Claims Matrix

Improved Efficiency: Nasal breathing - improved ventilatory efficiency.

Better Economy: Nasal breathing - Lower physiological economy for a given level or work. (Steady State Exercise)

Reduced Bronchoconstriction: Nasal breathing - reduction in exercise induced bronchoconstriction. Improve respir health during ex ,prtic (asth w/EIB).

Nasal breathing feasible for most people at moderate levels of aerobic exercise without specific adaptation.

Nasal breathing feasible during heavy/maximal levels of aerobic exercise following sustained period of use. (> 6 months)

BOLT < 25 + 1(Often/Very Often) x 4Q = 90% chance of dysfunctional breathing. Further assessment recommended.

No additional VO2 to be gained from addition of nose breathing during running.

Nasal breathing will reduce peak work and VO2 max. (non-trained).

Better Gas Exchange (Part due to slower respiration rate. Decreased end tidal fraction of Oxygen.

Nasal breathing is ok for short anaerobic actiivties with no difference in lactate build up.

Improved Anaerobic Performance

Dallam, G., & Kies, B. (2020). The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review. Journal of Sports Research, 7(1), 1–10.

Reference: Dallam, G. 2020: —- Morton et al., 1995; Garner et al., 2011; Hostetter et al., 2016; LaComb et al., 2017; Dallam et al., 2018.

Dallam, G., & Kies, B. (2020). The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review. Journal of Sports Research, 7(1), 1–10.

Reference: Dallam 2020 —- Nasal versus oral breathing up to 80% of VO2max in nasally untrained, healthy subjects is ok. (Morton et al., 1995; Garner et al., 2011; LaComb et al., 2017)

Dallam, G., & Kies, B. (2020). The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review. Journal of Sports Research, 7(1), 1–10.

Kiesel K, Rhodes T, Mueller J, Waninger A, Butler R. (2017). Development of a screening protocol to identify individuals with dysfunctional breathing. Int J Sports Phys Ther. 12(5):774-786.

Fornasier-Santos, C., Millet, G.P. and Woorons, X. (2018), Repeated-sprint training in hypoxia induced by voluntary hypoventilation improves running repeated-sprint ability in rugby players. European Journal of Sport Science, 18: 504-512.

Benefits of nasal breathing include improved ventilatory efficiency - extracting more O2 from each breath.

Lower respiration rate. Less ventilation (total breathing). Breath less at the same level of work. 22% reduction in Respiratory Rate. Hence less respiratory muscle work.

Lower oxygen uptake seen during submaximal work while breathing nasally represents an improvement in physiological economy as a consequence of the improved ventilatory efficiency of this breathing approach in those experienced with the breathing approach (Hostetter et al., 2016; Dallam et al., 2018). Nasally trained athletes in these studies.

Occurrence of EIB in asthmatic subjects(Prior EIB / asthma). Response when breathing normally (Shturman-Ellstein et al., 1978; Mangla and Menon, 1981; Kirkpatrick et al., 1982).

Note: Considerable inter-individual variability in breathing and switching point. Referenced in Dallum 2020: Bennett, W.D. et al. 2003; Niinimaa et al., 1980; Saibene et al., 1978.

Note: Considerable inter-individual variability in breathing and switching point.

Note: Limiter may be Air Hunger which can be trained!

Multi-measures with CO. Inclusion of FMS. Level of Evidence - 2b. 4Q from 2 Q’aires. No relationship between dimensions.

Note: nasal contribution during oronasal breathing produces no effect on maximal oxygen uptake beyond that achievable by oral breathing alone.

Nasal vs oral vs oronasal - max work & VO2max. Normal healthy non-nasal adapted see significant loss in VO2max & peak work in graded max exercise test while breathing nasally

Morton et al., 1995

Morton et al., 1995.

Peak ventilation dropped 35% / VO2max 11% (more efficient!)

N=21 - highly trained rugby professionals, 4 weeks, 7 seesions, repeated 40m sprints to fatigue. (Assessed with 40m - departure every 30 seconds). Sig Imp: 9-14 Intv vs. 9-10, Ctrl.

Case Study: Triathlete using nasal breathing for EIB

See paper

Slower respiration rate of the nasally restricted breathing approach results in greater diffusion of both oxygen and carbon dioxide breath to breath.

Nasal breathing may be possible for most healthy people when using short anaerobically dominated work such as weight training and sprinting without prior adaptation.

Hostetter et al., 2016

Reference Dallum 2020: —- Morton et al., 1995; Hostetter et al., 2016;Dallam et al., 2018.

Recinto, C., T. Efthemeou, P.T. Boffelli and J.W. Navalta, 2017. International Journal of Exercise Science, 10(4): 506-514.