How Mouth Taping Can Promote Healthier Nasal Breathing Practices

a lady asleep in bed
*Collaborative Post

Mouth taping is a simple technique that may influence the establishment of healthier breathing habits, especially for individuals who find themselves struggling to breathe nasally. By encouraging the switch from mouth breathing to nasal breathing, mouth taping can potentially improve respiratory function, enhance sleep quality, and even reduce snoring. The practice involves gently sealing the lips with hypoallergenic tape before bedtime, which is intended to direct airflow through the nasal passages throughout the night.

Understanding the mechanics of nasal breathing is crucial, as it is inherently more beneficial than mouth breathing. Breathing through the nose warms, humidifies, and filters the incoming air, while also promoting proper oxygen and carbon dioxide exchange in the lungs. Adopting nasal breathing during sleep, with the aid of mouth taping, could create lasting improvements in daytime breathing patterns as well. It is important, however, to pay attention to the correct application and removal of the tape to ensure safety and comfort.

Key Takeaways

  • Mouth taping encourages nasal breathing during sleep.
  • Nasal breathing is more beneficial than mouth breathing.
  • Correct tape application ensures safety and comfort.

Understanding Nasal Breathing

Nasal breathing is a fundamental aspect of your respiratory health, engaging structures within your nose to filter and warm the air you breathe. It offers distinct advantages for your overall well-being compared to mouth breathing.

Anatomy of Nasal Breathing

When you inhale through your nose, air passes over the mucous membranes and through the nasal passages. This allows for the air to be filtered, warmed, and humidified before it reaches your lungs. Your nasal passages are lined with tiny hairs called cilia that trap particles and prevent them from entering the respiratory system.

The process is facilitated by structures such as the turbinates, which are bony ridges in the nasal cavity that increase the surface area for air to come into contact with the mucous membranes. Additionally, the sinuses play a role by producing mucus that traps pollutants and also helps to regulate the temperature and humidity of the air.

Benefits of Nasal Over Mouth Breathing

Nasal breathing has several advantages over mouth breathing:

  • Improves Oxygen Uptake: Breathing through your nose can increase the levels of nitric oxide—a natural vasodilator—that helps to improve oxygen circulation in the blood.
  • Filters Pathogens: The nasal passages have defense mechanisms that can filter out dust, allergens, and pathogens, reducing your risk of infections.
  • Regulates Airflow: The slower pace of nasal breathing compared to mouth breathing aids in maintaining optimal blood gases, such as oxygen and carbon dioxide levels.

By utilizing nasal breathing, you support multiple physiological functions that mouth breathing does not offer, making it a healthier practice, especially when sustained during sleep and exercise.

Mouth Taping Technique and Safety

Mouth taping may encourage nasal breathing and improve sleep quality. Knowing the correct techniques and safety measures ensures its benefits without compromising your well-being.

Choosing the Right Tape

  • Hypoallergenic: Select a tape that is hypoallergenic to minimize skin reactions. Look for tapes designed specifically for facial use to avoid irritation and discomfort.
  • Proper Size: Consider tapes that are ideally sized for the mouth. As noted in How Mouth Taping Can Be Key to Achieving Healthy Nasal Breathing, the appropriate width will provide secure coverage without being excessive.

Step-by-Step Guide

  1. Clean and Dry: Thoroughly clean and dry your lips and the surrounding skin to ensure the tape adheres properly.
  2. Apply Gently: Attach the tape carefully, starting from the center of your lips, pressing outward without applying unnecessary tension.
  3. Fold Tab: As suggested by experts, leave a small tab folded at the end of the tape to allow for easy removal.

Safety Considerations

  • Breathe Easily: Ensure you can breathe comfortably through your nose before using the tape. If you find it difficult to breathe nasally, mouth taping should be avoided as Cleveland Clinic suggests.
  • Medical Conditions: Those with asthma or sleep apnea must consult a healthcare provider before attempting mouth taping. A study discussed by UPMC HealthBeat examined the potential for reduced snoring, indicating individual factors play a significant role in the efficacy and safety of mouth taping.


Adopting the practice of mouth-taping may facilitate the development of better nasal breathing patterns during sleep. You could experience improved sleep quality and overall health benefits by transitioning to nasal breathing, which ensures an optimal balance between oxygen intake and carbon dioxide release. Before trying this method, it’s crucial to consult with a healthcare professional, especially if you have underlying health conditions.

It is equally important to select the right kind of tape to avoid skin irritation or allergic reactions. Applying the tape correctly can make the practice effective and safe. Over time, your body may naturally adapt to this healthier breathing habit, potentially reducing the need for mouth taping. Remember, this method should complement other health practices and is not a substitute for medical advice or treatment.

**It is widely recommended that individuals consult with a healthcare provider before trying mouth taping, especially if you have underlying health conditions or concerns about sleep-disordered breathing.

*This is a collaborative post. For further information please refer to my disclosure page.

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