Breath work- it’s the least expensive and most effective of all of the biohacking recommendations I make to clients.

While breathing might seem like a subconscious activity, it has the potential to greatly influence our overall health. Enter mouth taping—an ancient practice gaining traction in the wellness world, with some compelling benefits for both physical and mental well-being. In this article, we explore the positive effects of mouth taping and how it can help support your health. I made a Reel about this a few years ago, and I got some crap about it. People were commenting things like, “what if taping my mouth gives me anxiety?” “What if I can’t breathe?”


I will let you be an adult about this and decide whether or not you want to experiment with taping your mouth shut. If you don’t like avocados, don’t eat avocados. If you don’t want to tape your mouth shut at night, don’t tape your mouth shut at night. All of my suggestions to you, audience at large, are simply that- suggestions! Take what works and leave the rest.

Ok, here we go with the benefits of mouth breathing!

Improved nasal breathing and oxygenation

Mouth taping involves placing a small strip of tape over your lips during sleep, encouraging nasal breathing. Nasal breathing has numerous advantages, including facilitating better oxygen uptake, filtering and humidifying the air, and enhancing the production of nitric oxide—a molecule known for its vasodilatory effects, which helps improve blood flow and oxygen delivery to vital organs [1]. By adopting mouth taping, you may experience increased oxygenation, leading to improved energy levels, cognitive function, and overall vitality. The strip is so tiny! I put mine vertically over my middle lips, not horizontally. This way, there are openings on either side of your mouth as a safeguard.

Enhanced quality of sleep

Sleep plays a pivotal role in maintaining optimal health, affecting everything from our immune system to our mental well-being. Mouth taping encourages breathing through the nose, which helps keep the airway open and reduces the risk of sleep-disordered breathing, such as snoring and obstructive sleep apnea [2]. By ensuring a continuous flow of oxygen during sleep, mouth taping can lead to a more restful and rejuvenating slumber, leaving you feeling refreshed and energized upon awakening. Obvs don’t mouth tape if you have sleep apnea or other night breathing issues, right?

Support for oral health

Mouth taping can also benefit your oral health. Breathing through the mouth dries out the oral cavity, disrupting the natural balance of saliva and potentially leading to issues such as dry mouth, bad breath, and increased susceptibility to cavities [3]. By taping your mouth at night, you encourage nasal breathing which in turn promotes saliva production and helps maintain a healthier oral environment. Waking up with less morning breath is a bonus!

Enhanced focus and mindfulness

The act of mouth taping may also have positive effects on your mental well-being. By cultivating conscious nasal breathing, you engage the parasympathetic nervous system, triggering a relaxation response and reducing stress levels [4]. The rhythmic flow of breath through the nose has been linked to increased mindfulness, improved focus, and reduced anxiety [5]. In this way, mouth taping may serve as a gentle reminder to stay present and connected to your breath throughout the day, fostering a sense of calm and inner balance.

Promotion of optimal facial development

In children, mouth breathing can lead to improper facial development, including a narrow palate, crooked teeth, and misaligned jaws [6]. By encouraging nasal breathing through mouth taping, you can potentially mitigate these issues, promoting proper facial growth and alignment. However, it’s crucial to consult with a healthcare professional, such as an orthodontist, dentist, or pediatrician before incorporating mouth taping into a child’s routine. 

Mouth taping, with its multiple benefits, offers a simple and natural way to enhance breathing, improve sleep quality, support oral health, boost mental focus, and aid in optimal facial development. By embracing this ancestral practice, we can tap into the transformative power of our breath and unlock new levels of vitality, oral health, and well-being.

Here’s the one I use.

  1. Naseem. The role of nitric oxide in cardiovascular diseases. Mol. Aspects Med. 2005 Feb-Apr;26(1-2):33-65.  doi: 10.1016/j.mam.2004.09.003. Epub 2005 Jan 24.
  1. Lee, Lu, Cheng, Li. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep; 10(9): 1755. Published online 2022 Sep 13. doi: 10.3390/healthcare10091755
  1. Lin, Zhao, et al. The impact of mouth breathing on dentofacial development: A concise review. Front Public Health. 2022; 10: 929165. Published online 2022 Sep 8. doi: 10.3389/fpubh.2022.929165
  2. Sinha, Deepak, Gusain. Assessment of the Effects of Pranayama/Alternate Nostril Breathing on the Parasympathetic Nervous System in Young Adults. J Clin Diagn Res. 2013 May; 7(5): 821–823. Published online 2013 May 1. doi: 10.7860/JCDR/2013/4750.2948
  1. Schöne, Gruber, et al. Mindful breath awareness meditation facilitates efficiency gains in brain networks: A steady-state visually evoked potentials study. Sci Rep 2018 Sep 12;8(1):13687.  doi: 10.1038/s41598-018-32046-5.
  1. Lee, Lu, Cheng, Li. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep; 10(9): 1755. Published online 2022 Sep 13. doi: 10.3390/healthcare10091755