Mouth taping has become very popular as a hack for better breathing, better sleep, and better overall health. While it can be helpful for certain people, it’s not something to try casually or without proper evaluation—especially for children.

Before you or your child tape their lips, the most important question to ask is simple:

Can you breathe well through your nose? 👃🏼

If the answer is no, not well, or sometimes, mouth taping is not where you should start.

Why Nasal Breathing Comes First

Your nose isn’t just a passive airway—it’s a highly specialized organ designed to:

Filter and humidify air
Regulate airflow resistance
Produce nitric oxide, which improves oxygen delivery
Support healthy jaw, facial, and airway development

If nasal breathing is restricted, the body often uses mouth breathing as a backup strategy to get enough oxygen. Closing the mouth without fixing the underlying obstruction can make breathing worse, not better.

What To Do BEFORE Mouth Taping

Before considering mouth tape, you or your child should be evaluated by a properly trained, airway-considerate orthodontist. They will evaluate why someone is mouth breathing—especially if it happens during sleep. Common contributors include:

A small or narrow nasal airway
Enlarged nasal turbinates
Deviated septum
Enlarged adenoids or tonsils
Tongue-tie or low tongue posture
A narrow upper jaw (the roof of the mouth forms the floor of the nose)

These factors are often interconnected and cannot be diagnosed by symptoms alone. Imaging and a comprehensive exam matter.

Mouth taping should never be the first step.
It is a potential adjunct, not a diagnostic tool or treatment.

Risks of Mouth Taping Without Proper Assessment

Using mouth tape without addressing airway obstruction or sleep-disordered breathing can carry real risks, including:

Increased jaw joint strain or pain
Increased clenching or grinding
Breathing difficulty
Drops in oxygen levels
Worsening of snoring or sleep apnea

In some people, mouth breathing during sleep is actually protective—closing the mouth may reduce airflow and increase breathing effort.

What Does the Research Say?

There are studies on mouth taping (or mouth closing during sleep), but the evidence is limited, mixed, and highly patient-specific.

What high-level reviews show

A small number of studies show improvement in snoring or mild sleep apnea metrics.
Several raised safety concerns, particularly in people with nasal obstruction.
The consensus: evidence is not strong enough to recommend routine or DIY use.

Where mouth taping may help

Small studies suggest potential benefit for:

Adults with mild obstructive sleep apnea
People who can breathe well through their nose
Those whose primary issue is open-mouth breathing at night

In these select cases, mouth taping or porous oral patches were associated with:

Reduced snoring
Modest reductions in apnea-hypopnea index (AHI)
Slight improvements in oxygen metrics

Where it may worsen breathing

Recent research using sleep endoscopy shows that some airway patterns worsen when the mouth is closed, especially in people whose mouth breathing is compensating for obstruction in the airway.

This is why mouth taping is not universally safe.

If Someone Asks, “Should I Try Mouth Taping?”

From a safety and evidence-based standpoint, mouth taping should be avoided or delayed if someone has:

Known or suspected moderate to severe sleep apnea
Loud snoring with choking, gasping, or daytime sleepiness
Frequent nasal congestion, allergies, sinus issues, or septal deviation
Anxiety, claustrophobia, reflux, or aspiration risk
Any condition where removing tape quickly could be impaired

Evaluation by an airway-considerate orthodontist should always come first.

If Mouth Taping Is Considered Appropriate

Only after proper assessment confirms good nasal airflow and no untreated sleep-disordered breathing, mouth taping may be considered cautiously.

The type of tape matters. It should:

Be designed for facial skin
Allow the lips to part if the body needs air
Remove easily without tearing skin
Act as a gentle reminder, not a seal

This is especially critical for children.

Never mouth tape a child without guidance from a qualified provider or coordinated airway-focused team who has evaluated all relevant structures using appropriate imaging.

The Bottom Line

Mouth taping is not a shortcut to better breathing. For certain individuals, it may offer modest benefit. For others, it can worsen airflow and sleep quality.

The safest, most effective path is:

Identify why mouth breathing is happening.
Address airway structure and function first – have them evaluated.
Consider mouth taping only when it’s truly appropriate.

Breathing better starts with understanding the airway. To have an assessment for yourself or your child, schedule a complimentary evaluation with our Board Certified Orthodontist, Dr. Godley. Our Zionsville, IN team at Godley Family Orthodontics has overall health and wellness as a goal for each patient.