Breathing not only keeps oxygen and nutrients circulating through our bodies in an optimal way; this reflex action, being connected to the central nervous system, alerts us to danger and helps us to relax in high-stress situations.
As it is an involuntary action, it is not uncommon for us to lose control over it. One of the consequences of losing this control is chronic mouth breathing, in other words, the tendency to breathe through the mouth rather than through the nose.
This seemingly harmless breathing habit can have an impact on the general and oral health of the person who suffers from it.
Poor oral health as a consequence of chronic mouth breathing
One of the most direct consequences of chronic mouth breathing is the loss of the natural protection of our oral cavity.
Breathing mainly through the mouth dries out the oral cavity and reduces the production of saliva, which is responsible for maintaining a balanced pH and acidity in the mouth, as well as reducing the presence of bacteria.
Low levels of acidity and pH can have repercussions on oral health, causing moderate problems such as tooth decay or bad breath, or irreversible problems such as periodontitis.
Bruxism is another direct consequence of chronic mouth breathing, a condition that wears down the surface of the teeth causing cracks, tension and pain in the jaw and face, tooth sensitivity or headaches, among other ailments.
Other consequences of chronic mouth breathing
However, the oral cavity is not the only part of the body that can be affected by chronic mouth breathing.
Chronic fatigue
Although this condition can be caused by a whole host of other conditions, if you tend to breathe mainly through your mouth, your body may not be getting all the oxygen it needs.
Nasal breathing provides 10-20% more oxygen than mouth breathing, as well as facilitating the release of nitric oxide, which is responsible for improving blood oxygenation. Mouth breathing does not have the same capacity to perform this function, so mouth breathing does not bring enough oxygen to the body and consequently increases the feeling of fatigue.
Poor sleep habits
To study the influence of breathing on sleep quality, Stanford scientists conducted an experiment in which, for 10 consecutive nights, they analysed the quality of sleep after blocking the nostrils with silicone and surgical tape.
The subject of the study was James Nestor, a renowned science journalist and author of several books on the role of breathing in our lives beyond the involuntary act that keeps our lungs active.
During these 10 nights, Nestor’s blood pressure shot up 13 points, as he was forced to breathe exclusively through his mouth, placing him in stage 1 hypertension.
If you wake up with a dry mouth or more fatigued than usual, there is a good chance you are a night-time mouth breather.
High levels of stress
Slow, deep breathing activates the parasympathetic nervous system, the part of the central nervous system that promotes relaxation and reduces stress.
However, when we breathe through our mouths, we breathe quickly and superficially (into our chest rather than our belly), which stimulates the sympathetic nervous system, responsible for activating the ‘flight’ response in stressful or dangerous situations.
Beyond what causes chronic mouth breathing, chronic stress has its own dangers: it increases the risk of depression and anxiety, digestive problems, sleep problems, weight gain, cognitive impairment, heart disease, hypertension or stroke, among others.
Asthma
Chronic mouth breathing contributes to allergic rhinitis, a condition that, according to an article published in Allergy, Asthma & Clinical Immunology, triples the likelihood of developing asthma.
When you have asthma, your airways narrow, so breathing through your mouth can make it worse.
The reason is simple: the small hairs that line the mucous membranes of the nose (cilia) have the protective function of filtering the air we breathe and removing agents that are potentially harmful to our health.
Breathing through the mouth eliminates this filtering, making the oral cavity a direct access route for any of these agents.
According to several studies, mouth breathing potentially increases asthma-related mortality due to increased sensitivity to inhaled allergens.
Avoiding chronic mouth breathing
The positive side is that, despite being involuntary, breathing can be educated and it is therefore in our hands to avoid chronic mouth breathing.
There are several ways to do this, among them:
- If the problem is temporary, we can undergo medical treatment for blocked nasal passages, as medication relieves the symptoms and clears the nasal passages quickly and effectively.
- If, on the other hand, the breathing difficulties last longer than necessary, we can solve them through surgical procedures or other more specific treatments recommended by our doctor.
- If you tend to mouth-breathe only at night, you can train your jaw with mouth tape, which helps it to remain closed at night and thus stops nocturnal mouth breathing.
- If chronic mouth breathing is not due to a medical condition, we advise you to practice mindfulness and breathing techniques to help you change your breathing habits. These exercises need not be complex: sit comfortably and breathe slowly and deeply through your nose and into your belly for five to ten minutes a day.
