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The Healf Source
Mouth Taping Is Trending Again - Should We Be Doing It?
Written by: Dr Charlotte Leigh BChD
Written on: February 1, 2025
Dr Charlotte Leigh graduated from the University of Leeds 2012 and works in general practice at Montagu Dental in Central London. After completing a MSc in restorative dental practice with distinction at the Eastman Dental Institute in 2019, she wrote her dissertation on "What do general dental practitioners know about Snoring and Obstructive Sleep Apnoea?" - The answer is very little, and this inspired her journey. She shares her tips with us.
Mouth taping is one of the new health trends that has gained substantial popularity on social media over recent years. Everyone wants to optimise his or her sleep so we can feel rested and ready to go (now that January is over!)
What is mouth taping?
The practice involves placing a small piece of medical tape over the mouth usually just below the nose to just under the bottom lip to encourage you to breathe through your nose. The publication of Breath by James Nestor discusses the practice of breathwork and the demand and discussion on social media platforms including TikTok has risen dramatically.
Many influencers endorse practice asserting that it promotes nasal breathing and other benefits such as improving energy and focus, aiding digestion, reducing brain fog, gum disease, cavities and bad breath
Mouth breathing or nasal breathing?
Mouth taping promotes nasal breathing. Nasal breathing is preferred because our nose controls the air temperature, filters the air, humidifies the air and releases nitric oxide.
Mouth breathing is more common in those that have enlarged tonsils or adenoids, any nasal pathology (including trauma), congestions issues or illnesses and shortness of breath such as asthma. Breathing through your mouth can increase the likelihood of bad breath, increased risk of decay and gum disease, dry mouth and headaches.
Is it evidence based?
There is limited good quality evidence about the efficacy of mouth taping which is why some health professionals are reluctant to recommend it. There have been some studies that show an improvement using mouth tape for snoring and sleep apnoea, however, I would highly recommend you see a health professional either a dentist or a doctor for a comprehensive sleep assessment before undertaking this trend. A recent study reviewed the evidence available based on the social media claims.
What are the side effects?
Some people can have side effects of mouth tapping including anxiety around having their mouth taped shut. If you have a hard time breathing your nose particularly if there’s any associated pathology, it is not recommended. Mouth tape can cause irritation on the skin around the lips and can occasionally cause pain taking it off, particularly if they have a lot of facial hair.
For many it can take some time to get used to and may make your sleep more unpredictable (initially). Those who have been diagnosed with obstructive sleep apnoea, severe cardiovascular and respiratory disease should not mouth tape.
What are the alternatives?
If you are a snorer or diagnosed with obstructive sleep apnoea then see a healthcare professional for a sleep test and treatment. Mouth taping alone is usually ineffective and in some cases can be dangerous.
Myofunctional therapy is the training of orofacial muscles to treat orofacial disorders caused by insufficient or habitual nasal breathing or mouth breathing. Treatment with an ENT doctor, sleep physician or dentist may be advised to correct any pathology.
How do you mouth tape?
Mouth tape is a medical grade tape which is made for use on human skin porous or breathable type with mouth strips. Some contain holes or slits and it is often hypoallergenic which enables use on sensitive skin and they have a degree of flexibility to ensure they are comfortable.
Complete your wind down and night-time routine. After brushing your teeth and doing your oral care and skin care (you can put a little bit of moisturiser on the skin around your lips) and then safely place the mouth tape over your lips.
I would recommend doing a trial run for a few hours to see if you can get used to it and tolerate the mouth tape. Nasal strips are also available to help breathing through your nose. These nasal strips that are placed over the bridge of your nose that help open up the nasal passages and these can make it easier for you to breathe through your nose. If you suffer from any nasal issues, ensure the underlying issue is treated.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
