Learn to always breathe through your nose

The consequences of breathing through the mouth are tremendous. Some of the immediate risks are that polyps, allergies and periodontal disease develop, as well as deforming the nose and jaw.

Instead, always breathing through the nose reduces the risk of catching colds. The nose filters pathogenic viruses and bacteria and prevents them from multiplying.

In addition to inspiring and breathing out through the nose increases physical resistance. When a person who breathes through the mouth begins to do so through the nose, their respiratory rate can be reduced by half, which reduces the effort required to perform, for example, physical exercise.

Also improves cardiovascular health. Passing through the paranasal sinuses, the air is enriched with nitrogen oxide, which favors the regulation of blood pressure. It is also involved in nerve transmission and the immune response. In general, the body is designed to work well with nasal breathing.

How to breathe through the nose and not through the mouth

so that the nose breathing is performed correctly, it is convenient that the mucous membranes are hydrated. To do this, drink water and keep indoor air humidity above 40%.

Do this exercise: inhale and exhale once through the nose, hold your breath and walk as far as you can without breathing. Breathe through your nose again until you recover. Repeat six times each day and each time it will become easier.

if you used to breathe through the mouth at night, it is worth consulting with a good otolaryngologist to find the cause. Sometimes the solution is as simple as putting on an anti-snoring strap or installing a purifier in the room.

Also take care of the sleeping posturesleeps on one side, with the head elevated with pillows so that the cervicals remain aligned with the rest of the spine. If you put a cushion between your legs, your posture will be even better.

Practice conscious diaphragmatic breathing

In addition to breathing with the nose, It is important that you breathe with the diaphragm. Put one hand on your chest and the other on your belly, and breathe in and out through your nose regularly, so that it is the hand on your belly that moves.

Do this exercise for 5-10 minutes, three times a day. At first it may be tiring, but as the days go by it will feel absolutely natural. In this way you will be able to reduce the respiratory rate and you will need to expend less energy for the simple fact of breathing.