Mouth breathing has many causes, from sinus problems, sleep apnea, enlarged tonsils or adenoids, to obesity. This type of breathing is dangerous, increasing the risk of coronary disease, anxiety and dental problems in children. To rid yourself of mouth breathing, you can take steps at home that will help you retrain yourself to breathe through your nose instead of your mouth. Surgery is offered for those who do not find non-invasive treatments helpful. However, surgical procedure should only be considered after exhaustion of all other options.
Step 1
Treat colds and allergies as soon as symptoms become apparent. Blockage in the nasal passage worsens mouth breathing, especially during sleeping hours. Take an antihistamine or sip hot fluids, such as tea, to help loosen mucous and unblock nasal passages.
Step 2
Practice breathing through your nose several times during the day. In time, this becomes a habit, and you will automatically start breathing through your nose instead of your mouth during waking and sleeping hours.
Step 3
Sleep on your back. This opens your airways and takes pressure off the sinus cavities, stimulating air exchange through the nose instead of the mouth. Sleeping on your back also aids nasal secretions to drain properly.
Step 4
Sleep while wearing a breathing strip or chin strap. These can be found in drugstores. Breathing strips open up nasal passages, while a chin strap keeps your mouth closed, forcing you to breathe through your nose.
Step 5
Perform breathing exercises throughout the day. Inhale deeply through your nose and exhale through your mouth several times. This will help ease anxiety and stress while promoting proper breathing technique.
Step 6
Eat a healthy, well-balanced diet of whole grains, lean meats, vegetables and fruits to lose weight. Obesity and overweight put a constant strain and pressure on your lungs and nasal passages due. Losing weight will ease this pressure and make nose breathing easier.
