Nasal Breathing for Athletes: Improve Performance Through Your Nose

Elite athletes are increasingly turning to an unexpected performance enhancer: breathing through their nose. While it might seem counterintuitive—after all, mouth breathing gets more air in faster—nasal breathing during exercise offers scientifically-backed benefits that can transform athletic performance and recovery.

The Science of Nasal vs. Mouth Breathing

Your nose is a sophisticated filtration and conditioning system that filters incoming air, warms and humidifies air, and produces nitric oxide.

The Nitric Oxide Advantage

When you breathe through your nose, you inhale the nitric oxide produced in your paranasal sinuses. This NO dilates blood vessels, improves oxygen uptake by up to 10-15%, and supports cardiovascular efficiency.

Benefits of Nasal Breathing for Athletes

Enhanced Oxygen Delivery

Despite lower air volume per breath, nasal breathing can improve oxygen delivery through better CO2 tolerance, improved ventilation-perfusion matching, and nitric oxide effects.

Greater Endurance

Athletes who train with nasal breathing often report improved endurance, lower perceived effort, more stable breathing patterns, and better pacing.

Faster Recovery

Nasal breathing promotes parasympathetic nervous system activation, reducing stress hormones after training and improving heart rate variability. To further support recovery, many athletes enjoy warming beverages like herbal teas for congestion that soothe the airways after intense sessions. Sleep quality is equally important for recovery — optimising your sleeping position for snoring can keep the airway open at night, improving the deep sleep athletes need to repair and perform.

Training Techniques for Nasal Breathing

The Adaptation Period

Week 1-2: Notice when you naturally switch to mouth breathing and record your “nasal threshold.”

Week 3-4: Commit to nasal-only breathing during warm-ups, cool-downs, and easy workouts.

Month 2: Gradually increase pace while maintaining nasal breathing.

Month 3+: Use nasal breathing for most aerobic training.

Sport-Specific Applications

• Running: Works well for distance running; sprint intervals may require mouth breathing
• Cycling: Use nasal breathing on descents and flat sections for recovery
• Swimming: Exhale through nose, inhale through mouth
• Team Sports: Use nasal breathing during moderate-intensity periods

Keeping Your Nasal Passages Clear for Training

Nasal breathing only works if your airways are open. If allergies or congestion are holding you back, a pre-workout nasal rinse with a quality neti pot can clear mucus and allergens so you can breathe freely during exercise. Athletes who experience recurring sinus pressure should address the root cause to avoid training setbacks.

Monitoring Progress

• Heart rate at nasal threshold: Should increase over time
• Pace at nasal threshold: A rising pace indicates improved efficiency
• Breath-hold time: Improvements indicate better CO2 tolerance

Frequently Asked Questions

Can nasal breathing replace mouth breathing for all exercise?

For most aerobic training, yes. High-intensity efforts may still require mouth breathing.

Will nasal breathing slow me down?

Initially, you may need to slow your pace. However, as you adapt, performance typically improves.

The Bottom Line

Nasal breathing offers real benefits for athletes: improved oxygen delivery, better endurance, faster recovery, and mental performance benefits. The key is patient, progressive training over months.

Disclaimer: This article is for informational purposes only. Consult with a healthcare provider before making significant changes to your training.