Retrain your breathing for a Stronger Immune System

Nasal breathing is often linked with a stronger immune system. When you breathe through your nose, the air is filtered, humidified, and warmed, which can help protect the respiratory system from harmful particles and pathogens. The nose also has small hairs (cilia) and mucus that trap dust, bacteria, and viruses before they reach the lungs.

In addition, nasal breathing helps activate the parasympathetic nervous system (the “rest and digest” mode), which can reduce stress and inflammation—both of which are important for immune function. The process of nasal breathing can also promote better oxygen exchange, which helps with overall bodily health and vitality. There’s also research that suggests nasal breathing improves nitric oxide production, which has been linked to increased blood flow and enhanced immune defense.

Retrain your breathing for Stronger Immunity

The act of breathing through your nose has several benefits that could indirectly support your immune system:

Air Filtration

Your nose acts as a natural filter. The tiny hairs (cilia) and mucous in your nasal passages trap dust, allergens, and pathogens, preventing them from reaching your lungs. When you breathe through your mouth, you bypass these natural filters, potentially exposing yourself to more airborne germs and irritants.

Humidification & Warming

The nose humidifies and warms the air before it enters your lungs. Breathing through your mouth doesn’t provide this protection, which could irritate the respiratory tract and increase susceptibility to infections.

Reduced Stress

Breathing through your nose activates the parasympathetic nervous system, which helps reduce stress. Chronic stress can weaken the immune system, so reducing it through mindful, slow nose breathing can indirectly support immune health.

Increased Nitric Oxide Production

Breathing through the nose stimulates the production of nitric oxide in your nasal passages. Nitric oxide has several benefits, one of which is its ability to help your body fight infections. It has antimicrobial properties that can help kill bacteria and viruses in the air you breathe in, thus giving your immune system an extra layer of defense.

Better Oxygenation

Nose breathing encourages slower, deeper breaths, which can improve oxygen exchange in the lungs. Better oxygenation means your cells are getting the fuel they need to function at their best, including your immune cells.

Regulation of Breath

Nose breathing encourages slower, more controlled breathing. It helps prevent hyperventilation, which can stress the body and potentially lower immunity.
If you’re someone who typically breathes through your mouth, making an effort to breathe through your nose during the day and at night (especially while sleeping) could lead to benefits over time.