How Nasal Breathing Can Improve Your Tennis Game
Dr. Mimi Tran
How many drills and practices do we avid tennis players participate in to work on our groundstrokes, volleys, serves and court strategy? Interestingly, one skill that is overlooked is the power of nasal breathing. It is estimated that approximately one third of people do not breathe well enough to maintain optimal health. In his book Behavioral and Psychological Approaches to Breathing Disorders, Dr. Chandra Patel states, “The problem with breathing is that it seems so easy and natural that we rarely give it a second thought.”
In this article, I will present the major benefits of nasal breathing and discuss the role of a medical specialist to help relieve anatomic and inflammatory conditions that can impair proper nasal airflow. My name is Dr. Mimi Tran and I am a general Otolaryngologist or Ear Nose and Throat (ENT) physician who specializes in allergy and sinus conditions in Orlando, Florida.
Typical characteristics of inefficient breathing include mouth breathing, upper chest breathing, sighing, noticeable breathing during rest and taking large breaths prior to talking. Mouth breathing can increase risk of dental decay, bad breath, crooked teeth, worsening of asthma and tiredness.
The nose is a vital and much underrated organ. When we have a cold or upper respiratory infection, we feel the significant effects of bad nasal breathing, such as insomnia, lack of concentration and fatigue.
Positive impacts of nasal breathing include:
1. Warming and humidifying the air we breathe in for optimal lung function
2. First layer of defense to catch large particles and serve as a barrier for respiratory bugs
3. Airflow is slowed down to add a proper amount of resistance and lead to 10-20 percent more oxygen uptake in the lung tissue
4. Stimulates the calm part of our central nervous system, known as the parasympathetic system, which helps us stay cool under pressure, slows the breathing and slows the heart rate
What are common issues that can negatively affect nasal breathing? Anatomic abnormalities are very prevalent and include a deviated septum (crooked wall in the middle of the nose that separates the nose into two chambers), large turbinates (shelf like structures that you can immediately see when you look in your nose and become large as they filter allergens or irritants) and nasal valve collapse (the outside of your nose that can close down with more forceful breathing particularly during exercise). Inflammatory conditions, such as allergies, sinus infection, and nasal polyps can also impede proper nasal airflow by causing swelling of mucous membranes and buildup of more mucous. In our nose, we have hundreds of mucous glands that produce approximately one liter of mucous every day. We are like a flowing river and when the nasal tissue becomes swollen, this mucous does not drain as easily, leading to nasal congestion and head pressure.
To address reasons for nasal obstruction, an evaluation by an ENT specialist is a very good first step and involves a thorough intake of symptoms and examination of the nose. To inspect the entire depth of the nose, which is about 8 centimeters long, the nose can be numbed with a spray and a small flexible camera will be passed on both sides. This is generally painless and can be done on the same day as the patient’s encounter. Other diagnostic tests may include a CT of the sinuses and allergy skin testing.
Treatment options can be quite vast, and first line management typically involves the use of medications such as a saline rinse, nasal steroid spray, nasal antihistamine spray, oral antihistamine, antibiotics or Breathe right strips. There are such a large amount of over-the-counter medications that it is oftentimes difficult for the average consumer to know what to pick and an ENT doctor can help guide selection of effective medications. In-office minimally invasive procedures are now a major part of our treatment, including balloon sinuplasty to relieve sinus obstruction, radiofrequency techniques to shrink swollen tissue and repair of nasal valve collapse by gently inserting stents through the inside of the nose to help support weak nasal cartilage. Surgery is reserved for more extensive reasons, such as severe septal deviation, widespread sinus inflammation or large nasal polyps.
In summary, nasal breathing is a pivotal part of our overall health and wellbeing. An Ear Nose and Throat physician can help discover how to improve nasal obstruction along with self-awareness and non-medical techniques, such as yoga and meditation. Last deep breath……gurgle, gurgle……maximizing the skill of nasal breathing can optimize physical endurance, oxygen capacity and lung function as well as keep our mental state present and focused on the tennis court. BREATHE BETTER, LIVE BETTER!
References:
Nestor, J. Breath The New Science of a Lost Art, New York: Riverhead Books. 2020
Brown RP and Gerbarg PL. The Healing Power of the Breath, Boston: Shambhala Publications. 2012.
Ruth, A. The Health Benefits of Nose Breathing, Clinical Review Nursing General Practice. 2015.
Graham T. Relief from Snoring and Sleep Apnoea, Melbourne: Penguin Group. 2012.
Patel, C. Behavioral and Psychological Approaches to Breathing Disorders, New York: Springer Publishing. 2013.