A miracle weight-loss solution. The key to beating insomnia and living a longer life. Even the secret to a more chiselled jawline.
As unlikely as it sounds, taping your mouth shut at night is being touted online as the solution to it all.
And thanks to such claims, the practice has become something of a health craze.
There are millions of views under #mouthtape on TikTok and hundreds of ads across Facebook and Instagram for mouth-taping kits, with celebrities lining up to extol its virtues.
Premier League footballer Erling Haaland has claimed it helps improve his performances on the pitch.
Meanwhile, Strictly Come Dancing presenter Tess Daly has said mouth taping gives her ‘more restful sleep’, and has posted pictures of herself, mouth tape in place, to prove it.
And, by all accounts, the firms behind these claims are raking it in. One, called Hostage Tape, reported revenues of $40million (£32.2 million) in 2024, with founder Alex Neist claiming it was on track on turn over $1 billion a year, having partnered with martial arts company UFC and the hugely popular podcaster Joe Rogan.
Analyst Virtue Market Research claims the worldwide mouth tape market was valued at $2.75 billion last year and would double in size by the end of the decade.
Strictly Come Dancing’s Tess Daly has said mouth taping gives her ‘more restful sleep’
However, speaking to The Mail on Sunday, sleep expert James Wilson, who advises elite sports teams on getting a good night’s kip, warned: ‘Many of the claims made about mouth tape are frankly bonkers.’ He added: ‘There is no good research to show that mouth taping does much of what companies selling these products say, and it can even be dangerous for some people.’
So what is the truth? First, it’s important to understand what mouth taping is, and why people do it. The practice involves securing the mouth shut with adhesive tape, across the lips, before going to sleep.
Advocates advise using something called kinesiology tape – stretchy, fabric-backed tape normally used for muscle injuries that can be peeled off without too much skin discomfort.
But companies that have also sprung up over the past few years offer kits with small bits of pre-cut tape made specifically for the purpose.
These come in various shapes and sizes, and a one-month supply costs up to £50.
Applying the tape forces the wearer to breathe through the nose rather than the mouth. And this, mouth-taping fans believe, is what leads to the myriad benefits.
When we breathe through the nose, it triggers the production of a compound called nitric oxide in the nasal cavity.
It acts a defence mechanism against inhaled pathogens, neutralising bacteria, viruses and the like before they reach the lungs.
But nitric oxide – which is also produced in the gut, the liver and other organs – has other roles in the body: it relaxes blood vessels, lowers blood pressure and even supports kidney function. The idea is that, by forcing yourself to breathe through your nose all night, you can ‘build up’ nitric oxide levels in the body.
‘When you breathe out through your nose, 75 per cent of nitric oxide produced is recycled in the nose – but if you breathe out through your mouth, then more than 75 per cent of nitric oxide is lost,’ said Robin McNelis, a specialist NHS lung physiotherapist based in London.
And it’s not just about nitric oxide. ‘With nasal breathing, the air passes through the structures of the nose and picks up a lot of heat and moisture – this is advantageous because you need oxygen to be at 37C and saturated with moisture for it to be absorbed in lung tissue,’ he added.
So what are the benefits of this?
Well, numerous studies have shown that consciously breathing through the nose can be calming – which can have a role in stress management and the treatment of anxiety.
However, none of this research involves actively taping the mouth shut.
There is, however, some evidence that mouth taping improves athletic performance. A 2018 University of Colorado study found that runners who had their mouths taped closed during treadmill tests did better after training in the technique for six months than those who wore nose clips and breathed through their mouths.
Some mouth-tape firms claim that using their product will provide ‘the deepest sleep possible’
Some claim that slapping on mouth tape will unlock a Hollywood-esque chiselled jawline
Mouth-tapers were found to have a greater VO2 max – a measure of how good the heart and lungs are at getting oxygen into the body. This, potentially, gave them a competitive advantage.
But what of all the other health claims made? Many companies suggest taping is a solution for ‘mouth breathing’ – which is linked to poor sleep, snoring, weight gain and – yes – it can even affect the way a person’s jaw looks. ‘There is some truth to these claims,’ says Mr Wilson. ‘However, the idea that vast numbers of us are affected by this issue are a stretch.’
We all naturally breathe through both the nose and mouth, interchangeably. However, due to congestion or a blockage in the nose, a person may – naturally – breathe through their mouth more. Colds, allergies and anatomical differences or swellings in the nose are all causes.
In children, long-term issues with the nose leading to chronic mouth breathing can cause changes in the face: a recessive chin and front teeth that sit forward. However, neurologist and sleep expert Dr Chris Winter suggested that, according to his own research, just 2 per cent of people are affected, meaning they effectively ‘sleep with their mouth open’.
These people tend to snore, suffer a dry mouth and, as a result, have bad breath and suffer hoarseness.
Some mouth-taping companies claim that the issue affects half of us – although this is based on surveys by companies that make mouth tape.
One firm, Respire, currently has Facebook ads running that claim its product can ‘cure slow metabolism’, provide a ‘solution to snoring’ and ‘enhance your facial structure’. In another advert the company says ‘middle-aged women are waking up with tired and swollen faces and don’t know why’, but the best way to solve it is mouth taping.
Yet another claims that using its product will provide ‘the deepest sleep possible’.
However, a major review of 177 studies on mouth tape published last year in in The American Journal of Otolaryngology found no evidence of any of these things.
It did find one small study that suggested mouth taping could help with snoring, and two that found it improved symptoms in patients with obstructive sleep apnoea (OSA). This condition, which affects an estimated 1.5 million Britons, occurs when the muscles that support the soft tissues in the throat relax to the point they block the upper airway.
This can interrupt breathing, causing sufferers to wake suddenly. Those worst affected can find they suffer these ‘arousals’ dozens of times a night, and the condition is linked to an increased risk of a number of serious problems including heart disease and dementia. When we approached Respire, it specifically said it did not recommend mouth taping for this group – or those with problems breathing through the nose.
Footballer Erling Haaland has claimed tape helps improve his performances on the pitch
A spokesman added: ‘We always recommend that individuals with nasal obstructions, structural issues, or diagnosed sleep apnoea consult a healthcare professional before using mouth tape. Our product is designed for those who can comfortably breathe through their nose but may have developed a habit of mouth breathing while sleeping.’
Dr Aditi Desai, President of the British Society of Dental Sleep Medicine, said: ‘The bigger problem here is that the majority of people with OSA and structural issues in the nose don’t know it, and that is why I would not recommend mouth tape.
‘You need to be absolutely certain before you try it. The worst-case scenario is that people will struggle to breathe, which is why we often hear of people ripping the tape off during the night.’
As for the claims that slapping on mouth tape will unlock a Hollywood-esque chiselled jawline, the experts are not convinced.
‘Children who are chronic mouth breathers do have developmental issues with face shape,’ said Dr Desai.
‘But by adulthood, this will be permanent and there’s no evidence you can make a difference to your appearance just by changing your breathing.’
So, given the lack of evidence, how can companies make such extravagant health claims?
We presented regulator the Advertising Standards Authority with a number of mouth-tape adverts. A spokesman said the regulator had not, so far, taken action as it had not received any complaints from the public.
But they added: ‘We expect any business or individual advertising the health benefits, safety or effectiveness of their products to hold robust documentary evidence to back up their claims.
‘We will take action where an ad is likely to mislead, is irresponsible or potentially even harmful, and people should report any concerns about ads for mouth tape that they’ve seen or heard.’
Mr Wilson, however, was unimpressed. ‘It is ridiculous that these companies are able to make unproven health claims,’ he said.
‘Mouth taping has effectively become an unregulated industry. And no one is doing anything to stop it.’
Breathe better – without any tape
Hillary Clinton says she practises alternate nostril breathing every day to reduce stress
For people who struggle to naturally breathe through their noses, experts say one simple daily exercise is significantly more effective than covering the mouth with tape.
According to sleep expert James Wilson, following this technique – called alternate nostril breathing – helps patients breathe through their mouth less during sleep. Famous fans of the exercise include former US presidential candidate and First Lady Hillary Clinton, who says she practises alternate nostril breathing every day to reduce her stress levels.
Mr Wilson, who advises elite sports teams on improving their quality of sleep, claims that, as well as stress-reduction, improving nasal breathing can decrease blood pressure. ‘Firstly, sit in a chair and relax your shoulders,’ says Mr Wilson.
‘Take your right thumb, put it over your right nostril and breathe in through your left nostril once and then exhale.Then, alternate so that your finger is now covering your left nostril, breathe in through your right nostril and exhale.
‘If you repeat this cycle for five minutes every day, you will snore less and have better nights’ sleep within two weeks.’
Another technique Mr Wilson advises is to place the tongue on the roof of the mouth and consciously breathe through the nostrils during the day.
