Recently, Oxygen Advantage shared on Facebook a snippet of a Daily Mail article about Iga Swiatek’s training regimen for the Canadian Open. Swiatek, a professional Polish tennis player, trained with tape over her mouth to facilitate nasal breathing. While Swiatek’s training tactics may have left some social media users confused, there are actually both oral and overall benefits to breathing out of your nose rather than your mouth. Mouth taping is a recommendation Dr. Elena Black makes very often for her mouth-breathing patients.

In this blog, we break down some common benefits of nose breathing and how you can kick the mouth-breathing habit. 

Oral Health Benefits of Nose Breathing

Breathing by mouth is as normal as eating with your nose. That is why if it is a habit, this must be re-trained. Breathing out of your nose rather than your mouth has benefits for your oral and your overall health. Oral health benefits include:

  • Saliva Production: Nose breathing stimulates saliva production, which plays a crucial role in maintaining oral health. Saliva helps to neutralize acids, cleanse the mouth and remineralize tooth enamel, reducing the risk of cavities and tooth decay.
  • Oral Microbiome Balance: Breathing through the nose helps maintain a balanced oral microbiome. The mouth contains a diverse community of bacteria, and other microbes, and proper nasal breathing can prevent excessive dryness that might lead to an imbalance in these bacteria, reducing the risk of bad breath and oral infections.Photo of man nose breathing
  • Prevention of Dry Mouth: Breathing through the mouth can lead to dry mouth (xerostomia), a condition where there’s insufficient saliva production. Dry mouth can increase the risk of tooth decay, gum disease and other oral health problems. Nasal breathing helps prevent dry mouth by ensuring proper moisture in the oral cavity.
  • Reduced Gum Irritation: Mouth breathing can cause irritation of the gums and mucous membranes due to the flow of air over these tissues. Nasal breathing eliminates this source of irritation and promotes healthier gum tissue.
  • Alignment of Teeth and Jaw: Nasal breathing often encourages proper tongue posture, where the tongue rests against the palate and it also allows higher atmospheric pressure above the palate, rather than beneath it. This helps guide the wider development of the upper jaw and can contribute to proper dental alignment, potentially reducing the need for orthodontic intervention. This also leads to the development of wider airways, which in turn can prevent airway obstruction during sleep such as obstructive sleep apnea. 
  • Cavity Prevention: Proper nasal breathing can help keep the oral environment balanced, minimizing the risk of harmful bacteria proliferation. This can lead to a decrease in cavity formation and dental issues.
  • Reduced Risk of Gingivitis and Periodontitis: Nasal breathing helps maintain a healthy oral environment, which can reduce the risk of gum inflammation (gingivitis) and more severe gum disease (periodontitis).
  • Better Rest During Sleep: Breathing through the nose while sleeping can reduce the drying effect of mouth breathing, contributing to a healthier oral environment during the night and potentially reducing the risk of nocturnal dental issues.
  • Less Risk of Tooth Sensitivity: Mouth breathing can lead to a drier mouth, which might increase tooth sensitivity. Nasal breathing helps maintain proper moisture levels in the mouth, reducing the likelihood of discomfort due to sensitive teeth.

Overall Health Benefits of Nose Breathing

Nasal breathing offers many benefits for your overall wellness, including:

  • Nitric Oxide Production: Nitric oxide, a gas produced in the nasal passages, has vasodilating properties that can help improve blood flow and oxygen delivery to various parts of the body, including the lungs.
  • Improved Lung Function: Nasal breathing encourages deeper and slower breaths, allowing for improved oxygen exchange in the lungs. This can enhance lung capacity and respiratory efficiency over time.
  • Better Oxygenation: Breathing through the nose increases the amount of oxygen that reaches the lower respiratory tract. This is particularly important during physical activities or exercise, as it can improve endurance and performance—therefore, the reason why so many athletes train by taping their mouths.
  • Stress Reduction: Nasal breathing is associated with the activation of the parasympathetic nervous system, which promotes relaxation and reduces stress. It can help lower heart rate and blood pressure, leading to a calmer state of mind.
  • Enhanced Brain Function: Nasal breathing helps maintain the balance of carbon dioxide in the bloodstream. Adequate carbon dioxide levels are important for optimal brain function and cognitive performance.
  • Reduced Snoring and Sleep Apnea: Nasal breathing can help prevent or alleviate snoring and sleep apnea by promoting better airflow and reducing the likelihood of airway obstruction during sleep.

How to Kick a Mouth-Breathing Habit

If you want to kick your mouth-breathing habit in favor of nasal breathing, try these tips:

  • Nasal Clearing: Ensure your nasal passages are clear. If you have nasal congestion due to allergies or other reasons, consider using saline nasal sprays or decongestants to help alleviate the issue. 
  • Awareness and Mindfulness: Pay attention to your breathing habits throughout the day. Notice when you’re breathing through your mouth and make a conscious effort to switch to nose breathing.
  • Correct Sleeping Position: If you tend to mouth breathe during sleep, try elevating your head slightly using an extra pillow. This can encourage nose breathing.
  • Breathing Exercises: Practice breathing exercises that focus on slow, deep breaths through your nose. This can help retrain your breathing pattern over time.
  • Tape Method: Take a page out of Iga Swiatek’s book and try placing surgical tape over your mouth to promote nose breathing. However, if you’re considering this method, consult with Dr. Elena Black first.

Consult With Dr. Elena Black

If you find it challenging to switch to nose breathing or if you experience persistent breathing issues, consult with Dr. Elena Black. As a Diplomate of the American Academy of Dental Sleep Medicine, Dr. Black is the only orthodontist in the Lynchburg area designated by the American Academy of Dental Sleep Medicine to treat obstructive sleep apnea. These qualifications allow her to provide personalized guidance to promote nasal breathing and overall wellness. Call Appalachian Orthodontics of Lynchburg at 434-515-0370 to schedule an appointment.