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Some people breathe through their mouth because there’s an issue with their nose that makes nose breathing harder. For other people, mouth breathing is just a habit. Either way, it’s totally possible to stop breathing with your mouth and start breathing with your nose, and we're here to help. This article will walk you through everything you need to know to get started, including how to determine the cause of your mouth breathing (if you don’t already know) and how to take steps to change how you breathe.
Steps
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Try to breathe through your nose for 2 minutes first. Close your mouth, watch a clock, and try to breathe through your nose for 2 minutes straight. If you have issues doing this, it probably means that you have a clogged nose and the cause of your mouth breathing is physical or structural rather than habitual. [1] X Research source- If your mouth breathing is caused by a structural or physical issue, you'll need to investigate further and get diagnosed by a doctor.
- If you have no issues breathing through your nose, then your mouth breathing is likely a habit and may be easier to fix.
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Get an allergy test from a doctor if your nose is stuffed. Allergies could be stuffing up your nose, which may force you to breathe through your mouth. [2] X Expert Source Monica Kieu, DO, FACS
Board Certified Otolaryngologist Expert Interview. 20 October 2020. For example, dust and pet dander are common causes of clogged noses. Make a doctor's appointment and explain that your nose is constantly stuffed and that you want to take an allergy test. [3] X Research source- A doctor may be able to prescribe medication that will unclog your nose.
- Having a cold may also be the cause of a clogged nose. [4]
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Expert Source
Monica Kieu, DO, FACS
Board Certified Otolaryngologist Expert Interview. 20 October 2020.
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Get an oral exam from your dentist if you can’t breathe through your nose. Mouth breathing can be caused by the position of your jaw, teeth, or a deviated septum. [5] X Expert Source Monica Kieu, DO, FACS
Board Certified Otolaryngologist Expert Interview. 20 October 2020. A dentist will be able to determine if braces or other orthodontic solutions may be able to correct the structural issues causing you to breathe through your mouth. Schedule a checkup with your dentist and tell them about your mouth breathing issue. [6] X Research source- Braces may be able to fix mouth breathing in some cases.
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Speak to an ear, nose, and throat (ENT) specialist. An ear, nose, and throat specialist can determine the source of your mouth breathing if it isn’t allergies or a mouth problem. Most primary care physicians can write you a referral to a specialist if they can't figure out the issue. [7] X Research source- A common cause of mouth breathing is oversized tonsils, which can be removed to help you breathe through your nose. [8] X Research source
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Breathe through your nose whenever you notice you’re using your mouth. If your mouth breathing isn’t a structural or mouth issue, then it’s a habit. Breaking the habit is a matter of correcting the behavior when you notice you’re doing it. Purposefully breath through your nose instead of your mouth whenever you notice yourself doing it. [9] X Research source -
Use sticky notes to remind yourself to breathe through your nose. If you’re having issues breathing through your nose because it’s a habit, leave written reminders for yourself. Write “breathing” on sticky notes and place them on your computer or inside of books to remind yourself to use your nose to breathe. [10] X Research source -
Use a nasal spray to clear up obstructed nostrils. If your nose is stuffed from allergies or a cold, over-the-counter nasal sprays may be able to clear your nostrils and help you breathe through your nose. Purchase a spray from a drugstore and read the directions before using it. Typically, you’ll blow your nose to clear it first, then carefully place the end of the nozzle into your nostril and press down on the applicator to spray the solution into your nose. [11] X Research source -
Clean your sheets and carpets once a week. Sheets and carpets can harbor pet dander and dust that can make allergies worse. Clean them once a week to prevent dust buildup and make it easier to breathe through your nose. [12] X Research source- If you typically sleep with your pet, try to sleep without them for several nights to see if that clears up your nose.
- Upholstered furniture is more likely to trap dirt and dust. Use leather, wooden, or vinyl furniture instead. [13] X Research source
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Perform nose clearing exercises for clogged nasal passages. Breathe through your nose for 2-3 minutes straight, then close your mouth, inhale deeply, and pinch your nose with your fingers. When you can't hold your breath any longer, slowly start to exhale through your nose. Continue to do this several times until you clear your nose. [14] X Research source -
Participate in yoga or other exercises that concentrate on breathing. Many exercises like running, biking, and yoga require good breathing technique. If you get trained by a professional, they will give you the techniques you need to breathe properly through your nose. Look for classes locally and talk to your trainer about your mouth breathing problem. [15] X Research source
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Sleep on your side. Mouth breathing typically occurs while sleeping on your back, which forces you to take heavier breaths through your mouth. Try to change your sleeping position to minimize your chances of mouth breathing and snoring during the night. [16] X Research source -
Elevate your head and upper back if you sleep on your back. If you can’t help but roll over on your back out of habit, use a pillow that elevates your head to help you breathe properly while you sleep. Get a pillow or wedge that elevates your upper back and head about 30 to 60 degrees. This should help you keep your mouth closed while you sleep and promote breathing through your nose. [17] X Research source -
Wear a nasal strip on your nose as you sleep. An over-the-counter nasal strip can clear your nasal passages and help you breathe through your nose while you sleep. To use a nasal strip, remove the plastic backing from the strip and place the strip over the bridge of your nose. [18] X Research source- Read the instructions on the strips’ packaging before you use it.
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Use a chin strap to keep your mouth closed as you sleep. You can find chin straps online by typing "chin strap" into a search engine. To use the strap, wrap it around your head lengthwise, under your chin, and over the top of your head. This may help keep your mouth closed while you sleep and can prevent mouth breathing. [19] X Research source- These chin straps are created for those who snore a lot or those who suffer from sleep apnea.
- Note that chin straps often supplement other treatments for sleep-related breathing disorders, like sleep apnea, and may not be effective on their own. Ask your doctor about chin straps before buying and using one. [20] X Research source
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Is Mouth Breathing at Night Bad?
Expert Q&A
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QuestionIs mouth breathing at night bad?Dr. Monica Kieu is a board certified Otolaryngologist and Specialist in Facial Plastic and Reconstructive Surgery in Los Angeles, California. Dr. Kieu received a BS in Anthropology from the University of California, Riverside and earned her medical degree (DO), with honors, from Western University of Health Sciences in Pomona. She then completed her residency in Otolaryngology-Head and Neck Surgery at Michigan State University/Detroit Medical Center, where she served as chief resident. Dr. Kieu also completed a prestigious fellowship in Facial Plastic and Reconstructive Surgery at the University of Toronto. She is a member of the American Academy of Otolaryngology-Head and Neck Surgery, American Osteopathic Colleges of Ophthalmology and Otolaryngology-Head and Neck Surgery, American Academy of Cosmetic Surgery, American Academy of Facial Plastic and Reconstructive Surgery, and the American Rhinologic Society. Dr. Kieu was recently named one of LA’s Top Docs by Los Angeles Magazine.
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QuestionWhat do I do if it's difficult to breathe through my nose?Dr. Monica Kieu is a board certified Otolaryngologist and Specialist in Facial Plastic and Reconstructive Surgery in Los Angeles, California. Dr. Kieu received a BS in Anthropology from the University of California, Riverside and earned her medical degree (DO), with honors, from Western University of Health Sciences in Pomona. She then completed her residency in Otolaryngology-Head and Neck Surgery at Michigan State University/Detroit Medical Center, where she served as chief resident. Dr. Kieu also completed a prestigious fellowship in Facial Plastic and Reconstructive Surgery at the University of Toronto. She is a member of the American Academy of Otolaryngology-Head and Neck Surgery, American Osteopathic Colleges of Ophthalmology and Otolaryngology-Head and Neck Surgery, American Academy of Cosmetic Surgery, American Academy of Facial Plastic and Reconstructive Surgery, and the American Rhinologic Society. Dr. Kieu was recently named one of LA’s Top Docs by Los Angeles Magazine.A blockage in your nose can be caused by many things, from a sinus infection to enlarged adenoids. I would talk to your doctor to figure out what's going on.
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References
- ↑ https://youtu.be/lfKqiYg1QNw?t=1m1s
- ↑ Monica Kieu, DO, FACS. Board Certified Otolaryngologist. Expert Interview. 20 October 2020.
- ↑ https://www.youtube.com/watch?v=lfKqiYg1QNw&feature=youtu.be&t=2m36s
- ↑ Monica Kieu, DO, FACS. Board Certified Otolaryngologist. Expert Interview. 20 October 2020.
- ↑ Monica Kieu, DO, FACS. Board Certified Otolaryngologist. Expert Interview. 20 October 2020.
- ↑ https://www.besthealthmag.ca/best-you/oral-health/mouth-breather/
- ↑ https://www.rosalbacourtney.com/mouth-breathing/
- ↑ https://www.ceenta.com/conditions-and-treatments/tonsils--adenoids
- ↑ https://www.normalbreathing.com/stop-mouth-breathing-treatment.php
- ↑ https://www.normalbreathing.com/stop-mouth-breathing-treatment.php
- ↑ https://curejoy.com/content/ways-to-stop-mouth-breathing/
- ↑ https://www.normalbreathing.com/l-mouth-taping.php
- ↑ https://curejoy.com/content/ways-to-stop-mouth-breathing/
- ↑ https://vkool.com/how-to-stop-mouth-breathing/
- ↑ https://www.yogajournal.com/practice/how-to-exhale-in-pranayama
- ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
- ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
- ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
- ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
- ↑ https://www.sleepapnea.org/cpap/how-to-prevent-mouth-breathing-on-cpap/
About This Article
Article Summary
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To stop mouth breathing, try sleeping on your side, because sleeping on your back forces you to take heavier breaths through your mouth. Also, elevate your head while you sleep using a wedge pillow or by piling more pillows under your upper body so that you can breathe properly. Alternatively, wear a nasal strip that will open your nostrils so you can breathe more easily through your nose. For tips on how to know when you should see a doctor about your mouth breathing, read on!
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