Mouth taping for better sleep: What does the evidence say?
Learn this - if you mostly breath through your mouth!
A “mouthbreather” - have you heard the term before? Me and other breathwork coaches sometimes use this term about a person who is often in a state of stress and sympathetic activation of their nervous system, hence has to breathe through the mouth. I’m not really sure why “mouthbreather” is considered an insult, but the internet gave me this answer, although it seems to an ongoing debat:
"Mouth-breather" is used to imply someone of low intelligence, who perhaps isn't even smart enough to clear a blocked nose and so always breathes (loudly) through his mouth.
If you have an idea - please share in the comments below.
From a health perspective this is different though. Breathing through the mouth is increasing or adding to the stress in body and mind. It has nothing to do with intelligence - luckily :-). But if you nod your head to often opening your mouth to breathe when you’re sitting still or going for a walk, this article is important for you!
We want you to focus on closing the mouth and breathing through the nose to lower your stress levels.
The Science Behind Nose Breathing
Have you ever woken up in the morning feeling unrested and wondering why? Well, it could be because of your breathing patterns while you sleep. Many people tend to breathe through their mouths instead of their noses while sleeping, leading to dry mouth, snoring, and even obstructive sleep apnea.
In recent years, there has been a growing trend of using mouth tape at night as a natural remedy for improving breathing patterns and promoting better sleep. But does this practice have any scientific evidence to support its effectiveness?
Before we examine the evidence on mouth taping, let’s understand why nose breathing is crucial for our overall health and well-being. The nasal passages are designed to regulate and filter the air we breathe, providing several benefits.
Moisturizes air: The nose has tiny hairs called cilia that act as filters and help trap dust, allergens, and other particles from entering our respiratory system. The cilia also add moisture to the inhaled air, preventing dryness in the throat and lungs.
Nitric oxide production: The nasal passages also produce nitric oxide, which helps widen blood vessels and improve oxygen delivery to our cells. This can have a positive effect on heart health and blood pressure regulation.
Better sleep quality: Breathing through the nose stimulates the parasympathetic nervous system, promoting relaxation and improving sleep quality.
Conversely, mouth breathing bypasses these critical functions of the nose, leading to potential health issues. So, it's clear that breathing through our noses is essential for optimal health.
In the next section, I’ll talk about mouth taping and the effects on stress, anxiety, sleep and overall health. It’s a simple practice with a huge impact on our health!
