The Benefits of Nasal Breathing and Nasal Expanders for Athletes: Enhancing Sleep, Performance, and Recovery

Triphasic Training Method 18 – Nasal Turbine Recovery Method

Understanding Breathing and Its Importance

Breathing is essential for life. It’s how our body takes in oxygen and gets rid of carbon dioxide. But did you know not all breathing is the same? Especially for athletes, how you breathe can significantly affect your performance and recovery.

The Goal: Developing Higher Carbon Dioxide Tolerance

For athletes, the key is to slow down the breathing rate by increasing the tolerance to carbon dioxide. This means you can do more exercise with less breathlessness because your body doesn’t need to breathe as much to remove excess carbon dioxide.

How Can Athletes Increase Their Carbon Dioxide Tolerance?

  1. Nasal Breathing All Day: When you breathe through your nose, your body retains more carbon dioxide, which helps increase your tolerance.
  2. Perform Breath Holds: Try exhaling fully through your nose and then hold your breath as long as you can.
  3. Slow Down Breathing: Practice a 5-second inhale and exhale cycle throughout the day.
  4. Breath Exercises: Do exercises like exhaling all air, pinching your nose, holding for 5 seconds, then normal breathing for 10 seconds.

Why is Mouth Breathing Not Ideal?

Mouth breathing releases more carbon dioxide than nasal breathing, which can lead to:

  • Reduced oxygen uptake.
  • More stress.
  • Poor breathing patterns.
  • Low energy and concentration.
  • Dehydration.
  • Posture issues.
  • Increased risk of snoring and sleep apnea.

Advantages of Nasal Breathing

Nasal breathing has many benefits, including:

  • Warmer, cleaner, and more humid air entering the lungs.
  • More oxygen uptake.
  • Calmer nervous system.
  • Reduced heart rate.
  • Better oxygen delivery to muscles.

Impact of Nasal vs. Mouth Breathing on Athletes

  • Nasal Breathing: Leads to better oxygen uptake and more efficient exercise.
  • Mouth Breathing: Can negatively affect facial growth, posture, and even behavior.

The Role of a Nasal Expander Device

Incorporating the use of an internal nasal turbine dilator into their nighttime routine offers athletes a significant advantage. This device, working from within, delicately widens the nasal passages, ensuring smoother and more effective nasal breathing. Its primary benefit lies in enhancing airflow and, more importantly, boosting oxygen absorption, a critical factor for athletic performance and efficient recovery. Unlike external options, its discreet and comfortable design promises undisturbed sleep, allowing athletes to fully leverage the myriad benefits of nasal breathing – from improved muscle oxygenation and reduced heart rate to heightened carbon dioxide tolerance. Thus, an internal nasal turbine dilator emerges as a superior choice for athletes aiming to achieve their highest potential and expedite their recovery process.


For athletes, sleeping with a nasal expander device and practicing nasal breathing can be a game-changer. It not only improves sleep quality but also enhances performance and speeds up recovery by ensuring efficient breathing and optimal oxygen delivery. So, breathe right, perform better, and recover faster!