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In article <
[email protected]>, rick++
<
[email protected]> wrote:
> Can you run a long race only breathing through your nose?
> For runs under an hour I run fast enough where I want to breathe through
> both nose and mouth. But my long run pace is slow enough just for
> nose breathing. You might want to experiement.
Some info on nose breathing from a rec.running dialogue:
[email protected], Heiz <
[email protected]>
I had talked to a number of pulmonary researchers over the years. What
I learned from them was the nose warms the air we breathe, moisturizes
the air we breathe and purifies the air we breathe. It took a question
asking me to prove what I had stated without scientific proof.
Ozzie
A Dialogue on Breathing: Some science to aid in what we often know
intuitively.
C.2001 Austin "Ozzie" Gontang, Ph.D., Patrick Aro, and Andrew Heiz
Thanks to Andrew and Patrick for creating the opporutnity to gain a
better understanding and some scientific information about the role of
nasal breathing:
Ozzie Gontang made an assumptive statement wrote:
>
>
> Breathing through the nose on the inhalation:
> 1. Warms the air
> 2. Moisturizes the air
> 3. Purifies the air
Andrew rightfully queried:
Please explain all the scientific facts behind these statements!
Patrick responded from the text on Body Structures and Functions:
"Protruding into the nasal cavity are three turbinate, or nasal conchae
bones. These three scroll-like bones (superior, middle, and inferior
concha) divide the large nasal cavity in three narrow passageways. The
turbinates increase the surface area of the nasal cavity causing
turbulence in the flowing air. This causes the air to move in various
directions before exiting the nasal cavity. As it moves through the
nasal cavity, air is being filtered of dust and dirt particles by the
mucous membranes lining the conchal and nasal cavity. The air is also
moistened by the mucus and by blood vessels which supply the nasal
cavity ... by the time air reaches the lungs, it has been warmed,
moistened, and filtered." (Scott and Fong, Body Structures and
Functions 9th ed., 1997)
Andrew continued his query
How can you say that nose breathing moisturizes the air? Again the
argument can be made that since there is more saliva in your mouth than
snot in your nose the air coming in through your mouth is in contact
with more moisture.
But beyond either of these arguments what is the role of moisturizing
air in exercise breathing. And how much moisturization is necessary?
Patrick responds using:
Author(s): Godfrey, Richard.
Title: The nose and the lower airways.
Source: Lancet (North American edition) v. 343 (Apr. 23 '94)
p. 991-2
Abstract: "The role of the nose and lower airways in respiration
is examined. The nose can increase the temperature of inspired air by
as much as 25(degree)C between external nares and nasopharynx; this is
because of
the nose's rich blood supply with plentiful arteriovenous anastomoses.
The lower airways are poor at warming and humidifying air in comparison
with the nose, and bronchoconstriction may result from the temporary
development of hyperosmolarity in their walls..."
Author(s): Morton AR et al.
Title: Comparison of maximal oxygen consumption with oral and nasal
breathing.
Source: Aust J Sci Med Sport (AUSTRALIAN JOURNAL OF SCIENCE AND
MEDICINE IN SPORT) 1995 Sep; 27 (3): 51-5 Journal Code: B9S
Abstract: " The major cause of exercise-induced asthma (EIA) is
thought to be the drying and cooling of the airways during the
'conditioning' of the inspired air. Nasal breathing increases the
respiratory system's ability to warm and humidi[fy] the inspired air
compared to oral breathing and reduces the drying and cooling effects
of
the increased ventilation during exercise. This will reduce the
severity of EIA provoked by a given intensity and duration of exercise.
The purpose of the study was to determine the exercise intensity (%VO2
max) at which healthy subjects, free from respiratory disease, could
perform while breathing through the nose-only and to compare this with
mouth-only and mouth plus nose breathing."
This study found only a 3% difference in tidal volume (the volume of
air inhaled and exhaled in one cycle) between nasal only and mouth only
breathing during exercise. Average tidal volume is about 500 ml, so
the difference works out to be about 15 ml. Since the residual volume,
the amount of air that cannot be voluntarily expelled from the lungs,
is about 1500 ml allowing continuous exchange of gasses between
breaths, the 15 ml difference seems to be physiologically
insignificant. Granted, the study did not research the ability or
inability of an athlete to reach peak performance while nasal only
breathing, however, it strongly suggests that there are benefits to
nasal only or a combination of nasal and mouth breathing.
Andrew finally adds:
And the fact of the matter is there comes a point that breathing in
through the nose is not enough. So sooner or later the mouth is going
to have the last word (excuse the pun). Or if it doesn't then
performance will be at a reduced rate.
Patrick concludes:
Yes, I agree. There is a level of exertion that seems to call for
additional or alternative routes of inhalation. However, the study
above demonstrated that a recreational runner can achieve and sustain
the "fat burning zone" by nose only breathing. ExcUSE the pun? I'd
much rather USE one.
As others have suggested and you have already done, experiment with it.
If it doesn't work for you, well that's just one more piece of
knowledge gained.
Sorry for droning.
Peace as Well,
Patrick
Ozzie adds:
Thank you Andrew and Patrick for a lovely and informative dialogue
where we all learned a great deal about breathing through the nose and
mouth, the benefits of nasal breathing, and the power and the spirit of
collegiality when it comes to educating ourselves.
As Andrew and Patrick have shown so well, don't assume anything. Even
the best of science when more information and research are done has
been proved to be incorrect because we didn't know what we know now.
So Science, from the Latin meaning knowledge, keeps on growing. And
with it the amazing aquisitive and inquisitive minds of rec.running.