Mouth Taping: The Sleep Hack For Better Health

How does it work?

“Mouth taping involves placing a specialised, skin-friendly adhesive strip over the lips to encourage nasal breathing during sleep. It works by gently keeping the mouth closed, prompting the body to rely on the nose for airflow. Doing so can optimise breathing patterns, as nasal breathing filters, humidifies and warms the air we inhale.” – Dr Vijay Murthy, functional medicine doctor & co-founder of Murthy Health

What are the benefits?

“Mouth taping encourages you to breathe through your nose while sleeping, promoting more efficient oxygen uptake, reducing dry mouth to prevent oral disease, and supporting a calm, regulated nervous system. We need deep sleep to regulate, recharge and regenerate. If you breathe through your mouth overnight, this moves you into a lighter sleep cycle, meaning you’re missing out on restorative rest and pushing your nervous system into a ‘fight or flight’ stress response. In short, mouth taping can help promote rest and reduce stress, leading to a boost in wellbeing.” – Dr Sebastien Louis Lomas, sleep expert at Healf 

“Improved sleep quality is top of the list, as mouth taping encourages nasal breathing, which can help reduce snoring and sleep apnoea symptoms. Nasal breathing also facilitates nitric oxide production, which supercharges oxygen delivery to tissues, leading to enhanced energy and vitality. Mouth taping can also play a role in improving oral health, as keeping the mouth closed reduces dryness, bad breath, and the risk of cavities and gum disease.” – Vijay 

Where did it originate?

“Mouth taping has links to yogic practices. Think about a yoga class – the first thing they say is breathe through your nose. By breathing through your nose, you active your body’s inner relaxation system – your parasympathetic system – which contributes to a feeling of calm and restoration. More recently, nasal breathing has been popularised by scientists like James Nestor, the author of Breath, and Patrick McKeown, a breathwork coach and founder of The Oxygen Advantage, which focuses on functional breathing techniques.” – Nichola Henderson, holistic life coach

“Ayurvedic medicine has long valued nasal breathing as essential to optimal health. Mouth taping offers a modern way to revive this ancient wisdom.” – Vijay 

Who’s it for?

“In Breath, James Nestor states that around 90% of us aren’t breathing properly, largely due to stress. This would suggest most of us would benefit from increasing awareness on the breath as a first step. Mouth taping may also benefit those with anxiety disorders or those who struggle with chronic stress, as well as those who struggle to relax and have feelings of overwhelm.” – Nichola 

“If you regularly wake up feeling unrested and experience suboptimal energy throughout the day, mouth taping could be worth trying. Similarly, it could also benefit athletes looking to optimise their breathing efficiency and recovery.” – Vijay 

Where do you start?

“Start by taping your mouth while awake and at rest. Choose a tape that’s comfortable, breathable and easy to remove. Start with a small section, like a narrow strip placed vertically in the centre of your lips – this is a gentle way to ease into the practice. Spend five minutes observing your breathing. Do you feel an urge to breathe through your mouth, or does nasal breathing feel natural and relaxed? Use this time to familiarise yourself with the sensation before gradually extending the duration over days or weeks as you build confidence.” – Nichola 

Is it safe?

“It’s important to stress mouth taping isn’t for everyone. Those with anxiety, severe stress, claustrophobia, asthma or any respiratory or heart condition should always consult their GP before attempting it. Mouth taping is highly individual – while some may benefit, others may find it uncomfortable or challenging.” – Nichola 

What was your experience of mouth taping – would you recommend it to others?

“I’ve found mouth taping to be incredibly beneficial. Initially, it was challenging to get used to, but over time, I noticed significant improvements in my sleep quality and overall energy levels. It’s a simple yet powerful tool for enhancing sleep and wellbeing.” – Jamie Clements, breathwork specialist and founder of The Breath Space 

“I have tried mouth taping and noticed at first it felt restrictive – more of a mental challenge than a physical one. I built it up slowly over time during the day to increase my overall awareness of my breathing patterns, encouraging me to check in with my breath throughout the day.” – Nichola 

For more, visit COACHINGBYNIC.COM, MURTHYHEALTH.COM, HEALF.COM & THEBREATHSPACE.CO.UK

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.