Half of us breathe through our mouth not nose – and it raises the risk of obesity, heart problems and bad breath. Now doctors reveal how to know if you do it… and the easy ways to stop

It is a hidden health problem that affects almost half of the population and increases the risk of snoring.

But experts say mouth breathers have much more to worry about than their disgruntled partners waking up to their snoring.

Experts argue that growing research shows that the habit, characterized by a tendency to breathe through the mouth rather than the nose, disrupts sleep and can trigger serious, even life-threatening health problems.

‘Prolonged mouth breathing can have adverse health effects,’ says Professor Adam Taylor, an anatomy researcher at the University of Lancaster.

‘This ranges from heart disease to bad breath and fatigue.’

Research suggests that mouth breathing may also increase the risk of obesity, dementia, arthritis and even some types of cancer.

However, experts argue that patients can correct their mouth breathing without the need for medical help.

Estimates of the number of people who breathe mouth vary. However, according to sleep expert James Nestor, author of the best-selling book Breathe, up to half of the population is affected by this condition.

Experts say no one breathes through their nose 100 percent of the time, but normally it only happens for short periods of time in the body. is under stress, such as during exercise, not during sleep or rest.

Research suggests there are two reasons why patients breathe through their mouth.

‘There are those that cause chronic mouth breathing’ Dr., a general practitioner and researcher at the University of Bristol. “due to structural problems in their nose, such as a deviated septum, nasal congestion, or polyps,” says Dan Baumgardt.

‘But you also have patients who are chronic mouth breathers out of habit.’

Dr Baumgardt argues that many patients may not realize they are mouth breathing and adds that patients should pay attention to a variety of symptoms.

‘Patients often become tired during the day, a condition triggered by lack of sleep,’ he says.

‘Poor oral hygiene, intense thirst and partners complaining of snoring are also symptoms of mouth breathing, as is bad breath.’

James Nestor, author of the bestselling book Breathe, claims that 20 to 50 percent of people are chronic mouth breathers

Experts say one of the main reasons this habit is dangerous is that it dries out the mouth, creating conditions where harmful bacteria can thrive.

Growing research shows that poor oral health can increase the risk of diseases such as heart disease, stroke, rheumatoid arthritis and even colon cancer.

Dentist and oral microbiome expert Dr. “We can tell when a patient comes in that they are mouth breathing; they will have inflamed gums on their front teeth and recurrent dry mouth,” says Victoria Sampson.

‘Breathing through the mouth causes less saliva to be produced, which helps balance the environment, so without breathing the mouth harbors more bad bacteria.

‘This is a problem because we know that this bacteria is linked to a range of health problems, including gum disease and an increased risk of cardiovascular disease.’

Another reason why mouth breathers are at risk, experts say, is because they are missing the body’s natural defenses against harmful pathogens.

‘The nose has a number of structural elements that make breathing beneficial,’ says Professor Taylor.

‘Nasal hairs filter out harmful particles, but also humidify and warm the air, so it’s perfect for the lungs to function without having to take big, heavy breaths that strain the respiratory system.’

Strictly Come Dancing’s Tess Daly says taping her mouth gives her ‘more restful sleep’

Manchester City footballer Erling Haaland claims the tape helped his performance on the pitch

Research also suggests that mouth breathing can disrupt sleep. This is because when the mouth is open during the night, the tongue and jaw fall backwards, partially blocking the airway.

This problem can cause snoring, pauses in breathing, and frequent awakenings throughout the night. Experts say this can lead to poor health over time, including an increased risk of obesity.

A 2018 study in Finland found that young children who breathe through their mouths are more likely to become obese later in life.

In recent years, a number of celebrities have supported the controversial practice of mouth taping, with many claiming it could solve mouth breathing.

It involves covering the lips with adhesive tape to encourage the body to breathe through the nose.

Supporters include Premier League footballer Erling Haaland, who claims it helps improve his performance on the pitch.

Meanwhile, departing Strictly Come Dancing presenter Tess Daly said mouth taping gave her a ‘more restful sleep’ and posted photos of herself with the mouth tape in place to prove it.

A comprehensive review of 177 studies on mouth tape, published last year in The American Journal of Otolaryngology, found, perhaps surprisingly, no evidence that mouth tape was effective, meaning it neither improved sleep quality nor reduced snoring.

Hillary Clinton says she practices alternate-nostril breathing every day to reduce stress

‘Mouth tape is not something that can be defended,’ says Professor Taylor.

‘If someone is constantly mouth breathing, they will find a way to do it even if their mouth is taped. This may mean that they are trying to force their breath out over the edges of the band, which can lead to a build-up of carbon dioxide in the body, putting it in a state of stress.

‘There is very limited research to suggest it is effective, and for those with structural problems, taping can be dangerous. If you still want to try it, go for a specialist product with a vertical band and without a band style seal.’

For people who have trouble breathing naturally through their nose, experts say a simple daily exercise is much more effective than covering the mouth with tape.

A technique called alternate-nostril breathing can help patients breathe less through their mouth, according to functional breathing coach Victoria Wilson.

As well as reducing stress, Ms Wilson claims that improving nasal breathing can also reduce blood pressure. ‘First of all, sit in a chair and relax your shoulders,’ says Ms Wilson.

‘Place your right thumb over your right nostril and inhale once through your left nostril and then exhale. Then, alternately inhale and exhale through your right nostril, with your finger covering your left nostril.

‘If you repeat this cycle twice a day for at least two cycles you will start to see the effect quite quickly.’

Celebrity fans of the exercise include former US presidential candidate and first lady Hillary Clinton, who says she practices alternate-nostril breathing every day to reduce stress levels.

As well as breathing exercises, Ms Wilson recommends using a saline nasal solution or a specialist product such as Xlear, of which she is an ambassador, to help clear the airways.

This is because some patients breathe through their mouth because their noses are blocked.

But Professor Taylor warns: ‘Before patients opt for DIY fixes at home, they should consult a GP to ensure there is no underlying structural problem causing their chronic breathing.’