If you’ve seen runners, cyclists, or CrossFit athletes training with a piece of tape across their mouth, you might wonder: What’s going on? It’s not a new fashion trend—these athletes are using mouth taping during training to unlock the proven benefits of nasal breathing. And it’s not just for the elite: any athlete or fitness enthusiast can harness this tool for better performance, endurance, and recovery.
Why Train With Mouth Tape?
Most of us default to mouth breathing during intense exercise, especially as our effort ramps up. But research shows that nasal breathing (keeping your mouth closed and breathing through your nose) can improve oxygen efficiency, endurance, and even mental focus.
Mouth taping during workouts acts as a cue—reminding your body to keep your lips sealed and get all your air through your nose, even when the going gets tough.
The Science Behind Nasal Breathing in Sports
1. Improved Oxygen Utilization
- Nasal breathing helps filter, warm, and humidify the air, making oxygen absorption more efficient.
- It also increases nitric oxide production, which widens blood vessels and enhances blood flow to working muscles (Lundberg et al., 1996).
2. Lower Heart Rate and Faster Recovery
- Studies show that athletes who train with nasal breathing tend to have lower heart rates and recover more quickly between high-intensity bursts.
- Nasal breathing reduces the “fight-or-flight” stress response, helping you stay in control during tough workouts.
3. Better Endurance and Less Fatigue
- By controlling airflow, nasal breathing slows your respiratory rate, reduces air hunger, and increases stamina—ideal for endurance sports like running, cycling, rowing, or triathlon.
4. Mental Focus and Calm
- Mouth taping during training forces you to be mindful of your breath, increasing focus and helping many athletes enter a flow state.
Real Athletes Training With Mouth Tape
- James Nestor, author of Breathe, trained for weeks by running with his mouth taped. He reported less perceived exertion, faster post-workout recovery, and a new awareness of his body’s breathing limits.
- Patrick McKeown, performance breathing coach and author of The Oxygen Advantage, works with MMA fighters, runners, and rugby players—many of whom use mouth tape in training to boost CO₂ tolerance and stamina.
- Professional cyclists and distance runners in Europe and the U.S. have used nasal breathing and mouth taping drills to reduce race-day nerves, improve pacing, and decrease post-exercise soreness.
How to Start Training With Mouth Tape
1. Begin Slowly:
- Start with easy, low-intensity sessions (walking, light jogging, or gentle cycling) while wearing a small, vertical strip of medical-grade tape over your lips.
- Focus on breathing comfortably through your nose. If you feel air hunger or panic, slow down or stop.
2. Progress Gradually:
- As your body adapts, increase the intensity or duration of your workouts.
- Many athletes find that after 2–4 weeks, their CO₂ tolerance and nasal breathing ability improve noticeably.
3. Choose the Right Tape:
- Use hypoallergenic, medical-grade tape designed for skin (such as Micropore or Myotape).
- Never use duct tape, first-aid tape, or anything that feels uncomfortable or hard to remove.
4. Listen to Your Body:
- If you have trouble breathing through your nose (due to congestion, deviated septum, or allergies), address those issues first.
- Don’t use mouth tape if you have any respiratory, cardiac, or anxiety conditions that might make restricted breathing unsafe.
Benefits Reported by Athletes
- Reduced perceived effort and “air hunger” during workouts
- More even pacing and sustained energy
- Less dry mouth and fewer throat issues during training
- Improved post-exercise recovery and lower resting heart rate over time
- Better sleep after high-intensity sessions
Who Should Be Cautious?
- Anyone with severe nasal obstruction, chronic respiratory illness, orobstructive sleep apnea should consult a clinician before trying mouth tape in any context.
- If you experience lightheadedness, dizziness, or severe discomfort—stop immediately and remove the tape.
BreatheWorks’ Take on Mouth Taping for Training
At BreatheWorks, we believe that nasal breathing and breath retraining are foundational for both health and performance. Mouth taping during training can be a helpful tool—but it should always be introduced mindfully, with proper technique and attention to your body’s cues.
We help athletes of all levels improve their breathing mechanics through myofunctional therapy, airway evaluation, and science-backed coaching—so you can reach your best, safely and sustainably.
Curious about how breathwork and airway health can give you a competitive edge? Schedule a consultation with BreatheWorks to learn more about optimizing your breathing for sports, training, and everyday life.
