7 Surprising Benefits of Nasal Breathing in Yoga

Nasal breathing in yoga isn’t just a traditional cue—it’s a transformative habit that changes how you practise, feel, and recover. If you’ve taken a class with me, you’ve probably heard me say it often: “Breathe through your nose.” And while it might sound repetitive, there’s a reason I return to it again and again. This simple instruction, rooted in yoga’s oldest teachings, is now backed by a growing body of research. And the benefits? Far more powerful than most people realise.

The Tradition Behind Nasal Breathing in Yoga

In classical yoga texts like the Hatha Yoga Pradipika, nasal breathing is not optional—it’s essential. Practitioners are told to inhale and exhale through the nose during both physical postures (asanas) and breath control techniques (pranayama). The breath wasn’t just about oxygen; it was the carrier of prana, the life force.

Even the Yoga Sutras of Patanjali, written centuries earlier, emphasize the power of controlled breath. Ancient yogis observed that nasal breathing in yoga created calm, focus, and energetic balance. They were onto something we’re only beginning to measure today.

7 Surprising Benefits of Nasal Breathing in Yoga

Here’s what actually changes when you breathe through your nose, both physically and mentally, and how it shapes your yoga practice.

1. Natural Air Filter for the Lungs

Your nose is your body’s first line of defence. As you inhale:

• Tiny nasal hairs trap dust, pollen, and allergens

• Mucous membranes catch bacteria and pathogens

• The air is warmed and humidified for safer lung absorption

This system protects your respiratory tract, especially during increased breath flow in movement.

According to the Cleveland Clinic, nasal breathing improves lung function and reduces exposure to airborne irritants (source).

2. Boosts Nitric Oxide Levels

One of the key advantages of nasal breathing in yoga is that it increases nitric oxide production. This naturally occurring gas:

• Expands blood vessels

• Helps deliver oxygen more efficiently

• Has antibacterial properties

• Supports memory, blood pressure, and energy regulation

Mouth breathing bypasses this powerful process altogether.

A 2003 study in The Journal of Physiology confirmed that nasal nitric oxide enhances oxygen uptake and vascular function (source).

3. Improves Breath Control and Oxygen Use

Nasal breathing adds gentle resistance to airflow. That might sound counterproductive, but it actually:

• Slows the breath

• Supports full, deep diaphragmatic breathing

• Enhances oxygen exchange by raising CO₂ levels slightly (Bohr effect)

This leads to more stamina, clearer focus, and greater endurance in your poses.

4. Activates the Parasympathetic Nervous System

Slow nasal breathing switches on the parasympathetic nervous system—the “rest and digest” mode. This is key to yoga’s calming effect. It helps:

• Lower heart rate

• Improve digestion

• Reduce anxiety and reactivity

• Restore balance after stress

This is one reason people often feel grounded and centred after class.

5. Calms the Mind and Sharpens Focus

Nasal breathing in yoga also affects brainwave activity. Inhalation through the nose stimulates regions of the brain associated with memory and emotion regulation. It promotes alpha-wave states—those calm yet alert moments that deepen awareness.

When your breath is steady and quiet, your thoughts begin to slow down too.

6. Deepens the Internal Experience of Yoga

When you’re breathing through your nose, attention naturally draws inward. Movements feel more deliberate. Alignment becomes more intuitive. The practice becomes less about performance and more about presence.

This is the shift from “doing yoga” to truly experiencing it.

7. Enhances Core Stability and Balance

Breathing nasally supports:

• Diaphragmatic engagement (which activates the core)

• Better posture and spinal alignment

• Nervous system regulation, which improves balance and coordination

It’s not something you force—it happens organically when the breath is smooth and grounded.

Yogic Breathing Techniques That Use Nasal Breathing

Ujjayi Pranayama

Known as “ocean breath,” this technique uses a slight constriction in the throat while breathing through the nose. It:

• Builds heat in the body

• Slows the breath

• Enhances focus through audible rhythm

Ujjayi anchors your awareness, especially during flowing sequences or longer holds.

Nadi Shodhana (Alternate Nostril Breathing)

This gentle technique balances the left and right channels of the breath:

• Left nostril activates the calming (parasympathetic) response

• Right nostril activates alertness (sympathetic response)

Together, they help reset the nervous system and improve concentration. This is a core practice in traditional pranayama.

Addressing Common Barriers

If Your Nose Is Blocked…

Mild congestion is normal from time to time. Try:

• A saline rinse (neti pot)

• Eucalyptus or peppermint oil steam

• Practising gently until your nose clears

Chronic congestion? You may want to speak with your doctor or an ENT to explore structural issues like a deviated septum.

If You’re Used to Mouth Breathing

Transition gradually:

• Practise nasal breathing at rest

• Introduce it during light movement or warm-ups

• Build tolerance slowly—your body will adapt

In time, nasal breathing in yoga will feel more natural than mouth breathing ever did.

Benefits Beyond the Mat

Better Sleep

Mouth breathing at night is linked to:

• Snoring

• Poor oxygen absorption

• Morning dry mouth

Practising nasal breathing during the day often helps improve nighttime breathing patterns, especially when combined with a supportive sleep posture.

More Calm in Daily Life

Nasal breathing helps regulate your emotions, making it easier to respond rather than react. Whether you’re driving in traffic or juggling work and family, this one tool can create a noticeable shift in how you handle stress.

Greater Physical Endurance

Many athletes now train themselves to breathe nasally during cardio and strength workouts. The benefits?

• Higher oxygen efficiency

• Reduced fatigue

• Lower recovery times

And the same advantages apply to your yoga practice too.

Final Thoughts

Nasal breathing in yoga isn’t a minor detail—it’s a core part of what makes the practice so powerful. It supports your nervous system, sharpens focus, and helps you tune in more deeply to yourself.

It’s something I repeat often in class because I’ve seen the difference it makes. Not just in how you breathe, but in how you move, rest, and respond to life.

If you’d like to experience this in a more personal setting, I invite you to join me at Repose Yoga in Mount Waverley. Our traditional yoga classes are capped at 8 students, so you receive individual attention in every session. Whether you’re new to the practice or looking to deepen your breathwork, this is a great place to start.

Explore the class schedule, book a class and discover what a difference one breath can make.

Got Questions About Breathwork? Here’s What Students Often Ask: