WEBVTT - Short Stuff: Nose Breathing 0:00:00.320 --> 0:00:06.720 Hi, and welcome to the Short Stuff. I'm Josh Clark. 0:00:06.760 --> 0:00:10.760 There's Charles W. Chuck Bryant this short stuff, so let's 0:00:10.760 --> 0:00:15.320 short it up. Yeah, this is about breathing, about the 0:00:15.320 --> 0:00:18.200 benefits of nose breathing. But it could be the shortest 0:00:18.239 --> 0:00:21.320 short stuff ever ever if we just said the biggest 0:00:21.320 --> 0:00:23.520 benefit of nose breathing is that you're not a mouth breather. 0:00:24.200 --> 0:00:28.280 Yeah for real, I've never remember I I do mouth 0:00:28.320 --> 0:00:31.280 breathe if I'm not paying attention to it. Sometimes it's 0:00:31.280 --> 0:00:33.560 all right, I'm just gonna say it. I do try 0:00:33.600 --> 0:00:36.000 to nose breathe. But I was recently diagnosed with a 0:00:36.040 --> 0:00:40.360 deviated septum and it makes sense to me. Like, I'm like, yeah, 0:00:40.400 --> 0:00:42.959 it's hard for me to breathe through my nose. Interesting. 0:00:43.000 --> 0:00:46.040 And then after researching nose breathing, which by the way, 0:00:46.080 --> 0:00:49.000 I think you got this original article from House to Works, right, 0:00:49.200 --> 0:00:52.320 that's right, Um, I'm like, I'm going to get my 0:00:52.400 --> 0:00:55.080 deviated septum fixed. I want to be able to breathe 0:00:55.080 --> 0:00:58.920 through my nose properly. Now is that code for nose jobs? Still? 0:00:59.640 --> 0:01:01.960 I don't think so. I'm fine with my nose. I mean, 0:01:01.960 --> 0:01:06.640 it's a big old thirties comic strip gangster like hook nose. 0:01:06.959 --> 0:01:12.000 But I like it. You know, it is not to 0:01:12.000 --> 0:01:16.119 say other noses are irregular. I love wacky shape noses. Well, 0:01:16.160 --> 0:01:19.039 then you gotta love my nose because it's a it's 0:01:19.040 --> 0:01:21.240 a honker. I never thought it was much of a honker, 0:01:21.280 --> 0:01:22.959 but that it sort of used to be. Code is 0:01:23.000 --> 0:01:26.360 like someone would come back to to class from spring 0:01:26.400 --> 0:01:28.080 break with like a brand new nose. They're like, I 0:01:28.120 --> 0:01:30.360 had a deviated septem. I know what you're talking about. 0:01:30.520 --> 0:01:33.080 That is super eighties. They would be wearing like chunky 0:01:33.160 --> 0:01:35.640 socks and have like their sweater tied together over their 0:01:35.640 --> 0:01:40.160 shoulders and eating like a little cup of yogurt. Uh So, 0:01:40.200 --> 0:01:43.080 what's the big deal? Why should you breathe through your nose? Well, 0:01:43.160 --> 0:01:46.560 there's a guy named James Nestor. He is a nose 0:01:46.600 --> 0:01:49.800 breathing researcher who is also an author on nose breathing. 0:01:49.920 --> 0:01:52.880 He wrote Breath the New Science of a Lost Art 0:01:53.360 --> 0:01:55.560 came out a couple of years ago during the pandemic, 0:01:56.280 --> 0:01:59.720 And um, he isn't it nice, Chuck to be able 0:01:59.760 --> 0:02:03.440 to say things like that in past tense? I just 0:02:03.480 --> 0:02:06.600 said that in past tense, as if the pandemic is over. Yeah, 0:02:06.880 --> 0:02:08.920 not over, but things are certainly much much better. So 0:02:09.160 --> 0:02:13.160 with you wow we anyway, James Nestor says, you you 0:02:13.240 --> 0:02:16.680 want to nose breathe, mouth breathing bad, nose breathing good. 0:02:16.800 --> 0:02:20.200 Like your body is basically equipped for breathing through your nose. 0:02:20.680 --> 0:02:22.960 He said, he doesn't even know why God came up 0:02:23.000 --> 0:02:26.440 with breathing through the mouth. It's so stupid. That's right, 0:02:26.800 --> 0:02:32.240 because your lungs want moist warm or moisture and warmer air, 0:02:33.080 --> 0:02:36.120 and breathing through your nose provides that. It it goes 0:02:36.120 --> 0:02:38.920 when it goes through the nose, it goes through passes 0:02:38.919 --> 0:02:43.400 by these turbinates, these bony structures, and they're covered in 0:02:43.440 --> 0:02:46.560 soft tissue called mucosa, and that stuff is gonna warm 0:02:46.639 --> 0:02:48.760 up and moist uff that air as it goes into 0:02:48.800 --> 0:02:51.120 your lungs, and your lungs gonna be much happier. Plus 0:02:51.120 --> 0:02:54.240 that's not even to mention the cilia, the little hairs 0:02:54.320 --> 0:02:58.079 that lying um your nasal airway. And in addition to 0:02:58.120 --> 0:03:00.680 the big old hairs, but you also have a little 0:03:00.680 --> 0:03:04.720 tiny microscopic here silia that can catch smoke. I mean 0:03:04.760 --> 0:03:07.120 that's just showing off. If you're silly, you're like, watch 0:03:07.200 --> 0:03:09.760 this and you catch a piece of smoke. Um, they 0:03:09.760 --> 0:03:11.919 can catch anything. If you can catch smoke, you can 0:03:11.960 --> 0:03:15.080 filter out basically anything. And that's a big role that 0:03:15.160 --> 0:03:17.519 they play, and they hang onto it and when they're 0:03:17.520 --> 0:03:19.799 sure it's not going to go into your lungs, they 0:03:19.880 --> 0:03:21.840 kind of throw it down your gullet and you end 0:03:21.919 --> 0:03:26.880 up swallowing all that stuff, dander, smoke, paul in, tiny 0:03:26.919 --> 0:03:29.639 little mites, all that stuff goes into your stomach where 0:03:29.680 --> 0:03:33.680 they go through the acid rent cycle and are pulverized 0:03:33.680 --> 0:03:37.400 into nothingness. But that's a that's that just kind of 0:03:37.480 --> 0:03:42.600 underlines like how well equipped for nose breathing we actually are. Yeah, 0:03:42.680 --> 0:03:47.080 it also encourages what's known as die a frammic breathing, 0:03:47.120 --> 0:03:51.800 A funny looking word that g always throws me off. Uh, 0:03:51.800 --> 0:03:54.000 this is that deep breathing. When they talk about, like 0:03:54.040 --> 0:03:57.560 if you've ever taken voice lessons or anything like that, 0:03:57.680 --> 0:04:00.480 or even yoga they talk about or meta tation, they 0:04:00.480 --> 0:04:04.760 talk about diaphragm breathing. That's activating the lower part, the 0:04:04.800 --> 0:04:07.920 lower lobes of your lungs, and that's that's where you 0:04:07.920 --> 0:04:10.240 want to be breathing from as opposed to chest breathing, 0:04:10.720 --> 0:04:14.440 because down there you've got many more um well, there's 0:04:14.600 --> 0:04:17.840 just a bigger percentage of blood than in the upper levels, 0:04:17.839 --> 0:04:19.960 and that's gonna do a whole host of great things 0:04:19.960 --> 0:04:23.680 for you. Yeah, so you're oxygen eating more blood, which 0:04:23.720 --> 0:04:26.560 is good because that means that you're going to get 0:04:26.560 --> 0:04:28.760 more oxygen all throughout your body, because that's one of 0:04:28.800 --> 0:04:32.480 the roles that blood plays. But also, um it releases 0:04:32.600 --> 0:04:37.039 nitric oxide. Nasal breathing does. And I don't understand why 0:04:37.160 --> 0:04:39.760 just nasal breathing, but I could not figure it out. 0:04:40.080 --> 0:04:42.760 But let's just suffice to say that James Nestor knows 0:04:42.760 --> 0:04:45.640 what he's talking about. And then nitric oxide is released 0:04:45.640 --> 0:04:48.880 in nasal breathing, and nitric oxide actually has a bunch 0:04:48.880 --> 0:04:51.800 of different effects, but a big one is that it's 0:04:51.839 --> 0:04:55.560 a vasodilator, which means that it opens up your your 0:04:55.560 --> 0:04:59.320 blood um vessels so that more blood can flow, your 0:04:59.320 --> 0:05:02.880 blood pressure is lower, and you're actually calmer and healthier 0:05:02.920 --> 0:05:05.800 than you would be. And apparently this happens through nasal 0:05:05.839 --> 0:05:10.120 breathing and not through mouth breathing. That's right, So let's 0:05:10.120 --> 0:05:12.960 take a break. If you weren't on board with nose breathing, 0:05:13.240 --> 0:05:14.960 I think you will be when we come back and 0:05:15.000 --> 0:05:23.560 give you a few more reasons. Ask you should know, 0:05:37.839 --> 0:05:42.920 are you an athlete? I exercise, But no, I would 0:05:42.960 --> 0:05:46.280 not say I'm an athlete. I I know it would 0:05:46.279 --> 0:05:49.000 be shameful for me to say yes. If you were 0:05:49.040 --> 0:05:51.960 an athlete, you might want a nose breathe. Uh. There's 0:05:52.000 --> 0:05:56.560 a doctor named Dr John Duilliard who did some studies 0:05:56.560 --> 0:05:59.320 in the nineties when he kind of put mouth breathers 0:05:59.320 --> 0:06:02.520 and nose breathers, uh, neck to neck and said, go 0:06:02.600 --> 0:06:05.440 exercise and let's talk about it. Let's hook you up 0:06:05.440 --> 0:06:09.159 to some machines and stuff like that. And interestingly he 0:06:09.160 --> 0:06:11.200 found there there wasn't really a big difference in your 0:06:11.200 --> 0:06:14.680 heart rate depending on how you breathe, but a really 0:06:15.400 --> 0:06:19.640 pretty substantial difference between your breathing rate. Uh. A lot 0:06:19.800 --> 0:06:22.839 more mouth breathing going on. I think forty eight breasts 0:06:22.880 --> 0:06:27.880 per minute compared to fourteen nasal breaths per minute when 0:06:27.920 --> 0:06:31.520 you're exercising on that stationary bike, and that I guess 0:06:31.560 --> 0:06:36.440 that's just because you're deeper breathing, would be my guess. Y, Yes, 0:06:36.560 --> 0:06:39.880 supposedly because you'd be using those lower lobes if you're 0:06:40.000 --> 0:06:42.800 if you're no nasal breathing over mouth breathing, it's a 0:06:42.839 --> 0:06:46.080 big difference fourteen eight. Yeah, and it's a big difference 0:06:46.080 --> 0:06:50.040 in your perception of how hard and torturous the exercises too, 0:06:50.200 --> 0:06:52.080 because you'd you'd be like, well, who cares if you're 0:06:52.120 --> 0:06:54.960 if you're taking more breaths through your mouth, well, that 0:06:54.960 --> 0:06:59.960 that creates the perception of more exertion. So apparently athlete 0:07:00.320 --> 0:07:03.640 who um, who were put through the study and we're 0:07:03.680 --> 0:07:07.960 basically reached like their max capacity on a stationary bike. Um. 0:07:08.080 --> 0:07:11.440 Then the nose breathers said that they were hitting about 0:07:11.440 --> 0:07:14.760 a four in exertion, while the mouth breathers said that 0:07:14.800 --> 0:07:17.400 they were hitting about a ten. And these are people 0:07:17.400 --> 0:07:20.160 who are like equally fit equally athletics, so when they 0:07:20.200 --> 0:07:23.000 max out, it's basically the same thing. The only difference, 0:07:23.040 --> 0:07:25.920 The only variable was whether they were mouth breathing or 0:07:25.920 --> 0:07:31.240 nose breathing. That is astounding. Remember when those uh, I 0:07:31.280 --> 0:07:32.880 don't remember the brand, and I don't want to buzz 0:07:32.920 --> 0:07:35.600 market anyway, but the little strips that you put on 0:07:35.640 --> 0:07:37.440 your nose to open your nose up a little bit. 0:07:37.480 --> 0:07:43.520 Remember when those made the rounds, especially with athletes, Yeah, 0:07:43.680 --> 0:07:45.760 like football, Like you didn't see a football player that 0:07:45.760 --> 0:07:48.120 wouldn't wearing one of those, And now you never see 0:07:48.160 --> 0:07:52.680 those anymore. I think they turned everybody's nose green. I 0:07:52.720 --> 0:07:55.400 wonder if they were just like I don't know, I 0:07:55.440 --> 0:07:58.160 wonder if they realize a it maybe didn't have a benefit, 0:07:58.840 --> 0:08:01.680 or just kind of went through that fat cycle. My 0:08:01.760 --> 0:08:04.320 experience with them was that it worked too well, Like 0:08:04.360 --> 0:08:07.240 it opened up my nostrils so much I got a toothache. 0:08:08.160 --> 0:08:11.800 Really yeah, I've never released them again. They really worked? 0:08:13.400 --> 0:08:17.520 Is that a joke? Though? It real toothache? But what's 0:08:17.560 --> 0:08:20.240 the How does that mechanism work? I don't know, but 0:08:20.560 --> 0:08:25.000 the two were definitely related. Yeah you just said that 0:08:25.040 --> 0:08:28.760 as in like, don't ask any more questions. So back 0:08:28.800 --> 0:08:30.760 to whether or not I'm an athlete, No I'm not. 0:08:31.920 --> 0:08:35.079 But I did try this, actually chucked just this very morning, 0:08:35.480 --> 0:08:38.640 after after doing some researching, I went and jogged and 0:08:38.679 --> 0:08:41.520 I tried breathing through my nose, and my stupid deviated 0:08:41.520 --> 0:08:44.439 septum kept me from doing it. But I really want 0:08:44.480 --> 0:08:45.880 to be able to do this. I want to be 0:08:45.920 --> 0:08:49.080 able to nose breathe while I'm exercising, because I really 0:08:49.120 --> 0:08:52.040 like start panting like after a while because I'm mouth breathing, 0:08:52.200 --> 0:08:55.280 and you end up taking these short, gulpie shallow breaths, 0:08:55.720 --> 0:08:57.960 you know, when you're really exerting yourself towards the end 0:08:57.960 --> 0:09:00.720 of the the um run or what ever. Yeah, and 0:09:00.760 --> 0:09:04.080 it's it's not fun, Like everything else can be fun, 0:09:04.120 --> 0:09:05.800 but the breathing part can really kind of make it 0:09:05.800 --> 0:09:08.400 feel like you're suffering, you know. Yeah, I mean the 0:09:08.559 --> 0:09:11.440 the that's yeah, that's where I suffer the most with 0:09:11.480 --> 0:09:15.839 my cardio. Yeah, I can, I can commiserate. Uh, let 0:09:15.840 --> 0:09:18.360 me see. Oh, the other big thing is a lung capacity. 0:09:19.080 --> 0:09:21.880 You can train yourself to increase your lung capacity because 0:09:22.840 --> 0:09:25.360 people that do like things like free diving or just 0:09:26.200 --> 0:09:29.040 the whole breath for competition. I'm sure that exists. Yeah, 0:09:29.679 --> 0:09:33.080 like at the swimming pool in the summertime, you can 0:09:33.120 --> 0:09:36.959 increase your lung capacity. And there was a study, I 0:09:37.000 --> 0:09:39.040 think it was a twenty nine almost thirty year study 0:09:39.800 --> 0:09:43.080 in the journal chest that's a great name, great read 0:09:43.160 --> 0:09:45.960 in two thousand that showed that you can increase your 0:09:46.000 --> 0:09:48.520 lung capacity by nose breathing and that that goes a 0:09:48.559 --> 0:09:52.280 long way toward being healthier. Like if you have bigger 0:09:53.200 --> 0:09:56.040 lungs capable of breathing more, you're you're literally going to 0:09:56.120 --> 0:10:01.160 live longer. Yeah, and UM, it's no coincidence that breathing 0:10:01.440 --> 0:10:04.440 and especially like really paying attention to your breath and 0:10:04.520 --> 0:10:09.680 like UM creating like a slower, longer breathing pattern is 0:10:09.720 --> 0:10:13.680 a huge part of meditation and UM. James Nestor, the 0:10:13.840 --> 0:10:17.040 author and breathing researcher, he says the UM there's a 0:10:17.120 --> 0:10:20.440 kind that's called coherent breathing, and he said, a good 0:10:20.480 --> 0:10:23.520 way to UM to work on breathing is to try 0:10:23.559 --> 0:10:27.400 this coherent breathing where you breathe in uh slowly for 0:10:27.440 --> 0:10:29.760 about five to six seconds, and then you exhale over 0:10:29.760 --> 0:10:33.240 about five to six seconds. And it's surprisingly hard, especially 0:10:33.240 --> 0:10:36.320 the exhaling part. And that makes sense because if you've 0:10:36.320 --> 0:10:39.559 ever trained your lungs on one of those little like 0:10:39.840 --> 0:10:42.880 UM breathing trainers, you know what I'm talking about. It's 0:10:42.880 --> 0:10:44.800 like a handheld piece of plastic with like a blue 0:10:45.440 --> 0:10:47.920 corrugated tube coming out of it that you blow into. 0:10:48.200 --> 0:10:50.640 You know what I'm talking You usually see him at 0:10:50.679 --> 0:10:53.960 the hospital. You me got him for us UM during 0:10:53.960 --> 0:10:56.760 the beginning of the pandemic because she was worried our 0:10:56.840 --> 0:11:00.160 lungs we're gonna collapse if we got COVID. She was like, 0:11:00.160 --> 0:11:04.040 we need to practice on these. It's really hard. Um. 0:11:04.080 --> 0:11:07.480 But it's not the it's not the um the breathing 0:11:07.480 --> 0:11:09.920 out part that's the easy parts. The breathing in part 0:11:10.040 --> 0:11:13.320 that's the hardest part. But for me, with the coherent breathing, 0:11:13.320 --> 0:11:16.760 the exhale is the hardest. It's it's weird and interesting, yeah, 0:11:16.840 --> 0:11:19.760 but it's it's fun to try, actually, and you definitely 0:11:19.840 --> 0:11:23.079 can see like huge improvements in a very short time 0:11:23.240 --> 0:11:26.760 if you actually do try to expand your lung capacity. Yeah, 0:11:26.800 --> 0:11:28.720 I'm gonna work on the sum. Uh. They say, if 0:11:28.760 --> 0:11:32.920 you have anxiety to to exhale for longer, if you'd 0:11:32.960 --> 0:11:34.920 like do that five or six second inhale, try and 0:11:34.960 --> 0:11:38.000 do like an eight to nine second out exhale outdale. 0:11:39.320 --> 0:11:42.920 So you need an outhale. Uh So yeah, this is 0:11:42.960 --> 0:11:47.160 all you know, it's funny, like exercises great, and it's 0:11:47.160 --> 0:11:49.880 certainly something that people should do. But the more I 0:11:49.960 --> 0:11:53.439 learned about stuff, like, the more it seems like stretching 0:11:53.600 --> 0:11:57.240 and breathing and like these really fundamental things. If you 0:11:57.280 --> 0:12:01.600 really tackle that when you're younger, can really extend your 0:12:01.720 --> 0:12:05.200 life in healthier years, you know, definitely, But it's also 0:12:05.280 --> 0:12:10.120 never too late to start to never too late. Um so, Chuck, 0:12:10.160 --> 0:12:12.080 you said, never too late. I think that's the end 0:12:12.120 --> 0:12:18.160 of the short stuff. I think so. Stuff You Should 0:12:18.160 --> 0:12:20.600 Know is a production of I Heart Radio. For more 0:12:20.640 --> 0:12:24.640 podcasts my heart Radio, visit the iHeart Radio app, Apple Podcasts, 0:12:24.720 --> 0:12:26.559 or wherever you listen to your favorite shows.