Nasal breathing is the healthiest and most natural way for humans to breathe. The nose acts as the body’s air filter, humidifier, and warmer, protecting the lungs and supporting overall health. Yet, many children develop mouth breathing habits due to nasal blockages caused by allergies, enlarged adenoids, or structural issues.
According to medical research [1] [2], mouth breathing in children can lead to health concerns such as poor sleep quality, snoring, reduced concentration "mouth breather face" (altered facial development caused by chronic mouth breathing), and an increased risk of dental issues like cavities and gum disease.
With this in mind, many parent often wonder if they can get their child to learn to breathe through their nose. Helping your child transition to nasal breathing can address these issues and support their long-term well-being. Read on to find out some beneficial advice.
How to Recognize Mouth Breathing in Children
Mouth breathing is often easy to spot. Look for signs such as:
- Sleeping with the mouth open.
- Snoring or noisy breathing during sleep.
- Frequent rubbing or itching of the nose.
- Drooling on the pillow during sleep.
- Restlessness during sleep or frequent tossing and turning.
- Complaints of nasal congestion or a stuffy nose.
- Daytime irritability or fatigue.
Another clear sign is breathing through an open mouth during quiet activities like watching TV or reading. Ideally, a child’s lips should remain closed, and their tongue should rest on the roof of the mouth.
Common Causes of Mouth Breathing in Children
The most frequent causes of mouth breathing in kids include:
- Allergies: Conditions like allergic rhinitis cause nasal inflammation and congestion.
- Enlarged Adenoids: Swollen adenoids block airflow at the back of the nasal cavity.
- Enlarged Tonsils: Large tonsils obstruct airflow, leading to mouth breathing.
- Structural Issues: Conditions like a deviated nasal septum or other anatomical blockages reduce airflow.
The Buteyko Method: A Safe and Step-by-Step Approach
The Buteyko Method is a functional breathing technique that offers gentle exercises to help children transition safely to nasal breathing. These exercises are designed to:
- Decongest the nose.
- Improve breathing patterns.
- Build confidence in nasal breathing during both rest and exercise.
How to Help Your Child Transition from Mouth Breathing to Nasal Breathing Safely and Effectively
Although breathing through the nose is the best way to breathe, transitioning from mouth breathing to nasal breathing can be more complex for children than adults. Structural issues such as enlarged adenoids or tonsils, or nasal congestion caused by conditions like rhinitis, often play a role. Ensuring a safe and effective transition requires a step-by-step, cautious approach.
The Importance of Nasal Breathing During Rest and Activity
Before progressing to nasal breathing during sleep, it’s essential to confirm that your child can breathe comfortably through their nose during rest and physical activity. This foundational step minimizes discomfort and ensures that the transition to nasal breathing is safe and sustainable.
The Buteyko Method is an effective tool for addressing nasal congestion caused by rhinitis. These simple breathing exercises can help clear nasal obstruction and improve airflow through the nose, often within just 10 to 15 minutes of practice.
How the Buteyko Method Can Help Promote Nasal Breathing in Children
When the Buteyko exercises decongest the nose quickly, allowing the child to breathe comfortably through their nose, it suggests that the cause is likely allergic rhinitis or another inflammatory condition. However, if your child continues to experience discomfort or struggles to breathe through their nose even after practicing the exercises, this may indicate a structural issue, such as enlarged adenoids or tonsils.
In my experience working with thousands of children, approximately 75% have been able to transition to comfortable nasal breathing after practicing the Buteyko Method. Many of these children initially presented with persistent nasal congestion, and in most cases, the exercises alone were sufficient to achieve lasting improvements.
For the remaining 25%, persistent nasal obstruction often requires further investigation. If your child exhibits signs of sleep-disordered breathing—such as snoring, pauses in breathing during sleep (sleep apnea), or chronic nasal obstruction—it’s important to seek an evaluation by an Ear, Nose, and Throat (ENT) specialist. This evaluation can identify structural issues that may be preventing your child from successfully transitioning to nasal breathing.
Why Early Intervention Matters
Sleep-disordered breathing and chronic nasal obstruction can have significant impacts on your child’s overall health, including their brain development, focus, and well-being. Addressing these issues early ensures that your child can breathe and sleep comfortably, supporting their growth and long-term health.
A Personalized, Evidence-Based Approach
The transition to nasal breathing doesn’t follow a one-size-fits-all model. Every child is different, and our careful approach is designed to address their unique needs. For children who respond well to the Buteyko Method, these exercises can provide a simple and effective solution for improving nasal breathing. For others who may require medical intervention, consulting an ENT specialist is a crucial next step.
By combining breathing exercises with professional support when needed, you can give your child the tools for a lifetime of healthy nasal breathing and better overall health.
Step-by-Step Buteyko Breathing Exercises for Children
Below are simple breathing exercises for children based on the Buteyko Method:
1. Breath Recovery Exercise (Many Small Breath Holds)
This foundational exercise introduces the child to gentle breath holding and helps them feel relaxed while breathing through their nose.
- Ask your child to take a gentle breath in and out through their nose.
- Pinch their nose for 3 to 5 seconds, counting down: 5, 4, 3, 2, 1.
- Release their nose and have them breathe calmly through their nose for 10–15 seconds.
- Repeat this sequence for about 2–3 minutes.
- Once your child is comfortable, move on to the next exercise.
2. Magic Nose Unblocking Exercise
This exercise helps to clear nasal congestion and promote easier nasal breathing.
- Ask your child to take a normal breath in and out through their nose.
- Have them pinch their nose to hold their breath.
- While holding their breath, encourage them to gently nod their head up and down five times.
- Release their nose and have them breathe calmly through their nose.
- Gradually increase the breath hold to 10, then 15 nods or more, as the child becomes comfortable.
- Repeat this exercise 6–8 times, resting for 30–60 seconds between repetitions.
3. Dolphin Breathing Exercise (Steps Exercise)
The Steps Exercise is highly effective for clearing the nose and improving overall breathing.
- Ask your child to take a gentle breath in and out through their nose.
- After exhaling, have them pinch their nose and walk five paces while holding their breath.
- Release their nose and encourage calm nasal breathing for 30–60 seconds.
- Gradually increase the number of steps over time as the child feels comfortable, aiming for 10, 20, or more steps.
- As the child progresses, introduce jogging or even running while holding their breath.
- Repeat six times per session, resting for 30–60 seconds between repetitions.
This exercise serves as both a tool to clear nasal congestion and a way to measure progress. Children aged 5–7 should aim for 50–60 paces, those aged 8–9 for 60–70 paces, and children 10 years or older for 80 paces.
4. Checking Nasal Breathing During Rest
Once the child has completed the above exercises, ask them to sit quietly for three minutes with their mouth taped (using a safe mouth tape for kids). Observe their breathing:
- Are they breathing quietly and comfortably through their nose?
- Is their breathing fast or shallow?
- Do they feel the need to remove the tape due to air hunger?
The goal is for the child to breathe silently and comfortably through their nose for three minutes. If this step is successful, you can move on to physical activity.
5. Nasal Breathing During Physical Activity
Encourage the child to keep their mouth closed during physical activity.
- Start with walking for one minute, ensuring they breathe only through their nose.
- If comfortable, progress to jogging for one minute.
- Repeat this cycle several times, aiming for 5–10 minutes of activity.
Monitor their breathlessness. It is normal for the child to feel some breathlessness when transitioning to nasal breathing, especially during exercise. However, if they struggle significantly, remove the tape and allow them to recover. Persistent difficulty may indicate a structural issue requiring an ENT evaluation.
Guide to Transitioning to Nasal Breathing During Sleep
Introducing nasal breathing during sleep is an important step but must be done carefully. It’s never just about using a nasal breathing support like MyoTape. The most important consideration is ensuring the child can already breathe comfortably through their nose during the day.
Step 1: Establish Comfortable Nasal Breathing During the Day
Focus on helping your child practice the Buteyko exercises and consistently breathe through their nose during rest and physical activity. Allow a few days of consistent practice to build confidence and ensure their nose is functioning well.
Step 2: Assess Readiness for Nasal Breathing During Sleep
Ensure the child can breathe comfortably through their nose without forced breathing. If the child struggles with nasal breathing during the day, it is not safe to introduce MyoTape at night.
Step 3: Introduce MyoTape During Sleep
Once nasal breathing is established during the day, MyoTape can be used at night. MyoTape is an innovative mouth tape that gently brings the lips together while leaving the mouth uncovered, allowing for emergency mouth breathing if needed. This design supports safe and effective nasal breathing during sleep. You can find out how mouth taping can be useful to your health.
Important Safety Notes
- MyoTape is only suitable for children aged five and older.
- Do not use MyoTape during sleep unless the child can breathe comfortably through their nose during the day.
Motivating Your Child
Explain the benefits of nasal breathing in ways that resonate with your child:
- It improves sports performance by enhancing endurance and focus.
- It supports proper jaw and facial development.
- It reduces snoring and promotes better sleep quality.
- It’s a sign of strength and natural function.
Getting Professional Support
For additional guidance, visit ButeykoClinic.com and access our live clinics or download the free ButeykoClinic app, which provides exercise videos and tracks progress, including Steps scores. You can also find certified Buteyko instructors, many of whom are MyoFunctional Therapists, can combine breathing exercises with techniques to improve oral posture and swallowing.
By following this careful approach, you can ensure your child transitions to healthy nasal breathing, promoting better health, sleep, and confidence for a lifetime.
REFERENCES
- Alqutami, J., W. Elger, N. Grafe, A. Hiemisch, W. Kiess, and C. Hirsch. “Dental health, halitosis and mouth breathing in 10 to 15-year-old children: A potential connection.” European journal of paediatric dentistry20, no. 4 (2019): 274.
- Paolantonio, E. G., N. Ludovici, S. Saccomanno, G. Torre La, and C. Grippaudo. “Association between oral habits, mouth breathing and malocclusion in Italian preschoolers.” European journal of paediatric dentistry20, no. 3 (2019): 204-208.
- Bonuck, Karen, Katherine Freeman, Ronald D. Chervin, and Linzhi Xu. “Sleep-disordered breathing in a population-based cohort: behavioral outcomes at 4 and 7 years.” Pediatrics 129, no. 4 (2012): e857-e865.
