It often feels like we breathe evenly through both nostrils, but in reality, most people are primarily breathing through one nostril at a time, and this alternates in a slow, regular pattern 😊. This phenomenon is normal, healthy, and largely unconscious.
The process is called the nasal cycle. Inside the nose are structures called turbinates, which are covered in soft tissue rich in blood vessels. These tissues can swell or shrink as blood flow changes. When the tissue on one side swells, that nostril becomes more congested and allows less air through. At the same time, the tissue on the opposite side shrinks, making that nostril more open and dominant for breathing. After a period of time, the pattern switches.
For most people, this alternation occurs every two to six hours, though the timing can vary widely depending on activity, body position, and health. You usually don’t notice it unless you have a cold, allergies, or consciously pay attention to your breathing. When both nostrils feel equally open, it’s often because the difference between them is subtle rather than absent.
The nasal cycle serves several important functions. One of its main roles is to protect and condition the air you breathe. Each nostril has a slightly different job at any given time. The more open nostril allows greater airflow, while the more congested side focuses more on humidifying, warming, and filtering the air. This alternating workload helps prevent the delicate nasal tissues from drying out or becoming irritated.
There’s also evidence that the nasal cycle supports olfaction, or sense of smell. Different airflow patterns may make it easier to detect a wider range of scents over time. Some studies suggest that one nostril may be better at detecting certain types of odours depending on airflow speed, which could give the brain richer sensory information overall 👃.
Interestingly, body position can influence which nostril is dominant. When you lie on your side, gravity increases blood flow to the lower nostril, causing it to become more congested, while the upper nostril opens more fully. This is why people often notice one blocked nostril when lying in bed, only for it to switch sides later during the night.
While the nasal cycle is normal, there are times when it becomes more noticeable or problematic. Allergies, sinus infections, nasal polyps, or a deviated septum can exaggerate the cycle, making one side feel persistently blocked. In these cases, the alternation may feel uneven or stop altogether, which can interfere with comfortable breathing.
It’s also worth noting that breathing through one nostril at a time is generally only relevant to nasal breathing. When you breathe through your mouth, the nasal cycle is bypassed entirely. However, nasal breathing is usually healthier because it filters particles, adds moisture, and produces nitric oxide, which helps improve oxygen uptake in the lungs.
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