Introduction
Mouth breathing is a common issue among adults and children. It can cause a variety of health problems, such as snoring, sleep apnea, dry mouth, and bad breath. To improve your overall health, it’s important to understand why you might be a mouth breather and how you can stop. The following article provides practical tips and solutions for how to stop being a mouth breather.
Practicing Nasal Breathing During the Day
Nasal breathing is the most natural way to breathe and has numerous health benefits. When you breathe through your nose, you’re able to filter out pollutants, warm the air that enters your lungs, and humidify the air. According to a study by the American Thoracic Society, “nasal breathing increases oxygenation of the blood, decreases carbon dioxide levels, and helps regulate respiratory rate and tidal volume.”
Practicing nasal breathing during the day can help you become more mindful of your breathing habits and make it easier to switch to nasal breathing at night. Here are some tips to help you practice nasal breathing during the day:
- Focus on your breath. Take a few moments throughout the day to take slow, deep breaths in through your nose and out through your mouth. This will help you become more aware of your breathing patterns.
- Use a nasal inhaler. A nasal inhaler contains a blend of essential oils that can help open up your nasal passages and make it easier to breathe through your nose.
- Practice yoga or meditation. Both yoga and meditation can help you focus on your breath and become more aware of your body.
Avoid Sleeping on Your Back
Sleeping on your back can cause your tongue and jaw to relax, resulting in airway obstruction and mouth breathing. According to a study published in the journal Sleep Medicine, “sleeping on one’s back is associated with higher rates of snoring and obstructive sleep apnea.”
To avoid sleeping on your back, try sleeping on your side instead. This can help keep your airways open and make it easier to breathe through your nose. You can also use a special pillow designed to keep you from rolling onto your back while you sleep. Other alternatives to back sleeping include sleeping in a recliner or propping yourself up with pillows.
Use a Nasal Strip
A nasal strip is a small adhesive strip that fits over the bridge of your nose and helps open up your nasal passages. It can be especially helpful if you have a deviated septum or allergies that make it difficult to breathe through your nose. According to a study by the American Academy of Otolaryngology-Head and Neck Surgery, “the use of nasal strips improves nasal airflow and reduces snoring.”
Using a nasal strip is simple. First, clean and dry your nose. Then, peel off the backing from the nasal strip and apply it to the bridge of your nose. Press down firmly to ensure it sticks. Leave the nasal strip on for 8 hours or until it starts to come off.
Try Saline Nasal Spray
Saline nasal spray is a safe and effective way to moisten and clear your nasal passages. It can help relieve congestion, making it easier to breathe through your nose. According to a study by the National Center for Biotechnology Information, “saline nasal sprays are generally considered safe and can be used in both children and adults.”
When using saline nasal spray, start with a lower dose and gradually increase the amount you use. To use the spray, tilt your head back and insert the nozzle into one nostril. Squeeze the bottle gently and inhale. Repeat the process in the other nostril. Use the spray no more than three times a day.
Avoid Alcohol and Smoking
Alcohol and smoking can both irritate the airways, making it more difficult to breathe. According to a study published in the journal Chest, “smoking is an independent risk factor for sleep-disordered breathing.” Similarly, a study by the National Institutes of Health found that alcohol consumption can lead to increased snoring and sleep apnea.
If you’re a smoker or drinker, it’s important to reduce or eliminate your consumption to improve your breathing. If you need help quitting, there are a variety of resources available, such as support groups, counseling, and medications. Additionally, there are many alternatives to drinking and smoking that can help you relax, such as yoga, meditation, or spending time outdoors.
Use an Oral Appliance
An oral appliance is a device worn in the mouth that can help reduce snoring and sleep apnea. According to a study by the American Academy of Sleep Medicine, “oral appliances are effective for treating mild to moderate cases of sleep apnea.”
Using an oral appliance is simple. First, visit your dentist to get fitted for an oral appliance. Then, put the device in your mouth before bed. Make sure it fits correctly and that you can comfortably breathe through your nose. The oral appliance should be worn every night to maximize its effectiveness.
Conclusion
Mouth breathing can cause a variety of health issues. Fortunately, there are steps you can take to stop being a mouth breather. Practicing nasal breathing during the day, avoiding sleeping on your back, using a nasal strip, trying saline nasal spray, avoiding alcohol and smoking, and using an oral appliance can all help reduce mouth breathing. With these tips and solutions, you can improve your overall health and well-being.
If you’re still having difficulty with mouth breathing, there are resources available to help. Talk to your doctor about potential treatments and lifestyle changes. They may recommend medications, therapies, or other solutions to help you stop being a mouth breather.
(Note: Is this article not meeting your expectations? Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)