6 Techniques to Prevent Mouth Breathing

From a deviated septum to enlarged adenoids, mouth breathing can have a wide range of causes. Even a nasal blockage stemming from influenza, allergies, or a cold can cause mouth breathing.

Luckily, an orthodontist in Chesapeake from the experienced, top-level professionals at Eastern Virginia Orthodontics can help you overcome mouth breathing. With locations in Virginia Beach, Norfolk, and Chesapeake, our orthodontists are highly-trained in solving any issue relating to your oral health.

1. Clear Your Nose

Saline nasal sprays, or salt water solutions, can help clear the nasal passages and make it easier to breathe through the nose. Simply adding a few drops of salt water to each nostril with a dropper before bed or any time of the day can be effective for many.

You can also purchase over-the-counter saline solution sprays such as NasalCrom or Ocean Saline Nasal Spray to help keep your sinuses and throat moist. Many people find that using a neti pot filled with a saline solution can also help to clear your nasal passages.


2. Practice Active Breathing

Active breathing practices, such as pursed-lip breathing and yoga, can help prevent mouth breathing by strengthening the muscles around the nose. This allows the nose to stay open more easily and makes it less likely for mouth breathing to occur.

Additionally, by consciously monitoring your breathing, you can train yourself to become aware of when you are mouth breathing and quickly take corrective action. Active breathing practices can help reduce inflammation in the nasal passages and sinuses, making it easier to breathe through your nose.


3. Reduce Stress and Anxiety

High levels of stress and anxiety can cause your body to tense up, which can make it more difficult for your nasal passages to open and for you to breathe through your nose. Taking time out of your busy day to relax, such as by meditating, practicing yoga, or taking a warm bath, can help reduce stress and anxiety levels, and make it easier to breathe through your nose.

Additionally, talking to a therapist or counselor can provide helpful tools for managing stress and anxiety in the long term. Avoiding common stress triggers, such as caffeine and alcohol, can also reduce stress.


4. Improve Breathing During Sleep

Choosing the right pillow is essential for preventing mouth breathing. The pillow type you prefer should support your head and neck in a neutral position while you sleep. A pillow that is too high or too low can cause your airways to become blocked, making it harder to breathe through your nose.

Memory foam pillows are often recommended for mouth breathers because they provide extra support and keep your neck in alignment.


5. Hit the Gym

Working out can also be beneficial in preventing mouth breathing. Exercise helps to strengthen the muscles around the mouth and nose, allowing them to stay open and clear more easily. Furthermore, exercise helps reduce another mouth-breathing cause: high stress and anxiety levels.

Additionally, regular physical activity can help increase the oxygen levels in your body and make it easier for your body to take deep breaths through your nose.

6. Use Oral Devices

Using oral devices such as nasal strips, chin straps, and mouth guards can help prevent mouth breathing by keeping your mouth and nose open. Nasal strips, which are small adhesive strips you can apply to the bridge of your nose, can help keep your nostrils open and make it easier to breathe through your nose.

Chin straps, which keep your jaw in place, can also help keep your mouth closed while you sleep. Mouth guards, which prevent you from grinding your teeth and help open up your airways, are another option for preventing mouth breathing.


See an Orthodontist in Chesapeake

Mouth breathing can affect your daily life. Those in the Chesapeake area can trust the experts at Eastern Virginia Orthodontics to find a solution to this burdensome condition.

If you are in the armed forces and are concerned with how mouth breathing may be affecting your performance, visit our Virginia Beach military orthodontist. Those in need of a Norfolk orthodontist can contact us for an appointment as well. Our staff is always eager to help you book a visit that fits your schedule.