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Mouth breathing can lead to numerous health issues and one of the most common is headaches. This may come as a surprise – but the connection between mouth breathing and headaches is a real concern. More and more people are beginning to feel the effects of these issues and there are also many reasons why this has become a growing concern. Here we will explore the connection between mouth breathing and headaches and discuss the solutions available to help alleviate these problems.

Mouth Breathing 101

Mouth breathing is when a person breathes through their mouth rather than through their nose. Normally, our bodies are designed to take in air through our nasal passages. The nose is lined with tiny hairs and mucous membranes that help to filter out pathogens, bacteria and other impurities. It also helps to warm and moisten the air we breathe. When we breathe through our mouths, we are missing out on these benefits and we also tend to breathe faster and try to get more air in. This can lead to hyperventilation and an imbalance of the respiratory system.

Headaches and Mouth Breathing

When we breathe too quickly or heavily, we can easily disrupt the balance of oxygen and carbon dioxide in our bodies. This can lead to decreased levels of carbon dioxide in our blood – also known as hyperventilation syndrome. This can cause blood vessel constriction and reduced blood flow to the brain, resulting in headaches. Hyperventilation syndrome is a common condition and it can be a source of chronic tension-type or migraine headaches. It can also occur as a result of stress, anxiety, and panic attacks. All of these symptoms can be exacerbated by mouth breathing.

Solutions for Mouth Breathing

Problem identification: The first step towards resolving mouth breathing issues is identifying when it occurs and if there are any patterns. Keep a journal of when mouth breathing is occurring (i.e. during the day, night, exercise, etc.) and if there are any other symptoms associated with it (i.e. headaches, snoring, gasping for air during sleep or waking up with a dry mouth).

Artificial respiratory training: There are a few methods to help resolve unnatural respiratory patterns. The Buteyko Breathing Technique and the Papworth Method are both designed to help individuals with mouth breathing. The Buteyko Technique aims to decrease the number of breaths taken per minute while increasing overall lung capacity. The Papworth Method focuses on nose breathing and relaxation techniques. Both of these methods have their roots in ancient Eastern medicine and are non-invasive and non-pharmaceutical.

Oral appliance therapy: An oral appliance can be worn at night while sleeping to help open the airways and promote nose breathing. It quietly stabilizes the jaw and prevents the tongue from falling back into the throat, which can lead to snoring, sleep apnea and mouth breathing. Oral appliances are custom-made devices worn on the upper and lower teeth, and are manufactured to provide the best fit and maximum comfort.

General tips:
– Mindfulness practice and stress-reduction techniques can help to prevent tension and anxiety-induced hyperventilation.
– Doing exercises to strengthen the muscles of the nose and throat may also help with mouth breathing.
– Sleep on your side rather than your back to help prevent snoring and obstructive sleep apnea which can be caused by mouth breathing.
– Avoid hyperventilation inducing triggers such as caffeine, soda and alcohol.

Conclusion

Mouth breathing can lead to numerous health issues, one of the most common of which is headaches. The connection between mouth breathing and headaches is becoming more widely acknowledged and there are several solutions available to help alleviate these problems. Identifying when mouth breathing is occurring and any patterns can go a long way towards resolving these issues. Artificial respiratory training, oral appliance therapy, and general tips can be used to help promote nose breathing and restore balance to the respiratory system. If you think that you or someone you know may be suffering from the effects of mouth breathing, then it is important to talk to a healthcare professional about the available solutions.