Dr. David Orman

Q: Can practicing controlled nasal breathing throughout the day measurably improve digestion, focus, and emotional stability?

A: Controlled nasal breathing, an often-overlooked aspect of natural health, has profound effects on the body’s internal systems. When we breathe through the nose instead of the mouth, the air is filtered, humidified, and slowed down, allowing for greater oxygen absorption. This gentle, deliberate form of respiration activates the parasympathetic nervous system—the body’s rest and repair mode—reducing cortisol levels and easing tension in the mind and body. It also increases nitric oxide production, which improves circulation and supports the delivery of oxygen and nutrients to every cell.

In terms of digestion, nasal breathing enhances the body’s natural rhythm. By promoting relaxation, it allows the stomach and intestines to function optimally. The diaphragm moves in a steady, wave-like pattern, gently massaging the digestive organs and improving peristalsis. This movement stimulates the vagus nerve, which governs not only digestion but also heart rate and immune response. Over time, people who practice mindful nasal breathing often notice fewer digestive disturbances, steadier energy levels, and a greater sense of calm after meals.

On a psychological level, nasal breathing becomes a form of meditation in motion. Each breath regulates focus, clears mental fog, and brings awareness into the present moment. Emotional stability arises naturally as the breath becomes steady, bridging the gap between thought and body. Through consistent practice—whether during walking, meditation, or daily activities—controlled nasal breathing helps unify body, mind, and spirit, transforming an automatic function into a conscious act of healing.