Hello, and welcome. I am Dr. Sepehr Nassiripour, and today I want to have an important conversation with you about something you do roughly 20,000 times a day: breathing. It might seem like a simple automatic function, but how you breathe matters just as much as that you breathe. Specifically, I want to explore the profound differences between mouth breathing and nose breathing, and how this choice—often made unconsciously—can alter facial growth and overall health.
In my practice, I frequently see patients who are unaware that the position of their jaw, the straightness of their teeth, and even the definition of their cheekbones are linked to their breathing habits. Whether you are a parent concerned about your child’s development or an adult wondering why you feel tired despite a full night’s sleep, understanding this topic is the first step toward better health.
The Nose is for Breathing, The Mouth is for Eating
I often use a simple phrase to help my patients remember the biological design of our bodies: the nose is for breathing, and the mouth is for eating. While we are capable of breathing through our mouths in emergencies—like when we are sprinting or have a severe cold—it was never designed to be the primary method of air intake.
When you breathe through your nose, a sophisticated filtration system goes to work. Your nasal passages filter out dust and allergens, warm the air to body temperature, and humidify it before it reaches your delicate lungs. Perhaps most importantly, nasal breathing releases a molecule called nitric oxide. This amazing molecule helps widen your blood vessels, improving oxygen circulation throughout your body. When you mouth breathe, you skip all these benefits. You send cold, dry, unfiltered air directly into your lungs, and you miss out on that oxygen-boosting nitric oxide.
The Hidden Impact on Facial Growth
This is where my passion for facial aesthetics and structure really comes into play. The impact of chronic mouth breathing on facial growth, particularly in children, is profound. We call the set of physical traits associated with this habit “adenoid facies” or simply “long face syndrome.” But why does this happen?
The Role of the Tongue
The architect of the face is the tongue. In a proper resting position, your tongue should be pressed gently against the roof of your mouth (the palate), right behind your front teeth. This pressure acts as a natural scaffold. It pushes outward against your upper jaw, shaping it into a wide, healthy U-shape. This width creates plenty of room for your teeth to grow in straight and supports the eye sockets and cheekbones.
However, if you are breathing through your mouth, your tongue has to drop down to the floor of your mouth to let air pass. When the tongue drops, the upper jaw loses its support. Without that outward pressure, the muscles of the cheeks push inward, causing the upper jaw to narrow.
Visual Changes to the Face
Over time, this narrow jaw leads to a cascade of structural changes. As I examine patients, I look for these specific signs:
- A Narrow Face: The face appears longer and thinner than genetically intended.
- Recessed Chin: The lower jaw swings back and down to open the airway, leading to a “weak” chin profile.
- Crooked Teeth: Because the jaw is narrow, there isn’t enough room for adult teeth, leading to crowding.
- Gummy Smile: Vertical growth of the face can cause the gums to show excessively when smiling.
This isn’t just about looks; it is about function. A recessed jaw can compress the airway further, creating a cycle where breathing becomes even more difficult, perpetuating the habit.
Data Point: The Link to Malocclusion
To highlight how significant this is, we can look at the data. Research has indicated a strong correlation between mouth breathing and dental issues. Studies suggest that children who are chronic mouth breathers are significantly more likely to develop malocclusions (misaligned teeth) compared to nasal breathers, often requiring extensive orthodontic work later in life.
Health Implications Beyond the Face
While facial aesthetics are a major concern, the implications of mouth breathing extend deep into our systemic health. When I consult with patients, I always look at the bigger picture.
Sleep and Oxygenation
Mouth breathing is a leading contributor to sleep disordered breathing and sleep apnea. When the jaw falls back during sleep (which happens when the mouth is open), the airway collapses. This stresses the body. Instead of entering deep, restorative sleep, the brain stays in a state of “alert” to keep you breathing.
Data Point: Oxygen Absorption
The efficiency of your breathing changes your blood chemistry. Nasal breathing can increase oxygen uptake in the blood by approximately 10% to 20% compared to mouth breathing. This is largely due to the nitric oxide I mentioned earlier, as well as the resistance provided by the nose which allows the lungs to extract oxygen more efficiently. This difference is massive when you consider it over a lifetime of breaths.
Dental Health and Posture
When you breathe through your mouth, you dry out your saliva. Saliva is the mouth’s primary defense against bacteria. Without it, the risk of cavities and gum disease skyrockets. Furthermore, to open the airway, mouth breathers often tilt their heads forward. This leads to “forward head posture,” which causes chronic neck and shoulder tension.
Mouth Breathing Correction: A Path Forward
If you have recognized these signs in yourself or your child, I want to offer you hope. The human body is incredibly adaptable. Mouth breathing correction is entirely possible, and the benefits can be seen at any age, though the earlier we intervene, the better the structural results.
Here is how we approach correcting these habits to restore balance to the face and body:
1. Clear the Airway
We cannot expect someone to breathe through their nose if it is physically blocked. The first step in mouth breathing correction is often a visit to an Ear, Nose, and Throat (ENT) specialist. We need to rule out or treat enlarged tonsils, adenoids, severe allergies, or a deviated septum. Once the physical blockage is gone, the real work begins.
2. Myofunctional Therapy
Think of this as physical therapy for your mouth. Myofunctional therapy involves exercises designed to strengthen the tongue and throat muscles. The goal is to retrain the tongue to rest on the roof of the mouth. This is critical. Even if we straighten teeth with braces, if the tongue posture isn’t corrected, the teeth will often shift back.
3. Orthodontics and Expansion
For patients where the jaw has already narrowed, we may use palatal expanders. These devices gently widen the upper jaw, creating room for the tongue and opening up the nasal passages physically. This makes nasal breathing much easier and improves facial symmetry.
4. Conscious Breathing Exercises
I often advise my patients to practice conscious nasal breathing. This can be as simple as setting a timer a few times a day to check in on your breathing. Are your lips sealed? Is your tongue up? In some cases, we use mouth tape at night (a safe, porous tape) to gently encourage the lips to stay closed during sleep, retraining the brain to rely on the nose.
For more in-depth reading on the physiological changes associated with breathing modes, I recommend reading this article from the National Institutes of Health (NIH) regarding the influence of mouth breathing on facial growth.
The Positive Outlook
It is easy to feel overwhelmed when you learn about the negative effects of mouth breathing, but I want to leave you with a positive perspective. The body wants to be healthy. When we switch from mouth breathing to nasal breathing, the changes are often rapid and rewarding.
I have seen children whose behavior improved remarkably because they finally started getting good sleep. I have seen adults whose facial features became more defined and whose dark undereye circles vanished simply by changing how they breathe. By prioritizing mouth breathing correction, you are not just fixing a habit; you are unlocking your body’s potential for optimal growth and vitality.
Breathing is the foundation of life. By ensuring we breathe through our noses, we build a foundation that supports a healthy face, a beautiful smile, and a vibrant life. If you suspect you are a mouth breather, I encourage you to seek out a professional evaluation. It is a small change that makes a world of difference.
