While there are proven techniques and exercises like continuous positive airway pressure for addressing apnea and snoring, some individuals resort to an unconventional technique called mouth taping. This practice is also used to control habitual mouth breathing. Experts say this technique has no scientific evidence and is only advised to some.
However, for 34-year-old Harmanpreet Kaur, the captain of the India women’s national cricket team, this technique worked wonders. “I had a habit of breathing through my mouth, and practicing mouth taping cautiously helped me focus on my breath, and I started breathing properly through my nose,” says Kaur in a conversation with Happiest Health.
What is mouth taping: Is it advised for everyone?
Mouth taping is a technique where a person tapes their upper and lower lip with adhesive tape before sleep to encourage nasal breathing and avoid breathing through their mouth, says Dr Suman Mantri, senior consultant, pulmonology and sleep medicine, Apollo Hospitals, Bangalore.
Mouth-taping cannot be prescribed for every person and is only suggested depending on individual symptoms. When sleeping, the mouth acts as an alternative air conduit or as a backup if you can’t breathe properly through your nose due to a deviated septum or nasal blockage. “During such times, if you tape your mouth, the airflow is blocked, which leads to lowered oxygen levels and poor sleep quality,” warns Dr Nikhil Modi, senior consultant, respiratory and critical care medicine, Indraprastha Apollo Hospital, Delhi.
Adding to that, Dr Mantri points out how it can cause skin irritation, and discomfort while sleeping and may hurt while pulling out the tape.
What is the rationale behind mouth-taping?
While most of us naturally use the nasal passage for inhaling oxygen and exhaling carbon dioxide, some find it easier to breathe through their mouths. According to Dr Mantri, if a person has enlarged adenoids (adenoid hypertrophy), they might develop a habit of mouth breathing.
“During my childhood, I used to get allergies very often due to dust and cold; my nose was blocked most of the time,” said Kaur. During her physical screening tests, Kaur’s trainers noticed her mouth breathing and suggested she use the mouth-taping technique.
The concept of mouth taping stems from the belief that breathing through the nose, rather than the mouth, is better for our overall health; to correct this breathing pattern, the trend of mouth taping has been gaining momentum.
Dr Satyanarayana Mysore, sleep specialist and HOD of pulmonology, Manipal Hospitals, Bangalore, explains, “When we breathe through our nose, the airflow follows the natural track. The air that enters is humidified, and the dust particles, pollutants, and allergens are filtered out due to the presence of cilia (the little hair-like structures inside the nose). That is not the same when breathing through the mouth.”
Dr Modi adds, “Due to the presence of sinuses, the humidified air regulates the body temperature. The allergens and bacteria entering the body may cause bronchitis, bad breath, or disturbed sleep.” Moreover, breathing dry air can further lead to cough, congestion, mucus, and stress, says the doctor.
This is when mouth taping might rescue you and lower these symptoms only if your doctor advises. It may be beneficial in reducing stress levels and anxiety as well. Many dentists have suggested the mouth-taping technique as sleeping with your mouth open is not good for oral hygiene, says Dr Modi.
What kind of tape to use?
Experts suggest using a non-allergic adhesive or porous tape, which should be medically recommended. Anyone resorting to this technique should have at least one cursory examination with an ENT (ear, nose, and throat surgeon) or a pulmonologist trained in cardiopulmonary training to know that your nose has no obstruction.
Alternative practices other than mouth taping
If your doctor has not recommended mouth taping due to DNS or nasal obstruction, the following practices can be used as an alternative option, say experts:
- Yoga and meditation: To reduce stress and anxiety, one can practice yoga and meditation to help calm oneself.
- Rinsing your mouth: You can rinse your mouth with antiseptic solutions to counter bad breath.
- Sleep apnea treatment: A proper sleep apnea treatment by a guided practitioner should be done for OSA.
- Puffed-lip breathing: Individuals with airway diseases can practice puffed-lip breathing, a simple technique that helps you slow your breathing and inhale and exhale more air.
Takeaways
- Mouth taping is a technique where the upper and lower lips are sealed with adhesive tape to encourage nasal breathing in people who breathe through their mouth.
- Mouth taping is not prescribed for those with nasal obstruction, nose blockage or DNS.
- As an alternative to mouth taping, one can practice yoga, meditation, and puffed lip breathing, depending on the reason.
- Consulting a specialist is mandatory before practicing mouth taping.
