How Long to Wear Myotape: A Guide for Beginners

Breathing through the nose is the default setting for the human body, yet many of us fall into mouth breathing during concentration or sleep. Lip tape can help retrain that habit by gently encouraging the lips to stay closed. That leads to a practical question: how long should you wear it, and how do you build up safely?

Below is a clear, stepwise plan that respects skin health, comfort, and common medical caveats, with guidance for adults, children, and those using it around sport or snoring.

What lip tape is designed to do

Lip tape like MyoTape sits around the lips and encourages a light seal. It nudges you towards nasal breathing without fully covering the mouth. The intention is habit change, not force. When used correctly:

• Air still moves through the nose, which warms, filters, and humidifies it
• The tongue tends to rest on the palate, which supports oral posture
• You may notice less dry mouth, lower snoring volume, and steadier sleep

It is not a substitute for medical care, and it is not a cure for obstructive sleep apnoea. Think of it as a simple tool to support better breathing patterns.

Who should avoid or seek advice first

Lip taping is not for everyone. Speak with a clinician before use if any of the points below apply.

• Diagnosed or suspected obstructive sleep apnoea, especially if untreated
• Use of sedatives or alcohol near bedtime
• Chronic respiratory disease, frequent nausea, reflux with regurgitation, or a history of vomiting during sleep
• Severe nasal blockage, untreated allergic rhinitis, deviated septum causing poor airflow
• Skin disorders on or around the lips, active cold sores, adhesive allergies
• Claustrophobia, panic attacks, or significant anxiety about restricted mouth movement
• Recent dental surgery or open wounds
• Children under 4 years, and any child who cannot reliably remove the tape quickly

For CPAP users, discuss with your sleep team. Some people find lip support helps reduce mouth leak with nasal masks, but safety and mask fit come first.

How long to wear it: a phased plan that works

A gradual build-up tends to give better results than jumping straight into overnight use. The plan below assumes healthy adults who tolerate the tape during brief trials. If you feel unsafe at any point, stop and speak with a clinician.

The core schedule

Start during the day while awake and supervised. Move to longer periods once you are comfortable, can breathe freely through the nose, and can remove the tape instantly.

People vary. Some settle into overnight use within a week. Others stay at phase 3 for several weeks while improving nasal airflow. There is no prize for speed. The aim is a calm, reliable habit.

How to structure the first month

Week 1

• Two to three short sessions per day while reading or at a computer
• Total daily wear 30 to 45 minutes
• Practice quick removal with a finger at the corner of the tape

Week 2

• One longer block of 30 to 60 minutes, plus one short block
• Add gentle walking or housework while wearing it
• If nasal stuffiness builds, pause, do a few nose-breathing drills, then continue

Week 3

• One or two blocks of 60 to 120 minutes
• Trial a supervised nap if daytime wear feels easy
• Check skin daily for redness or irritation

Week 4

• First overnight attempt with safety steps in place
• If you wake anxious, remove it and try again the next night
• Keep daytime practice to maintain confidence

Daytime practice tips that make overnight use easier

• Release valve: fold a tiny tab at one corner so you can peel it off instantly
• Clear the nose first: saline rinse, a hot shower, or a gentle nasal cycle walk
• Posture: keep lips soft, tongue resting on the palate, teeth slightly apart
• Keep it boring: wear it during calm tasks like emails, TV, or light tidying
• Drink water regularly so saliva stays healthy and the mouth does not feel sticky

If the nose blocks quickly, try three rounds of light breath holds. Breathe in and out through the nose, pinch the nose, hold until medium air hunger, then resume calm nasal breathing. Repeat with longer rests. This can ease mild stuffiness.

Moving to overnight use safely

Preparation helps. Do not put the tape on for the first time right before bed. Wait until you already feel relaxed with daytime wear.

Safety checklist before you sleep

• Clear nasal breathing when lying on your back and side
• Remove facial moisturisers where the tape will sit so adhesion is consistent
• Keep scissors at the bedside if you prefer a quick snip, though peeling is usually faster
• Use a small strip the first night, then progress to full coverage around the lips
• Sleep on your side if snoring worsens when supine
• Tell your bed partner and ask them to wake you if anything seems off

What to expect

• The first night may feel strange. Many people wake once or twice then fall back asleep.
• Some drooling at the corners can occur early on and usually settles.
• If you wake with a dry mouth, you probably opened your lips despite the tape. Try a slightly firmer application next time, or a different size.

If you wake with breathlessness, remove the tape and sit up. That is a red flag to pause overnight use and reassess nasal airflow, stress, and sleep position.

Children and teens

MyoTape for kids is designed for ages 4 and up, with parent supervision. The goal is gentle habit change and better nasal breathing during quiet time and sleep.

A sensible plan

• Start with 5 to 10 minutes during reading or screens, twice daily
• Work up to 30 to 60 minutes during homework or quiet play
• Introduce nap wear once the child forgets it is on
• Night trials only if the child can remove the tape easily and is keen to try

Important points

• Never force it. If the child resists, pause and try again in a week.
• Check for adenoid or tonsil issues, allergies, or chronic congestion with a clinician.
• Coordinate with a myofunctional therapist or dentist when oral posture or orthodontics are the focus.

Athletes and concentration tasks

Some people use lip tape during low to moderate intensity training to reinforce nasal breathing, which can sharpen CO2 tolerance and reduce mouth dryness.

Guidelines for sport

• Keep it to warm-ups, easy runs, Zone 2 cycling, mobility sessions, or technique drills
• Duration 10 to 45 minutes at first, then up to the whole easy session if comfortable
• Avoid maximal efforts, heavy lifting that requires bracing and breath release, and any activity where quick mouth breathing might be needed for safety

For deep work sessions at a desk, wearing it for 20 to 60 minutes can reduce unconscious mouth opening and help you keep a steady rhythm of nasal breaths.

Skin care and tape handling

Good skin care makes longer wear much easier.

• Clean skin: remove oils and balms where the tape will sit
• Patch test: try a small piece for 15 minutes on the cheek first if you have sensitive skin
• Placement: centre the tape around the lips without stretching it too tightly
• Removal: peel slowly along the skin rather than lifting straight off
• Interval: give the skin some hours off each day, especially during the first week

Most products are single use. Reusing can reduce adhesion and raise the chance of irritation. If you need to reapply in the night, use a fresh piece.

Troubleshooting common issues

Nasal stuffiness

• Check room humidity, use saline, and keep bedroom dust down
• Try a short nasal clearing exercise before bed
• If blockage persists, ask a clinician about allergies or structural narrowing

Skin irritation

• Shorten wear, rotate exact placement slightly, or try a sensitive-skin version
• Avoid moisturiser under the tape and cleanse gently in the morning
• If a rash appears, stop and switch products or seek advice

Anxiety on waking

• Use a smaller strip that leaves a wider gap between the lips
• Add a release tab and practise removing it several times before bed
• Pair the tape with a calming pre-sleep routine, like light stretching and a book

Snoring unchanged

• Check sleep position, weight, nasal patency, and alcohol near bedtime
• Consider mouth and tongue exercises to support airway tone
• If snoring is loud or paired with daytime sleepiness, discuss with a sleep clinic

How to tell if it is helping

Keep notes for two weeks. Patterns often show up quickly.

• Morning mouth feels moist instead of dry
• Less need to sip water in the night
• Lower snoring volume reported by a partner
• Fewer night wakings
• Easier nasal breathing during the day
• More steady energy after lunch

If nothing improves after a month of steady use and you feel sleepy during the day, get a medical review. Lip tape cannot fix sleep apnoea, reflux, or chronic nasal disease.

Suggested routines for different goals

Snoring support

• 2 weeks of daytime build-up
• Night use on most nights, pause during heavy colds
• Add side sleeping and reduce alcohol in the evening

Habit change for mouth breathing

• Daily daytime blocks of 30 to 60 minutes during focused tasks
• Nap and night trials once you barely notice it during the day
• Add tongue posture drills and gentle nasal breathing exercises

CPAP with mouth leak

• Discuss with your clinician
• Trial short daytime sessions with the CPAP mask on to check comfort
• If approved, short overnight trials on nights when you feel well and alert

Simple breathing drills to pair with lip tape

Short, easy drills can make nasal breathing feel more natural.

• Silent nose breathing: sit for 3 minutes and keep breaths soft and quiet
• 4-6 rhythm: breathe in for 4, out for 6, through the nose, for 5 minutes
• Mini breath holds: after a normal exhale, hold for 5 to 10 seconds, then breathe calmly for 20 to 30 seconds, repeat 5 times

These are light by design. No straining, no gasping at the end. If dizzy, stop and return to normal breathing.

When to stop and get checked

• Waking with choking, panic, or chest discomfort
• Severe nasal blockage that does not respond to simple measures
• Skin blistering or strong adhesive reactions
• Daytime sleepiness, morning headaches, or witnessed breathing pauses at night

These signs point to something more than a simple mouth breathing habit.

Quick myths to clear up

• It is not about forcefully sealing the mouth. The aim is a gentle nudge.
• It should not hurt to remove. If it does, change technique or product.
• You do not need perfect nose breathing all day before you try it at night, but you should be able to breathe through the nose calmly while resting.
• Bigger tape is not always better. Comfort and easy removal matter more.

A practical checklist you can save

• Confirm you are a good candidate or get medical advice
• Patch test for 15 minutes on the cheek
• Start with 5 to 15 minutes while awake and relaxed
• Build to 30 to 60 minutes, then 1 to 2 hours
• Trial a nap once daytime wear is easy
• First overnight: partial night only, with a release tab
• Review morning symptoms and partner feedback
• Adjust for skin comfort, bedroom environment, and nasal care
• Keep a short diary for two weeks to track changes

Short answers to common questions

How long before I notice changes?

• Many people feel less dry mouth within a few nights. Snoring changes can take one to three weeks. Habit change often continues for a few months.

Can I tape every night?

• If you tolerate it and wake feeling well, nightly use is fine. Take breaks during colds or skin flare-ups.

How long is each piece worn?

• Treat each piece as single use. Apply to clean, dry skin, then discard after removal.

Can I use it with a moustache or beard?

• It can be trickier. Trim the area around the lips or use a product designed to grip skin rather than hair. Test during the day first.

What if I need to cough or speak at night?

• Use a release tab and practise peeling one corner quickly. Many people wake, peel, cough or speak, then reapply a fresh piece.

Is there a best position for sleep?

• Side sleeping often reduces snoring and mouth opening. Use pillows that keep the neck neutral.

The bottom line for wear time

• Start with minutes, not hours
• Build calmly over days and weeks
• Move to naps, then partial nights, then the whole night
• Keep safety, skin health, and nasal comfort at the centre
• Adjust based on your body’s signals, not someone else’s timetable

With the right approach, wear time becomes a non-issue, and nasal breathing starts to feel like your new normal.