The Nose Knows: The Importance of Nasal Breathing for Optimal Health

Read this if you want to open your eyes to the vast benefits associated with one of the lowest hanging fruit when it comes to optimising your health - functional breathing.

Biohacking is a term used to encompass the various practices available to unlock the potential of this meat suit (the human being). Biohacking is formally defined as “the practice of using science, biology, data tracking, and self-experimentation to optimise human performance, healthspan, and overall well-being.” Essentially, through biohacking, one seeks to access their highest form of being. The value of the biohacking industry in 2026 is estimated at $US39 billion (~$NZ66 billion). Popular biohacking influencers like Bryan Johnson, Dave Asprey and Andrew Huberman have amassed cult followings totalling ~25 million across their social media accounts. Therefore, there appears to be an intense societal thirst for protocols to unlock human potential and for individuals to access tools to be the best version of themselves.

Many of the popularised biohacking protocols involve significant investment in diagnostics and equipment. Concierge diagnostics, multi-organ imaging, full body MRI scans, epigenetic and biomarker tracking can all cost $1000s per visit. Advanced at-home medical equipment like red light therapy devices (photobiomodulation beds), hyperbaric chambers, and cryotherapy all cost $10,000s each. Cellular and regenerative therapies like stem cell therapy, exosome therapy, therapeutic plasma exchange (TPE) and intravenous NAD+ injections also are in the $1000s per dose/treatment. Bryan Johnson is said to spend $2 million+ yearly on his own biohacking protocols. Obviously, for the vast majority of the population, access to many of these options is unrealistic. Even memberships at modern wellness hubs, housing many of these devices and therapies, are quite pricey and exclusive. There is a perception that biohacking is expensive, exclusive and complex. What if it didn’t have to be?

What if there were a far more accessible way to optimise your health?

A way that was so cost-effective that it was accessible to EVERYONE and had the potential to completely alter your health (physical, mental, emotional and spiritual) for the better - instantly?

What if the answer to optimal health wasn’t the latest gadget, medical intervention, drug or shot?

What if it’s been sitting here, right under your nose, all along?

Maybe this sounds too good to be true.

Most people would think just that.

Give yourself 5 mins to read on, it might just change your life...

The human body is a wonderful, yet complex entanglement of layers, systems and processes - many of which modern medicine is still trying to grasp fully. Science has defined the 11 main systems within the human organism as follows:

Yet, of all these systems and processes that impact our health and wellbeing, one stands out above the rest for an important reason (which we’ll cover shortly). First, let’s dive deeper into the importance of this one system - the respiratory system.

The respiratory system (‘the breath’) constitutes the first action we all do when we enter this world, as well as the last we do before we leave it. We take ~20,000 breaths a day, yet most are taken unconsciously. 70% of toxins are removed from the body through the breath. The quality of the breath is the number one determinant of life span. A human being can survive 3 weeks without food, 3 days without water, yet surviving just 3 minutes without taking a breath is difficult for most. Up to 90% of the population have dysfunctional breathing patterns - which is a huge limitation for one's health and wellbeing. The reason the breath stands out from the rest is because it is both autonomic (happens beyond our conscious control), and can be intentionally influenced (optimised). On top of this, the breath has a flow-on effect that impacts each of the other systems. Therefore, the breath is a means to reverse engineer one's physiology.

For thousands of years of recorded history, our ancient ancestors have been aware of the power of the breath for health as well as being a tool to unlock one's full potential. In ancient India, yogis, saints and sages practiced Pranayama - the control and expansion of life force through the breath. In China, the Dao/Taoists practiced Qi-Gong, a practice of internal alchemy through the breath. In ancient Greece, athletes and physicians recognised Pneuma (breath) as the organising component of the cosmos and a means to access one's ultimate potential. Tibetan monks have used breathing techniques like Tummo as a means to control the ‘winds’ internal energy channels within the body and withstand the extreme cold they experienced in the Himalayas. In ancient Japan, Zen monks and Samurai referred to life force as Ki and used various breathing techniques to harness it for physical and spiritual refinement. Polynesian voyagers and priests used ‘Ha’, the breath of life, to enhance mental stamina, settle disputes and manage pain. Many other Shamanic and Indigenous traditions recognised the breath as a sacred portal to optimal health and wellness on all levels of being. Therefore, there is a universal truth that has held a revered position in the human psyche since time immemorial - “one’s highest potential is accessible through the breath.”

You may say at this point: “That’s all well and good, but I have no interest in learning complicated ancient breathing techniques” or “I don’t have time to research and practice all of this - especially if it’s attached to some religion/culture that I have no relationship to!” The good news is, you don’t have to! Functional breathing is at the heart of all of this. It’s the lowest hanging fruit and requires no religious belief, cultural background, and no (or very little) investment to master. Functional breathing has the potential to completely change your life - immediately.

Functional breathing: “to breathe in a way that efficiently matches your body's immediate metabolic and physical needs.”

In this modern world we have become so detached from our natural state, we have forgotten how to breathe properly. If you watch a healthy baby at rest, you will see perfect breathing. A gentle rise and fall of the abdomen. Global expansion of the ribcage. Minimal upper chest/neck engagement. Mouth closed, all nasal. Watch your cat napping on the sofa and you will see a similar pattern. Yet, throughout life this optimal pattern gets interrupted - poor posture, tight clothing, environmental toxins, poor diet, excess screen time and chronic stress incrementally shift this optimal breathing pattern and a new baseline emerges.

Patrick McKeown of Oxygen Advantage speaks to a framework to understand the basics of optimal breathing - the acronym LSDB.

• L stands for Light - the volume of air taken in should match the requirements in that moment. At rest a light breath should be so quiet that the person next to you cannot hear it.
• S stands for Slow - 6 - 10 breaths per minute (the average is double this). Set a timer for 1 minute and count how many breaths you take - you may be surprised.
• D stands for Deep - utilizing the diaphragm (primary breathing muscle) to pull air into the lower lobes of the lungs. When most people are asked to take a deep breath, they gulp air in and expand their chest - completely ignoring their diaphragm.
• B stands for Breathe through the Nose - the nose is for breathing, the mouth is for eating, speaking and strenuous exercise. This is the most important and fundamental aspect of optimal breathing and yet most people have little to no knowledge of how harmful mouth breathing can be.

Mouth breathing can cause a raft of harmful effects which most people are unaware of, including a severe deterioration in oral health, altered craniosacral and facial development, disrupted/disordered breathing during sleep, poor immune function and poor posture.

• Oral Health: Mouth breathing results in enamel deterioration, gum disease and chronic halitosis (bad breath), as the mouth lacks the filtering qualities of the nose meaning the pollen, allergens and dust particles pass through the mouth negatively affecting the oral microbiome.
• Craniosacral/Facial Development: Mouth breathing can lead to “Long face syndrome” where the face becomes elongated with narrow nostrils, droopy/tired eyes and lips that remain slightly apart.
• Disrupted/Disordered Sleep: Mouth breathing during sleep causes upper airway resistance, increasing the incidence of snoring and sleep apnea. The restlessness that results from mouth breathing during sleep is linked to chronic fatigue, cognitive imbalances, behavioural issues, brain fog, often mistaken for conditions like ADHD.
• Immune Function: The loss of nasal filtration and absence of nitric oxide (released in the paranasal sinuses), resulting from mouth breathing greatly diminishes immune function and can worsen the symptoms of breathing conditions like asthma.
• Posture: Over time, one's posture completely changes as a result of chronic mouth breathing and can lead to forward head posture resulting in head/neck pain, headaches/migraines, upper back tightness, jaw pain and much more.

By starting with the basics of nasal breathing, we can set the foundation of optimal health and avoid the many deleterious effects of dysfunctional (mouth) breathing.

“The journey of a thousand miles begins with one step” - Lao Tzu (Tao Te Ching)

That first step on this journey is awareness.

Start by bringing your awareness to your breath right now...

Without changing the breath, simply observe:

• Are you breathing through your nose or your mouth?
• Is the breath quiet or loud?
• Is the breath fast or slow?
• How does the temperature of the air change - inhalation vs. exhalation?
• Is one nostril more open than the other? If so, which one?

Now place one hand on your chest, and the other on your belly.

• Which hand is moving more?
• Can you feel your belly moving?
• In what direction(s) is your ribcage expanding (if at all)?
• Can you feel your collar bones moving?
• Is your neck engaged or relaxed?
• Is your tongue touching the roof of your mouth?
• Are your jaw and face muscles relaxed?

Now hold your focus at the tip of your nose.

See if you can observe 10 breaths in a row (eyes closed) without losing focus, then come back to the last question...

How did your breath change from the beginning of this exercise, till now?

As you can imagine, there is much more to the practice of breath mastery than breath awareness. However, maybe you felt a difference in your mental state after bringing awareness to your breath. Maybe your mind is a bit quieter. Maybe you feel more emotionally balanced. Maybe you feel a sense of spaciousness. Less physical pain. Some people even have emotional release or sense of euphoria. If you feel inspired (pun intended) - you’re on the right path, keep going.

If you want to improve your breathing, try Tui Tape - this NZ business has a range of “Hypoallergenic & Latex-Free Mouth Tape and Nasal Strips designed to unlock deeper sleep, improve oxygen flow, and boost your daytime focus.”

Use the code BREATHEANANDA at checkout for 10% off or follow the link here.

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Stay Blissed,
Adam
(Founder of Breathe Ananda)