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Training Yourself to Nose Breathe at Night

Breaking a habit can be a very difficult thing to do. Breaking an involuntary habit that occurs as you are sleeping can be even more difficult. That is the challenge that mouth breathers face if they use a nasal mask for CPAP therapy to treat their sleep apnea because a full face mask feels too claustrophobic.

 

The Problem:

 

Because the air that flows through the mask during treatment pushes the tongue down to keep the airway unobstructed, opening the mouth to breathe causes a vacuum that pulls the tongue up. This can be very uncomfortable and cause you to wake up during the night, something your CPAP therapy is trying to prevent.

 

So, how do you learn how to nose breathe?

 

There are many different techniques out there. While one lifelong mouth breather may swear that one works, it may not work for others. The name of the game here is experimentation.

 

Technique 1:

 

The first technique is to press your tongue against the roof of your mouth. Do this during the day while breathing through your nose to get used to it, and then try it as you are falling asleep.

 

Technique 2:

 

Another way is to gradually block your mouth from opening less and less. In this technique you start by placing tape over your mouth at night, which may seem like a scary thought. However, after three or so nights where you aren’t opening your mouth, you can switch to tucking a small pillow under your chin to prevent mouth breathing.

 

Technique 3:

 

Mind over matter can also be effective! Work on telling yourself that the air coming through the nasal mask is enough so that you don’t have to open your mouth. You can also visualize yourself sleeping with your mouth closed as you’re falling asleep.

 

There are many other techniques out there, or you can create one on your own. If nothing is working, CPAP Central offers chin straps to help prevent your mouth from opening. Our staff can offer helpful advice and tips to get you sleeping better at night. We’re available Monday through Friday 8:30 a.m. through 4:30 p.m. via our live chat.