Do you snore? Wake with a dry mouth, bad breath, or feeling like you didn’t get a great night’s sleep? It might be the way you’re breathing.
No more mouth breathing…
About a year ago I discovered that being a mouth breather, especially at night, was causing serious damage to my overall health. It was affecting my sleep, oral health, ADHD, and voice. After doing sufficient research, I decided to try mouth-taping at night. A year later, I’m here to share my results.
But first, I want to start by reviewing the benefits of breathing through your nose..
Your nose is like a built-in air purifier
-Tiny hairs inside, called cilia and mucus, work together to trap all the dust, allergens, and other nasty stuff floating around in the air. By breathing through your nose, you let it do its job and keep those irritants away from your lungs.
-Nasal breathing helps you take in oxygen more efficiently, making it easier for your body to exchange oxygen and carbon dioxide, keeping you feeling fresh.
Boosts nitric oxide and supports oxygen flow
– Nitric oxide is a gas produced in your sinuses that does some really important things for your body. Breathing through your nose helps deliver this gas to your lungs and helps open up your airways, improves blood flow, boosts your immune system, and even helps regulate your blood pressure.
– When you take deep breaths through your nose, you engage this muscle and give your lungs a better workout. That means more efficient ventilation and increased oxygen exchange in the lower parts of your lungs.
It’s like a spa treatment for your brain
– Nasal breathing is the ticket to a better night’s sleep. It helps activate your parasympathetic nervous system, which is all about relaxation and stress reduction. So, when you breathe through your nose, you’re setting the stage for some seriously restful and rejuvenating sleep.
Now let’s talk about the effects I experienced after mouth taping for one year
- I was able to keep my mouth closed while breathing throughout the entire day.
- My breathing was significantly different while exercising
- I stopped losing my voice as often
- My throat wasn’t nearly as dry, or scratchy
- I haven’t had any new cavities or decay since I started mouth-taping
- My sleep scores radically improved, especially my REM
The biggest shocker of all…
- I think it has changed the shape of my jaw! Check out these photos…
When using mouth tape, my tongue is positioned differently which loads of research supports. But don’t just take my word for it… You have to see the astonishing results of others that I feature in podcast episode #992 – I No Longer Mouth-Tape for Sleep
Other potential benefits
– Some individuals with TMJ issues or myofascial pain may find mouth-taping beneficial if it reduces the tendency to clench or grind their teeth during sleep.
– Nasal breathing facilitated by mouth taping can be especially beneficial for individuals with allergies or nasal congestion
Some helpful tips for mouth-taping
– Some popular brands of tape specifically designed for mouth taping include SomniFix, 3M Micropore, and GentleTap.
– Make sure to apply the tape to clean, dry skin and avoid applying moisturizers or oils to the area.
– Leaving a small gap or opening at the center of your lips when applying the tape allows for mouth movement and ensures you can still open your mouth comfortably.
– To remove the tape, gently peel it off from one corner of the mouth. Pulling it slowly and at a shallow angle can help minimize discomfort.
– Mouth taping is generally not recommended for individuals using CPAP (Continuous Positive Airway Pressure) therapy.
Overall: Incorporating mouth-taping into my nightly routine was truly transformative. Now I will opt to use it at night on rare occasions, just to reassess the habit.
You might be surprised to learn that despite these many benefits and the improvements I experienced today… I no longer mouth tape at night. And with good reason! But you’ll have to listen to the podcast for the full explanation.
Here’s why you want to listen to episode #992 – I No Longer Mouth-Tape for Sleep
- My experience as a lifelong mouth-breather
- The gritty truth behind why I even considered mouth-taping
- How skeptical I was before I finally committed
- A walkthrough of my first night using mouth-tape
- My honest recommendation for others
- And the real reason I stopped mouth-taping
Remember, though, that if you’re considering mouth taping to encourage nasal breathing during sleep, it is highly recommended to first consult with your healthcare professional. This is especially important if you’re dealing with nasal congestion or chronic sinus issues that make it tough to breathe through your nose. They can help you figure out the best plan of action to keep your airways running smoothly.
Comment below and let me know if you have tried mouth-taping and how it went for you!
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Check out the following links for more information on mouth-breathing and mouth-taping:
Benefits of Breathing Through Your Nose (and Not Your Mouth)
TCS #845 – Shut Your Mouth | Nose Breathing for Improved Health
Learn How to Breath Correctly with Andrew Huberman – Huberman Labs Podcast
