Discover the Benefits of Myotape for Nasal Breathing Training

Most of us were born to breathe through the nose, yet daily habits, blocked airways, stress and late‑night screen time can shift us towards mouth breathing without us noticing. That small shift can disturb sleep, dry out the throat, and leave you feeling flat. Tools that gently encourage nasal breathing can help retrain patterns, and one of the most practical options is a lip tape designed to cue the lips to meet while keeping the central mouth opening free.

What this tape actually is

Myotape is a soft, elastic adhesive that sits around the lips, not across them. Picture a ring that frames the mouth. The centre stays open, which means you are not fully sealed. The design nudges the lips to rest together so the nose can take the lead. If you need to speak, cough or open your mouth, you still can.

This is different from conventional mouth tape that covers the lips completely. That full seal can feel intense, especially for beginners or anyone with occasional congestion. By encouraging lip closure rather than forcing it, the training stays more comfortable, more repeatable, and often safer for long sessions during the day.

Materials usually include a soft cotton blend with a gentle, latex‑free adhesive. Skin‑friendly edges reduce irritation, and the stretch lets you move your face, smile or sip water through a straw without peeling everything off. Versions exist for children and adults, though children should only use them under clinical guidance.

Why nasal breathing matters more than most people think

Breathing through the nose is not just about stopping snores. It changes the air you draw into the lungs and how your body responds to it.

• The nose filters particles, pollen and dust with turbinates and tiny hairs.
• Air picks up moisture and warmth so the lungs receive something closer to body temperature.
• Nasal passages produce nitric oxide, a gas that helps blood vessels relax and supports oxygen transfer.
• The slight resistance of the nose tends to slow breathing and shift effort towards the diaphragm.

Over time, this can support better sleep quality, steadier energy and a calmer baseline. Mouth breathing can dry the mouth, which encourages bacterial overgrowth and morning breath. It can also promote low tongue posture, which may influence dental crowding and bite issues during growth in children. Adults who breathe through the mouth at night often report waking to drink water or a sore throat on waking, both signs that the system is not working as well as it could.

None of this means a single tool will fix every airway problem. But a simple cue to keep the lips closed can push things in the right direction when used consistently.

Who may benefit, and who should pause

People tend to reach for lip tape for a few reasons:

• You wake with a dry mouth, sore throat or drool on the pillow.
• You snore more on your back and suspect your mouth falls open.
• You want to train nasal breathing during workouts or desk work.
• You are going through myofunctional therapy and want an at‑home cue for lip seal.

Some people should seek professional advice first or avoid lip taping altogether:

• Known or suspected obstructive sleep apnoea.
• Significant nasal blockage that makes nose breathing hard, including during colds or sinus infections.
• Severe asthma, COPD, heart or respiratory conditions.
• Skin conditions or allergies that react to adhesive.
• Recent facial or dental surgery, mouth ulcers or active skin lesions.
• Children, unless a clinician has recommended and is supervising a plan.

If you ever feel short of breath, panicky or unwell while using the tape, take it off straight away. If you have a beard or moustache, placement can be trickier. Trimming around the upper lip improves adhesion, or you can tape slightly wider to catch skin rather than hair.

How the tool supports a better pattern

The effect is mostly behavioural. The gentle pull draws the lips together, which encourages the tongue to rest on the roof of the mouth. That posture opens the space behind the tongue, which supports a clearer nasal route. Over days and weeks, the nervous system learns that this is the default resting state. Think of it like a posture brace, but for the mouth and face.

The centre opening is important. If your nose momentarily blocks, you can still puff some air through the gap or slide a finger in to remove the tape. This feature helps many people relax into practice, which is half the battle.

Getting started without stress

Start in daylight when you can pay attention, not at bedtime. A simple ramp works well.

• Test your nose. Try three slow breaths through the nose. If one side is stuffy, perform a few gentle nose clears or saline rinses, then reassess.
• Do a skin test. Stick a small piece to your forearm for 30 minutes to see how your skin reacts.
• Try a five minute session at your desk. Sit upright, place the tape around your lips, and breathe slowly through the nose. Keep your mouth free to open if needed.
• Increase sessions to 10 to 20 minutes while reading or typing. The goal is normal, quiet nasal breathing, not deep or forced breaths.
• Only once daytime feels easy should you consider short naps or the first part of the night with the tape on.

A simple four week plan

This plan assumes no major nasal blockage and an easy start during the day. Adjust to your reality, and pause if you feel unwell.

If you are combining with CPAP, speak to your sleep clinic. Some people find a gentle lip cue helps reduce leaks. Others may not need tape once their mask fit is dialled in.

Extra habits that make nose breathing easier

Tools work best when the airway is cared for. A few low‑tech tactics can make a big difference.

• Saline nasal rinses in the evening remove allergens and reduce swelling.
• A warm shower or steam before bed can open things up.
• Keep the bedroom free of dust, and wash bedding in hot cycles.
• Raise the head of the bed slightly if you are prone to congestion.
• Practise soft tongue posture. Tip of the tongue behind the front teeth, body of the tongue resting on the palate.
• Quiet breathing drills. Five seconds in, five out, through the nose, for five minutes.
• Humming for three to five minutes. This increases nitric oxide and can create a pleasant sense of openness.
• Stay well hydrated, and keep alcohol intake moderate in the evening, as it can increase snoring.

If allergies are part of your picture, tackle them directly with your GP or an allergy clinic. Reducing inflammation at the source makes every breath easier.

Sports and daily productivity

Nasal breathing during low to moderate exercise can stabilise effort and reduce that frantic top‑of‑chest pattern that often leads to side stitches and fatigue. Using a lip cue while walking, easy cycling or mobility work can teach the body to lean on the nose even when heart rate bumps up a little.

At a desk, a short tape session while answering emails can stop unconscious open‑mouth postures. Many people find their concentration improves when breathing is quiet and slow. If you take calls, cut a small vertical slit in the centre gap or choose moments when you do not need to speak.

Common concerns and straight answers

• Will I suffocate? No. The tape frames the lips and leaves the centre open. You can breathe through the mouth in a pinch or remove the tape quickly with a fingertip.
• What if I drool? Drooling tends to ease as the lips learn to rest together. Keep a small towel on the pillow during early nights if you are worried.
• Will this stop snoring? If your snoring is mostly from a slack mouth, lip cueing often helps. If snoring comes from deeper airway collapse, you will likely need added support, sometimes including CPAP or oral appliances.
• Can kids use it? Only under clinical care. Growing faces are adaptable, which is brilliant, but they need a full airway assessment and a structured plan.
• Does it help with anxiety? Slow nasal breathing can ease arousal. The tape is just a reminder. If anxiety is prominent, combine this with simple breathing drills and speak to a professional if symptoms persist.

Caring for your skin and the tape

Good preparation keeps skin happy.

• Clean and dry the skin around the lips before applying. Avoid heavy lip balms right before use.
• Warm the tape between your fingers to improve adhesion.
• When removing, stabilise the skin with one hand and peel slowly. A drop of oil can loosen the adhesive if needed.
• Do not reuse a tape once removed. Adhesive picks up skin cells and loses grip.
• Rotate placement slightly if you use it nightly, which reduces local irritation.

If you develop a rash, stop for a few days. Try a different brand or consult a pharmacist for a patch‑test friendly option.

How to measure progress without gadgets

You can track small wins in a notebook or app. Look for changes over two to four weeks, not day to day noise.

• Mouth dryness on waking, scored 0 to 10.
• Number of night wakings.
• Energy in the first two hours of the day.
• Reports from a bed partner about mouth sounds or snoring.
• Number of days the tape stayed on all night.
• Breathing rate at rest. Count breaths for one minute while seated. A quiet 8 to 14 per minute is a sensible zone for many adults.

Some like to use a sound recorder overnight to spot mouth sounds. If loud snoring persists or you notice breathing pauses, seek a sleep assessment rather than pushing harder with tape.

Comparing options at a glance

There are several ways to cue lip closure. They are not all equal, and your choice may change with context.

No single option covers every scenario. Many people use a mix. A ring‑style tape in the day, chin strap during a cold, no cue at all when nose flow is perfect.

How to place it well

Small details improve results.

• Centre the tape evenly around the lips so the pull is balanced.
• If your lower lip tends to slip, angle the bottom of the ring slightly forward.
• Avoid stretching the tape too much during application. Let the elastic do the work.
• If you sleep on your side, check that the cheek on the pillow does not roll the tape off. A smooth pillowcase reduces shear.

If you grind teeth at night, use a mouthguard under the guidance of a dentist. Grinding and clenching often ride along with airway issues, so a holistic plan pays off.

When progress stalls

If two to three weeks pass with little change, run through a quick checklist:

• Can you breathe clearly through the nose during the day for five minutes without stress?
• Is one nostril always blocked? Structural issues like a deviated septum may need ENT input.
• Are reflux or late‑evening meals creating swelling in the throat or nose?
• Are you drinking alcohol close to bedtime?
• Has your bed partner noticed breathing pauses or gasps? If yes, prioritise a sleep study.

A stalled response is not failure. It is a signal to widen the lens and look at the airway from nose to diaphragm.

Bringing it into daily life

Consistency beats heroics. Five to ten minutes of relaxed nasal breathing with a gentle cue during your morning read. A short session on the commute if you are not driving. A quiet bedtime routine with one minute of humming, a saline spray, and the tape. That is often enough to tip things.

Small tricks can help you stay with it.

• Keep the packet on your bedside table or at your desk.
• Pair the tape with a habitual activity, like making tea.
• Log your first 14 days so you can see early wins.

A short checklist you can use tonight

• Clear your nose with a gentle rinse or a few controlled exhales.
• Check skin comfort with a quick patch on the arm if this is your first try.
• Place the ring evenly around the lips, centre open.
• Take three slow nasal breaths while seated to confirm comfort.
• Lie down and notice if breath stays quiet. If not, sit up and reset.
• Keep a small mirror nearby the first few nights to check placement after you roll over.
• Remove the tape if you feel unwell at any point.

Breathing is the most ordinary thing we do. With a little training, your nose can do more of the work, your mouth can rest, and your nights can feel different. A soft, simple cue is sometimes all it takes to remind the body what it already knows.