The Benefits Of Mouth Taping, According To Experts

These days we tend to take wellness trends with a grain of salt. And while the benefits of mouth taping may already have the tick of approval from Gwyneth Paltrow and Ashley Graham, we wanted to hear from the experts.

Like anything regarding your health, it’s always best to speak with a professional before proceeding. But if you’ve been curious about mouth taping, read on to discover what encouraging breathing through your nose may do for your health…

What is mouth taping?

Dr Ginni Mansberg, GP and Co-Founder of Evidence Skincare (ESK), confirms that mouth taping is exactly how it sounds. “[It’s] a practice people try in an effort to keep their mouth closed while sleeping to encourage nasal breathing and beat snoring,” she explains.

And if you’re imagining a big piece of duct tape covering your entire mouth, it’s not quite the visual. Dr Lucinda Raudaschl (GP in Sydney) and Jacob McCue (Breathwork Instructor) explain that it is achieved by placing “a thin strip of mouth tape over the upper and lower lip”.

I.e. Not completely blocking the air, just encouraging a closed mouth.

Image via: @ashleygraham/Instagram

Is mouth taping dangerous?

Before we dive into the benefits of mouth taping, Dr Ginni makes an important note that the evidence to support some claims is still pretty scant and most studies have been small.

“What strikes me about this DIY trend is that it’s missing the point,” she says. “Why do mouth breathers breathe through their mouths? The main cause of sleeping with your mouth open is severe nasal congestion, and taping your mouth closed will make that situation worse, if not unbearable.”

Therefore, she recommends seeing a GP or professional for treatment – “before blocking off the only breathing tunnel that works!”.

On the flip side, Dr Lucinda and Jacob say mouth taping has numerous health benefits.

“The structures within our nasal passage actively regulate the humidity, volume, and temperature of the airflow, whilst also increasing nitric oxide levels and filtering unwanted particles,” they explain. “This process means our clever and streamlined nasal passage creates the ideal conditions for oxygen absorption in the lungs and this leads to increased oxygenated levels in our bloodstream and bodily tissue, including vital organs.”

The benefits of mouth taping

A reminder that while some benefits are yet to be proven, there is evidence to suggest that mouth taping can help:

• Reduce snoring
• Encourage better sleep
• Increase oxygen intake
• Improve oral health – “Mouth breathers have drier mouths with less defence against the bugs that cause gingivitis,” says Dr Ginni.
• Reduce the risk of chronic illnesses (ie. cardiovascular disease, type 2 diabetes and Alzheimer’s disease) – Through improved oxygenation and reduced inflammation.
• Lower stress levels – “It can improve stress and mental health-related conditions through enabling deep diaphragmatic breathing and improved oxygenation,” according to Dr Lucinda and Jacob.
• Improve skin health – Due to reduced moisture loss, improved blood flow and oxygenation, as well as having a better night sleep overall.
• Produce a stronger jawline – “In the long-term, you may notice more facial symmetry and a stronger jawline due to improvements in oral posture leading to the correct alignment of the jaw and facial muscles,” says Dr Lucinda and Jacob.

How to tell if you’re a mouth breather

Mouth taping is generally practiced at night while sleeping. So how can you tell if you need to encourage nasal breathing in the first place?

“One good way to examine if you may be mouth breathing whilst asleep is needing to have a glass of water on your bedside table or regularly waking up with a dry mouth or feeling thirsty,” says Dr Lucinda and Jacob.

Your partner or friends may have also observed that you snore or breathe irregularly whilst sleeping – but if you are experiencing these symptoms please seek advice from your general practitioner and dentist.

“You may also be waking up feeling tired and exhausted as a result of not receiving sufficient oxygen levels to your bloodstream and body tissues for a prolonged period of time,” adds Dr Lucinda and Jacob.

Advice for trying mouth tape

Speak to a professional before trying mouth taping. If you choose to proceed, Dr Ginni recommends “a low allergy tape that comes off easily without waxing your upper lip“. Noted.

“There is skin-friendly tape such as 3M Nexcare Micropore Tape ($4.49 at Chemist Warehouse),” recommends Dr Lucinda and Jacob. “You only need a postage stamp-size piece at the centre of the lips. It may feel strange at first, however, the body appears to get used to swapping to nasal breathing quite quickly and hopefully within days to weeks you will begin to notice it becoming easier and more second nature.” 

Do you breathe through your nose or mouth while sleeping? Have you ever tried mouth taping?