Stressed out? Just tape your mouth shut

🚩 The problem: Mouth breathing when stressed

🧑‍🔧 How I fixed it: Awareness, Mouth taping at night, Nasal breathing during exercise,

Breathing? Can’t go wrong there, right? Just air in, air out. Not so fast.

The Stress Spiral: How I Discovered I Was Doing It Wrong

At my old job, I had these intense 15-20 minute windows where I had to process incoming information, convert it into numbers, and enter it into our system—as fast as humanly possible. Every second counted. If I was too slow, it could mean missed opportunities and a serious loss of money for the company.

After those quick, high-pressure bursts, I’d feel like a wreck—stress levels through the roof, dry mouth, tight shoulders, and anxiety churning in my stomach. I just thought this was normal, just part of the job.

Turns out, the issue wasn’t just the stress itself. It was how I was breathing.

Mouth Breathing: The Silent Stress Trigger

I came across the Buteyko breathing method (https://www.becomingabeacon.com/buteyko-breathing/) and learned something surprising—mouth breathing triggers stress.

When I thought back to those stressful moments, I realized I was always breathing through my mouth—rapid, shallow, and unconsciously feeding my fight-or-flight response. My body was stuck in panic mode because I was signalling to my nervous system that I was in danger.

So, I tried something drastic: I taped my mouth shut during those high-stress moments.

(Side note: Yes, I was usually alone in my office during these sprints, which made this transition a lot easier)

And the result? I couldn’t get nervous or stressed.

How is that possible? Because nasal breathing activates the vagus nerve, which engages the parasympathetic nervous system (“rest and digest” mode), lowering stress, reducing heart rate, and keeping the body calm.

What Changed When I Switched to Nasal Breathing

✅ I felt significantly calmer under pressure.

✅ My body stayed more relaxed—even after stressful periods.

✅ No more dry mouth, tight shoulders, or anxiety knots in my stomach.

✅ I had more control over my response to stress.

The best part? I could apply this not just at work, but throughout my entire life.

How You Can Make the Switch to Nasal Breathing

1️⃣ Build Awareness

Start by noticing your breath throughout the day. If you catch yourself mouth breathing, don’t judge—just make the switch.

• Keep your lips closed.

• Rest your tongue on the roof of your mouth (just behind your upper teeth).

• Keep your jaw relaxed.

2️⃣ Try Mouth Taping at Night

This was a game-changer for me. It keeps you in a relaxed state while you sleep, preventing mouth breathing and leading to deeper, more restorative rest.

• Not comfortable taping your mouth at night? Start small—use a tiny piece of tape during the day while you’re working or relaxing to get used to it.

• Once comfortable, work up to a full piece of tape at night. (There are specific mouth tapes designed for this.)

3️⃣ Nasal Breathing During Exercise

Training your body to breathe through your nose while moving builds lung capacity and endurance.

• Start by holding your breath for a few seconds while walking.

• Progress to nasal breathing during your entire workout.

• You’ll likely feel challenged at first, but over time, your stamina and oxygen efficiency will improve dramatically.

4️⃣ Use Breathing Techniques

Methods like Buteyko breathing or even simple box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) can train your body to handle stress better while reinforcing nasal breathing.

Final Thoughts: Your Breath Controls Your Well-Being

Breathing is so fundamental, yet most of us do it on autopilot. But if you’re breathing the wrong way—through your mouth—it can have serious effects on your stress levels, sleep, and overall health.

Try switching to nasal breathing for just a few days and see how you feel. Do it in situation where you know you will feel stress. For me, it was life-changing.

💡 Bonus Tip: Got a Stuffy Nose? Try This Trick!

If your nose is clogged, do this:

1. Inhale through your nose gently.

2. Exhale through your nose completely.

3. Pinch your nose shut and hold your breath while moving your head up and down and side to side.

4. Hold until you feel the first real urge to breathe.

5. Calmly breathe in through your nose without gasping for air.

6. Repeat for a few sets, and the nitric oxide buildup should naturally clear your nasal passages.