Sleeping with a snorer can be tough. The grumbling, snorting sounds reverberate through your bedroom, causing you to toss and turn, wake up through the night, and maybe even worry that your bedmate has stopped breathing. Worse yet, being a snorer (or dribbler) can bring a whole new swathe or problems to your precious slumber. But what if there was a way to help them – and you – sleep better?
Enter, nasal breathing.
Gwyneth Paltrow, Ashley Graham and a host of elite athletes are among those who swear by nasal breathing to help them perfect their breathing, sleep and overall health. The science behind it revolves around how inhaling through your nose allows you to engage in diaphragmatic breathing, which promotes a deeper, more restful sleep (amongst other benefits). Mouth breathing, on the other hand, dries out your airways, resulting in snoring, and allows foreign and irritating particles to enter your lungs. Not to mention it also leaves you with unsavoury morning breath and a misaligned facial structure.
“Intentional breathing exercises have long been a go-to SOS option when you’re feeling stressed and need to relax quickly. However, more research is coming out about how altering your breathing process and pattern, can also improve the quality of your sleep. Particularly, when you concentrate and intentionally breathe in and out of your nose before and during sleep,” explains founder of Soul Alive and expert for Respire Mouth & Nose Strips, Luke McLeod.
“I like to instigate this breathing pattern by first turning it into a meditative practice before bed. I direct my awareness to the small area around and under my nostrils to feel the sensation of the air entering and leaving through my nose. This not only improves my ability to maintain the cycle of my breath moving in and out of my nose, but it also calms down my mind. I connect with the sensation of the air moving in and out of my nose. It’s quite relaxing.”
Why should we be breathing out of our noses?
A series of studies have shown that when exercising at different intensities, less oxygen is used when breathing through the nose compared to breathing through your mouth. While this might not sound like a benefit, this basically means that the body can still perform the same amount of exercise while using less oxygen.
“Breathing from your nose promotes diaphragmatic breathing, this means you are breathing deeper and more efficiently. The pattern of breathing is also regulated when you breathe deep into your diaphragm, which reduces shallow breathing through the neck muscles,” explains Mena Ghaly, Founder of Function PCP and the PRIMAS method.
“Secondly, breathing from the nose allows control and regularity of the inhalation and exhalation. This will help with regulating the parasympathetic nervous system and promote relaxation and reduce stress. We also see people get better quality of sleep and reduce snoring. Lastly, you will improve your overall cognitive function. Get ready for more concentration and better memory due to the proper oxygenation.”
How it can benefit our health
Nasal breathing has also been linked to increasing oxygen uptake and circulation, helping the facial muscles and bones develop correctly, aiding your immune system, improving lung capacity, supporting better sleep-and a whole bunch more. The benefits not only affect your respiratory system but the overall function of your body. Think relaxation, reducing stress, and improved mental clarity.
“We’ve also found that people who breathe through their upper chest tend to complain of neck pain, upper back stiffness and in some cases lower back pain. With mouth breathing, the mechanics of the body reverse and you begin to recruit the wrong muscles in your breathing pattern and begin to adapt to the new motor control patterns,” said Ghaly.
How to do it properly
“As a physiotherapist we always encourage breathing exercises, and this can be practiced in a variety of ways. The first and easiest is to lie on your back with your knees bent, one hand on your chest and one hand on your stomach. Breathe in through your nose and focus on your hand on your stomach to rise before the hand on your chest. This might take a few repetitions to get it correct. It’s important to breathe in and out from your nose only to really experience those true benefits,” says Ghaly.
“Another great way can be on your side with a folded towel under your rib cage. Practice breathing in and out from your nose and begin to feel that you are pushing your side into the towel. The expansion into the towel will let you know that you have a deep diaphragmatic breath.”
The great thing about nose breathing is that it’s incredibly easy to incorporate into your daily routine (I mean, we breath about 22,000 times a day), so you can mindfully breathy anywhere from your chair at work, in the car on the way home, or while lying in bed at night. The more you can practice the greater the response.
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Is mouth taping beneficial?
There’s research to suggest that mouth taping can be used as a tool to improve this reflex. The diaphragm is a smooth muscle so needs feedback to promote its function, and the tape is like a crutch that will help you practice and remember to nose breathe.
“Try small intervals before going for a full night sleep as it can be quite uncomfortable, on unusual, when starting off,” says Ghaly. “You should see the effects quickly and progress in a very short period of time. It’d be worth consult a healthcare professional before starting mouth taping.”
Can nose breathing change the form of your face?
Short answer: yes
“Mouth breathing is a major issue especially if this started before puberty because it can have such a huge impact on the way that your facial structure grows and the end result of what your face is going to look like,” says Arash Moradzadeh, MD, a Beverly Hills-based dual board-certified surgeon in both head and neck surgery and facial plastic and reconstructive surgery. He points to rounder cheeks and an elongated face as ways mouth breathing can manifest.
“Being a mouth breather when you’re a child and your face is developing can lead to an elongated and narrow facial shape that does not have room for teeth or tongue,” adds Albert Silvera, a doctor of dental surgery also based in Beverly Hills. Why? “When you breathe through your nose, your tongue naturally fills your palate space and exerts an upward and outward pressure. It promotes forward growth of the jawbones.”
Here are five ways nose breathing can impact your face, per experts:
1. Proper development of the jaw and teeth: Nose breathing promotes the correct positioning of the tongue against the roof of the mouth. This encourages the proper development of the upper jaw (maxilla), preventing it from becoming too narrow, which can affect the alignment of teeth.
2. Cheekbone development: Consistent nose breathing supports the development of higher, more pronounced cheekbones. Mouth breathing, on the other hand, can lead to a longer, narrower face with less prominent cheekbones.
3. Avoidance of dental issues: Chronic mouth breathing can lead to malocclusion (misaligned teeth), as the tongue does not provide the necessary pressure against the upper palate, leading to dental overcrowding and bite issues.
4. Preventing long face syndrome: Persistent mouth breathing can contribute to a condition known as long face syndrome or adenoid face, characterised by a longer face, weak chin, and a flatter nose.
5. Enhanced muscle tone: Nose breathing encourages proper muscle tone in the facial muscles, including those around the mouth and nose. This can lead to a more balanced and harmonious facial appearance.
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What about your oral health?
Nasal breathing is a crucial part of maintain good oral health. Here’s how:
1. Prevents dry mouth: Breathing through the nose helps keep the mouth closed, maintaining a moist environment. Saliva is essential for washing away food particles and bacteria, which helps prevent tooth decay and gum disease. Mouth breathing, on the other hand, can lead to dry mouth, increasing the risk of cavities and periodontal disease.
2. Reduces bad breath: A dry mouth from mouth breathing can cause bad breath (halitosis) due to reduced saliva flow. Saliva helps neutralise acids produced by bacteria in the mouth, keeping breath fresh.
3. Maintains pH balance: Saliva helps maintain the pH balance in the mouth. By keeping the mouth closed and breathing through the nose, saliva production is stimulated, helping to neutralise acids and protect the teeth from decay.
4. Promotes proper jaw and teeth alignment: Nose breathing encourages proper tongue positioning against the roof of the mouth. This positioning helps guide the development of the upper jaw and teeth alignment, reducing the risk of malocclusions (misaligned teeth).
5. Decreases risk of gum disease: Dry mouth and an imbalanced oral environment from mouth breathing can create favourable conditions for the growth of harmful bacteria. Nose breathing helps maintain a healthier oral environment, reducing the risk of gum inflammation and disease.
6. Prevents enamel erosion: Nose breathing helps keep the mouth closed and moist, protecting the teeth from the erosive effects of acids produced by bacteria. This helps prevent the erosion of tooth enamel, the hard outer layer of teeth.
7. Supports overall health: Nose breathing filters and humidifies the air we breathe, reducing the intake of pollutants and allergens that can affect oral and overall health. Proper oxygenation from nose breathing also supports overall health and well-being, which indirectly benefits oral health.
3 mouth tapes to shop now
Respire Sleep Strips
Crafted with comfortable materials, Respire promotes night time nose breathing with their easy-to-use strips. You can also subscribe and save on a 3-month supply delivered every 3 months.
The Goodnight Co Mouth Tape Sleep Kit
This kit includes the brand’s best-selling Deep Sleep Drops, TGC ear plugs and a 30-day supply of mouth tape to prime you for the best night sleep of your life.
Shhlips Mouth Tape
These are probably one of the cutest options out there: each mouth tape is shaped as a lip, coming in a bunch of really chic shades. Each box contains x30 pieces of mouth tape and is packaged in a lavish green box, lined with a gold satin pillow.
