Essay · Breathing & Health
Mouth Breathing and the Three-Minute Test
The three-minute test is a way for an adult to judge whether they can safely begin breathing through the nose, or try aids such as ‘mouth taping’ (placing tape over the mouth).
How to do the test
The Objective
To check whether you can breathe through your nose alone for three minutes in a row, without feeling any fear or tension (without a stress response).
The Technique
You can do this test by holding a little water in your mouth, or by placing a piece of tape over your lips so that the mouth stays closed.
The Goal
If you can breathe successfully through your nose for the whole time, it means you can safely begin habits such as lip taping at home.
Dr. Whitman advises that if you are interested in these methods, you should start small — for example, practise for about five minutes while doing simple tasks such as chopping vegetables. Then, before trying it while you sleep, increase the time gradually while watching a show or a film.
What mouth breathing does to the body
Breathing through the mouth can harm your health, and it has many negative effects on the body:
Sleep and Brain Health
Mouth breathing is linked to sleep-disordered breathing, which stops a person from getting deep, refreshing sleep. This can upset the glymphatic system (the brain’s cleaning system) and the balance of hormones. As a result, cognitive issues, reduced memory, and behavioural problems in children, such as ADHD-like symptoms, can appear.
Salivary and Oral Health
Breathing through the mouth dries it out, which lowers the pH level in the mouth. This environment favours the growth of harmful bacteria, raising the risk of cavities and gum disease.
Physical Development
The habit of constant mouth breathing creates a cycle that makes breathing through the nose even harder. It often leads to a poor posture with the head tilted forward (forward head posture), and blood collects under the eyes, producing dark circles.
Nitric Oxide Production
Breathing through the nose is essential for nitric oxide to be produced in the paranasal sinuses. In people who breathe through the mouth this natural process is bypassed, so their bodies may run short of this compound. It is extremely important for cardiovascular health, the immune system and sexual health.
With warm regards,
Dr. Milind Mohan Desai