Why You’re Probably Breathing Wrong (and How to Fix It)

1. The Breathing Mistake You Didn’t Know You Were Making

You might think breathing is automatic — but most of us aren’t doing it optimally. Many people rely on mouth breathing, especially when sleeping or under stress, which bypasses the body’s natural filtration and hydration system.
Your nose, on the other hand, is built to breathe: it filters, warms, and humidifies every breath while helping your body produce nitric oxide — a molecule that supports oxygen flow and circulation [1].

When we switch to mouth breathing, we lose those benefits — and often wake up with dry lips, a scratchy throat, or that feeling that sleep didn’t quite “do its job.”

2. What Happens When You Mouth-Breathe

Here’s what studies and experts have found:

• Mouth breathing increases airway resistance, making breathing less efficient [2].

• It can lead to dryness, oral health issues, and disrupted sleep patterns [3].

• Nasal breathing, by contrast, helps balance oxygen levels and keeps your nervous system calm [4].

In short, mouth breathing works against your body’s natural design.

3. Why Nasal Breathing Is the Body’s Default Setting

Your nose isn’t just decorative — it’s a built-in wellness tool. When you breathe through it, you:

• Filter dust, bacteria, and allergens more effectively [1]

• Maintain moisture in your airways, reducing dryness and irritation [3]

• Produce nitric oxide, which supports blood flow and oxygen transport [1]

• Activate your parasympathetic (rest-and-digest) system for better recovery [4]

That’s why trainers, sleep specialists, and wellness experts all recommend nasal breathing for long-term health and better rest.

4. Signs You Might Be Breathing Wrong

You might be mouth-breathing more than you realise if you:

• Wake up with a dry mouth or chapped lips

• Snore or sleep with your mouth open

• Feel fatigued even after a full night’s sleep

• Constantly feel congested or have trouble breathing through your nose

If these sound familiar, your breathing patterns may just need a little retraining.

5. How to Fix It (Gently and Safely)

Don’t worry — you can absolutely retrain your body to breathe right. Here’s how:

1. Clear your nose before bed. Try a saline rinse or gentle steam inhalation to open airways.

2. Notice your default. During the day, pause and check if your mouth is open — then close it and breathe through your nose.

3. Try slow nasal breathing exercises. Inhale for 4 counts through your nose, exhale for 6 counts through your nose.

4. Optimize your sleep space. Keep your room cool, your pillow supportive, and avoid heavy meals or alcohol before bed.

5. Encourage nasal breathing overnight. Use a gentle, skin-safe tape (like Kissable) that keeps your lips comfortably together while allowing airflow.

6. Listen to your body. If you ever feel congested or short of breath, stop and consult a healthcare professional.

6. The Beauty Bonus of Breathing Right

Once you start breathing properly, you’ll notice the difference:

• Less morning dryness

• Smoother, calmer skin

• Better overnight recovery

• Waking up actually rested

The way you breathe shapes the way you rest — and ultimately, the way you look and feel.

7. A Note of Caution

If you have nasal obstruction, sleep apnea, or chronic sinus issues, speak with a healthcare professional before trying breathing exercises or mouth taping [5]. These methods are meant to support healthy habits, not treat medical conditions.

8. The Kissable Way to Breathe Better

Kissable’s collagen-infused mouth tape is designed to encourage natural nasal breathing — comfortably and safely. It’s not about restriction; it’s about restoration. By supporting your body’s natural rhythm, you help your lips stay hydrated, your sleep stay deep, and your mornings feel beautiful.

Because sometimes, the best beauty habit starts with a single breath — through your nose.

[1] Cleveland Clinic. “Mouth Breathing vs. Nose Breathing: Which Is Better?” health.clevelandclinic.org (2024).
[2] European Respiratory Society. “Upper Airway Resistance and Mouth Breathing.” European Respiratory Journal (Vol. 22, Issue 5, 2003).
[3] Cleveland Clinic. “Breathe Through Your Nose, Not Your Mouth.” health.clevelandclinic.org (2024).
[4] American Physiological Society. “Nose Breathing Lowers Blood Pressure and May Reduce Risk Factors for Heart Disease.” physiology.org (2024).
[5] New York Post. “Popular Sleep Trend Can Cause Serious Health Harm, New Study Finds.” nypost.com (May 2025).