Andrew Huberman Mouth Taping Recommendations & Insights

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According to neuroscientist Andrew Huberman, mouth taping might be the solution you’re looking for if you are struggling with snoring, sleep apnea, or feeling tired despite getting enough sleep.

In this post, we will dive into everything Andrew Huberman has shared about the science behind mouth taping, its benefits, and how to incorporate it into your daily routine for optimal sleep and health.

Top Picks
Best Overall: PATCH4U Micropore Tape
Best on a Budget: Nexcare Strong Hold
Best Sleep Tracker: Oura Ring Gen3
Enhance Nasal Breathing: Breathe Right Nasal Strips
Best Book: Breath: The New Science of a Lost Art

What is Mouth Taping?

Mouth taping involves placing medical tape over the mouth before going to sleep and encouraging nasal breathing throughout the night.

By promoting nasal breathing, mouth taping can help alleviate various sleep-related issues, such as snoring and sleep apnea.

When we breathe through our nose, the air is filtered, warmed, and humidified before reaching the lungs.

This process enhances respiratory efficiency and improves oxygen exchange.

In contrast, mouth breathing can lead to dry mouth, increased nocturnal fluid intake, and frequent waking for water or urination.

Andrew Huberman Mouth Taping Science

According to Andrew Huberman, becoming a nasal breather has numerous advantages for both sleep quality and overall health.

Two main areas in the brain control nasal breathing: the pre-Botzinger complex, which regulates the rhythmic aspects of breathing, and the periaqueductal gray, which controls volitional breathing.

By consistently practicing nasal breathing during the day, you can train your body to maintain this pattern during sleep.

This shift can lead to reduced snoring, less sleep apnea, and improved sleep quality.

Pre-Cut Mouth Tape
04/04/2024 12:31 am GMT

Nasal breathing also helps maintain a healthy nasal microbiome, which plays a crucial role in defending against viruses, bacteria, and fungal infections.

Mouth Taping to Improve Jaw

In addition to the health benefits, Huberman has discussed jaw strength and highlights the positive effects of nasal breathing on facial aesthetics.

Chronic mouth breathing can lead to elongation of the jaw, drooping eyelids, and unfavorable changes in jaw structure.

By transitioning to nasal breathing, people may experience aesthetic improvements, such as:

  • Elevation of the cheekbones
  • Sharpening of the jaw
  • Improvements in teeth and jaw structure

These changes are particularly noticeable in children who adopt nasal breathing techniques early on.

The idea of nasal breathing for sleep was popularized in the book Breath by James Nestor.

Huberman's Choice
04/05/2024 04:05 am GMT

How to Mouth Tape

Andrew Huberman Mouth taping, close up, sizing

To start mouth taping, follow these simple steps:

  1. Use medical tape to gently seal your lips before going to bed.
  2. If you feel uncomfortable or anxious about mouth taping, start by practicing nasal breathing during the day, especially during low-intensity activities or exercise.
  3. Gradually increase the duration of nasal breathing during the day and eventually incorporate mouth taping at night.
Andrew Huberman Mouth taping, close up, fit

It’s important to note that if you have severe sleep apnea, consult your physician and consider using a CPAP machine.

However, for those with minor sleep apnea or early stages of the condition, mouth taping and nasal breathing exercises can be a cost-effective and beneficial alternative.

Mouth Tape to Sleep

Using mouth tape to sleep is a simple and effective way to encourage nasal breathing throughout the night.

By gently sealing your lips with medical tape, you can train your body to breathe through your nose, even while you’re asleep.

This practice can help reduce snoring, sleep apnea, and other sleep-related issues.

To start mouth taping, follow these steps:

  1. Clean and dry your lips and the surrounding area to ensure the tape adheres properly.
  2. Cut a piece of medical tape approximately 2-3 inches long.
  3. Place the tape horizontally over your closed lips, making sure it covers them comfortably without stretching the skin.
  4. If you have facial hair, you may need to use a longer piece of tape to ensure a secure seal.
  5. When you wake up in the morning, gently remove the tape and dispose of it.

It’s important to note that mouth taping may feel uncomfortable or awkward at first.

In my personal experience, it took several tries to find a comfortable length and placement for the mouth tape.

If you experience anxiety or difficulty breathing, remove the tape and try again when you feel more relaxed. I was initially concerned about not being able to breathe, but it’s actually quite easy to open your mouth with one piece of mouth tape on.

As you become accustomed to mouth taping, you can gradually increase the duration of use throughout the night.

Best Mouth Tape for Sleeping

When choosing mouth tape for sleeping, look for medical-grade, hypoallergenic tape that is safe for use on the skin. Some popular options include:

  1. PATCH4U Micropore Tape: This tape is gentle on the skin, breathable, and easy to remove. It’s the most popular choice among individuals who regularly practice mouth taping for sleep.
  2. Gentle Micropore Tape: These strips are specifically designed for mouth taping during sleep. They feature a unique central vent that allows for easy breathing if you need to mouth breathe during the night. SomniFix strips are made with a gentle, hypoallergenic adhesive that is safe for nightly use.
  3. Nexcare Strong Hold: This tape is ideal for those with sensitive skin or allergies. It’s latex-free, hypoallergenic, and designed to be gentle on the skin while providing a secure hold.

When selecting mouth tape, consider factors such as the size of your lips, facial hair, and skin sensitivity.

Unlike Professor Huberman, I don’t have a lot of facial hair, so this wasn’t a concern.

However, my colleagues with beards who tried mouth taping reported needing to use more tape or a dedicated mouth tape product for wider coverage.

You may need to experiment with different products to find the one that works best for you.

One last piece of advice is to try nasal strips.

Breathe Right Nasal Strips | Extra Strength
$19.99 $16.06 ($0.36 / Count)

04/05/2024 07:46 pm GMT

People like Alex Hormozi apply adhesive strips on their noses to open the nostrils and improve breathing to optimize sleep further.

Andrew Huberman Circadian Rhythm

While mouth taping can help with sleep, Andrew Huberman emphasizes the importance of maintaining a healthy circadian rhythm for optimal sleep and overall health.

The circadian rhythm is a 24-hour internal clock that regulates various physiological processes, including sleep-wake cycles, hormone production, and body temperature.

Related: Andrew Huberman Ultimate Sleep Guide

Nasal breathing plays a crucial role in regulating the circadian rhythm.

When we breathe through our nose, we produce nitric oxide, a molecule that helps to relax blood vessels and promote a sense of calm.

This relaxation response can help to signal the body that it’s time to sleep, thus supporting a healthy circadian rhythm.

To optimize your circadian rhythm, Huberman recommends the following:

  1. Expose yourself to natural light during the day, especially in the morning. This helps to regulate the production of melatonin, a hormone that controls sleep-wake cycles.
  2. Avoid artificial light, particularly blue light from electronic devices, in the evening. Blue light can suppress melatonin production and disrupt your circadian rhythm.
  3. Maintain a consistent sleep schedule, going to bed and waking up at the same time each day, even on weekends.
  4. Practice nasal breathing and mouth taping to promote relaxation and improve sleep quality.

If you’re not able to access natural sunlight in the morning, Andrew Huberman recommends using a lightbox.

Huberman's Choice
04/04/2024 05:00 am GMT

By incorporating these practices into your daily routine, along with mouth taping and nasal breathing exercises, you can support a more balanced circadian rhythm and improve your overall sleep and health.

Medical Advice Disclaimer


The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only.

No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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