It is reported that 25% to 50% of people breathe through their mouths. The purpose of mouth taping is to help us breathe through our nasal passage. Many people breathe through their mouths due to
- an obstructed nasal passage airway via a deviated septum or facial bone injury or trauma
- enlarged adenoids
- enlarged tonsils
- sleep apnea
- stress and anxiety
Mouth breathing can cause dry mouth, bad breath, dental challenges, snoring, daytime sleepiness and fatigue given the resulting oxygen inefficiency. Some is developed due to misalignment of the teeth through chewing and speaking often. Mouth breathing can also cause TMJ or jaw pain.
An easy solution to these issues, if caused by mouth breathing, is mouth taping as it forces breathing through the nose. Mouth taping has been shown to improve sleep, decrease snoring and stop dry mouth. The improved sleep is a boost to the immune system as well as a help in regulating blood pressure.
Nasal breathing is beneficial in a number of ways. One benefit is that the nasal passage warms the air before it reaches the lungs, relieving the chilling effect on them. The chilling effect can result in an inability to take deep breaths due to lung constriction.
Nasal breathing helps with nitric oxide build up and also filters out pathogens and viruses.
In addition, you take fewer breaths yet receive more oxygen through the nose.
It’s always best to check with your health care professional prior to trying this method.
Mouth Taping Solutions
There are many ways to tape your mouth via products such as Somnifix and Sleep Strips which cover most of the mouth and have a small opening in the center of the tape to allow a cough or gasp for air.
Just as effective and less expensive is Micropore Tape in either paper tape or Duropore adhesive cloth tape.
All you need is a 1 – 2 inch piece of tape placed vertically over the “bow” of the lips (where your lips look like a bow in the middle).
To remove the tape, rather than rip it off of your lips it is better to use the tip of your tongue like a windshield wiper to spread a bit of saliva on the tape and gently lift it away.
Whatever your product choice, you must be able to open your lips with a gentle pull of your jaw in case of emergency and to avoid anxiety. Of course, no duct tape ever!
While mouth tape is usually used at night during sleep to create a healthier breathing pattern, it can also be used to train your mind and body to be aware of when you are breathing through your mouth during the day. This can easiy happen while looking at screens.
Many have been successful in using this method to create better health and happier sleep partners. It can super charge your life in a gentle way.
Personal Experience
My personal experience has been marked improvement in my breathing at night, less disturbances due to blocked breathing, no dry mouth and clearer sinuses.
I feel stronger and more energized in the morning because I get a deep undisturbed sleep and my nasal passages do not shut down.
I have a deviated septum so neti pots do not work. Saline washes only end up in my ears.
I am using the tape while working on my computer to avoid the jaw drop and mouth breathing.
There have been studies that younger children that can tolerate the tape have changed the shape of their face because their dental bite is corrected, and their jaw comes forward creating a more angular face.
~Ginger
Update: in August 2023, Somnifix sent out an email stating that they would no longer sell through Amazon as people were using the name and graphics to cover their products that were poor quality and used dangerous adhesive. I had switched to direct from Somnifix a few months ago as I sensed the changes going on. Just another lesson in buyer beware.