Mouth Breathing: Effects on Health and How to Stop It

 

Introduction

 

Ever woken up with a dry mouth or caught yourself breathing through your mouth out of habit? You’re not alone. While occasional mouth breathing (like when you have a stuffy nose) is normal, constantly relying on mouth breathing can negatively impact your daily life and long-term health. From physical issues like dental problems and fatigue to mental effects and poor sleep, mouth breathing is more than just a quirk. In this post, we’ll explore why it’s important to avoid mouth breathing, the health effects of mouth breathing on your body and mind, and even a trendy hack called mouth taping for better sleep. By the end, you’ll know why nose breathing is better and how to stop mouth breathing for the sake of your health.

 

Nose vs. Mouth: Why How You Breathe Matters

 

Breathing through your nose isn’t just a preference – it actually serves important functions. Our noses act as natural air filters and humidifiers, warming and cleaning the air before it reaches our lungs . Nasal breathing also helps produce nitric oxide, a molecule that improves oxygen absorption and blood flow in the body . Breathing through your nose can even lower stress and anxiety levels by triggering a relaxation response . In contrast, mouth breathing bypasses these benefits. Air taken in through the mouth is not filtered or humidified, leading to a dry mouth and throat. Mouth breathing is also often associated with a “fight or flight” style of breathing – faster, more shallow, and engaging the chest. In fact, this type of rapid, chest-based breathing is normally only seen when someone is under stress, so habitually breathing through your mouth can keep your body in a mildly stressed state all the time . Over time, the negative effects of chronic mouth breathing can build up, affecting various aspects of your health.

 

Physical Health Effects of Mouth Breathing

 

One of the immediate physical effects of mouth breathing is dry mouth. When your mouth dries out, saliva can’t do its job of washing away bacteria, which leads to bad breath and higher risk of cavities and gum disease . Mouth breathing can also irritate your throat and even contribute to more frequent throat and ear infections . Beyond oral health, the habit of breathing through your mouth may reduce oxygen levels in your blood, which has been linked to higher blood pressure and even heart problems over time . Some research suggests mouth breathing could decrease lung function and worsen asthma symptoms as well .

In children, the long-term health effects of mouth breathing can be quite noticeable. Kids who grow up breathing mostly through their mouths can develop changes in facial structure – for example, a longer face shape, narrower jaw, or misaligned teeth (often called “long face syndrome”) . These changes happen because proper nasal breathing is important for normal development of the jaws and airways. Habitual mouth breathing in childhood has even been called a “seemingly benign” habit that actually triggers “cascading effects” on multiple body systems and facial growth . Early on, a child who always mouth breathes might suffer from dental malocclusion (crowded or crooked teeth) and poor posture . Over the long term, these structural changes can increase the risk of breathing issues like snoring and obstructive sleep apnea later in life . In short, physically, mouth breathing can do more harm than one might expect – from tooth decay to altered facial development to potential heart-lung impacts.

 

Daytime Fatigue and Mental Effects

 

Mouth breathing doesn’t just affect your mouth and airways; it can also influence how you feel and function day-to-day. People who breathe through their mouths tend to experience more fatigue and lower energy. In fact, mouth-breathing adults are more likely to have sleep-disordered breathing issues, leading to tiredness, decreased productivity, and a poorer overall quality of life compared to those who breathe through their nose . If you’re not sleeping well due to mouth breathing (more on sleep next), you might find it harder to concentrate at work or school and notice more daytime sleepiness.

Chronic mouth breathing can also put your body in a subtle stress mode. As mentioned earlier, mouth breathing is associated with the kind of rapid, shallow breathing our bodies use when stressed . This can keep levels of stress hormones slightly elevated and may contribute to feelings of anxiety over time. On the flip side, switching to nasal breathing can help engage the body’s calmer “rest and digest” state, potentially improving mental calmness .

In children, the mental and behavioral effects are especially pronounced. Kids who can’t breathe well through their noses at night often sleep poorly, which can lead to trouble focusing, hyperactivity, and moodiness during the day . Some experts note that prolonged mouth breathing and the resulting sleep deprivation in children might even be mistaken for attention deficit hyperactivity disorder (ADHD) in certain cases . One large study found that children with chronically disrupted sleep were much more likely to be inattentive, hyperactive, and impulsive than well-rested kids . The takeaway is that by interfering with restful sleep and normal breathing patterns, mouth breathing can leave you feeling foggy, irritable, or stressed, impacting your mental well-being and daily performance.

 

Sleep Problems and Snoring

 

One of the biggest consequences of mouth breathing is its impact on sleep quality. Breathing through your mouth, especially when you’re asleep, often leads to loud snoring and a dry, scratchy throat in the morning. People who sleep with their mouth open are more prone to snoring because the open-mouth posture can narrow the airway at the back of your throat, causing vibrations (the sound of snoring). Research has shown that mouth breathing and the associated jaw position can increase the risk of airway collapse, making snoring and even obstructive sleep apnea more likely . In fact, many folks with sleep apnea tend to breathe through their mouths at night, which can worsen their symptoms .

Mouth breathing also disrupts your sleep in other ways. It can cause you to wake up more frequently (even if you don’t remember it) due to discomfort like dry mouth or mild oxygen drops. This leads to fragmented, poor-quality sleep. Over time, poor sleep from mouth breathing can stunt growth and development in kids and leave adults feeling chronically exhausted. Health experts warn that untreated mouth breathing at night not only causes fatigue but can reduce your overall quality of life and even raise stress levels . If you or your partner notice frequent snoring, open-mouth breathing, or restlessness at night, it may be a sign that mouth breathing is hindering your sleep.

 

Mouth Taping for Better Sleep: What and Why?

 

Mouth taping involves using a specialized tape to gently keep your lips closed during sleep, encouraging you to breathe through your nose. This practice, known as mouth taping, has become a popular trend (sparked by social media and wellness blogs) for people looking to improve their sleep and stop mouth breathing at night . The concept is pretty straightforward: by taping your mouth closed, you force yourself to breathe through your nose while you sleep. Proponents of mouth taping claim it can reduce snoring, prevent dry mouth and bad breath, and even help with mild sleep apnea or nasal congestion issues . Essentially, the purpose of mouth taping is to train or encourage your body to use the nose (which has all those built-in benefits) instead of mouth breathing during sleep.

But does mouth taping actually work? According to sleep experts, the benefits of mouth taping for better sleep are mostly anecdotal so far . There have only been a couple of small scientific studies on it. For example, one small study of 30 people with mild obstructive sleep apnea found that using a porous mouth tape did make everyone breathe through their nose and led to significantly less snoring and fewer pauses in breathing at night . That’s promising, but on the other hand, another study found no improvement in asthma patients who tried mouth taping, and a 2022 experiment even observed some people “mouth puffing” (trying to breathe out of their mouth despite the tape) . Overall, the medical community isn’t fully convinced yet. As one sleep medicine specialist noted, “Most of the evidence is anecdotal. There is not strong enough evidence to support that mouth tape is beneficial” .

There are also some cautions to keep in mind. If you have nasal blockage (due to a cold or deviated septum, for instance), taping your mouth can make you feel like you can’t get enough air. Some people also report feeling panicky or anxious when their mouth is taped, especially at first . Skin irritation or rash around the lips is another possible side effect if the adhesive is too harsh . If you do try mouth taping, experts suggest using a skin-safe, medical-grade tape or specialized mouth strips – never use something like duct tape on your face (yes, some folks have tried!) . And it’s wise to talk to a doctor first, particularly if you have known sleep apnea or breathing issues . The bottom line on mouth taping: it might help some people stop mouth breathing at night, but results vary. It’s a tool to encourage nasal breathing, not a guaranteed cure for snoring or sleep troubles. Always ensure you can breathe comfortably through your nose before taping, and discontinue if it makes you feel unwell.

 

How to Stop Mouth Breathing: Tips and Techniques

 

Breaking the mouth-breathing habit can significantly improve your health and comfort. Here are some practical tips on how to stop mouth breathing and switch back to healthy nose breathing in daily life and sleep:

• Address Nasal Congestion: Since a blocked nose often causes mouth breathing, tackle congestion immediately. Use saline nasal sprays or rinses to keep your nasal passages moist . Over-the-counter decongestants or allergy medications can help if allergies or a cold are making you stuffy . Basically, don’t let a stuffy nose turn into a long-term mouth breathing habit – clear it up fast.
• Practice Nose Breathing Exercises: Consciously practice keeping your lips closed and breathing through your nose during the day . You can try breathing exercises or techniques like diaphragmatic breathing and yoga breathing to train yourself. Activities such as yoga and meditation are great because they emphasize slow, deep nasal breaths and can reduce stress that triggers mouth breathing .
• Optimize Your Sleep Setup: At night, try sleeping on your back with your head slightly elevated (for example, with an extra pillow) to encourage nasal breathing . This position can help keep your airway open. Some people find that sleeping on their side also reduces mouth snoring. You might also consider using nasal strips or dilators that physically help keep your nasal airway open.
• Reduce Allergens and Irritants: Allergies can cause chronic stuffiness. Keep your living space clean and air filters running to minimize dust, pet dander, and other allergens . A clean environment means less chance of a clogged nose and less need for mouth breathing.
• Consider Tools (with Caution): If you’re still struggling, devices like a chin strap (to gently keep your jaw closed) or mouth taping (as discussed above) can be tried to discourage open-mouth breathing during sleep. Just use caution and consult a healthcare provider if you have any concerns. And remember, these are training wheels – the goal is to wean off them once nose breathing becomes natural.

By consistently applying these strategies, you can retrain your body to breathe through the nose. It may take a few weeks to break the habit, but the payoff is worth it. You’ll likely notice improvements in oral health, better sleep, and even feeling calmer and more energetic during the day as you say goodbye to chronic mouth breathing.

 

Final Thoughts

 

Mouth breathing might seem like a minor quirk, but its effects on your health are far-reaching. From dry mouth and dental issues to poor sleep, daytime fatigue, and even changes in facial structure, the health effects of mouth breathing can accumulate over time. The good news is that by understanding why nasal breathing is the healthy default, you can take steps to avoid the pitfalls of mouth breathing. Simple changes – keeping your nose clear, practicing nose-breathing, and using tricks like proper sleep posture or mouth taping for better sleep – can make a big difference. In a nutshell, keep that mouth closed when you breathe (unless you’re talking or eating, of course!) and let your nose do what it was designed to do. Your body and mind will thank you with fresher mornings, sharper days, and more restful nights .

 

Sources

• https://www.oralhealthgroup.com/features/mouth-breathing-physical-mental-emotional-consequences
• https://health.clevelandclinic.org/mouth-taping
• https://www.healthline.com/health/mouth-breathing#diagnosis
• https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep