Why Nasal Breathing Matters More Than You Think
Most people don’t give much thought to how they breathe—only that they do. But how you breathe directly impacts your sleep, energy, and performance.
In his article The Oxygen Advantage, performance coach and exercise physiologist Blake Koehn explains why nasal breathing is essential—not just during workouts, but also for recovery, focus, and daily well-being. He even mentions Intake Breathing as a go-to tool for supporting nasal airflow during sleep.
Here’s what you need to know.
What Is Nasal Breathing—and Why Is It Superior?
Breathing through your nose isn’t just more natural—it’s more effective.According to Blake Koehn, nasal breathing helps your body:
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Increase nitric oxide production, improving oxygen delivery
- Filter and humidify air before it reaches the lungs
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Activate the parasympathetic nervous system, promoting calm and recovery
- Regulate blood pressure and heart rate
These benefits combine to support:
- Deeper, more restorative sleep
- Sharper mental clarity and focus
- Better endurance during exercise
- Faster post-workout recovery
The Bohr Effect: How Nasal Breathing Optimizes Oxygen Use
Here’s a surprising fact: Breathing more doesn’t mean you’re getting more oxygen. It all comes down to the Bohr effect—a fundamental physiological principle Koehn breaks down in simple terms.
When you breathe through your nose, you maintain a healthy level of carbon dioxide (CO₂) in your system. This is crucial because CO₂ triggers oxygen release from hemoglobin in the blood. That means more oxygen is actually delivered to your muscles, brain, and organs.
But when you mouth breathe or over-breathe:
- You expel too much CO₂
- Your blood holds onto oxygen instead of releasing it
- Your tissues don’t get the oxygen they need
The Result?
- Less endurance, more fatigue—even if you’re breathing more.
- Nasal breathing solves this by keeping your CO₂ and oxygen levels in balance, unlocking better energy and performance.
Learn more about the Bohr Effect here →
Real Results: How Intake Breathing Supports Better Sleep and Recovery
Blake shares that he personally uses Intake nasal strips during sleep—and tracks the difference using his Oura Ring. The result? Marked improvements in:
- Heart rate variability (HRV)
- Sleep depth and quality
- Next-day energy and alertness
Nasal strips like Intake help open the nasal airway and reduce breathing resistance, so your body stays in deep, restorative sleep phases longer.
Three Easy Ways to Start Breathing Smarter
Want to apply the science? Here’s where to begin:
1. Use nasal breathing during workouts
Try it during walks or low-intensity training. It may feel harder at first—but your body will adapt, and your endurance will grow.
2. Wear Intake strips during sleep
They support airflow and make nasal breathing easier, especially if you have minor congestion or airway restrictions.
3. Track your progress
Use tools like Oura or WHOOP to monitor HRV, sleep stages, and recovery metrics.
Why Blake Koehn Uses Intake
Intake physically supports nasal breathing by helping open the nasal passages and reducing resistance—making it easier to stay consistent whether you’re sleeping, recovering, or training.
Summary: The Oxygen Advantage Starts With Your Nose
Blake Koehn’s article highlights something simple but powerful: when you master nasal breathing, you unlock better energy, performance, and health. And the science of the Bohr effect proves it’s not just about how much air you breathe—it’s about how your body uses it.
Ready to Try the Oxygen Advantage for Yourself?
Because better breathing isn’t a trend—it’s the foundation of better living.
