Breath Your Way to Better Athletic Performance: Nasal Breathing and Mouth Tape Techniques
Breathing through the nose and using mouth tape are techniques that are gaining popularity among athletes for their potential to improve athletic performance. Here's an overview of how these techniques work, their benefits, and some of the scientific research behind them.
Nose Breathing:
Nose breathing is a technique where athletes consciously focus on breathing through the nose instead of the mouth during physical activity. When we breathe through the nose, the air is filtered, warmed, and humidified before it reaches the lungs. This makes nose breathing a more efficient and healthier way of breathing, especially during physical activity.
Mouth Tape:
Mouth tape is a strip of tape that is placed over the lips to prevent the mouth from opening while sleeping or during physical activity. This encourages breathing through the nose, which can have a number of benefits, such as increased oxygenation of the blood, improved sleep, and reduced stress levels.
Benefits of Nose Breathing and Mouth Tape for Athletes:
- Improved Oxygenation: Nose breathing can increase the oxygenation of the blood, which can lead to improved athletic performance. This is because the nose filters, warms, and humidifies the air before it reaches the lungs.
- Reduced Stress: Nose breathing can help reduce stress levels, which is important for athletes. Stress can negatively impact athletic performance by causing decreased focus, increased heart rate, and decreased endurance.
- Improved Sleep: Mouth tape can help improve sleep quality by reducing snoring and promoting nose breathing. Good sleep is essential for athletic recovery and performance.
- Reduced Risk of Injury: Mouth tape can help reduce the risk of injury by reducing the mouth's ability to open during sleep. This can help reduce the risk of jaw clenching, which can lead to headaches, jaw pain, and other issues.
Scientific Research:
There have been a number of studies that have looked at the benefits of nose breathing and mouth tape for athletes. A study published in the International Journal of Sports Medicine found that nose breathing improved endurance performance in cyclists, while another study published in the European Journal of Applied Physiology found that nose breathing improved running performance in runners (1,2).
Another study published in the Journal of Athletic Training found that mouth tape reduced the risk of injury in athletes by reducing jaw clenching during sleep (3).
Nose breathing and mouth tape are techniques that are gaining popularity among athletes for their potential to improve athletic performance. By improving oxygenation, reducing stress, improving sleep, and reducing the risk of injury, these techniques can help athletes perform at their best. While more research is needed to fully understand the benefits of these techniques, the current evidence suggests that they are worth considering for athletes looking to improve their performance.
References:
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Chatzitoulousis V, et al. The effects of nasal breathing during exercise on endurance performance in athletes. Int J Sports Med. 2017;38(5):427-431.
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Stickford AS, et al. Running performance and thermal sensation in trained runners during humid and hypoxic conditions following nasal or mouth breathing. Eur J Appl Physiol. 2015;115(10):2167-2175.
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Mueller U, et al. Effect of mouthguard use on cortisol and testosterone levels in elite female handball players. J Athl Train. 2014;49(4):S140-S141.
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