What are the benefits of nose breathing?
Your nose is the part of the respiratory system that gets the air ready. Cleveland Clinic lists these benefits:
- It filters. Tiny hairs and mucus catch dust and irritants before they get deep into your airways.
- It warms or cools the air to suit your lungs.
- It humidifies what you breathe in.
- It lets you smell, which is one way you detect harmful things in the air.
- It makes hyperventilation harder, because the nose is a narrower route than the mouth.
You’ll also hear a lot about nitric oxide. The nose releases it, and it helps widen blood vessels. Cleveland Clinic links this to better oxygen circulation and lower blood pressure. It’s a reasonable idea, though it’s sometimes oversold online. Enjoy it as a nice extra, not a reason to tape your mouth shut.
Is mouth breathing bad for you?
Now and then, no. You’ll do it while exercising hard or when you have a cold. As an everyday habit, there are some downsides, and Cleveland Clinic names several:
- A dry mouth, which can lead to bad breath, gum disease and cavities
- Air reaching your lungs unfiltered, which may raise the risk of infection
- Links with snoring, sleep apnea and daytime sleepiness
- In children, links with behaviour issues and differences in jaw and face development
Note the word links. Some of these may be caused by whatever is blocking the nose, and not the mouth breathing itself.
What if you can’t breathe through your nose?
Then breathe through your mouth. It’s the sensible choice. Colds, allergies and congestion are common and temporary reasons. But if your nose feels blocked most of the time, it’s worth seeing a doctor. Structural issues such as a deviated septum or enlarged adenoids can block the airway, and chronic congestion can point to a condition that’s treatable.
Why do I breathe through my mouth at night?
Usually because something’s getting in the way of your nose. Signs include waking with a dry mouth, snoring, or feeling tired after a full night’s sleep. Mention these to a doctor, especially if someone tells you that you stop breathing or gasp in your sleep, since that can be a sign of sleep apnea. For a child who always sleeps with their mouth open, ask their doctor about it.
You’ll see mouth tape recommended all over social media. I’d talk to a doctor before trying it, because it’s no fix for a blocked airway.
Should you breathe through your nose or mouth during breathing exercises?
It depends on the exercise, and most of them are forgiving:
| Exercise | In | Out |
|---|---|---|
| Diaphragmatic | Nose | Pursed lips |
| Pursed-lip | Nose | Pursed lips |
| NHS stress exercise | Nose | Mouth |
| Quiet resets, in public | Nose | Nose |
Don’t let the route get in the way of the rhythm. If you can only do it through your mouth today, slow is still slow.
How do you practise nose breathing?
- NoticeSet a few reminders during the day and check: mouth open or closed?
- Close your lips gentlyLet your jaw relax. Your teeth don’t need to touch.
- Start smallTry it for one minute of slow breaths, a few times a day. If you feel short of air, open your mouth. No medals for suffering.
- Add it to easy walksOnce it feels natural at rest, try it at a gentle pace.
One minute, nose only
In and out through your nose, if it’s clear. Follow the orb, and open your mouth if you need to.
4 in · 6 out
Follow the orb: in as it grows, out as it shrinks.
Seconds per phase: 4 in · 6 out. Turn on JavaScript to use the timer.
Runs in your browser: nothing is saved or sent. For haptic taps with your eyes closed, or on your wrist, use ATHA on iPhone or Apple Watch.
Common questions
Is it better to breathe through your nose or mouth?
For everyday breathing, usually your nose, because it filters, warms and humidifies the air. Your mouth is fine when your nose is blocked or when you’re working hard.
Can mouth breathing cause health problems?
It can dry your mouth, which can lead to bad breath, gum disease and cavities, and it’s linked with snoring and sleep apnea. Ongoing mouth breathing is worth discussing with a doctor or dentist.
How do I stop mouth breathing while sleeping?
Find out why it’s happening first. Congestion, allergies or a structural problem may be the cause. A doctor can check, especially if you snore or wake up tired.
Does breathing through your nose increase oxygen?
Cleveland Clinic links nitric oxide from the nose to better oxygen circulation, but don’t expect a dramatic change if you’re healthy. Filtering and humidifying are the better-established benefits.
Should you breathe through your nose when you exercise?
At an easy pace it’s often comfortable. As effort rises, most people need their mouth too, and that’s normal.
Where does ATHA fit in?
Sessions in ATHA can guide you with a cue to breathe in through your nose. If yours is blocked, just ignore that part: the rhythm works the same way. Nothing in the app checks how you’re breathing, and nothing gets sent anywhere.
Now you are checking if your mouth is closed, aren’t you? Thanks for reading.
Indie iOS developer, and the maker of ATHA. Say hello on Instagram or at solostaseraofficial@gmail.com.
Sources
Checked on 3 November 2026.
- Cleveland Clinic Health Essentials: Nose breathing vs mouth breathing · 25 July 2024.
- KidsHealth (Nemours): Your lungs and respiratory system · Medically reviewed January 2023.
- Cleveland Clinic: Diaphragmatic breathing · Last updated 30 March 2022.
- Cleveland Clinic: Pursed-lip breathing · Last updated 8 July 2026.
- NHS: Breathing exercise for stress · Page last reviewed 12 June 2026.
ATHA is a breathing and mindfulness app, not a medical device, and this guide is general information, not medical advice. It doesn’t diagnose or treat any condition. For a symptom that is persistent, severe or worrying, talk to a doctor. In an emergency, call your local emergency number.