Don’t be a mouth breather!

Maybe it’s an occupational hazard, but as I listen to podcasts, newscasters, people being interviewed, what is bluntly obvious to me is how much they suck the breath in through their mouth when speaking.

Does this happen to you? Are you even aware of it? I posted a video recently on how to best handle breathing when speaking, something I personally do and am now programmed to be aware of, all the time.

I prioritize breathing through my nose, every day. Because these 24 hours are actually quite precious.

“Begin at once to live, and count each separate day as a separate life.” – Seneca

Every day, we’re given the same 24 hours, yet how we use them determines the quality of our lives. The Stoic philosopher Seneca advised seeing each day as a complete experience—not just a bridge to something better, but an entire life unto itself.

The ordinary moments matter. The breath we take right now matters.

“Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment.” – Thich Nhat Hanh

Inspired by Hahn, make this a sacred commitment —a promise to fully live today, here and now. Not to dwell on yesterday’s regrets. Not to chase tomorrow’s illusions. Just today. Just this breath.

Wake up positive, ready to smile. Is that your default state?

When sleeping did you breathe through your nose? If not, the chances are your sleep was a much lower quality. You will wake up with more fatigue.

Not just tired. Fatigue. Meaning your nervous system is not fully restored from the previous 24 hours. You will be less mentally clear.

Pay attention throughout the day. Breathe through your nose.

Why Nose Breathing Matters

We don’t often think about how we breathe. It happens automatically. But if you’re breathing through your mouth all day (or night), you’re stressing yourself out—without even realizing it.

Breathing through the nose isn’t just a small adjustment—it’s a biological advantage.

Textbook reasons to breathe through your nose:

• Filtration – Your nose is lined with tiny hairs (cilia) and mucus that trap dust, allergens, and pollutants before they reach your lungs. Mouth breathing? No such filter.
• Humidification – It adds moisture to the air, preventing dry mouth and throat.
• Temperature Control – The nasal passages not only humidify but warm or cool the air before it enters your lungs, reducing irritation and improving oxygen uptake.
• Oxygen Absorption & Circulation – The nose regulates airflow, allowing for deeper oxygen exchange in the lungs, increasing efficiency. It also produces nitric oxide, which improves blood circulation, brain function, and immunity.

But the real magic has yet to be added into the textbooks, so find it out by experience:

• Calm – Nose breathing engages your parasympathetic nervous system, reducing stress and anxiety.
• Clear – It improves oxygen absorption and brain function, keeping your mind sharp.
• Energized – It optimizes airflow, increases nitric oxide production, and boosts endurance.

How to Train Yourself to Nose Breathe

If you’ve been a lifelong mouth breather, switching to nose breathing might take practice. But it’s worth it.

Here’s how to start:

1. Consciously Breathe Through Your Nose

   Throughout the day, check in with yourself: Are you breathing through your nose? Make it a habit while working, driving, or resting.

2. Use Breathing Exercises

   To harness the benefits of nasal breathing, consider the following practice:

   • Quad-Ratio Breath (1:1:2:1) – This technique involves inhaling for a count, pausing, exhaling for double the inhalation count, and pausing again. For example, inhale for 2 seconds, hold for 2 seconds, exhale for 4 seconds, and hold for 2 seconds. This method can help manage stress and improve respiratory efficiency.
3. Practice Nose Breathing During Exercise

   At first, it may feel unnatural, but train yourself to inhale and exhale through your nose during low to moderate exercise. Over time, endurance will improve.

That’s what you get when you commit to nose breathing—not just during meditation or workouts, but all day, every day.

And breath is where it all begins. Because how you breathe determines how you live.

Most of us don’t even think about it. Mouth breathing is common, especially in moments of stress, exertion, or sleep. But it’s a habit that’s quietly draining our energy, clouding our minds, and even impacting our physical health.

Only YOU can make the difference, make the change,

To NOT be a Mouth Breather

And make this 24 hours full of smiling, more joy, and continuous nose breathing.

May you be Calm, Clear, and Energized.