Dallam, G. Kies, B. (2020). Journal of Sports Research. 7.10.18488/journal.90.2020.71.1.10.

Dallum G. et al. (2018). International Journal of Kinesiology and Sport Science. 6(2):22-29.

23% reduction in total ventilation at VO2 max in the nasal breathing condition (G. Dallam et al., 2018).

A 15% reduction in ventilation experienced by the elite cyclists. (Gonzalez-Montesinos et al., 2021)

Dallum G. et al. (2018). International Journal of Kinesiology and Sport Science. 6(2):22-29.

Gonzalez-Montesinos, J.L. et al. (2021). International Journal of Environmental Research & Public Health. 18, 777.

McKeown, P. (2021). The breathing cure: develop new habits for a healthier, happier, and longer life . Humanix Books. (Sleep Quality)

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Lee YC, Lu CT, Cheng WN, Li HY. (2022). Healthcare. 13;10(9):1755. (Sleep Quality).

Peak ventilation when breathing nasally can be improved with training.

Dallam, G. Kies, B. (2020). Journal of Sports Research. 7.10.18488/journal.90.2020.71.1.10.

Brinkman JE, Toro F, Sharma S. Physiology, Respiratory Drive. [Updated 2023 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.

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Dallam, G. Kies, B. (2020). Journal of Sports Research. 7.10.18488/journal.90.2020.71.1.10.

Dallum G. et al. (2018). International Journal of Kinesiology and Sport Science. 6(2):22-29.

Hostetter, K. et al. (2016). Journal of Sport and Human Performance. 4(1), 1–7.

Morton A, et al. (1996). Australian Journal of Science and Medicine in Sport. 27(3): 51-5.

Athletes cannot produce as much ventilation during exercise breathing through the nose as is possible when breathing through the mouth

Morton A, et al. (1996). Australian Journal of Science and Medicine in Sport. 27(3): 51-5.

Morton A, et al. (1996). Australian Journal of Science and Medicine in Sport. 27(3): 51-5.

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Nasal breathing versus oral breathing offers greater resistance resulting in an increased activation of the diaphragm which in turns improves breathing depth and oxygen (O2) diffusion while simultaneously increasing carbon dioxide (CO2) retention in the blood.

Dallam, George. (2024). The Nasal Breathing Paradox during Exercise.

Another mechanism for performance improvement is that following inspiratory muscle training, respiratory muscle fatigue developed by breathing heavily during sustained exercise, which in turn inhibits ongoing exercise performance, is also reduced.

This results in the ability to sustain exercise intensity at a given workload for longer periods of time, because once respiratory muscles begin to fatigue increased blood flow is diverted to their performance, thereby inhibiting blood flow and oxygenation to the locomotor muscles (Romer & Polkey, 2008).

Raphael, K., Mcphilimey, M., & Dallam, G. (2024). International Journal of Physical Education, Fitness and Sports, 13(4), 10–20.

A high prevalence of dysfunctional breathing in competitive athletes was observed - 90.6%. 9.4% demonstrated diaphragmatic breathing.

Shimozawa, Y. et al (2023). Journal of Strength and Conditioning Research. 37(2).