As parents, we notice so many little things about our children. How they eat, sleep, and even how they breathe.
But one of the most overlooked habits that shapes a child’s health is whether they breathe through their nose or their mouth.Nasal breathing isn’t just the “normal” way to breathe, it’s the optimal way for the body to grow, rest, and function.

Here’s why it matters more than most parents realize.

The Nose: The Body’s Built-In Air Filter

Every breath that passes through the nose is cleaned, warmed, and humidified before it reaches the lungs.
The tiny hairs and tissues inside the nasal passages act as filters, trapping dust, allergens, and bacteria.

When we breathe through the mouth, that natural filtration is skipped, leading to:

• Dry mouth and higher cavity risk
• More frequent throat infections
• Irritation or inflammation in the airways

Nasal breathing supports the immune system and helps the body process oxygen more efficiently, leading to calmer, steadier energy throughout the day.

How Nasal Breathing Supports Healthy Growth

Nasal breathing also helps shape the face, jaw, and airway as a child grows.

When the mouth stays closed, the tongue rests on the roof of the mouth, supporting proper palate width and facial balance.
When the mouth stays open, the tongue falls low, and the face can grow longer or narrower — often leading to a smaller airway and potential sleep issues.

Over time, mouth breathing can contribute to:

• Snoring or restless sleep
• Crowded teeth or a high palate
• Poor oral posture
• Daytime fatigue or irritability

That’s why nasal breathing is considered the foundation of airway health and oral development.

The Connection Between Breathing and Sleep

During deep sleep, the body relies on steady nasal breathing to keep oxygen levels balanced and restore energy.
When a child mouth-breathes, the jaw often drops open and the airway narrows, causing vibrations (snoring) or partial obstruction.

Even if your child doesn’t snore loudly, small disruptions in airflow can fragment their sleep, affecting focus, growth, and emotional regulation.

The quality of your child’s breathing directly affects the quality of their rest.

How to Encourage Nasal Breathing at Home

You can gently guide your child toward nasal breathing with consistent, playful reminders.
Here are simple ways to start:

1. Make It a Game.
   Try a “lips together, tongue up, breathe through your nose” challenge — see who can do it the longest!
2. Check for Nasal Blockages.
   If your child struggles to keep their mouth closed, there may be congestion, enlarged adenoids, or allergies. A pediatric ENT can help.
3. Promote Good Posture.
   Encourage upright sitting and gentle chin tucks. Posture affects airway openness.
4. Model the Habit
   Children learn best by watching. Point out calm nasal breathing moments (“Let’s take a slow nose breath together”).
5. Support Oral Function.
   Chewing firm foods, swallowing correctly, and strengthening tongue posture all make nasal breathing easier.
6. Consider Myofunctional Therapy.
   If nasal breathing is hard for your child, a myofunctional therapist can assess oral muscles and create a fun, age-appropriate exercise plan.

When to Seek Professional Help

If your child regularly:

• Sleeps with their mouth open
• Snores or breathes loudly at night
• Wakes up tired, congested, or with dry lips
• Has frequent ear or sinus infections

…it’s worth getting an airway evaluation. A pediatric ENT, dentist, or myofunctional therapist can pinpoint the cause and create a plan that supports long-term nasal breathing.

Nasal breathing is the body’s natural design that calms the nervous system, improves oxygen flow, and supports healthy development.
When we help children establish nasal breathing early, we’re not just improving how they sleep, we’re shaping how they grow, focus, and thrive.

Small daily habits lead to lifelong wellness.

Start by helping your child close their lips, lift their tongue, and breathe through their nose.