Breathing is a fundamental aspect of life, yet many people are unaware that the way they breathe can significantly impact their health. Correct nasal and diaphragmatic breathing offers numerous benefits, especially for those experiencing head, neck, and jaw pain. This blog post explores the importance of these breathing techniques and their positive effects on overall health.
The Importance of Nasal Breathing
1. Optimal Oxygenation: Nasal breathing plays a crucial role in producing and releasing nitric oxide in the paranasal sinuses. Nitric oxide promotes optimal oxygenation of the brain, muscles, and organs, enhancing overall physiological function (Lundberg, J. O. N. et al., 1995).
2. Controlled Breathing: Airway resistance is approximately 200% higher during nasal breathing compared to mouth breathing. This increased resistance slows down inhalation and exhalation, allowing for more efficient gas exchange. Slow exhalation maximizes oxygen absorption, leading to better blood oxygenation (Swift, D. L., et al., 1988). Moreover, a slower exhalation phase of breathing has a direct impact on reducing one of cortisol, our stress hormones.
3. Health Benefits: Nasal breathing results in higher levels of nitric oxide release, which improves blood oxygenation and enhances cardiovascular health. Studies have shown that nasal breathing significantly lowers blood pressure, reducing the risk of heart disease (Stanek, A. et al., 2021).
4. Relaxation of Facial Muscles: Nasal breathing allows the mouth to remain closed and the tongue to rest on the roof of the mouth. This positioning helps the muscles in the face and around the jaw to relax. The tongue assists in stabilizing the jaw, reducing the load on both jaw joints, which can alleviate pain and discomfort in the temporomandibular joint (TMJ) (Kawazoe, Y. et al., 2012).
The Role of Diaphragmatic Breathing
1. Inducing Calm and Relaxation: Diaphragmatic breathing activates the parasympathetic nervous system, promoting a ‘rest and digest’ response. This reduces stress hormone levels and induces a sense of calm, which can alleviate pain and discomfort in the head, neck, and jaw (Jerath, R. et al., 2006).
2. Reducing Neck and Jaw Tension: Upper chest breathing engages the accessory muscles of the neck, leading to increased tension and reduced oxygen exchange. Diaphragmatic breathing, on the other hand, encourages proper neck and jaw mechanics, reducing the likelihood of pain and dysfunction (Courtney, R. et al., 2011).
3. Cardiovascular Health: Correct breathing patterns, including nasal and diaphragmatic breathing, contribute to lower blood pressure and a reduced risk of cardiovascular diseases. This is particularly beneficial for individuals with head, neck, and jaw pain, as it promotes overall well-being and reduces the burden on the heart (Epel, E. S. et al., 2009).
Conclusion
Correct nasal and diaphragmatic breathing are essential for maintaining optimal health and managing symptoms in the head, neck, and jaw. These techniques enhance oxygenation, reduce stress, and promote proper muscle function. If you are experiencing pain or discomfort, consider incorporating these breathing methods into your daily routine. For more information and access to research studies on the benefits of nasal and diaphragmatic breathing, please contact us at Sunshine Coast Health Services.
Disclaimer
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