Nasal Breathing Problems: Identifying Causes & Treatments

Key Takeaways

  • If you have difficulty breathing through your nose, it’s often caused by congestion or a deviated septum.

  • When both nostrils are blocked, it’s usually due to chronic sinusitis, allergies, or nasal polyps.

  • Treatments like nasal irrigation and removing environmental triggers can be helpful for congestion and allergies, whereas surgery might be necessary for structural issues within the nasal passages.

  • Mouth breathing can worsen nasal congestion, so in some cases, mouth taping can help to promote healthier nasal breathing.

Feeling like you can’t breathe through your nose is both frustrating and distracting. If you’re searching "why can’t I breathe through my nose?" you're likely struggling with congestion from sinusitis or a respiratory infection, or structural issues like a deviated septum or nasal polyps.

The good news? Most nasal breathing problems have pretty simple solutions. In this article, we’ll cover the root causes, early symptoms, and proven treatments to help solve your nasal breathing problems.

Understanding Nasal Breathing Problems

Nasal breathing problems happen when airflow through one or both nostrils becomes restricted or fully blocked.

This can affect your oxygen intake and lead to mouth breathing and poor sleep quality.

Causes vary from congestion and inflammation caused by sinusitis, allergies or respiratory tract infections, or structural issues like a deviated septum, nasal valve collapse, or nasal polyps. 

Over time, untreated blockages can cause snoring, fatigue, chronic mouth breathing, and even changes in facial structure.

Addressing the underlying cause of these issues early is key to restoring healthy breathing and proper nasal airflow.

What Are the Common Causes of Nasal Breathing Problems?

Nasal breathing trouble usually comes down to three main causes: congestion and/or inflammation in your sinuses, physical obstructions, or a collapsing nasal valve. 

Understanding the root cause of your nasal breathing problems is crucial since the right treatments will depend on what exactly is blocking your airway.

  1. Allergies

Allergies are one of the most common causes of nasal congestion and difficulty breathing. You see, when you’re exposed to potential allergens like pollen, dust mites, or pet dander, your immune system may overreact, causing swelling in the nasal tissues and extra mucus production, leading to congestion.

Symptoms include:

  • Runny nose

  • Sneezing

  • Itchy eyes and throat

If left untreated, some allergic reactions can lead to chronic nasal congestion and even sinus infections. 

  1. Nasal Polyps

Nasal polyps are non-cancerous growths that develop in the lining of the nasal passages or sinuses.

Although these growths are generally painless, both their size and location can cause significant nasal obstruction and breathing difficulties.

Signs you might have nasal polyps include:

  • Persistent stuffiness that isn’t relieved by decongestants

  • Frequent sinus infections

  • Losing your smell or taste

Nasal polyps usually result from chronic inflammation within the nasal passages due to asthma, allergies, or long term infections. Treatments for these polyps may include nasal corticosteroids to reduce inflammation or surgery to have them removed.

  1. Respiratory Tract Infections

It’s no surprise that respiratory tract infections like the common cold or flu often lead to nasal breathing problems. 

These infections stimulate the body’s natural immune response, causing the nasal passages to become inflamed and produce excess mucus, resulting in congestion that makes it harder to breathe.

Typical symptoms during infection include:

  • Stuffy or runny nose

  • Sore throat

  • Coughing and sneezing

  • Fever

Although infections are usually temporary, severe inflammation can cause lasting breathing problems if not managed properly.

  1. Deviated Septum

A deviated septum happens when the cartilage separating your nostrils shifts to one side. This imbalance can block airflow on this side, making it difficult to breathe through one or both nostrils.

Common signs include:

  • Persistent one-sided nasal blockage

  • Increased sinus infections

  • Frequent nosebleeds

Minor deviations may cause occasional congestion, while severe cases lead to chronic breathing problems requiring surgical correction. This procedure is known as a septoplasty and is often recommended for significant obstructions.

You can find out more in our guide about how to widen your nasal passages naturally for easier breathing.

5. Chronic Sinusitis

Chronic sinusitis is a persistent inflammation of your sinus cavities, usually lasting longer than 12 weeks. It can block your nasal passages with swollen tissues and thick mucus.

Typical symptoms are:

  • Constant nasal congestion

  • Facial pressure or swelling

  • Loss of smell and taste

Chronic sinusitis often results from untreated allergies, nasal polyps, or long-term infections. 

6. Nasal Valve Collapse

The nasal valve is the narrowest portion of the airway inside of your nose. If this valve weakens or collapses, it restricts breathing (especially while taking deep inhalations).

Symptoms include:

  • Your nostrils pinch inward during inhalation

  • Difficulty breathing while exercising

  • Loud or whistling sounds when breathing

This issue may worsen with age or after rhinoplasty (a nose job). Supportive treatments like nasal strips for snoring or nasal dilators can temporarily widen the valve, but severe cases may need surgical intervention to strengthen nasal structures.

Nasal Obstruction vs. Chronic Sinusitis

While nasal obstruction and chronic sinusitis both impact your breathing, they differ in causes and symptoms.

Nasal Obstruction:

  • Caused by structural problems like a deviated septum or nasal valve collapse

  • Leads to constant blocked airflow

  • Often treated with surgery or supportive devices like nasal strips or nasal dilators


Chronic Sinusitis:

  • Caused by inflammation or infection

  • Symptoms include congestion, sinus pain, and mucus buildup

  • It’s usually treated with antibiotics, corticosteroids, or nasal rinses, as well as removing triggering allergens from the environment

What Are the Symptoms of Nasal Breathing Problems?

Recognizing symptoms early helps you treat nasal breathing issues effectively. Whether it’s one nostril blocked or nightly mouth breathing, here’s what to look out for:

  1. One-Sided Nasal Blockage

If you have a one-sided nasal blockage it often points to a deviated septum or nasal valve collapse. These types of issues usually make it feel like you can breathe well through one side of your nose but not the other.

Symptoms include:

  • Difficulty breathing through one nostril

  • Worsening symptoms when lying down

  • You get no relief from decongestants

Unfortunately, having a persistent blockage on one side usually won’t fix itself. Therefore, solutions like nasal breathing strips and a consultation with an ENT is usually recommended.

  1. Mouth Breathing at Night

Chronic mouth breathing during sleep is a classic sign of nasal obstruction. When you can’t breathe through your nose, you compensate by breathing through your mouth. This unhealthy habit can lead to dry mouth and poor sleep quality.

Other effects include:

  • Snoring

  • Bad breath and reduced oral health

  • Jaw and facial structure changes over time

Correcting mouth breathing starts with addressing nasal issues, however, tools like Dream Recovery Mouth Tape can also help to retrain proper nasal breathing habits to help you stop sleeping with your mouth open and avoid the negative effects mouth breathing has on your jawline.

  1. Disrupted Sleep

Have you been wondering, “Why can’t I breathe through my nose when I sleep?”. You’re not alone. Problems with nasal breathing can seriously impact how much rest you get, since blocked airways can force shallow breathing or gasping for air at night.

Common signs include:

  • Restless sleep

  • Snoring

  • Fatigue, no matter how many hours of sleep you get

  • Morning headaches

Mouth breathing during sleep can also worsen the symptoms of sleep apnea, a disorder that causes lapses in breathing during sleep.

What Are the Treatment Options for Nasal Breathing Problems?

The right solutions for your nasal breathing problems will vary depending on the root cause. For some, relief might come from simple tools and lifestyle changes, while others may need surgical correction. 

Here’s a breakdown of your best options:

  1. Dream Recovery Mouth Tape

In some cases, mouth breathing may worsen nasal congestion. If you struggle with nighttime mouth breathing, Dream Recovery Mouth Tape offers a simple, effective fix. This lightweight tape, made from organic bamboo silk and hypoallergenic adhesive, gently keeps your mouth closed, encouraging nasal breathing.

Benefits include:

  • Better oxygen intake

  • Reduced snoring

  • Deeper, more restful sleep

  • Improved oral health

  • Lower stress levels

Mouth taping is a non-invasive solution that re-trains breathing patterns without expensive devices.

Note: You should only use mouth tape when nasal breathing is not obstructed.

Try Dream Recovery Mouth Tape now.

  1. Nasal Irrigation

Nasal irrigation can help to flush out allergens, dust, and mucus from your nasal passages. You can do this by using a saline spray or Neti pot, which can dramatically improve airflow and reduce congestion.

Ideal for:

  • Seasonal allergies

  • Chronic sinusitis

  • General nasal hygiene

Regular irrigation can prevent blockage buildup, reduce swelling, and help restore easier breathing through your nose without relying on medications.

  1. Nasal Strips and Nasal Dilators

One of the easiest ways to instantly improve nasal breathing is with nasal strips or dilators. 

When it comes to nasal strips vs. nasal dilators, both of these devices work in a similar way to open up the nasal passages, however, strips are positioned on the outside of your nose, while dilators are placed inside.

Benefits include:

  • Better airflow through the nasal passages

  • Easier nasal breathing instantly

  • Non-invasive and easy to use

  1. Endoscopic Sinus Surgery

When non-surgical treatments fail, endoscopic sinus surgery might be a necessary option to clear blockages, remove polyps, and correct structural issues within the nasal passages.

Benefits include:

  • Relief from chronic structural blockages

  • Improved sinus drainage

  • Better airflow

Recovery time is usually pretty quick, and it provides long-term improvement for severe breathing issues.

Final Thoughts on Nasal Breathing Problems

If you're struggling with nasal breathing problems, you're not alone, or without a variety of options.

Whether it's a temporary issue like a cold or seasonal allergies, or a long-term concern like a deviated septum or chronic sinusitis… The first step is always identifying the root cause. 

From there, you can take action like clearing congestion with nasal irrigation, reducing allergens in your environment, and trying non-invasive tools like nasal strips or Dream Recovery Mouth Tape to improve nighttime breathing.

If structural issues may be to blame, talk to an ENT doctor about the right solution.

Get better breathing habits with Dream Recovery Mouth Tape.

Note: You should not use mouth tape if you are unable to breathe through your nose.

 

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