Mouth breathing vs. nose breathing: is one really better?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
When it comes to breathing, it turns out that the nose knows best. Explore the benefits of nose breathing vs. mouth breathing and 9 tips to help you breathe better.
Breathing is something we all do automatically, but have you ever stopped to think about how you’re breathing? Though it might not be the first thing that comes to mind while sipping your morning coffee and planning your day, the way you breathe can actually make a surprising difference to your overall health and wellbeing. Take a moment to check in now — how have you been breathing the last few seconds? Through your mouth or nose?
And while mouth breathing might feel natural or necessary at times, research shows that nose breathing is often the healthier and more efficient option.
Maybe you find it hard to breathe through your nose because of congestion or allergies, or maybe you’ve just always breathed this way. (No judgement!)
If you’re a habitual mouth breather, don’t worry — it’s possible to train yourself to breathe through your nose instead. You might even enjoy the process as you practice being more aware and mindful!
Here’s everything you need to know about why nose breathing is preferred over mouth breathing and how to make the switch.
Why some people are mouth breathers
Mouth breathing might seem like it’s just a habit, but for many of us, it’s not something we’ve consciously chosen to do. There are a whole bunch of reasons why we end up breathing through our mouth rather than our nose — some of them are temporary, while others are more long-term.
Nasal congestion: If your nose feels blocked, it’s only natural to start breathing through your mouth to get enough air. Allergies, colds, sinus infections, or chronic conditions like rhinitis can make it difficult or uncomfortable to breathe through your nose.
Structural problems: Structural issues in the nose are very common, like a deviated septum (where the wall between your nasal passages is uneven) or naturally smaller nasal passages. They can restrict airflow, making mouth breathing the easier option, and may require medical attention to fully resolve.
Habit: Sometimes, mouth breathing becomes a learned habit early in life. Kids who have allergies, enlarged tonsils, or other issues that make nose breathing hard might start breathing through their mouths regularly, and it just sticks as they grow up.
Sleep issues: Conditions like sleep apnea, snoring, or nighttime nasal congestion often cause people to breathe through their mouths while they’re sleeping. This can be especially frustrating because you’re not conscious of it, making it harder to control. (If you’re struggling with sleep apnea, check out these six home remedies.)
When mouth breathing is okay
If mouth breathing has become your default, don’t stress – mouth breathing isn’t always bad!
It’s perfectly normal to breathe through your mouth during heavy exercise when your body needs more oxygen quickly or when your nose is congested due to a cold. But if you find yourself mouth breathing most of the time, especially during rest or sleep, it might be worth looking into ways to start nose breathing.
7 benefits of nose breathing
When it comes to breathing, nose breathing has several clear advantages over mouth breathing. Making the switch might feel like a small change, but the benefits of breathing through your nose can be surprisingly big, from how well you sleep to how your body handles stress. Let’s dive into why nose breathing is preferable.
1. Better oxygen absorption: When you breathe through your nose, your body produces a natural gas called nitric oxide. This gas helps your lungs absorb oxygen more efficiently, which means your body gets the oxygen it needs to function at its best. Better oxygen levels can lead to improved energy, sharper focus, and better overall health.
2. Improved immune function: Your nose acts as a filter, trapping dust, allergens, and harmful particles before they can enter your lungs. This filtering system helps protect your body from colds, infections, and other illnesses. When you breathe through your mouth, you lose this first line of defense, making it easier for germs to get in.
3. Healthier teeth and gums: Breathing through your mouth often leads to dryness, which reduces saliva production. Saliva is important because it helps wash away bacteria and keeps your mouth balanced. Without enough saliva, you’re more likely to develop cavities, gum disease, and bad breath. Nose breathing keeps your mouth moist and supports better oral health.
4. Enhanced sleep quality: If you wake up feeling tired or with a dry mouth, mouth breathing during sleep might be the cause. Nose breathing supports smooth airflow and reduces the chances of snoring or sleep apnea. With better airflow, you’re more likely to enjoy deeper, more restful sleep and wake up feeling refreshed.
5. Reduced stress levels: Nose breathing naturally encourages deeper, slower breathing, which can calm your nervous system. This helps lower stress hormones and activates your body’s relaxation response. Whether you’re dealing with daily stress or just need a moment of calm, focusing on breathing through your nose can help you feel more centered.
6. Better athletic performance: For athletes or anyone who enjoys exercise, nose breathing can be a game-changer. It helps your body use oxygen more efficiently and keeps your heart rate steady, which can improve endurance and recovery. While it might feel harder to nose-breathe during intense workouts at first, with practice it can make a noticeable difference.
7. Enhanced humidity control: Breathing through your mouth can dry out your airways, leading to irritation. Nose breathing adds moisture to the air you inhale, making it gentler on your throat and lungs – whatever the season.
How to practice nose breathing: 9 tips to make the switch
Switching to breathing through your nose might feel challenging at first, especially if you've been mouth breathing for years — or if it's a new habit you'd prefer to break Whatever your situation, these tips can help ease the transition.
1. Determine your nose health
Understanding the root cause of your mouth breathing helps you take targeted steps toward addressing it. Did it form over time, or is it linked to chronic nasal congestion, allergies, or a structural issue like a deviated septum?
If you’re dealing with congestion or stuffiness, try using a saline spray, neti pot, or steam inhalation device to open up your nasal passages. These tools help remove mucus and reduce inflammation, making it easier to breathe through your nose.
If allergies are an issue, talk to your doctor about antihistamines or nasal sprays that can provide relief. If you think structural issues might be a problem, consult an ENT specialist to explore solutions like medication or surgery if needed.
2. Be mindful during the day
Start paying attention to how you’re breathing throughout the day. When you’re at rest—watching TV, reading, or sitting at your desk—check if your mouth is open. If it is, gently close it and focus on breathing through your nose instead.
Use reminders like sticky notes or phone timers to check your breathing every hour. This helps you stay consistent while your body adjusts to nose breathing again.
3. Get nasal during exercise
Low-intensity exercise as part of your daily routine, like walking or yoga, are great opportunities to practice nose breathing.
Start by focusing on breathing through your nose during lighter activities, and as you get more comfortable, try maintaining nose breathing during more intense workouts. This can help reinforce the habit while improving your lung capacity and nasal airflow. And if you’re reluctant to put on your shoes and go for a mindful walk, check out these benefits to inspire you.
💙 Try practicing nose-breathing as you Walk It Out with Mel Mah from the Daily Move.
4. Focus on good posture
Believe it or not, how you hold your body can affect your breathing. Sitting or standing with good posture helps open up your airways and encourages proper breathing patterns.
Keep your shoulders relaxed and your head aligned with your spine to make nose breathing easier. Focusing on breathing through your nose while you meditate is a good way to practice. Here are five seated positions to try to get you started.
5. Retrain your body with breathing exercises
Breathing exercises can help retrain your body and improve nasal airflow. Diaphragmatic breathing, where you take deep breaths that expand your belly rather than your chest, is a great starting point.
Alternate nostril breathing is another option — inhale through one nostril, close it off, and exhale through the other. Practicing these exercises regularly can make nose breathing feel easier and more natural.
💙 Practice breathing through your nose (and calming anxiety) during the Reset with the Breath practice with Jay Shetty.
6. Try nasal strips or mouth tape at night
If you find it difficult to breathe through your nose while sleeping, you might consider using nasal strips or mouth tape. While this might sound uncomfortable, it really isn’t that bad (we promise!) You can buy specialized strips designed to gently keep your nostrils open, encouraging nose breathing while you sleep. It might be good to check in with your healthcare provider before trying a new product.
Just make sure your nose is clear before using tape, and consider using a saline rinse or a humidifier if you live in a dry climate. And if this isn’t your jam, focusing on what you can do during the day can still make a difference.
7. Elevate your head while sleeping
Sometimes, adjusting your sleeping position can help your breathing. Elevating your head with an extra pillow or using an adjustable bed frame can encourage nose breathing by improving airflow.
Looking for other ways to get better quality rest? Check out these six tips to improve your sleep.
8. Stay patient and consistent
Breaking the habit of mouth breathing doesn’t happen overnight. Be patient with yourself, and don’t get discouraged if you slip back into mouth breathing now and then.
The secret is consistency — every time you make a conscious effort to breathe through your nose, you’re one step closer to making it a natural habit.
💙 Need inspo on how to break a bad habit? Check out this session on how Awareness of Habit Loops can make a difference in creating lasting change.
9. Consult a professional if needed
If you’ve tried these tips and still find it hard to breathe through your nose, there may be an underlying issue, such as a deviated septum, chronic nasal congestion, or another medical condition, that you're not aware of.
Reach out to an ENT specialist or healthcare provider for guidance. They can help identify the root cause and suggest treatment options to make nose breathing easier for you.
Mouth breathing vs nose breathing FAQs
Are there any drawbacks of nose breathing?
Nose breathing is generally considered the healthier way to breathe, but it can feel challenging for people who have chronic nasal blockages or structural issues, like a deviated septum. These conditions can make it difficult to get enough air through the nose, which may lead to frustration or discomfort.
If you’re struggling with nose breathing because of congestion, temporary solutions like saline sprays, steam inhalation, or nasal strips can help. For more persistent issues, consulting an ENT specialist might be necessary to address the root cause.
How can I transition from mouth breathing to nose breathing during sleep?
Changing it up and moving towards nose breathing while you sleep may take some time, but the benefits are worth it. Clearing your nasal passages before bed with a saline spray, neti pot, or by taking a warm shower can reduce congestion and make the transition easier. Nasal strips, which physically open up the nostrils, can also make nose breathing feel easier.
If you tend to wake up with your mouth open, you might consider using mouth tape. Don’t worry — it’s not as extreme as it sounds! Specialized tapes designed for sleep gently keep your lips closed, encouraging your body to rely on your nose instead. Just make sure your nose is fully clear so you can breathe comfortably through the night. If you’re unsure about mouth tape or have other concerns, talk to your doctor for personalized advice.
Are there exercises to help strengthen nasal breathing?
Yes, there are several exercises that, when practised consistently, can help you train your body to rely on nasal breathing. These two make a great starting point:
Diaphragmatic breathing: Sit or lie down comfortably, place one hand on your chest and the other on your belly, and inhale deeply through your nose so your belly rises, not your chest. This focus on deep, slow breaths that fully engage your diaphragm encourages proper nose breathing while also calming your nervous system.
Alternate nostril breathing: Close off one nostril, inhale through the other, then switch sides and exhale. Repeat this pattern for a few minutes daily to improve your nasal airflow and build a stronger habit of nose breathing.
Do mouth breathers get sick more often?
Mouth breathing can make you more susceptible to illness because it bypasses the nose’s natural defense system. Your nose has tiny hairs and mucus that trap dust, allergens, and harmful particles, preventing them from entering your lungs and bloodstream. When you breathe through your mouth, those particles can go directly into your body, increasing the risk of respiratory infections, allergies, and other health issues.
Mouth breathing can also lead to a dry mouth, which reduces saliva production. Saliva plays an important role in keeping your mouth balanced and defending against bacteria. Without it, bacteria can grow unchecked, potentially leading to gum disease, cavities, and even systemic infections. Switching to nose breathing can help protect your body and keep your immune system stronger.
How does nasal breathing impact cognitive function and concentration?
Nasal breathing supports cognitive function by improving oxygen delivery to your brain. When you breathe through your nose, your body produces nitric oxide, which helps your blood vessels absorb oxygen more efficiently. This ensures your brain gets the steady oxygen supply it needs to stay sharp, focused, and alert. Mouth breathing doesn’t provide the same benefits, which can leave you feeling foggy or fatigued, especially during periods of stress or mental exertion.
Nose breathing also promotes a slower, more controlled breathing rhythm, which can calm your nervous system and help you stay focused. People who practice mindful nasal breathing often report improved concentration and reduced feelings of overwhelm. And if you’re feeling overwhelmed right now, whatever the reason may be, these 12 tips can help.
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