Breathing is a natural process that often goes unnoticed until issues arise. Most people breathe through their noses, optimising oxygen intake and filtering pollutants.
However, some develop mouth breathing due to structural issues like a deviated septum, enlarged tonsils, or chronic nasal congestion from allergies or infections.
Though it may seem harmless, persistent mouth breathing can lead to health concerns. Understanding its causes, risks, and solutions can help improve breathing habits if this occurs during sleep.
What Is Mouth Breathing?
Mouth breathing occurs when individuals rely on their mouths rather than their noses to inhale and exhale. While occasionally necessary, such as during intense exercise or nasal congestion, persistent mouth breathing can have significant health implications and lead to breathing disorders.
In many cases, mouth breathing starts early in childhood and often goes unnoticed until it becomes a long-term habit. If left unaddressed, it can contribute to issues like poor sleep quality, dental problems, and even changes in facial structure over time. As a parent, your
Nasal Breathing vs Mouth Breathing
Our noses are built to process air in a way that protects and benefits our bodies. Here’s why nasal breathing is the better option:
- Humidification: Breathing through your nose naturally humidifies the air before it reaches your lungs, keeping your airways comfortable. Mouth breathing, on the other hand, lets dry air in, which can leave you feeling uncomfortable and cause dryness.
- Removes Toxins: The nose has tiny hairs called cilia that filter, trapping harmful particles and pollutants before they reach the lungs. Mouth breathing skips this vital step, making you more likely to inhale toxins directly into your system.
- Regulates Air Temperature: The nose warms or cools the air before it enters your lungs, ensuring a comfortable and efficient breathing process. Mouth breathing sends unregulated air directly to the lungs, which can irritate.
- Enhanced Sense of Smell: Nasal breathing allows the olfactory receptors in the nose to detect and interpret scents. This helps you sense harmful substances in the air or food, alerting you to potential dangers like spoiled food or pollutants.
Supports Proper Breathing Patterns: Nasal breathing encourages slow, deep breaths that optimise oxygen exchange and reduce stress on the respiratory system. Mouth breathing often leads to shallow, inefficient breathing.
Symptoms of Mouth Breathing
Mouth breathing can affect both children and adults, though the symptoms can differ. At Manse medical we primarily care for adults, and the symptoms we see include:
- Dry mouth and throat
- Snoring and sleep apnoea
- Halitosis (bad breath)
- Hoarseness
- Brain Fog
- Fatigue and poor sleep quality
- Gum and dental problems
- Malocclusion
- Mouth and lip irritation.
Causes of Mouth Breathing
Mouth breathing occurs when a person finds breathing through their nose. This can be due to various medical conditions, structural abnormalities, or habitual behaviours. Below are some common causes:
- Nasal Congestion: Chronic allergies, colds, or sinus infections can block nasal passages, forcing individuals to breathe through their mouths.
- Structural Issues: Conditions like a deviated septum, nasal polyps, or enlarged turbinates can make nasal breathing difficult or impossible.
- Enlarged Tonsils or Adenoids: Tonsils and adenoids are lymphoid tissues in the throat and nasal passage. When swollen due to infection or allergies, they can obstruct airflow, especially in children, causing mouth breathing.
- Stress and Anxiety: These emotional states can alter breathing patterns, leading to shallow, rapid mouth breathing.
- Habitual Behaviour: Some people develop mouth breathing as a habit, even when their nasal passages are clear. This may start due to a temporary blockage from an illness or allergies but can continue as a learned behaviour.
- Sleep Apnoea: A condition where the airway becomes partially or completely blocked during sleep, causing breathing pauses. This can lead to chronic mouth breathing, especially at night.
Diagnosis of Mouth Breathing
Mouth breathing is usually detected as an ‘incidental’ finding as part of a wider respiratory or sleep assessment. Diagnosing mouth breathing involves observation, a medical history review, and a physical examination. Healthcare providers check for factors that may interfere with nasal breathing, such as enlarged adenoids, tonsils, or nasal blockages. They may also ask about sleep patterns and related symptoms.
If necessary, additional tests might be run to pinpoint the cause. Combining these tests with a physical exam helps determine the best treatment approach.
How to Stop Mouth Breathing?
As with any medical condition, completely stopping mouth breathing may not always be possible. However, there are strategies that may help reduce it. If you experience nasal congestion due to allergies or respiratory conditions, taking proactive steps may support a transition to nasal breathing and contribute to overall well-being. Here are seven effective strategies to help you transition from mouth breathing to nasal breathing, ensuring better sleep and overall health:
Clearing Nasal Blockages
If nasal congestion is causing mouth breathing, addressing it can significantly improve airflow. A saline nasal spray or a Neti pot can help clear mucus and allergens. Over-the-counter decongestants may provide short-term relief.
Stress Reduction
Chronic stress can contribute to shallow breathing and may cause you to switch to mouth breathing unknowingly. Engage in stress-reducing activities like deep breathing exercises, meditation, or yoga to promote relaxation and encourage more natural, deep nasal breathing.
Mouth Taping
Mouth taping is a technique that encourages nasal breathing and may help reduce snoring. It involves placing soft, skin-friendly tape over the mouth at night. While research is limited, some studies suggest it can improve sleep quality by reducing snoring and breathing interruptions. If you’re considering mouth taping, it’s advisable to consult with a healthcare professional to ensure it’s suitable for you.
Regular Exercise
Physical activity strengthens respiratory muscles and encourages nasal breathing. Activities such as jogging, swimming, or yoga promote deeper breaths and improve lung capacity. Integrate daily exercise into your routine to train your body to breathe through your nose more naturally. Consistent movement helps improve overall respiratory efficiency and supports better daily breathing habits.
Proper Sleeping Position
Sleeping on your back can increase the likelihood of mouth breathing. Try sleeping on your side or slightly elevating your head with a pillow to promote better airflow through the nose. A humidifier in your bedroom can help keep nasal passages clear.
Practising Conscious Breathing
Conscious breathing exercises encourage nasal breathing habits. Techniques like alternate nostril breathing or breath holding can help individuals focus on using their noses. Incorporate these exercises into your daily routine to reinforce nasal breathing and reduce reliance on mouth breathing.
Surgical Interventions
In cases where structural issues cause chronic mouth breathing, surgical procedures like septoplasty for a deviated septum or tonsillectomy for enlarged tonsils may be needed. Surgery can help clear blockages, restore airflow, and enable natural nasal breathing for nasal polyps or severely swollen adenoids. Your doctor will assess the severity of the condition and recommend the most appropriate treatment.
Switching from mouth to nasal breathing can offer notable health benefits and improve overall well-being. By implementing lifestyle adjustments or seeking appropriate medical treatments, individuals can achieve healthier breathing and enhance their quality of life.
Treatments for Mouth Breathing
Treatment for mouth breathing depends on its underlying cause. Common medical interventions include:
- Medications: Antihistamines, nasal sprays, or decongestants help manage allergies and sinus-related blockages. Corticosteroid sprays may also reduce inflammation in the nasal passages.
- CPAP Machines: Continuous positive airway pressure (CPAP) therapy is a gold standard treatment for sleep apnoea. By delivering a constant stream of air, it keeps airways open and reduces the need for mouth breathing during sleep.
- Surgery: Physical obstructions, such as enlarged adenoids, tonsils, or a deviated septum, may require surgical removal or correction. Procedures such as adenoidectomy or functional endoscopic sinus surgery (FESS) can help remove or correct these blockages.
Myofunctional Therapy: Exercises designed to strengthen the facial muscles and promote proper breathing techniques can complement other treatments and help encourage nasal breathing.
When Should You Visit a Doctor for Mouth Breathing?
If mouth breathing becomes persistent, it is important to consult a healthcare provider.
For adults, severe symptoms like dry mouth, difficulty swallowing and speaking, or the development of oral health issues such as cavities and gum disease should also be addressed with a healthcare provider.
Seeking Professional Help for Mouth Breathing
If mouth breathing impacts your sleep quality or causes issues like snoring or sleep apnea, consulting a sleep specialist can be helpful. They can assess your breathing patterns and offer personalised advice or treatments to address any underlying concerns.
At Manse Medical, we specialise in diagnosing and treating respiratory and sleep disorders, aiming to improve your sleep and overall health. With multiple clinic locations, booking an appointment is simple—just select your preferred clinic and specialist online. Our experienced team provides accurate assessments and personalised treatments to meet your needs.
Don’t let sleep disorders interfere with your health and daily life. Take the first step toward better sleep and improved breathing with Manse Medical. Book your appointment and breathe easier with Manse Medical!
FAQs
Q1. Who’s affected by mouth breathing?
Mouth breathing can affect people of all ages, from young children to adults. It is especially common in kids with allergies, nasal congestion, or enlarged tonsils. Adults may develop it due to chronic nasal blockages, sleep disorders, or habits formed over time. Addressing it on time can help prevent long-term health and sleep issues.
Q2. How can I help my child avoid developing harmful mouth-breathing habits?
Encouraging nasal breathing from an early age is key. Treat allergies or congestion promptly to ensure your child’s nose is clear. Monitor their breathing while they sleep and consult a doctor if you notice frequent mouth breathing. Gentle reminders, proper posture, and breathing exercises can help them develop healthy breathing habits.
Q3. How can I prevent mouth breathing as an adult?
To prevent mouth breathing, keep your nasal passages clear by managing allergies, using saline rinses, or seeking medical advice for chronic congestion. Practice mindful nasal breathing during the day and consider mouth tapping or positional changes at night. If you suspect an underlying issue, consulting a healthcare professional can help you find the best long-term solution.
