A growing wellness trend, mouth taping is on the rise. Promising deeper sleep, enhanced energy and fresher breath. Do you tape your mouth shut overnight? Here’s what you need to know, by editor Trudi Brewer.

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If the simple practice of placing a strip of tape over your mouth before bed could give you a better sleep, it’s worth a shot, right? Mouth taping has become one of the fastest-growing wellness trends for encouraging nose breathing during sleep. It claims to reduce snoring and prevent bad morning breath. Most wellness trends and supplements that support sleep are on the rise, so it’s not surprising that mouth tape is too. Also, if the latest stats are to be believed, approximately 48 per cent of Kiwis experience sleep difficulties, from struggling to fall asleep, not sleeping through the night, or waking up before dawn. But does this unusual practice deliver the benefits it promises? According to research, or the lack of it, most of the reported benefits of mouth taping remain anecdotal. However, nasal breathing is often considered beneficial for general well-being. Read on to learn more.

What are the benefits?

According to the Sleep Foundation, mouth taping encourages you to breathe through your nose while sleeping. This promotes more efficient oxygen uptake, reducing dry mouth to prevent cavities and gum disease, and supporting a calm, regulated nervous system. It also helps filter allergens and humidifies incoming air while promoting optimal oxygen exchange.
There is nothing more valuable than a great night’s sleep to regulate, recharge and regenerate your body. When you breathe through your mouth overnight, this moves you into a lighter sleep cycle, meaning you’re missing out on that REM or restorative rest, pushing your nervous system into a ‘fight or flight’ stress response. In short, mouth taping can help promote rest and reduce stress. It can also 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.
Also, several mouth tapes are emerging that are also infused with skincare ingredients that target fine lines around the mouth.

Where did mouth taping come from?

Linked to yogic practices - the first thing a yoga teacher asks before you kick off a class is breathe through your nose, which activates the parasympathetic system. This is your body’s inner relaxation system, which contributes to a feeling of calm. More recently, nasal breathing has been popularised by scientists like James Nestor, the author of Breath, which focuses on functional breathing techniques. Ayurvedic medicine also advocates the importance of nasal breathing as essential to optimal health. Mouth taping is the modern way to revive these ancient practices.

Who can benefit from Mouth taping?

Author James Nestor, believes around 90 per cent of us are not breathing correctly, largely due to stress. This would suggest that mouth taping could help. He adds, “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 unwind at the end of a busy day”. For anyone who wakes up regularly feeling unrested and experiences low energy throughout the afternoon, mouth taping could be worth trying. Finally, athletes use mouth tape to optimise their breathing efficiency and recovery.

How to mouth tape

Choose a tape that’s comfortable, breathable and easy to remove; this may mean trying a few brands. 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. Try it for a few hours, and try to breathe normally through your nose even if you feel the urge to breathe through your mouth. It does take time to get used to the sensation before gradually extending the duration to overnight. Mouth taping isn’t for everyone. Anyone with anxiety, claustrophobia, asthma or any respiratory or heart condition should always consult their GP before attempting to use it overnight.