Mouth Breathing vs Nose Breathing in Kids: What you can do about it.

We often think breathing just…happens. But how we breathe matters - more than most of us realise.

I know this because I lived it.
Asthma, allergies, chronic mouth breathing, big tonsils, low immunity… I ticked all the boxes.

Over time, I retrained my breathing.

It can influence their facial development, sleep quality, behaviour, focus, and long-term health.

Why Nasal Breathing Matters

The nose isn’t just for air - it’s a functional system designed to support the body.

When your child breathes through their nose, it helps to:

• Take in cleaner, filtered air
• Breathe more calmly and efficiently
• Get the oxygen they need to grow, focus, and feel good and produces nitric oxide. (a natural vasodilator)
• Support the tongue sitting in the right place
• Guide healthy jaw and facial development
• Protect teeth by supporting proper jaw development and alignment, reducing crowding, mouth dryness, and risk of decay
• Support their immune system by filtering out dust, allergens, and pathogens before they reach the lungs

• Dr Steven R. Lin explains:

“Nasal breathing is essential for proper facial growth, airway health, and overall wellbeing.”

What Happens with Mouth Breathing?

Mouth breathing might seem harmless - especially during sleep or when a child is unwell.

But when it becomes habitual, it can start to change how a child grows and functions.

Research shows:

• Zhao Z. and Zheng W. found mouth breathing is associated with altered craniofacial development and poor sleep quality in children
• Harvold E. P. demonstrated that breathing patterns can directly influence jaw growth and facial structure
• Chami Rocha highlighted mouth breathing as a key factor in malocclusion and inadequate facial development

How Breathing Shapes the Face

This is the part many parents aren’t told.

The way a child breathes affects:

• Tongue position
• Jaw development
• Airway size

With nasal breathing:
→ The tongue (generally) rests on the roof of the mouth
→ This supports a wider, more developed upper jaw
→ Creates more space for teeth and airway

With mouth breathing:
→ The tongue sits low
→ The jaw can grow narrower
→ The airway becomes more restricted

• Dr Mike Mew puts it simply:

“We are seeing an epidemic of poor facial growth linked to modern breathing habits.”

Signs Your Child May Be Mouth Breathing

• Mouth open at rest
• Snoring or noisy sleep
• Dry lips or bad breath
• Dark circles under the eyes
• Frequent congestion or allergies
• Restless sleep
• Difficulty focusing or behavioural challenges

These are often subtle - but important signals.

The Bigger Picture: It’s Not Just About Breathing

Mouth breathing has been linked to:

• Poor sleep quality
• Reduced oxygen efficiency
• Behaviour and attention challenges
• Increased risk of asthma and allergies

Konstantin Buteyko believed many chronic conditions are linked to dysfunctional breathing patterns - particularly over-breathing and mouth breathing.

What Parents Can Do

The goal isn’t perfection - it’s awareness and small shifts.

Encourage nasal breathing gently during the day - lips together, breathing through the nose when possible.

Support good tongue posture - tongue resting on the roof of the mouth.

Pay attention to sleep - notice if your child sleeps with their mouth open, snores, or seems restless.

Address underlying causes - mouth breathing is often a symptom, not the root. Look into allergies, congestion, or enlarged tonsils/adenoids if needed.

Consider support tools like MyoTape for Kids for older children, once nasal breathing is comfortable. Always introduce gently and ensure your child can breathe clearly through their nose first.

Model it yourself - your child will learn far more from what you do than what you say.

There are some great Myofunctional Therapy for Kids techniques that I will be sharing next, so make sure you subscribe!

A Simple Truth

Your child’s breath is shaping their body — every single day.

Final Thought

This isn’t about fear.

It’s about awareness.

Small shifts in how your child breathes can support better sleep, clearer thinking, stronger development, and long-term health.

Their breath is their foundation.
And it’s something we can gently guide - starting today. Not through one big moment,
but through thousands of small, repeated patterns.

A Personal Note

When my eldest daughter was around 6, I noticed she was breathing through her mouth - especially during sleep.

It wasn’t subtle.
Loud breathing… sometimes snoring.

At the time, I was studying this work - and I knew this was a red flag.

We had her tonsils checked.
They were Grade 3 (on a scale of 1–4).

We chose to have them removed.

But what I’ve come to understand is this:

The surgery isn’t the full (or only) solution.
What happens after matters just as much.

If the breathing pattern isn’t addressed, the habit can stay.

So we supported her in relearning how to breathe through her nose.

Gently, consistently.

• Encouraging nasal breathing during the day
• Bringing awareness to lips closed
• Tongue resting on the roof of the mouth
• Using gentle prompts and reminders

As she got older, we introduced tools like MyoTape for Kids (from around age 8) to support nasal breathing during sleep.

Even something as simple as a small vertical piece of tape on the lips while relaxing while awake can help build awareness - when used appropriately.

The key isn’t force.

It’s awareness, consistency, and support.

✅ Parent Checklist

• Does my child breathe through their nose most of the day?
• Do they sleep with their mouth closed?
• Do they snore or breathe noisily at night?
• Do they wake rested?
• Is their mouth often open at rest?
• Do they frequently have congestion or allergies?

If you answered “yes” to several of these - it’s worth exploring further.

🔍 Next Steps for Parents

At home:
• Gently bring awareness to nasal breathing
• Encourage lips closed, relaxed breathing
• Observe sleep patterns
• Support time outdoors and physical activity
• Model it yourself - kids mirror what they see. Your breathing patterns shape theirs

Professional support:
• Visit your GP and say:
“I’m concerned about my child’s breathing, sleep, and airway development - can we assess for nasal obstruction, allergies, or enlarged tonsils/adenoids?”
• Consider referral to:
• ENT specialist
• Airway-focused dentist or orthodontist
• Myofunctional therapist

Learn more:
• Breath - James Nestor
• Jaws: The Story of a Hidden Epidemic - Sandra Kahn & Paul R. Ehrlich
• Work by Steven R. Lin

https://myotape.com/products/mouth-tape-for-kids?variant=45085678928139