From Nose to ZZZ’s

Where Dental Airway Wellness Begins

Why is it important to breathe through your nose?

Nasal breathing plays a key role in oral health and whole-body wellness. Breathing through the nose filters and humidifies the air, supports proper tongue posture, and helps keep the mouth moist - reducing the risk of cavities, gum disease, bad breath and tooth wear from clenching and grinding. Healthy nasal breathing also promotes balanced jaw development and better sleep, making it a foundational part of dental airway and long-term oral health.

What is proper tongue posture?

  1. Lips together.

  2. Tongue resting in the roof of your mouth - from front to back. Try swallowing and then maintaining that position to create a suction cup effect.

  3. Teeth apart

This positioning will allow your teeth to hover, but provide your jaw with the stability that it requires and will promote exclusive nasal breathing.

IF you have a tongue tie, this positioning may be more difficult and a referral to a myofunctional therapist may be needed.

How can I breathe through my nose when it is always congested?

Nasal congestion isn’t always caused by illness. Poor nasal hygiene, environmental allergies, and even underuse of the nose from habitual mouth breathing can all contribute to blocked nasal passages.

Over time, reduced airflow can lead to inflammation, dryness, and decreased function of the nasal tissues, making congestion more persistent and reinforcing unhealthy breathing patterns.

Nasal Hygiene Principles

  1. Rinse regularly: Use a saline spray or nasal rinse (Neti Pot or NeilMed Sinus Rinse bottle) with sterile, distilled or previously boiled and cooled water to gently flush out mucous, allergens and irritants.

  2. Be gentle: Blow your nose softly, once side at a time. Forceful blowing can irritate the nasal tissues and push mucus deeper into the sinuses.

  3. Hydrate the nose: Saline sprays or xylitol nasal sprays (Xlear) can be used daily to keep nasal tissues moist, especially in dry environments or during allergy season.

    When using a nasal spray, make sure to point the nozzle outward toward the ear - not straight up or toward the center of the nose. Spray while gently breathing in. Avoid sniffing hard after spraying.

  4. Maintain cleanliness: Clean and air-dry any nasal rinse devices after each use to prevent bacterial growth.

  5. Stay consistent: Regular nasal care supports healthy airflow and encourages comfortable nasal breathing.

The Daily Nose Regimen

  1. Rinse or spray with saline to clear mucus, allergens, and debris.

  2. Gently blow the nose to open passages.

  3. Use an essential oil inhaler (Boom Boom) to support comfort, awarenesss of nasal breathing, and promote relaxation.

Nose Unblocking Exercise

Nose unblocking exercises help encourage natural nasal airflow when congestion is being cause by something other than a true blockage. By the end of this simple technique you should be able to breathe freely through your nose.

  1. Take a small, silent breath in through you nose and then out through your nose.

  2. Pinch your nose with your fingers to hold your breath - keep your mouth closed!

  3. Walk as many paces as possible or move your head side to side and up/down with your breath held. try to build up a medium to strong air shortage without overdoing it.

  4. When you resume breathing, do so only through your nose. Try to calm your breathing immediately.

  5. After resuming your breathing, your 1st breath will probably be bigger than normal. Make sure that you calm your breathing as soon as possible by suppressing your 2nd and 3rd breaths.

  6. You should be able to recover normal breathing withing 2-3 breaths. If your breathing is erratic or heavier than usual, you have held your breath for too long.

  7. Wait 1-2 minutes before repeating steps 1-4.

  8. Repeat for a total of 6 breath holds, creating a fairly strong need for air.

Mouth Taping

Mouth taping for sleep is based on the principle of gently encouraging nasal breathing by keeping the lips closed overnight. For many, mouth taping may reduce dry mouth, snoring and clenching while also reinforcing healthier breathing habits during rest.

  1. Complete nasal unblocking exercise and nasal daily regimen.

  2. Cheek pull test: gently pull the skin of your cheek outward while breathing in through your nose. If breathing feels noticeably easier, a nasal valve issue may be contributing and the use of a nasal strip or nasal dilator is recommended with the mouth taping practice.

    Intake magnetic nose strips are the best for comfort and predictable nasal support.

  3. Place mouth tape. There are a lot of brands of mouth tape. Here are ones we like:

    3M micropore tape - place a small strip vertically or horizontally

    Ugly Sleep Club - follow package instructions for use

    ** DO NOT TRY MOUTH TAPING ON ANYONE UNDER THE AGE OF 5