Mouth taping is gaining popularity as a wellness trend, with claims that it can help improve sleep quality, boost energy levels, and even freshen your breath. Curious about this technique and whether it could benefit you? Here’s everything you need to know about mouth taping, its benefits, and how to get started.
How Mouth Taping Works
Mouth taping involves placing a skin-safe adhesive strip over your lips to keep your mouth closed during sleep, encouraging nasal breathing. According to Dr. Vijay Murthy, a functional medicine doctor and co-founder of Murthy Health, this practice helps optimize breathing patterns by ensuring that the body relies on the nose for airflow. Nasal breathing is important because the nose filters, warms, and humidifies the air we inhale, leading to healthier breathing habits.
The Benefits of Mouth Taping
Dr. Sebastien Louis Lomas, a sleep expert at Healf, explains that mouth taping can have several positive effects. By encouraging nasal breathing while you sleep, this practice can improve oxygen uptake, reduce dry mouth, and help prevent oral health issues like cavities and gum disease. It also supports a more regulated and calm nervous system, which can promote better sleep.
Mouth taping encourages deeper sleep by preventing mouth breathing, which can lead to lighter, more disrupted sleep cycles. By keeping the mouth closed, it helps you stay in a deeper sleep phase, where the body can recharge and regenerate. Additionally, mouth taping can reduce stress, as it minimizes the “fight or flight” response often triggered by mouth breathing during sleep.
Dr. Murthy adds that mouth taping can help with sleep-related issues such as snoring and sleep apnea, as nasal breathing can reduce these symptoms. Furthermore, it promotes the production of nitric oxide, which helps improve oxygen delivery to tissues, resulting in more energy and vitality throughout the day.
The Origins of Mouth Taping
The practice of mouth taping has roots in yogic and Ayurvedic traditions, where nasal breathing is highly valued for its health benefits. Nichola Henderson, a holistic life coach, mentions that yogic practices often emphasize breathing through the nose to activate the body’s parasympathetic system, which is responsible for relaxation and restoration.
In recent years, nasal breathing has gained attention from experts like James Nestor, author of Breath, and Patrick McKeown, a breathwork coach and founder of The Oxygen Advantage. Their work has helped popularize the concept of nasal breathing and functional breathing techniques, which led to the modern revival of mouth taping as a wellness practice.
Who Can Benefit from Mouth Taping?
According to Nichola, mouth taping may benefit a wide range of people. For instance, James Nestor’s book Breath states that 90% of people are not breathing properly, largely due to stress, making most of us potential candidates for mouth taping. It can also be helpful for individuals with anxiety disorders or chronic stress, as nasal breathing helps activate the body’s relaxation response.
Dr. Murthy suggests that mouth taping can be beneficial for people who regularly wake up feeling unrested or experience low energy throughout the day. Athletes looking to improve their breathing efficiency and recovery may also find it useful. The practice is particularly effective for anyone interested in optimizing their sleep and overall wellbeing.
How to Start Mouth Taping
If you’re curious about trying mouth taping, Nichola advises beginning slowly. Start by taping your mouth while awake, focusing on small steps to get used to the sensation. Use a breathable, comfortable tape and place a narrow strip vertically in the center of your lips. This gentle approach allows you to ease into the practice.
Spend a few minutes observing your breathing. Does nasal breathing feel natural, or do you feel the urge to breathe through your mouth? Gradually increase the duration of the taping practice over several days or weeks as you become more comfortable with the sensation.
Is Mouth Taping Safe?
While mouth taping can be beneficial for many, it’s not suitable for everyone. People with anxiety, severe stress, claustrophobia, asthma, or any respiratory or heart condition should consult their GP before trying mouth taping. As Nichola explains, it’s a highly individual practice – while some people may find it beneficial, others may struggle with discomfort or find it challenging.
Personal Experiences with Mouth Taping
Jamie Clements, a breathwork specialist, shares that mouth taping significantly improved her sleep quality and energy levels. Initially, it was difficult to adjust, but over time, she noticed clear benefits. “It’s a simple yet powerful tool for enhancing sleep and wellbeing,” she says.
Nichola, on the other hand, found mouth taping to be more of a mental challenge than a physical one. She started by incorporating it during the day to increase awareness of her breathing patterns and gradually became more comfortable with the practice.
Conclusion
Mouth taping is a simple yet effective method that can promote healthier breathing habits, better sleep quality, and improved energy. However, it’s important to approach it gradually and consult a healthcare professional if you have any underlying health concerns. If you wake up feeling unrested or are struggling with low energy, mouth taping might be worth considering as part of your wellness routine.
