How Mouth Breathing Ruins your Face

The Surprising Impact of Mouth Breathing on Facial Development

Have you ever stopped to consider how the way you breathe and eat might be shaping your face? It turns out that simple habits like mouth breathing and chewing soft foods can have a profound impact on the structure of your face, and not in a good way.

In a recent discussion about craniofacial health, a fascinating book called Jaws: The Hidden Epidemic by Sandra Khan and Paul Ehrlich was brought up. This book, co-authored by experts from Stanford University and with a forward by the renowned Robert Sapolsky, delves into how modern habits—specifically, mouth breathing and a diet of soft, easy-to-eat foods—are leading to changes in facial structure, especially in children. Let’s dive into the key insights from the discussion and why they matter.

Mouth Breathing: The Silent Face Shaper

One of the main takeaways from Jaws is that mouth breathing, as opposed to nasal breathing, can change the shape of your face—often for the worse. While it might seem harmless, breathing through your mouth for prolonged periods, particularly during sleep or at rest, can cause the jaw to recede and the facial muscles to weaken. The results? A less aesthetically pleasing appearance with features like a more sunken chin, droopy eyes, and a "longer" looking face.

But it’s not just about looks. Mouth breathing also limits the amount of oxygen you take in. Nasal breathing, on the other hand, has numerous health benefits, including better air filtration (thanks to the nasal microbiome), improved oxygenation of the brain, and less susceptibility to infections. Nasal breathing helps dilate your sinuses, leading to better airflow and making it easier to breathe through your nose, even during exercise.

Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, emphasizes that nasal breathing is not just good for your face—it’s essential for overall health. He explains that when we breathe through our mouths, especially when we're not exerting ourselves physically, we're essentially putting ourselves into a state of hypoxia, or reduced oxygen. This can have negative effects on brain function, energy levels, and even sleep quality.

The Role of Chewing in Facial Development

Chewing plays a huge role in the development of your face and mouth, too. The muscles used when chewing tougher, more fibrous foods help shape the jaw, align teeth, and even improve the overall strength and functionality of the mouth. Unfortunately, many children today aren’t getting enough of this type of exercise. With the prevalence of processed, soft foods like pudding, mashed potatoes, and slurpable soups, kids are often not chewing enough, which can stunt proper craniofacial development.

Dr. Khan, co-author of Jaws, highlights the importance of chewing hard foods. If you’re chewing properly—on both sides of your mouth—you’re stimulating the muscles that help maintain facial symmetry and strength. This has a direct impact on tooth development as well. The book includes photos of children whose faces and jaws developed differently based on their eating habits. In one example, twins raised in two different environments—one eating a more typical, processed diet and the other consuming a tougher, more fibrous diet—showed stark differences in their facial aesthetics and tooth alignment. The child who chewed tougher foods had a more natural, attractive dental and facial appearance, while the other had crowded teeth and a less harmonious face.

Orthodontics: A Response to Poor Habits

The book also tackles the orthodontics industry, arguing that the need for braces, headgear, and retainers is often a byproduct of poor oral habits—like mouth breathing and a soft food diet. Dr. Huberman points out that the rise in orthodontic procedures correlates with the rise in mouth breathing and processed food consumption. The jaw and facial structure develop improperly when kids aren’t breathing through their noses or chewing enough, and this leads to the need for corrective measures later in life.

Interestingly, the book discusses a method called the "Mewing" technique, popularized by Dr. John Mew, a British orthodontist. The technique encourages nasal breathing and proper tongue posture to help guide the jaw and facial structure into a more optimal position. While the science behind mewing is still a subject of debate, there are numerous anecdotal reports and before-and-after photos of individuals seeing improvements in facial aesthetics simply by changing their breathing and chewing habits.

What Can You Do?

The good news is that this is all highly modifiable. If you’re already an adult, it’s not too late to make changes that can improve your facial structure and overall health. Here are a few key takeaways from Jaws and the discussion:

1. Nasal breathe whenever possible: Make a conscious effort to breathe through your nose, especially during rest and light activities. Nasal breathing not only helps your face develop properly but also supports better health overall.

2. Chew your food: Ditch the soft, slurpable foods and start chewing harder foods. Crunchy vegetables, meats, nuts, and fibrous fruits are excellent choices. Not only will this help develop your facial muscles, but it may also improve your dental health.

3. Encourage nasal breathing in children: For parents, it’s crucial to instill healthy breathing habits in your kids early on. Make sure they are breathing through their noses as much as possible, especially at night and during physical activities.

4. Be mindful of eating habits: As Dr. Huberman suggests, avoid "eating like a baby"—consuming soft, easy-to-swallow foods that require little chewing. Eating like an adult, with more emphasis on tougher, whole foods, has long-term benefits for your face and health.

By focusing on these habits, you can not only improve the aesthetic appearance of your face but also enhance your overall health and well-being. So, the next time you’re about to take a breath, think about whether you’re using your nose or mouth—and consider the long-term impact that one small habit could have on your life.

Final Thoughts

Facial development isn’t just about genetics; it’s about the behaviors you adopt every day. Mouth breathing and slurping your food might seem like minor issues, but they can have lasting effects on the structure of your face and overall health. By making small, conscious changes to your breathing and eating habits, you can help ensure a healthier, more attractive face for years to come.

Note: This blog post is based on the discussion around the book Jaws: The Hidden Epidemic by Sandra Khan and Paul Ehrlich, and insights shared by Dr. Andrew Huberman, a neuroscientist at Stanford University. It is based on the embedded YouTube video.