Mouth Taping- does it work?
If you're struggling with snoring, jaw tension, shallow breathing, poor nervous system regulation or disrupted sleep, you may have come across mouth taping as a potential solution. But is it safe? Does it really work? And how does it tie into osteopathy?
At Tugun Osteopathy, our team of osteopaths are trained to look at the body holistically—how one part affects the function of others. Mouth taping is one of those simple yet powerful tools that can support whole-body health, from sleep to breathing to posture.
What Is Mouth Taping?
Mouth taping is the practice of gently taping the lips closed during sleep to encourage nasal breathing. While it may sound odd at first, it’s a well-supported method to retrain your body to breathe through your nose—a more physiologically efficient and calming way to breathe.
Nasal breathing:
Filters and humidifies air
Engages the diaphragm more effectively
Increases nitric oxide production (which helps oxygen delivery)
Reduces sympathetic (fight or flight) stress
What Tape Should You Use?
Safety and comfort are crucial. Never use regular adhesive tape or anything that could block airflow entirely. There are now plenty of brands that sell specific mouth tape or a sports tape such as rock tape can work well too.
How to Mouth Tape Safely
Start slowly: Try it for 10–15 minutes during the day while reading or watching TV.
Apply tape: Place a small vertical strip across the center of your lips, or use specially designed strips.
Practice some breathwork while you get used to the tape and to reduce any anxiety.
Never force: If you feel anxious or congested, remove the tape. Always prioritize comfort and safety.
Breathwork to Adjust to Mouth Taping
If you're not used to nasal breathing, incorporating breathwork can ease the transition:
Box Breathing (Inhale 4s – Hold 4s – Exhale 4s – Hold 4s)
Diaphragmatic Breathing
Practice for 5–10 minutes during the day to help retrain your respiratory patterns.
How Long Should You Mouth Tape?
Start with 10–15 minutes a day while awake.
Gradually increase to overnight taping once you're comfortable.
Most people notice changes in 1–2 weeks, but optimal nasal breathing may take a few months of consistent practice.
Proven Benefits of Mouth Taping
1. Reduces Snoring and Sleep Apnea Symptoms
Mouth taping promotes nasal breathing, which helps keep the airway open and reduces vibrations that cause snoring. A 2022 study in Healthcare journal found significant improvement in mild obstructive sleep apnea cases with mouth taping.
2. Improves Rib and Diaphragm Movement
Mouth breathing often leads to shallow chest breathing. Nasal breathing engages the diaphragm, which promotes:
Better lower rib expansion
Increased oxygenation
Less upper trapezius and neck tension
3. Supports Pelvic Floor Function
The diaphragm and pelvic floor work in sync. When we breathe deeply through the nose, the diaphragm descends fully, triggering a natural expansion and relaxation of the pelvic floor muscles. Chronic mouth breathing and poor diaphragm engagement can disrupt this rhythm.
4. Helps Reduce Jaw Tension
Mouth breathing often leads to a forward head posture and overuse of the jaw muscles. Taping the mouth encourages proper tongue posture and relaxation of the jaw. Some patients report a reduction in TMJ (temporomandibular joint) discomfort and tension.
Who Should Avoid Mouth Taping?
People with severe nasal congestion, sinus infections, or deviated septum
Individuals with severe sleep apnea (consult a doctor first)
Children (unless advised by a healthcare provider)
Anyone experiencing panic or anxiety with tape
Mouth taping isn’t just about better sleep. It’s about restoring the natural flow of breath, which has ripple effects through the jaw, ribs, diaphragm, and even the pelvic floor. It’s a low-cost, evidence-based tool that aligns perfectly with the osteopathic philosophy of holistic, functional movement and autonomic balance.
If you're curious about how mouth taping and breath training could support your body’s structural health, our osteopaths are here to help. Book an appointment to explore how breathing retraining and manual therapy can work together for your unique needs.