Is Mouth Taping Legit?🤐

Shut Your Mouth and Get Some Sleep - Literally 🤐🛌

Okay, buckle up because we're diving head-first into some sleep science that seems straight out of a B-grade horror movie. Or an S&M party. Take your pick. I'm talking about mouth taping. Yes, you read that right. Taping your mouth shut while you sleep. Before you click the unsubscribe button, hear me out.

People are slapping duct tape (or any non porous tape for that matter) over their oral flaps, but why? Mouth taping is yet another viral trend that is supposedly meant to encourage nose breathing during sleep. So what’s the dealio? It all comes down to the the benefits of being forced to breath through your nose. Nose breathing filters the air, increases oxygen absorption, and improves overall sleep quality¹. Let's dive into the nitty gritty:

• Reduces Sleep Apnea and Snoring: Sleep studies show that mouth taping can reduce snoring and symptoms of sleep apnea². Maybe my dad could have used this on family vacations when I was growing up…

• Promotes Parasympathetic (Rest and Digest) State: Nose breathing has been linked to stimulating the parasympathetic nervous system, aiding digestion and encouraging a calm, restful state³.

• Boosts Nitric Oxide Production: Breathing through your nose releases more nitric oxide, a handy little molecule that expands your blood vessels and increases your blood's oxygen-carrying capacity⁴. If you want to learn about nitric oxide - go back and read this Natty Lyfe post.

And interestingly enough - advocates of mouth taping have also made claims that breathing through your nose encourages the development of a sexier jaw line.

The claim that mouth breathing can affect facial structure is rooted in the concept of "form follows function." This idea suggests that how we use our bodies can shape and influence our physical development. According to some dental and medical professionals, chronic mouth breathing – particularly in children whose bones are still developing – can indeed influence facial structure.

Here's why:

Tongue Positioning: When we breathe through our noses, the tongue naturally rests on the roof of the mouth (the palate). This is the correct and optimal position of the tongue, supporting the normal growth and development of the palate, jaw, and facial muscles. However, mouth breathers often have their tongues rest at the bottom of the mouth. This change can influence how the bones of the face and jaw develop, leading to changes in facial structure over time. You may have read a bout mewing - which we’ll get into.

Face Shape Changes: Chronic mouth breathing may lead to the development of what is often referred to as "long face syndrome" or "adenoid face." This condition is characterized by a long, narrow face, a high-arched palate, a recessed jaw, and a prominent upper jaw. The changes occur because the mouth being open all the time results in a downward growth pattern.

Dental Health: Mouth breathing can lead to dry mouth because it's not as effective at humidifying air as nasal breathing. Dry mouth can, in turn, increase the risk of oral health problems, including cavities, gum disease, and bad breath.

Altered Bite: The altered growth pattern associated with chronic mouth breathing can lead to changes in how the teeth align and meet – known as malocclusion. This can result in an overbite, underbite, or crossbite.

Improved Cognitive Function: Research⁵ suggests that oral breathing could hinder our brain's efficiency, specifically impacting our working memory function. Essentially, nose breathing is like throwing your brain a networking party, while mouth breathing is like telling the guests not to show. So, want to boost your cognitive performance? Keep that mouth shut and let your nose lead the way.

It's important to note that while these potential effects are widely discussed, the direct correlation between mouth breathing and changes in facial structure is still a topic of ongoing research, and the degree to which mouth breathing influences facial development can vary significantly from person to person. That being said, promoting nasal breathing and addressing mouth breathing, especially in children, can have a number of health benefits beyond just potential facial structure implications.

Is mouth taping for everyone? Probably not, honestly. Is it worth giving it a shot? Seems like a low cost/reward to try it out considering the only real drawbacks are looking a little stupid when you’re asleep and the price of tape. It may help you improve your sleep, oral hygiene and might even make you handsomer.

References:

1. The importance of nasal breathing and its effects on neurological symptoms ↩

2. Effects of mouth taping on sleep and sleep-disordered breathing in adults: A pilot study ↩

3. The physiological effects of slow breathing in the healthy human ↩

4. The role of nitric oxide in the regulation of cerebral blood flow ↩

5. Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging. ↩

A Deep Dive on Mewing (not the pokemon)

"Mewing" is a term that's been popularized in recent years, especially in online health and wellness communities. It refers to a technique of repositioning the tongue against the roof of the mouth. The term "mewing" comes from Dr. John Mew, a British orthodontist who theorized that proper tongue posture can reshape the structure of one's face and jaw over time.

The Science Explained

The fundamental principle of mewing is maintaining a proper "resting tongue posture." This means that when you're not eating or talking, the entire tongue should be pressed against the roof of the mouth, rather than the bottom.

Advocates of mewing suggests that this tongue position can provide counter-resistance to the forces exerted by the facial muscles, which helps to shape and maintain the bones of the face and jaw. This concept is often cited in relation to the "use it or lose it" theory in orthodontics, where it's believed that form and function have a reciprocal relationship, and that facial muscles can influence skeletal development and shape.

Potential Benefits of Mewing

While there is ongoing debate within the scientific community about the extent of mewing's effectiveness, especially in adults, proponents argue it can yield several potential benefits:

1. Improved Facial Structure: Mewing is said to help develop the jawline and cheekbones, leading to a more attractive and defined facial structure. Typically children will get more benefit than grown adults.

2. Better Breathing: With the tongue in the right position, nasal breathing is encouraged. This can improve overall respiratory health, reduce snoring, and potentially help with sleep apnea.

3. Improved Oral Health: Proper tongue posture may help prevent some oral health issues like tooth grinding, cavities, and periodontal disease.

4. Improved Posture: Mewing is also said to help with overall body posture. The argument is that correct tongue posture ensures that the head sits directly above the spine, leading to better neck and back alignment. Seems a bit far fetched imo but it’s what people say.

Considerations

Mewing is a relatively new concept, and while some of the underlying principles make intuitive sense, they have yet to be extensively studied or scientifically validated. Could it help you in some areas? Potentially. Will it make you instantly handsomer? Most certainly not. There does seem to be a lack of peer reviewed literature that I could reference but there also does seem to be a lot of people on the internet boasting it’s benefits.

Once again, it seems like a low cost/risk to try for yourself with a handful of cold-hard benefits.