Summary
Dr. Sanjay Gupta tackles the viral trend of mouth taping on his Chasing Life podcast, explaining what it is and why it has gained so much attention online. He describes how mouth taping involves placing skin-safe tape over the lips during sleep to promote nasal breathing, which has known benefits including air filtration via nasal cilia, humidification of incoming air, increased nitric oxide production for blood pressure regulation, and relaxation benefits used in yoga and meditation. However, Gupta urges caution, noting that the scientific evidence for mouth taping specifically is limited and inconclusive. He emphasizes that proper tongue position behind the front teeth is essential for effective nasal breathing, and that simply taping the mouth shut without addressing tongue posture may not deliver the promised benefits. He warns that mouth taping can be dangerous for people with sleep apnea, deviated septums, nasal polyps, or other nasal obstructions, and recommends consulting a healthcare provider before trying the practice.
Key Points
- Mouth taping involves placing skin-safe tape over the lips during sleep to encourage nasal breathing instead of mouth breathing
- Mouth breathing is linked to snoring, dry mouth, cavities, bad breath, gum disease, and dental malocclusion
- Nasal breathing filters dust, allergens, and germs through cilia, humidifies incoming air, and increases nitric oxide production
- Nitric oxide from nasal breathing can help lower blood pressure and improve cardiovascular function
- Scientific studies on mouth taping are limited and inconclusive, so benefits are not yet well-established
- Proper tongue position (tip behind front teeth, up and forward) is essential for nasal breathing to work effectively
- Mouth taping can be dangerous for people with sleep apnea, which affects roughly 30 million Americans
- Nasal obstructions like deviated septums or polyps should be addressed before attempting mouth taping
Key Moments
Nasal breathing benefits from cilia filtering and nitric oxide
Dr. Sanjay Gupta explains that nose breathing is healthier because cilia filter dust, allergens, and germs, while nasal breathing moisturizes incoming air and increases nitric oxide production, which helps control blood pressure and promotes relaxation.
"So the goal of mouth taping then is to have you breathe through your nose while you sleep and that has proven benefits. Experts say that breathing through your nose is healthier. You know there's these fine hairs in your nose. They're called cilia and they actually have a job. They filter out dust and allergens and germs and environmental debris. Nose breathing also moisturizes incoming air while dry air is breathed in through the One doctor even told us that nasal breathing could be associated with lower blood pressure. How? Because it increases nitric oxide, a compound in your body that can be helpful for keeping your blood pressure under control. Lastly, you know, if you've ever meditated, you've often been asked to breathe in through your nose because that is so relaxing. So it is used in yoga and meditation."
Tongue position matters more than just taping mouth shut
For mouth taping to work properly, the tongue must be placed in the up and forward position behind the front teeth. Simply taping the mouth without correct tongue placement may not deliver the expected benefits of nasal breathing.
"In order for any of this to work, you have to make sure your tongue is placed properly in your mouth. And that means your tongue is in the up and forward position. Try this right now. So place the tip of your tongue directly behind your teeth, your front teeth."
Sleep apnea risks make mouth taping potentially dangerous
Dr. Gupta warns that mouth taping can be risky for the estimated 30 million Americans with sleep apnea, many of whom are undiagnosed. Taping could restrict airflow and deprive the brain and body of oxygen, and a recent analysis found it can worsen breathing in those with nasal obstructions.
"So, point being, you may have sleep apnea and not know it. If you do have sleep apnea, mouth taping could seriously restrict your airflow, therefore depriving your brain and your body of oxygen, which of course could be hugely problematic. We need to breathe. And even if you don't have sleep apnea, mouth taping can still really be dangerous. A recent analysis found taping or sealing the mouth closed or So there's lots of reasons we have trouble breathing through our noses, deviated septum, nasal polyps, sometimes nasal tumors. Those are things you should get addressed. So before you go out and start taping your mouth, there are some other things you should try first."
