S2_EP_36 Nasal vs. Mouth Breathing During Intense Exercise

• Background to how I starting using nasal breathing with clients
• The rate limiter for nasal breathing during exercise
• Review of the literature (references below)
• Myths related to slow breathing
• Should we nasal breathe 100% of the time
• Where is nasal breathing most useful

References:

Alex Hutchinson, Endure

Veli, N. (1983). Oronasal airway choice during running. Respiration Physiology, 53(1): 129–133. PMID: 6622862

Saibene F, Mognoni P, Lafortuna CL and Mostardi R. (1978). Oronasal breathing during exercise. Pflügers Archives, 378(1): 65-69. https://doi.org/10.1007/BF00581959

LaComb, CO, Tandy, RD, Lee, SP, Young, JC and Navalta, JW. (2017). Oral versus Nasal Breathing during Moderate to High-Intensity Submaximal Aerobic Exercise. International Journal of Kinesiology and Sports Science, 5(1), 8-16. DOI: http://dx.doi.org/10.7575//aiac. ijkss.v.5n.1p.8

Recinto, C, Efthemeou, T., Bofelli, PT, and Navalta, JW. (2017). Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses. International Journal of Exercise Science, 10(4): 506-514. PMCID: PMC5466403

Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995 Sep;27(3):51-5. PMID: 8599744.

Dallam, George & McClaran, Steve & Cox, Daniel & Foust, Carol. (2018). Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science. 6. 22. 10.7575/aiac.ijkss.v.6n.2p.22.

Other helpful links:

5 top breathing hacks to improve your HRV, health & performance

Alternate Nostril Breathing: The Benefits & How To Do It

Why you should use nasal breathing when you exercise - The Washington Post

ResearchGate

Response of nasal airway and heart rate variability to controlled nasal breathing - PubMed

The impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory | Advances in Physiology Education

Dynamic Changes in Heart Rate Variability and Nasal Airflow Resistance during Nasal Allergen Provocation Test