Author: Dr Jason Yu

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Primary Care Specialist & Allergy Doctor, MBBS (USYD), FRACGP (2020)

‍Co-founder of MissionMed & Local Partner at Myhealth, South Eveleigh

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Did you know that the way you breathe can reshape your face? It sounds like something out of science fiction, but it's real. Many people unknowingly breathe through their mouths, especially while sleeping, and this habit can potentially impact their facial development and overall health. Understanding the link between mouth breathing and facial structure is crucial for both adults and children.

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Chronic mouth breathing, as opposed to nasal breathing, can lead to a collection of aesthetic and health-related issues. These include a distinct "mouth breather's face," characterised by a longer face shape, high bridged nose, crowded teeth, and a receding chin. Beyond aesthetics, habitual mouth breathing can contribute to sleep disorders, poor dental health, and even affect your posture.

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Why should you care? Because recognising and addressing mouth breathing early can prevent these long-term consequences. Whether you're a parent concerned about your child's development or an adult struggling with your sleep quality, this article will explore the causes, effects, and solutions for correcting mouth breathing and reclaiming your optimal face shape and health.

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What Counts as Mouth Breathing?

Mouth breathing, simply put, is the habit of breathing primarily through your mouth instead of your nose. While occasional mouth breathing, such as during exercise or when you have a cold, is normal, chronic mouth breathing occurs when it becomes the dominant way you breathe, even when you're resting or sleeping.

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Nasal breathing is the body's natural and preferred method of respiration. The nose filters, warms, and humidifies the air before it reaches the lungs, preparing it for optimal oxygen absorption. Mouth breathing bypasses these crucial functions, delivering unfiltered, dry air directly to the lungs.

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So, why do people breathe through their mouths? Several factors can contribute to this habit:

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Allergies and Nasal Congestion

Nasal congestion due to allergies, such as hay fever, pollen allergies, or reactions to dust mites, can significantly affect nasal breathing, often forcing individuals to breathe through their mouths. If allergies are making it difficult for you to breathe comfortably through your nose, seeking expert help is vital.

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Deviated Septum

A deviated septum, a condition where the cartilage wall separating the nostrils is off-centre, can partially or completely obstruct one nasal passage, reducing overall airflow. 

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This structural abnormality often leads to mouth breathing as the body seeks alternative ways to get sufficient air. If you suspect a deviated septum, a medical consultation is necessary for accurate diagnosis and potential corrective surgery.

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Sleep Apnea

Sleep apnea is a serious sleep disorder characterised by pauses in breathing during sleep. These pauses can trigger the body to gasp for air, often leading to mouth breathing as the individual struggles to maintain consistent oxygen levels. 

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Untreated sleep apnea can have serious health implications; therefore, proper diagnosis and treatment are important. If you suspect sleep apnea, a consultation with a sleep specialist is strongly advised.

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Enlarged Tonsils or Adenoids

Enlarged tonsils or adenoids (lymphoid tissues located at the back of the throat) can obstruct the nasal passages, significantly restricting airflow and causing mouth breathing. This is particularly common in younger children.

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In cases of significant obstruction or persistent mouth breathing, a medical evaluation may be necessary to assess the need for tonsillectomy or adenoidectomy (surgical removal).

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Learned Habits

In some cases, mouth breathing can become a learned habit, even after the initial cause, such as a cold or allergies, has resolved. This can be due to unconscious habits or even a subconscious response to temporary nasal congestion. Breaking this learned behaviour often requires conscious effort and may involve retraining breathing patterns through exercises or therapies.

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How Mouth Breathing Affects Face Shape

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Image Source: myfaceology.com

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Facial development is a complex process influenced by genetics, environment, and function. Nasal breathing plays an important role in guiding proper bone growth and muscle positioning. 

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When you breathe through your nose, your tongue rests on the roof of your mouth, exerting a natural upward and outward pressure that helps to widen the palate and promote proper jaw development. This, in turn, influences the positioning of the cheekbones and chin.

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Mouth breathing disrupts this natural process. 

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With the mouth open, the tongue drops to the floor of the mouth, reducing its support for the upper jaw. This lack of pressure can cause the upper jaw to narrow and elongate, leading to a high-arched palate. 

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The lower jaw may also rotate downwards and backwards, resulting in a recessed chin. The muscles of the face also adapt to the open-mouth posture, contributing to changes in facial appearance. 

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Common Facial Changes in Mouth Breathers

The following facial changes are observed in individuals who chronically breathe through their mouths:

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• Longer Face & Recessed Chin: The face may appear elongated and narrow, with a less defined or recessed chin.
• Narrow Jaw & Crowded Teeth: The upper jaw may be constricted, leading to crowded teeth and potential bite problems.
• Gummy Smile: The upper lip may appear short, exposing excessive gum tissue when smiling.
• Weak Cheekbones: The cheekbones may appear flattened or less prominent due to altered muscle and bone development.
• Forward Head Posture: To compensate for the open-mouth posture, individuals may develop a forward head posture, which can lead to neck pain and other musculoskeletal issues.

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Impact on Nasal Development

Mouth breathing can also negatively impact the development of the nasal passages. When the nose is not used regularly for breathing, the nasal tissues can become constricted, further exacerbating the problem. 

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Effects on Tongue Posture and Function

Proper tongue posture is essential for optimal facial development and oral function. As mentioned earlier, nasal breathing encourages the tongue to rest on the roof of the mouth, providing support for the upper jaw.

Signs That You’re Mouth Breathing 

Are you concerned that you or your child might be a mouth breather? Recognising the signs and symptoms early is crucial for preventing or minimising the potential impact on facial development.

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How to Tell if You’re a Mouth Breather

The most obvious sign, of course, is catching yourself breathing through your mouth. But sometimes, it's not that simple. Many people breathe through their mouths unconsciously, especially during sleep. Here are some common symptoms that may indicate you're a mouth breather:

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• Dry Mouth: Waking up with a dry mouth or throat is a classic sign of mouth breathing during sleep.
• Snoring: Mouth breathing often contributes to snoring, as it can cause the tissues in the throat to vibrate more easily.
• Bad Breath: Reduced saliva production due to mouth breathing can lead to bacterial overgrowth and persistent bad breath.
• Dark Circles Under the Eyes: Chronic mouth breathing can disrupt sleep patterns, leading to fatigue and dark circles under the eyes.
• Fatigue: Poor sleep quality and reduced oxygen intake due to mouth breathing can result in daytime fatigue and lack of energy.
• Frequent Colds or Sore Throats: Bypassing the nasal passages means air isn't filtered or humidified, increasing susceptibility to infections.

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Self-Test: Are You a Mouth Breather?

Here are a couple of simple ways to check if you're breathing through your mouth:

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• Lip Seal Test: Observe yourself throughout the day. Do you find it difficult to keep your lips sealed comfortably without conscious effort? If so, you may be habitually breathing through your mouth.
• Mirror Test: Hold a small mirror under your nostrils and mouth while breathing normally. If you see more condensation on the mirror from your mouth, you're likely a mouth breather.
• Sleep Observation: Ask a partner or family member to observe you while you sleep. Do you sleep with your mouth open? Do you snore loudly? These are strong indicators of mouth breathing.

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How to Fix Mouth Breathing and Improve Your Face Shape 

Correcting mouth breathing is essential for improving facial development and overall health. The good news is that with the right approach, it's often possible to break the habit and restore proper nasal breathing.

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Medical Fixes to Address the Root Causes

The first step in fixing mouth breathing is to identify and address the underlying cause. This may involve medical interventions or lifestyle changes:

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• If allergies are contributing to nasal congestion, consult with an allergist to develop a treatment plan that may include antihistamines, nasal corticosteroids, or immunotherapy.
• A deviated septum can be surgically corrected through a procedure called septoplasty, which can improve airflow through the nose.
• If you have sleep apnea, various treatment options are available, including continuous positive airway pressure (CPAP) therapy, oral appliances, or surgery.
• If enlarged tonsils or adenoids are obstructing nasal passages in children, a trial of medical therapy might be useful before surgery is recommended. 

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Lifestyle Changes to Address Root Causes

In some instances, your mouth breathing might not be medically-related. To correct your breathing, you need to make lifestyle changes. For example, poor posture can restrict airflow and contribute to mouth breathing. Practising good posture can help open up the airways and promote nasal breathing. Specific breathing exercises can also help strengthen the respiratory muscles and retrain the body to breathe through the nose.

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Exercises & Techniques to Restore Proper Breathing

In addition to addressing the root causes, certain exercises and techniques can help restore proper breathing patterns and improve face shape:

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Breathing Exercises (Buteyko Method)

The Buteyko Method involves specific breathing exercises designed to reduce hyperventilation and promote nasal breathing. 

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Another breathing exercise involves consciously practising breathing through your nose during various activities, such as walking or exercising. Over time, this can help retrain your body to prefer nasal breathing.

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Mewing (Tongue Posture Technique)

Mewing involves consciously positioning your tongue against the roof of your mouth, which some believe may help widen the palate and improve jaw alignment over time. To practice mewing, gently press your entire tongue against the roof of your mouth, ensuring that the tip of your tongue is touching the area just behind your front teeth. Maintain this posture throughout the day as much as possible.

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While mewing has gained popularity online, current scientific evidence supporting its effectiveness remains limited, and more research is needed to validate its long-term benefits.

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What Happens When You Stop Breathing From Your Mouth? 

Switching to nasal breathing can have numerous benefits, including:

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• Improved facial development and alignment
• Better sleep quality
• Reduced snoring
• Improved dental health
• Increased energy levels
• Reduced risk of respiratory infections

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By addressing the root causes of mouth breathing and incorporating these exercises into your daily routine, you can improve your breathing patterns and overall health. For children and adolescents, these exercises can also support proper facial development.

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Key Takeaways 

• Chronic mouth breathing, especially during childhood, can lead to a distinct recessed jaw and an elongated facial structure.
• Nasal breathing is essential for proper facial development, as it promotes optimal bone growth and muscle positioning.
• Recognise the signs and symptoms of mouth breathing: dry mouth, snoring and fatigue. 
• Allergies, a deviated septum, or sleep apnea can cause you to breathe from your mouth.
• Exercises like mewing, Buteyko breathing, and myofunctional therapy can be used to retrain nasal breathing.

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Don't let mouth breathing compromise your health and appearance. Fix your breathing habits and improve your face shape by consulting with a specialist. With professional expertise, you can identify the root cause of your mouth breathing and develop a personalised treatment plan to achieve lasting results. 

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If you experience several of these signs and symptoms, it's worth investigating further. Consulting with a healthcare professional, such as Dr. Jason Yu, can help you determine the underlying cause of your mouth breathing and explore appropriate treatment options.

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Medical Disclaimer: This article is intended for general health education. Please consult a qualified healthcare professional for personal medical advice. Individual medical circumstances vary.

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Author Bio

Dr. Jason Yu is an experienced Primary Care Specialist and expert Allergy Doctor with over 10 years of experience. After graduating with his MBBS from the University of Sydney in 2014, he went on to complete a Graduate Certificate in Allergic Diseases and attain his Fellowship with the Royal Australian College of General Practitioners.

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Registered with AHPRA, he specialises in treating allergies, bruxism (teeth grinding), TMJ dysfunction (jaw pain) and hyperhidrosis (excessive sweating). He also offers plant-based treatments, providing innovative care for his patients.

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