***Mastering Myotape: Mouth Taping for Athletes***

Breathing might be the quietest skill in sport. You do it every second, yet it rarely features in training plans, periodisation charts, or team meetings. Then, somewhere between marginal gains and sleep rituals, you hear athletes talking about taping their mouth for easy runs, steady rows or overnight recovery. It sounds odd at first. It also works for a surprising number of people.

This is where Myotape enters the picture. Used properly, it nudges you toward nasal breathing without fully sealing the lips. For athletes, that small nudge can reshape mechanics, calm the mind, and tidy up recovery. It is not a silver bullet. It can sit alongside good coaching, strong habits and smart load management. As a tool, it has genuine merit.

Let’s pull the practice apart, keep it practical, and ground it in physiology.

What Myotape actually does

Myotape is a soft, adhesive tape designed to sit around the lips, not across them. The central opening leaves the mouth free, so you can still talk, sip water or open quickly if you need to. Its job is behavioural. It reminds you to keep the lips together and use the nose as your primary airway.

That small change has a cascade of effects:

• It favours diaphragmatic breathing over upper chest breathing.
• It increases resistance slightly, which can improve carbon dioxide tolerance.
• It warms, filters and humidifies air before it hits the lungs.
• It promotes a quieter, steadier rhythm.

The idea is simple. The execution needs care.

Why nasal breathing matters for performance and recovery

Nasal breathing is not magic. It is mechanical and chemical.

• Filtration and humidity: The nose filters particles and conditions the air. This cuts irritation in the airways during long sessions, especially in cold or dry environments.
• Gas exchange and CO2 tolerance: Breathing through the nose increases resistance a little, which can raise end-tidal CO2. Better tolerance to CO2 can reduce the urge to over-breathe, which supports oxygen delivery to working muscles through the Bohr effect.
• Nitric oxide: The paranasal sinuses produce nitric oxide. Inhalation through the nose carries it to the lungs, where it supports vasodilation and ventilation-perfusion matching. That can translate to smoother oxygen uptake at submaximal efforts.
• Mechanics and posture: Nasal breathing encourages the diaphragm to do more of the work. That often leads to a more stable trunk, reduced neck and shoulder tension, and a calmer cadence.
• Nervous system: Lower, quieter breathing can reduce sympathetic load at rest and during low-intensity work. Recovery between intervals and across the week may feel cleaner when baseline arousal is managed well.

Sleep sits in the background of all of this. When overnight breathing is smoother, you often see improvements in morning heart rate, mood and training readiness. Myotape is sometimes used at night for exactly that reason. More on safety for night use later.

Who stands to gain, and who should steer clear

Athletes who often mouth-breathe at easy intensities tend to notice the biggest shift with Myotape. So do endurance athletes in long base phases and team-sport players in low-load sessions.

Common signs you might benefit:

• You hear yourself breathing loudly in zone 2.
• Your mouth dries out quickly during steady work.
• You wake with a sore throat or dry mouth.
• You feel jittery at easy intensities and relax only after long warm-ups.

That said, mouth taping is not for everyone. Avoid it and speak to a clinician if you have:

• Suspected or diagnosed obstructive sleep apnoea
• Significant nasal obstruction, recurrent sinus infections, polyps or untreated allergies
• A deviated septum that limits nasal airflow
• Current respiratory infection or acute asthma flare
• Panic disorder where airflow restriction can trigger symptoms
• Known sensitivity to adhesives or fragile skin around the lips

If in doubt, start with nasal breathing drills without tape, see a clinician, and build from there.

Where it fits inside training

Think of Myotape as a constraint. Use it when the goal is technique, control or recovery. Remove it when you need pure output.

Strong use cases:

• Warm-ups and activation sets
• Easy runs, rides, rows, swims and walks
• Mobility sessions and low-load gym work
• Recovery intervals between high-intensity sets
• Low-stress skill sessions where calm concentration matters

Situations to skip it:

• Maximal or near-maximal intervals
• Heat stress sessions where mouth breathing supports cooling
• Any set where ventilation needs to jump rapidly

A simple rule: if you cannot keep form and stay relaxed through the nose, you have either gone too hard or the method does not suit that session. Adjust one variable at a time.

A quick guide to intensities and use

These are starting points. Personal tolerance and sport demands always come first.

Getting started without fuss

Begin with day-time use. Build confidence before considering sleep.

1. Test nasal patency

• Close one nostril and breathe through the other for 30 seconds. Swap sides.
• If either side feels blocked, address that first with a saline rinse, a warm shower or a brief nasal clearing drill. Skip tape on days you cannot clear a path.

2. Patch test

• Place a small piece of tape on the skin near the lips for 10 minutes.
• Check for redness or itching. If you react, do not continue.

3. Skin prep

• Wash and dry the area. Avoid oil-based balms or heavy moisturisers.
• Keep facial hair trimmed around the lip line if possible.

4. Application

• Relax the jaw and gently bring the lips together.
• Place the tape around the mouth so the central opening stays free. It should cue closure without sealing the lips.
• Speak a few words and take a sip of water to confirm you can open the mouth easily.

5. First sessions

• Start with a 10 to 15 minute easy walk or spin.
• Keep the pace so comfortable that you barely need to open the mouth.
• Stop and remove the tape immediately if you feel lightheaded, panicked or unable to get enough air.

6. Removal and care

• Peel slowly from one corner while supporting the skin.
• Clean the area and apply a gentle moisturiser if needed.

A six-week progression that respects training load

Week 1

• 3 easy sessions of 10 to 20 minutes with tape
• Focus on quiet, low breathing and relaxed shoulders
• Keep pace intentionally slow

Week 2

• Extend two easy sessions to 30 to 40 minutes
• Add tape during warm-ups for harder workouts, remove before the main set

Week 3

• Full easy sessions with tape where comfortable
• Introduce tape in the recovery between intervals or heavy lifts

Week 4

• One tempo session with tape only in the first 10 minutes
• Maintain tape across all recovery days

Week 5

• Evaluate tolerance: nasal comfort, RPE drift, mouth dryness, mood
• If all green, use tape in two longer base sessions

Week 6

• Settle into a personal rhythm: which days and times feel best
• Decide whether night use is worth trialling with proper screening

Hold the progression loosely. Health, climate and life stress all affect tolerance. If you hit a wall, reduce volume, not just speed.

What about sleep and overnight use

Many athletes first notice benefits when they wake without a dry mouth or sore throat. Some report less snoring, steadier sleep and improved morning readiness scores. Myotape can help if the nose is clear and you already tolerate day-time use with ease.

Safety comes first:

• Do not tape at night if you have suspected or diagnosed sleep apnoea, heavy snoring with daytime sleepiness, or frequent choking arousals.
• Do not tape during illness or when nasal congestion is present.
• Start with short daytime naps before a full night. Place the tape so you can open the mouth quickly. Keep scissors nearby if that reassures you.
• Consider speaking with a sleep clinician if snoring or sleep disruption is a persistent theme.

Treat overnight use as a separate protocol, not an automatic step.

Measuring impact so you can decide if it is worth keeping

Objective data keeps bias in check. Track a few simple metrics for two weeks before and four to six weeks after starting:

• Easy pace or power at a fixed heart rate
• Resting heart rate on waking
• HRV trends if you already monitor them
• Perceived exertion at steady efforts
• Nasal comfort ratings on a 1 to 10 scale
• Sleep quality notes, including overnight awakenings and mouth dryness
• Rate of perceived recovery between sets

Look for trends, not single-day wins. The signal is usually modest but meaningful over time.

Pair it with good breathing habits

Tape is a prompt. The habits below do the heavy lifting.

• Nose hygiene: Saline rinse during allergy season or after dusty rides. A simple spray can keep passages clear.
• Warm-ups that include nasal work: 3 to 5 minutes of quiet nasal breathing while walking, then gentle breath holds of 5 to 10 seconds to warm the airway and calm cadence.
• Posture and mechanics: Think wide lower ribs, quiet upper chest and relaxed jaw. A short check-in every 10 minutes can reset tension.
• Nasal dilators: For athletes with narrow nasal valves, a small external dilator can reduce resistance during key sessions. Use with or without tape depending on comfort.
• Hydration: Dry airways are irritable airways. Sip water across the day and during long efforts.
• Heat management: In hot conditions, you may need to mouth-breathe to support cooling. Be flexible.

Common concerns, answered plainly

Will I starve myself of air

• No, provided you use it during low and moderate efforts where nasal breathing suffices. The central opening allows you to open the mouth at any time.

Is this just placebo

• Behavioural prompts are part of training. There is a reasonable physiological basis for nasal breathing benefits at submax work. Placebo or not, if your easy efforts get quieter and your mouth no longer dries out, that can be a net positive.

Can this raise CO2 too much

• If you feel panicked or air hungry, remove the tape and slow down. Over time, tolerance tends to improve gradually. There is no benefit to forcing it.

Will it fix my snoring

• It may help some people by promoting nasal breathing. Persistent snoring needs proper assessment, as it can signal sleep apnoea.

Is it safe for teenagers

• Many young athletes can use it during daytime easy sessions with supervision. Avoid night use without medical advice.

Does facial hair stop it from sticking

• A close trim around the lip line improves adhesion. Heavy beards can make application unreliable.

Troubleshooting and small tweaks that change everything

• Nasal dryness or burning: Use a saline spray before sessions, add humidity in dry climates, and slow the first 10 minutes of work.
• Lips irritated by adhesive: Try a thin layer of barrier cream around, not on, the lip line before application. Rotate placement to avoid the same patch of skin.
• Anxiety during use: Start seated. Breathe quietly for two minutes. Then stand and walk. Only progress to light cycling or jogging once calm breathing holds.
• Side stitches: Often linked to tight breath mechanics. Shorten stride, relax shoulders and reduce intensity until stitches ease.
• One nostril blocked: Many people have a normal nasal cycle. Gentle movement, a warm-up and light breath holds often balance airflow within minutes.

A simple field test to set your ceiling for nasal work

Use the talk test and a steady ramp:

• Warm up for 10 minutes without tape.
• Apply tape and increase pace or power every 3 minutes.
• At each step, say a full sentence. If you cannot finish it comfortably, you have crossed your nasal ceiling for that day.
• Back off one step and hold for 10 to 20 minutes.

Repeat once a week. Your ceiling will drift up or down with fitness, sleep and stress. Let that guide the day’s plan.

When to use during team practices and gym sessions

• Technical drills: Good for passing, footwork, shadow play and pattern work where the goal is rhythm and control.
• Tactical walk-throughs: Keeps chatter low and focus high.
• Strength blocks: Fine during warm-ups, accessories and core work. Remove for big compound lifts if you feel restricted.
• Mobility and cooldowns: Excellent fit. Helps coax the nervous system toward recovery.

Coaches can signal when to remove the tape for higher intensity or communication-heavy segments.

Kit checklist and care

• Myotape or similar lip-safe tape with a central opening
• Small scissors
• Saline nasal spray
• Lip balm for after sessions
• Gentle cleanser and moisturiser

Store tape in a clean, dry place. Replace if the adhesive feels weak or the fabric frays.

What the practice looks like on a real training week

Monday: Recovery run 40 minutes with tape. Calm cadence, nasal only. Tuesday: Strength session. Tape during warm-up and accessories. Remove for heavy sets. Wednesday: Tempo run. Tape in warm-up, first 10 minutes of build, remove for the main block. Optional during cooldown. Thursday: Easy ride 60 minutes with tape. Add gentle breath holds in the final 10 minutes. Friday: Skills session. Tape during technical work. Remove for sprints and open play. Saturday: Long run steady. Start with tape for the first half. Remove if form or mood dips. Sunday: Rest day walk with tape, 30 minutes, plus mobility.

Tweak the pattern to match your sport and phase. Keep one or two easy sessions untaped so you can compare feel and metrics.

Quick reference: do’s and don’ts

Do

• Keep intensities easy while you adapt
• Remove the tape any time you feel uncomfortable
• Track metrics to judge benefit
• Prioritise nasal hygiene and hydration

Don’t

• Use at night if you suspect sleep apnoea
• Force nasal breathing during high heat or maximal efforts
• Ignore skin irritation or adhesive reactions
• Treat it as a fix for poor programming or overreaching

Short FAQ

How long until I notice a difference

• Many athletes feel calmer easy sessions within two weeks. Objective changes in pace or power at a given heart rate may take four to six weeks.

Is it legal in competition

• There are no rules against it in most sports, but practical communication needs may limit use. Test in training first.

Can I combine it with altitude training

• You can use it during low-intensity base work at altitude if nasal airflow is comfortable. Be cautious during acclimatisation.

What if I have a cold

• Skip tape until your nose is clear again.

Where can I learn the breathing basics without tape

• Start with quiet nasal breathing at rest, lower rib expansion, and short breath holds while walking. Ten minutes a day builds the base.

Breathing is a skill. Myotape is one way to train it with structure and feedback. Keep it simple, respect your body’s signals, and let the results inform whether it earns a permanent place in your kit.