Breathing with the mouth can cause dry mouth (xerostomia) and sore throat, as well as being an unpleasant habit that some people find unattractive. This is usually a condition that is caused by a blockage in the nasal passages or that has developed as a result of a bad habit. To stop mouth breathing you must first understand what is causing it, then follow the right tips to start breathing through the nose.
Steps
Part 1 of 3: Establishing the Causes of Oral Breathing
Step 1. Try to breathe through your nose for 2 minutes
Close your mouth and, checking your watch, try to breathe through your nose for 2 consecutive minutes. If this operation is difficult for you, it probably means that you have a stuffy nose and that the cause of your breathing problem is physical or structural rather than the result of a bad habit.
- If the cause is physical or structural, further tests and a diagnosis from a doctor should be done.
- If breathing through the nose for 2 minutes does not cause you any problems, it is a habit that could be easier to solve.
Step 2. If you have a stuffy nose, get a doctor to order an allergy test
Allergy could be one of the possible causes of nasal obstruction, which in turn could be the basis of oral breathing. Dust and animal dandruff are common causes of nasal obstruction - make an appointment with your doctor, explain the problem, and ask for an allergy test.
- Your doctor may also prescribe medicines that can clear your nose.
- Even a cold could be the cause of nasal obstruction.
Step 3. If you can't breathe through your nose, get a dental exam
Oral breathing could be caused by the position of the jaw or teeth or by deviation of the septum. A dentist will be able to determine if braces or other orthodontic solutions may be able to correct the structural problems underlying your ailment. Book a follow-up visit with your dentist and tell him about your breathing problems.
In some cases, a braces may be able to solve an oral breathing problem
Step 4. Talk to an otolaryngologist
This specialist can determine the cause of your ailment, if it is neither an allergy nor a dental problem. Most general practitioners can make you a referral for a visit with a specialist doctor, in case they can't find the solution to your problem.
One of the common causes of mouth breathing is enlarged tonsils - they can be removed to help you breathe through your nose
Part 2 of 3: Breathe Through the Nose
Step 1. Breathe through your nose when you notice you are using your mouth
If it is not a structural or dental problem, it means that it is a habit that can be corrected by paying attention to it and replacing it with nasal breathing.
Step 2. Use sticky notes to remind yourself to breathe through your nose
If you have problems using nasal breathing due to a bad habit, you can leave messages that read "Breathe" and place them on your computer or in books to remind you to breathe through your nose.
Step 3. Use a nasal spray to release closed nostrils
If you have a stuffy nose due to an allergy or a cold, a non-prescription nasal spray can help you clear your nostrils and breathe through your nose. Buy it at a pharmacy and read the package insert before using it. First blow your nose, then gently place the nozzle inside the nostril and push the applicator down to spray the spray inside the nose.
Step 4. Clean the sheets and carpets once a week
They can host animal dandruff and dust, making any allergies worse: cleaning them once a week will help prevent the accumulation of impurities and can make nasal breathing easier.
- If you sleep in the same room with a pet, you should try changing the habit to see if it can help you clear your nose.
- Dust and dirt are more easily trapped in upholstered furniture - use leather, wood or vinyl furniture instead.
Step 5. Practice some nose cleaning exercises
Breathe through your nose continuously for 2-3 minutes, then close your mouth, inhale deeply and pinch the tip of your nose with your fingers. When you can no longer hold your breath, slowly begin to exhale through your nose. Repeat for a few times until you feel that the nasal passages have been cleared.
Step 6. Practice yoga or other exercises that focus on breathing
Various activities such as running, biking and yoga require good breathing technique. If you ask a professional instructor for help, he will teach you the techniques you need to breathe properly through your nose. Look for a class near your home and talk to your instructor about your ailment.
Part 3 of 3: Stop Breathing From Your Mouth While You Sleep
Step 1. Sleep on your side
Oral breathing usually occurs when you sleep on your back, as you are forced to take deeper breaths. Try to change the way you sleep to decrease the chances of mouth breathing and snoring while you sleep.
Step 2. Lift your head and upper back in case you sleep on your back
If you can't get rid of the habit of turning on your back, using a pillow that raises your head can help you breathe properly while you sleep. Use a support to raise the upper back and head to an angle of 30-60 degrees: it should help you keep your mouth closed while you sleep and facilitate breathing through the nose.
Step 3. Put a piece of duct tape over your mouth
Get some plain or paper tape and place it vertically over your mouth to help keep it closed when you sleep.
To remove some of the glue you can attach and detach the tape on the palm of your hand a few times: in this way it will be easier to remove
Step 4. Wear a nasal patch while you sleep
It does not require a prescription and can clear the nasal passages and help you breathe through your nose at night. To use it, remove the foil and place it on the nose bridge.
Read the instructions on the package before using it
Step 5. Use a chin strap to keep your mouth closed while you sleep
You can find several online by typing the words "Chinstrap" into your favorite search engine. To use it, wrap it vertically around your head, passing it under the chin and on the apex of the head. This will keep your mouth closed while you sleep and will encourage nasal breathing.
