What is it and does it really work?

The thought of putting a piece of tape over your mouth before you go sleep seems quite bizarre. The idea is that it forces us to breathe through our noses, which improves sleep and stops you snoring. But is interfering with something as natural as, well, breathing – the only thing we are born with and continue to do so until the moment we die – really necessary or even wise?

What is mouth taping and how does it work?

Mouth tape enthusiasts literally place a piece of medical-grade tape over the mouth before bed. The belief is that breathing through your mouth is associated with numerous health problems, including: snoringbad breath and bad oral health. Proponents say breathing through your nose is the body’s more natural way to inhale air and could reduce the amount of snoring.

By physically closing the mouth, people are forced to breathe through their nose while sleeping. “Mouth breathing changes the physical body and transforms the respiratory system, all for the worse,” claims science journalist James Nestor, author of the best-selling book of 2020 Breath.

“Breathing air through the mouth reduces pressure, which causes the soft tissues in the back of the mouth to loosen and bend inward, creating less space and making breathing more difficult,” he explains.

“Breathing in through the nose has the opposite effect. It forces air against all those sagging tissues at the back of the throat, widening the airways and making breathing easier. Over time, these tissues ‘strengthen’ to remain in this open and wide position.”

The benefits of mouth tape

Proponents of mouth taping claim several benefits, especially related to sleep quality and oral health, including:

• Reduction of snoring
• Improved airflow
• Reduced risk of dry mouth (which can lead to tooth decay and gum disease)
• Improved oxygen uptake
• Better sleep quality
• Reduces stress and heart rate

“As a sleep psychologist, I get more and more patients asking me about mouth tape,” says Dr. Lindsay Browning, sleep expert at Trouble Sleeping and author of Navigating Sleeplessness.

Dr. Browning says the main reason for most people to make sure they breathe nasally is that breathing through the mouth involves snoring.

But she wouldn’t recommend the practice without medical supervision. “For anyone considering mouth tape, it is essential to consult a doctor first, especially to rule out conditions such as obstruction sleep apnea”, a common sleep-related breathing disorder that causes frequent pauses in breathing during sleep.

In terms of improving airflow, “breathing through the nose filters dust and particles from the air and moistens it, preventing the airways from becoming dry,” says Dr. Browning.

“The heat and moisture from the nose make it easier for the inhaled air to enter the lungs, and when breathing through the nose, there is 10 to 20 percent more oxygen intake than when breathing through the mouth.”

A 2013 Japanese study found breathing through the mouth was was found to have a negative effect on oxygen levels in the prefrontal cortex – the part of the brain that helps regulate our emotions and ability to focus – while nasal breathing did not have the same effect.

The reason why mouth tape is associated with reducing stress is because it can promote stress slower and deeper breathing patterns, which activate the body’s parasympathetic nervous systema network of nerves that helps the body relax and conserve energy.

This is how you practice mouth taping safely in four steps

Methods can vary from applying smaller pieces horizontally over the lips to larger pieces over the entire mouth.

“It seems simple, but it is essential to follow certain safety guidelines,” says Dr Thomas Crawford-Clarke, lead dentist at Luceo, a London practice. Here’s how to do it correctly, he says:

1. Use the right tape

Medical-grade tapes or specially designed mouth strips are the safest options. These tapes are designed for skin contact and are easy to remove. Avoid using duct tape (!) or other non-skin adhesives as they may cause irritation or injury.

2. Start gradually

If you’re new to mouth taping, try it during short naps first before transitioning to nighttime use. This helps you get used to the feeling and makes you feel comfortable.

3. Consult a healthcare provider

If you have respiratory conditions such as: sleep apneait’s crucial to talk to a sleep specialist before trying mouth tape, or avoiding it altogether.

4. Monitor your sleep patterns

Pay attention to how your body reacts. If you experience discomfort, have difficulty breathing, or wake up gasping for air, discontinue the practice and consult a healthcare provider.

James Nestor, during his research To breathe, tried several methods – including Band-Aids and tape – and found that a single postage stamp-sized piece of surgical tape applied to the center of the lips worked best in terms of comfort, left no residue and caused little irritation.

Alternative solutions

If mouth taping doesn’t appeal, there are alternatives, including:

• Nasal strips and devices for better breathing
• They sleep
• Oral exercises and therapies for better oral health
• Mandibular advancement devices (MAD) to open the airways

“Nasal strips, such as Breathe Right strips, can help open the nasal passages and improve airflow without the need to tape the mouth,” explains Crawford-Clarke. “They are a non-invasive solution commonly used to reduce snoring and relieve congestion.”

The dentist also suggests that oral exercises and therapies can be effective for better oral health. “Exercises targeting the muscles around the mouth and throat can help reduce mouth breathing over time,” he says, with tongue movement exercises you can do at home. These specific exercises, known as ‘myofunctional therapy’, are intended to strengthen the muscles that control breathing and can be an effective alternative to mouth taping.

Dr. Browning says using a mandibular advancement device (MAD) is a safe option to try. This is a medical device that helps treat sleep apnea, snoring and teeth grinding. It is inserted into the mouth before bedtime to move the lower jaw forward. This opens the upper airway to make breathing easier.

She says that too Continuous positive airway pressure (CPAP) machines have shown some positive results in studies. These are used to deliver a set pressure to the airways – which is maintained throughout the breathing cycle – during both inspiration and expiration.

“Anyone concerned with mouth breathing should consult a doctor to explore safer, clinically proven solutions for snoring or sleep problems,” says Browning. “Sleeping on your side, using nasal strips, reducing allergens, or using a mandible advancement device are all more effective options.”

What are the safety concerns?

There are legitimate concerns about the safety of mouth taping. The main risks include:

• Breathing difficulties
• Skin irritation
• Psychological discomfort

Dr. Browning says that despite its widespread promotion and the fact that there are proven benefits to nasal breathing, there is actually no scientific evidence to support the effectiveness of mouth tape for sleep. And besides, it can be dangerous.

“For people with obstruction sleep apnea (OSA) tapping on the mouth is particularly dangerous,” says Browning.

“OSA is when the airways become blocked during the night, causing the sleeping person to wake up and start breathing again. This causes strain on the heart and extreme daytime fatigue due to disturbed, poor-quality sleep.”

For people with OSA, she says, mouth taping can worsen airway obstruction, especially if the cause of their sleep apnea is related to nasal congestion, enlarged tonsils or tonsils, obesity, or other anatomical factors.

“Many people may not even be aware that they have sleep apnea, which increases the risk that mouth taping is unsafe. In addition, people with conditions such as asthma, allergies or nasal blockages (for example due to a deviated nasal septum) may find it dangerous to tape their mouths shut as it forces them to rely on already compromised nasal passages.”

Dr. Thomas Crawford-Clarke also says that using the wrong type of glue can cause irritation or damage to the sensitive skin around the lips. “And some people may feel anxious or claustrophobic when they tape their mouths, which can disrupt their sleep.

“Myself and many other medical professionals remain cautious about mouth taping due to the lack of robust clinical evidence supporting its benefits,” he says.

He also points out that many people’s interest in mouth tape coincides with the fact that they are also paying more attention to their overall health, for example by becoming fitter or losing weight. Thus, not all of the celebrated benefits may be due to the practice of mouth taping in isolation.

“And finally, research found that even with the tape (which sensibly does not cover the entire mouth) many users still managed to breathe through their mouths.”

Verdict: Can mouth tape really help you breathe through your nose?

The expert opinion

“While nasal breathing is generally considered healthier due to its filtration properties and ability to improve oxygen intake, mouth taping may not be the safest or most effective way to achieve this for everyone,” says Crawford-Clarke.

“Mouth tape may help some people by encouraging nasal breathing, but it is not a one-size-fits-all solution and as with any health trend, it is advisable to consult a healthcare provider before trying it.”

Dr. Browning concludes that while mouth tape may work in theory, she believes the potential risks far outweigh any potential benefits – especially if underlying health conditions are present.

“Instead of trying mouth tape, I recommend consulting a doctor to explore safer, clinically proven solutions for snoring or sleep problems.

“If you have trouble breathing through your nose at night, it’s important to identify and address the cause before considering mouth tape, which can make the problem worse.”