Let me ask you something, how do you breathe? Right now, as you’re listening, are you breathing through your nose or your mouth? Most people don’t think about it, but the way you breathe might be silently sabotaging your health.
I’m talking about your sleep, your energy, your focus, even your immune system. And here’s the kicker: Most of us are doing it wrong, and it’s leading to issues like snoring, fatigue, and even cavities.
But don’t worry, by the end of this episode, you’ll not only know why this happens, but you’ll also have actionable steps to start changing it today. Take a deep breath through your nose, if you can. If you cannot, I recommend you start there, with why can’t you do something about it if you truly want to be healthy. Nasal breathing is the key.
The Silent Harm of Mouth Breathing
Let’s start with why mouth breathing is so harmful. It’s not just an inefficient way to breathe, it’s a health issue.
Here’s what happens when you breathe through your mouth:
- You Skip Critical Filtration: Your nose is designed to filter, humidify, and warm the air you breathe. Mouth breathing skips all of that, leaving your lungs vulnerable to dust, allergens, and even bacteria.
- Poor Oxygen Absorption: Mouth breathing reduces the amount of oxygen your body absorbs. This can lead to fatigue, brain fog, and even poor focus.
- Stress and Anxiety: Mouth breathing triggers the fight-or-flight response in your body, keeping you in a state of stress rather than rest and repair.
Dr. Steven Lin, a leading expert on airway health, says, ‘Mouth breathing is a sign of dysfunction, not a solution.’ And James Nestor, the author of Breath, describes it as ‘a subtle but chronic form of self-sabotage.’
So, if you or your kids are constantly tired, snoring, or even struggling with behavior issues, mouth breathing could be the missing piece.
The Connection to Sleep and Growth
Now, let’s talk about how this impacts sleep, because sleep is where so much healing and growth happens.
When you or your child’s mouth breathes at night, it disrupts sleep quality. Here’s how:
- Snoring and Sleep Apnea: Mouth breathing can narrow the airway, causing snoring or even pauses in breathing, known as sleep apnea.
- Restless Sleep: Without proper oxygen flow, your body can’t enter the deep, restorative sleep stages it needs.
- Behavior and Focus Issues: For kids, this shows up as hyperactivity or trouble concentrating during the day, which often gets misdiagnosed as ADHD.
One of the most surprising effects of mouth breathing is on growth. Mouth breathing during childhood can actually change the shape of the face and jaw. Dr. John Mew, the creator of orthotropics, explains that improper breathing habits can lead to a recessed jaw, crowded teeth, and even long-term airway issues. He lost his license to practice for going against the mainstream. Thousands of people practice his mewing techniques today and are happy with the results.
If your child wakes up tired or has dark circles under their eyes often called ‘allergic shiners’ it’s time to look deeper at how they’re breathing.
Why Nasal Breathing is the Solution
*So, what’s the alternative? It’s simple: nasal breathing.
Breathing through your nose isn’t just natural, it’s essential for optimal health. Here’s why:
- Nitric Oxide Production: When you breathe through your nose, your body produces nitric oxide, which improves oxygen absorption, kills harmful bacteria, and boosts blood flow.
- Improved Sleep Quality: Nasal breathing supports deep, restorative sleep. It prevents snoring and promotes better oxygen exchange.
- Oral Health Benefits: Nasal breathing keeps your mouth moist, reducing the risk of cavities, gum disease, and bad breath.
As Patrick McKeown, author of The Oxygen Advantage, puts it: ‘Your breath is your first line of defense against stress and illness.’ Switching to nasal breathing can literally transform how you feel, think, and perform.
Actionable Steps to Shift to Nasal Breathing
*Now that we know why nasal breathing is so powerful, let’s talk about how to make the shift.
Step 1: Awareness
The first step is simply noticing how you’re breathing throughout the day. Is your mouth open or closed?
- Tip: Use a sticky note on your desk or fridge that says ‘Close Your Mouth’ as a reminder.
Step 2: Nasal Breathing Exercises
Here’s a simple exercise to retrain your body: Called Box Breathing
- Close your mouth and inhale deeply through your nose for 4 counts.
- Hold your breath for 4 counts.
- Exhale slowly through your nose for 4 counts.
- Hold your breath for 4 counts.
Repeat this for 2 minutes, twice a day.
Step 3: Check Your Tongue Posture
Your tongue plays a huge role in breathing. It should rest against the roof of your mouth, just behind your front teeth. This helps keep your airway open and supports proper jaw development.
- Tip: Practice humming while keeping your tongue on the roof of your mouth. This naturally promotes nasal breathing. Put a dot on your phone to remind you to keep your tongue up on the roof of your mouth on myofunctional therapists call “THE SPOT” just behind your teeth. When you say the letter “N” it goes there naturally.
Step 4: Use Tools for Sleep
If you’re struggling to maintain nasal breathing at night, here are some tools that can help:
- Mouth Tape: Brands like Somnifix are designed to gently keep your mouth closed while you sleep.
- Nasal Strips: These help open up your nasal passages, making it easier to breathe through your nose.
- Saline Rinses: A simple rinse before bed can clear out allergens and make nasal breathing more comfortable.
Step 5: For Kids
For kids, turn it into a game. Challenge them to breathe like a dragon, long, slow breaths through their nose. You can also encourage nasal hygiene with fun tools like saline sprays or a mini humidifier in their room.”*
Lesser-Known Benefits of Nasal Breathing
Here’s something most people don’t realize: nasal breathing doesn’t just improve oxygen, it also calms your nervous system.
Breathing through your nose activates the parasympathetic nervous system, which helps reduce stress and anxiety. This is why deep nasal breathing is such a powerful tool for grounding yourself during overwhelming moments.
It can also improve athletic performance. Athletes who focus on nasal breathing report better endurance and faster recovery. This is because your body becomes more efficient at using oxygen, even during intense activity.
And for parents, it’s worth noting that nasal breathing plays a role in speech development, posture, and even digestion. The ripple effects are incredible.
Take to Action
So, what’s your next step? It starts with awareness. Spend the next 24 hours noticing how you’re breathing. Then, try one of the exercises or tools we discussed today.
And if you’re ready to dive deeper, grab my book, O.W.N.E.R. Your Health Is Your Greatest Asset. It’s your step-by-step guide to transforming your health through simple, actionable changes, including how to master your breathing, optimize your sleep, and take control of your family’s wellness.
I’ve also created a free breathing guide just for you, grab the link in the show notes and start making this shift today.
Remember, your health is your greatest asset, and it’s time to OWN it. Until next time, take a deep breath through your nose and thrive in 2025.