Experts say that nasal breathing during exercise is a good habit, but caution is advised when taping the mouth shut, as some athletes do.
Last week, the world’s number one female tennis player, Iga Swiatek from Poland, shared that she often tapes her mouth shut while training. She stated that the purpose is to improve endurance and resilience.
“You can feel the difference immediately if you tape your mouth shut. This is my way of training my strength without having to run too fast or exert myself too much,” she said.
Nasal breathing has become increasingly popular in recent years, especially as TikTok users have begun sharing videos on the topic. According to some studies, nasal breathing can improve athletic performance. However, experts warn against taping the mouth shut while exercising.
According to Brett Comer, an otolaryngology professor at the University of Kentucky, when Swiatek tapes her mouth while training, her heart rate will increase over time to compensate for the lack of oxygen. Exercising for too long with tape over the mouth may lead to difficulty breathing, posing dangers if not closely monitored, said Nicholas Rowan, an associate professor in otolaryngology at Johns Hopkins Hospital.
Tennis player Iga Swiatek tapes her mouth while training for the Canadian Open. (Photo: Zuma Press).
Instead of using tape, Professor Rowan recommends actively and consciously regulating breath, minimizing mouth breathing. He also suggests some nasal breathing exercises, such as box breathing or the 4-7-8 technique while in a relaxed state.
According to Professor Comer, nasal breathing helps filter, warm, and humidify the air before it reaches the lungs. This method also releases nitric oxide, which helps reduce venous dilation.
During exercise, individuals typically start by breathing through their nose and then gradually open their mouths to take in more oxygen. This is a survival reflex of the body. However, a study published in 2018 in the Journal of Kinesiology and Sports Science found that this habit causes athletes to expend more energy.
Scientists tested 10 volunteers, 5 male and 5 female. They were divided into two groups: one group with taped mouths breathing only through their noses and another group with their noses pinched, breathing only through their mouths. Volunteers were required to complete two running exercises: one at increasing speed and another at a steady pace. The study found that nasal breathing made athletes more enduring, as they could better control their breath.
Another study also indicated that nasal breathing increases blood flow to the brain, enhancing memory and physical coordination.
