Do you ever feel sluggish, foggy, or unable to focus, no matter how much coffee you drink? Or maybe you find that your sleep feels less restorative, leaving you groggy and irritable the next day? These issues — especially as you continue to change your habits around alcohol — are more common than you think, and often the solution lies in a surprising place: how you breathe.
You might not think twice about it, but switching from mouth breathing to nasal breathing can significantly impact your brain function and sleep quality. By simply breathing through your nose, you can stimulate the brain’s natural mechanisms for relaxation, focus, and optimal health.
The Science Behind Nasal Breathing and Its Benefits
Nasal breathing has unique advantages over mouth breathing because the nose filters, humidifies, and regulates the air entering your lungs. Nasal breathing also encourages diaphragmatic breathing, which is linked to activating the body’s relaxation response. This deeper, slower breathing helps calm the nervous system, reducing stress and anxiety levels.
Previous studies have shown that nasal breathing increases the production of nitric oxide, a molecule that helps expand blood vessels and improve oxygen circulation, leading to better oxygen delivery to the brain.[1] Mouth breathing bypasses this process and limits the amount of oxygen the brain receives.
Recent studies build on these findings by showing that the extra oxygen is especially helpful to the functioning of the prefrontal cortex — the decision-making hub of the brain that helps us stay on track with our goals, including those around alcohol. Let’s take a closer look at what the researchers found.
A “Breath of Fresh Air” for the Prefrontal Cortex: Why Nasal Breathing Helps
A 2013 Neuroreport study by Masahiro Sano and his colleagues sheds light on the impact of nasal versus mouth breathing on the prefrontal cortex, the part of the brain responsible for decision making, emotional regulation, and impulse control.[2] The researchers explored how nasal and mouth breathing affect the brain using advanced technology called vector-based, near-infrared spectroscopy. They measured oxygen levels in the prefrontal cortex of participants during both types of breathing and found some key differences.
- Mouth breathing increases oxygen load but doesn’t boost oxygen availability. When participants breathed through their mouths, deoxygenated blood (deoxyhemoglobin) increased in the prefrontal cortex. This imbalance creates a greater oxygen load on the brain without providing the extra oxygen needed for optimal function: the prefrontal cortex has to work harder but is less efficient.
- Nasal breathing supports better oxygenation. In contrast, nasal breathing decreased levels of deoxygenated blood, ensuring a steady and efficient supply of oxygen to the brain. This shift led to clearer thinking, better emotional control, and less mental fatigue — key benefits for anyone striving to build healthier habits.
- Mouth breathing may mimic ADHD-like symptoms. Chronic mouth breathing has been linked to brain fatigue and symptoms resembling attention deficit hyperactivity disorder (ADHD), such as difficulty concentrating and impulsivity. For those trying to shift to healthier habits, this mental fog and reduced self-control might serve as a roadblock.
While these findings are applicable to everyone, they’re especially relevant to those trying to drink less. By switching to nasal breathing, you can give your prefrontal cortex a much-needed boost while building emotional resilience and fighting fatigue — key pillars for long-term success.
Nasal Breathing for Better Sleep: Latest Research
Nasal breathing doesn’t just come into play during the day — it also makes a big difference when it comes to the quality of our sleep. A 2019 Frontiers in Psychiatry study found that nasal breathing promotes deeper, more restorative sleep and relieves insomnia, which is a common challenge for those healing from alcohol use.[3] Lack of sleep can amplify cravings, hinder emotional regulation, and leave you feeling “tired but wired” — a state in which your body is exhausted, but your mind remains restless.
The researchers looked into the effects of slow, deep breathing (approximately six breaths per minute) as a nonpharmaceutical intervention for insomnia. Here’s what they discovered:
- Slow breathing reduces hyperarousal. Insomnia is often linked to a state of hyperarousal: the body’s stress response is stuck in overdrive. This “faulty setting” manifests as increased sympathetic nervous system activity (the "fight-or-flight" response) and reduced parasympathetic activity (the "rest-and-digest" state). Slow, deep breathing was shown to counteract this imbalance by calming the nervous system, promoting relaxation, and helping the body transition into a sleep-ready state.
- Breathing synchronizes body systems. Slow breathing fosters cardiorespiratory synchronization, which happens when the heart rate and breathing patterns align and support deeper, restorative sleep.
- Enhanced melatonin production. Slow breathing appears to boost the levels of melatonin, a hormone involved in initiating and maintaining sleep.
Practical Tips for Incorporating Nasal Breathing
Ready to experience these benefits for yourself? Here are some ways to practice nasal breathing.
1. Start With Awareness
Begin by observing your natural breathing patterns throughout the day. Are you breathing through your nose or mouth? Use moments of mindfulness to consciously shift to nasal breathing when you catch yourself mouth breathing.
2. Use Nasal Breathing in Stressful Moments
In moments of stress or cravings, pause and take 5–10 deep breaths through your nose. Focus on inhaling deeply through your nose and exhaling slowly through pursed lips. This practice calms the sympathetic nervous system and activates the parasympathetic "rest-and-digest" response, reducing hyperarousal.
3. Use Nasal Breathing During Physical Activity
Challenge yourself to maintain nasal breathing during low- to moderate-intensity exercise. It might be challenging at first, but, over time, nasal breathing during exercise can improve endurance, oxygen efficiency, and post-workout recovery. If it feels difficult, slow down your pace until nasal breathing becomes comfortable.
4. Incorporate a Pre-Bedtime Breathing Ritual
Spend 5–10 minutes before bed practicing slow, deep nasal breathing. Aim for six breaths per minute: inhale through your nose for about five seconds, then exhale through your nose for five seconds. This technique induces cardiorespiratory synchronization and encourages melatonin production, helping you transition into restful sleep.
5. Practice Alternate Nostril Breathing (Nadi Shodhana)
Close your right nostril with your thumb and inhale slowly through your left nostril. Then close your left nostril with your ring finger, open your right nostril, and exhale. Repeat for 5 minutes.
This yogic technique improves oxygen flow, balances brain hemispheres, and promotes calmness — perfect for emotional regulation and pre-sleep relaxation.
6. Use Nasal Strips at Night
If you struggle with nasal congestion, consider using nasal strips to keep your airways open during sleep. Nasal strips reduce snoring and support deeper, more restorative sleep.
7. Practice Humming for Nitric Oxide Production
Spend a few minutes each day humming while exhaling through your nose. Try humming your favorite song or holding a steady “mmm” sound during exhalation. Humming increases nitric oxide production, which improves oxygen delivery to the brain and enhances cognitive function.
Summing Up
Healing your body and brain is a journey, but sometimes the most powerful tools are the simplest ones. Breathing through your nose instead of your mouth leads to enhanced oxygen delivery to your brain, better emotional regulation, and deeper sleep — benefits that are especially valuable when working to leave alcohol behind.
By incorporating nasal breathing into your daily routine, you’re empowering your prefrontal cortex to work more efficiently as you continue building new habits. Couple that with slow breathing techniques before bed, and you’re setting the stage for restorative sleep that fuels your resilience and focus. Every intentional breath is a step toward a healthier, more balanced you. Start small, stay consistent, and let your breath guide you to the clarity and calmness you deserve.
