How to Stop Mouth Breathing

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, like 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.

Part 1
Part 1 of 3:

Causes

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    Try to breathe through your nose for 2 minutes. 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]
    • 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 it’s 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 could be forcing you to breathe through your mouth.[2] Dust and pet dander are common causes for clogged noses. Make a doctor appointment and explain that your nose is constantly stuffed and that you want to take an allergy test.[3]
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    Get an oral exam 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] A dentist will be able to determine if braces or other orthodontic solutions may be able to correct the structural issues that are causing you to breathe through your mouth. Schedule a checkup with your dentist and tell them about your mouth breathing issue.[6]
    • Braces may be able to fix mouth breathing in some cases.
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    Speak to an ear, nose, or throat specialist. An ear, nose, or 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]
    • A common cause of mouth breathing is oversized tonsils, which can be removed to help you breathe through your nose.[8]
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Part 2
Part 2 of 3:

Nose Breathing

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    Breathe through your nose when 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. Breath through your nose instead of your mouth whenever you notice that you’re doing it.[9]
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    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, you can 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]
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    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 your breath through your nose. Purchase the spray from a drugstore and read the directions before using it. Clear your nose first by blowing it, 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]
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    Clean your sheets and carpets once a week. Sheets and carpets can harbor pet dander and dust and can make allergies worse. Cleaning them once a week will prevent dust buildup and can make it easier to breathe through your nose.[12]
    • If you sleep with your pet, you should try to sleep without them 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]
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    Perform nose clearing exercises. 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]
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    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]
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Part 3
Part 3 of 3:

Sleeping Tips

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    Sleep on your side. Mouth breathing typically occurs when sleeping on your back. When you sleep on your back, you’re forced to take heavier breaths through your mouth. Try to change how you sleep to minimize the chances of mouth breathing and snoring while you sleep.[16]
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    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, using a pillow that elevates your head can help you breathe properly while you sleep. Get a pillow or wedge that elevates your upper back and head on a 30-60 degree angle. This should help you keep your mouth closed while you sleep and promote breathing through your nose.[17]
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    Put a piece of tape over your mouth. Get a piece of masking or scotch tape and place the tape vertically over your mouth. This will help keep it shut while you sleep.[18]
    • You can dab the sticky side of the tape on the palm of your hand a couple of times to remove some of the adhesive. This will make it easier to remove.
    • It's probably best to use a porous tape intended for use on human skin. Other tapes not intended for the human body, like duct tape, may cause irritation or an allergic reaction.
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    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 the strip, remove the plastic backing on the nasal strip and place the strip over the bridge of your nose.[19]
    • Read the instructions on the 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 your search engine. To use the strap, wrap it around your head, lengthwise, under your chin and over the top of your head. This will keep your mouth closed while you sleep and can prevent mouth breathing.[20]
    • These chin straps are created for those that snore a lot or those that suffer from sleep apnea.
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Expert Q&A
Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow

  • Question
    Is mouth breathing at night bad?
    Monica Kieu, DO, FACS
    Monica Kieu, DO, FACS
    Board Certified Otolaryngologist
    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.
    Monica Kieu, DO, FACS
    Monica Kieu, DO, FACS
    Board Certified Otolaryngologist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    answer video
  • Question
    What do I do if it's difficult to breathe through my nose?
    Monica Kieu, DO, FACS
    Monica Kieu, DO, FACS
    Board Certified Otolaryngologist
    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.
    Monica Kieu, DO, FACS
    Monica Kieu, DO, FACS
    Board Certified Otolaryngologist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    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

  1. ↑ https://youtu.be/lfKqiYg1QNw?t=1m1s
  2. ↑ Monica Kieu, DO, FACS. Board Certified Otolaryngologist. Expert Interview. 20 October 2020.
  3. ↑ https://www.youtube.com/watch?v=lfKqiYg1QNw&feature=youtu.be&t=2m36s
  4. ↑ Monica Kieu, DO, FACS. Board Certified Otolaryngologist. Expert Interview. 20 October 2020.
  5. ↑ Monica Kieu, DO, FACS. Board Certified Otolaryngologist. Expert Interview. 20 October 2020.
  6. ↑ http://www.besthealthmag.ca/best-you/oral-health/mouth-breather/
  7. ↑ https://www.rosalbacourtney.com/mouth-breathing/
  8. ↑ https://www.ceenta.com/conditions-and-treatments/tonsils--adenoids
  9. ↑ https://www.normalbreathing.com/stop-mouth-breathing-treatment.php
  1. ↑ https://www.normalbreathing.com/stop-mouth-breathing-treatment.php
  2. ↑ https://www.curejoy.com/content/ways-to-stop-mouth-breathing/
  3. ↑ https://www.normalbreathing.com/l-mouth-taping.php
  4. ↑ https://www.curejoy.com/content/ways-to-stop-mouth-breathing/
  5. ↑ http://vkool.com/how-to-stop-mouth-breathing/
  6. ↑ https://www.yogajournal.com/practice/how-to-exhale-in-pranayama
  7. ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
  8. ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
  9. ↑ https://www.normalbreathing.com/l-mouth-taping.php
  10. ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html
  11. ↑ https://healthfully.com/prevent-mouth-breathing-during-sleep-7818932.html

About This Article

Monica Kieu, DO, FACS
Co-authored by:
Monica Kieu, DO, FACS
Board Certified Otolaryngologist
This article was co-authored by Monica Kieu, DO, FACS. 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. This article has been viewed 189,386 times.
48 votes - 88%
Co-authors: 11
Updated: July 28, 2022
Views: 189,386
Categories: Breathing Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

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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