The Detriments of Chronic Mouth Breathing on Facial Structure & Posture

Chronic mouth breathing has far-reaching consequences on a person’s facial structure, jaw alignment, and overall posture, especially when it begins at a young age. Although often unnoticed or ignored, mouth breathing can lead to significant structural imbalances that affect both appearance and function. Conversely, nasal breathing supports proper development of the facial bones, jaw, and posture, offering a corrective pathway when habitual mouth breathing is addressed.

Facial and Jaw Structure Changes from Mouth Breathing

Chronic mouth breathing directly impacts the development of the face and jaw. When the mouth remains open for extended periods, particularly during growth phases, it changes the way the facial bones grow and align. Here are some of the key changes:

1. Narrow, Elongated Face: Mouth breathing causes the upper jaw (maxilla) to grow narrower, which leads to a longer, thinner face. The palate becomes higher and narrower, and the lower jaw (mandible) tends to drop backward and downward. This results in what is often referred to as “long face syndrome,” where the face takes on an elongated appearance due to poor vertical growth balance.
2. Misaligned Teeth and Bite Issues: The tongue plays a crucial role in the natural development of the dental arches. When a person breathes through their mouth, the tongue rests lower in the mouth rather than pressing against the roof of the mouth (where it should naturally be during nasal breathing). This mispositioning leads to crowded teeth, overbites, or underbites, requiring orthodontic treatment in many cases.
3. Weak Chin and Jawline: With the lower jaw continually positioned downward and backward during mouth breathing, the chin recedes, causing a weak jawline. Over time, the lower face and jawline appear less defined, contributing to what may be perceived as an imbalanced or unattractive profile.
4. Dark Circles and Tired Appearance: Chronic mouth breathers often exhibit dark circles under their eyes and a generally fatigued appearance. This is partly due to oxygen deprivation, as mouth breathing is less efficient than nasal breathing in delivering oxygen to the bloodstream. Additionally, the altered structure of the face and poor sleep quality from mouth breathing may contribute to this tired look.

Postural Issues from Mouth Breathing

Mouth breathing is not just about the face—it also affects the entire upper body, particularly the head, neck, and shoulders. Here’s how:

1. Forward Head Posture: Chronic mouth breathers tend to develop a forward head posture, where the head juts forward from the body instead of aligning properly over the spine. This occurs because, when the mouth is constantly open, the neck and head must extend forward to maintain an open airway. Over time, this leads to a misaligned posture and strain on the neck muscles.
2. Shoulder and Upper Back Rounding: As the head moves forward, the shoulders typically round forward as well, leading to a hunched back and tight chest muscles. This posture weakens the muscles of the upper back and shoulders, contributing to discomfort, tension, and reduced lung capacity due to compressed lungs.

How Nasal Breathing Can Combat These Effects

1. Proper Facial Development: Nasal breathing encourages proper tongue posture, where the tongue presses gently against the roof of the mouth. This positioning helps widen the upper jaw, leading to more natural growth of the dental arches, reducing crowding, and creating a broader, more balanced facial structure. Nasal breathing also supports the development of a stronger, more defined jawline.
2. Improved Jaw Alignment: When the mouth is closed and the tongue is in its proper place, the lower jaw remains in a more forward and stable position. This prevents the jaw from receding and helps correct or prevent bite issues, improving overall dental health and jaw alignment.
3. Enhanced Posture: Nasal breathing encourages the head to stay aligned over the spine, naturally correcting forward head posture. With the mouth closed and proper breathing mechanics in place, the neck and back muscles can function properly, reducing strain and promoting better alignment. This, in turn, alleviates tension in the shoulders and upper back, restoring a more natural and balanced posture.
4. Improved Oxygenation and Sleep: Nasal breathing increases oxygen intake efficiency, reducing the need for forward head positioning to maintain airflow. It also enhances nitric oxide production, which helps open the airways, improve circulation, and reduce sleep disturbances. Better sleep quality further aids in proper body alignment and overall well-being.

Nasal Breathing is Key

Chronic mouth breathing has significant detriments on facial structure, jaw alignment, and posture, leading to issues like a narrow face, crowded teeth, forward head posture, and shoulder rounding. Nasal breathing, by contrast, promotes the natural development of the face and jaw, supports proper posture, and ensures better oxygenation and overall health. Addressing mouth breathing early and promoting nasal breathing practices can prevent or even reverse these physical detriments, restoring balance to the body’s structure and function.

Try these 3 Free Nasal Breathing Practices for improved Facial Structure and Overall Posture.