Breathing is something we do all day, every day, without giving it much thought. We take around 20,000 breaths a day, yet many of us have developed habits that don’t support the way our bodies are designed to breathe. The good news is that a few simple changes can make a real difference.
By Penny Lynch
A clever piece of equipment
One of the easiest habits to focus on is breathing through your nose rather than your mouth. The nose is a very clever piece of equipment: it filters, warms and moistens the air before it reaches the lungs. It also produces nitric oxide. As air passes through the nasal passages, it draws down nitric oxide into the lungs that helps the body use oxygen more efficiently.
Nasal breathing can encourage slower, deeper breaths, which helps our nervous system stay calmer. Many people find that paying attention to their breathing can reduce feelings of stress and help them feel more grounded. It can also be helpful during exercise, although when we are working very hard, switching to mouth breathing is a normal response.
We take about 20,000 breaths a day.
So how can we encourage healthier breathing habits?
Start by noticing. Several times a day, check in with yourself: “Am I breathing through my nose?” You might notice you are mouth breathing while concentrating, driving, watching TV or working at a computer.
Slow things down. Try a few minutes of gentle breathing each day. Relax your shoulders, keep your mouth closed and breathe quietly in and out through your nose. A slower exhale can help signal to your body that it is safe to relax.
Support your nose. If your nose feels blocked, investigate why. Allergies, dry air or congestion can all make nasal breathing harder. Keeping hydrated and using simple measures such as a saline nasal spray might help.
Practise during movement. When walking or doing gentle exercise, experiment with keeping your lips together and breathing through your nose. It may feel unusual at first, but over time it will become more natural.
A small but powerful habit
Breathing is a small but powerful part of our wellbeing. Just like getting enough sleep, eating well and staying active, paying attention to the way we breathe is a simple daily habit that can support our health.
This article first appeared in the July 2026 issue of Cranleigh Magazine. Pick up your free copy around the village, or read more at cranleighmagazine.co.uk.
