How to Stop Continually Breathing Through Your Mouth
Medically reviewed by Sanja Jelic, MDMedically reviewed by Sanja Jelic, MDMouth breathing can be categorized as either mouth breathing with the presence of nasal obstruction, or habitual mouth breathing (without nasal obstruction). Occasional mouth breathing, such as with a cold, is not a cause for concern, but chronic breathing through the mouth can cause several negative health effects.Mouth breathing can often be treated or corrected. Treatment techniques depend on the cause. Healthcare providers such as an ear, nose, and throat specialist (otolaryngologist), a speech pathologist, or a somnologist (sleep specialist) can help look for abnormalities and recommend clinical treatment.In some cases, mouth breathing can be corrected with exercises, changing habits, and other noninvasive techniques.
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Health Effects of Chronic Mouth BreathingWith nose breathing, the air is warmed, filtered, and humidified through the nose, but this does not occur with mouth breathing. Mouth breathing causes 42% more water to be lost with expired air than happens with nose breathing, which can lead to dryness of the mouth.Mouth breathing can lead to dental problems such as increased plaque (sticky coating on teeth that harbors bacteria) and gum (gingival) inflammation.Daily mouth breathing can cause dental problems over time. This is especially problematic for children who are still growing and developing and are more prone to structural changes.Mouth breathing during sleep can cause or worsen snoring and can make sleep apnea treatment less effective.How to Stop Mouth Breathing in PublicIf there is not a medical reason for your mouth breathing, you can help get yourself back into the habit of breathing through your nose by regularly reminding yourself to do so. Consider setting reminders on your phone or smartwatch to check your breathing and switch to nose breathing.You can also place visual reminders, such as sticky notes, in areas where you spend a lot of time, such as your workspace or your home. The more you practice nose breathing, the more automatic it becomes.You may also want to speak to an expert on breathing exercises, called a myofunctional therapist, to learn proper breathing techniques to use throughout the day. Breathing exercises associated with yoga or meditation can help you practice breathing deeply through your nose.Check your posture, and avoid letting your head extend forward unnaturally, as this affects respiratory function.Get moving. Exercise increases your need for deep breaths, which naturally encourages you to breathe through your nose.Treating Underlying CausesBefore starting measures to try to correct mouth breathing, it is important to find out the reasons behind it. Mouth breathing can be caused by many factors, including:AllergiesAsthmaChronic coldsDeviated nasal septumDifferences present at birth/problems with structures within the head and faceEnlarged tonsils and adenoids (tissue at the back of the throat)History of finger/thumb-suckingSinus polypsTongue tie (tongue tethered in the mouth more than usual)Depending on the cause, your healthcare provider may refer you to a specialist such as an otolaryngologist.Treatments that your healthcare provider may suggest for different causes of mouth breathing include:Exercises to retrain the mouth and tongue to help with nasal breathingMedications, such as anti-inflammatory nasal sprays, antihistamines, and short-term decongestantsSurgery, such as to correct a deviated septumTools such as vestibular shields (a device that goes in the mouth to promote breathing through the nose), lip bumpers (an orthodontic device), or lip stickers (tape or stickers used to keep the mouth closed during sleep)Other strategies that may help correct mouth breathing include:Clearing the nose: A blocked nose can make nasal breathing difficult. Blow your stuffy nose and try cleaning your nasal passage with a nasal wash such a neti pot, following the directions closely.Reducing stress: Stress can lead to rushed breathing, which can lead to mouth breathing. If you are stressed, engage in activities that help you feel calmer, such as a bath, spending time with friends, hobbies, or meditation. If you regularly feel stressed, consider measures that help to lower your stress levels.Practicing regularly: Habits take time to develop. Consciously reminding yourself to breathe through your nose helps to make it second nature. Keeping your tongue resting on the roof of your mouth can help encourage you to breathe through your nose.Myofunctional TherapyMyofunctional therapy (may also be called orofacial myofunctional therapy, oropharyngeal exercises, upper airway exercises, or mouth and throat exercises) is a group of exercises that help improve muscle strength in the face, mouth, and throat. It also encourages proper tongue posture and breathing.Some healthcare professionals who may be able to help you with upper airway exercises include:Dental professionalsSleep specialistsSpeech pathologistsThe most benefit comes from consistently performing the exercises over time. Follow your healthcare provider's instructions. For example, a course of treatment could involve practicing upper airway exercises for eight to 30 minutes per day for at least three months.Examples of nasal breathing exercises include:Nostril BreathingClose your mouth.Hold your right nostril closed by pushing on it with your index finger or knuckle.Inhale through your left nostril.Hold your left nostril closed with your index finger or knuckle.Exhale through your right nostril.Repeat the exercise five times per nostril.Balloon BreathingPut the open end of a deflated balloon into your mouth, loosely supporting it with your fingers.Inhale through your nose.Breathe out through your mouth forcefully enough to inflate the balloon.Repeat the exercise five times.Helping Others to Stop Mouth BreathingMouth breathing is a common problem in children, often resulting from upper airway obstruction, such as from:Allergic rhinitis (inflammation of the nose due to allergies)Chronic rhinitis (continual nasal inflammation)Enlarged tonsils and/or adenoidsOther nasal inflammationSinusitis (infection of the air-filled pockets in the face)Uncorrected mouth breathing in children can cause problems such as:Abnormal dental and maxillofacial (relating to the mouth, jaw, face, and neck) developmentMalocclusion (teeth misalignment)Problems with oral health, such as caries (tooth decay) and periodontal (gum) diseasesProblems with swallowing and speechRisk of oral health problems in adulthoodSleep apneaChildren may outgrow mouth breathing, but because it can cause developmental problems, ongoing mouth breathing in children should be evaluated by a healthcare provider and/or dental professional.As with adults, treatment of mouth breathing in children depends on the cause. For example, your child's healthcare provider may recommend treating allergic rhinitis with intranasal steroids and nasal saline irrigation.
Mouth Breathing and SleepMouth breathing during sleep is linked to a greater incidence of snoring and sleep apnea (pauses in breathing during sleep).Mouth breathing in sleep causes the tongue to lie incorrectly on the lower palate, become floppy, and sometimes roll into the back of the mouth, blocking the airway. This interrupts healthy sleep and can lead to problems with memory and mood and with cardiovascular, neurological, and metabolic health.
If You Are Mouth Breathing and SnoringMouth breathing and snoring during sleep warrant a visit to your healthcare provider to explore the possibility of sleep disorders such as sleep apnea.An estimated 10% to 30% of adults in the United States have obstructive sleep apnea. Children can also have sleep apnea.Sleep apnea is commonly treated with continuous positive airway pressure (CPAP) therapy. CPAP therapy uses a machine with a hose and a mask that uses pressurized air to keep the airway open and encourage stable breathing.Mouth breathing can make symptoms of sleep apnea worse. It can also lower the effectiveness of the CPAP machine.If you use a CPAP machine and have problems with mouth breathing during sleep, choosing a full-face mask (covers most of the face) or an oronasal mask (covers the nose and the mouth) may help.Ways to help reduce mouth breathing during sleep, with or without a CPAP machine, include:Keeping your head higher than the rest of your body using bigger/thicker/multiple pillows or a reflux boardKeeping your sinuses and nasal passages clear (try saline flushes or nasal strips)Removing potential allergens from your bedroom (such as items that collect dust, pet beds, etc.) and washing your bedding and pillowcases frequentlySleeping on your sideTalking with your healthcare provider about exercises to improve the tone and strength of the muscles in your mouth, face, and throatUsing products that hold the mouth closed, like chin straps (check with your healthcare provider before using these)
When to Consider a Sleep StudyA sleep study is the best diagnostic tool for sleep apnea. During a sleep study, you are connected to equipment that monitors the following:Amount of air flowing through the nose and mouthBlood gasesBrain activityChest and abdominal wall movementHeart electrical activityMuscle activityIf you or your child snores, talk to your healthcare provider about being assessed for sleep apnea. Sleep apnea can cause several health problems if left untreated, and getting a proper diagnosis and treatment plan is important.A sleep study is essential if you have other sleep apnea symptoms, such as daytime sleepiness, frequent night wakening, morning headaches, or choking/gasping for air during sleep.
SummaryMouth breathing can be habitual or a sign of an underlying problem. Chronic mouth breathing can cause negative effects, such as dental problems, an increased likelihood of getting sick with illnesses like colds, and sleep problems. It can also cause dental changes in children.Treatment for mouth breathing first involves treating any potential underlying conditions. Measures such as setting reminders to breathe through your nose, breathing and muscle exercises, and keeping nasal passages clear can also helpMouth breathing at night can negatively impact sleep apnea and cause snoring. Choosing a CPAP mask that covers the nose and mouth, sleeping on your side, using devices to keep your mouth closed, and other measures can help prevent mouth breathing while you sleep.Talk to your healthcare provider if you or your child are experiencing chronic mouth breathing. Read the original article on Verywell Health.
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