Latest news with #mouthtaping
The Independent
16-07-2025
- Health
- The Independent
I tried wearing tape over my mouth at night to see if it could actually improve my health – this is what I learned
As a wellbeing editor, I'm all too familiar with mouth taping and the concept of nasal breathing as a way to optimise one's health. But to be honest, mouth taping has never been something I've considered trying. While certain biohacks can be effective, the human body is clever and has evolved to keep us alive – it doesn't actually need much help. 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, 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, 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.
Yahoo
11-07-2025
- Health
- Yahoo
The pros and cons of mouth taping for sleep
Taping your mouth shut for sleep has gone mainstream. Spurred on by celebrity endorsements and social media influencers, it's now a billion-dollar industry. On TikTok, for example, the endorsements are widespread. One influencer claims mouth tape is the 'beauty tip of life' that has changed the appearance of her face and jaw for the better. Another TikToker assures her followers that using mouth tape is 'not a placebo effect — I've slept so much better since using this,' while someone else insists mouth tapers will 'wake up more energized,' adding that 'it helps with anxiety, and … if you snore, it helps with, like, not snoring.' One woman couldn't even recall why she started taping her mouth for sleep: 'Truth be told, I don't know. I saw a TikTok about it, and I can't remember what the benefits were. But it helps me stay asleep!' Mouth taping has become an internet star even though science has yet to prove its benefit — and has shown it can do harm. 'The purported benefits that are being touted for this — improving apnea, improving snoring, making your nose look better, making your jaw look better — it just doesn't come out in the wash that that actually is what's happening,' said sleep specialist Dr. Brian Rotenberg, professor of otolaryngology – head and neck surgery at Western University's Schulich School of Medicine & Dentistry in London, Ontario. If you're one of the roughly 30 million Americans with sleep apnea, mouth taping could seriously restrict airflow, thus depriving your brain and body of critically needed oxygen, according to experts. Sleep apnea is a dangerous condition in which people stop breathing for up to a minute multiple times an hour. In severe cases, people stop breathing hundreds of times each night. About 23.5 million of those who have sleep apnea in the US are undiagnosed, according to the American Academy of Sleep Medicine. Yet the condition can lead to heart disease, diabetes, stroke, depression and even premature death if left untreated. A recent analysis by Rotenberg and his colleagues found taping or sealing the mouth closed or strapping the chin to keep the mouth closed 'could pose a serious risk of asphyxiation in the presence of nasal obstruction or regurgitation.' Nasal obstructions can make it difficult to breathe through the nose as well, so reaching for mouth tape without first checking with a sleep specialist is unwise, experts say. 'There's so many other reasons we can't breathe through our nose — deviated septum, nasal polyps, even in some cases, nasal tumors can happen,' Rotenberg said. 'A large number of people would rather turn to Instagram or TikTok or other sources of information rather than their physician or nurse practitioner to actually make a diagnosis.' The goal for most mouth tape aficionados is to breathe through the nose, which experts say is healthier. Fine hairs in your nose called cilia filter out dust, allergens, germs and environmental debris. Nose breathing also moisturizes incoming air, while dry air breathed in through the mouth can irritate the lungs, said Dr. Raj Dasgupta, an associate professor of clinical medicine, pulmonary, critical care and sleep medicine at Huntington Health in Pasadena, California. 'Nasal breathing may lower blood pressure by increasing nitric oxide, a compound in your body that can be helpful for keeping your blood pressure under control,' Dasgupta said. In addition, breathing through the nose is relaxing, which is why it is often recommended, along with yoga and meditation, as a way to promote sleep. Mouth tapers won't experience these benefits, however, unless they first learn to properly place their tongue in the mouth, said Ann Kearney, a speech language pathologist at Stanford University School of Medicine. 'It's a little frustrating for me when people just think they can tape their mouth shut and that's it — that's not the point,' Kearney said. 'The tongue has to be up and in the forward position or you're not going to get the benefits of the nasal breathing.' To do that, put the tip of your tongue directly behind your front teeth and then relax the tongue along the upper palate of your mouth and keep it there, she said. Another way to explain it: Try to say the word 'the,' but don't remove your tongue from your teeth. Then relax the tongue along the top of the mouth. If the tongue isn't moved up and forward, 'the base of tongue is back in the airway, which causes more of an obstruction,' Kearney said. 'But when you get it up and forward, it opens that airway and allows for easier nasal breathing.' If you do decide to use mouth tape — after you're checked out by a doctor, of course — you need only a 2-inch piece of thin medical-grade tape, she said. 'I've heard crazy things on social media where people are using duct tape or taking the big piece of tape and really covering their mouth,' Kearney said. 'It's not necessary.' Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
CNN
11-07-2025
- Health
- CNN
The pros and cons of mouth taping for sleep
Winding down Social media TikTokFacebookTweetLink Follow Taping your mouth shut for sleep has gone mainstream. Spurred on by celebrity endorsements and social media influencers, it's now a billion-dollar industry. On TikTok, for example, the endorsements are widespread. One influencer claims mouth tape is the 'beauty tip of life' that has changed the appearance of her face and jaw for the better. Another TikToker assures her followers that using mouth tape is 'not a placebo effect — I've slept so much better since using this,' while someone else insists mouth tapers will 'wake up more energized,' adding that 'it helps with anxiety, and … if you snore, it helps with, like, not snoring.' One woman couldn't even recall why she started taping her mouth for sleep: 'Truth be told, I don't know. I saw a TikTok about it, and I can't remember what the benefits were. But it helps me stay asleep!' Mouth taping has become an internet star even though science has yet to prove its benefit — and has shown it can do harm. 'The purported benefits that are being touted for this — improving apnea, improving snoring, making your nose look better, making your jaw look better — it just doesn't come out in the wash that that actually is what's happening,' said sleep specialist Dr. Brian Rotenberg, professor of otolaryngology – head and neck surgery at Western University's Schulich School of Medicine & Dentistry in London, Ontario. If you're one of the roughly 30 million Americans with sleep apnea, mouth taping could seriously restrict airflow, thus depriving your brain and body of critically needed oxygen, according to experts. Sleep apnea is a dangerous condition in which people stop breathing for up to a minute multiple times an hour. In severe cases, people stop breathing hundreds of times each night. About 23.5 million of those who have sleep apnea in the US are undiagnosed, according to the American Academy of Sleep Medicine. Yet the condition can lead to heart disease, diabetes, stroke, depression and even premature death if left untreated. A recent analysis by Rotenberg and his colleagues found taping or sealing the mouth closed or strapping the chin to keep the mouth closed 'could pose a serious risk of asphyxiation in the presence of nasal obstruction or regurgitation.' Nasal obstructions can make it difficult to breathe through the nose as well, so reaching for mouth tape without first checking with a sleep specialist is unwise, experts say. 'There's so many other reasons we can't breathe through our nose — deviated septum, nasal polyps, even in some cases, nasal tumors can happen,' Rotenberg said. 'A large number of people would rather turn to Instagram or TikTok or other sources of information rather than their physician or nurse practitioner to actually make a diagnosis.' The goal for most mouth tape aficionados is to breathe through the nose, which experts say is healthier. Fine hairs in your nose called cilia filter out dust, allergens, germs and environmental debris. Nose breathing also moisturizes incoming air, while dry air breathed in through the mouth can irritate the lungs, said Dr. Raj Dasgupta, an associate professor of clinical medicine, pulmonary, critical care and sleep medicine at Huntington Health in Pasadena, California. 'Nasal breathing may lower blood pressure by increasing nitric oxide, a compound in your body that can be helpful for keeping your blood pressure under control,' Dasgupta said. In addition, breathing through the nose is relaxing, which is why it is often recommended, along with yoga and meditation, as a way to promote sleep. Mouth tapers won't experience these benefits, however, unless they first learn to properly place their tongue in the mouth, said Ann Kearney, a speech language pathologist at Stanford University School of Medicine. 'It's a little frustrating for me when people just think they can tape their mouth shut and that's it — that's not the point,' Kearney said. 'The tongue has to be up and in the forward position or you're not going to get the benefits of the nasal breathing.' To do that, put the tip of your tongue directly behind your front teeth and then relax the tongue along the upper palate of your mouth and keep it there, she said. Another way to explain it: Try to say the word 'the,' but don't remove your tongue from your teeth. Then relax the tongue along the top of the mouth. If the tongue isn't moved up and forward, 'the base of tongue is back in the airway, which causes more of an obstruction,' Kearney said. 'But when you get it up and forward, it opens that airway and allows for easier nasal breathing.' If you do decide to use mouth tape — after you're checked out by a doctor, of course — you need only a 2-inch piece of thin medical-grade tape, she said. 'I've heard crazy things on social media where people are using duct tape or taking the big piece of tape and really covering their mouth,' Kearney said. 'It's not necessary.' Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
CNN
11-07-2025
- Health
- CNN
The pros and cons of mouth taping for sleep
Taping your mouth shut for sleep has gone mainstream. Spurred on by celebrity endorsements and social media influencers, it's now a billion-dollar industry. On TikTok, for example, the endorsements are widespread. One influencer claims mouth tape is the 'beauty tip of life' that has changed the appearance of her face and jaw for the better. Another TikToker assures her followers that using mouth tape is 'not a placebo effect — I've slept so much better since using this,' while someone else insists mouth tapers will 'wake up more energized,' adding that 'it helps with anxiety, and … if you snore, it helps with, like, not snoring.' One woman couldn't even recall why she started taping her mouth for sleep: 'Truth be told, I don't know. I saw a TikTok about it, and I can't remember what the benefits were. But it helps me stay asleep!' Mouth taping has become an internet star even though science has yet to prove its benefit — and has shown it can do harm. 'The purported benefits that are being touted for this — improving apnea, improving snoring, making your nose look better, making your jaw look better — it just doesn't come out in the wash that that actually is what's happening,' said sleep specialist Dr. Brian Rotenberg, professor of otolaryngology – head and neck surgery at Western University's Schulich School of Medicine & Dentistry in London, Ontario. If you're one of the roughly 30 million Americans with sleep apnea, mouth taping could seriously restrict airflow, thus depriving your brain and body of critically needed oxygen, according to experts. Sleep apnea is a dangerous condition in which people stop breathing for up to a minute multiple times an hour. In severe cases, people stop breathing hundreds of times each night. About 23.5 million of those who have sleep apnea in the US are undiagnosed, according to the American Academy of Sleep Medicine. Yet the condition can lead to heart disease, diabetes, stroke, depression and even premature death if left untreated. A recent analysis by Rotenberg and his colleagues found taping or sealing the mouth closed or strapping the chin to keep the mouth closed 'could pose a serious risk of asphyxiation in the presence of nasal obstruction or regurgitation.' Nasal obstructions can make it difficult to breathe through the nose as well, so reaching for mouth tape without first checking with a sleep specialist is unwise, experts say. 'There's so many other reasons we can't breathe through our nose — deviated septum, nasal polyps, even in some cases, nasal tumors can happen,' Rotenberg said. 'A large number of people would rather turn to Instagram or TikTok or other sources of information rather than their physician or nurse practitioner to actually make a diagnosis.' The goal for most mouth tape aficionados is to breathe through the nose, which experts say is healthier. Fine hairs in your nose called cilia filter out dust, allergens, germs and environmental debris. Nose breathing also moisturizes incoming air, while dry air breathed in through the mouth can irritate the lungs, said Dr. Raj Dasgupta, an associate professor of clinical medicine, pulmonary, critical care and sleep medicine at Huntington Health in Pasadena, California. 'Nasal breathing may lower blood pressure by increasing nitric oxide, a compound in your body that can be helpful for keeping your blood pressure under control,' Dasgupta said. In addition, breathing through the nose is relaxing, which is why it is often recommended, along with yoga and meditation, as a way to promote sleep. Mouth tapers won't experience these benefits, however, unless they first learn to properly place their tongue in the mouth, said Ann Kearney, a speech language pathologist at Stanford University School of Medicine. 'It's a little frustrating for me when people just think they can tape their mouth shut and that's it — that's not the point,' Kearney said. 'The tongue has to be up and in the forward position or you're not going to get the benefits of the nasal breathing.' To do that, put the tip of your tongue directly behind your front teeth and then relax the tongue along the upper palate of your mouth and keep it there, she said. Another way to explain it: Try to say the word 'the,' but don't remove your tongue from your teeth. Then relax the tongue along the top of the mouth. If the tongue isn't moved up and forward, 'the base of tongue is back in the airway, which causes more of an obstruction,' Kearney said. 'But when you get it up and forward, it opens that airway and allows for easier nasal breathing.' If you do decide to use mouth tape — after you're checked out by a doctor, of course — you need only a 2-inch piece of thin medical-grade tape, she said. 'I've heard crazy things on social media where people are using duct tape or taking the big piece of tape and really covering their mouth,' Kearney said. 'It's not necessary.' Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
Fox News
25-06-2025
- Health
- Fox News
Mouth taping touted by some for better sleep as experts cite safety concerns
Mouth taping has again become a popular bedtime trend on social media — just as it trended a few years ago. The idea is to tape the mouth shut at night to promote nasal breathing, which some experts claim can have health benefits. Others, however, warn of potential risks and questionable results. The Sleep Foundation, based in Seattle, Washington, says the benefits of mouth taping are "mostly anecdotal," with few studies backing up the benefits. "The main proposed benefit of mouth taping is promoting nasal breathing, which helps filter and humidify air and may reduce snoring or dry mouth for some individuals," sleep expert Wendy Troxel, Ph.D. — a RAND Corporation senior behavioral specialist and licensed clinical psychologist in Utah — told Fox News Digital. Breathing through the nose helps people absorb more oxygen, according to Todd Anderson, sleep and wellness expert and founder of Dream Performance & Recovery in Nashville. When you breathe out through your mouth all night, you're expelling most of the carbon dioxide in your body, Anderson said — but it can be beneficial to have some CO2 in the system. "When you start exercising, you're under stress and your CO2 starts to rise," he told Fox News Digital. "So the more comfortable you are with carbon dioxide in your system, the more adaptable to stress your body is." Breath is like the "steering wheel" of the nervous system. Anderson said breath is like the "steering wheel" of the nervous system, as breathing through the nose promotes longer exhalations and relaxes the body. "Your nose [also] produces nitric oxide, which you breathe down into your lungs. That expands your blood vessels and relaxes your cardiovascular system," he said. "Top to bottom, it calms your body down. That's why it impacts sleep in such a positive way." Some claim that using the tape could also help achieve a more defined jaw structure and could protect dental health, Anderson noted, as mouth breathing leads to dryness and more acidity, which can break down tooth enamel. Sleep expert Troxel said she approaches mouth taping with "considerable caution" — as scientific evidence shows that its effectiveness is "limited." "While some people report less snoring or better sleep, most of these claims are anecdotal and not well-supported by rigorous research with large and diverse samples," she told Fox News Digital. While there is some "preliminary evidence" that mouth taping can reduce snoring for some sleep apnea patients, Troxel noted that the overall effect is "modest." She added there is "no strong evidence" that mouth taping changes jaw shape. For those who have nasal congestion, blockages or allergies, Troxel and Anderson agreed that mouth taping is not recommended, as it can make it harder to breathe at night. "This can lead to feelings of anxiety and disrupted sleep — and in some cases, it may lower oxygen levels while sleeping," Troxel warned. One big concern is that using mouth tape may delay or prevent people from getting proper treatment for sleep apnea, she added, which could pose serious health risks. Anderson also recommended against mouth taping for people who are overweight, those who drink alcohol or other substances, and those who are feeling sick. Troxel encouraged those who experience mouth breathing or snoring to consult with a healthcare provider to address any underlying issues. "Treating the root cause is safer and more effective than taping the mouth shut," she said. For more Health articles, visit "For otherwise healthy, low-risk individuals who do not have sleep apnea and want to experiment with mouth taping, I suggest approaching it scientifically and with caution." "Treating the root cause is safer and more effective than taping the mouth shut." For those who do decide to try it, Troxel suggested testing the tape on the skin first to check for irritation, using medical-grade tape, or considering a tape with a slit so that the mouth is not fully covered. Anderson added that consumers should consider where the mouth tape is made and what adhesive is used, to prevent skin irritation and allergic reactions. The Sleep Foundation cautions on its website that some side effects of mouth taping include difficulty breathing, skin irritation and anxiety. Using a sleep tracker before and during the use of mouth tape for a few weeks could help gauge how it's working, Troxel advised. "If you do not see improvements, that's your answer — it may not be effective for you," she said. "Always stop immediately if you experience discomfort or difficulty breathing." There are other ways to promote nasal breathing, according to Troxel — including targeted exercises. "Alternating nostril breathing or belly breathing during the day can help train your body to breathe through your nose more naturally at night," she said. "It's also a great strategy to manage stress and promote relaxation."
