The Science Behind Mouth Taping: An Introduction
Know someone who needs to keep their mouth shut? Turns out that someone is all of us, and mouth tape is here to help you do it.
Brought to popularity by James Nestor’s best-selling book, Breath - and later TikTok, mouth taping isn’t just a trend. The act of using tape to close one's mouth during sleep isn’t for fashion, but to encourage nasal breathing.
Nasal breathing has been proven to be the most effective way for humans to breathe, capturing up to 18% more oxygen per breathe, resulting in more efficient CO2 exchange, filtering pathogens from the air - the list goes on. This blog will explore the act of mouth taping, if it truly helps, if it’s safe, or if it’s just a fad.
The What: Mouth Tape Unveiled
Let's start with the basics. What exactly is mouth tape? Mouth tape, as the name suggests, is a simple yet ingenious solution designed to keep your mouth closed during sleep. It usually comes in the form of a hypoallergenic adhesive strip that gently adheres to your lips. The idea behind it is to encourage natural nasal breathing while you rest, a practice that carries numerous health benefits.
Nose breathing benefits include:
- Lowering blood pressure
- Filtering allergens from the air
- Decreasing anxiety
- Improving CO2 exchange
But it’s not just about health optimisation, by breathing through your nose you actively prevent the multitude of side effects experienced by mouth breathing.
The Problem Mouth Tape Solves: A Multitude of Benefits
"Why tape my mouth shut?" you might wonder. The answer lies in a common nocturnal behavior: mouth breathing. Many of us unconsciously switch from nasal to mouth breathing during sleep, which can lead to a range of issues.
Health Issues Associated with Mouth Breathing
1. Oxygen Uptake and CO2 Exchange
Nasal breathing plays a critical role in optimizing oxygen uptake and carbon dioxide (CO2) exchange in the body. When we breathe through the nose, the air is filtered, humidified, and conditioned before it reaches the lungs. This process ensures an efficient exchange of oxygen and CO2, essential for overall health.
Those who breathe through the nose throughout sleep have decreased oxygen uptake and circulation, and as a result, less energy.
2. Snoring and Sleep Apnea
Mouth breathing is a leading cause of snoring—a disruptive symphony of nighttime noise that can strain relationships and disrupt sleep quality. Furthermore, it contributes to sleep apnea, a potentially serious condition where breathing briefly stops and restarts during sleep.
3. Impact on CPAP Compliance
For individuals with sleep apnea who use Continuous Positive Airway Pressure (CPAP) machines, mouth breathing can undermine treatment effectiveness. Air escaping through the open mouth reduces positive airway pressure, diminishing the benefits of CPAP therapy.
The Benefits of Nose Breathing
1. Improved Oxygenation
Nasal breathing enhances oxygen intake, supporting the body's vital functions and energy levels. Proper oxygenation during sleep ensures you wake up feeling refreshed and invigorated.
2. Cardiovascular Health
Efficient nasal breathing helps maintain balanced blood pressure, reducing the risk of hypertension and cardiovascular issues.
3. Cognitive Function
Oxygen is the brain's best friend. Adequate oxygen supply, facilitated by nasal breathing, enhances cognitive function, memory retention, and mental clarity.
3. Impact on CPAP Compliance
For individuals with sleep apnea who use Continuous Positive Airway Pressure (CPAP) machines, mouth breathing can undermine treatment effectiveness. Air escaping through the open mouth reduces positive airway pressure, diminishing the benefits of CPAP therapy.
4. Snore-Free Slumber
By keeping your mouth closed, you bid farewell to noisy snores that disrupt not only your sleep but also your partner's. Not only will you sleep better, but everybody else around you will thank you for it.
5. CPAP Harmony
For CPAP users, nasal breathing in conjunction with positive airway pressure is a recipe for successful therapy and sound sleep.
Mouth breathing during sleep isn't just about nighttime noise or snoring; it's about a spectrum of issues that impact your health and well-being. The shift from nasal to mouth breathing can result in:
Lowering Blood Pressure: Nasal breathing promotes balanced blood pressure, reducing the risk of hypertension and cardiovascular complications.
Filtering Allergens: The nose acts as a natural filter, trapping allergens and pollutants before they enter your airways, offering protection and better respiratory health.
Temperature Regulation: Nasal breathing helps regulate the temperature and humidity of the air entering your lungs, ensuring a comfortable and restful sleep environment.
Decreasing Anxiety: Proper oxygenation through nasal breathing can reduce anxiety levels, fostering a sense of calm and relaxation during sleep.
However, the switch to mouth breathing during sleep can undermine these benefits, leading to a host of potential side effects that leave many uncertain about mouth taping.