Have you been breathing through your mouth more often than your nose? Be careful, breathing through your mouth can dry out your mouth and trigger a sore throat if you keep doing it. In addition, this habit is also not considered attractive by most people. If it's not rooted in habit, it's most likely caused by a structural problem or a stuffy nose. To stop the habit, first identify the cause, then apply the various steps needed to build a healthier breathing habit, namely through the nose.
Step
Part 1 of 3: Determining the Cause
Step 1. Try breathing through your nose for 2 minutes
Keep your mouth shut, watch the clock, and try to breathe through your nose for 2 minutes nonstop. If you find that you're having a hard time doing it, it's more likely that it's not a habit, but rather a structural problem or a stuffy nose.
- If the cause is a structural or physical problem, immediately see a doctor for an accurate diagnosis.
- On the other hand, if you don't have difficulty breathing through your nose, it means that you're used to breathing through your mouth so it's easier to fix.
Step 2. Do an allergy test to treat a stuffy nose
Allergies are one factor that can clog your nose and force you to breathe through your mouth instead of your nose. In addition, dust and animal hair are also the most common causes of nasal congestion. To find out the exact cause, consult a doctor and do allergy testing if needed.
- Chances are, your doctor will prescribe medication to clear your airways.
- Another common cause of nasal congestion is influenza.
Step 3. Get an oral exam if you have trouble breathing through your nose
In fact, the act of breathing through the mouth can be caused by structural factors such as jaw position, mouth position, or deviated septal position. To correct the problem, the dentist can identify whether wearing braces or another orthodontic appliance may be the right solution. Therefore, try to arrange an appointment with the dentist and discuss the problem you are experiencing in detail.
In some cases, wearing braces can stop you from breathing through your mouth
Step 4. See an ear, nose and throat (ENT) specialist
An ENT specialist can help identify the exact cause if your procedure is not based on an allergy or specific oral problem. Most GPs can refer you to a trusted specialist if they can't find the root of the problem.
Some of the common causes are the size of the tonsils or tonsils that are too large. Therefore, you can have tonsil removal surgery to facilitate the process of breathing through the nose
Part 2 of 3: Breathing Through the Nose
Step 1. Whenever you notice that you are breathing through your mouth, change it immediately
If the act of breathing through your nose isn't caused by a structural problem or another oral problem, you're used to it. For that, get rid of the habit by increasing your self-awareness when you accidentally do it. Whenever you start breathing through your mouth, be aware of the action and change it immediately!
Step 2. Remind yourself to breathe through your nose by writing it down on a sticky note
If you're not used to breathing through your nose, try reminding yourself by writing these rules down on a piece of paper or a sticky note. For example, write “breathe” on a sticky note and post it on your computer screen or in your favorite book to remind you to breathe through your nose.
Step 3. Use a nasal spray to clear blocked nasal passages
If the stuffy nose is due to allergies or the weather is too cold, try a special spray to relieve it. You can easily buy nasal sprays at various pharmacies. Before using it, make sure you read carefully the instructions on the medicine package! After that, manually clean the nasal mucus, insert the tip of the applicator into your nose, then press the applicator to spray the liquid inside your nose.
Step 4. Wash carpets and sheets, at least once a week
Sheets and carpets can trap animal hair and dust, which can make your allergies worse. Therefore, make sure you clean both once a week to prevent dust from accumulating and afterwards, make it easier for you to breathe through your nose.
- If you've been sleeping with pets all this time, try to stop doing it and pay attention to the impact it has on your nasal health.
- Furniture that is covered in synthetic leather, cloth, or other upholstery is more prone to trapping dust and dirt. Therefore, you should choose furniture made of genuine leather, wood, or vinyl.
Step 5. Do the exercises to clear the nose
To do this, breathe in through your nose for 2-3 minutes nonstop. After that, close your mouth, take a deep breath, and pinch your nose with your fingers. If you have trouble holding your breath any longer, slowly exhale through your nose. Do this process several times until your nasal passages are completely clear.
Step 6. Do yoga or other exercises that focus on breathing patterns
Various types of exercise such as running, cycling, and yoga require good breathing techniques. If possible, take a professional class to learn proper nasal breathing techniques. Also, consult your bad habit of breathing through your mouth to the instructor.
Part 3 of 3: Stop Breathing Through Your Mouth While Sleeping
Step 1. Lie on your side
Generally, a person will be compelled to take deep breaths through his mouth if he sleeps on his back. Therefore, try changing your sleeping position to reduce the chances of snoring or breathing through your mouth while you sleep.
Step 2. Sleep with your head elevated when you have to sleep on your back
If you find it difficult to get rid of the habit of sleeping on your back, try sleeping on a pillow so that your head is elevated and your breathing rhythm is more normal. It's a good idea to make sure your head is elevated at an angle of 30-60° to encourage your mouth to close and so you'll be breathing through your nose.
Step 3. Tape your mouth
One method you can try is to isolate your mouth to keep it closed while you sleep.
To make the tape or insulation easier to remove, first glue and peel it off a few times in the palm of your hand
Step 4. Put on a nasal tape while sleeping
These days, you can easily buy nasal patches at major pharmacies. Wearing it is effective at forcing you to breathe through your nose while sleeping while clearing your nasal passages. To use it, peel off the tape from the plastic, then immediately attach it to the bridge of your nose.
Read the instructions on the packaging before using it
Step 5. Wear a chin strap (usually found on helmets) to keep your mouth closed while sleeping
You can easily find good quality chin straps in various online stores. To use it, wrap the rope around your face until the corners meet at the top of your head. Wearing a chin strap is a fairly effective method of stopping the process of breathing through the mouth.
