Over the past decade research has led to several conclusions that better living starts from your jaw – and this all starts with nasal breathing. Our ancestors had larger skulls and stronger jaws, with many theories and findings as to why, but the consensus is similar; we are living far different lifestyles to our ancestors. We need to recognise that whilst nasal breathing exercises not only improve overall health, they can be linked to improved craniofacial structure.
Nasal breathing naturally coincides with holding your jaws closed, in occlusion, allowing your tongue to rest touching the roof of your mouth. It is this posture that allows your tongue to mould and grow your top jaw from the inside.
Surprisingly, little force is required in order to develop the roof of your mouth with your tongue. The consistent gentle pressure and interaction between the tongue and palatine bones contribute to this process. This relationship between the tongue and mouth roof plays a crucial role in facial attractiveness by supporting the growth of the maxilla. Interestingly, stimulating the roof of the mouth also helps expand the size of the upper airway, as it shares the same architecture as the nasal cavity floor.
Numerous studies have consistently demonstrated the significant benefits of nasal breathing exercises on overall health. Benefits such as improving oxygen uptake, promoting cardiovascular function, and boosting energy levels are just some of the results.
It also filters and humidifies the air, protecting the lungs from pollutants and allergens all while strengthening the immune system. Compared to mouth breathing, nasal breathing also significantly increases oxygen intake by a factor of 10 to 20. This boost in oxygen supply has far-reaching repercussions for overall well-being.
Unfortunately, many people struggle to breathe through their noses which can negatively impact sleep quality, induce chronic stress, and cause inflammation.
Additionally, regular nasal breathing has been shown to have a calming effect on your nervous system, heart, lungs and your gut. Blood flow can be directed properly to your brain, vital organs and the sexual organs when your body is parasympathetic dominant and well oxygenated.
Both your neurological system and digestive tract benefit greatly from correct breathing techniques. We also know that better quality sleep further enhances repair and mood, so when your mouth is closed and your tongue is up, it allows your body to relax and recuperate even further.
Many people seek surgery to address compromised nasal breathing and a nasal hump, not realising those concerns both stem from a high vaulted palate. After surgery, they often find that their airflow remains unchanged because improving nasal airflow goes beyond correcting the superficial issue.
The nasal passage is mainly composed of the palatine bones (mouth roof), which make up 70% of your nasal cavity. Without stimulating your mouth roof to widen, a process known as palate expansion, there is little potential for increased air intake.
Firstly, maintain correct tongue posture when you can; which is where your tongue is pressing to the roof of your mouth, ensuring that the tip of your tongue is slightly behind your teeth but not touching your teeth.
Make a conscious habit of breathing through your nose when you are exercising and resting. You might find yourself breathing through your mouth at times, but the more you correct yourself the easier the habit will become.
Inhale deeply through your nose and hold your breath for a few seconds before exhaling through your nose to improve respiratory strength.
First sit or lie down comfortably and then place one hand on your chest and the other on your abdomen. Then, by focusing on slow deep breaths, inhale allowing your abdomen to rise, and exhale slowly through your nose feeling your abdomen fall.
As it suggests, close off your left nostril with your finger and inhale deeply. Whilst holding your breath, move your finger to the right nostril then exhale. You should be breathing in on one side, and breathing out of the other. Repeat several times alternating which side you breath in (and coincidentally out) of.
Nasal strips can help improve nasal airflow by physically opening your nostrils, helping to reduce congestion during sleep, making It easier to breathe through your nose.
Visit our section on Mewing to improve your nasal breathing.
Mewing is a facial restructuring technique that involves the practice of correct tongue posture to benefit health, symmetry of your face and strength of your jawline. By actively and regularly partaking in mewing exercises, you can reshape your face whilst also potentially helping jaw pain, breathing, or orthodontic issues.
Mewing originated in the 1970’s when British orthodontist, Dr. John Mew, began to investigate the effects of proper facial and oral posture on his patients. His alternative to traditional orthodontic practice was called Orthotropics, using facial and oral exercises combined with some appliances to change the jawline and face shape. Originally, he used his methods to help influence jaw development and straighten teeth in children, however more recently the methods have been promoted for adults too.
The premise is that during childhood, incorrect tongue posture (where your tongue rests on top of your bottom teeth) can lead to stunted tooth growth and inward tipping. This can be identified by checking if your bottom front teeth are taller than the bottom back molars which indicates a history of mouth breathing.
If evidence suggests this, then introducing tongue positioning exercises to create proper oral posture is suggested; involving your tongue pressing against the roof of your mouth, with teeth making light contact (occlusion) and your lips sealed together.
The ideal solution to correct maxilla-mandible deficiencies is oral expansion appliances, not plastic surgery. Through orthotropic practice, these devices gently widen your upper jaw bones, allowing your lower jaw to align harmoniously, then through applying gentle internal pressure, new bone growth is stimulated. The appliance is strategically placed on the roof of your mouth and can be easily removed for cleaning.
This non-invasive treatment improves the balance of your craniofacial aesthetic, is cost-effective, and safe. Jaw-growth appliances, such as expanders, promote optimal jaw size and shape, creating space for teeth, tongue, and airflow. The appliances used in conjunction with mewing techniques will see improvement to facial structure.
Many people do not realise that if your tongue is not resting on the roof of your mouth, it is actually in an abnormal position. Over time this results in poorer oral health, incorrect facial posture and weaker facial features, like an undeveloped jaw or misaligned teeth.
The principle of mewing is proper tongue positioning exercises and proper breathing techniques. The correct tongue position is having it pressed up to the roof of your mouth, with correct breathing being through the nose.
We recommend speaking with our professional craniofacial coach before commencing any plan, however here is a how to guide to get the most out of mewing:
Seal your lips and mouth together – no pouting, just close your lips tightly and relax your jaw.
Your tongue should be pressing to the roof of your mouth, ensuring that the tip of your tongue is slightly behind your teeth but not touching your teeth.
Your front teeth should be resting just over your bottom teeth, with the back teeth touching lightly. Your bottom teeth should be just behind your top teeth in a very small overbite. This may take a bit of time to get used to.
Stand up straight, shoulders back, and try to focus on getting your body position right.
Never chew with your mouth open while mewing. If you chew with your mouth open, you’re less likely to grow the correct muscles and could end up with bloated cheeks or another undesired face shape.
We can’t say it enough – the correct way to breathe is through your nose.
Our bones continuously remodel in response to the forces imposed upon them so it’s important to do tongue position exercises properly and consistently to see progress.
"*" indicates required fields
Katrina Fahey, a Masters student at James Cook University studying Lifestyle Medicine, is a craniofacial health coach well versed in evolution and anthropology.