Nose breathing lowers blood pressure, may help reduce risk factors for heart disease

Medical Xpress / Am Physiological Soc / Am Jrnl of Physiology-Regulatory, Integrative and Comp. ^ | Jan. 17, 2024 | Joseph C. Watso et al

[ConservativeMind]

More than half of adults living in the U.S. label themselves as "mouth breathers"—breathing primarily through an open mouth. However, according to research, breathing through the nose leads to several benefits, including lower blood pressure and other factors that could predict heart disease risk.

Blood pressure and heart rate can be predictors of heart disease. Breathing patterns can affect these bodily functions due to the crosstalk that occurs between the respiratory and cardiovascular systems. Nasal breathing has been shown to relax the airways and improve breathing efficiency.

A group of 20 young adult volunteers participated in a crossover study consisting of rest and exercise conditions. In the rest condition, the volunteers performed both nasal-only and mouth-only breathing activities in a randomized order. First, they sat quietly for five minutes and then breathed for five minutes at their own pace. Nasal breathing was performed with the lips closed; mouth breathing was done with soft nose clips to prevent nasal airflow.

The exercise condition was meant to mimic the activity of daily living of walking at a moderate pace at a slight incline. The volunteers breathed, also in a randomized order, at their own rate for seven minutes while using a recumbent stationary bike. As with the rest condition, one activity involved mouth-only breathing and the other, nasal-only breathing. The research team measured the volunteers' blood pressure, blood oxygen levels and heart rate during each condition.

The research team found that the volunteers' diastolic blood pressure was lower when they breathed through the nose and a lower perceived rate of exertion than when they breathed through the mouth in the rest condition, but not exercise condition. In addition, nasal breathing shifted the nervous system into a more parasympathetic state ("rest and digest" rather than "flight or fight") during the rest condition.

[Chicory]

Yeah, it’s hard being a Neandrathal!

[yefragetuwrabrumuy]

Could be an advertisement for nasal strips, like Breathe-Right.

[ckilmer]

Can you describe the details of boxed boxed breathing. Does a seal nap consist of just laying down with your legs elevated for 25 minutes. Or is there more to it?

[matthew fuller]

The following is a very ineteresting and useful breathing technique- https://www.verywellhealth.com/valsalva-maneuver-1746152

[Clutch Martin]

“Can you describe the details of boxed boxed breathing. Does a seal nap consist of just laying down with your legs elevated for 25 minutes. Or is there more to it?”

Boxed breathing
https://youtu.be/FJJazKtH_9I?feature=shared

NAVY SEAL NAP
https://youtu.be/NVxlDFrUzz0?feature=shared

This nap technique is only for 8 minutes however I do it for 20 because I originally read it as a 20 minute pre REM technique that both Einstein and Edison used. I use my phone timer.

I think Einstein used to sit in a chair and not Elevate his feet and he had a ball in his hand and when he dropped the ball he would wake up. That was the two differences I need to elevate my legs so the elevation aspect is good for me.

[F450-V10]

I used that strategy in scuba diving to save air and relax. To me it seems that pain such as a toothache or arthritis, diminishes on the exhale.

[tired&retired]

I’ve been reading research that shows that people in ketosis have an altered Krebs Cycle in the mitochondria production of ATP that decreases CO2 in the blood and results in a decreased need for resparation.

They found free divers could hold their breath longer when in ketosis.