Nasal Breathing and Cognitive Function

The Stressors of Life Can Diminish Cognitive Function.

Realistically speaking, life is stressful. The amount of information, changing variables, and constantly shifting needs to attend to are constant demands pulling us in different directions. The effects of these dynamics can harm us physiologically, particularly in terms of our cognitive functions. Prolonged exposure to stress and anxiety can diminish our ability to concentrate and think clearly. Fortunately, we have a built-in mechanism to combat the negative impacts of stress on our cognition.

Nasal Breathing Improves Cognitive Function.

Nasal breathing plays a fundamental role in cognitive functioning by optimizing oxygen intake and carbon dioxide balance. When breathing through our nose, air is carefully filtered, humidified, and temperature-regulated, allowing for a steady, controlled, and highly efficient flow of oxygen to the brain. Nasal breathing supports optimal levels of carbon dioxide, which helps release oxygen from red blood cells to brain tissues (Bohr effect). Stable oxygen and carbon dioxide levels are vital for mental clarity and focus.

Nasal Breathing Improves Nitric Oxide Production.

Nasal breathing also plays a crucial role in enhancing cognitive function by promoting the production of nitric oxide. This signaling molecule helps improve blood flow and oxygen delivery to the brain. Nitric oxide, which possesses neuroprotective and antimicrobial properties, can significantly enhance cognitive performance and help mitigate mental fatigue and cognitive decline. When air passes through the nasal passages, nitric oxide is released, which supports vascular dilation, increases oxygen uptake, and contributes to improved neural activity and brain function. This increased oxygenation and improved circulation support mental clarity, focus, and memory, making nasal breathing a simple yet effective way to boost cognitive performance.

Nasal Breathing Promotes Better Sleep for Better Cognition.

Nasal breathing plays a crucial role in regulating the nervous system, which in turn supports cognitive function. When breathing through the nose, the body activates the parasympathetic nervous system, promoting deeper, more restorative sleep, relaxation, and reducing stress. As a result, nasal breathing helps maintain mental clarity, focus, and emotional stability, contributing to overall cognitive efficiency. Encouraging nasal breathing, especially during rest, can have significant benefits for both neurological health and mental performance.

Rhythmic Breathing and Brain Synchronization

Breathing through the nose in specific patterns of focus can influence brainwave activity, particularly in areas associated with memory and emotional regulation. Diaphragmatic breathing promotes relaxation and reduces stress, resulting in improved focus and enhanced memory retention. Box breathing, which involves timed inhalations and exhalations, helps increase mental clarity and attention by stabilizing heart rate variability. Alternate nostril breathing balances the brain’s hemispheres, fostering improved problem-solving skills and emotional regulation. Regular practice of these techniques can lead to heightened cognitive performance, reduced anxiety, and better overall mental resilience.

Breath Work to Improve Cognitive Function- Perform Through Nose

• Diaphragmatic Breathing- Focus on slow deep inhales and exhales to fully engage the diaphragm. Place hand over abdomen to ensure it is noticeably moving. 3-5 mins or as needed.

• Box Breathing- Begin inhaling through your nose for a count of 5, hold for 5, exhale for 5, hold for 5. Repeat. Progressively increase counts as comfortable. 3-5 mins or as needed.

• 4-7-8 Breathing- Inhale slowly through the nose for a count of 4. Hold for a count of 7. Exhale for a count of 8. Repeat. 3-5 mins or as needed.

• Alternate Nostril Breathing- Click link for detailed instructions.

Mouth Breathing Can Not Provide the Benefits of Nasal Breathing.

In contrast to the beneficial effects of nasal breathing on cognition, mouth breathing often leads to decreased oxygen efficiency and contributes to sleep disturbances, such as snoring or fragmented sleep, both of which can adversely affect cognitive abilities and mental sharpness over time. Our brain uses 20% of the oxygen taken into the body, so even small reductions of oxygen can impair cognitive function. Unlike nasal breathing, which filters, humidifies, and regulates airflow efficiently, mouth breathing often leads to shallow and less effective respiration. This reduced oxygen intake can impair concentration, memory, and overall mental clarity. Over time, these factors combined can contribute to a decline in cognitive abilities and hinder daily mental tasks.

Be a Nasal Breather.

Nasal breathing plays a crucial role in cognitive function due to the nose's ability to filter, humidify, and regulate the temperature of air as it enters the body, thereby enhancing oxygen uptake efficiency. This optimized oxygen delivery supports brain function by maintaining optimal levels of oxygen, carbon dioxide, and nitric oxide in the body, which are essential for neuronal activity and energy metabolism. In contrast, mouth breathing can lead to decreased oxygenation and increased stress responses, potentially impairing cognitive performance over time.

top photo credit: Igor Omilaev

lower photo credit: Brooke Cagle

That is my Breath. That is my Power.
May you find the power of your breath.