Breathing is something we do without thinking — so much so that many people don’t even realize they’re breathing through their mouths instead of their noses. However, that seemingly small habit can have big consequences for your health. From chronic congestion and fatigue to sleep apnea and facial structure changes, mouth breathing has been linked to a surprising number of health concerns.
At Florida E.N.T. & Allergy, we’re passionate about helping patients breathe better, and that includes raising awareness about the effects of mouth breathing and how to correct it.
Why Is Mouth Breathing a Problem?
Breathing through your mouth occasionally, like when you’re congested or exercising intensely, isn’t necessarily harmful. However, habitual mouth breathing, especially during sleep, can lead to serious issues over time.
Some of the problems linked to long-term mouth breathing include:
- Dry mouth and sore throat
- Increased risk of cavities and gum disease
- Nasal congestion (which becomes a cycle!)
- Poor sleep quality and fatigue
- Snoring and obstructive sleep apnea
- Facial structure changes in children
- Reduced oxygen absorption
As author James Nestor discussed on The Joe Rogan Experience (Episode #1506), the nose plays a critical role in filtering, humidifying, and warming the air we breathe. It also produces nitric oxide, a powerful molecule that improves circulation and helps the body absorb oxygen more efficiently. Breathing through the mouth bypasses these important processes, leading to more shallow, less effective breathing.
How Mouth Breathing Affects Children
Mouth breathing in children is especially concerning because it can impact facial development. Prolonged mouth breathing during growth years can lead to a condition known as “adenoid face,” where the face elongates and the jaw and palate don’t develop properly. This can increase the risk of:
- Crooked teeth
- Speech difficulties
- Sleep-disordered breathing
- Poor focus and learning delays
Signs You Might Be a Mouth Breather
According to James Nestor, 25-50% of the population habitually breathe through their mouth. Many people don’t realize they’re mouth breathers until symptoms start to show. Here are a few red flags to watch for:
- Chronic bad breath or dry mouth
- Waking up with a sore throat
- Snoring or restless sleep
- Difficulty breathing through the nose
- Fatigue or brain fog during the day
- Frequent dental issues
If you’re experiencing any of the above, it’s worth getting evaluated, especially if your child is showing these signs.
How to Stop Mouth Breathing and Breathe Better
The good news? Mouth breathing is treatable, and many people can retrain their bodies to breathe through the nose with the right support.
1. Address Nasal Obstruction
If you’re mouth breathing because your nose always feels blocked, there may be an underlying issue like a deviated septum, enlarged turbinates, or chronic allergies.
Treatments might include:
- Nasal sprays or antihistamines for allergies
- Decongestants (short-term)
- Turbinate reduction or septoplasty (if structural issues are present)
Joe Rogan has talked about the life-changing difference this can make on the same podcast with James Nestor, saying, “My nose was broken most of my life. I had a useless nose till I was 40, and then I got an operation to have my deviated septum corrected and the turbinates shaved down. And then it changed my life. It really did. After I got my nose fixed, I was like, ‘Why didn’t I do this before?’ I was robbing myself of oxygen.”
If your nose doesn’t function properly, no amount of breathing exercises will help until the obstruction is corrected.
2. Try Nasal Breathing Exercises
Retraining your body to breathe through your nose can take time, especially if you’ve been a habitual mouth breather for years.
Helpful exercises include:
- Slow, controlled nasal breathing
- “Box breathing” or alternate-nostril breathing (used in yoga and meditation)
- Taping the mouth shut at night (under professional guidance only)
3. Focus on Sleep Position and Environment
Sleeping on your back can make nasal congestion worse and increase the likelihood of mouth breathing.
Tips to improve nighttime breathing:
- Sleep on your side
- Use a humidifier in dry environments
- Keep your bedroom allergen-free (especially from dust mites and pet dander)
4. Work with an ENT Specialist
If mouth breathing has become your norm, it’s important to identify and treat the root cause. At Florida E.N.T. & Allergy, our specialists can evaluate your nasal passages and airway to determine what’s contributing to the problem — whether it’s allergies, a deviated septum, enlarged turbinates, or another issue.
From medical treatments to minimally invasive procedures, our team offers personalized solutions to help you breathe more easily through your nose — day and night.
Ready to Breathe Better?
Mouth breathing isn’t just a bad habit. It can affect your sleep, oral health, appearance, and overall well-being. Whether you’re noticing symptoms in yourself or your child, early intervention can make a big difference.
At Florida E.N.T. & Allergy, we offer comprehensive care to diagnose and treat the root causes of mouth breathing. From nasal evaluations to breathing retraining and surgical interventions, we’ll help you reclaim the many health benefits of proper nasal breathing.
Click here to schedule an appointment and take the first step toward healthier breathing.