Mark Gurarie is a freelance writer, editor, and adjunct lecturer of writing composition at George Washington University.
John Carew, MD, is board-certified in otolaryngology-head and neck surgery. He is an adjunct assistant professor at Mount Sinai Medical Center and NYU Medical Center.
Most people don’t think about how they breathe. Some people breathe through their mouths, while others do so through their noses. If you breathe through your mouth, there are exercises you can try to change your breathing patterns.
This article discusses the effects of mouth breathing vs. nose breathing and offers tips for changing how you inhale and exhale.
The structure of your face and mouth influences whether you’re a mouth or nose breather. Medical conditions that affect the sinuses and upper respiratory tract can alter that structure. Additionally, the way you breathe can influence jaw and skull development.
Breathing through your mouth or nose isn't a conscious decision, especially in children or infants and during sleep. Your breathing patterns may change due to congestion or obstruction of the sinuses and nasal passages.
Mouth breathing, especially throughout childhood and adolescence, can also affect your face and jaw anatomy. Researchers have identified several such effects on anatomy, including:
These anatomical changes can change the overall appearance of your face. People who chronically breathe through their mouths may appear with their upper jaw protruding over the lower, a more prominent forehead, and a long, narrow face. In addition, the head may appear pushed forward relative to the shoulders.
Mouth breathing can also affect tongue position. When you mouth-breathe, your tongue is lower than usual to allow for extra air.
Historically, “mouth breather” has been used as a derogatory term to describe someone as stupid or unintelligent. This is an unfair characterization; how you breathe has nothing to do with intelligence.
Though both kinds of breathing convey oxygen to the lungs, the human body is naturally inclined towards nasal breathing, which can only occur when nasal passages are unobstructed. When you breathe through your nose, your lips should close comfortably with your teeth separated slightly.
In side-by-side studies of mouth and nose breathers, researchers noted that nose breathing is associated with several other general facial characteristics, including:
While both types of breathing get oxygen to the body, there are several distinct advantages to nose breathing:
Mouth breathing can affect your dental health. Malocclusion , a misalignment of the jaw bones, can cause crooked or damaged teeth. Breathing with your mouth makes it drier, harming your teeth and gum health, leading to gingivitis (gum disease), periodontitis (infection of the gums), and cavities, among other issues.
Infants primarily breathe through their noses as their tongues and throats strengthen. However, inflammation of the adenoids, asthma, chronic colds, or other issues can cause them to breathe through their mouth. If you suspect your child is breathing this way, talk to their healthcare provider.
Sleeping with your mouth open can lead to several dental and health problems. Dry mouth at night is a common occurrence in people who sleep with their mouths open and can cause several issues:
The majority of people breathe through their noses. Clinically, mouth breathing is defined as getting 25 to 30% of your air through the mouth rather than the nose. Nasal obstruction is at the root of most problems associated with mouth breathing. Conditions leading to nasal obstruction include:
If you’re concerned about mouth breathing, there are techniques to help you change your respiratory patterns. Breath exercises can boost lung strength and function and help improve anxiety, stress, and sleep. Several yogic breathing techniques can help you retrain your breathing patterns.
An exercise known within the yogic practice as Nadi Shodhana , alternate nostril breathing is commonly recommended to help with breathing. Research has shown this yoga exercise to improve lung and heart health and cognitive function.
Also called “belly breathing,” diaphragmatic breathing aims to involve the diaphragm, which is the major breathing muscle located beneath the lungs. As with other breathing exercises, this approach helps improve lung function and reduce stress, among other benefits.
Referred to as Kapalabhati , the breath of fire is an exercise that focuses on normal inhalation and quicker, more powerful exhalation. As with other yoga practices, it is beneficial for breath and lung function and can help with anxiety, memory, and other cognitive tasks.
Most people breathe through their noses, but some do so through their mouths. While both types of breathing succeed in getting oxygen to the lungs, nose breathing is more efficient and offers several health benefits.
Mouth breathing is typically the result of blockages in the nasal passages and is associated with dental and health problems. If you breathe with your mouth, breathing exercises can help you retrain your respiratory patterns.
People who chronically breathe through their mouths may have an upper jaw that protrudes over their lower jaw, a more prominent forehead, and a long, narrow face. In addition, the head may appear pushed forward relative to the shoulders. Mouth breathing can cause misalignment of the jaw, causing crooked teeth.
Breathing primarily or exclusively through the mouth is a problem at any age. People who do are more likely to develop dental issues, such as cavities, crooked teeth, and chronic bad breath. In addition, mouth breathing in infants and children can affect the development of the jaw, affecting the facial structure.
Nose breathing is considered normal and is not associated with health effects. Signs that you may be mouth breather include sleep apnea (stopping and restarting breathing throughout the night), sleeping with your mouth open, dry mouth, drooling while asleep, problems getting enough rest, itchiness in the nose, and nasal congestion.
You also may be more prone to dental problems, such as gum disease (gingivitis), gum infection (periodontitis), and chronic bad breath (halitosis).
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By Mark Gurarie Mark Gurarie is a freelance writer, editor, and adjunct lecturer of writing composition at George Washington University.
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