Breathing is such a natural and recurring bodily function that one may never give it a second thought. However, many people unknowingly breathe incorrectly, from mouth-breathing to chest-breathing – these bad habits can eventually distort a person’s facial features, according to the American Sinus Institute’s website.
Mouth-breathing transfers whatever is in the air directly to the lungs and raises the chance of infection, as opposed to nose-breathing, which filters out debris and toxins in the air and sends them away from the lungs, according to my.clevelandclinic.org. Mouth-breathing may also contribute to sleep apnea, allergies, a dry mouth, and bad breath, according to the website.
Children who breathe through their mouth see a higher chance of developing a narrow face that ruins one’s facial harmony (the proportional balance of one’s facial features), a receding jawline with underdeveloped face muscles, crooked teeth, and an “adenoid face,” according to my.clevelandclinic.org. The typical features of an “adenoid face” include a thin upper lip, sunken eyes, pinched nostrils, and flat features.
Thoracic breathing (chest-breathing) is the expansion of the chest when inhaling, and although it may not be as detrimental to one’s appearance as mouth-breathing is, it can still worsen a person’s quality of life. For instance, chest-breathing is known to activate the respiratory muscles in the body that tighten one’s neck, chest, and vocal cords, and trigger a fight-or-flight response, according to mayoclinichealthsystem.org.
When trying out chest-breathing (purposefully channeling air in the chest and ribcage when inhaling), my chest notably feels bloated and has a burning sensation. On the other hand, diaphragmatic breathing (belly-breathing), the expansion of the stomach when inhaling, comes more naturally and carries the oxygen from my lungs more smoothly. It’s important to note that many people only chest-breathe because they feel self-conscious when belly-breathing.
Likewise, the solution to these bad habits is to switch to nose-breathing and belly-breathing. Nose-breathing filters bad-quality air, and for children, reverses the negatives that can come with mouth-breathing. Belly-breathing can stabilize a person’s blood pressure and heartbeat, help those with anxiety or shortness of breath, and reduce acid reflux, according to mayoclinichealthsystem.org.
From my tests, mouth-breathing requires a lot more energy to perform than nose-breathing. It also applies more pressure on the lungs and throat than the latter. As for belly-breathing, it feels more relaxing and refreshing than chest breathing.
Switching to these habits can be difficult, so one key tip is to fix your posture. Correcting your posture to align your neck and upper back while getting your chin straightforward can help promote nose breathing, according to customfitphysicaltherapy.com.
In my experience, nose-breathing and belly-breathing feel more natural. Although it might appear trivial, good breathing habits can lead to a healthier life.