How to Stop Breathing Through Your Mouth: 15 Steps (with Pictures)

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How to Stop Breathing Through Your Mouth: 15 Steps (with Pictures)
How to Stop Breathing Through Your Mouth: 15 Steps (with Pictures)

Breathing through your mouth can dry it out and make your throat scratchy. Furthermore, many consider it an ugly habit. The causes are blockages of the nasal passages, or just the cultivation of a bad habit. To stop breathing through your mouth, determine the cause and take steps to switch to using your nose.


Part 1 of 3: Finding the cause

Stop Mouth Breathing Step 1

Step 1. Try breathing through your nose for two minutes

Close your mouth and spend two minutes straight using only your nose to breathe. If you can't or are struggling, you probably have a stuffy nose. In this case, the cause is more physical and structural than a matter of habit.

  • If you have a physical or structural problem, see a doctor for an accurate diagnosis.
  • If you were able to do the exercise without any problems, make an effort to change the habit.
Stop Mouth Breathing Step 2

Step 2. If your nose is blocked, do an allergy test

Allergies can obstruct your air passage and force you to breathe through your mouth. The most common allergens are dust and animal hair. Schedule an appointment with a doctor and explain the condition of your nose to him. Ask for an allergy test.

  • The doctor may prescribe medicine to unclog your nose.
  • Colds can also clog it.
Stop Mouth Breathing Step 3

Step 3. If you cannot breathe through your nose, ask for an oral exam

Mouth breathing can be caused by the position of the chin, teeth or a deviated septum. A dentist will be able to assess whether there are orthodontic solutions, such as braces, to correct the structural problems that cause it. Schedule an appointment and let him know what breathing problems you are having.

A braces can fix the problem in some cases

Stop Mouth Breathing Step 4

Step 4. Talk to an ear, nose, or throat specialist

He or she will be able to determine the cause of the problem if it is not related to allergies or the oral structure. If a general practitioner cannot identify the problem, they can refer you to a specialist.

A common cause of mouth breathing is having very large tonsils that can be removed to solve the problem

Part 2 of 3: Breathing through your nose

Stop Mouth Breathing Step 5

Step 1. When you feel you are using your mouth, breathe through your nose

If the problem is not structural, it's all a matter of habit. Actively correct the behavior and break the habit, breathing through your nose whenever you realize you were doing it wrong.

Stop Mouth Breathing Step 6

Step 2. Use post-its to remind you to breathe through your nose

If your problem is the habit of breathing through your mouth, leave written reminders. Write “breath” on post-its and stick them in your notebook and in your books so you remember to breathe through your nose.

Stop Mouth Breathing Step 7

Step 3. Use a nasal spray to unclog your nostrils

If your nose is stuffy from an allergy or a cold, use an over-the-counter nasal spray and stop breathing through your mouth. You can find it for sale at any pharmacy. Read the manufacturer's instructions. First of all, blow your nose, then place the spray tip inside your nostril and trigger it to apply the solution inside.

Stop Mouth Breathing Step 8

Step 4. Wash your sheets and rugs every week

Sheets and rugs can accumulate dust and animal hair, making allergies worse. Wash them once a week and it will be easier to breathe through your nose.

  • If you sleep with your pet, stop doing it and see if the situation improves.
  • Upholstered furniture is also a dust magnet. Prefer those made of leather, wood, or vinyl.
Stop Mouth Breathing Step 9

Step 5. Do nasal cleansing exercises

Breathe through your nose for 2-3 minutes. Then close your mouth, inhale deeply, and pinch your nose with your fingers like a clothespin. When you can no longer hold your breath, exhale slowly through your nostrils. Do these exercises several times until they are clean.

Stop Mouth Breathing Step 10

Step 6. Do yoga or other activities that focus on breathing

Many exercises like running, cycling and yoga require good breathing. Look for an activity you like and talk to the trainer about your breathing problem. He will be able to guide you in the correct nasal breathing techniques.

Part 3 of 3: Stop breathing through your mouth sleeping

Stop Mouth Breathing Step 11

Step 1. Sleep on your side

Mouth breathing usually occurs when you sleep on your stomach as it is a position where the body can be forced to do so. So sleep on your side to minimize your chances of mouth breathing and snoring during sleep.

Stop Mouth Breathing Step 12

Step 2. If you sleep on your back, elevate your head and upper back

If you are in the habit of changing your sleeping position and lying on your back, raise your head so that you can breathe better. Use a pillow (you can buy a wedge-shaped one) to elevate your head and shoulders at an angle between 30 and 60 degrees. Thus, your mouth will remain closed during sleep, favoring nasal breathing.

Stop Mouth Breathing Step 13

Step 3. Place a piece of tape over your mouth

Place a piece of masking tape or tape vertically over your mouth. That way it will remain closed while you sleep.

To make the tape adhesive less strong, use a little on the palm of your hands. That way, it will be easier to remove it later

Stop Mouth Breathing Step 14

Step 4. Use a nasal dilator while sleeping

You can find it for sale at any pharmacy. Simply remove the plastic shield and position it over the bridge of the nose. It will facilitate nasal breathing while you sleep.

Read the manufacturer's directions on the package

Stop Mouth Breathing Step 15

Step 5. Use a chin strap to keep your mouth closed while sleeping

Type "chin brace" or "anti snoring brace" into Google and you'll find them for sale. Just wrap it around the head, holding the chin and consequently keeping the mouth closed. This will prevent you from breathing for her.

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