Could simply changing the way you breathe transform your health and performance? According to Joe Rogan and journalist James Nestor, the answer is a resounding yes. On a recent episode of The Joe Rogan Experience podcast, Nestor – author of the bestselling book Breath: The New Science of a Lost Art – revealed eye-opening facts about the power of nose breathing[1][2]. From reducing snoring and anxiety to boosting endurance, breathing through your nose (instead of your mouth) offers benefits that sound almost too good to be true – yet they’re backed by science and ancient wisdom. If you’ve ever been labeled a “mouth breather” (an insult Rogan jokes about, since people have long equated mouth breathing with low intelligence[1]), it’s time to find out why it pays to literally shut your mouth and breathe through your nose.
Joe Rogan & James Nestor’s Wake-Up Call on Breathing
Joe Rogan’s interview with James Nestor was a wake-up call for millions of listeners about how we inhale and exhale every day. In the podcast, Rogan shared his personal story of having a deviated septum for years – he was forced to mouth-breathe and never realized how much it was holding him back until he got nose surgery. “I felt like I was robbing myself of oxygen,” Rogan said, marveling at how much better he felt once he could breathe normally through his nose[3]. Nestor agreed, pointing out that 25% to 50% of people habitually breathe through their mouths, often without knowing it, and this chronic mouth breathing contributes to a laundry list of health issues – from snoring and sleep apnea to neurological and respiratory problems, even metabolic disorders[1]. In other words, something as simple as poor breathing habits can ripple into major health consequences.
Nestor didn’t stop at theory – he became a human guinea pig to prove the point. In a Stanford experiment he describes in Breath, he plugged his nostrils and breathed only through his mouth for 10 days straight. The result? His blood pressure shot up, his stress levels spiked, and he began snoring and experiencing sleep apnea episodes for the first time in his life[4]. In fact, Nestor reported that his snoring volume increased a staggering 4,820% and he averaged 25 instances of obstructive apnea per night during that mouth-breathing phase[5]. He then did the opposite (10 days of exclusive nose breathing) and saw dramatic improvements. This extreme experiment drove home what research has shown: habitual mouth breathing is bad news, while nose breathing is the way nature intended us to breathe for optimal health.
To quote Nestor’s findings, “There’s so much science supporting how injurious it is to constantly be breathing through your mouth… it goes on and on”[1]. Conversely, nasal breathing is “the most amazing” internal tool we have, yet modern humans have forgotten how to use it properly[2]. Even Rogan was astonished: after decades in athletics and martial arts, he exclaimed, “How do I not know that breathing through the nose is more beneficial? How do coaches not know this?”[6] It turns out some coaches did know – Nestor noted that track coaches in the 1950s would make runners hold water in their mouths during training laps to force nose breathing, improving their endurance and recovery[7]. The bottom line: Nose breathing isn’t just a minor habit tweak; it can fundamentally improve how we sleep, feel, and perform.
“10 days of mouth breathing increased my snoring volume by 4,820%!” -James Nestor
Nose vs. Mouth – Why How You Breathe Matters
Many of us take breathing for granted, but breathing through the nose is vastly different from breathing through the mouth in terms of effect on the body. Our noses are beautifully designed for respiration, whereas the mouth is more of a backup plan. Here’s a quick comparison of what happens with nose breathing versus mouth breathing:
- Air Filtration & Immune Defense: The nose acts as a natural air filter. Tiny hairs and mucous membranes in the nasal passages trap dust, pollutants, and pathogens, preventing them from reaching your lungs[8][9]. Breathing through the mouth bypasses this filter, sending unfiltered air (and germs) straight to the lungs – which can increase the risk of infections or irritation[10]. Nose breathing, by filtering and even helping fight viruses/bacteria via nitric oxide, keeps your respiratory system cleaner[11][12].
- Humidity & Temperature Control: Ever notice your mouth gets dry when you breathe through it too long? The nose prevents that. Nasal passages humidify and warm (or cool) the air you inhale, conditioning it for your lungs[13][14]. This means nose breathing keeps your throat and airways moist and happy, whereas mouth breathing often leads to dry mouth and sore throat especially after a night’s sleep[14]. Properly warmed, moist air from nose breathing is gentler on the lungs – for example, winter runners who inhale through the nose avoid sending an icy chill to their lungs[15].
- More Oxygen, Less “Over-Breathing”: Breathing through your nose can actually help you get more oxygen out of each breath. The nasal passages create a healthy resistance, slowing airflow and giving your lungs more time to extract oxygen. In fact, research shows oxygen uptake can be 10–20% higher with nasal breathing compared to mouth breathing[16]. Nose breathing also prompts your sinuses to release nitric oxide (NO) – a remarkable gas that dilates blood vessels and bronchial tubes, improving circulation and oxygen delivery throughout the body[17][12]. NO also has antimicrobial properties, helping to neutralize bacteria and viruses in the air[12]. Mouth breathing, by contrast, tends to encourage shallow “over-breathing” (hyperventilation). It’s much easier to gasp or pant rapidly with your mouth, whereas the nose’s smaller openings naturally pace your breath. This means nose breathing helps prevent hyperventilation and maintains a better balance of carbon dioxide and oxygen in the bloodstream[18], which can translate to steadier energy and calmer nerves.
- Oral and Dental Health: Breathing from the mouth all the time can wreak havoc on oral health. Mouth breathing dries out your saliva, which is essential for neutralizing acids and keeping oral bacteria in check. As a result, chronic mouth-breathers often suffer more cavities, gum disease, and bad breath[19][20]. Nose breathing keeps the mouth closed and saliva doing its job, protecting your teeth and gums. Additionally, in children, habitual mouth breathing is linked to developmental changes in facial structure (sometimes called “adenoid face”) – narrow jaws, misaligned teeth, and even changes in posture[21][22]. Breathing through the nose encourages proper tongue posture on the palate and normal facial growth, leading to better dental arch formation and straight teeth[23]. In short, nose breathing is not only good for your lungs, but also for your smile.
- Snoring & Sleep: Ever heard the gentle (or not-so-gentle) rumble of someone snoring with their mouth wide open? Mouth breathing is a major culprit in snoring and sleep apnea. When you sleep with your mouth open, your jaw and tongue position can narrow your airway and invite vibrations (snoring) or even airway collapse (obstructive apnea). Nose breathing at night promotes a more open airway behind the tongue and encourages the diaphragm to do the work, which can significantly cut down on snoring[24]. (We’ll dive more into snoring in the next section.)
In summary, nasal breathing is the way humans evolved to breathe, and it triggers a cascade of positive effects – filtered, conditioned air; better oxygenation; and fewer of the issues that plague mouth breathers. As Dr. Jason Turowski of the Cleveland Clinic puts it, breathing through your nose is “the most beneficial way to breathe” because of all those little built-in advantages[8][9]. Mouth breathing, on the other hand, tends to be what we do only when we’re forced (during intense exercise or when congested), and doing it habitually comes at a cost to health.
Health Benefits of Nose Breathing (Better Sleep, Less Stress, and More)
Optimizing your breathing might be one of the simplest yet most powerful wellness tweaks you can make. Switching to nose breathing can lead to a host of health benefits:
- Sounder Sleep and Reduced Snoring: If you or your partner struggles with snoring or mild sleep apnea, nose breathing could be a game-changer. As mentioned, mouth breathing is strongly linked to snoring and airway issues at night. Simply keeping the mouth closed forces the body to use the nose (assuming your nasal passages are clear). This can eliminate the dreaded “chainsaw” snore for many people. In Nestor’s self-experiment, his snoring essentially disappeared once he returned to nasal breathing – after having skyrocketed during his nose-plugged phase[4]. Scientific reviews back this up: chronic mouth breathing contributes to sleep-disordered breathing in children and adults[25][22]. Nose breathing, by improving airflow and encouraging the lower jaw to stay forward, helps keep the airway open. It also prevents the dry mouth and throat irritation that often wake mouth-breathing sleepers. Many people report more restful sleep and fewer middle-of-the-night awakenings once they train themselves to nose breathe at night. And better sleep has ripple effects like improved mood, focus, and overall health.
- Calmer Mind and Less Anxiety: Nose breathing is naturally connected to the parasympathetic nervous system – the “rest and digest” side of your body. Think about how we’re often told to “take a deep breath” when stressed: it’s most effective when that breath is through the nose. Nasal breathing forces you to slow down and breathe deeply using your diaphragm, especially on the exhale. This helps prevent hyperventilation (over-breathing) which can trigger anxiety and panic[18]. Many relaxation techniques, from yoga pranayama to modern breathwork exercises, center on breathing slowly through the nose to induce calm. In fact, James Nestor highlighted an ancient technique called SKY Breath Meditation (Sudarshan Kriya yoga) as one of the most powerful methods he discovered for stress relief[26][27]. By nose breathing in a slow, rhythmic pattern, he dramatically lowered his anxiety and even improved his sleep[28]. Even if you don’t learn a formal technique, just adopting nasal breathing during the day can help keep your blood pressure and stress hormones lower. One reason is the nitric oxide we discussed earlier – beyond helping oxygen delivery, it also signals blood vessels to relax, which can lower blood pressure and improve circulation[17]. So, nose breathing quite literally expands your blood vessels while calming your nerves.
- Better Respiratory Health (Less Asthma & Allergies): People with asthma or exercise-induced bronchospasm might find nasal breathing to be a secret weapon. When you breathe through your mouth, cold dry air or allergens hit the bronchial tubes and can trigger constriction. Nose breathing, however, warms and humidifies the air and even helps eliminate bronchoconstriction, providing more comfort to the lungs[29][23]. In one segment, Nestor noted that nasal breathing can be a part of asthma treatment, not just prevention[29]. By filtering allergens and dust, the nose also reduces the burden on your immune system – which can mean fewer bouts of hay fever or coughing fits[29]. Some research has found that nasal breathing, by boosting nitric oxide, might even support your immune response to pathogens (NO has antiviral effects in the airways)[12]. All of this means breathing through your nose can lead to fewer respiratory flare-ups and a generally stronger defense against colds and flu. (Of course, if you have chronically blocked nasal passages due to allergies or a deviated septum, addressing those issues will be key – more on that soon.)
- Enhanced Oral and Dental Health: As noted earlier, one often overlooked benefit of nasal breathing is a healthier mouth. By staying closed and retaining moisture, your mouth avoids the dryness that leads to cavities, gum disease, and bad breath[19][20]. Dentists can sometimes tell if you’re a mouth breather by the state of your teeth and gums. Additionally, in growing children, encouraging nose breathing can promote proper development of the jaw and facial bones[22][30]. Orthodontic problems and even some speech issues (like lisps) have been associated with mouth breathing habits started young[31]. The good news is, it’s never too late to switch – even adults can improve oral health by nasal breathing. If dry mouth or morning sore throat are issues for you, consciously nose breathing (and perhaps using some aids at night) can provide relief within days.
Overall, the health upgrades from nose breathing range from the obvious (no more dry mouth or loud snoring) to the subtle (more energy during the day, less anxiety). Modern research is confirming what ancient yogis knew: “breath is life,” and breathing correctly can “jump-start athletic performance; rejuvenate organs; halt snoring, asthma, and even straighten spines”[32]. While that may sound dramatic, it underscores the wide-reaching impact of proper breathing. Let’s explore the performance side next, which has athletes from runners to UFC fighters paying attention to their noses.
Performance Gains: How Nose Breathing Boosts Fitness
If you’re an athlete, fitness enthusiast, or biohacker, nose breathing might be the next free performance hack. Here’s why athletes are taping their mouths shut during training (yes, that’s a thing) and focusing on nasal breathing:
1. Improved Endurance and Efficiency: When you exercise, especially at moderate intensities, nose breathing can make your breathing more efficient. One scientific review noted that during steady sub-maximal exercise, nasal breathing resulted in lower breathing rates and ventilation for the same workload, essentially meaning you use oxygen more economically[33]. Athletes who train themselves to keep the mouth closed often report they can maintain a given pace with a lower heart rate and less perceived effort after adapting to nasal breathing. In fact, a recent study found that male athletes had a significantly lower heart rate when nose-breathing compared to mouth-breathing during a weightlifting endurance test[34]. Over time, this could translate to better stamina since your heart isn’t working as hard for the same output.
2. More CO₂ = Better Oxygen Delivery: It sounds counterintuitive, but keeping a bit more carbon dioxide in your system by breathing slowly through the nose can actually help your muscles get the oxygen they need. This is known as the Bohr effect in physiology – CO₂ in the blood helps release oxygen from hemoglobin. Mouth breathing tends to blow off CO₂ quickly (especially if you’re huffing and puffing), which can lead to light-headedness or that feeling of “gassing out.” Nasal breathing, by contrast, naturally limits over-breathing and maintains CO₂ at optimal levels[18]. Some training programs like The Oxygen Advantage by Patrick McKeown revolve around this concept, using breath-holding and nasal breathing to increase CO₂ tolerance and reduce breathlessness. James Nestor’s book also dives into this, showing that ancient breathing techniques often prolong the exhale (through the nose) to maximize lung efficiency.
3. Enhanced Focus and Calm Under Pressure: Athletes often talk about being in the zone – a state of calm yet intense focus. Nose breathing can facilitate this by preventing the “panic breathing” that sometimes happens in high-pressure moments. For example, elite free divers (whom Nestor spent time with) train to remain calm and nasal-breathe up until the moment of their dive, saturating with oxygen and keeping the body relaxed[35]. In everyday sports, consciously breathing through the nose can keep your mind steady. Many combat sports athletes and runners now tape their mouth during easy runs or training to instill this habit (Rogan and Nestor discussed how even Hickson Gracie, a legendary jiu-jitsu master, emphasized that breathing is everything in martial arts[36][37]). A calm breath = a calm mind, which can give you an edge in competition.
4. Preventing Exercise-Induced Asthma: As mentioned earlier, breathing cold dry air through the mouth can trigger bronchoconstriction (the airways tightening up). This is why some people cough or wheeze when running in cold weather. Nose breathing is like having a personal humidifier and warmer built-in. Studies have shown that nasal breathing can reduce exercise-induced bronchospasm and help asthmatics exercise more comfortably[29][38]. The nitric oxide from nasal breathing also opens airways, acting as a natural bronchodilator[12]. So if you have asthma, training yourself to nose-breathe could mean fewer inhaler puffs mid-run.
5. Activating the Diaphragm for Core Strength: Nose breathing encourages diaphragmatic breathing (deep belly breaths) rather than shallow chest breathing. Engaging the diaphragm not only improves lung capacity, but also stabilizes your core. A strong, rhythmic diaphragmatic breath can enhance lifting technique, posture, and even protect the spine during exercise[39]. Some coaches incorporate breathing drills to ensure athletes are using their diaphragm fully (for instance, making sure they can nose-breathe even under moderate effort to guarantee the diaphragm is driving the breath). Over time, this can translate to better posture and reduced injury risk, since the diaphragm and abdominal muscles form a crucial part of the core stabilizing system[39].
It’s worth noting that during maximal intensity efforts, most people will still need to breathe through the mouth to get enough air (the nose can become a bottleneck when you’re sprinting all-out or in the final rounds of a HIIT workout)[40]. Even James Nestor acknowledges that mouth breathing has its place for short bursts when you “need to get more air to your lungs quickly”[41]. So you don’t have to tape your mouth shut during a 100-meter dash. The idea is to use nasal breathing whenever possible – during rest, easy to moderate exercise, and recovery periods – to build up that efficiency. Over a few weeks, many people find they can sustain nose breathing at higher and higher intensities as their body adapts. The adaptation process might be challenging (initially you might feel you’re not getting enough air), but as Nestor’s research found, individuals can adapt to nasal breathing and maintain their performance once they push through the adjustment period[42].
Athletes around the world are now taking note, partly thanks to influencers like Joe Rogan shining a light on it. From runners aiming for marathon efficiency to CrossFitters and yogis, nasal breathing is becoming a key part of the conversation on optimizing performance. The best part: it doesn’t cost a dime – just some mindfulness and maybe a bit of tape or a device to assist, which brings us to our next section.
Tips to Train Yourself to Breathe Through Your Nose
By now you might be thinking, “Okay, nasal breathing sounds great – but how do I actually do it, especially if my nose is often congested or if I’m just so used to mouth-breathing?” Don’t worry, you’re not alone. Here are some actionable tips to switch to nose breathing and address common hurdles:
1. Clear Up Any Nasal Congestion: First things first, if your nose is frequently blocked due to allergies, sinus issues, or a deviated septum, breathing through it will be tough. Consult a healthcare provider to address underlying causes – this could mean using saline nasal rinses, nasal corticosteroid sprays for allergies, or even surgery for a severely deviated septum (as Joe Rogan did). Even simple solutions like a warm shower or a neti pot can temporarily clear nasal passages. The goal is to start with a patent (open) nose so you can practice nasal breathing without feeling like you’re suffocating. Use it or lose it is the rule: the more you use your nose, the more it will stay open over time[43]. (In one study, people who were forced to breathe through a throat hole had their nasal passages completely close up within months[44] – a dramatic example of how disuse causes blockage.)
2. Practice During the Day (and Be Mindful): Start by consciously nose-breathing whenever you can during the day. Set reminders if needed – for example, a sticky note on your computer saying “breathe through your nose,” or use an app that chimes every hour. Pay attention during low-effort activities: sitting at your desk, walking the dog, doing household chores. Close your mouth and breathe gently through your nostrils. If you catch yourself mouth-breathing out of habit, just switch back; over time it will happen less. A helpful exercise is alternate-nostril breathing (a yoga technique) as a warm-up: use your finger to close one nostril, inhale through the open nostril, then switch sides to exhale. This can improve nasal airflow and awareness. Another technique is the 4-7-8 breathing or box breathing (inhale 4 seconds through nose, hold 7, exhale 8 through nose) which trains a slower nasal breath and also calms the mind. Remember, nasal breathing might feel a bit harder at first because of the slight resistance – but that’s exactly how it benefits you. Stick with it for a couple of weeks and you’ll likely notice it feels more natural and your nose even seems clearer and wider (really – Nestor notes that noses can widen and adapt with consistent use[43]).
3. Use Aids or Tools, Especially at Night: One of the toughest times to control your breathing is when you’re asleep. If you’re committed to nose breathing, consider using some gentle aids to encourage it during sleep. Mouth tape has become popular – these are specialized tapes (like SomniFix® strips) that lightly seal your lips to prevent mouth-breathing overnight. (A word of caution: make sure you can breathe comfortably through your nose before taping your mouth, and never use anything not meant for this purpose. If in doubt, talk to your doctor. Mouth taping isn’t recommended if you have severe nasal obstruction or certain medical conditions[45][46].) Another option is nasal dilator strips or devices. A classic is Breathe Right® adhesive strips that stick on the outside of your nose and mechanically pull your nasal passages open. These can work well for some people, though they sometimes lose adhesion with sweat or overnight. Newer solutions like the Intake Breathing nasal dilator use a smart twist on this idea: Intake uses small adhesive tabs on either side of your nose, which attach to a magnetic band across the bridge of your nose. The magnets gently but firmly pull your nostrils open to their widest capacity, increasing airflow. Unlike regular strips, the magnetic band won’t pop off with sweat or movement – it’s designed to stay put through intense workouts or an entire night’s sleep[47][48]. Users report it’s comfortable and very effective at preventing nasal collapse. There are also internal nasal dilators (such as Mute® or Turbine®) that are inserts to expand the nostrils from the inside. Some people find those helpful, though others find them less comfortable. The key is to find a tool that works for you, if needed, to physically support nose breathing until your body adjusts. Even a simple DIY approach like a small piece of medical tape vertically on the lips (to remind rather than fully seal) can nudge you towards nasal breathing at night.
4. Take It Slow During Exercise: If you want to train yourself to nose-breathe during workouts, start easy. Begin with nasal breathing on walks or light jogs. It might feel strange initially; you may need to slow your pace to keep your mouth closed. That’s fine – over a few sessions, you’ll notice you can sustain faster paces as your breathing muscles strengthen. Some runners use a technique of only nose-breathing during their warm-ups and cool-downs, or alternate between nasal breathing and mouth breathing intervals. Another tip: focus on long exhales through the nose when exerting yourself (for example, exhale for 3-4 steps when running). This ensures you’re not just gulping air but actually using it. If you do high-intensity training, you can still apply nasal breathing in recovery periods: say, between sprints or sets, deliberately inhale and exhale through the nose to calm your heart rate faster. Over time, the goal is to push the threshold where you have to open your mouth. If at some point you truly can’t get enough air through the nose, it’s okay to mouth-breathe (your body’s demand might be extreme) – but you’ll find that threshold gets higher as you practice. Many athletes report that after months of training, they can do most of their base runs or moderate bike rides purely nose-breathing, which was impossible for them initially. Consistency is key, as with any training.
By incorporating these strategies, you’ll gradually recondition yourself to be a natural nose-breather. Be patient – you’re undoing years or decades of habit, so give it a few weeks. The good news is the benefits (better sleep, more energy, calmer moods, etc.) often start appearing quickly, which will motivate you to continue.
Tools and Products to Help You Breathe Better
As you work on nose breathing, a few products can support the process. We’ve mentioned some already, but here’s a quick roundup of breathing aids that people around the world are using to improve their nasal airflow and reduce mouth breathing:
- Intake Breathing Nasal Dilator: A revolutionary magnetic nasal strip system. How it works: You place disposable adhesive tabs on each side of your nose (just above the nostrils), then lay the magnetic band across the bridge of your nose where it snaps onto the tabs[49][50]. The magnetic attraction gently pulls outward, holding your nasal airways open. This dramatically increases airflow – users often feel an immediate “whoosh” of clear breathing. Why choose Intake? Unlike traditional nasal strips, Intake won’t fall off with sweat or overnight, and it opens the nostrils more because of the strong, adjustable magnets[47][48]. It’s also skin-safe and doesn’t irritate the nose. This product was designed by athletes for athletes, so it’s optimized for both intense workouts and nightly use[51][52]. (Fun fact: Intake was launched via crowdfunding by thousands of backers who believed in the concept[53].) If you’re serious about nose breathing, the Intake Breathing system is a top-tier solution to consider for boosting nasal airflow, reducing snoring, and even enhancing exercise performance.
- Adhesive Nasal Strips (e.g. Breathe Right®): These drugstore staples have been around for decades. They are simple band-aid like strips with a springy band that you stick on the outside of your nose. They flex and try to straighten back, which in turn pulls open your nasal valves. They can be effective for mild snoring or congestion. However, they can lose stickiness, especially if your skin is oily or sweaty, and some people get skin irritation from the adhesive. Still, they’re a cheap and easy way to experiment with nasal dilation. Many nasal strip users “graduate” to a more robust solution like Intake once they realize how much better it feels to breathe with open nostrils.
- Internal Nasal Dilators (e.g. Mute® by Rhinomed, Turbine®): These are small devices made of soft plastic or silicone that you insert into your nostrils to widen them from the inside. Mute, for example, looks like two little rings connected by a bridge – you squeeze it and insert, and it springs outward to pinch the inside of your nostrils open. These can work very well for some individuals, especially if the blockage is inside the nose. They are also reusable. On the downside, some people don’t enjoy the feeling of something in their nose, and finding the right size is important (most brands offer different sizes). If you have a deviated septum, these can sometimes bypass that by dilating the narrower side. Internal dilators are a good option if external strips aren’t enough, and you’re not ready for a magnetic system. They’re also nearly invisible, which some prefer for public use while exercising.
- Mouth Tape (SomniFix®, Myotape, etc.): To tackle the mouth side of the equation, many have found gentle mouth taping to be transformative for sleep. SomniFix is a popular brand that makes single-use adhesive strips designed to go over the lips (they even have a little vent in case you need to mouth-breathe). Myotape is another option – it’s an elastic tape that goes around the lips (not sealing them completely, but encouraging them to stay closed). By using these, you guarantee that you won’t slip into mouth breathing at 3 AM. As noted, always ensure you can breathe nasally and start slow (perhaps try during a daytime nap first). For a lot of snorers, this one change yields dramatic results in sleep quality. It’s a cheap solution worth trying if snoring or dry mouth plagues you. Just use medical-grade tapes – never something aggressive like duct tape (no joke, some have tried!). Products made for this purpose will release if you cough or open your mouth with some force, so they’re generally safe when used as directed.
- Nasal Sprays or Saline Rinses: Not exactly a breathing trainer, but worth mentioning – keeping your nasal passages moist and clear can make nose breathing much easier. A saline spray or rinse (like a neti pot or squeeze bottle) before bed can clear out mucus and reduce congestion. There are also nasal strips infused with menthol or essential oils that can give a cooling sensation and the feeling of easier breathing (though their actual effect is mild). If congestion is due to allergies, an antihistamine or nasal steroid (doctor recommended) might be needed to really open you up. Think of these as supporting players in your nose-breathing journey.
Each person is different, so you may need some trial and error to find what combination of techniques and products helps the most. The encouraging news is that once you get used to nasal breathing, you might rely less on these aids. For instance, after several months, you might find you no longer need to tape your mouth because you naturally stay closed, or you only use your Intake dilator when exercising or during allergy season. The tools are there to help you build the habit and make sure you’re getting the full benefits of nose breathing right away.
Summary
We’ve covered a lot, so let’s take a breather (through our nose, of course!) and recap. Nose breathing isn’t just a minor tweak – it’s a foundational health practice with far-reaching benefits. As championed by Joe Rogan and James Nestor, switching from mouth to nose can improve your sleep by reducing snoring and apnea, enhance your physical performance by boosting efficiency, and even calm your mind by engaging your body’s natural relaxation response. Breathing is something you do ~25,000 times a day[54]; those breaths can either work for you or against you. The simple act of inhaling through your nose and exhaling through your nose unlocks a cascade of positive effects – filtered, humidified air, higher oxygen uptake, nitric oxide for better circulation, and on and on[2]. It’s no wonder that ancient wisdom and cutting-edge science both point to nasal breathing as key to optimal health.
The best part? You can start improving your breathing right now, at no cost. Close your mouth and take a slow, deep nasal breath… feel the difference. Over the next days, try to be more mindful of breathing through your nose during daily activities and exercise. If you need a little help, explore the tools we discussed – for instance, consider trying the Intake Breathing nasal dilator for an easy way to experience full, open-nose breathing. Intake’s innovative magnetic design can instantly increase your airflow and help train you to breathe nasally, whether you’re sleeping, working out, or just relaxing. Many users have reported reduced snoring and improved sleep from the very first night of using Intake, as well as better endurance during workouts.
Don’t just take our word for it – experience it. As James Nestor’s journey showed, and as Joe Rogan’s enthusiasm confirms, nose breathing can truly be a lost art worth rediscovering. By reclaiming this natural way of breathing, you’re likely to sleep better, feel calmer, perform stronger, and overall be healthier. So take that first step (or rather, that first breath) towards a healthier you. Breathe through your nose, and unlock the benefits for yourself. Your body will thank you, and you might just wonder how you ever went through life as a mouth breather!
Ready to transform your breathing habits and enjoy better sleep and performance? Try out the Intake Breathing nasal dilator or similar nose-breathing tools to jump-start your journey. Breathe better, live better – starting today![47][51]
Sources:
[1] [2] [3] [6] [7] [21] [35] [36] [37] [43] [44] Transcript of #1506 - James ... | Your Podcast Transcripts
[4] The Lost Art of Breathing — Paula Present
https://www.paulapresent.com/blog/james-nestor
[5] A Summary of “Breath” – a book by J. Nestor - Eyal Shifroni
https://eyalshifroni.com/blog/a-summary-of-breath/
[8] [9] [13] [14] [15] [17] [18] [19] [20] [24] [41] [45] [46] Nose Breathing vs. Mouth Breathing: Which Is Better?
https://health.clevelandclinic.org/breathe-mouth-nose
[10] Nose breathing vs. mouth breathing: What to know
https://www.medicalnewstoday.com/articles/nose-breathing-vs-mouth-breathing
[11] [12] [16] [22] [23] [25] [29] [30] [31] [33] [34] [38] [39] [40] [42] Nose vs. mouth breathing– acute effect of different breathing regimens on muscular endurance - PMC
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[26] [27] [28] [32] [54] Breath: The New Science of a Lost Art - A Book Review | The Art of Living
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[47] [48] [49] [50] [51] [52] [53] Amazon.com: Intake Breathing Nasal Strip Starter Kit (15 Count, Black) - Boost Oxygen Intake, Reduce Snoring, Improve Sleep Quality - Sweat Resistant, Skin Safe Nasal Strips - Extra Strength Snoring Solution : Health & Household
https://www.amazon.com/Intake-Breathing-Premier-Dilator-Starter/dp/B0C15R4FN8
