---
title: "Nasal breathing and other BS"
date: 2023-12-02
categories: ["Training"]
url: https://www.semiprocycling.com/digest/nasal-breathing-and-other-bs
author: Damian Ruse (SEMIPRO Cycling)
---
# Nasal breathing and other BS

![](https://www.semiprocycling.com/digest/images/47509324d43ff8d58bac8ff6.webp)

![](https://www.semiprocycling.com/digest/images/e05adc467693732149fc556f.webp)

I've been down the nasal breathing investigation in the past so it was of interest when this paper popped up on my radar. To once again show that current evidence does not strongly support the benefit during exercise.

A few more details from the paper:

1. **Feasibility of Nasal Breathing During Exercise:**  
 Typically, people naturally switch from nasal to mouth breathing when exercising at higher intensities. However, with sufficient training (over six months), some individuals can maintain nasal breathing even during intense and maximal exercise without affecting their maximum oxygen uptake.  
  
2. **Physiological Effects:**  
 Studies show that nasal breathing during exercise may lead to lower oxygen consumption, carbon dioxide production, and overall breathing rate at moderate exercise intensities. However, the benefits are not clear, especially at higher exercise levels. The reason for these changes is not fully understood.  
  
3. **Comparison with Oral Breathing:**  
 The research suggests that oral breathing might be more efficient, particularly at higher exercise intensities. This is based on a study where exercise bouts lasted only 4 minutes, which may not be long enough to reach a steady state, particularly in untrained individuals.  
  
4. **Potential Discomfort and Limitations:**  
 Nasal breathing can cause a sensation of not getting enough air, known as "air hunger," which might be due to increased carbon dioxide levels. This sensation could change breathing patterns and decrease exercise tolerance, particularly in people with chronic obstructive pulmonary disease (COPD).

## TL; DR

Both nasal and oral breathing are effective in warming and humidifying the air we breathe, with nasal breathing potentially being more effective. Habitually, most people breathe through their nose. While there is no established clinical benefit to nasal breathing for healthy individuals, there may be potential benefits for certain patient groups.

See here for the article: <https://link.springer.com/content/pdf/10.1007/s00421-023-05166-8.pdf>

## On my mind: Investigating Cycling Training

I published the video above this week, and the title captures my change in mindset around cycling training and the level of evidence that is available to base decisions on.

This also captures a theme in my thinking and writing lately. That is, I am investigating the parts of cycling training that bother me. This is an attempt to open up the conversation, investigate claims, and get lost in the nuance rather than make big, bold claims about what works.

My shift in perspective has allowed me to let go of some form of expert status and adopt the role of an inquisitive investigator, which is reflected in a lot of my content and something I've always enjoyed. It's about embracing the ambiguity and intricacies inherent in training and recognising that there may not always be clear-cut answers.

By focusing on investigation and exploration, there’s an opportunity to uncover new insights, challenge existing norms, and potentially reshape our collective understanding. We will see where this takes us.

Thanks for being on this journey me :)

Ridewell!

Damian