Nasal breathing vs. mouth breathing: what does it mean for your sleep?

You usually breathe without thinking about it. Still, whether you breathe mainly through your nose or your mouth makes a difference, especially while sleeping. When you breathe through your nose, several things happen that are less effective with mouth breathing: the air is filtered, warmed, and moistened, and nitric oxide is produced in the nasal passages.

That's why more and more people are learning about nasal breathing, mouth tape, and nasal strips. Some people find they wake up less dry or sleep more peacefully when they breathe more through their nose. At the same time, it's important to be cautious. Mouth tape isn't suitable for everyone, especially if you have a blocked nose or known breathing problems.

In this article, you'll learn about the difference between nasal breathing and mouth breathing, what research says about them, and what to consider if you want to try mouth tape.

What is nasal breathing?

Nasal breathing means inhaling and exhaling through your nose. It sounds simple, but your nose does much more than just let air pass through. The nasal passages prepare the air before it reaches your lungs.

When you breathe through your nose, the inhaled air is:

• Filtered by nasal hairs and mucous membranes
• Moistened
• Warmed to body temperature
• Guided inward at a steady pace
• Mixed with nitric oxide from the nasal passages

Nitric oxide, often abbreviated as NO, is a gaseous substance produced in the nasal passages. Researchers are studying its role in the airways and in oxygen exchange. Studies show that breathing through the nose affects the amount of nitric oxide inhaled, but that does not mean nasal breathing is a solution for sleep problems.

What happens when you breathe through your mouth?

Mouth breathing means breathing mainly through your mouth. It can be completely normal for a while, for example during strenuous exercise or when your nose is blocked. It only becomes a concern if you regularly breathe through your mouth while sleeping.

What people often notice when they breathe through their mouths at night:

• A dry feeling in your mouth when you wake up
• A dry throat in the morning
• Feeling thirsty as soon as you wake up
• Noise during sleep, such as snoring
• Less fresh breath upon waking
• Feeling less well-rested after sleeping
• A drier mouth due to drying of the mucous membranes

With mouth breathing, air is filtered, humidified, and warmed differently than through the nose. The position of your jaw and tongue may also change when your mouth falls open. For some people, this changes airway resistance, which may play a role in snoring.

How well you sleep depends on many things, such as your lifestyle, sleep environment, body weight, and the condition of your airways.

Nasal breathing during sleep: what is mentioned?

A lot is said about nasal breathing. Consider both the physiology and people's own experiences.

What is often mentioned about nasal breathing during sleep:

• Less dryness in the mouth
• A calmer breathing pattern
• Air that is already humidified and warmed
• Filtered ambient air
• A different tongue position
• Natural resistance in the airway

Research on the airway shows that, for some people, the route air takes matters for the upper airways. A study on breathing route and airway resistance found that upper airway resistance during sleep differed between nose and mouth breathing. How this affects you varies from person to person.

The practical takeaway: at rest, the nose is the natural route for breathing, but if you are persistently tired or sleep very poorly, you need more than just a change in how you breathe.

The link between mouth breathing and snoring

Snoring occurs when air flows past relaxed tissue in the throat and makes it vibrate. Mouth breathing may play a role, as the position of the jaw changes when your mouth is open.

Serious breathing disturbances during sleep, such as sleep apnea, need to be assessed by a doctor. With sleep apnea, breathing repeatedly stops for a short time. This must always be diagnosed by a doctor.

Signs to take seriously:

• Very loud and irregular snoring
• A partner noticing pauses in your breathing
• Suddenly waking up gasping for air
• Feeling very sleepy during the day
• Difficulty concentrating
• Feeling unrefreshed after a night's sleep

If you have any of these symptoms, mouth taping is not a good idea. Always have them assessed by a doctor. Using aids when it is unclear what is going on can be risky.

What is mouth taping?

Mouth tape is an aid for keeping your lips closed during sleep. The goal is not to seal your mouth completely, but to discourage mouth breathing so that you breathe more through your nose.

Only use tape designed specifically for the skin. It should feel comfortable, and you should be able to remove it easily as a reflex.

Mouth tape is usually tried by people who:

• Notice that they often sleep with their mouths open
• Wake up with a dry feeling
• Want to consciously breathe more through their nose
• Do not have a congested nose

The scientific evidence for mouth tape is still limited. There are mainly small studies involving specific groups, and their results cannot simply be generalized to everyone.

When should you not use mouth tape?

Safety comes first when using self-help aids. Mouth tape is not recommended in many situations.

Do not use mouth tape, or consult a doctor first, if you have:

• Diagnosed sleep apnea
• Heavy snoring
• A nose that is often congested
• A cold, respiratory infection, or allergy
• Asthma
• Anxiety or feeling short of breath
• Use of substances that affect alertness, such as alcohol or medication
• Nausea
• Pregnancy when breathing feels more difficult
• Children, unless specifically advised by a specialist

If your nose isn't clear, forcing yourself to breathe through it is not a good idea. In that case, first find out what is causing the congestion.

Mouth tape and nasal strips

Nasal strips are an alternative or an additional option. You stick them across the bridge of your nose to gently pull your nostrils open a little. This can make it easier to breathe through your nose if your nasal passages are narrow.

Nasal strips are an easy way to breathe more through your nose without taping your mouth shut. However, they do not address anatomical causes of nasal congestion.

Practicing nasal breathing during the day

Changing the way you breathe often starts with paying attention to it during the day. This helps you get used to breathing through your nose safely.

Tips for daytime:

• Consciously breathe through your nose during low-intensity activities
• Keep your lips gently closed
• Breathe calmly and deeply
• Exercise at a pace that lets you keep breathing through your nose
• Rinse your nose with a mild saline solution if needed
• Ask for advice if allergy symptoms persist

The goal is for breathing through your nose to feel natural, at rest and during sleep.

Conclusion

Nose breathing and mouth breathing work differently in your airway. Your nose filters, humidifies, and warms the air, and produces nitric oxide. Breathing through your mouth at night can cause discomfort, such as a dry mouth, and make for a less restful night.

Breathing more through your nose can help reduce dry mouth and promote calm breathing. Mouth tape can be an aid for healthy people, as long as it's used safely. If you have signs of serious sleep problems, always see a doctor first.

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FAQ

What is the difference between nose breathing and mouth breathing?

Your nose filters, humidifies, and warms the air. This happens less when you breathe through your mouth, so your mouth can dry out more quickly during sleep.

Is mouth breathing during sleep harmful?

It can cause discomfort, such as a dry throat, snoring, and feeling less rested. The cause may simply be a habit, but it could also be something in your nose that blocks airflow.

Is mouth taping safe to use?

It isn't suitable for everyone. Don't use it if you have a blocked nose, known breathing problems, nausea, or are taking anything that makes you drowsy. If in doubt, always consult a doctor.

Do you snore less when you breathe through your nose?

Some people notice that they snore less when they breathe more through their nose, especially if they snore because their mouth falls open. If you snore heavily, have it checked by a doctor.

References

• Effect of nasal or oral breathing route on upper airway resistance during sleep
• Nose vs. mouth breathing: acute effect of different breathing routes on cardio-respiratory parameters
• Nasal contribution to exhaled nitric oxide at rest and during breathholding in humans
• Inhalation of nasally derived nitric oxide modulates pulmonary function in humans
• Obstructive Sleep Apnea

Disclaimer: This article is for informational purposes only. The information is not a substitute for medical advice. If you have symptoms or are unsure about using aids, always consult a doctor.