Discover the life-changing power of nasal breathing for deep, restful sleep.
If you wake up tired, with a dry mouth, or hear complaints about your snoring, your breathing may be to blame, specifically, mouth breathing.
Breathing through your nose at night can transform your sleep quality, energy, and overall health.
In short: nose breathing = better sleep.
What Is Nasal Breathing?
Nasal breathing simply means breathing through your nose instead of your mouth. While that may seem like a small difference, the effects are profound.
Your nose does more than just smell. It filters, warms, and moistens the air you breathe, making it easier on your lungs. It also regulates airflow and supports healthier, more efficient breathing.
Why Nose Breathing at Night Matters
Here’s how nasal breathing helps open your airway and improve your breathing:
- Keeps your tongue in the right position – When you breathe through your nose, your tongue naturally rests on the roof of your mouth. This helps keep your airway open. Mouth breathing, on the other hand, lets the tongue drop back, which can block airflow.
- Brings the lower jaw forward – Nasal breathing encourages a better jaw position, which can create a more open and stable airway.
Nose breathing during sleep:
- Promotes light, slow, deep breathing (ideal for restful sleep)
- Keeps your airways open and less inflamed
- Reduces snoring and sleep apnea events
- Helps maintain proper oxygen-carbon dioxide balance in your blood
- Triggers the body's relaxation response, calming your nervous system
The Problem with Mouth Breathing
Mouth breathing increases the chance of you waking up frequently and entering lighter, less restorative sleep stages.
Breathing through your mouth, especially at night, can also lead to: [1][2]
- Dry mouth and throat
- Increased snoring
- Poor sleep quality
- More interrupted sleep
- Higher risk of sleep apnea
- Reduced oxygen uptake
Switching to nasal breathing can improve sleep, energy levels, and even focus. It’s a small change with powerful benefits.
How to Switch to Nasal Breathing
With some simple daily steps, you can make nasal breathing your new normal.
Step 1: Breathe Through Your Nose All Day Long
Make a conscious effort to keep your mouth closed and breathe only through your nose. Start by checking in with your breath throughout the day. If you notice your mouth is open, gently close it and shift your breath to your nose. The more consistently you do this, while working, resting, or even exercising, the more natural it becomes.
Step 2: Use Simple Breathing Exercises
Nose Unblocking Exercise
Does your nose feel blocked up? Start with the Nose Unblocking Exercise to clear your nose naturally.
How to do it:
- 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.
- Pinch your nose shut and hold your breath.
- Gently nod your head up and down until you feel a strong urge to breathe.
- Release your nose and breathe in through your nose (not your mouth).
- Breathe calmly for 30 seconds, then repeat 5–6 times.
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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.
Breathe Light Exercise
Practice the Breathe Light Exercise to build calm, efficient breathing patterns that help:
- Reduce your breathing volume
- Reduce resistance in your airways
- Promote nasal breathing all night long
- Activate your body’s natural “rest, digest, and repair” response
- Help you fall asleep more easily
- Improve carbon dioxide tolerance, so you can breathe more lightly and calmly, even during sleep
Goal: Practice 5 minutes, 4–6 times a day, and a full 10 minutes before bed.
🎧 Click here to practice the Breathe Light Exercise guided audio session.
Aim for a Control Pause Score of 20+ seconds
Your Control Pause score is an indicator of how efficient and calm your breathing is. It’s a good way to track your progress with the Buteyko Method exercises.
How to Do it:
Sit down comfortably and breathe normally for a minute or so.
- Take a normal breath in (not a big inhale), then a normal breath out.
- Hold your breath after exhaling and start a timer.
- Stop the timer as soon as you feel the first urge to breathe—this could be a slight movement in your throat or a twitch in your diaphragm.
- Breathe in gently through your nose and return to normal breathing.
Your Control Pause score is the number of seconds you can comfortably hold your breath after a normal exhale.
A Control Pause score of 20 seconds or more is a great sign that your breathing is calm and your nervous system is settling. With regular practice, your score will go up, and so will your sleep quality.
Tip: It’s normal to feel a little “air hunger” at first—this gets better as your breathing improves and your Control Pause score increases.
Step 3: Try MyoTape to Support Nighttime Breathing
If you wake up with a dry mouth, chances are you're breathing through your mouth during sleep. This can reduce sleep quality and make sleep apnea and snoring worse.
MyoTape is a gentle, skin-safe adhesive that wraps around the lips, not over them, to help keep your mouth closed while you sleep. Unlike other mouth tapes, it still allows you to open your mouth if needed, making it a safer option for people with sleep apnea.
Tip: If you're not used to mouth tape, start small. Try wearing MyoTape for 20 minutes before bed or even during the day while watching TV. This helps your body adjust gradually and reinforces the nasal breathing habit.
🔗Check out our Guide to Mouth Taping: Do’s, Don’ts, and Benefits for Sleep and Breathing
Make It a Habit
Nasal breathing isn’t just a bedtime fix—it’s a 24/7 habit that supports your airway, your nervous system, and your overall health. The more you practice during the day, the more naturally it carries over into the night, leading to deeper, more restful sleep.
Want to learn more? [Discover The Breathing Cure for Better Sleep by Patrick McKeown →]
[1] Fitzpatrick, M. F., McLean, H., Urton, A. M., Tan, A., O'donnell, D., & Driver, H. S. (2003). Effect of nasal or oral breathing route on upper airway resistance during sleep. European Respiratory Journal
[2] Wynne, J. W. (1982). Obstruction of the nose and breathing during sleep. Chest, 82(6), 657-658.
