Breathing is an automatic process that we often take for granted, yet it plays a crucial role in our overall health and well-being. Imagine waking up every morning with a dry mouth, feeling groggy and unfocused, or noticing that your child’s face seems to be developing differently than their peers. These seemingly unrelated issues have a common root cause: the way you breathe.
You’ve probably been told in certain situations to “Breathe in through your nose,” especially during exercise or meditation. But have you ever wondered why? The simple act of breathing through your nose rather than your mouth can have profound effects on your health, cognitive function, and even your facial structure.
If you’re struggling with poor sleep, frequent respiratory infections, or cognitive fog, the way you breathe could be a contributing factor. In this detailed guide, you will find out the differences between mouth breathing and nose breathing, the health implications of each, as well as practical steps to transition from mouth breathing to nose breathing.
The Mechanism of Breathing: Nose Breathing vs. Mouth Breathing
To understand the difference between a nose and mouth breather, it would be helpful to first understand the physiological process of breathing for each. Basically, we will explain how breathing works when you breathe through your nose vs. your mouth.
Breathing starts when the diaphragm, a dome-shaped muscle at the base of the lungs, contracts and flattens out. This action creates a vacuum that pulls air into the lungs. The intercostal muscles between the ribs also contract, expanding the chest cavity even more.
As the chest cavity expands, air enters through the nose or mouth. As you breathe through your nose, the air passes through nasal passages lined with tiny hairs and mucous membranes. These structures filter, warm, and humidify the air, trapping dust, allergens, and other particles to keep them from reaching the lungs.
The filtered air then travels down the trachea (windpipe) and into the bronchi, which branch into smaller airways called bronchioles. Finally, the air reaches the alveoli, tiny air sacs where oxygen and carbon dioxide exchange occurs.
During exhalation, the diaphragm and intercostal muscles relax, shrinking the chest cavity. This increase in pressure pushes air out of the lungs.
The air, now carrying carbon dioxide (a waste product of cellular respiration), exits the body through the same pathway it entered. If you breathe nasally, the exhaled air is again filtered and humidified by the nasal passages.
When you breathe through your nose, the nasal passages filter, warm, and humidify the air, trapping dust, allergens, and other harmful particles with tiny hairs and mucous membranes. This filtration process prevents these particles from reaching the lungs. Additionally, nasal passages produce nitric oxide, which helps dilate blood vessels and improve oxygen uptake and circulation, enhancing overall respiratory efficiency. Nose breathing encourages diaphragmatic breathing, which is deeper and more efficient. It reduces the workload on your respiratory muscles and optimizes breathing efficiency.
On the other hand, breathing through your mouth is quite different in many ways than you’d expect. Air entering through the mouth bypasses the nasal passages, missing out on crucial filtration and humidification. Mouth breathing often results in shallow, rapid breaths that primarily use the upper chest muscles rather than the diaphragm, reducing the efficiency of oxygen uptake and leading to feelings of breathlessness and fatigue.
If you are wondering whether it is better to be a mouth breather or a nose breather, then you have your answer: Breathing through the nose the best way to take in air. However, there are more benefits of nose breathing you should know.
Benefits of Nose Breathing
Breathing through your nose offers numerous advantages because the nose is specifically designed for this purpose. Here are some key benefits of breathing nasally:
1. Reduces exposure to foreign substances: Because the nasal passages act as a natural filter, trapping dust, allergens, and other particles. This filtration process prevents these substances from reaching your lungs, reducing the risk of respiratory infections and keeping your airways clear.
2. Reduces your risk of coughing: Nasal breathing filters and humidifies the air, reducing irritation in your airways. This can help prevent coughing and ease throat discomfort, providing relief from respiratory issues.
3. Aids your immune system: The nose produces nitric oxide, a molecule with antimicrobial properties. This helps your body fight off infections more effectively, supporting a stronger immune response.4. Lowers your risk of snoring and sleep apnea: Nose breathing keeps the airways open, reducing the likelihood of snoring and sleep apnea. This leads to better sleep quality and overall health, ensuring you wake up feeling refreshed.
5. Humidifies and warms inhaled air: Breathing through your nose adds essential moisture and warmth to the air you inhale. This makes the air more comfortable for your lungs and helps prevent dryness and irritation in the respiratory tract.
6. Increases airflow to arteries, veins, and nerves: Nose breathing enhances blood flow and oxygen delivery throughout your body. Improved circulation supports overall health and boosts energy levels, making you feel more vibrant and alert.
7. Increases oxygen uptake and circulation: Breathing through your nose allows your body to absorb more oxygen. This increased oxygen uptake improves circulation, ensuring that all your organs and tissues function optimally.
8. Improves lung capacity: Breathing through your nose encourages deeper breaths, enhancing lung capacity over time. This makes your lungs more efficient and supports better respiratory function.
9. Strengthens the diaphragm: Regular nose breathing engages the diaphragm more fully, strengthening this crucial muscle. A stronger diaphragm supports better breathing mechanics and overall respiratory health.
10. Supports the correct formation of teeth and mouth: Breathing through your nose promotes proper jaw and dental alignment. This can prevent orthodontic issues and support overall oral health, contributing to a well-formed facial structure. This benefit of nose breathing will be discussed in much more detail later on.
The Causes and Complications of Mouth Breathing
While nose breathing offers numerous benefits for overall health, mouth breathing can present several challenges and complications. Therefore, it is important to understand the root causes of mouth breathing and the health implications that arise from being a mouth breather.
Causes of Mouth Breathing
Mouth breathing often stems from nasal obstructions that make it difficult to breathe through the nose. Common causes include enlarged adenoids, which are patches of tissue in the back of the throat above the tonsils, and nasal allergies that cause inflammation and swelling in the nasal passages. These conditions can block airflow, forcing individuals to rely on mouth breathing.
In some cases, mouth breathing is due to less common but significant issues. Nasal polyps are growths in the lining of the nose, and tumors can obstruct the nasal passages, necessitating mouth breathing. Genetic abnormalities affecting the structure of the nose can also lead to chronic nasal obstruction, making nose breathing difficult or impossible.
Furthermore, certain conditions like sleep apnea can contribute to mouth breathing, especially during sleep. Sleep apnea causes temporary pauses in breathing, prompting the brain to trigger a panic response that leads to a loud snore and a gasp for air. This repeated pattern can establish a habit of mouth breathing as the body seeks to ensure sufficient oxygen intake.
Health Implications of Mouth Breathing
Chronic mouth breathing can lead to various complications, particularly affecting oral health and physical development in children.
Oral health issues: Mouth breathing can dry out the gums and the lining of the mouth, disrupting the natural balance of bacteria. This dryness increases the risk of gum disease and tooth decay, as the protective saliva is reduced, allowing harmful bacteria to thrive. Mouth breathing can cause the nostrils to narrow and make it difficult for children to seal their lips properly, leading to dry, chapped lips and a narrowed upper lip.
Dental issues: Mouth breathing can contribute to dental problems such as a forward open bite, where the upper and lower teeth do not meet correctly. This condition arises because the altered tongue and jaw position from mouth breathing can affect dental alignment and growth.
Sleep disturbances: Mouth breathing is often associated with poor sleep quality. It can cause snoring and exacerbate sleep apnea, leading to frequent awakenings and interrupted sleep. Poor sleep can, in turn, affect cognitive function, mood, and overall health.
Respiratory infections: Without the filtration benefits of the nasal passages, mouth breathing increases exposure to airborne pathogens. This can lead to a higher risk of respiratory infections and throat irritation, as the mouth does not filter or humidify air as effectively as the nose.
Poor posture: A 2011 study found that adults who breathed through their mouths as children tend to have poor posture, characterized by a forward head position and increased curvature of the lower spine, compared to those who breathed through their noses.
Physical changes in children: Over long periods, chronic mouth breathing can lead to noticeable physical changes in children, such:
- Elongated face: Continuous mouth breathing can affect facial growth, leading to a longer face shape.
- Narrow nostrils and trouble sealing lips: Chronic mouth breathing can cause the nostrils to narrow and make it difficult to seal the lips properly.
- Dry lips and narrowed upper lip: Constantly breathing through the mouth can lead to dry, chapped lips and a narrower upper lip.
- Forward open bite: This refers to a dental condition in which the upper and lower teeth do not meet properly. It is often caused by the altered tongue and jaw position from mouth breathing.
Long-term Mouth Breathing Affects Facial Structure
The term “mouth breather face” refers to the distinct facial characteristics that can develop as a result of chronic mouth breathing. This condition is often marked by an elongated face, droopy eyes, weaker jaws, dark circles under the eyes, a narrow palate, and misaligned teeth. Having a mouth breather face can impact one’s dental health, speech, and overall quality of life.
Recently, there has been a growing awareness and interest in this condition as more people seek to understand the long-term consequences of their breathing habits. But how exactly does mouth breathing affect face shape?
How Mouth Breathing Affects Face Shape
Mouth breathing can profoundly influence the development and structure of the face, particularly during childhood when the bones are still growing. Here’s how it happens:
When a child consistently breathes through their mouth, the tongue rests in the lower part of the mouth instead of pressing against the roof of the mouth. This altered tongue position can cause the upper jaw to develop improperly, leading to a longer, narrower face. A 2015 study stated that mouth breathing might impact dentofacial development in children.
Furthermore, the lack of proper tongue pressure against the palate (from mouth breathing) can result in a high, narrow palate. This can crowd the teeth and lead to dental misalignments such as overbites or crossbites. Mouth breathers often exhibit droopy eyes and dark circles due to poor sleep quality and oxygenation. The constant struggle to get enough air can lead to disrupted sleep patterns, which in turn affects the appearance of the eyes.
Research has shown that children who breathe through their mouths tend to develop longer faces. According to a study by Tourne, transitioning from nasal to combined mouth and nose breathing leads to increased anterior face height and vertical growth of the lower face
Chronic mouth breathers may develop a forward head posture as they subconsciously tilt their head back to open the airway. This posture can lead to muscular imbalances and further affect facial development. As the face elongates, the nostrils can become narrower, and the upper lip may appear thinner. This can make it difficult to close the lips entirely, leading to a constantly open mouth posture. These changes not only affect appearance but can also impact speech and eating habits.
Do Nose Breathers Have Better Faces?
Given the significant impact of mouth breathing on facial structure, it’s natural to wonder, “Do nose breathers have better faces?” The answer is generally yes. Nose breathers typically have better-developed facial structures because the tongue rests in the correct position against the roof of the mouth, promoting proper growth of the jaw and palate. This leads to a more balanced and aesthetically pleasing facial appearance. Additionally, nose breathing supports better dental health, reduces the risk of orthodontic issues, and promotes overall wellbeing.
A 2024 study examined how mouth breathing affects the development of facial structures in children aged 6-14 years by analyzing X-ray images of their heads. The researchers compared 34 mouth breathers to 34 nasal breathers. They found that children who breathed through their mouths had longer faces and a steeper angle of the lower jaw, which suggests a more vertical growth pattern. In contrast, nasal breathers had a more balanced jaw angle.
All hope is not lost for mouth breathers as early intervention and treatment options are able to switch you from a mouth breather to a nose breather. So, how do you stop mouth breathing?
How to Stop Mouth Breathing
Stopping mouth breathing is crucial for improving overall health, enhancing sleep quality, and preventing long-term complications. Here are some effective strategies to help you transition from mouth breathing to nose breathing:
1. Identify and Address Underlying Causes
The first step in stopping mouth breathing is to identify any underlying causes. Common issues include nasal obstructions, allergies, and sleep apnea. Consult with a healthcare professional to diagnose and treat these conditions. Treatments may involve:
- Nasal decongestants or antihistamines: These can help reduce nasal inflammation and congestion caused by allergies.
- Surgery: Procedures to remove nasal polyps, correct a deviated septum, or reduce enlarged adenoids can improve nasal airflow.
- Continuous Positive Airway Pressure (CPAP): For those with sleep apnea, using a CPAP machine can keep the airways open during sleep.
2. Practice Nasal Breathing Exercises
Training your body to breathe through your nose can be achieved through specific exercises. These exercises help strengthen the muscles involved in nasal breathing and promote better airflow.
- Diaphragmatic breathing: Lie on your back with one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your nose. Practice this for a few minutes each day to encourage deeper, more efficient breathing.
- Buteyko breathing method: This technique focuses on reducing hyperventilation and encouraging nasal breathing. To practice Buteyko breathing, sit comfortably with your mouth closed and breathe gently through your nose. Take a small breath in, followed by a small breath out, and then hold your breath for a few seconds before gently resuming normal breathing. Repeat this exercise several times a day to improve nasal breathing and reduce the tendency to mouth breathe. A 2013 study conducted at the University of Limerick, Ireland investigated the Buteyko Breathing Method as a treatment for rhinitis in asthma patients. The results showed a 70% reduction in symptoms, including nasal stuffiness, poor sense of smell, snoring, difficulty breathing through the nose, trouble sleeping, and mouth breathing.
- Nasal unblocking exercise: You can perform this simple nose unblocking exercise to clear nasal congestion and stop mouth breathing. Start by taking a quiet breath in and out through your nose. Pinch your nose to hold your breath and walk as many steps as possible to create an air shortage, but avoid overexertion. When you resume breathing, do so only through your nose and calm your breathing immediately. Suppress your second and third breaths to stabilize within 2-3 breaths. If breathing remains erratic, you held your breath too long. Rest for a minute or two before repeating. Perform this exercise five or six times until your nose is clear.
3. Use Mouth Tapes
Mouth tapes are an effective tool for encouraging nasal breathing, especially during sleep. This is an easy way for a mouth breather to turn into a nose breather. They gently keep your mouth closed, forcing you to breathe through your nose. One highly recommended product is MyoTape.
Unlike traditional mouth tapes that cover the lips, MyoTape surrounds the mouth, gently bringing the lips together without completely sealing them. This design allows for comfort and safety, especially during sleep. MyoTape is easy to use and can be a game-changer for those struggling with chronic mouth breathing. You can find more information and purchase MyoTape here.
4. Maintain Good Oral and Nasal Hygiene
Keeping your nasal passages clear and your mouth healthy can support better breathing habits:
- Nasal Irrigation: Use a saline nasal spray or a neti pot to rinse your nasal passages. This can help clear out mucus, allergens, and other obstructions, making it easier to breathe through your nose.
- Hydration: Stay well-hydrated to keep your mucous membranes moist. This can prevent dryness and irritation in both your nose and mouth.
- Oral hygiene: Brush and floss regularly to maintain healthy gums and teeth. Good oral hygiene can reduce the risk of gum disease and other complications associated with mouth breathing.
5. Create a Breathing-Friendly Environment
Your environment can significantly impact your breathing patterns. Make adjustments to promote nasal breathing:
- Humidify your space: Use a humidifier in your bedroom to add moisture to the air. This can prevent nasal dryness and congestion, making it easier to breathe through your nose.
- Allergen control: Reduce allergens in your home by using air purifiers, washing bedding regularly, and keeping pets out of the bedroom.
6. Seek Professional Help
If you continue to struggle with mouth breathing despite these efforts, consider seeking help from a healthcare professional. An ENT specialist, orthodontist, or sleep therapist can provide personalized treatment options and additional support.
Will Your Face Change If You Stop Mouth Breathing?
We discussed in detail one of the long-term effects of mouth breathing, which is the changes in face shape. Many people who have been breathing through their mouth for a long time have already developed a mouth breather face, yet they often wonder whether nose breathing can fix mouth breather face.
In all honesty, switching from mouth breathing to nose breathing can bring noticeable improvements to your facial appearance, especially if you make the change during childhood.
The 2011 study in the International Journal of Paediatric Dentistry examined how mouth breathing (MB) affects children's facial structure before and after adenoidectomy or adenotonsillectomy. It included 33 MB children who switched to nasal breathing (NB) after surgery and 22 NB children, assessed using lateral cephalometry before and about 28 months post-surgery. Initially, MB children had higher mandibular plane inclination, more obtuse gonial angles, and a longer face shape compared to NB children. After surgery, MB children showed significant improvements in mandibular growth direction and facial height.
When you breathe through your nose, your tongue naturally rests against the roof of your mouth, which helps your jaw develop correctly and your teeth stay aligned. Over time, you might see a more balanced face shape, a better-defined jawline, and healthier teeth.
Nevertheless, there are so many factors to consider, as well as other things involved. For one, the time it takes to see changes in your face depends on how old you are, how long you’ve been mouth breathing, and how consistently you practice nose breathing. For children, changes can happen relatively quickly, sometimes within a few months to a couple of years, because their bones are still growing, but it is not the same for adults.
According to research in America, 95% of head circumference growth for the average North American child is completed by age nine, while lower jaw development continues until about age 18. Early intervention with nasal breathing and proper tongue posture is crucial for correct craniofacial growth. Mouth breathing can significantly impact jaw and facial structure, especially before puberty, presenting a narrow window to prevent these changes.
Learning proper breathing and swallowing techniques before age eight can correct facial development without orthodontic treatment. Teenagers can also benefit as their lower jaws continue to develop until age 18.
To help your face develop properly while you transition to nose breathing, consider additional steps like orthodontic treatments and myofunctional therapy. Braces or expanders can help fix dental issues and create space for your jaw to grow correctly. Facial exercises that strengthen the muscles of your face, mouth, and tongue, helping you maintain proper tongue posture and improve overall oral function. Keeping your mouth and nose clean, staying hydrated, and using tools like MyoTape’s mouth tape can also support your journey to better breathing.
Conclusion
As subtle as breathing may be, it is one of the most important actions we do to support our health, well-being, and life. Breathing through your nose is the best way to breathe as it offers many benefits, while mouth breathing has adverse effects, especially on facial structure. If you are a mouth breather, you need to stop now and ensure that you always breathe through your nose. Admittedly, that is not easy to change, so we recommend that you try MyoTape’s mouth tapes as a simple way to start. This mouth taping solution is the invention of Dr. Patrick McKeown, a world-recognized breathing expert and author. MyoTape is the safest mouth tape that is guaranteed to change your breathing, transforming you from an unhealthy mouth breather to a powerful nose breather.
