Will your face change if you go from mouth-breathing to nasal breathing?
No. And Yes.
As I explain in a recent video , what prompted the initial queries into mouth versus nose breathing, which led to research studies, were observations, and subsequently published accounts, of children who were chronic mouth breathers.
Mouth-breathing children had to visit the dentist more with higher rates of cavities.
But they also needed more orthodontic care as the mouth was not as formed as it should.
I have read all the original scientific published papers on this subject and it was fascinating to see the change in the jaws of these children when they trained to NOT mouth breathe and to become a nose breather.
Habitual mouth breathing can lead to:
These aren't just cosmetic concerns. These structural changes can impact everything from dental health to sleep quality throughout life.
The position of your tongue in your mouth when you nose breathe is very different to where the tongue goes when you mouth breathe.
Nose breathing keeps the tip of the tongue nearer the hard palate, especially closer to the front teeth. This position supports proper development of the maxilla (upper jaw) and mandible (lower jaw), encouraging them to grow forward and wide, creating the holy grail of jawline definition.
If your default is a hanging open mouth, typically indicative of mouth-breathing, then the upper jaw often develops narrowly, leading to a recessed chin, overbite, and less defined jawline. The lower face muscles also become elongated and weaker as they adapt to holding the mouth open.
Now with the rise of quick and piecemeal information online this message gets diluted to "stop mouth breathing and your face will change".
Not so fast.
A comprehensive 2025 research review confirmed what I have said for years. Scientists found that mouth breathing actually changes the physical structure of the face. But here’s the snag: it is primarily in growing children and teens.
Of course.
As a developed, meaning fully-grown adult the change in the jawline will be difficult.
But there is some satisfaction for changing to nose breathing as an adult. Beyond all the health benefits-improved sleep quality, increased energy levels, enhanced focus, supported overall health, and more, positives for your facial features mean
I like to save one of the best nose breathing secret for last:
the empty spaces in your skull that mouth breathing NEVER reaches: the sinuses
As I point out in this video, the sinuses are plastic areas in the skull and nasal breathing causes air to circulate here.
It is possible - but never guaranteed - that the shape of your face around the sinus region, particularly by your cheekbones, may improve.
That could change the positioning relative to the jaw.
But for your jaw you should probably be working on jaw exercises and chewing regimens, if that is your goal.
Mouth breathing can never reach these sinuses.
In my doctoral study days, I joined the Medical School and spent a long time in the cadaver lab dissecting human bodies.
One of the most amazing sights to me was the real size of these sinuses. Huge empty spaces right behind your face.
The biggest sinus is the maxillary sinus, more or less behind your cheek bones.
Around your eyebrows are the frontal sinuses.
Then you have two sets of sinuses a little more internal to the nose, collectively called the paranasal sinuses.
One of these is very close to the where the pituitary gland sits.
Mouth breathing bypasses all this.
Not only that, you need the fresh circulation of air through the sinuses. You will feel so much better.
And, the Nitric Oxide produced in the sinuses gets carried on down into the lungs with the descending breath of an inhale.
Nurture these empty spaces, adding a floating effect almost to your face. A free facial Uplift.
For beautiful cheekbones (potentially), keep on nose breathing.
If you want help, come spend a week or more at Samahita and we will make it a practice for you.
You can always watch a video but the real key is habit change and that needs a bit of focus and support.
Come and leave facially uplifted.
Paul and the Samahita Team