Mouth Breathing
Breathing begins at the nose.
Mouth breathing is not the optimal pathway for breathing. In fact it is detrimental to many facets of health and contributes to many functional and structural problems which lead to a cascade of health issues. It is important for many reasons to establish nasal breathing as early as possible in life.
The nose is an amazing part of our body that filters, warms and humidifies air, which your mouth doesn’t do.
The mechanical stress of nasal breathing increases the production of nitric oxide, which has both anti-inflammatory and immune functions. With it’s antibacterial effects it has the potential to inhibit early stage viral replication, prevent viral spread and promote viral clearance. The nose is the first line of defence against pathogens.
Nasal breathing also reduces the intake of air and forms a resistance to your breathing. Breathing through the mouth can lead to chronic hyperventilation, which is over breathing and expiring too much carbon dioxide. Carbon dioxide assists oxygen to move from the blood into the tissues reducing muscle spasms. It also buffers the Ph levels in our blood. Nasal breathing has been shown to reduce hyperventilation, hyperinflation tendencies and promotes diaphragmatic breathing.
Mouth breathing has affects on
Oral health - Mouth breathing changes the microbiome in the mouth and leads to gingivitis, gum disease and bad breath as the plaque and bacteria build up
Children - Children who mouth breathe have been shown to develop learning and behavioural problems with a large correlation to ADHD. There can also be problems with speech, glue ear and snoring. They are also more likely to to have issues with sleep and feeding.
Facial growth - With mouth breathing the tongue posture falls to the bottom of the mouth leading to a narrow palate, narrow airways, malocclusions such as crowded teeth, overbite, deep bite or reversed bite. This leads to a long narrow face with small jaws. A closed mouth posture with the tongue to the roof of the mouth creates ideal conditions for optimal growth patterns.
Snoring and sleep apnea - Mouth breathing increases the turbulence of the air creating a collapsable airway. Nasal breathing reduces snoring and sleep apnea and improves the tone of the airway muscles.
Postural - With a poor tongue posture and mouth breathing, there comes a change in the head, neck and upper body posture. This leads to abnormalities in the function of muscles related to swallowing, chewing, speaking and kissing as well as overall balance and tension of the muscles.
Brain function - Nasal breathing research has shown that nasal breathing activates parts of the brain associated with learning, memory and emotions. It also synchronises respiratory rhythms and helps us perform mental tasks.
What causes mouth breathing?
Generally there is a cascade of issues that begin in infancy and early childhood. Sometimes there is an obstruction such as large tonsils or adenoids. Or there has been chronic congestion from recurrent respiratory tract infections or allergic rhinitis. Mouth breathing can also be habitual after a nasal obstruction has occurred and then the habit perpetuated. Children also tend to mimic parents and siblings, often if older siblings and parents have an open mouth posture or also have poor eating habits making it a learned behaviour. There can also be problems from birth such as tongue tie, reflux, respiratory infections or a small retruded jaw.
How can I fix it?
An integrative breathing approach focuses on rehabilitating nasal function, improving the size and health of the airways, correcting breathing patterns and addressing posture.
Improving the size and health of the airway might mean seeing a health professional such as an ENT or functional dentist. We can also work interdisciplinary with naturopaths, allergists and nutritionists to address any other contributing factor such as reflux, digestive or gut issues and immune health.
At More Pathways we begin with an initial assessment at which time we can determine if a referral is an appropriate start, or begin you with a functional breathing program for nasal rehabilitation. Manual therapy and specific exercises are also utilised in our approach to correct the posture and address any tension or imbalanced muscles.