I tried mouth taping for three weeks, and the results surprised me

As a wellbeing editor, I'm all too familiar with mouth taping and the concept of nasal breathing as a way to optimise one's health. But to be honest, mouth taping has never been something I've considered trying. While certain biohacks can be effective, the human body is clever and has evolved to keep us alive – it doesn't actually need much help.
Unless you have a medical issue, you probably don't need to optimise your breathing. At least, that's what I thought until I read Breath by James Nestor. This book documented the evolution of the human jaw and respiratory system. It described the effects of variables such as a modern diet of soft processed food on the subsequent rise in mouth breathing.
The author met with experts and took part in experiments over several years to find out how and why we all started breathing through our mouths - and what this does to our health in the long term.
Some of the purported effects of long-term mouth breathing shocked me. Many seemed incredibly dramatic and, frankly, unlikely. It's claimed that mouth breathing weakens facial structure, causes chronic fatigue, and even increases the risk of infections. So I – along with hordes of people who've watched TikTok videos on mouth breathing – began to wonder if my smooth jawbone and ever-present issues with tiredness might be down to how I breathe at night.
Nestor's book was responsible for my interest in the health impacts of breathwork, vagus nerve stimulation and postural alignment. After reading it, I made it my mission to find out whether the points made in the book were legitimate. If they were, I was going to go out and buy some mouth tape.
Is breathing through your mouth bad for you?
I asked several breathwork experts about the book and they each agreed with several of the points made by Nestor. 'Research that would suggest 30 to 35 per cent of people are falling into some sort of dysfunctional breathing, which is just any way of non optimal breathing or breathing in a way that isn't helping you,' explains breathwork expert Jamie Clements.
The health benefits of nasal breathing have been documented since at least the 15th century, when yogic texts described breathwork techniques known as pranayama. Many of these techniques are used by breathwork experts today, particularly alternate nostril breathing or 'nadi shodhana' – which literally translates from Sanskrit as 'channel cleaning'.
The claim is that nasal breathing is better for you than mouth breathing. The nasal passages act as a filter, preventing dust, pollen and other allergens from reaching your lungs. Breathing through the nose also encourages slower, deeper breaths, which can help regulate oxygen, nitric oxide and carbon dioxide levels in your body, helping with circulation and cognitive function. To force your body to breathe through your nose, therefore, you tape your mouth shut.
That's all fine, but I wanted to know for myself if this would actually make a difference. The tape I'd seen advertised on social media seemed very gimmicky. After all, do we really need more single-use products that pollute the environment? Do we need another product that lets us pretend that we're taking care of ourselves?
When I asked Clements for his view on mouth taping, he explained that while the benefits are 'legitimate and real', he's not as keen on the fact that one 'can't move for videos of mouth taping on Tiktok.'
'I've experienced the positive benefits of mouth taping,' he says. 'But there are important medical concerns around pregnancy, around obesity, around sleep apnea and so on. But I always say if you are generally fit, healthy, and well, and you believe you breathe through your mouth during sleep, then it's actually a really accessible and effective intervention.'
Mouth taping – did it work?
Though I've attempted to train myself to breathe through my nose – and I think I've done a pretty good job – I know for a fact that when I'm asleep, I can't do much to control my facial muscles, so I probably default to mouth breathing. I decided to take the plunge and see if mouth tape would change my life.
I wore my mouth tape every night for three weeks, and once I'd gotten over the guilt about single-use products going straight in the bin - and the cringe factor of becoming a ' morning shed ' person - I started to enjoy the process.
One thing I should note is that if you usually enjoy a nice chat with your partner before bed, put your tape on right before you go to sleep – otherwise, it's game over. You can't speak with the tape on.
The brand I tested offered green, vaguely lip-shaped stickers (£28, Mintier.com) that felt like fabric plasters. Latex-free and hypoallergenic, it felt very sticky on my skin. It's a very strong adhesive - it was probably needed after I'd covered my face in serums and creams before bed - but I worried that I might block the pores around my mouth and end up breaking out. Fortunately, this didn't happen.
Some tape brands don't include an emergency breathing hole in their designs, but Mintier does. This felt like a blessing and a curse. On one hand, I was happy to fall asleep knowing I had a failsafe in place should my nose become blocked. But on the other hand, I felt as though I could still breathe through my mouth and might unconsciously start doing so in the night.
I was also a little worried in the mornings that my dry lips would peel off with the tape, so I considered shelling out on the brand's more expensive collagen -infused tape (£104, Mintier.com). Putting lip balm on before the standard tape meant that it didn't stick properly, and going without it meant rolling the dice each morning, so I attempted to drink more water throughout the day to avoid dry-lip injuries.
These issues aside, the sensation of wearing the tape was actually quite nice. I was more mindful of my breathing and took slow, deep breaths before bed that I found soothing. I also noticed that my Oura ring reported fewer waking moments in the night, although my sleep score remained in the 70s and 80s rather than the 90s – which is always my goal. To be fair, these scores were likely down to busy days, later nights and a trip abroad, so I don't think I can blame the mouth tape.
The verdict
I didn't expect to see any changes to my jawline after three weeks. This was the one reported benefit of mouth taping that I felt was a reach. According to Nestor's research, chronic mouth breathing can potentially affect facial structure over time. I think it's a little foolish to jump to the conclusion that breathing through your mouth will, therefore, literally reshape your face. There were no changes to my face structure as I tested the tape.
Taping your mouth shut when you sleep won't give you the ' snatched jaw ' of your dreams. However, I was pleasantly surprised by the effects. I felt more relaxed at bedtime, slept soundly and had a decent sleep score for the full testing period. There was nothing I seriously disliked about the tape, apart from the fact that it wasn't recyclable.
There are plenty of celebrities and influencers who've jumped on the mouth taping trend – Gwyneth Paltrow and Tess Daly are fans, and plenty of people took to X to critique Ashton Hall's bizarre morning routine, which, of course, included removing his mouth tape.
Unless you have a medical condition that affects your breathing, mouth tape is a perfectly viable sleep aid. You don't need it, but it might help you to practice a more soothing form of deep breathing that could benefit your health long term.
I'm a fan of the practice and plan to keep taping my mouth, but I might opt for a more moisturising type of tape and potentially try a brand without a hole in the middle to further my research into the benefits.

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• Wales Online

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Scottish Sun

a day ago

• Scottish Sun

Rise in dangerous summer TikTok ‘wellness' trend that puts Gen Z girls at risk of cancer or even death

A sunbed can increase your risk of skin cancer by 60% - so why are record numbers of 18-25 year olds using them? Lynsey Hope finds out what's behind the dangerous trend THROW SHADE Rise in dangerous summer TikTok 'wellness' trend that puts Gen Z girls at risk of cancer or even death Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) EVERY morning, Taylor Lyttle heads to a local beauty salon for a 15-minute sunbed session. After topping up her already deep-mahogany tan, at a cost of £13, the 21 year old then scrolls TikTok to check if her skin is darker than all of her sunbed-using friends. Sign up for Scottish Sun newsletter Sign up 6 Every morning, 21-year-old Taylor Lyttle pays £13 for a sunbed session - then checks TikTok to see if her tan beats her friends' 6 TikTok influencers claim tanning beds boost vitamin D and mental health — but experts warn it's a dangerous 'wellness' myth putting young women at risk of deadly skin cancer Credit: JACEY AT DEBUT ART 'If I see someone online darker than me, I get annoyed. I love how I look with a tan, it boosts my confidence and I feel more attractive,' she says. Taylor, a hairdresser from Belfast, adds that she's aware of the risks of sunbed use, including skin cancer, but isn't too worried. 'I'm very healthy. I eat well, I look after myself. I've never had any issues since I started using sunbeds five years ago. "I think of it as me-time – it's relaxing and reduces my stress,' she says. Like countless other Gen Z girls aged 13-28, Taylor spends hours scrolling posts on TikTok with hashtags like #tanned, #sunnyd and #whatmakesyouhappy, often featuring users bathed in blue UV light. 'It's a problem, but I'd rather die hot than live ugly I guess #yolo #lol #sunbed,' reads one caption. Meanwhile, influencers on the platform claim tanning beds can do everything from boost vitamin D levels to improve your mental health. Not only are many of these claims unproven, some are entirely false, and charities are concerned that marketing tanning as a 'wellness' trend is driving Gen Z girls and women to sunbeds – risking their health, and even death, from skin cancer. It's big money, too, with the UK's largest tanning chain, The Tanning Shop, growing by 40% since 2018. Alarming time-lapse video reveals how tiny 'dark patch' morphs into melanoma 'Social media encourages us – we look at people's tans online and it gets competitive' Taylor has been using sunbeds since she was 16, even though it's illegal under the age of 18. 'No one ever checked my age,' she says. 'I just paid my money and went in. I guess I was self-conscious about my pale skin and I don't have a lot of confidence. "It's something that helps me. My mum knew I was doing it, but she didn't mind.' It's a social thing as well – we'll often meet at the sunbed salon then have coffee or lunch afterwards. Taylor Lyttle She adds: 'Now, I go most days, spending over £200 month to get my fix. I also use nasal tanning sprays [which contain synthetic hormones such as Melanotan II and are sprayed directly into the nostrils to stimulate the production of melanin and darken the skin], before each session, which I get for £25 from a friend.' Last month, Trading Standards issued a warning that tanning nasal sprays could cause 'nausea, vomiting, high blood pressure and even changes in mole shape and size,' and urged users to be cautious about unlicensed sprays bought online. However, Taylor insists she's never suffered any side effects, and plans to continue using them. 'Social media encourages us,' she says. 'I don't post photos of myself, but we all look at people's tans and it gets competitive. "We watch videos about how to boost your tan and most of us use tanners like nasal sprays. "It's a social thing as well – we'll often meet at the sunbed salon then have coffee or lunch afterwards.' Dr Björn Thomas, a consultant dermatologist and lead for melanoma at Guys' and St Thomas' Hospital, London, is seeing a rising number of young patients. 'We're no longer surprised to see someone aged 19 or 20 with melanoma,' he says. 'Often, they've had lots of exposure to sunbeds. It's an increasing trend among younger generations.' Dr Thomas said there is 'minimal' evidence emerging that a small amount of UV light is good for you. 'The reality is, sunbeds are not safe,' he says. 'The carcinogenic, cancer-causing effect could be significantly higher than if you are getting ambient sunlight out and about. Melanoma is a very common cancer – it has the ability to spread and kill patients. It is a very serious diagnosis and the knock-on effect to your life could be devastating.' Risks of sunbeds THE promise of a constant glowing tan is too tempting for some people to deny. But while popping to the sunbed shop may seem harmless, people who use tanning beds should be aware of the risks. Approximately 10 per cent of the population of Northern Europe use sunbeds on a regular basis, the World Health Organization says. Some people use them for years on end, accumulating risk of serious disease. We are here to give you the lowdown on sunbeds and if they are safe to use. According to the World Health Organisation (WHO), sunbeds are as dangerous as smoking. Like the sun, they give out harmful UV rays that damage the DNA in your skin cells. Over time, this may lead to malignant melanoma - the deadliest form of skin cancer - studies have shown. According to the International Agency for Research on Cancer (IARC), there is significant evidence to show that using tanning beds causes melanoma. They report that sunbeds increase the risk of skin cancer by up to 20 per cent, and also state that they have no positive benefits to our health. Cancer Research back this statistic, adding that " there is no such thing as a safe tan from UV radiation". One study found that sunbeds can almost double the risk of cancer compared to never using them - with women 83 per cent more likely to develop the disease. While some people think tanning beds are safer than sitting out in the midday sun, according to Cancer Research, the risk is still twice as high when compared to spending the same amount of time in the Mediterranean sun at lunch time. The Sunbed Association claim there is not enough evidence to link sunbed use with melanoma, adding: "It is over-exposure and burning that will increase a risk of skin cancer, not responsible UV exposure." But the WHO says: "The majority of tanning parlours provide inadequate advice to their customers. "The use of eye protection such as goggles or sunglasses should be mandatory. "However, as sunbed users aim to have an even tan, they often decide against protecting any part of their body." Referring to the link with skin cancer, the world health experts add: "Sunbeds for self-tanning purposes have been available for the last two decades and due to the long latency period for skin cancer and eye damage it has been difficult so far to demonstrate any long-term health effects. "Even though the causes of malignant melanoma are not fully understood, tumour development appears to be linked to occasional exposure to intense sunlight. "Sunbeds subject their users to intermittent high exposures of UVA and UVB radiation – this may provide the ideal setting for the development of malignant skin cancer. "However, the few epidemiological studies that have been carried out to date have not provided any consistent results." Despite the WHO's cautious stance on the skin cancer link, it discourages the use of sunbeds, quoting an expert who said the use of tanning parlours is like "an industrial-scale radiation exposure experiment". Regardless of skin cancer, sunbeds don't just have long-term health risks. Users have reported a range of short-term symptoms including itching, dryness and redness of skin, freckling and photosensitivity. Common outcomes in the longer term, especially in fair-skinned people, may involve blistering of the skin. "Sagging and wrinkling of the skin are an almost certain price to be paid by frequent sunbed users", the WHO says - not quite the outcome you hope for when going to the sunbed shop for a beautiful, youthful look. Georgia Edwards was diagnosed with melanoma when she was just 19, after finding a bloody mole on her thigh. She'd been using sunbeds for three years. 'I was really young and loved having a tan without the faff of getting all messy using fake tan,' recalls Georgia, now 27, from Horley, Surrey. 'My friends and I would go together for 10 minutes and you'd feel like you'd gone to Spain and back. It became addictive.' Even though she was at school when she started, like Taylor, she says she was never asked for ID. I was called back in and there was a consultant and a Macmillan nurse – I knew it wasn't good news and broke down. Georgia Edwards 'I just put my card into the machine and selected how many minutes I wanted. "I was going three or four times a week, but I could have gone twice a day if I'd wanted. No one stopped me.' Georgia showed her GP the affected mole in March 2017, after going to the doctor for a chest infection, and was immediately referred. After a biopsy, she was diagnosed with stage two melanoma that May. 'I was called back in and there was a consultant and a Macmillan nurse – I knew it wasn't good news and broke down.' Georgia, who works in a rehabilitation centre for children with brain injuries, was referred to London's Royal Marsden Hospital for treatment. 6 Jessica Crowe's sister Tazmyn, left, died aged 31 after years of heavy sunbed use — a tragic reminder of the deadly risks behind the tanning trend 6 Tragically, despite further surgery and medication, Tazmyn's cancer spread, progressing to stage four She had two surgeries to remove the cancer. Fortunately, it hadn't spread. 'I had a wide, local incision to cut out the mole and surrounding area as it was quite deep in my skin and close to the lymph nodes,' she says. 'I have a 12cm scar on my leg and, eight years later, I'm still regularly checked as there's a high risk of it returning. 'I was young and naive. I thought it wouldn't happen to me. That was my mindset. Young people simply aren't aware of the dangers, and in years to come there's going to be a mass of people getting diagnosed. "Influencers promoting sunbeds have no idea of the dangers, they don't realise it could cost someone their life.' 'I lost my sister and best friend to sunbed use' Jessica Crowe knows only too well the the pain sunbeds can bring. Her sister Tazmyn spoke to Fabulous in 2021 after being diagnosed with skin cancer in 2014. The mum of three died in March 2023, aged just 31, having used sunbeds up to twice a day when she was younger. 'When we were teenagers, Tazmyn would use them all the time,' recalls Jessica, 31, a healthcare assistant and mum to Poppi, 14, and Memphis-Cub, two. 'I went with her a couple of times, but I'd just burn, so I stopped going. She was the tanned one and she loved it. "But after her diagnosis, she'd often say: 'Why did I do it?' She immediately stopped using them and regretted ever having gone on one.' Five years after her diagnosis, the cancer returned to her lymph nodes – reaching stage three. "Pregnant with her third child at the time, Tazmyn delivered her son 10 weeks prematurely in order to have further cancer treatment, almost losing him to a pulmonary haemorrhage. Tragically, despite further surgery and medication, Tazmyn's cancer spread, progressing to stage four, and in March 2023 she passed away, leaving her children Dillyn-Angel, 14, Saylor-Doll, 11, and Boss, five, to grow up without their mother. Still grieving, Jessica, from Northern Ireland, says she finds social media posts advocating sunbed use and tan-boosting products distressing. 'It makes me so sad and angry. They make it sound like having a sunbed is harmless, when it's not. "As a family, we learned that the hardest way. Everything that Tazmyn went through began with sunbed use. "I was devastated when we lost her. I still am. She wasn't just my sister, but my best friend. 'My daughter would never use a sunbed, as she knows what happened to her aunt, but her friends do – some are only 13. "They are easily influenced by TikTok and Instagram.' This high-intensity UVA radiation can lead to genetic changes and mutations over time, which can build up and increase the risk of skin cancer. Susanna Daniels, CEO of Melanoma Focus The charity Melanoma Focus recently revealed that almost a third of people aged 16 and over in the UK use sunbeds, and that figure rises to 52% among 18-21 year olds. "More worryingly, only 47% of that age group understood that sunbeds increase their risk of skin cancer – and 20% even believed it could decrease the risk. 'These figures are really concerning,' says Susanna Daniels, CEO of Melanoma Focus. 'There is a swathe of misinformation on social media. Rather than being good for your health and increasing levels of vitamin D, as some influencers claim, most sunbeds mainly emit UVA radiation – which damages the DNA in skin cells – rather than UVB, which is required for vitamin D production. 'This high-intensity UVA radiation can lead to genetic changes and mutations over time, which can build up and increase the risk of skin cancer. In 2009, the International Agency for Research on Cancer classified UV radiation from commercial tanning beds as a type 1 carcinogen – putting it in the same category as smoking and asbestos,' explains Susanna. 'As a charity, we are very concerned about this widespread misinformation circulating on social media. "This has been on the rise in recent years and it may be leading people to make harmful choices.' Despite hearing stories like Tazmyn's, Taylor says she has no plans to ditch her TikTok tan any time soon. 'I sometimes worry about the risk and I do check my moles, but I'm young and I put it to the back of my mind,' she confesses. 'People drink, smoke, vape or eat junk food. Lots of things we do are bad, but we do it anyway. For me, a tan is worth the risk.' 'If young people aren't making the right choices, we need to help them' Meanwhile, Jessica has a very different message. 'I'd like to see sunbeds banned like they are in other countries such as Australia, or at least some restrictions so they are not promoted online,' she says. 'When you're young, you don't think about the risks, but if young people aren't making the right choices, we need to help them.' 'Skin cancer took my sister from me and robbed her children of their mother. "My message to young women is: please stop using sunbeds, and ignore these influencers promoting them. Your life is worth more than a tan.' Call the Melanoma helpline on 0808 801 0777, 1-2pm and 7-9pm Monday-Friday, 7-9pm on Sundays ( 6 Georgia Edwards was diagnosed with melanoma when she was just 19, after finding a bloody mole on her thigh. She'd been using sunbeds for three years 6 Georgia had two surgeries to remove the cancer, one leaving this scar on her leg, but fortunately, it hadn't spread Unlock even more award-winning articles as The Sun launches brand new membership programme - Sun Club.