If you’ve been exploring ways to improve your sleep, reduce snoring, or support nasal breathing, you may have come across mouth taping. It’s a simple practice that’s gaining popularity for good reason, but like any tool, it has to be used correctly to be safe and effective.
Let’s break down the dos and don’ts of mouth taping, so you can get the most out of it without putting your sleep (or breathing!) at risk.
What Is Mouth Taping?
Mouth taping involves applying a gentle adhesive strip to encourage the lips to stay closed during sleep.
The goal is to promote nasal breathing, which encourages your tongue to rest on the roof of your mouth and promotes a forward jaw position, keeping your airway open and more stable.
Nasal breathing:
- Promotes light, slow, and deep breathing, ideal for restful, restorative sleep
- Keeps your airways more open and reduces inflammation
- Minimizes snoring and lowers the risk of sleep apnea events
- Maintains a healthy oxygen–carbon dioxide balance in your blood
- Activates the body’s relaxation response and calms the nervous system
The Dos of Mouth Taping
Do Check That You Can Breathe Through Your Nose First
Before taping your mouth, make sure your nasal passages are clear.
How to do it:
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Sit up straight and breathe gently through your nose for a few breaths.
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Take a small breath in, then a small breath out through your nose.
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Pinch your nose shut and hold your breath.
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Gently nod your head up and down until you feel a strong urge to breathe.
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Release your nose and breathe in through your nose (not your mouth).
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Breathe calmly for 30 seconds, then repeat 5–6 times.
Practice a few short breath holds followed by 6 longer breath holds until a strong air hunger is experienced. Use this exercise anytime your nose feels blocked during the day and before sleep.
Use a Nasal Dilator If Needed
A nasal dilator is a small device that helps keep your nostrils open to make nasal breathing easier, especially during sleep or exercise.
Do Use a Safe, Purpose-Designed Tape
Always use a tape made specifically for mouth taping, like MyoTape. Unlike traditional tape, MyoTape wraps around the lips rather than sealing them shut. It encourages your mouth to stay closed while still allowing airflow if needed.
Safety Tip: MyoTape is safe for people with sleep apnea and those who experience mouth puffing during the night.
Do Start Slow
If you’re new to mouth taping, before committing to wearing it overnight, try wearing the tape:
- For 20 minutes while relaxing in the evening
- While reading, watching TV, or doing light chores
This helps your body adjust and feel comfortable.
Do Make It Part of Your Routine
Just like brushing your teeth, mouth taping can become a powerful part of your bedtime wind-down. Over time, simply applying the tape can cue your brain that it’s time to relax and sleep.
The Don’ts of Mouth Taping
Don’t Use Regular Tape
Please avoid using things like duct tape, band-aids, or packing tape. These can cause skin irritation, block airflow entirely, or lead to anxiety around breathing.
Stick to a safe, skin-friendly product like MyoTape that’s designed for this exact purpose.
Don’t Tape If You’re Completely Congested
If your nose is completely blocked or you’re sick, skip the tape. Mouth taping without the ability to breathe comfortably through your nose can increase anxiety and reduce oxygen intake.
Instead, focus on clearing your nose with breathing exercises and revisit mouth taping once you’re able to maintain clear nasal breathing.
Don’t Ignore Mouth Puffing
If you tend to “mouth puff” (a reflex where air escapes the mouth during sleep), sealing your lips shut could cause discomfort or worsen sleep apnea.[1] MyoTape is a better option because it allows for mouth puffing while still promoting nasal breathing.
Don’t Use If You’re Pregnant or Have Serious Health Issues
If you're pregnant, unwell, or elderly, avoid mouth taping. If you have a serious medical condition, always consult with a healthcare provider before using mouth tape.
Don’t use with Alcohol or Sedatives
Don’t use MyoTape if you have been drinking alcohol or if you take sleep aids, sedatives, or medications that make you drowsy.
Don’t Use for Very Young Children
MyoTape is made to be safe and comfortable, with a version for kids and multiple options for adults. However, it’s not suitable for children aged 4 and under.
Always wait until your child is old enough and they are able to comfortably breathe through their nose during the day before introducing mouth taping.
🔗Please visit our website for more information on Myotape for children.
Mouth Taping + Nasal Breathing = Better Sleep
Mouth taping supports you to breathe the way nature intended: through your nose.
Mouth taping can help:
- Promote deeper, restorative sleep
- Reduce snoring and dry mouth
- Improve sleep apnea outcomes
- Enhance CPAP or MAD effectiveness and use
Tip: Mouth taping is a powerful tool, but only when used correctly. Focus on nasal breathing during the day first, choose the right product, and ease into the practice gradually.
Your body will thank you with better sleep, more energy, and healthier breathing.
Want to Try Mouth Taping Safely?
Click here to try MyoTape – designed by Patrick McKeown to support safe nasal breathing during sleep. Use code MYO10 for 10% off your first order!
Want to learn more? [Discover The Breathing Cure for Better Sleep by Patrick McKeown →]
References:
[1] Jau, J. Y., Kuo, T. B. J., Li, L. P. H., Chen, T. Y., Hsu, Y. S., Lai, C. T., Yue, W. C., Huang, P. H., & Yang, C. C. H. (2023). Mouth Puffing Phenomenon and Upper Airway Features May Be Used to Predict the Severity of Obstructive Sleep Apnea. Nature and Science of Sleep, 15, 165–174.
