervous system, and build resilience against anxiety and panic. By shifting your breathing habits, you can tap into your body’s natural ability to heal and restore balance.
If you’d like guidance on incorporating breathwork into your routine, feel free to reach out. Together, we can create a plan tailored to your needs.
References
Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books.
Brown, R. P., & Gerbarg, P. L. (2009). "Yoga Breathing, Meditation, and Longevity." Annals of the New York Academy of Sciences.
Zelano, C., et al. (2016). "Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function." Journal of Neuroscience.
