Can Nasal Breathing Help Us Feel Calmer?

Two adults practicing alternating nostril breathing in meditation class

Can Nasal Breathing Help Us Feel Calmer?

In recent years, breathwork has gained popularity in the fields of mental health and overall wellness – and for good reason: the way we breathe can be a powerful tool for regulating our physical, mental, and emotional states. While there are many different breathwork tools, one that recently sparked our interest is nasal breathing, or breathing in and out through your nose.

At first glance, nose breathing might seem trivial. After all, most of us breathe tens of thousands of times a day without even thinking about it. However, evidence suggests that how we breathe matters greatly – and nasal breathing, specifically, can play a key role in calming our minds and bodies.

One survey suggested that over 60% of Americans identify as mouth breathers. However, recent findings published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, showed that nasal breathing during rest (as opposed to during exercise) helped shift the nervous system into a more parasympathetic state.

What is a Parasympathetic State?

A parasympathetic state refers to the condition your body enters when the parasympathetic nervous system (PNS) is activated. This part of your autonomic nervous system is responsible for what’s often called the “rest and digest” response (as opposed to the Sympathetic Nervous System’s “fight or flight” response).

Parasympathetic states are often associated with calmer, more focused thinking; enhanced digestion; more relaxed muscles; lower blood pressure and slower heart rate. This state is the opposite of the “fight or flight” response, during which our sympathetic system prepares our body to react to stress or danger, the parasympathetic system brings us back into balance and helps us recover afterward.

In addition to nasal breathing, some other common ways to activate our parasympathetic nervous system include meditation or mindfulness, gentle movement like walking or yoga, spending time in nature, and feeling safe and connected with others.

The Physiology of Nasal Breathing

While many of us are accustomed to breathing through our mouths, our bodies were actually designed to breathe primarily through the nose. The nose actually filters, humidifies, and warms the air before it reaches our lungs. It also slows the breath, allowing for a more efficient exchange of oxygen and carbon dioxide. But perhaps most intriguing – and most relevant to this blog – is the effect nasal breathing has on the nervous system.

Research published in the American Journal of Physiology found that nasal breathing lowers diastolic blood pressure and enhances parasympathetic activity, as measured by heart rate variability. Increased heart rate variability (HRV) is associated with better emotional regulation, resilience to stress, and overall cardiovascular health.

Nasal Breathing, Nitric Oxide & Our Nervous System

One of the reasons nasal breathing has such a calming effect lies in a little-known molecule called nitric oxide (NO). NO is not to be confused for Nitrous Oxide, or laughing gas. Rather, Nitric Oxide is a naturally produced gas released in the nasal passages, which plays a crucial role in regulating our blood flow, immune function, and neurotransmitters.

When we breathe through our nose, we carry nitric oxide into the lungs, where it improves oxygen uptake and circulation. This leads to better delivery of oxygen to the brain and body, which can enhance cognitive performance and mood. Nitric oxide also has a mild anti-anxiety effect, further supporting the calming impact of nasal breathing.

Nasal Breathing and Emotional Regulation

In moments of stress, our breathing often becomes rapid and shallow—usually through the mouth. This can reinforce a state of anxiety by activating the sympathetic nervous system. Switching to nasal breathing, particularly slow and intentional inhalations and exhalations, can help break this cycle.

Studies on yogic and pranayama breathing techniques have shown that left-nostril breathing, in particular, increases parasympathetic activity and reduces stress levels. While the effects may vary from person to person, there is growing consensus that nasal breathing can act as a simple, accessible tool for emotional regulation.

Therapists and clinicians are increasingly incorporating breath awareness into treatment for anxiety, trauma, and mood disorders. Teaching clients to notice their breath and gently guide it through the nose can be an empowering way to build self-regulation skills and foster a sense of safety in the body.

Sleep, Focus, and Everyday Calm Through Nasal Breathing

Beyond its role in emotional regulation, nasal breathing also supports better sleep and cognitive function. Mouth breathing during sleep has been linked to snoring, sleep apnea, and disrupted sleep cycles—all of which can negatively impact mental health. Encouraging nasal breathing during rest can lead to deeper, more restorative sleep.

In waking life, nasal breathing has been associated with improved focus and attention. A study published in The Journal of Neuroscience found that nasal inhalation enhances our ability to consolidate memories and sensory processing in the brain. This suggests that nasal breathing may not only help us feel calmer, but may also sharpen our mental clarity.

How Mouth Breathers Can Practice Nasal Breathing

There are medical reasons why someone might be a mouth breather. For example, individuals who struggled with allergies, and enlarged tonsils or adenoids as a child might have become accustomed to having a stuffed up nose and are therefore used to mouth breathing.

Thankfully, as long as nasal breathing is medically possible, it’s not terribly complicated to incorporate into our day-to-day lives. There is no special equipment or extensive training required. Here are some simple tips to get started:

Over time, like with any new habit, you can get better at nasal breathing and get to the point where you don’t even realize you are breathing through your nose.

A Breath Of Fresh (& Calmer) Air With Nasal Breathing

The breath helps to connect our mind and body. Nashville Psych therapists frequently incorporate elements of breathwork for healing and personal growth. However, you don’t need to be in therapy to benefit from simple breathing techniques such as nasal breathing. By cultivating awareness of how we breathe and making small shifts toward nasal breathing, we can tap into the body’s natural ability to restore calm, focus, and resilience.

Whether we’re managing stress, seeking better sleep, or simply looking for a grounded way to move through the day, nasal breathing is a simple, powerful, and accessible place to begin. If you are as intrigued as we were and are looking to explore the topic of breath more deeply, we recommend Breath: The New Science of A Lost Art by James Nestor.

Breathwork In Psychotherapy

If you’d like to try out some breathwork in therapy, we are happy to help. We invite you to reach out by email, phone, or scheduling a consultation with our Client Care team. If we aren’t the best fit for you, we will gladly refer you to someone else in our community who can help.