Last Updated: November 1, 2026
If you breathe through your mouth, you probably don't notice you're doing it. Mouth breathing tends to make snoring worse: when the mouth falls open, the jaw drops and the tongue moves back, narrowing the airway. Breathing through your nose keeps the lips closed and helps the airway stay more open.
Nasal breathing is a habit, and like any habit it builds with practice. The steps below start with daytime awareness and work towards sleep.
Check that your nose is clear
Training only works if you can breathe comfortably through your nose. Close your mouth and breathe gently through your nose for a minute. If that feels difficult, look at the cause first.
- If your nose is blocked from a cold or hay fever, a saline rinse can help. Decongestant sprays should only be used for a few days at a time.
- If your nose is blocked most of the time, not just during a cold or hay fever, see your GP, who may refer you to an ENT specialist.
- If your nose feels narrow, especially at night, nasal clips can gently support the sides of the nose.
The Snore Attack Magnetic Nasal Clips use a small magnetic adhesive strip on the outside of the nose, with a reusable clip that attaches to it. The Starter Pack includes four clip sizes so you can find a comfortable fit, plus adhesive strips and a storage case. Refill packs of strips are available once you have your clips.
Apply the strip to clean, dry skin and stop using it if irritation develops. Keep the magnets away from pacemakers and other implanted devices, and away from small children.
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Notice when your mouth is open
The first step is awareness. Check in with yourself a few times a day, such as when you sit at your desk, read or watch television. At rest:
- your lips are together
- your teeth are slightly apart, not clenched
- your tongue rests lightly against the roof of your mouth
- you breathe quietly through your nose
Linking these check-ins to things you already do, like waiting for the kettle or sitting in traffic, makes them easier to remember.
Practise gentle nasal breathing
Short, calm sessions work better than long, forced ones.
- Sit upright with your shoulders relaxed and your lips closed.
- Breathe in slowly and gently through your nose.
- Breathe out slowly through your nose.
- Keep going for a few minutes, aiming for quiet, easy breaths rather than deep ones.
Placing a hand on your stomach and letting it rise as you breathe in can help you breathe more calmly. If you feel short of breath, stop and breathe normally. Don't practise breathing exercises while driving, in water, or during any activity where losing focus could be unsafe.
Bring it into everyday activity
Once nasal breathing feels comfortable at rest, try it during easy activity such as walking at a relaxed pace. Keep your lips closed and your breathing quiet. If you start to feel you're not getting enough air, slow down or breathe through your mouth. Nasal breathing suits gentle activity; harder exercise may need mouth breathing, and that's normal.
Carry the habit into sleep
Sleep is the hardest part, because you can't control your breathing consciously. This is where supporting products can help.
Snore Attack Mouth Tape keeps the lips gently closed so you breathe through your nose. It is hypoallergenic and gentle to remove, even over a beard or moustache.
- Check you can breathe comfortably through your nose.
- Make sure your lips are clean and dry, with no lip balm.
- Place the strip across the centre of your lips.
- In the morning, peel it off slowly from one corner.
Only use mouth tape when your nose is clear. Don't use it with a blocked nose, if you feel nauseous, after alcohol or sedatives, or on broken skin or cold sores, and it is not suitable for children. If you use CPAP, check with your sleep clinician first. If you use a mandibular advancement splint, put the splint in first, then apply the tape. Always read the label and follow the directions for use.
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The Snore Attack Shield positions the tongue against the roof of the mouth and encourages a closed-mouth posture during sleep. It is designed to be used with the mouth tape and nasal clips.
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Dry air from heating or air conditioning can dry the nose overnight. A humidifier in the bedroom may make nasal breathing more comfortable.
When snoring needs a closer look
Products that help reduce snoring are not a treatment for sleep apnoea. Consider a sleep study if you or your partner notice:
- pauses in breathing, followed by gasping or choking
- heavy daytime sleepiness, even after a full night in bed
- waking with headaches
- high blood pressure that is hard to control
Aer Healthcare arranges home sleep studies across Australia, with results reported by a sleep physician.
Find out more about a home sleep studyhttps://www.snoringtreatment.com.au
Frequently Asked Questions
Can you train yourself to breathe through your nose?
Yes. Noticing when your mouth is open, practising gentle nasal breathing, and using it during easy activity all help build the habit. If your nose is often blocked, have the cause checked by your GP first.
What should I do if I can't breathe through my nose?
Check for a cold, hay fever or congestion first. A saline rinse can help, and decongestant sprays should only be used for a few days at a time. If your nose is blocked most of the time, see your GP, who may refer you to an ENT specialist.
Can nasal breathing help reduce snoring?
It can help when mouth breathing is part of the cause. Keeping the lips closed stops the jaw dropping and the tongue falling back, which helps keep the airway more open.
Is it safe to tape my mouth at night?
Use mouth tape only as directed, and only when your nose is clear. Don't use it after alcohol or sedatives, if you feel nauseous, or on broken skin, and it is not suitable for children.
