Why Mouth Breathing Is Bad & How To Stop It In 5 Ways

Did you know why mouth breathing is bad? Mouthbreathers are habituated to inhale and exhale using their mouth instead of the nose. The human body is capable of inhaling and exhaling air through the nose and mouth however the way you breathe has an impact on your health. The proper way to breathe is through your nose as it humidifies the air before it enters your lungs. In this post, you will discover the causes of mouth breathing and five ways to fix mouth breathing.

Mouth breathing can also be seen as a sign of airway obstruction which could have negative health consequences. On average, we breathe about 20,000 times a day i.e. 12 to 14 breaths per minute. However, mouth breathers take around 20 – 24 breaths per minute which is almost 2 times more air than required. Now the problem is, If you breathe more air than you should, then you exhale excess carbon dioxide which affects cells in your body and hampers your internal systems.

What Causes Mouth Breathing

Why do some people breathe through their mouths? There are times when breathing through the mouth becomes necessary, if you are engaging yourself in a high-intensity workout then mouth breathing will help you to get more oxygen to the body.

There are a number of reasons why someone may be mouth breathing, however, if you develop a habit of breathing through the mouth all the time then it can affect your health and well-being. Here are some common factors which lead to mouth breathing.

1. Getting A Cold

Why Mouth Breathing Is Bad - Causes

Getting a cold is never much fun. With a blocked nose it does get stuffy and congested. However, if cold or flu persists for a long time then mouth breathing habit can become permanent. To avoid such a situation unblock your blocked nose using a natural nasal spray. You can even use steam to clear your nose as it opens up the nasal passages by expelling the mucus by thinning & loosening it.

2. Allergic Rhinitis

If you are sensitive to pollen, dust mites, animal dander, fumes, and odors then it might lead to runny nose, itching, and sneezing. Allergies can cause upper airway obstruction and rhinitis makes it harder to breathe through the nose. As it becomes difficult to breathe through the nose you tend to resort to mouth breathing.

3. Asthma

Individuals with asthma tend to have breathing problems. Usually, when you breathe in air, it moves down the windpipe into the airways of the lungs. However, for people who have asthma, the air has a harder time passing through the airways. This happens because the airways swell and fill with mucus due to which the muscles around the airways tighten it often causes shortness of breath and leads to mouth breathing.

4. Panic Attacks & Anxiety

Why Mouth Breathing Is Bad - Causes

When you are anxious your breathing tends to become fast and shallow. Instead of filling the lungs with full complete breaths we resort to quick breaths and are more likely to breathe through your mouth. Such an incorrect breathing pattern lowers oxygen levels in the blood which causes more stress.

5. Sleep Apnea

Just like any other muscle in the body, the throat muscles tend to relax as we sleep. During sleep, your throat remains open enough so that air can pass by however some people have narrow throat which tends to block the airway. This stop in breathing is called apnea. Sleep apnea is a medical condition wherein the upper airway in the body gets blocked during the sleep which forces people to breathe through their mouths at night.

Side Effects Of Mouth Breathing

Did you know that human beings are the only creatures on this planet who can sleep with an open mouth and breathe through the mouth? We are designed to be nose breathers but due to various reasons people can develop the habit of mouth breathing and this can have wide-ranging consequences on the growth of the body. Listed below are few negative effects of mouth breathing.

1. Oral Health

Why Mouth Breathing Is Bad - Side Effects

Do you think brushing and flossing your teeth every day ensure good oral health? Of course, it does, however, if you have a habit of breathing through your mouth then it can dry out your gums and tissues in your mouth which can lead to gum disease and tooth decay. The jaw is forced into an unnatural position for a long period if you breathe through your mouth at night.

2. Hoarse Voice

Mouth breathing can dry out the airways which can cause a sensation of losing your voice. There have been instances wherein mouth breathing has led to changes in speech condition know as a lisp. A lisp affects the rhythm, voice quality, and flow of speech such as stuttering.

3. Bad Breath

Why Mouth Breathing Is Bad - Side Effects

If you are embarrassed with bad breath then you must check the way you are breathing. Mouth breathing leads to dry mouth, which means there is not much saliva in your mouth which can wash the bacteria from the mouth, which causes the bacteria to grow on the tongue and results in bad breath. Hence, in order to control bad breath, you need to drink lots of water and change the way you breathe.

4. Facial Deformations

The facial deformity is possible in young children who during their growing years develop the habit of mouth breathing. Mouth breathing affects the bones and jaw structure of young children. There is also a risk of jaw surgery later in life for individuals who breathe excessively during their formative years.

5. Noisy Eater

Mouth breathing can make you a noisy eater. This can be quite annoying to the people around you at the dinner table. As it is difficult to breathe through the mouth while eating hence as you chew your food people around you may hear breathing sounds coming directly from your mouth.

How To Fix Mouth Breathing

Excessive mouth breathing can take a toll on your health especially when you may not be aware that you are doing it out of habit. It is important to break the cycle of mouth breathing as your mouth is not an optimal channel for breathing. Here are five ways you can use to fix mouth breathing.

1. Clear Your NoseWhy Is Mouth Breathing Bad - How To Fix It

If your nose is blocked from a cold or allergy then clear your nasal passage using nasal sprays. Before you use a nasal spray ensure you clear your nose by blowing it and then spray the solution into your nose. You can even inhale steam before going to bed to loosen nasal congestion.

Nose Unblocking Exercise

  • Sit on a chair with your back straight.
  • Breathe through your nose, take some small breaths. Inhale for a count of two and breathe out for a count of three. If you have a heavy cold then use a nasal spray or steam to loosen nasal congestion. Ensure you keep your mouth closed and use your nose to breathe in and out.
  • Pinch your nose and hold your breath. Keep your mouth closed.
  • Hold your nose until you feel a strong need for air. Increase the pressure at the back of your nose by gently trying to blow through your nose while still holding it closed. Don’t blow out your cheeks and keep this pressure for a count of five.
  • Let go of your nose and breathe gently through it, do not use your mouth. Don’t take deep breaths, simply calm your breathing, and focus on relaxation.
  • Continue this exercise until you can breathe through your nose fully. You may need to repeat this exercise for about 5 to 6 until your nose is totally unblocked.

2. Using A Nasal or Mouth Strip or Chin Strap As You Sleep

You can use a nasal strip over the bridge of your nose to clear your nasal passages while you sleep. Using mouth strips as a masking tape that attaches to your lips and keeps them closed to prevent mouth breathing while you sleep. These days, you also find a chin strap, which you can wrap it over the top of your head under the chin. This also helps to keep your mouth closed as you sleep and promotes breathing through your nose.

3. Exercise RegularlyWhy Mouth Breathing Is Bad - How To Fix Mouth Breathing

Did you know that exercising impacts your breathing? Try to get a 30-minute exercise routine every day, it can be a highly intensive workout or yoga, or even walking around the neighborhood. As you exercise it increases your need for deep breaths and this can help your nose. As your nose is continuously put to work it naturally takes the breathing responsibility away from your mouth.

4. Meet A Therapist

Meeting an ear, nose, and throat specialist or a dentist will help in determining the source of mouth breathing habit. Sometimes it can be oversized tonsils or the position of your jaw, teeth, or a deviated septum. Conduct an allergy test to find out why does your nose gets blocked often. So go ahead schedule a check-up if you are persistently bothered by your mouth breathing habit and seek an appropriate remedy.

5. Reduces Stress By Adopting Breathing Exercises

Stress is a primary reason if you are experiencing shortness of breath. When we are stressed we often neglect using our nose for effective breathing. Incorporating deep breathing exercises can help in oxygenating your body with fresh air and improving the function of your lungs. It just takes a few minutes of your day to improve the way you breathe by setting up breathing practice.

14 thoughts on “Why Mouth Breathing Is Bad & How To Stop It In 5 Ways”

  1. Hi Satish,

    I enjoyed reading this article particularly as I can personally relate to many of the issues you raise. I was diagnosed with sleep apnea several years ago resulting in my getting very poor quality sleep because of my medical condition and the facts that I frequently snored and breathed through my mouth. Those problems have now been rectified due to the fact that I now sleep aided by a CPAP machine ( with humidifier ) attached to a mask that covers my mouth. Now as long as my mask is properly fitted I only breathe through my nose and get good restful sleep. During the day I also take saline based nasal sprays which keeps my nasal passages clear so that I always breathe through my nose. A great article. Jim

  2. Hi Satish,

    I found this post interesting as I suffer from dust allergies and frequently have a blocked nose at night. I’m not sure if I end up breathing through my mouth when I’m asleep, but remember my ex telling me I snore! I have tried inhaling steam with a few drops of eucalyptus oil and found it really helped. I like your tip for unblocking your nose and will give it a try next time I get a blocked nose. Thanks for sharing:)

    • Hi Kathy,

      I am happy you found the post useful. Respiratory conditions such as asthma and sinusitis may be helped by inhaling steam with added eucalyptus oil. The oil reacts with mucous membranes, not only reducing mucus but helping loosen it so that you can cough it up ~ Stay Blessed 🙂

  3. Hi Satish,

    Interesting article. I guess I always knew deep down inside that breathing through your mouth constantly is not the best of ideas due to the drying of the mouth, but this is not something I have ever really given much thought.

    The best way for me to unblock my airways and nose when having a cold is to steam with Vicks. Just a quarter of a teaspoon of Vicks dissolved in hot water. Wrap the container with a towel and create a small opening in the towel to put my mouth and nose in, in order to inhale. Just need to make sure you do not burn yourself.

    • Hi Schalk,

      Yes, inhaling the vapour from Vicks vaporub does have mild cooling effects that can soothe irritation in the lining of the nose, thereby easing breathing and relieving cough ~ Stay Blessed 🙂

  4. Hi Satish,

    Mouth breathing is the worst. It’s emotional, doesn’t allow you to achieve full breathing capacity, and is nothing compared to breathing from the diaphragm.

    I’m a jiu-jitsu practitioner, and I have been trying to improve my breathing technique for quite some time now.

    Do you want my advice? Focus on understanding your breathing function, and I promise that you will live a more fulfilling life because you’ll be able to fix your body.

    We, as humans, are not mouth breathers. Instead, we just forgot how to breathe correctly through the years of evolution, and we’re now experiencing the side-effect of that.

    Thanks for the post, bud! You’ve outlined some pretty great tips!

    • Hi Gorjan,

      I agree, breath is the catalyst that will begin to change the way you reach your goals. You’ll communicate with your brain and instruct it to help your mind and body think and feel in a way that will lead to expansion — more success, more opportunity, more abundance. You can take control. It’s hard to imagine how something so simple can be so transformative ~ Stay Blessed 🙂

  5. Hi Satish,

    I didn’t know that there were so many reasons for people to be mouth breathers. My second husband was a mouth breather and over time, it became a pet peeve for me. For some reason, when he would breath through his mouth, it seemed louder over time than it had previously.

    He ate loudly, breathed really loud and it just started to irk me for some reason. Now, even as I drive around or find myself people watching, I always notice mouth breathers. I feel bad that it’s become a thing I notice now, but I suppose I can’t help it after having lived with one. I know it’s bad for your health and most can’t help it, but it’s definitely irksome now.

    I’d imagine it would hurt my teeth badly having cold air hit them all the time personally, but I also have very sensitive teeth. My dentist told me I brush too much and too hard. In Alaska, where I live, it’s very cold up here and the cold bothers my teeth when it hits them. So I actually take great measures to breath through my nose when it’s cold out.

    I’m glad I came across your article though. This way I won’t be so judgmental, especially when people honestly can’t help it.


    • Hi Katrina,

      Thanks for sharing your experience and I am happy to know that reading this post helped you in becoming less judgmental about mouth breathers ~ Stay Blessed 🙂

  6. Hi Satish,

    Thank you for such an informative article! I naturally only ever breathe through my mouth when I’m sick and my airways are obstructed, as you said, but my boyfriend mouth breathes when he sleeps – I will show him this article as further evidence towards my suspicion that he has sleep apnea.


  7. Hi Satish,

    I really found this a very interesting post, I have problems with sleep apnea, so I will be taking some of this advice in your post to keep my nostrils moist, I did not know anything about that, so thank you, I will post this to my social media so others can benefit from the information


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