If you wake up with a dry mouth, feel groggy in the morning, or notice your lips are parched throughout the day, you may be breathing through your mouth during sleep — and possibly during the day too. The good news is that you can learn to stop mouth breathing and switch to nasal breathing with some simple, proven strategies. I’m Dr. Farshid Ariz, DMD, a periodontist practicing in Brentwood, California, and I work with patients every day who are surprised to learn how much their breathing pattern affects their oral health, sleep quality, and overall well-being. In this post, I’ll share six practical ways to nose breathe so you can start feeling better right away.
Why Nasal Breathing Matters More Than You Think
Your nose is designed to be your primary airway. It filters, warms, and humidifies the air before it reaches your lungs. When you breathe through your mouth instead, you skip all of those protective steps. Over time, habitual mouth breathing can lead to dry mouth, an increased risk of cavities, gum inflammation, poor sleep, and even changes in facial structure — especially in children.
According to a study published in the International Journal of Pediatrics, approximately 50–56% of children aged 8–14 are habitual mouth breathers, and many carry this pattern into adulthood without realizing it. Another study in the Journal of Clinical Sleep Medicine found that mouth breathing during sleep is associated with a 40% increase in perceived fatigue the following day compared to nasal breathing. These numbers highlight why it’s so important to address the habit early and effectively.
At our practice near Brentwood and the surrounding San Fernando Valley communities, we see the oral health consequences of chronic mouth breathing regularly — from receding gums to persistent bad breath. The strategies below can help you retrain your breathing and protect your health.
1. Practice Conscious Nasal Breathing During the Day
The simplest way to stop mouth breathing is to become aware of it. Many people breathe through their mouth during the day without noticing. Start by setting a gentle reminder on your phone every hour. When the reminder goes off, check in with yourself. Are your lips sealed? Is your tongue resting on the roof of your mouth? If not, close your lips, relax your jaw, and breathe gently through your nose.
This conscious practice helps rewire your default breathing pattern. Over a few weeks, nasal breathing starts to feel natural again. Think of it as physical therapy for your airway — repetition builds the habit.
2. Clear Your Nasal Passages Before Bed
One of the most common reasons people breathe through their mouth at night is simple nasal congestion. If your nose feels blocked, your body will default to the open airway — your mouth. Before bed, try a saline nasal rinse or a neti pot to flush out allergens, dust, and mucus. You can also use a saline spray throughout the day to keep your nasal passages moist.
If you live in areas like Brentwood or elsewhere in Los Angeles County, seasonal allergies from pollen, dust, and dry Santa Ana winds can make nasal congestion worse. Keeping your bedroom clean, using an air purifier, and showering before bed can also help reduce nighttime congestion.
3. Use Mouth Tape During Sleep
Mouth taping has gained popularity — and for good reason. Applying a small strip of gentle, medical-grade tape over your lips before sleep encourages your body to breathe through the nose all night. It sounds unusual, but many patients report better sleep, less snoring, and a fresher-feeling mouth in the morning after just a few nights.
Start with a small vertical strip of hypoallergenic tape. If you feel anxious about it, try it first during a short daytime nap to build comfort. Mouth taping is not recommended for people with severe nasal obstruction or untreated sleep apnea and snoring conditions. Always consult your healthcare provider before starting.
4. Strengthen Your Tongue and Facial Muscles with Myofunctional Exercises
Myofunctional therapy involves exercises that strengthen the tongue, lips, and facial muscles to encourage proper oral posture and nasal breathing. These exercises are simple and can be done at home. One basic exercise is to press the tip of your tongue firmly against the roof of your mouth and hold it for five seconds. Repeat ten times, three times a day.
Another helpful exercise is the “lip seal hold.” Close your lips gently and breathe through your nose for five minutes without opening your mouth. Over time, increase the duration. These exercises help retrain the muscles that keep your mouth closed at rest, making it easier to stop mouth breathing both during the day and while you sleep.
As noted by the Mayo Clinic, chronic mouth breathing can contribute to sleep disorders, dental problems, and reduced quality of life — further reinforcing why muscular retraining is so valuable.
5. Optimize Your Sleep Position
Your sleeping position plays a bigger role in breathing than most people realize. Sleeping on your back can cause your tongue and soft palate to fall backward, partially blocking the airway and triggering mouth breathing. Sleeping on your side, on the other hand, keeps the airway more open and naturally supports nasal breathing.
Try placing a body pillow behind you to prevent rolling onto your back. Elevating your head slightly with an extra pillow can also reduce nasal congestion and make nose breathing easier. Small adjustments to your sleep setup can lead to meaningful improvements in your breathing pattern overnight.
6. Seek Professional Evaluation for Underlying Issues
Sometimes, the reason you cannot breathe through your nose has a structural or medical cause. A deviated septum, enlarged turbinates, nasal polyps, or chronic allergies may be making nasal breathing difficult. In children, enlarged adenoids or tonsils are a common culprit. If you’ve tried the strategies above and still struggle to breathe through your nose, it’s time to see a specialist.
At our office, we evaluate patients for TMJ disorders and airway-related concerns that may be contributing to mouth breathing. We often collaborate with ENT specialists and sleep medicine physicians to create a comprehensive treatment plan. Getting the right diagnosis is the first step toward lasting relief.
The Oral Health Connection
As a periodontist, I want to emphasize how directly mouth breathing affects your teeth and gums. When you breathe through your mouth, saliva evaporates quickly. Saliva is your body’s natural defense against bacteria. Without it, plaque builds up faster, gum tissue becomes inflamed, and the risk of cavities and periodontal disease rises. Patients who successfully stop mouth breathing often notice healthier gums, fresher breath, and fewer dental problems within months.
Nasal breathing also promotes better oxygen exchange, which supports tissue healing — especially important for patients recovering from periodontal procedures. If you’re investing in your dental health, paying attention to how you breathe is just as important as how you brush and floss.
Start Small, Stay Consistent
Changing a breathing habit takes time. You don’t need to master all six strategies at once. Start with one — perhaps the daytime awareness check or a saline rinse before bed — and build from there. Every step you take toward nasal breathing is a step toward better sleep, a healthier mouth, and more energy during the day. Patients across Brentwood and the greater Los Angeles area are discovering that this one change can make a remarkable difference in how they feel.
Frequently Asked Questions
How do I know if I am a mouth breather?
Common signs include waking up with a dry mouth, experiencing morning bad breath, snoring, feeling tired despite sleeping enough hours, and noticing chapped or cracked lips. If your lips are apart when you are relaxed or focused, that is another strong indicator. A dental or sleep professional can confirm the diagnosis during an evaluation.
Is mouth taping safe to do every night?
For most healthy adults who can breathe through their nose comfortably, mouth taping with medical-grade tape is generally considered safe. However, it is not recommended for people with severe nasal obstruction, untreated sleep apnea, or respiratory conditions. Always check with your healthcare provider before making it a nightly habit.
Can mouth breathing actually change the shape of your face?
Yes, especially in children whose facial bones are still developing. Chronic mouth breathing can lead to a longer face, a narrower upper jaw, and a recessed chin over time. In adults, the structural changes are less dramatic, but the effects on oral health, sleep quality, and posture can still be significant.
How long does it take to stop mouth breathing and switch to nasal breathing?
Most people notice improvements within two to four weeks of consistent practice. Daytime awareness exercises, myofunctional therapy, and nasal hygiene routines all speed up the transition. If a structural issue like a deviated septum is involved, professional treatment may be needed before full nasal breathing becomes comfortable.
Can a dentist or periodontist help with mouth breathing problems?
Absolutely. Dentists and periodontists are often the first to notice signs of mouth breathing, such as dry gums, excessive plaque, and specific patterns of gum recession. They can refer you to the right specialists, recommend myofunctional therapy, and address the oral health damage caused by chronic mouth breathing.
Written by Dr. Farshid Ariz, DMD — Periodontist, Brentwood, California