Stop Mouth Breathing Day and Night

How to Stop Mouth Breathing Day and Night: Causes & Effective Solutions

How to Stop Mouth Breathing Day or Night?

Table of Contents


Strategies for Day and Night

Mouth breathing can cause several health issues, including dry mouth, bad breath, poor sleep quality, and exacerbation of respiratory problems. The goal is to promote nasal breathing both during the day and night, which helps filter, humidify, and warm the air you breathe. This article outlines proven strategies to stop mouth breathing and improve your overall respiratory health.

Clear Nasal Passages

Blocked nasal passages are a common cause of mouth breathing. Keeping your nasal airways clear is essential for breathing through your nose comfortably.

  • Use saline nasal sprays or rinses to flush out irritants and mucus.
  • Apply a warm compress to your sinuses to reduce congestion.
  • Stay hydrated to keep nasal mucus thin.
  • Consider using a humidifier to maintain moisture in your nasal passages, especially in dry environments.
Clearing nasal passages with saline spray

Nasal Breathing Exercises

Regularly practicing nasal breathing exercises can train your body to breathe through the nose rather than the mouth.

  • Buteyko Breathing: A technique focused on reducing breathing rate and encouraging nasal breathing.
  • Alternate Nostril Breathing: Helps increase awareness of nasal airflow and relaxes the respiratory system.
  • Controlled nasal breathing: Simply focus on inhaling and exhaling slowly through your nose several times a day.
  • Breath regulation with PEP Buddy: Using PEP Buddy helps regulate breathing and develop the right breathing pattern. Breathe in through the nose and breathe out by mouth via PEP Buddy. This pattern can become a habit over time (breath in by nose and out by mouth).
Person practicing nasal breathing exercises

Address Underlying Causes

Identifying and treating causes of nasal obstruction can significantly reduce mouth breathing:

  • Allergies: Treat with antihistamines, nasal corticosteroids, or allergy immunotherapy.
  • Deviated septum: May require surgical correction if severe.
  • Enlarged adenoids or nasal polyps: Medical or surgical treatment may be necessary.
  • Chronic sinus infections: Managed with antibiotics or surgery if recurrent.

Mouth Taping

Mouth taping is a technique used at night to encourage nasal breathing during sleep. It involves gently taping the lips closed to prevent mouth breathing.

  • Use specially designed hypoallergenic tape to avoid skin irritation.
  • Start slowly by taping for short periods to get accustomed.
  • Consult with your healthcare provider before starting mouth taping, especially if you have sleep apnea or other respiratory conditions.
Demonstration of safe mouth taping for nasal breathing

Stress Reduction

Stress can increase breathing rate and cause mouth breathing. Managing stress promotes relaxed, nasal breathing.

  • Practice mindfulness meditation and deep breathing exercises.
  • Engage in regular physical activity.
  • Get adequate sleep and maintain a healthy routine.

Sleeping Position

Your sleeping position can impact your tendency to mouth breathe.

  • Elevate your head with pillows to reduce nasal congestion.
  • Sleep on your side instead of your back to improve nasal airflow.
  • Use pillows designed to support the neck and keep airways open.
Proper sleeping position to reduce mouth breathing

Besides lifestyle changes, additional interventions can help:

The Right Pillows

Proper pillow support maintains open airways, promoting nasal breathing during sleep.

Exercise

Breathing exercises, yoga, and aerobic activities improve respiratory muscle strength and promote nasal breathing habits.

See a Therapist

A speech or breathing therapist can provide personalized exercises and behavioral techniques to help retrain your breathing patterns.

Surgery

In cases of anatomical obstruction, surgical interventions such as septoplasty or removal of nasal polyps may be necessary to restore nasal airflow.

Summary Points

  • Mouth breathing can cause health issues but can be corrected with proper strategies.
  • Clearing nasal passages and practicing nasal breathing exercises are key steps.
  • Address any underlying medical conditions causing nasal obstruction.
  • Mouth taping at night can encourage nasal breathing but should be done carefully.
  • Stress management and optimal sleep positioning support nasal breathing.
  • Consult therapists or consider surgery if needed for persistent issues.

References

Back to blog