Nose breathing has received a lot of attention in recent years, as social media influencers claim that breathing through your nose instead of your mouth offers health benefits. Some even recommend placing tape over your mouth at bedtime so you’ll breathe through your nose overnight.
The idea is that breathing through your nose can help improve conditions ranging from allergies and bad breath to sleep apnea and high blood pressure. “But there’s no evidence to suggest that taping your mouth shut overnight is helpful,” says Luisa Bazan, M.D., a sleep specialist at Henry Ford Health. “And it could put you at risk for a host of side effects.”
How Does Mouth Taping Work?
With mouth taping, you place a small strip of skin-safe tape across the midline of your closed lips before bed. The goal is to force nose breathing as you sleep. Why force a switch on your natural respiration habits?
“Inhaling air through your nose filters the air you breathe, removing dust, allergens and pollutants while also activating the lower lungs, allowing you to take deeper breaths,” Dr. Bazan says. Studies show that breathing through your nose offers benefits, including:
- Lower blood pressure
- Less snoring
- Less dry mouth
Why Do We Breathe Through Our Mouths?
Babies are born breathing through their noses. Why? Our bodies process inhaled air from our noses differently than our mouths, and in ways that help keep us healthy.
“When children breathe through their mouths, it’s usually because they have some kind of nasal or airway obstruction, such as nose congestion and allergies or enlarged adenoids,” Dr. Bazan says. “Breathing constantly through the mouth can produce orthodontic problems like poor jaw development and teeth crowding.”
In the absence of anatomical or structural concerns, we commonly begin breathing through our mouths as we age. Some people even begin holding their breath.
Is There Evidence To Support Mouth Taping?
Sleep Medicine At Henry Ford
While a few small trials have explored the potential benefits of mouth taping for conditions like sleep apnea, the results have been inconclusive. “There’s no solid evidence to support mouth taping at night,” Dr. Bazan says. “In fact, one study found that people still breathe through their mouths, even with the tape.” In a small study of 30 subjects with mild sleep apnea, there was improvement in the snoring level and apnea events. But more research is needed in this area.
She adds that taping your mouth shut while you’re sleeping could put you at risk for impaired breathing, disrupted sleep and even reduced oxygen levels.
“If you’re breathing through your mouth while you’re sleeping, it’s because you can’t get the air you need through your nose,” Dr. Bazan says. “Adults breathing through their mouths may have a nasal obstruction like polyps or a deviated septum.”
Before You Reach For Mouth Tape
If you are snoring at night, suffer from bad breath or you wake up in the middle of the night gasping for air, it’s important to visit your healthcare provider for a thorough evaluation. You could have sleep apnea, a deviated septum or another condition that can be treated.
“It’s important to understand the root cause of overnight mouth breathing before you reach for mouth tape,” Dr. Bazan says. “Even if you don’t have sleep apnea, or another diagnoseable disorder, you should consult with your doctor before using mouth tape while you sleep.”
Depending on your unique circumstances, your doctor may recommend a variety of lifestyle changes to help address overnight mouth breathing that don’t involve taping your mouth shut, including:
- Weight loss
- Quitting smoking
- Avoiding alcohol
- Sleeping on your side
- Using over-the-counter nasal strips to broaden the nasal passages
“No matter what your overnight breathing concern is, your doctor can work with you to find solutions that effectively address the underlying problem,” Dr. Bazan says.
Reviewed by Luisa Bazan, M.D., a sleep medicine specialist who sees patients at Henry Ford Medical Center - New Center One.
