Breathing is an automatic process, but the way we inhale and exhale significantly affects our health. Although the body is designed for nasal breathing, many people unknowingly adopt oral respiration, or mouth breathing, as a default habit. This practice bypasses the nose’s natural functions of filtering, warming, and humidifying the air before it reaches the lungs. Chronic mouth breathing, often starting in childhood, influences everything from dental health to sleep quality. Understanding the consequences and underlying causes is the first step toward retraining the body to breathe correctly. This guide will explore the effects of oral respiration and provide actionable steps to transition back to healthy nasal breathing.
Recognizing the Health Effects of Mouth Breathing
Chronic oral respiration introduces dry, unfiltered air into the body, leading to a cascade of negative health consequences. One immediate effect is xerostomia, or chronic dry mouth, which occurs because constant airflow evaporates saliva. A lack of saliva increases the risk of dental caries (cavities), gingivitis, and persistent bad breath (halitosis). Dry gums are also more susceptible to inflammation and periodontal disease.
In children whose facial structures are still developing, mouth breathing can alter growth patterns. The tongue, which normally rests against the roof of the mouth to help shape the upper jaw, is forced to sit low to accommodate airflow. This low tongue posture can lead to a narrower palate and dental arches, often resulting in crowded or misaligned teeth and a characteristic “adenoid facies.”
Mouth breathing during sleep compromises rest quality and can contribute to or worsen sleep-disordered breathing, such as snoring and obstructive sleep apnea. The less efficient airflow and resulting airway instability prevent deep, restorative sleep. This poor sleep quality often manifests during the day as fatigue, difficulty concentrating, and increased irritability, especially in children.
Identifying the Physical Causes
Mouth breathing is rarely a simple choice; it is most often an involuntary adaptation to an obstructed nasal airway. The most frequent causes involve temporary or chronic blockages that restrict the flow of air through the nose. Temporary causes include acute nasal congestion from seasonal allergies, colds, or chronic sinusitis, which swell the nasal lining and narrow the passages.
Structural issues present a more persistent barrier to nasal breathing. A deviated septum, where the cartilage and bone dividing the nostrils are crooked, can significantly restrict airflow on one or both sides. In children, enlarged adenoids or tonsils are common physical obstructions located at the back of the nasal and oral airways, forcing the child to breathe through their mouth to get sufficient air.
Another anatomical factor is turbinate hypertrophy, where the structures inside the nose responsible for humidifying air become chronically swollen due to allergies or irritation. When a physical blockage is not present, the habit itself—often developed after a prolonged illness—can persist due to poor muscle memory or tongue posture. This habitual pattern means the body continues to default to oral respiration even when the nasal passages are clear.
Practical Exercises for Promoting Nasal Breathing
Changing the habit of mouth breathing requires conscious effort and retraining of muscles, particularly the tongue and jaw. A foundational step is correcting the resting tongue posture, which should involve the entire tongue resting lightly against the roof of the mouth, just behind the front teeth. An exercise to promote this involves making the “N” sound, as the tip of the tongue naturally lands in this correct spot, and practicing holding it there throughout the day. Consciously closing the mouth during low-intensity activities, such as reading or walking, helps reinforce the new nasal breathing pattern.
Another effective technique is based on principles from the Buteyko Method, which focuses on controlled, reduced breathing to normalize breathing volume. A simple Buteyko exercise involves sitting upright, closing the mouth, and taking a small, gentle breath in and out through the nose, followed by a short breath-hold until a mild need for air is felt. This trains the body to tolerate higher levels of carbon dioxide and rely less on large, frequent breaths.
Nighttime mouth breathing can be addressed by making specific adjustments to the sleep environment. Elevating the head with an extra pillow can sometimes improve nasal drainage and reduce congestion. For individuals whose nasal passages are clear, using specialized mouth tape designed to gently keep the lips closed during sleep can be a useful tool to encourage nasal breathing throughout the night.
Seeking Medical and Dental Consultation
While behavioral exercises can help with habitual mouth breathing, persistent issues often require professional assessment to address underlying physical barriers. An Ear, Nose, and Throat (ENT) specialist, or otolaryngologist, is the most appropriate professional to diagnose and treat structural airway blockages. They can use nasal endoscopy to examine the nasal passages, sinuses, and the size of tonsils or adenoids.
For problems like a severely deviated septum or chronic turbinate swelling, the ENT may recommend medical management with nasal steroid sprays or, in more severe cases, surgical procedures like septoplasty or turbinate reduction. If enlarged tonsils or adenoids are the cause, especially in children, surgical removal may be advised to clear the upper airway.
Dental and orthodontic professionals also play a role, particularly when mouth breathing has led to malocclusion or jaw development issues. They can assess the oral structures and may refer patients for myofunctional therapy. This specialized therapy uses targeted exercises to train the tongue, lips, and jaw muscles to maintain correct resting posture and proper swallowing patterns, supporting the transition to nasal breathing. A sleep specialist should be consulted if the mouth breathing is accompanied by severe snoring, gasping, or daytime exhaustion, as these are signs of potential obstructive sleep apnea.