The Art of Breathing in the time of Covid-19

THE ART OF BREATHING IN THE TIME OF COVID-19

 

 

Many people struggle to breathe but most people do not breathe correctly. More than ever before the risk of airborne viruses is prevalent. Learning to breathe the right way can reduce the risk of contracting the Covid-19 virus. This virus is primarily airborne and with many people breathing through their mouth the risk of infection becomes horrifyingly higher. Initially nasal breathing can be difficult but with practice and concentration it can become a lifesaving habit.  

 

Whether you are wearing high level respirator masks or no mask many health professionals and others in the general public inadvertently begin to mouth breathe. This may have been unavoidable in the past but now it will be a dangerous life-threatening habit. Mouth breathing can also result from allergies and obstruction of the airway. Instinctively, the mouth opens because there is less resistance bringing air though the mouth than the nose but mouth breathing bypasses the many benefits of breathing through the nose. It is a skill which we urgently need to practice and learn now.

 

Benefits of Nasal Breathing

Mouth breathing activates upper chest expansion, limiting the flow of air to the alveoli, where the gas exchange occurs. Breathing through the nose is associated with diaphragmatic breathing, or bringing air down into the alveoli, increasing blood oxygen levels, as well as particle filtration to remove contaminants. Nasal turbinates warm and humidify the air as it moves into the lungs. In contrast, oral breathing is drying, both to the respiratory system and to the body, increasing dehydration and inflammation. Furthermore, tonsils and adenoids become the primary filters during oral breathing, causing them to enlarge and obstruct airflow. 

An additional benefit of nasal breathing is the effects of nitric oxide. Nitric oxide is a vasodilator and bronchodilator with potent antimicrobial effects against viruses, bacteria, and fungi. The body produces NO in various places but predominantly in the sinus cavities. It is not produced in the mouth. Breathing in through the nose brings NO into the lower respiratory system where it continues its antimicrobial activity and improves oxygen uptake in the blood. A diet of leafy green vegetables, beetroot, and other foods high in nitrates may increase NO in the body in general with beneficial vascular effects.⁴ Clinical trials on the direct application of NO to the respiratory system are currently underway, investigating the effects of inhaled nitric oxide for prevention and treatment of COVID-19.³

An additional benefit of nasal breathing is relaxation. Breathing through the nose encourages light, slow, and deep breathing. Nasal breathing is tied to diaphragmatic breathing and invokes a parasympathetic nervous system (PNS) response. The PNS (rest and digest) activates the vagus nerve, which innervates internal organs including the heart, lung, and digestive tract. Conversely, oral breathing activates the sympathetic nervous system (fight or flight), elevating pulse and breathing rates and slowing digestion to divert energy to the skeletal muscles. Maintaining light, slow nasal breathing while wearing a respirator mask could reduce the amount of carbon dioxide accumulation in the dead space of the mask, resulting in less carbon dioxide consumed with the next inhalation. Less inhalation of carbon dioxide will reduce symptoms of headache, dizziness, and breathlessness.

Breathing through the nose is natural and healthy. It enhances overall health and is our first line of defense against airborne contaminants. A greater awareness of these merits can make a difference in personal and community health. Pay attention to your breathing, make nasal breathing a habit, and take advantage of nature’s first responder.