A growing body of scientific evidence highlights the health advantages of nasal breathing over mouth breathing, with implications spanning respiratory efficiency, mental health, and emotional regulation. This research interest has practical significance as more consumer health devices aim to track and enhance breathing habits for better wellness outcomes.

Nasal breathing functions as a natural filter and humidifier, trapping harmful particles and warming the air before it reaches the lungs (Henry Ford Health, 2022; Germain, 2025).

This not only supports cleaner respiration but also promotes the release of nitric oxide, a compound that improves oxygen delivery by dilating blood vessels. Studies also underscore how nasal breathing can positively influence the parasympathetic nervous system, reducing stress responses and encouraging a "rest and digest" physiological state (Henry Ford Health, 2022; Jerath & Beveridge, 2020).

Athletic research supports this connection further. A 2024 study involving elite endurance athletes found that those practicing diaphragmatic (deep nasal) breathing had significantly better pulmonary function test scores than those using thoracic or abdominal patterns (Sikora et al., 2024). These findings suggest a direct link between breathing pattern and lung performance, with diaphragmatic breathers exhibiting higher lung volumes and better gas exchange. In parallel, forced oscillation tests indicated better respiratory elasticity among nasal breathers, suggesting more efficient lung mechanics.

From a neurological standpoint, slow nasal breathing has been shown to modulate brain activity, particularly in areas related to emotion and cognition (Ashhad et al., 2022; Jerath & Beveridge, 2020). Controlled breathwork influences brain wave patterns, calming emotional centers like the amygdala and synchronizing neural rhythms.

These effects translate into improved focus, mood regulation, and reduced anxiety. While devices like CPAP machines aid nasal breathing in sleep apnea patients, there is also growing interest in non-invasive methods such as nasal strips and breathing exercises that encourage healthier patterns during both sleep and wakefulness.