Make a conscious effort to breathe through your nose throughout the day and especially at night, as nasal breathing humidifies, pressurizes, and filters air, leading to 20% more oxygen absorption and protecting your lungs.
Use a small piece of tape (about half a postage stamp size) across your lips at night to train your mouth to stay shut, which can prevent snoring, sleep apnea, and improve overall breathing efficiency and well-being.
Aim for 6-8 breaths per minute, breathing slowly and deeply through your nose, as this increases oxygen absorption, reduces strain on your heart, lowers blood pressure, and promotes a state of coherence and healing in the body.
Practice slow, efficient nasal breathing for a few minutes each day, even while watching TV, driving, or at the dinner table, to acclimate your body to this natural form of breathing and develop it into a habit.
Increase masticatory stress by chewing tougher, natural foods, and chew on one side of your mouth at a time to stimulate a parasympathetic (relaxation) response, which can help develop a larger airway and improve digestion.
When exercising, breathe only through your nose and slow down if you find yourself needing to mouth breathe, as this allows your body to operate in an aerobic state for longer, improving efficiency and recovery.
Be aware of the tendency to hold your breath or breathe dysfunctionally when stressed by digital tasks like checking emails or Zoom calls, as this can induce a stress response and negatively impact neurological and physical health.
Implement a 2-5 minute slow breathing practice during transition times, such as before meals or shifting from work to home life, to calm your body, reduce stress, and improve digestion and overall well-being.
Consider intense, conscious over-breathing practices (like the Wim Hof method) for short periods to purposely stress the body, which can help regulate the autonomic nervous system and immune system, potentially reducing symptoms of autoimmune diseases.
Approach breathing practices with skepticism, research the science yourself, and experiment with simple techniques like 6-breaths-per-minute breathing while monitoring your own body (e.g., blood pressure) to personally verify the benefits.
Understand that acclimating to nasal breathing, especially during exercise, can take weeks or months, so be persistent and allow your nose to open up and adapt over time.
Understand that mouth breathing is natural and fine during specific activities like talking, laughing, or swimming; the focus is on avoiding chronic, habitual mouth breathing, not eliminating it entirely.
If you have asthma or emphysema, seek information on breathing protocols that can complement your medical treatment, as these techniques have been shown to reduce symptoms and improve respiratory function (always consult your doctor before altering medication).