Have you ever wondered why some people breathe effortlessly through their noses, while other people seem to rely on mouth breathing?
Breathing is so instinctive that most of us rarely think about it - but how we breathe can significantly impact our overall health.
In this guide, we’ll journey into nose breathing vs mouth breathing, the pros and cons of each method, and practical tips for adopting healthier breathing habits.
Why Do We Breathe Differently?
Our breathing patterns vary based on factors like anatomy, physical activity, stress, and even the environment. For example:
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Those who have nasal obstructions like a deviated septum or nasal polyps might find it more difficult to breathe through their nose.
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Nasal congestion from allergies can also make mouth breathing easier than nasal breathing.
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Some of us might have picked up the habit of mouth breathing during childhood.
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During exercise, we might instinctively switch to mouth breathing to take in more air, more quickly.
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Stress can often lead to shallow mouth breathing.
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At high altitudes, reduced oxygen levels can influence how we breathe.
What Is the Difference Between a Nose Breather and a Mouth Breather?
A nose breather inhales and exhales primarily through the nasal passages, which filter, humidify, and warm the air. This method supports diaphragmatic breathing, a deeper and more efficient way to breathe.
A mouth breather, on the other hand, relies on their mouth for taking in air. While mouth breathing can occasionally be useful during intense exercise or when you have nasal congestion, habitual mouth breathing may lead to issues like dry mouth, bad breath, and even changes in facial structure over time (especially if it starts during childhood!).
Does It Matter If You Breathe Through Your Nose or Mouth?
The way you breathe definitely matters. For instance, nose breathing is typically more beneficial as it:
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Filters allergens and debris through nasal hairs.
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Produces nitric oxide, which improves blood oxygenation and lowers blood pressure.
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Humidifies the air which can reduce dryness in the respiratory tract.
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Activates the parasympathetic nervous system to lower your stress levels.
Long-term mouth breathing can cause issues like:
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Chronic dry mouth and bad breath.
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Increased risk of dental and gum problems.
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Potential alterations in facial development in children.
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Poor cardiovascular health.
Pros and Cons of Being a Nose Breather vs. Mouth Breather
Nose Breather
Pros
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Filters and humidifies air.
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Enhances oxygen absorption through nitric oxide production in your blood vessels.
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May help to lower blood pressure.
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Can support proper facial and dental alignment.
Cons
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Can be challenging if you experience nasal congestion, asthma, or allergies.
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It may require practice to develop diaphragmatic breathing habits.
Mouth Breather
Pros
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May be useful during high-intensity activities or when you have a nasal blockage.
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Provides a quick way to take in large volumes of air.
Discover the benefits of Dream Recovery Mouth Tape for mouth breathers.
Cons
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Chronic mouth breathing can lead to dry mouth, bad breath, and potential oral health issues.
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Children who breathe through their mouths chronically can experience changes to their facial structure.
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Lacks the filtration benefits of nasal breathing.
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Can cause soft tissues in your airway to collapse inwards while you sleep leading to snoring and worsened symptoms of sleep apnea.
Learn more here at Mouth Breathing Vs. Nose Breathing: The Effects on Your Jawline Appearance and Health
Nose Breathing vs. Mouth Breathing: Which One Is Best?
Nose breathing is generally the best way to breathe for most situations since it offers multiple health benefits like improved oxygenation, deeper sleep, and relaxation, as well as better dental health.
While mouth breathing might sometimes be necessary, particularly if you’re congested, it should be minimized to prevent chronic health issues. Mouth breathing can also worsen the symptoms of sleep apnea.
Learn more about the best mouth tapes for sleep apnea and get more details here on mouth breathing vs nose breathing.
5 Best Ways to Avoid Mouth Breathing
1. Mouth Tape
Mouth taping is by far the #1 most effective way to prevent mouth breathing
By gently sealing your lips with medical-grade tape, mouth taping encourages healthy nasal breathing while you sleep and prevents your mouth from falling open, making it the best device to keep your mouth closed while sleeping.
This results in deeper, more restorative rest, better oral health, less snoring, and improved overall wellness.
Dream Recovery Mouth Tape stands out as one of the top mouth tape brands, thanks to its use of organic bamboo silk and hypoallergenic adhesive. Not only is it luxuriously soft and comfortable but is also strong enough to stay on all night without any pain upon removal.
Say goodbye to mouth breathing Dream Recovery Mouth Tape.
2. Practice Nasal Breathing
Nasal breathing is a habit that can be practiced and developed over time. Here’s an exercise you can try:
Diaphragmatic nasal breathing exercise
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Sit or lie down in a comfortable position.
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Place one hand on your chest and the other on your belly.
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Inhale deeply through your nose, expanding your belly - not your chest.
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Exhale slowly through your nose, allowing your belly to fall.
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Repeat for 5–10 minutes daily.
3. Nasal Dilators and Nasal Strips
Nasal dilators and nasal strips work to open up your nasal passages, to improve airflow, and make it easier to stop sleeping with your mouth open.
Learn more here about nasal strips vs nasal dilators.
5. Treat Nasal Congestion
Have you been wondering “why can’t I breathe out of my nose?”. You’re not alone! Nasal congestion is a common complaint that can stem from allergies, nasal obstructions, respiratory illnesses, and other environmental factors.
Getting to the root cause of your nasal congestion is the essential first step, followed by remedies like saline rinses, using a humidifier, and removing allergens from your environment.
Keep learning more here about ways to train yourself to sleep with your mouth closed.
FAQ
Is it better to be a nose breather or a mouth breather?
It is better to be a nose breather than a mouth breather. Breathing through the nose can support better sleep, reduced stress, improved cardiovascular health, and better oral health.
Do mouth breathers live longer?
There is no research to suggest that mouth breathers live longer, in fact, mouth breathers may have more health problems than nose breathers.
When is it too late to fix mouth breather face?
If mouth breathing has been going on since childhood there may only be minimal improvements to facial changes in adulthood when switching to nasal breathing.
What's the quickest way to stop mouth breathing?
The quickest way to stop mouth breathing is by using mouth tape. This medical-grade tape is designed to gently seal the lips shut, to prevent mouth breathing and promote healthier nasal breathing.
Conclusion
Understanding the difference between nose and mouth breathing is key to improving your health.
Nose breathing offers unparalleled benefits like better sleep and oxygenation, warmed and filtered air, improved oral health, and overall wellness.
On the other hand, mouth breathing can affect your health negatively over time and should only be used as a last resort. The best way to prevent mouth breathing includes using mouth tape, reducing nasal congestion, practicing breathing exercises, and using nasal strips or dilators.
Stop mouth breathing in its tracks with Dream Recovery Mouth Tape.
