My experience comes from my graduate degree in in industrial hygeine and work experience in personal protective systems such as respiratory fit testing and SCBA training.
Here is some food for thought I found while looking into some of my old stuff from school (not my research, but the research of others):
Your lungs are two large sacks that are tapered toward the top and quite wide at the bottom. They are filled with alveoli, small sacks filled with capillaries (tiny blood vessels) that allow carbon dioxide to leave your body and oxygen to enter. Not only are the bottom portion of the lungs larger, they also have a much higher number and concentration of alveoli than the top portion. When you breath shallow breaths through your mouth, you are not utilizing the lung’s maximal oxygen processing capabilities.
When you breath in through your nose, the air flows over the turbinates, which directs and funnels the air stream more effectively to the lower portions of the lungs.
Let’s take an example of a runner. When you mouth-breath while running, you are taking in rapid breaths of large volumes of air. The result is that your body is able to throw off large quantities of carbon dioxide, a waste-product of the body. This is good right? Well, yes…..but only to a certain degree. The problem is, mouth breathing quickly puts people into a state where they create an artificially low concentration of carbon dioxide in the bloodstream. With low quantities of carbon dioxide in the blood, oxygen is not released as freely into the cells of the body. The body is tricked into thinking it is hyperventilated, or already has enough oxygen! The body needs to maintain a certain level of carbon dioxide in the blood to maxmize its ability to absorb oxygen from inhaled air.
It is like trying to fill up a small cup of water from a fire hydrant. With the water gushing so fast from the hydrant, there would be no way to get anything into your cup! Despite the higher volume of air inhaled through the mouth, your body is actually getting less oxygen. This is counter-intuitive, but makes sense when you study the underlying biological process.
Breathing through your nose allows a smaller and more highly directed stream of air to flow deep into the lungs. As a result, according to Dr. Konstantine Buteyko (creator of the
The Buteyko Breathing Technique), the carbon dioxide levels of your blood are able to stay at a more moderate and even level, and the oxygen is able to be efficiently absorbed into the bloodstream.
As an added benefit, the nasal sinuses are large producers of nitric oxide, which is a powerful vassodialator. It’s presence signals blood vessels and capillaries to relax, thereby increasing blood flow to your cells.
I subscribe to the method of breathing to INHALE through the nose and exhale with vigor through the nose and mouth.
I started teaching spin classes this fall and I try to explain my reasoning to the athletes before I start with them and then leave it up to them to figure out the degree to which they wish to try and use the method.
Cheers,
Dave
Dave Stark
dreamcatcher@astound.net
USAC & USAT level 2 certified coach