🚨 Are You Breathing Wrong?

Good morning. It’s Saturday, Feb. 1, and we’re covering the connection between Breathing and PCOS. First time reading? Join other ladies who are thriving despite having PCOS. Sign up here.

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The Essentials

Ladies, we need to talk. Not about carbs (for once), not about hormonal chaos, but about something we’ve been doing since birth—breathing.

Now, I know what you’re thinking. “Breathing? Really? You’re telling me that after tracking my cycle, cutting out dairy (and regretting it), and trying every magnesium supplement under the sun, the missing piece was right under my nose?”

Yes. Literally.

The PCOS & Breathing Connection: What James Nestor Wants You to Know

James Nestor, in his book Breath: The New Science of a Lost Art, uncovers something wild: the way we breathe affects nearly every function in our body, including hormones, metabolism, sleep, and stress. And here’s the kicker—most of us are doing it wrong.

Mouth breathing = metabolic chaos.
Nose breathing = hormonal harmony.

Let’s break it down, PCOS-style.

1. Mouth Breathing, Cortisol & Your Stressed-Out Ovaries

Mouth breathing doesn’t just make you look like a confused fish; it triggers a stress response. When you breathe through your mouth, your body shifts into a fight-or-flight state, cranking up cortisol levels.

Cortisol, as we all know, is the overachieving hormone that:

• Wrecks blood sugar balance (hello, insulin resistance!)

• Sabotages progesterone production

• Makes it way too easy to store fat (especially around the belly)

James Nestor found that chronic mouth breathing keeps your body in a low-key state of stress, even when you're just binge-watching Netflix. And if you’ve got PCOS, your hormones already love a good cortisol spike—so why make it worse?

2. Sleep Apnea, PCOS, and the Oxygen Crisis

Raise your hand if you wake up feeling like you got run over by a truck. 🚚

Women with PCOS are at a higher risk of sleep apnea, a condition where you stop breathing multiple times during the night. And guess what? Mouth breathing makes it worse.

Nestor’s research shows that when you breathe through your mouth at night, your airway collapses more easily, reducing oxygen levels and disrupting deep, restorative sleep. Poor sleep = higher inflammation, worse insulin resistance, and even crazier cravings.

If you’ve been waking up exhausted no matter how many hours you slept, it might not be just your hormones—it might also be your breathing.

3. Insulin Resistance & The Magic of CO2

This part blew my mind. Nestor explains that breathing through your nose helps maintain better carbon dioxide (CO2) levels, which improves oxygen delivery to your cells.

Why does this matter for PCOS?

• More oxygen = better glucose metabolism

• Better glucose metabolism = less insulin resistance

• Less insulin resistance = happier hormones and fewer sugar crashes

Mouth breathing, on the other hand, disrupts this oxygen-CO2 balance, making it harder for your body to regulate blood sugar properly. So if you’re working hard on diet and exercise but still struggling with insulin resistance, check your breathing habits!

4. Inflammation, Gut Health & Why Your Nose is a Built-In Air Filter

Nose breathing isn’t just for show—it’s literally designed to clean, humidify, and filter the air before it reaches your lungs. Mouth breathing skips this process entirely, bringing in dry, unfiltered air full of allergens, bacteria, and other nasties.

James Nestor highlights research showing that mouth breathers have more inflammation, higher oxidative stress, and even worse gut health.

And since PCOS is already linked to chronic inflammation and gut dysbiosis, why make things harder for your body? Your nose is a free built-in air filter—use it!

So... How Do You Fix It?

If you’re realizing you’ve been a lifelong mouth breather (oops), don’t panic. Awareness is step one. Here’s what James Nestor suggests:

• Train yourself to breathe through your nose, even during the day. (If you catch yourself mouth breathing, gently close your lips.)

• Check your sleep habits. If you wake up with a dry mouth, it’s a sign you’re breathing through your mouth at night. Try nasal strips or a mouth tape (yes, it’s a thing).

• Slow down your breathing. Taking controlled, nasal breaths throughout the day can help rebalance your oxygen-CO2 levels.

Final Thoughts: Your Nose Knows Best

Who knew that something as simple as breathing could have such a massive impact on PCOS? James Nestor’s book is basically a wake-up call for all of us who’ve been unintentionally sabotaging our hormones with bad breathing habits.

So next time you catch yourself mouth breathing—whether it’s during a workout, while scrolling social media, or in your sleep—remember: your hormones (and your future self) will thank you for switching to nose mode.

Breathe better, feel better. It’s that simple.

Did this blow your mind? Are you a recovering mouth breather? Hit reply and let me know!

Updates You Can Use

Hormones & Health

> Nature investigated the role of the protein claudin-11 (CLDN11) in promoting granulosa cell proliferation in polycystic ovary syndrome (PCOS). The findings suggest that CLDN11 may contribute to the pathogenesis of PCOS by influencing the growth of these ovarian cells. (More)

> UK-wide survey led by the PCOS Priority Setting Partnership (PSP), in collaboration with Verity and Cardiff University, is inviting patients, families, and healthcare professionals to identify the top 10 unanswered questions about Polycystic Ovary Syndrome (PCOS). (More)

Nutrition & Recipes

> Easy PCOS Breakfast Ides: Eating breakfast is crucial for women with PCOS as it helps stabilize blood sugar levels, reducing insulin spikes that can worsen hormonal imbalances. A nutritious breakfast with protein and healthy fats also supports metabolism, curbs cravings, and improves energy levels throughout the day. (Full Recipes Here)

> Making Smarter Food Choices: Longevity expert Dr. Peter Attia explains on the Zoe Podcast. (More)

Hair & Body Beauty

> "Damn Good Hair" is assisting women experiencing hair loss due to factors like stress, PCOS, or aging, by providing solutions to help them look and feel their best. (More)

> Absolute Collagen, a daily liquid supplement rich in hydrolyzed marine collagen, has been reported by users to improve hair thickness and reduce hair loss. While individual results vary, some users have experienced noticeable benefits in hair health after consistent use. (More)

PCOS Pulse

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PCOS & Modern Dating: Lindsey Metselaar Shares Insights on SHE MD Podcast

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.