In the ever-evolving landscape of social media trends, TikTok, an online platform for sharing short-form videos, has become a breeding ground for the latest health fads that promise quick fixes to common ailments.
One such trend that’s been sticking around is a practice that has many influencers claiming is ‘a magic fix’ for a wide variety of health issues such as snoring, poor jaw definition, and teeth grinding, among many others.
As its name suggests, the viral trend called mouth taping is the practice of taping the mouth closed before sleeping to force oneself to breathe through the nose.
At YourLifeChoices, we understand that navigating the sea of health advice online can be overwhelming, especially when it comes to trends that seem too good to be true. So, let’s dive into the world of mouth taping and see if it’s something you should be sticking to or steering clear of.
The claims: A breath of fresh air or not?
Nasal breathing does indeed have its perks, says Dr Zac Turner of news.com.au: ‘It filters, warms, and humidifies the air before it hits your lungs.’
Moreover, it produces nitric oxide, which can enhance oxygen uptake and has antimicrobial properties.
On the flip side, Dr Zac says chronic mouth breathing is associated with a host of issues, including dry mouth, bad breath, sleeping problems, and even changes in facial structure over time.
The concerns: To tape or not to tape?
Despite the purported benefits, the idea of mouth taping raises several warnings, per Dr Zac.
For starters, what happens if you have a blocked nose due to allergies or a cold? Taping could potentially lead to breathing difficulties, which is far from the restful sleep you’re aiming for.
Moreover, ‘not all tapes are skin-friendly,’ and some can cause skin irritation or rashes.
Dr Zac also put to rest the myth that we swallow spiders in our sleep, saying, ‘The idea that we swallow spiders in our sleep is a total myth. No self-respecting spider is crawling into a warm, snoring mouth.’

Safer alternatives to mouth taping
If you’re looking to improve your nasal breathing without resorting to taping, there are several safer and more effective methods to consider:
1. Use a neti pot or saline irrigation to gently clear sinus blockages, promoting easier nasal breathing.
2. Try physical therapy for your face—myofunctional therapy. This involves exercises that strengthen your tongue and the muscles in your airway, potentially reducing snoring and improving breathing.
3. Adjust your sleep position by sleeping on your side. Doing this can encourage nasal breathing and prevent mouth breathing.
4. Before considering mouth taping, practice breathing through your nose during low-risk activities to get accustomed to the sensation.
5. If you have structural issues like a deviated septum, seek advice from an ear, nose, and throat (ENT) specialist for appropriate treatments.
The verdict: Proceed with caution
Dr Zac explains that ‘Mouth taping isn’t inherently dangerous, but there’s not enough scientific evidence to back up the suggested benefits, so most doctors wouldn’t recommend it, especially when there are other proven solutions out there.’
There are proven, safer ways to promote healthy nasal breathing that don’t involve potentially risky practices.
In conclusion, while mouth taping might seem like a simple solution to a range of issues, it’s essential to weigh the risks and consider alternative methods that are backed by research and medical advice. Remember, when it comes to health trends, it’s always best to stick to the experts.
We would love to hear from you. Have you tried mouth taping, or are you sceptical about this trend? Share your thoughts and experiences in the comments below, and let’s continue the conversation about safe and effective health practices.
Also read: Best treatments for obstructive sleep apnoea and how to find them