Why should footballers breathe through their nose and not their mouth?

During training and football matches, a player is exposed to great strain. Fast running pace, frequent sprints and clashes on the pitch mean that the body needs more oxygen. Despite this, many footballers reflexively gasp for air through their mouths - especially during the most intense moments.

However, experts such as Patrick McKeown (author of "The Oxygen Advantage") emphasize that conscious nasal breathing can not only increase performance, but also speed up recovery and protect health.

The role of the nose in breathing

Air filtration

The hair and mucous membrane in the nose act as natural filters, stopping various types of microorganisms and pollutants, such as pollen, dust and bacteria. Thanks to this, the respiratory system is more effectively protected against infections, which is especially important for athletes who often train outdoors, exposed to changing weather conditions and air pollution .

Heating and humidification

Air drawn in through the nose is warmed to body temperature and humidified, reducing the risk of irritation in the respiratory tract. This means that in colder conditions, players can avoid unpleasant symptoms such as a dry throat or cough, which can affect their performance on the pitch.

CO₂ level control

Nose breathing helps maintain higher levels of carbon dioxide in the body, which is crucial for the efficient release of oxygen from haemoglobin to the muscles. Higher levels of CO₂ in the bloodstream improve the body’s ability to deliver oxygen to where it is needed most, which is especially important during intense physical exertion, such as playing football.

Nitric oxide (NO) production

Nitric oxide (NO) produced in the paranasal sinuses plays a key role in the dilation of blood vessels, which increases blood flow and tissue oxygenation. Thanks to this, the muscles of footballers are better supplied with oxygen, which translates into their performance and endurance during the match. NO also supports the functions of the immune system, which is important for athletes exposed to intense training and stress.

Nose breathing provides better quality “fuel” for the body, which translates into endurance, faster regeneration and a lower risk of injury.

Key benefits for footballers

Higher durability

By maintaining the right concentration of CO₂, the body uses oxygen more efficiently, which allows for more efficient delivery to the muscles. This in turn allows players to maintain an intense pace of play for longer, minimizing fatigue and allowing for better energy management throughout the match.

More stable heart rate

Nasal breathing often slows and calms the breath, allowing the heart to work more evenly. This means the heart doesn’t have to accelerate rapidly, which reduces the strain on the circulatory system. This type of breathing promotes better energy management, which is crucial during long-term physical exertion, such as a football match. Players can maintain a stable heart rate, which translates into greater efficiency and less fatigue.

Better recovery during breaks

During short breaks between intense game sections, such as sprints, it is crucial to quickly rebalance the body. Nose breathing during this time helps to effectively lower the heart rate and increase the delivery of oxygen to the muscles. This allows the athlete to recover faster and be ready to continue playing at the highest level.

Lower risk of infection

The nose acts as a natural filter, blocking out germs and contaminants, which is especially beneficial in the cool or humid climates typical of many regions where football matches are played. This makes players less likely to pick up infections that could affect their form and ability to play.

Stress and pressure control

Mouth breathing, by stimulating the sympathetic nervous system, puts the body in a state of "flight". This results in an increase in cortisol levels - a stress hormone that can negatively affect concentration and decision-making. Meanwhile, conscious nasal breathing helps maintain calm and emotional balance, which is invaluable, for example, during penalty kicks or the final minutes of a match, when precision and composure are key.

How to learn to breathe through your nose?

1. Pay attention to your daily habits . Try to breathe through your nose during everyday activities, such as watching TV or walking. If you feel like you are opening your mouth involuntarily, consciously move your breath to your nose.
2. Start with a slower jog or run, focusing solely on nasal breathing. As your body gets used to the new breathing pattern, gradually increase your pace.
3. Right after intense exercise, instead of breathing through your mouth, try slowing your breathing and inhaling through your nose. This will lower your heart rate faster and your muscles will be better oxygenated.
4. Many athletes are unaware that they breathe through their mouths at night. A good solution may be special patches or tapes that gently help keep the mouth closed. This improves the quality of sleep and allows the body to fully recover

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Summary

Nose breathing is not just theory, but a proven practice that pays off on the pitch. Better oxygenated muscles and a more stable heart rate mean greater endurance.

The nose also acts as a filter that protects the body from infections, which can be crucial in a world of frequent training and constant travel.

Although changing your breathing pattern requires patience and may be uncomfortable at first, the results speak for themselves: less shortness of breath, better stress control, and better performance at key moments.

For every footballer – both amateur and professional – it is an investment in their health and performance on the pitch.