MYTH: Top athletes breathe only through their noses

When your heart rate is in zone four or zone five, it’s nearly impossible and unsafe to attempt nose-only breathing. More on it here • 5 Breathing Myths - Ox...

[@YOGABODY.Official]

When your heart rate is in zone four or zone five, it’s nearly impossible and unsafe to attempt nose-only breathing. More on it here kzbin.info/www/bejne/kJ7dqa2meLh8mqs

[@keithnewman866]

Nasal breathing while running or jogging has several scientifically backed benefits. Here are some of the key advantages: 1. **Improved Oxygen Utilization**: Nasal breathing promotes more efficient oxygen use. The smaller airway of the nose forces the body to optimize oxygen uptake and utilization, potentially enhancing aerobic capacity over time. 2. **Increased Nitric Oxide Production**: The nasal passages produce nitric oxide, a vasodilator that helps improve blood flow and oxygen delivery to muscles. This can enhance overall performance and endurance. 3. **Better Air Filtration and Humidification**: The nose filters out dust, allergens, and other particles, reducing the risk of respiratory infections. It also humidifies and warms the air, making it gentler on the lungs and reducing the risk of airway irritation. 4. **Diaphragmatic Breathing**: Nasal breathing encourages diaphragmatic (or belly) breathing, which is more efficient than chest breathing. Diaphragmatic breathing allows for deeper, more controlled breaths, which can improve endurance and reduce fatigue. 5. **Improved CO2 Tolerance**: Breathing through the nose helps maintain higher levels of carbon dioxide (CO2) in the blood. Higher CO2 levels improve the release of oxygen from hemoglobin to the muscles (Bohr effect), enhancing performance. 6. **Enhanced Relaxation and Focus**: Nasal breathing activates the parasympathetic nervous system (rest and digest response), which can promote relaxation and reduce stress. This can help maintain a more focused and calm state during exercise. 7. **Reduced Risk of Hyperventilation**: Mouth breathing can lead to hyperventilation, where you exhale too much CO2, causing dizziness and reduced performance. Nasal breathing helps regulate the breathing rate and prevents this. 8. **Increased Endurance**: Studies have shown that runners who practice nasal breathing can sustain exercise for longer periods. This is because nasal breathing can improve breathing efficiency and oxygen delivery over time. **Scientific Studies and References**: - A study published in the "International Journal of Sports Medicine" highlighted the benefits of nasal breathing in enhancing exercise performance by improving oxygen efficiency and endurance (Cottle, M.H. et al., 2019). - Research in the "Journal of Applied Physiology" discusses how nitric oxide produced during nasal breathing enhances blood flow and oxygen delivery to working muscles (Weitzberg, E., Lundberg, J.O., 1998). - The "European Journal of Applied Physiology" reported that athletes who practice nasal breathing exhibit better CO2 tolerance and improved oxygen uptake during intense exercise (Woorons, X., et al., 2014). By incorporating nasal breathing into your running or jogging routine, you may experience these benefits, leading to better overall performance and health.

[@YOGABODY.Official]

Good insight @keithnewman866! - YOGABODY Team

[@chalesbergca3754]

I’ve been breathing purely through my nose when exercising and in every day life for around a year now. At first my runs slowed down as I found it tricky to get used to but after about a month of practice, the amount of exertion I had to use to run at my previous pace massively decreased and my time for recovery pretty much halved. I would highly recommend breathing in this way for physical exercise.

[@evancampbell9661]

I agree Breathing through my nose only has been so rewarding for my exercise and running.

[@eliteboxfitness]

You're correct .it's not easy but put the ego aside abd scale your training back and build up again through. Rrsthing through your nose unless you're doing high intensity

[@keithnewman866]

It's not a rumor. I have run a marathon breathing in through my nose and out through my nose practically the entire race. There were times when I exhaled out of my mouth, but mainly through my nose. So, to each his own. The benefits are listed below:

[@zvadnutyibistek]

Breathe through nose, exhale through mouth

[@Somber-P]

Nose breathers don't push themselves hard enough and then tell you you're breathing wrong as you do laps around them

[@johnjachens7103]

Also I feel that if you breath through you nose while running for awhile fatigue would set in much quicker.

[@Dibs_1]

Studies have shown that if you practice and build up more endurance as a nose breather, your oxygen intake will greatly increase, therefore increasing your overall endurance and mouth breathing.

[@Dibs_1]

@@REL602 less oxygen= training your body

[@Dibs_1]

@@REL602 🤓 ☝️ erm actually Breathing through the nose during exercise can improve endurance by promoting diaphragmatic breathing, which allows for deeper breaths and more better oxygen uptake.

[@Dibs_1]

@@REL602 🤨

[@ilcarlino752]

​@@Dibs_1bullshit, all bro science, come back here after you have actually studied; "diaphragmatic breathing" means nothing when it takes 10 seconds to finish inhaling, you can do the exact same with your mouth, the difference is that you can fully fill the lungs and get inhumane endurance if you breathe super deeply with the mouth