The Importance Of Breathing Through Your Nose (Even Under Your Mask)

Dr. Christopher Li Etobicoke - Li Family Dental

By Dr. Christopher Li

September 3, 2021

breathing, mask breathing, mouth breathing, nasal breathing

Have you ever given any thought to how you breathe day in and day out? It’s an automatic function so we probably don’t pay it much attention. Think about it now: are you breathing through your nose or your mouth? When you are sick and congested you probably breathe through your mouth, that’s natural. How about when you sleep? Do you wake up in the morning with a dry mouth because it’s been open most of the night? If you breathe through your mouth more than you breathe through your nose, it can lead to surprisingly serious problems with oral health and overall health. Here’s what you should know.

Why Breathing Through Your Nose Is So Important

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The nose is the body’s filter. As you breathe in through your nose, harmful germs and particles are trapped and prevented from entering the lungs. This natural physiological function is more important now than ever. Nasal breathing is the way our bodies are intended to breathe. When air enters the nose it is humidified, keeping it at the ideal temperature to enter the lungs. This is important, as proper temperature is required to inhale oxygen. The nose also produces nitric oxide which we need for heart and blood vessel health. None of this happens through mouth breathing.

Why Breathing Through Your Mouth Is So Bad

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Mouth breathing can lead to many health problems, even if it happens only occasionally at night. When you breathe through the mouth, your mouth, gums, tongue, and oral cavity dry out. Dry mouth encourages excess acids to build up and remain in the mouth, which can lead to poor oral health, tooth decay, and gum disease. Your saliva is critical as it keeps your mouth moist so you can wash away acids and bacteria throughout the day. Your saliva also helps collect more debris when chewing food and swallowing it, so it does not stay in the mouth. However, problems with mouth breathing go beyond just oral health. Other potential issues include:

TMJ: When you breathe through the mouth, your tongue drops down and affects the posture of your jaw, which then juts down and out. This can cause jaw strain and painful issues related to TMJ including headaches, muscle pain, facial pain, and issues with chewing and bite.
Long Face: Because mouth breathing affects the position of the jaw, it can cause developmental issues in children. The constant posture that forces the mandible down and out encourages the face to grow long instead of round. This leads to a long, skinny facial appearance which constricts the nasal passages as well as the back of the throat, causing breathing disorders.
Throat Issues: Children who are mouth breathers can develop issues such as allergies, long faces, and obstructions in their nasal passages. This can in turn affect their development too, including a higher risk for painful and dangerous illnesses such as strep throat or enlarged tonsils and adenoids.
Orthodontic Issues: Again, when you do not breathe through your nose, your tongue and jaw are not in the ideal position. This can lead to issues when teeth erupt, so orthodontic treatment is required to correct teeth positioning or bite issues.
Nitric Oxide Deficiency: Mouth breathing can create a nitric oxide deficiency. Your body then adapts to this deficiency and it can eventually lead to heart disease. It is believed healthy people in their 40’s who suffer from heart attacks could be experiencing a lack of nitric oxide due to years of mouth breathing.
Snoring and Sleep Apnea: When you breathe through your mouth you are more likely to snore or develop sleep apnea. This is because your tongue is not in the ideal position for proper breathing when lying down. Both issues can interfere with sleep which in turn can impact overall health. Sleep apnea, heart disease, and diabetes are all associated with mouth breathing.
Insufficient Oxygen: Proper breathing regulates how much oxygen comes into the nose and is taken into the body. Mouth breathing can interfere with regulation, so the body does not get the right amount of oxygen it needs.
Insufficient pH Levels: Mouth breathing can lead to a change in the pH level in blood, which then becomes more acidic. This can increase the risk of cancer cell growth.

These are just a few examples of serious complications caused by mouth breathing. General dentistry checkups can keep an eye on signs of mouth breathing so you can catch the issue early on. As part of preventative dentistry treatments, your dentist can also identify the need for orthodontic treatments.

Breathing Through Your Nose Under Your Mask

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The pandemic has made it necessary to wear masks. However, what people might not realize is that when wearing their masks they are not breathing properly. As mentioned, breathing through your nose is the healthiest way to breathe. When it comes to illnesses such as COVID-19, nose breathing is our first line of defense as it prevents unwanted particles from entering into the lungs. When wearing your mask, therefore, you should remember to breathe through your nose. Inhale through your nose and exhale through your nose as well. If you begin mouth breathing under your mask, you are deactivating your best first defense against infection from COVID-19.

Tips For Breathing Through Your Nose

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Mouth breathers can retrain themselves to breathe through the nose with these tips:

Practice: Whenever you can, make sure your mouth is closed, and practice inhaling and exhaling through your nose. Practice as often as possible to help retrain yourself to breathe properly through your nose.
Keep Nasal Passages Clean: Because mouth breathing happens when nasal passages are blocked, keeping nasal passages clean is crucial. Using saline solutions as a natural remedy to relieve sinus congestion is the safest way to allow yourself to naturally breathe through your nose. This is especially important if you suffer from allergies or have a cold or flu.
Kids: Children should be taught to breathe through their noses as early in life as possible. If you notice your child is breathing through their mouth, practice proper breathing exercises with them to help them form healthy breathing habits.
Speak To Your Dentist: Your dentist can examine your child for signs of mouth breathing. If you are a mouth breather, there are devices available to assist in proper breathing. For example, night mouth breathing can be treated with a mandibular advancement device that assists in opening your airways. You might also require oral myofunctional therapy. This teaches the brain to refocus on proper breathing using exercises such as closing the mouth and lips and practicing breathing through the nose.

Whether you are wearing a mask, or safe at home, remaining attentive to breathing through your nose will help keep you healthier and calmer.

For a professional opinion on whether you may need dental intervention for mouth breathing, call today at (416) 232-2033 or click here to request an appointment.

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Dr. Christopher Li

About the author

Doctor Christopher Li, DDS
Dr. Chris, as he is affectionately known, is a licensed dentist with over 20 years experience. His caring personality makes even the most tentative person at ease. Patients are constantly commenting about how Dr. Chris is incredible at delivering pain-free freezing, and how he has an amazing chair-side manner. Dr. Chris loves sharing information with his patients and everyone who has teeth about how to care for their teeth, avoid tooth decay, and the treatments available to help them overcome their tooth pain or other dental issues so they can enjoy life and food to its fullest!

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Family dentistry clinics may offer orthodontic services. However, it's essential to inquire directly with the specific clinic to confirm the range of services they provide. It's common for family dentists to offer orthodontic treatments like braces or Invisalign alongside general dental care for patients of all ages.

Family dentists can indeed provide cosmetic dentistry services, offering a wide range of treatments to enhance smiles for patients of all ages. These services may include teeth whitening, dental veneers, and other cosmetic procedures alongside general dentistry care.

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Family dentists can perform wisdom tooth extractions. However, in some cases, they may refer patients to oral surgeons for more complex extractions. Discuss your situation with your family dentist to determine the best course of action for your wisdom teeth.

Family dental offices typically have pediatric dental specialists on staff to cater to children's unique dental needs. These specialists are trained to provide gentle and age-appropriate care for young patients, ensuring a positive dental experience for kids. Visiting a family dental office can offer comprehensive dental services for the entire family, including specialized care for children.

A dentist manages family oral health by providing a range of dental services tailored to each family member's needs, from routine cleanings to advanced treatments like dental implants. They also educate on proper oral hygiene and preventive care to maintain overall dental wellness for the entire family.

Sedation options for young patients at Li Family Dental include nitrous oxide (laughing gas) or oral conscious sedation. These options help alleviate anxiety and ensure a comfortable experience during dental procedures for children. Sedation is tailored to the child's needs under the care of our experienced team.

Yes, dental sealants are commonly offered at family dental practices. These thin plastic coatings are applied to the chewing surfaces of teeth, particularly molars, to protect against decay. They are a preventive measure often recommended for children, but adults can benefit from them as well.

Family dentists accommodate special needs patients by providing a welcoming and comfortable environment, ensuring gentle and respectful care, and employing the latest dental technologies for a positive experience. They offer a range of services from routine check-ups to advanced treatments to cater to diverse patient needs, promoting accessible and compassionate dental care.

Family dental clinics may offer weekend appointments to accommodate busy schedules and make dental care more accessible. Contact Li Family Dental or similar clinics directly to inquire about weekend availability for appointments.

Family dentists typically recommend routine cleanings and exams to prevent dental issues. Additionally, they may suggest treatments like teeth whitening, dental implants, crowns, and bridges to maintain oral health. Understanding the importance of preventive care can help families maintain healthy smiles and prevent potential problems down the road.

Fluoride treatment benefits entire families by strengthening teeth and preventing decay. It promotes oral health, reduces the risk of cavities for both children and adults, and can be a cost-effective preventive measure for maintaining overall dental wellness.

Yes, family dental practices typically offer digital X-rays to their patients. Digital X-rays are commonly used in modern dental practices due to their efficiency, convenience, and reduced radiation exposure compared to traditional X-rays. They provide detailed images that help dentists assess oral health and develop treatment plans accurately.

Family dentists can detect orthodontic issues early through routine check-ups and observations during dental exams. Early detection can lead to timely referrals to orthodontic specialists for proper evaluation and treatment planning, ensuring children receive necessary orthodontic care at the appropriate time.

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Dental cleanings are customized for different ages by adjusting tools and techniques. Pediatric cleanings focus on education and minimal discomfort. Adult cleanings may involve deeper cleanings due to accumulated plaque. Senior cleanings address specific concerns like gum disease and tooth sensitivity. Regular cleanings are crucial to maintaining oral health across all age groups.

Family dentists can effectively treat gum disease by providing professional cleanings, scaling and root planing, antibiotic treatments, and education on proper oral hygiene practices. They help prevent, diagnose, and treat gum disease to maintain healthy gums and overall oral health for all family members.

Li Family Dental provides comprehensive dental services for patients of all ages, including dental health education resources for families. Keeping patients informed about the latest news, tips, innovations, and community news helps individuals maintain good oral health practices at home. This emphasis on education enhances the overall care provided by Li Family Dental.

Family dentists utilize the most up-to-date dental technologies in their practice to provide the best care for their patients. Technologies such as digital x-rays, intraoral cameras, laser treatments, and CAD/CAM systems are commonly used to improve diagnostics, treatment accuracy, and patient comfort.

Family dental practices manage patient anxiety by creating a warm and welcoming environment, offering gentle care, and prioritizing patient comfort. Engaging in open communication, explaining procedures thoroughly, and showing empathy towards patients' concerns also help alleviate anxiety in family dental settings.

Yes, family dentists often collaborate with other healthcare professionals, such as doctors, orthodontists, periodontists, and oral surgeons, to provide comprehensive care for patients. This collaboration ensures that patients receive the best possible treatment and address any underlying health issues that may impact their oral health.

Teething solutions for babies are not explicitly mentioned on Li Family Dental's website. However, you may contact the clinic directly to inquire about specific services for infants.

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Family dental offices may offer same-day appointments based on availability and the nature of the dental emergency. It's best to contact the office directly to inquire about their scheduling options for immediate dental care.

A family dentist promotes good dental habits by providing routine cleanings and exams, offering educational resources on oral hygiene, discussing proper brushing and flossing techniques, and recommending preventive measures to maintain healthy teeth and gums for the whole family. They create a comfortable environment that encourages regular check-ups and establishes a positive relationship with dental care.