By Ayce B. Ozerdem
Breathing is something we barely think about — but maybe we should. More and more research shows that how you breathe — especially whether you breathe through your nose or your mouth — can have a big impact on your health and energy levels.
One of the biggest reasons nasal breathing matters? Nitric oxide production. When you breathe through your nose, your nasal passages naturally release nitric oxide (NO), a powerful molecule that helps widen your blood vessels (a process called vasodilation). This allows more oxygen to move efficiently from your lungs into your bloodstream. A study published in the European Respiratory Journal found that nasal breathing increased arterial oxygenation and even helped reduce pulmonary artery pressure, particularly in patients after heart surgery (source). In short: better breathing, better blood flow, better health.
But that’s not all. Nasal breathing also slows down how fast air moves into your body. That might sound like a bad thing, but actually, it’s the opposite. When air moves more slowly, your lungs have more time to transfer oxygen into your blood and remove carbon dioxide (CO₂). This process keeps your blood pH levels stable, which is critical for everything from keeping your muscles working properly to maintaining your energy and focus throughout the day.
Another important bonus: your nose acts as a natural filter and humidifier. It warms, moistens, and cleans the air you breathe, trapping dust, allergens, and even some viruses before they can reach your lungs. Mouth breathing skips that step, letting in dry, unfiltered air, which can lead to more respiratory infections over time.
In fact, breathing through the nose has been linked to better sleep, lower stress levels, and even improved athletic performance. Researchers like Jerath et al. (2006) have shown that nasal breathing can activate the parasympathetic nervous system — the “rest and digest” part of your body — helping you stay calm and relaxed even during stressful moments.
Where Sophrology Comes In
Sophrology, a mind-body practice developed in the 1960s by neuropsychiatrist Alfonso Caycedo, places a strong emphasis on conscious nasal breathing as a key part of its method. In Sophrology, breathing exercises (especially nasal breathing) are combined with gentle movement, visualization, and relaxation techniques to bring balance to both mind and body. Practicing Sophrology helps train you to become more aware of your breathing patterns and gently shift from shallow, rapid mouth breathing to deeper, calmer nasal breathing.
Scientific studies on relaxation techniques, like those used in Sophrology, show they can lower cortisol levels, boost immune system function, and improve heart rate variability — all crucial indicators of better stress resilience and long-term health.
In many Sophrology sessions, you’ll start by focusing simply on breathing deeply through the nose, synchronizing breath with gentle body awareness. Over time, this practice not only supports physical health but also strengthens mental clarity, emotional balance, and overall well-being.
It’s a simple but powerful way to reconnect with your own breath — and by doing so, reconnect with your best self.
So what can you do?
Start simple. During the day, whenever you notice yourself mouth breathing (especially while working, exercising, or stressed), gently close your mouth and inhale through your nose instead. If you have trouble at night, some people even try simple breathing exercises before bed or talk to their doctor about strategies to encourage nasal breathing during sleep.
And if you want to go deeper, exploring Sophrology can offer a beautiful, structured way to integrate mindful breathing, movement, and relaxation into your daily routine.
It sounds almost too easy — but sometimes, the simplest changes are the most powerful. Breathing through your nose could be one of the easiest ways to boost your energy, strengthen your immune system, and even support your heart and brain health.
So, start right now, with your very next breath!
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