Expand Your Breath with Mouth Taping

The first time I came across the concept of mouth taping was probably in 2021 when I discovered the podcast Love at First Science. The host, Celest Pereira, was interviewing James Nestor, who had just published his book Breathe: The New Science of a Lost Art. The conversation was fascinating, touching on topics I had never really thought about, particularly mouth taping.

However, I didn't give the conversation much thought afterwards. That is, until January 2024, when Nestor’s book was selected for a book club discussion. His research has had an enormous impact on my life. The main point of the book is simple yet profound: breathing through the nose is far healthier than breathing through the mouth. This idea completely changed my relationship with my breath and even influenced my yoga practice, including pranayama and meditation.

Nasal breathing offers a range of health benefits. The nose has a natural filtration system, cleaning the air we breathe with the cilia in the nostrils. The mouth, on the other hand, doesn’t filter the air and allows us to inhale toxins and debris. Breathing through the nose also regulates air temperature and humidifies it, which prevents dry mouth and sore throats. Furthermore, it increases the production of nitric oxide, which dilates blood vessels, improving blood and oxygen flow. This, in turn, lowers blood pressure and supports heart health.

Another advantage of nasal breathing is its ability to reduce the risk of hyperventilation, a state where you exhale more than you inhale. Breathing through the mouth allows for quick, deep breaths, which can lead to hyperventilation. Nasal breathing, however, naturally limits the amount and speed of your inhale, making it less likely that you’ll over-breathe. While it is still possible to hyperventilate while breathing through the nose, it’s much less likely compared to mouth breathing.

By March, I decided to try mouth taping while sleeping. I had realized that I was a chronic mouth breather, and I was eager to improve my breathing. At first, it felt awkward. Some mornings I woke up with tape stuck to the side of my face, and I occasionally had a headache. But after a few weeks, mouth taping started to feel more natural. I noticed a definite improvement in my breathing. I could breathe through both nostrils more easily, and my nose felt less congested. I also began to breathe more deeply, which was a pleasant surprise. 

Oddly, I felt more mentally present and physically relaxed. My sleep quality improved as well—I was able to sleep longer with fewer interruptions and consistently woke up feeling well-rested. If I forgot to tape my mouth before bed, I could tell the next morning because I would wake up feeling groggy and tired.

When I used to breathe through my mouth, my breath was shallow, residing mainly in the upper part of my lungs. This shallow breathing contributed to a mild state of hyperventilation, leaving me in a constant, low-level state of stress. Once I recognized the negative impact my breathing had on my well-being, I took steps to change it. 

I began mouth taping at night to encourage nasal breathing. During the day, if I caught myself with my mouth open, I’d consciously close it. I also began engaging more in breath work and pranayama practices to become more acquainted with how I breathe. Over time, I noticed less tension in my shoulders, jaw, and around my ears. Now, a year after starting my mouth taping practice, I am more mentally clear and alert as well as physically energetic. The positive changes I’ve experienced with nasal breathing have been truly transformative and I genuinely feel healthier.

The True Purpose of Mouth Taping

Since the publication of James Nestor's Breathe (2020), interest in "mouth taping" has steadily grown, according to Google Trends. The practice first peaked in February 2023 and again in December 2024. Recent searches related to mouth taping focus on better sleep and improved jawlines. However, searches for "nasal breathing" have remained relatively stable during this time.(8)

The primary purpose of mouth taping is to encourage breathing through the nose, ensuring that air is filtered and purified before reaching the lungs. While improved sleep and enhanced jawlines may be secondary benefits, they are not the ultimate goal of the practice.

More than just a wellness trend, mouth taping at night promotes nasal breathing, which is scientifically proven to be healthier than mouth breathing. Nasal breathing lowers blood pressure, enhances mental clarity, and reduces the risk of heart disease. Anecdotally, those who practice mouth taping report better sleep, increased energy, improved mental clarity, and fresher breath upon waking.

What is Mouth Taping?

Mouth taping is typically done in the evening, right before going to sleep. The process involves placing a small piece of tape over the mouth to keep it closed, ensuring that breathing flows exclusively through the nose. The tape is usually positioned vertically in the center of the mouth.

It’s important to use a hypoallergenic, flexible, skin-safe tape, such as medical-grade or porous tape. (I personally use Micropore Tape from 3M because it’s latex-free and hypoallergenic.) Avoid using household tapes like duct tape or packing tape, as they don’t allow the skin to breathe and may cause skin irritation or damage when removed. Several manufacturers also offer specialized mouth tape products, including options designed for children.

Research on Mouth Taping Benefits

While there are no significant health risks associated with mouth taping, the main concern is the lack of conclusive medical or scientific evidence to support the anecdotal claims surrounding the practice. However, there are studies that support the theory behind the practice. 

In 2025, the American Journal of Otolaryngology published the first comprehensive literature review on the effects of mouth taping. Out of 177 studies reviewed, only nine met all the necessary criteria. The study also analyzed the first fifty TikTok videos on mouth taping that met the same conditions. 

The researchers found that mouth taping shows promise in helping alleviate snoring, bilevel ventilation, and obstructive sleep apnea. However, they could not confirm the other claimed benefits, noting a "lack of consensus" among sources. They concluded that "high-quality research is necessary" to determine the true potential benefits of the practice.(7)

What is Mouth Breathing?

Breathing through the mouth isn’t inherently bad, but it’s not the healthiest way to breathe. It can contribute to bad breath, dry mouth, and disrupt sleep with issues like snoring or sleep apnea. However, mouth breathing is perfectly reasonable during situations of exertion, such as high-energy exercise, or when you're congested or unwell.

There are several reasons why someone might develop a habit of mouth breathing. Nasal congestion, a deviated septum, or narrow airways can force the breath through the mouth instead of the nose. Other factors, like allergies or enlarged tonsils and adenoids, can also lead to mouth breathing. The good news is that these habits don’t have to be permanent.

The Importance of Nasal Breathing

Humans are designed to breathe through their noses, which also allows us to experience one of our five senses—smell. Smell is crucial for detecting when food is safe to eat, identifying potential dangers, and even sensing pheromones released by a potential love interest. The mouth is primarily designed for tasting. While smell and taste definitely inform each other during a delicious meal, each has its distinct purpose. And the nose is designed to breathe.

A 2018 study concluded that breathing through the nose is 22% more efficient than breathing through the mouth. Published in the International Journal of Kinesiology and Sports Science, the study involved 10 recreational runners—five men (average age 34.8) and five women (average age 23.2). All participants, who were in "good health," followed a six-month training and racing program. They were randomly assigned to breathe through their nose or mouth during different phases of the study. Although the sample size was small, the results showed that nasal breathing increased oxygen consumption and carbon dioxide production compared to mouth breathing. The study concluded that nasal breathing can improve health without compromising performance.(6)

Nasal Breathing Strengthens Heart Health

Heart disease is the leading cause of death in the United States and affects 44% of women, according to the latest CDC statistics.(2)(3) One way to support heart health is by breathing through the nose. As mentioned earlier, nasal breathing activates the production of nitric oxide, which helps expand blood vessels. This allows more blood, and thus more oxygen, to flow through the body—lowering blood pressure and benefiting heart health.

Research published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology provides scientific evidence supporting how nasal breathing contributes to heart health and supports the cardiac vagal tone. Vagal tone refers to the conditioning of the vagus nerve, which is part of the parasympathetic nervous system. The vagus nerve, one of the longest in the body, influences most organs in the torso. It plays a critical role in regulating heart rate, blood pressure, and breath rate—all key indicators of heart health.

In a 2023 study, 20 adults (13 women, 7 men) between the ages of 18 and 30 participated. To qualify, participants had to be “free of any known cardiovascular, metabolic, or neurological diseases” and nicotine-free for at least six months. The study began with participants in a seated rest to measure their baseline beat-to-beat blood pressure and record various cardiac measurements. They then performed exercises on a bike at varying intensities.

During the exercise phases, participants were instructed to either breathe freely, breathe only through the nose, or breathe through the mouth. Biomarkers were measured during each breathing phase. The researchers found that nasal breathing helped lower blood pressure, improved heart rate variability, and toned the cardiac vagus nerve, conditioning the parasympathetic nervous system.(12)

Concluding Thoughts 

There are many reasons people choose to mouth tape at night, and this article only scratches the surface. Among the claims are improved sleep, reduced sleep apnea, elimination of morning breath and dry mouth, asthma relief, and a more toned jawline. While these benefits are important, the most significant reason to mouth tape at night is to encourage nasal breathing. Scientifically proven to be healthier and more efficient, nasal breathing improves blood pressure, reduces the risk of heart disease, and strengthens the parasympathetic nervous system.

The health benefits of nasal breathing were the driving force behind my decision to start mouth taping a year ago. When I first heard about the importance of breathing and mouth taping on the Love at First Science podcast, much of what Celest Pereira and James Nestor discussed resonated with me. Honestly, I wish I had paid more attention and taken action sooner. After reading Breathe, I became much more aware of my breath—how it feels to inhale and exhale through the nose versus the mouth.

Mouth taping began as a small experiment, and I noticed an improvement in my sleep almost immediately. Over time, my nose became less congested in the mornings, my teeth still felt clean, and the feeling of morning breath disappeared. As I continued the practice, the more aware I became of my breath. Nasal breathing encourages slower, deeper breaths. I also noticed that the stress I used to carry in my ears and jaw had lessened, and my teeth weren’t grinding as much. A year later, mouth taping has become an integral part of my nightly routine.

Although I have personally experienced the benefits of evening mouth taping, I understand that it may not be for everyone. If you’re interested in trying it, I recommend doing your own research. Look for reputable sources—those with URLs ending in .edu, .org, or .gov—since they are more likely to provide reliable information. You can also consult your doctor to see if mouth taping is appropriate for you. And if you try it and decide it’s not for you, that’s completely fine.

When you tape your mouth at night, your breath is directed through the nose, where it is filtered and purified before circulating through the body. Mouth taping isn’t about following a trend or achieving a sharp jawline. Instead, the primary benefit of the practice is to breathe through the nose. The human body is designed for nasal breathing—it not only supports heart health but also fosters a sense of calm and well-being.

Bibliography 

1 - Calm. “Mouth Breathing vs. Nose Breathing: Is One Really Better?” Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA. 

2 - Center for Disease Control and Prevention. “About Women and Heart Disease.”

3 - Center for Disease Control and Prevention, National Center for Health Statistics. “Deaths and Mortality.”

4 - Cleveland Clinic. “Mouth Breathing.”

5 - Cleveland Clinic. “Nose Breathing vs. Mouth Breathing: Which Is Better?”

6 - Dallam, George M., Steve R. McClaran, Daniel G. Cox, Carol P. Foust. “Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing.” International Journal of Kinesiology and Sports Science 6, no. 2 (2018): 22-29.

7 - Fangmeyer, Sarah K., Christopher D. Badger, Punam G. Thakkar. “Nocturnal Mouth-Taping and Social Media: A Scoping Review of the Evidence.” American Journal of Otolaryngology 46, no. 1, (2025).  

8 - Google Trends. “Mouth Taping, Nasal Breathing, United States, 5 Years.”

9 - Nestor, James. Breathe: The New Science of a Lost Art. Riverhead Books, 2020.

10 - Pereira, Celest, host. Love at First Science. “Episode 1: Breathing to Save Your Life with James Nestor.” July 17, 2021. Podcast, 46 minutes. 

11 - Theorin, Johan. “What is Vagal Tone? A Clear Explanation.” Open Health Tools, January 10, 2024. 

12 - Watso, Joseph C., Jens N. Cuba, Savannah L. Boutwell, et al. “Acute Nasal Breathing Lowers Diastolic Blood Pressure and Increases Parasympathetic Contributions to Heart Rate Variability in Young Adults.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 325, no. 6 (2023): 797-808.

13 - WebMD. “Mouth Taping.”

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