I tried wearing tape over my mouth at night to see if it could actually improve my health – this is what I learned
Unless you have a medical issue, you probably don't need to optimise your breathing. At least, that's what I thought until I read Breath by James Nestor. This book documented the evolution of the human jaw and respiratory system. It described the effects of variables such as a modern diet of soft processed food on the subsequent rise in mouth breathing.
The author met with experts and took part in experiments over several years to find out how and why we all started breathing through our mouths - and what this does to our health in the long term.
Some of the purported effects of long-term mouth breathing shocked me. Many seemed incredibly dramatic and, frankly, unlikely. It's claimed that mouth breathing weakens facial structure, causes chronic fatigue, and even increases the risk of infections. So I – along with hordes of people who've watched TikTok videos on mouth breathing – began to wonder if my smooth jawbone and ever-present issues with tiredness might be down to how I breathe at night.
Nestor's book was responsible for my interest in the health impacts of breathwork, vagus nerve stimulation and postural alignment. After reading it, I made it my mission to find out whether the points made in the book were legitimate. If they were, I was going to go out and buy some mouth tape.
Is breathing through your mouth bad for you?
I asked several breathwork experts about the book and they each agreed with several of the points made by Nestor. 'Research that would suggest 30 to 35 per cent of people are falling into some sort of dysfunctional breathing, which is just any way of non optimal breathing or breathing in a way that isn't helping you,' explains breathwork expert Jamie Clements.
The health benefits of nasal breathing have been documented since at least the 15th century, when yogic texts described breathwork techniques known as pranayama. Many of these techniques are used by breathwork experts today, particularly alternate nostril breathing or 'nadi shodhana' – which literally translates from Sanskrit as 'channel cleaning'.
The claim is that nasal breathing is better for you than mouth breathing. The nasal passages act as a filter, preventing dust, pollen and other allergens from reaching your lungs. Breathing through the nose also encourages slower, deeper breaths, which can help regulate oxygen, nitric oxide and carbon dioxide levels in your body, helping with circulation and cognitive function. To force your body to breathe through your nose, therefore, you tape your mouth shut.
That's all fine, but I wanted to know for myself if this would actually make a difference. The tape I'd seen advertised on social media seemed very gimmicky. After all, do we really need more single-use products that pollute the environment? Do we need another product that lets us pretend that we're taking care of ourselves?
When I asked Clements for his view on mouth taping, he explained that while the benefits are 'legitimate and real', he's not as keen on the fact that one 'can't move for videos of mouth taping on Tiktok.'
'I've experienced the positive benefits of mouth taping,' he says. 'But there are important medical concerns around pregnancy, around obesity, around sleep apnea and so on. But I always say if you are generally fit, healthy, and well, and you believe you breathe through your mouth during sleep, then it's actually a really accessible and effective intervention.'
Mouth taping – did it work?
Though I've attempted to train myself to breathe through my nose – and I think I've done a pretty good job – I know for a fact that when I'm asleep, I can't do much to control my facial muscles, so I probably default to mouth breathing. I decided to take the plunge and see if mouth tape would change my life.
I wore my mouth tape every night for three weeks, and once I'd gotten over the guilt about single-use products going straight in the bin - and the cringe factor of becoming a ' morning shed ' person - I started to enjoy the process.
One thing I should note is that if you usually enjoy a nice chat with your partner before bed, put your tape on right before you go to sleep – otherwise, it's game over. You can't speak with the tape on.
The brand I tested offered green, vaguely lip-shaped stickers (£28, Mintier.com) that felt like fabric plasters. Latex-free and hypoallergenic, it felt very sticky on my skin. It's a very strong adhesive - it was probably needed after I'd covered my face in serums and creams before bed - but I worried that I might block the pores around my mouth and end up breaking out. Fortunately, this didn't happen.
Some tape brands don't include an emergency breathing hole in their designs, but Mintier does. This felt like a blessing and a curse. On one hand, I was happy to fall asleep knowing I had a failsafe in place should my nose become blocked. But on the other hand, I felt as though I could still breathe through my mouth and might unconsciously start doing so in the night.
I was also a little worried in the mornings that my dry lips would peel off with the tape, so I considered shelling out on the brand's more expensive collagen -infused tape (£104, Mintier.com). Putting lip balm on before the standard tape meant that it didn't stick properly, and going without it meant rolling the dice each morning, so I attempted to drink more water throughout the day to avoid dry-lip injuries.
These issues aside, the sensation of wearing the tape was actually quite nice. I was more mindful of my breathing and took slow, deep breaths before bed that I found soothing. I also noticed that my Oura ring reported fewer waking moments in the night, although my sleep score remained in the 70s and 80s rather than the 90s – which is always my goal. To be fair, these scores were likely down to busy days, later nights and a trip abroad, so I don't think I can blame the mouth tape.
The verdict
I didn't expect to see any changes to my jawline after three weeks. This was the one reported benefit of mouth taping that I felt was a reach. According to Nestor's research, chronic mouth breathing can potentially affect facial structure over time. I think it's a little foolish to jump to the conclusion that breathing through your mouth will, therefore, literally reshape your face. There were no changes to my face structure as I tested the tape.
Taping your mouth shut when you sleep won't give you the ' snatched jaw ' of your dreams. However, I was pleasantly surprised by the effects. I felt more relaxed at bedtime, slept soundly and had a decent sleep score for the full testing period. There was nothing I seriously disliked about the tape, apart from the fact that it wasn't recyclable.
There are plenty of celebrities and influencers who've jumped on the mouth taping trend – Gwyneth Paltrow and Tess Daly are fans, and plenty of people took to X to critique Ashton Hall's bizarre morning routine, which, of course, included removing his mouth tape.
Unless you have a medical condition that affects your breathing, mouth tape is a perfectly viable sleep aid. You don't need it, but it might help you to practice a more soothing form of deep breathing that could benefit your health long term.
I'm a fan of the practice and plan to keep taping my mouth, but I might opt for a more moisturising type of tape and potentially try a brand without a hole in the middle to further my research into the benefits.
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'I want to rip my ears off sometimes, says Jamie Laing By Callum Wells, Showbiz Reporter MADE in Chelsea star Jamie Laing was diagnosed with tinnitus almost a decade ago. He admits that there are times when he wants to "rip his ears off". Jamie said: "I haven't heard silence for eight years. "The very first time I ever heard tinnitus, I woke up one morning and I got out of bed, and I could hear this ringing noise - this whooshing, ringing noise and I was thinking, looking around, thinking, 'Where the hell is this noise coming from?' "Then it suddenly dawned on me that it was inside my own mind, inside my head. "That, for anyone who has ever experienced tinnitus, is a really scary moment. "You cannot imagine how debilitating it is. You think you're never going to sleep again; you think you're never going to hear anything again apart from this ringing. "I've had this awful, constant ringing in my ears for about eight years now and over time I've managed to find ways to ignore, deal or come to terms with it. "But occasionally it lifts its evil head; it's like an alarm bell ringing in my head (shout out to fellow sufferers). "The past couple of days it's been that alarm. It's almost hard to focus on anything else - a nightmare, yes! "It is, however, good to listen to it and use it as an alarm - perhaps you're tired, stressed, anxious maybe. "But listening to it helps. Instead of seeing it as your enemy, try to see it as your friend trying to tell you something, so that's what I'm trying to do. "The reason I'm writing this is because when it's this loud (and it's LOUD) it helps so much more talking about it. "I hope this message connects with someone else dealing with it badly today, this week, this month or the whole time."
Telegraph
an hour ago
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The worst foods for cellulite
Orange peel. Cottage cheese. Dimples in the wrong places. Cellulite is one of the most common, and stubborn, body complaints. It's harmless but there's still no definitive cure. It happens when fat pushes through a web of connective tissue beneath the skin, a bit like a lumpy mattress with loose springs and bulging stuffing. ' Cellulite is the inflammation of the fat tissue, and it has many causes including poor circulation, hormonal changes, ageing, genetics, and lifestyle choices including lack of exercise, smoking, alcohol and a poor diet,' says Dr Ariel Haus, a dermatologist at Dr Haus Dermatology on Harley Street, and the Royal Free Hospital. Around 85 per cent of sufferers are women and cellulite is usually found on the thighs, bottom and sometimes the stomach. It's not confined to the overweight: slim people can also get it, but research is increasingly showing that diet is a major factor. 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An early-stage study published in October 2022 in Obesity Reviews suggests that lipopolysaccharides (LPS), which are molecules from gut bacteria, may leak through the gut wall, accumulate in fat layers, and trigger changes that lead to cellulite. More research is needed – but poor diet may raise LPS levels and increase cellulite risk. 'Foods that are bad for the gut and the liver are going to exacerbate cellulite in someone prone to it, so that's processed, refined food. They've got more additives, they're low in nutrient value and they can contribute to toxin build-up,' says Sarah Carolides, head of nutrition at Zooki. So, while cellulite has no cure, if you want to delay it or improve the look of it, here are the foods to cut out (or limit to an occasional treat). Foods to avoid Parmesan and other salty cheese While cheeses like feta, halloumi, parmesan and cheddar are rich in protein and calcium, they are surprisingly high in salt – with a typical 30g serving providing up to 10 per cent of a 6g daily allowance. 'Eating too much salt impacts your gut, your liver and your kidneys and leads to inflammation throughout your body, which is linked to cellulite,' explains Dr Haus. Salt also increases water retention and puffiness, which can make cellulite look worse. Research shows that women are more sensitive to salt than men, particularly in midlife and beyond. Carolides recommends women have around 3-5 grams maximum, depending on how much exercise they get, which is lower than the 6g allowance recommended by the NHS. 'If you're eating a balanced diet, you should get enough sodium from your diet without adding more, maybe just have a little on your eggs,' she advises. If you're worried about cellulite but still can't resist the cheese board, lower salt options include mozzarella, Swiss cheese, ricotta and cottage cheese. Similarly, many plant-based processed meat substitutes, while marketed as a healthier option, are often high in salt and preservatives, as are so-called low-calorie or healthy ready meals. Packaged, mass-produced sliced bread is also high in salt, as well as emulsifiers and preservatives, which some animal studies suggest may disrupt gut bacteria. Always check the amount of salt on the label and try artisanal bread instead. Look at the per 100g information, low salt is 0.3g or less, medium is up to 1.5g and high salt is more than 1.5g. ' Giving up sugar is the first thing I recommend to a client with cellulite. A high sugar diet triggers glycation, oxidative stress and inflammation, which interfere with the production of collagen, so your skin will be weaker and thinner, allowing the fat pockets to protrude, making cellulite more noticeable', says Carolides. Pasta sauces bought in jars and pouches are a prime sugary example, with some popular tomato-based sauces containing more sugar than a biscuit, and a typical serving delivering 25 per cent of your daily limit. Too much sugar also leads to insulin spikes and encourages a build up of fat. Fizzy drinks are also to be avoided as they're packed full of sugar which makes them one of the most inflammatory, metabolism-disrupting products in our diets, hitting multiple cellulite triggers all at once. The average fizzy drink contains between 28-35g of sugar per can, more than the recommended daily limit of 30g. Diet drinks that contain artificial sweeteners are not much better, as these chemicals may also disrupt the gut microbiome. Fizzy drinks also mean you're forgoing healthier choices like water or tea which promote better circulation and hydration. Meal replacement protein shakes Carolides says many of her clients have replaced meals with protein shakes, missing out on vital fibre. 'There's no fibre in a commercial protein shake – and while there can be a role for them in a balanced diet, there's a big push for high protein diets, so instead of good carbs like brown rice, sweet potatoes and vegetables, people are downing protein shakes,' she says. Fibre encourages good bacteria in our microbiome and helps us stay regular, but most people struggle to consume 10g a day, let alone the recommended 30g. 'If you're constipated and your gut is sluggish, then toxins are sitting there for a lot longer. Lipopolysaccharides (LPS) are being produced, and are more likely to get into the bloodstream and cause problems linked to cellulite, so you want your gut to be happy and humming and emptying every day,' says Carolides. Protein is important as we need it to build and repair skin and muscle tissues – and good muscle tone can make cellulite less visible. However, it's best to get protein from lean sources like chicken, fish, cottage cheese or plant alternatives like tofu. If you are going to have a protein shake, make sure it doesn't have added chemicals, sugar and sweeteners and preferably choose an organic brand. Processed meat If eaten excessively, foods high in saturated fat contribute to inflammation and the release of LPS levels in the blood, which could trigger cellulite. These include fatty red meat cuts, processed meat such as burgers, bacon and salami, and fast food like chips. 'Saturated fats aren't inherently harmful in moderate amounts and are even essential for certain bodily functions, including hormone production. However, diets excessively high in saturated fats, especially when combined with low intake of vegetables and healthy fats, can contribute to poor circulation, higher body fat, and inflammation, which may exacerbate the appearance of cellulite,' says Kirsten Humphrey, a nutritional therapist. If you're craving red meat, make it an occasional treat, and choose non-processed options like a good cut of steak.
