Nose Breather vs Mouth Breather – How Would You Rather Look?

  • by Matt Phelps

Breathing is a constant, unconscious process.

Your body needs oxygen, which it gets from breathing.

Without oxygen, your cells would die quickly.

But are you breathing "correctly"

Let's be honest; breathing isn't something most of us give much thought to.

Your mouth and nose are both ways to get air to your lungs, and healthy people use both.

For instance, breathing through your mouth during intense exercise will get oxygen to your muscles faster.

On the other hand, breathing through your mouth all the time can cause several health problems.

So what is the difference between a mouth breather and a nose breather, and what effect does it have? 


nose breathing vs mouth breathing



How Do We Breathe?

First, the air we breathe goes through the nose.

The nose has tiny hairs called cilia that work as filters.

The cilia then filter, moisten, and warm or cool the air (depending on the temperature) before it goes into the lungs.

Next, the air goes through the windpipe, which is lined with mucus.

This is another way to stop particles from getting into the lungs.

Furthermore, that air goes into the lungs, where oxygen is pumped into the bloodstream and sent to all parts of the body. 

In exchange, the air that leaves the body carries carbon dioxide from the cells.

Carbon dioxide is a waste product that leaves the body when breathing.



What Is Mouth Breathing?

Now that we understand the process of breathing, it’s easy to assume everyone breathes through the nose.

During "normal" breathing, you need little effort because breathing is steady and through the nose.

But some people mostly breathe in and out through their mouths.

This is called "mouth breathing."

Mouth breathing is noticeable since it's louder and faster than usual, and noticeable chest movements sometimes accompany it. 

There are several causes of mouth breathing. Let’s discuss them.



What Causes Mouth Breathing?

Several things can cause mouth breathing, but most of the time, it is caused by a blocked or partially blocked nasal airway.

Basically, something is getting in the way of air going into the nose.

If this happens, our bodies will automatically use the other way to get oxygen through our mouths.

Anxiety and stress can also make people breathe through their mouths instead of their noses.

This is because anxiety and stress affect the sympathetic nervous system, making people breathe quickly.

Some may have a medical issue (such as sleep apnea) that causes them to breathe primarily through their mouths when asleep.

For others, they may just be natural mouth breathers.


The Benefits Of Nose Breathing 

While mouth breathing is possible, our bodies were made so that we breathe through our noses.

When breathing is restricted, the lungs can't work as well, which makes the body have less energy.

Since oxygen is the main thing that keeps us alive and exhaling is the primary way our bodies get rid of waste, bad breathing can cause many health problems, from high blood pressure to sleeping issues.


Here are a few benefits of nose breathing:

1. Many of us feel stressed, overworked, and overstimulated daily, which keeps us in a constant "fight or flight" state. We can take fuller, deeper breaths when we breathe in and out through our noses. This makes the lower lungs work harder to send more oxygen to the rest of the body.


2. Another good reason to breathe through your nose? It can help you work out better!

When we breathe through our noses, we get more oxygen, which gives us more energy and vitality.

The lungs get oxygen from the air when you exhale and breathe in because the nostrils are smaller than the mouth.

Air and oxygen flow back into your lungs when you breathe through your nose.

And because we exhale more slowly through the nose than through the mouth, the lungs have more time to get oxygen from the air we've already taken in.


3. When there is a good exchange of oxygen and carbon dioxide during breathing, the pH of the blood will stay in balance.

Oxygen absorption decreases if carbon dioxide is lost too quickly, like when you breathe through your mouth.

This can make you feel dizzy or even make you pass out.


4. When we breathe in through our noses, the air goes through the nasal mucosa, which makes the nerves that control breathing work.

When you breathe through your mouth, you bypass the nasal mucosa.

This makes breathing hard, leading to snoring, irregular breathing, and sleep apnea.


5. When we breathe through our noses, we must slow down until we learn how to breathe correctly.

This helps lower blood pressure and stress. It also keeps us from working too hard when we're working out.


6. As air comes in through our noses and sinuses, it is filtered, warmed, or cooled.

Our sinuses make nitric oxide, which, when breathed into the body, fights harmful bacteria and viruses, keeps blood pressure in check, and makes the immune system stronger.




Mouth breathing vs. nose breathing


1.   Face growth and development

When we breathe in through our noses, the air passes through the nasal mucosa.

This stimulates the reflex nerves that control breathing and help us get a good night's sleep.

When you breathe through your mouth, you bypass the nasal mucosa.

This makes breathing hard, leading to snoring, irregular breathing, and sleep apnea.

Human Growth Hormone (HGH) is made when a person is in a deep sleep.

HGH is vital for a child's brain development and long bone growth.

Most of the time, a child who is a mouth breather will grow up to have flatter facial features, less prominent cheekbones, a longer face, droopier eyes, less muscle tone, a narrower palate, and even a smaller lower jaw.



2.   Oxygen and Sleep

When adults and kids breathe through their mouths during the day, they likely do the same thing all night.

Sleep apnea and changes in carbon dioxide and oxygen levels in the blood are directly linked to mouth breathing at night and an obstructed airway.

When less oxygen can get to the brain, it is hard for many kids to learn and pay attention in school.

Adults often have symptoms like feeling tired all the time and having a foggy mind.



3.   Speech

Children are more likely to have trouble making specific speech sounds when their mouths are open.

The most common speech problem is a lisp, which is when you can't make "S" sounds right.

When your mouth opens, you also have a "tongue thrust swallowing pattern."

This makes it hard to talk.

This way of swallowing makes the tongue stick out or move forward when talking or swallowing.



4.   Braces and the Stability of Your Teeth

If you breathe through your mouth or push your tongue forward, the stability of the way your teeth fit together will be affected after you take off your braces.

This means that you will likely need braces again if you keep breathing through your mouth.


Facial differences from mouth breathers to nose breathers



How Can I Start Nose Breathing?

If you tend to breathe through your mouth, there are a few things you can do to help you breathe through your nose:


1.    Get your allergies and sinuses checked out

When you have allergies or a sinus infection, your nose can get stuffed up, making it hard to breathe through your nose.

If you think either of these conditions could make you breathe through your mouth, you should see a doctor to get a diagnosis and treatment.


2.    Use a nasal irrigation device

Nasal irrigation is a way to clean out the nose's passages by rinsing them with a saline solution.

This can help get rid of any mucus or congestion that may be blocking the airways.


3.    Use a humidifier

A humidifier can add moisture to the air, making it easier to breathe through your nose and help clear up stuffy noses.


4.    Do breathing exercises

You can train your body to breathe with your mouth closed by doing breathing exercises.

The best way to breathe is slowly through the nose (about 8 to 10 breaths per minute) and deeply from the diaphragm or belly.

The slower breathing rate raises the level of carbon dioxide in the blood, which helps the body return to a calm state and leave the state of stress.


5.    Get your sleep problems checked out 

If after trying the above techniques, you still breathe through your mouth at night, it's likely that sleep apnea or another related condition.

This may keep you from getting a good night's rest.

In this case, you should see your doctor to find out what's wrong and how to treat it.


Once you've taken care of anything that might get in the way, you can start breathing through your nose.

Just like any other habit, you will perfect the act of nose breathing with constant practice.

Set a reminder on your phone to take slow, deep breaths from the bottom of your lungs.

If you find yourself breathing through your mouth again, stop and take 10 deep nose breaths.

Sooner than later, you'll be able to enjoy all the benefits of nose breathing.




Does Mouth Breathing Change Your Face?

The simple answer is "Yes."

As discussed earlier, constant mouth breathing is bad for the teeth, jaw, and nasal cavities.

If an adult or child can't keep their nose clear, their body will have to adjust so that they breathe through their mouths instead.

While this isn’t deadly, it will change your appearance over time. It is also bad for your health in both the short and long term.

Breathing isn’t just for oxygen.

Your facial, neck, and jaw muscles are shaped by how you breathe.

When your muscles work well and are in balance, your tongue can rest against your palate.

This helps shape your teeth and maxilla bone.

People who breathe through their noses have good tongue posture, which makes their cheekbones stand out and gives them a wider face by putting force on their jaw.

When people breathe through their mouths, their tongues have nowhere to rest, which makes their faces move down and in.

People who breathe through their mouths all the time have narrow faces and cheekbones that don't stand out well.



How "Mewing" Can Help Mouth Breathing

Mewing is a trend that went viral in 2018, however a lot of people don't know what mewing really means. 

To summarize it, Mewing is mostly just: 

  •     Breathing Through the Nose 


Think about it.

These are also two major techniques that can help mouth breathers. 

We've talked about how important it is to use your nose to breathe.

So if you can correct your tongue posture and actively breathe through your nose, you will achieve optimum facial health.

Mewing will fix the "damage" to your face that mouth breathing has caused much faster than anything else.

The correct tongue position will speed up the changes you want to see in your facial structure.

Mewing will probably take a lot of practice, since you probably don't think twice about relaxing your tongue against the roof of your mouth.

Over time, your muscles will remember how to put your tongue in the right position for mewing, so it will feel natural.

Need more information about Mewing? Here is a complete guide to mewing.





If you are a mouth breather, it would be best if you fixed it.

Not only is nose breathing good for your health, it will also make you look attractive.

That in itself is enough motivation to get you started on your breathing exercises.

If that doesn't make you want to do it, I don't know what will.




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Matt Phelps- founder of Jawline Gum

   Matt Phelps

    YouTuber & Founder of STEEL


P.S is a strong, chiseled jawline attainable for EVERYONE?👇

7 Step Jawline Cheat Sheet


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