I'm going to go back to basics now breathing through your nose human-beings we've been breathing through our nose for hundreds of thousands of years up until the 1600s how do they know when anthropologists looked at the skulls of people from upper-middle class backgrounds in Europe they had access to sugar and they've had access to sugar since about ten six ten hundred and sixty AD the anthropologist looked at this goes the shape of the faces and the individuals who had access to sugar at very narrow jaws now your narrow jaw is because your tongue isn't in
the roof of the mat when you were growing up as a kid if we have the mouth closed we have our tongue resting in the roof of the mouth and if we have our tongue resting in the roof of the mouth the jaws are shaped by the pressure of the tongue as a dress in the roof of the mouth if you have your mouth open you cannot have your tone in the roof of the mouth so they knew by the shape of the jaws with the pressures exerted by the cheeks inwards and the lips inwards
that it caused changes to the jaws now what's the problem with this it's not just the jaws that are affected it's their airway now we know that 50% of children are persistently mouth breathing it's affecting their academics it's affecting their development it's affecting their sleep but if it causes and it does cause craniofacial changes these people will have craniofacial changes for their entire life I have crooked nose my Maxell isn't forward enough my mandible is setback I wouldn't be an athlete my jaws aren't forward enough in the face does that make sense that was from
20 years of map reading that's why I wear braces at the age of 43 because I've had my jaws expanded so it's very important for the craniofacial development to make sure that our tongue is resting in the roof of the mouth when the tongue is resting in the roof of the mouth it drives the shape of the face forward so you have your nose here and you have your jaws this person here has a really good airway their jaws are far forward on there face that is brilliant does it make sense if you look at
the top athletes in the world they have got a good airway my airway my nose is bent because my maxilla is set back and my jaw is more like - so you see that my jaw is coming in on my airway and if your jaw is coming in on your airway your airway is smaller this is your nasal cavity the nose is a wonderful design we never kind of give it some appreciation you have to narrow nostrils they're very narrow so that when you breathe through it speeds up the air and then the air goes
into a larger nasal cavity and that causes it slow down so initially the air speeds up but then the particles in the air are dropped into the nasal cavity and the nasal cavity then cleans - it also pickups picks up nitric oxide and you have this nitric oxide air coming down into your lungs and that's when it happens helps to improve ventilation perfusion this book here is a yoga book written in 1903 one of the first lessons and the yoga science of rat is to help is to learn how to breathe through the nostrils and
to overcome the common practice of mouth breathing well I'd say he must be turning in his grave many of the diseases to which civilized man is subject are undoubtedly caused by dis common habit of mouth breathing so even back in 1903 now there was a book written in the 1870s called shut your mouth and save your life it was written by an American painter called George Caitlin and he looked at the North American Indian tribes and he saw one thing every time the baby had the mat opened the Indian murder went over to the baby
and pressed the lips together he also talked about the European settlers and the babies gasping with her mouth open and he compared a head and yes it's not scientific but it's a nice observation so you'll get the book and the internet it's called shut your mouth and save your life that's back in the eighteen eighteen hundreds benefits of nose breathing Turkey functions in the human body Turkey functions it imposes 50% resistance to your Airstream this is very important during the day your nose slows down your breathing and by slowing down your breathing you pick up
a higher concentration of nitric oxide by slowing down your breathing the air is coming into the lungs at a slower pace and it gives enough time for oxygen transfer to take place the blood in the lungs the blood is exposed to the small air sacs for three-quarters of a second so you have your small air sacs Tia viola and your blood vessels the blood in the capillary is exposed to this for three-quarters of a second gas transfer must take place within that time but if you're breathing hard if you're breathing fast it's not giving enough
time for oxygen transfer to take place another aspect I wish ventilation/perfusion I'd like you to look down at your chests look down at your chest take a breath through your mouth when you breathe through your mouth what part of the body moves is that your diaphragm or your chest your own agreement with that it's your chest yeah it's normal that mouth breathing ventilates mainly the upper part of the chest the upper chest you cannot establish diaphragmatic breathing if you continue breathing true and open might as a group of people here how many of you wake
up with a dry mouth in the morning it's a few well that's mouth breathing all night that's chest breathing all night and that's stressed breathing all nice chest breathing is fight or flight is stress it's fast breathing so your blood in the lungs is mainly concentrated in the lower parts of the lungs most fluids in the lower lobes but if you're breathing with your mouth you're taking more air into the upper but this is where does a gas mismatch ventilation/perfusion is poor there should be a ratio the ratio of air the ratio of oxygen meet
meeting the ratio blood should be one if you breathe through your nose you carry the air deep into the lungs Noah's breathing activates the diaphragm motor breathing activates the chest many people go to learn diaphragmatic breathing they're taught about the importance of diaphragmatic breathing but nobody talks about breathing through the nose big problem big miss miss there when you breathe through your nose you pick up nitric oxide so you have your nose you have your nasal cavity you have your turbinates and nitric oxide is released into the nasal cavity you breathe through your nose you
carry nitric oxide into your lungs and as you bring nitric oxide into your lungs nitric oxide redistributes the blood from the lower lobes to the upper so nose breathing brings the air from the upper to the lower and nitric oxide brings the blood from the lower to the upper does that make sense that's ventilation perfusion now with an athlete we want to make sure that an athlete has good breathing during the day good breathing during night and then they will have good breathing during sport you can't have poor breathing patterns during the day and during
sleep and then for it to automatically correct itself it's not going to happen it's the same with the mind if the mind is active and agitated during the day it's not automatically going to go into the zone during sports one influences the other nose breathing slows down in the breaths there's a pacemaker in the brain that is monitoring your breathing and Stanford Medical School discovered it in March of this year so you've got a pacemaker in your brain which is monitoring your breathing if you breathe fast that pacemaker sends signals of agitation to the brain
if you breathe really slowly the pacemaker is going to send signals of calming fast breathing causes stress mouth breathing is fast breathing does that make sense yeah warms and humidifies the air you get a better oxygen uptake by breathing through your nose by the way 10 to 20% better know as breeders are healthier than my readers in many ways concentration focus ability to handle stress sleep breathing and also if we have our mouth open during childhood you have problems like I have wit forward head posture because if we have the mat open we're trying to
get the tongue out of the airway the airway is the most important function in the human body the airway the airway is King airway trumps everything if you have your mouth open and if your jaws are set back a little bit where's the tongue gotta go into the airway but you can't have your tongue in the airway so what do you do to get the tongue out of the airway you push everything forward so the individual whose mouth breathing is pushing everything forward to get the tongue out of the airway but then they're putting a
lot of pressure on the rest of the body so it's very important breathe through the nose and have the tongue resting in the roof of the mouth so removes germs bacteria you've got increased risk of forward head posture dry mouth if you're breathing through your mouth increased gum disease dental cavities bad breath that's a sort well-documented academic performance and children is lower in my readers speech problems is higher in my readers than nose readers by Bret snoring and obstructive sleep apnea you can't have a good night's sleep if you wake up it'll dry out in
the morning can't and if your sleep is affected your day is affected if you want to have a good sports day you want to make sure that your sleep is good nitric oxide you breathe through your nose you carry nitric oxide into your lungs it opens up the airways it sterilizes the incoming air in 1992 the journal science said it was the one of the most important molecules of the human body they said it was the one molecule that unites all the major disciplines of medicine nitric oxide plays a role in many functions throughout the
body and most certainly the lungs the slower you breathe to higher the concentration of nitric oxide so if you're breathing really slowly you're carrying a high concentration of nitric oxide into the lungs and it's opening up the airways to diaphragm if you breathe through your nose you activate to die from this paper here is looking at what happens if you breathe through your nose versus your mouth they look at nose breathing in 30h mouth breathing group 38 nose breathing groups they said that mouth breathing reflex and the lower recruitment of the accessory inspiring muscles during
fast inspiration and lower diaphragmatic amplitude compared to nose breathing this hasn't really been studied it's something that we would have seen for many many years if you breathe through your mouth you breed using the upper chest and if you breathe through your nose your bridges in the diaphragm that's what the study is showing yeah so it confirms I know we spoke about that yesterday that's the paper on the benefits of diaphragmatic breathing post exercise and results demonstrate that relaxation induced by diaphragmatic breathing increases antioxidant defense after exhaustive physical exercise it's a tremendous way to recover
post exercise breathing using the diaphragm but how about your breathing using the diaphragm at rest all the time you're going to keep your body in that stage diaphragmatic breathing reduces heart rate increases insulin reduces glycemia reduces free radical production as indicated by the higher antioxidant levels the consequence is a lower level of our state of stress which suggests that appropriate diaphragmatic breathing could protect athletes against the long term adverse effects of free radicals your recovery is better and if your recovery is battery or less prone to injury
