How to Stop Mouth Breathing?

Mouth Breathing: A Problematic Reflex

Breathing through the mouth instead of the nose can lead to numerous symptoms and unpleasant side effects.

What causes mouth breathing? Why is it problematic? What are the long-term health consequences? What can you do about it? How can you stop mouth breathing? In this article, we will explore the impacts of mouth breathing on sleep and overall health and why it is essential to retrain yourself to prioritize nasal breathing.

Here are some practical tips for you.

Understanding Why You Breathe Through Your Mouth

What Are the Main Causes?

Mouth breathing is often due to nasal obstruction. This could be caused by a deviated septum, a congenital anomaly, or in children, oversized tonsils, all of which make breathing more difficult.

Mouth breathing can also result from allergies, colds, or chronic rhinitis that block the nasal passages, leading to breathing through the mouth.

Sleeping with your mouth open is another major factor and is often responsible for symptoms of sleep apnea, especially in children. Additionally, excessive drooling during sleep is a common sign of mouth breathing.

What Are the Consequences of Mouth Breathing?

One frequent consequence of mouth breathing is dry mouth. This makes it easier for bacteria to thrive in the mouth, potentially causing cavities.

Saliva naturally helps eliminate bacteria from the mouth. In children, mouth breathing can lead to permanent skeletal malformations, particularly promoting the growth of the upper jaw over the lower jaw.

Techniques to Stop Mouth Breathing

Clearing the Nasal Passages

Nasal passages can be cleared using saline rinses or a neti pot. You can also try inhalations with essential oils like eucalyptus or peppermint. A humidifier can help prevent nasal dryness.

Breathing Retraining Exercises

Several breathing exercises can help you learn to sleep with your mouth closed:

• Buteyko Exercise: This technique strengthens nasal breathing.

  • Inhale gently through your nose for 2 seconds, then exhale for 3 seconds.
  • Hold your breath while pinching your nose and count the seconds.

• Lip Closure Exercises: This technique retrains lip posture by holding a pencil between your lips. Alternatively, open your mouth as wide as possible, observe the tongue and the back of your throat, then close your mouth. Repeat this exercise about 20 times.

• Diaphragmatic Breathing: Diaphragmatic breathing emphasizes inhaling through the nose and slow exhaling.

  • Inhale through your nose, exhale slowly through your mouth.
  • Practice this in cycles: “inhale through the nose / exhale through the mouth.”
  • Place one hand on your stomach to feel how your diaphragm works as you breathe deeply.

Improving Sleep Habits

To reduce mouth breathing during sleep, adopt healthier sleep habits:

• Sleep on your side to reduce the tendency to open your mouth.
• Slightly elevate your head with an ergonomic pillow.
• Use mouth taping to encourage nasal breathing.

Maintaining a Healthy Lifestyle

A healthy lifestyle includes eating a diet that minimizes allergy triggers, engaging in regular physical activity, and practicing relaxation exercises like yoga or meditation to reduce stress. Avoid alcohol and sedatives before bedtime.

Medical Solutions When Necessary

If necessary, consult a professional to explore medical solutions. Treatments may include:

• Nasal orthotics to improve breathing.
• Surgery to correct a deviated septum.
• Therapy to treat chronic allergies.

Devices like Back2Sleep offer a nasal stent that supports the soft palate, ensuring regular breathing and preventing nasal obstructions that cause frequent awakenings, sleep apnea, and snoring.

Conclusion

Understanding why you breathe through your mouth while sleeping is the first step in retraining yourself to prioritize nasal breathing. This can help alleviate the symptoms caused by mouth breathing.

For better overall health and improved sleep quality, it is essential to address mouth breathing with the available solutions. Nasal breathing significantly enhances sleep quality, making it more restorative. Poor sleep affects quality of life, as symptoms like sleep apnea, snoring, and frequent awakenings can be very disruptive.

We invite you to explore the solutions offered by Back2Sleep to improve your sleep and receive optimal support.

FAQs

1. How can I prevent dry mouth at night?

To reduce dry mouth at night, eat foods that are lukewarm or at room temperature, sip water between bites, and avoid dry foods like cereal or rice. Avoid salty or spicy dishes, alcohol, tea, or coffee in the evening, as they can dehydrate and irritate your mouth.

2. How can I stop snoring through my mouth?

To stop snoring through your mouth, consider using an anti-snoring band or mouth taping to encourage nasal breathing. Nasal orthotics or other devices may also help. Maintaining a healthy lifestyle and balanced diet is essential.

3. How can I sleep with my mouth closed?

If you breathe through your mouth while sleeping, try using mouth taping or a vertical adhesive strip over your lips. These devices feature a cushion to protect your lips. Sleep on your side with your chin slightly tucked in.

4. Why is mouth breathing harmful while sleeping?

Mouth breathing during sleep can lead to symptoms like sleep apnea, snoring, and insomnia. It may also impact cardiovascular health, contributing to conditions like hypertension and stroke. Disrupted sleep significantly affects quality of life.