Lesson plan; The Science and Practice of Nasal Breathing

Ann S. Michaelsen

8 months ago

Overview:

This lesson explores the physiological benefits of nasal breathing, the implications of mouth breathing, and the emerging trend of mouth taping among athletes. Drawing on insights from a BBC Future article (“The Surprising Power of Breathing Through Your Nose,” 2025) and a New York Times / The Athletic feature (“Why Some Sportspeople Are Taping Over Their Mouths,” 2023), students will engage in scientific inquiry, critical analysis, and practical activities to understand how breathing techniques can influence health, sleep, and physical performance.

Learning Objectives:

By the end of this lesson, students will be able to:

Explain the anatomical and physiological differences between nasal and mouth breathing.
Analyze the health benefits associated with nasal breathing, including its role in nitric oxide production and immune function, as described in the BBC article.
Evaluate the practice of mouth taping among athletes, including insights from elite sports culture as reported by The New York Times.
Reflect on personal breathing habits and consider strategies for promoting nasal breathing in daily life.

Materials Needed:

Article 1: BBC Future — “The Surprising Power of Breathing Through Your Nose” (May 7, 2025)

Link: BBC Future Article
Summary for Students:
This article explores new scientific findings on the benefits of nasal breathing, including improved oxygen uptake, immune defense through nitric oxide, and cognitive benefits. It also discusses how modern environments and habits have led to increased reliance on mouth breathing, and the potential consequences of that shift.

Article 2: The Athletic/NYT — “Why Are Sportspeople Taping Over Their Mouths?” (Sept. 11, 2023)

Link: The Athletic Article
Summary for Students:
This article examines the trend of professional athletes, particularly endurance runners, swimmers, and football players, using mouth tape during training and sleep. The goal is to enforce nasal breathing, which they believe enhances performance and recovery. The article includes expert opinions, testimonials, and critical voices raising concerns about safety and scientific rigor.

“I think sleep is the most important thing in the world,” said Erling Haaland during his recent appearance on Logan Paul’s Impaulsive podcast. The Manchester City striker spoke about the blue-light-blocking glasses he puts on three hours before bedtime and how he blocks out “all the signals in the bedroom” to induce a night of deep, restorative sleep.

Lesson Activities:

Part 1: Understanding Nasal vs. Mouth Breathing

1. Introduction:
Begin with a class discussion: “How do you breathe most of the time—through your nose or mouth? Why might this matter?”
Present diagrams of the upper airway, sinuses, and oral cavity to explain anatomical differences.

2. Article-Based Mini-Lecture:
Using the BBC Future article, highlight the physiological benefits of nasal breathing:

Air filtration, humidification, and warming
Production of nitric oxide, which improves blood oxygenation and circulation
Increased lung efficiency and reduced respiratory infections
Activation of the parasympathetic nervous system for relaxation

Contrast with issues related to chronic mouth breathing, such as dry mouth, disrupted sleep, and weakened immune function.

3. Group Article Analysis:
Assign student groups to read and annotate different sections of the BBC article. Each group identifies key claims, evidence, and one discussion question they will pose to the class.

4. Group Sharing and Discussion:
Each group presents their findings and leads a brief discussion on the implications of nasal breathing for public health and personal well-being.

Homework:
Students keep a log for 24 hours, noting moments of mouth breathing—especially during rest, reading, or screen use. They should also note any situational or emotional triggers.

Part 2: Exploring Mouth Taping and Athletic Performance

1. Article Review and Discussion:
Begin with a class review of the New York Times article on elite athletes (including swimmers, runners, and footballers) who tape their mouths shut during sleep or even training.
Key points to highlight:

The idea that forced nasal breathing can improve sleep quality, increase carbon dioxide tolerance, and enhance aerobic efficiency
Athletes using mouth taping as part of high-performance recovery routines
Medical caveats and risks associated with mouth taping (e.g., for people with sleep apnea or sinus conditions)

2. Debate Activity:
Students split into two groups for a structured debate:

Team A supports mouth taping as a legitimate performance enhancement tool
Team B critiques the trend, pointing out risks, lack of long-term data, and need for caution
Encourage use of direct quotes from both articles to support arguments.

Essay Question 1:

“To what extent can nasal breathing be considered a foundational health practice in modern wellness culture? Examine the physiological benefits and potential limitations of promoting nasal breathing over mouth breathing, using recent research and real-world applications such as athletic performance trends.”

Guidance for Students:

Discuss key physiological differences between nasal and mouth breathing (e.g., nitric oxide production, air filtration, oxygen efficiency).
Reference recent research findings, such as those from the BBC article.
Analyze the growing cultural emphasis on nasal breathing in fitness and wellness communities.
Consider counterarguments or limitations (e.g., anatomical constraints, medical conditions, lack of long-term studies).

Essay Question 2:

“Is mouth taping a legitimate biohacking tool or a wellness fad? Evaluate the use of mouth taping among athletes and celebrities, considering both scientific evidence and social influence in shaping public health behaviors.”