Mouth Breathing vs Nasal Breathing: What’s the Big Difference?

Many people think it doesn’t matter whether they breathe through their mouth or nose. But there’s actually a big difference between mouth breathing and nasal breathing. In fact, how you breathe can significantly impact your oral health as well as your overall health.  

Here are ten health benefits nasal breathing offers that mouth breathing doesn’t.  

 Top 10 Benefits of Nasal Breathing

1. Natural Air Filter– Our noses act as air filters, catching dust, bacteria, and allergens before they can enter the lungs. When you breathe through your mouth, you bypass this filtering process, and more harmful particles enter your body.  
2. Moisturizes the Air– Nasal breathing helps humidify the air, ensuring that it’s moistened before entering your respiratory system. This helps prevent irritation and damage to your lungs and keeps your throat and mouth from becoming dry. It also helps protect against dryness-related issues, like gum disease and bad breath. 
3. Improves Lung Function– Breathing through your nose promotes deeper, diaphragmatic breathing, which improves lung function and ensures your body gets the oxygen it needs.  
4. Supports Cardiovascular Health– Nasal breathing helps produce nitric oxide, which is crucial for dilating blood vessels and improving blood flow.  
5. Strengthens Immune System– Breathing through your nose also helps stimulate the immune system by filtering out pathogens and producing mucus that traps harmful particles, reducing the risk of respiratory infections.  
6. Improves Cognitive Function– Nasal breathing enhances oxygenation to your brain, which improves cognitive function and mental clarity.  
7. Reduces Stress– Deep nasal breathing has a calming effect on your nervous system, reducing stress, improving emotional regulation, and improving your overall well-being.  
8. Reduces Snoring and Improves Sleep Quality – Breathing through your nose instead of your mouth while sleeping reduces snoring and improves your sleep quality. It also helps prevent apnea by keeping your airways open.  
9. Promotes Proper Jaw Growth– Nasal breathing supports healthy jaw and facial development, especially in children. It encourages proper tongue placement, which helps maintain the natural alignment of teeth and prevents dental issues, such as crowding.  
10. Reduces Mouth Breathing Issues– Chronic mouth breathing can lead to various health problems, including bad breath, dry mouth, and an increased risk of dental issues. Nasal breathing, however, supports oral health and helps prevent these issues.  

Learn More: The Body-Mouth Connection: How Breathing Affects Overall Health 

Mouth Breathing Signs

Most people don’t give much thought to how they breathe. That’s why it’s helpful to recognize the signs of mouth breathing.  

• Dry mouth or throat, especially upon waking 
• Snoring or sleep apnea 
• Frequent bad breath 
• Feeling tired or sluggish during the day 
• Crooked teeth or orthodontic issues 

It’s important to note that occasional mouth breathing is normal. However, chronic and habitual mouth breathing, especially when sleeping, can affect your oral and overall health.  

Learn More: Top 6 Causes of Bad Breath [and How to Solve Them] 

Tips to Start Nasal Breathing

1. Address Sinus Issues–It’s hard to breathe through your nose when you’re congested or have chronic sinus issues. Simple remedies like humidifiers, saline rinses, and decongestants can help, but talk to your doctor if the issue is persistent.  
2. Focus on Your Breathing– Throughout the day, consciously focus on your breathing by closing your mouth and taking long, deep breaths through your nose. Over time and with practice, this type of breathing will become a natural habit. 
3. Practice While You Sleep– If you find yourself breathing through your mouth while you sleep, consider using a nasal strip as a non-invasive way to open nasal passages and improve airflow. Another option is mouth taping, which gently keeps your mouth closed while you sleep, forcing the body to breathe through the nose. 
4. Focus on Proper Tongue Placement – Practice keeping your tongue resting on the roof of your mouth. This minor adjustment makes a big difference by keeping your airway open to improve nasal breathing. Check throughout the day and make sure the tip of your tongue is lightly touching the area behind your upper front teeth, and the rest of your tongue is making contact with the roof of your mouth. This placement keeps your mouth closed naturally and helps maintain nasal breathing. 

Learn More: The Link Between Oral Health and Overall Well-Being 

Improve Your Oral and Overall Health with Atkins & Anderson DDS

At Atkins & Anderson, we recognize the connection between your oral health and your overall well-being. If you’re struggling with symptoms related to mouth breathing, schedule a visit with us today. We can help you improve your breathing – and your smile!