I often get asked does it matter if I breathe in through my nose out through my mouth or in and out through my nose. Let us explore how it changes how we breathe.
There are three dimensions of breathing:
Biochemical - BREATHE LIGHT – are you breathing more than you metabolically require? This can be related to your carbon dioxide tolerance
Biomechanical – BREATHE LOW- using your breathing muscles as they have been biologically programmed to be used
Psychophysiological – BREATHE SLOW- slowing speed of breathing in order to influence the autonomic functioning of the body and bring calmness to the mind

When I breathed in through my nose and out through my mouth I breathed heavier (biochemical), higher (biomechanical) and faster (psychophysiological). Breathing like this turns up the fight, flight, freeze (sympathetic) response.
When I breathed in and out through my nose I breathed lighter (biochemical), lower (biomechanical) and slower (psychophysiological). Breathing like this turns up the relaxation (parasympathetic) response.
As I prefer to feel calmer I breathe in and out of my nose. Did you notice the same?
Breathing dimension | Fight, flight, freeze (sympathetic) response | Relaxation (parasympathetic) response |
Biochemical | Light | Heavy |
Biomechanical | Low | High |
Psychophysiological | Slow | Fast |
If switching to breathing in and out of the nose caused air hunger (feeling of suffocation or needing to take a bigger breath or not getting enough air) this could be related to carbon dioxide intolerance. Generally the nostrils are smaller than the mouth therefore switching to breathing in and out of the nose can slow the release of our waste product carbon dioxide. Carbon dioxide is our primary driver to take the next breath and when we hit our personal tolerance we experience air hunger. Could your body be prompting you to improve your carbon dioxide tolerance? As you become more tolerant to carbon dioxide if helps release more oxygen to your tissues and breathing becomes lighter, lower and slower which often helps improve sleep, exercise tolerance and stress resilience.
'Thank you for a brilliant course! I loved it all. The changes are: warmer hands and feet.
I feel calmer (despite having had a difficult couple of weeks at home and work).
I can nose breathe during exercise, even in cold weather.
Swimming stamina is improving and I'm more relaxed in the pool.
Getting out of bed is easier. I've been recommending your programme to some of my family and patients'
'I had signed up for your programme to help with more efficient breathing during exercise , in particular running . I found it very informative and helpful. I completed a ten mile run comfortably without feeling out of breath or having to stop which I could not have managed prior to doing your workshop . It definitely helped me with my fitness and going forward I am more mindful of how I’m breathing all the time'
I offer day retreats, virtual group and individual breathing re-education programmes. Click to find out more
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