Mouth Taping: The Simple Nighttime Habit That Can Transform Health
What if a single piece of tape could help you sleep better, breathe easier, and wake up feeling more energized...starting tonight?
Sometimes the most powerful health shifts don’t come from expensive devices or complicated routines. They come from small, intentional changes in how we use our bodies, especially when we sleep.
If you’ve been in the REV community for a while, you might remember a YouTube video Dr. Matt shared years ago about mouth taping. We’ve now been doing it for over five years, and honestly…we’ll never go back.
The benefits of mouth taping for better sleep, deeper rest, and sharper focus are hard to ignore.
And here’s the best part: it doesn’t require a high-end gadget or a special brand. We just use a small piece of simple 3M medical tape from CVS. That’s it. Affordable, effective, and life-changing.
Why Mouth Taping Works
By gently taping your lips shut at night, you encourage your body to breathe through your nose instead of your mouth while you sleep, the way your body was designed to.
James Nestor, in his bestselling book Breath: The New Science of a Lost Art, explains that nasal breathing is the body’s natural, optimal way to breathe. Especially during rest. But modern habits, chronic stress, and even changes in how our faces develop have led many of us to default to mouth breathing, particularly at night.
The Science of Nose Breathing
- The Nitric Oxide Advantage: When you breathe through your nose, you produce nitric oxide, a molecule that improves oxygen absorption in your lungs, dilates blood vessels, and supports circulation. Research shows this can increase oxygen efficiency by up to 20%, giving your cells more of what they need to function and repair.
- From Brain Fog to Mental Clarity: Mouth breathing is linked to snoring, sleep apnea, and restless nights. Nasal breathing supports deeper, more restorative sleep cycles, the kind your body needs for tissue repair, memory consolidation, and hormone balance.
- Nervous System Reset: Nasal breathing is slower and more controlled, activating your parasympathetic (rest-and-digest) nervous system. This means lower nighttime stress signals and more healing while you sleep.
- Better Oral Health: Mouth breathing dries out saliva, allowing bacteria to thrive and increasing the risk of cavities, gum disease, and bad breath. Nasal breathing helps protect your mouth’s natural microbiome.
James Nestor’s Experiments + Findings
In Breath, Nestor doesn’t just theorize. He puts himself through a month-long breathing experiment with fellow researcher Anders Olsson:
Two Weeks of Forced Mouth Breathing:
- Snoring skyrocketed from virtually zero to over four hours per night.
- Sleep apnea episodes surged, pulling him out of deep sleep dozens of times each night.
- Blood pressure rose into the hypertensive range.
- Daytime fatigue, irritability, and brain fog set in quickly.
Two Weeks of Exclusive Nasal Breathing (with mouth taping 24/7):
- Snoring disappeared almost immediately.
- Sleep apnea events dropped to nearly zero.
- Blood pressure normalized.
- Energy, mental clarity, and workout performance improved dramatically.
Nestor also digs into anthropology, showing how softer, more processed diets over centuries have changed jaw shapes and narrowed human airways, making nasal breathing harder and mouth breathing more common. This makes deliberate nasal breathing practices like mouth taping even more vital today.
Our Experience at REV
When we first tried mouth taping, the benefits showed up within days:
- Deeper, more restorative sleep.
- Fewer nighttime wake-ups.
- Better morning energy and focus.
And clients often report the same. It’s one of the simplest, most impactful changes they’ve ever made.
“But Is It Safe?”
If you have nasal congestion, clear it before bed with a saline rinse or gentle breathwork. If your nose is fully blocked, skip taping until it’s clear. Nervous to try? Start during short naps or an hour before bed while reading. And if you sleep with a partner, let them know. The tape comes off instantly if needed.
How to Get Started Tonight
You don’t need expensive “sleep strips.” We recommend:
- 3M Micropore Medical Tape (from CVS, Walgreens, or most pharmacies).
- Tear a small piece, enough to gently close the lips without sealing them fully.
- Place it vertically or horizontally and ensure you can remove it easily.
Key Takeaway
Mouth taping isn’t a gimmick, it’s a return to the breathing pattern nature designed for us. By making this tiny shift, you can improve oxygenation, sleep quality, focus, heart health, and even your oral health.
Like much of what we teach at REV Optimal Living, it’s about honoring your body’s innate intelligence. This one small strip of tape is more than a sleep aid. It’s a nightly reminder to slow down, breathe deeply, and give your body the environment it needs to repair, restore, and thrive. Try it tonight! Notice the difference in the morning. You might just wonder how you ever slept any other way.
Dive Deeper:
Want to explore more topics on subconscious healing and holistic health? Check out our video resources and join our REV community online for more tools and practices that elevate your health and enhance your nervous system integration.
Phone: (423) 713 - 7390 / Schedule Online: click here
Disclaimer: This blog is meant for informational & entertainment purposes only, and should not be taken as medical advice. Please consult your healthcare practitioner before making any changes or if you have any questions regarding information provided.
