It is possible for a person who primarily breathes through their mouth to successfully transition to breathing through their nose. Nasal breathing is the intended method for human respiration, but various factors can cause the body to adopt the mouth as the primary airway, often resulting in a chronic habit. While mouth breathing can be a temporary necessity, when it becomes the default, it is a dysfunctional breathing pattern. The possibility of change depends on whether the cause is a physical obstruction that needs correction or simply a learned habit that requires retraining.
The Physiological Superiority of Nasal Breathing
The nose is a specialized organ designed to prepare air for the lungs, offering health advantages over mouth breathing. As air passes through the nasal passages, it is filtered by small hairs and mucus membranes, trapping dust, allergens, and airborne pathogens. The nasal cavity also warms and humidifies the incoming air, protecting the sensitive tissues of the lungs and bronchial tubes.
A significant benefit of nasal breathing is the production of Nitric Oxide (NO) in the paranasal sinuses. This gas is carried into the lungs with each nasal inhalation, where it acts as a powerful vasodilator. Nitric Oxide helps to redistribute blood flow, increase gas exchange, and ultimately improve the efficiency of oxygen absorption in the lungs by up to 10% compared to mouth breathing.
Chronic mouth breathing bypasses these protective mechanisms, leading to negative effects throughout the body. The constant flow of air dries out the oral tissues, reducing the protective lubrication from saliva. A dry mouth increases acidity, creating an environment favorable for bacteria and raising the risk of cavities, gum disease, and halitosis. In children, prolonged mouth breathing can influence facial and dental development, potentially contributing to a narrow upper jaw and misaligned teeth.
Identifying the Root Causes of Mouth Breathing
The strategy for correcting mouth breathing depends entirely on identifying the initial cause, which usually falls into one of two categories. The first is a structural or physical obstruction that prevents or severely restricts air passage through the nose. Common obstructive issues include a deviated septum or the presence of nasal polyps.
In children, enlarged tonsils or adenoids are frequently the most common physical obstruction forcing them to breathe through their mouth. Chronic allergies or persistent sinus issues also create functional congestion that makes nasal breathing feel difficult, prompting the switch to the mouth for easier air intake. If a physical blockage is present, retraining the habit will not be fully successful until the airway is cleared.
The second category is habitual mouth breathing, where the physical obstruction may have resolved, but the breathing pattern persists as a learned behavior. This unconscious habit is often maintained by incorrect resting tongue posture, where the tongue sits low in the mouth rather than resting against the palate.
Self-Management Strategies for Habit Correction
For individuals whose mouth breathing is primarily a habit, conscious practice and muscle retraining are effective self-management strategies. The initial step is to build conscious awareness throughout the day by routinely checking your breathing and gently closing your mouth to initiate nasal airflow. This constant self-correction helps to break the long-standing pattern.
Specific breathing exercises can help retrain the body’s tolerance for carbon dioxide and make nasal breathing feel more comfortable. Techniques like focused breath retention, where you hold your breath gently after a full exhalation, help to reset the respiratory center. Practicing slow, quiet nasal breathing, focusing on the movement of the diaphragm, encourages the establishment of the nose as the default airway.
Posture correction emphasizes the correct oral rest posture where the tongue rests fully against the roof of the mouth and the lips are sealed. At night, gentle mouth taping with specialized, porous tape can be used cautiously to physically encourage a closed mouth and enforce nasal breathing during sleep. Environmental adjustments, such as using an air purifier or maintaining optimal indoor humidity levels, can also help minimize congestion that might trigger mouth breathing.
Seeking Professional and Therapeutic Guidance
When self-management strategies are insufficient, professional intervention is necessary, especially if a structural issue is suspected. An Ear, Nose, and Throat (ENT) specialist is the appropriate medical professional to diagnose and treat physical obstructions. They can determine if issues like a deviated septum, chronic sinusitis, or enlarged tonsils/adenoids require medical or surgical correction to open the nasal airway.
Once the nasal passages are clear, a Myofunctional Therapist can provide specialized retraining for the muscles of the face, mouth, and throat. This therapy involves a structured program of exercises designed to correct dysfunctional patterns, focusing on establishing the correct tongue posture and a strong lip seal. Myofunctional therapy is particularly beneficial for addressing the lingering behavioral aspects of mouth breathing.
In some cases, a specialist dentist or orthodontist may be involved to assess the impact of mouth breathing on the jaw structure and tooth alignment. They may recommend dental appliances to widen a narrow palate or support proper jaw positioning. A multidisciplinary approach, combining the expertise of an ENT, a Myofunctional Therapist, and a dental professional, often provides the most comprehensive and effective path for transitioning to consistent nasal breathing.