Breathing Science · Research · Educational Resources

Comprehensive Resources on Nasal Breathing, Nasal Strips, Mouth Taping & Breathwork Science

This guide compiles essential books, scientific studies, leading experts, online resources, and key breathing concepts that provide a deep foundation for understanding nasal breathing, nasal strips, mouth taping, and functional breathwork.

Essential Books

Breath by James Nestor (2020)

A groundbreaking modern text on the science of breathing. Nestor participated in a Stanford experiment breathing exclusively through the mouth for 10 days, followed by 10 days of nasal breathing. Mouth breathing increased sleep apnea episodes by 4,820%, while nasal breathing improved blood pressure, HRV, and CO₂ levels by ~30%. The book blends ancestral wisdom and modern research and has sold over 3 million copies.

The Oxygen Advantage by Patrick McKeown

A foundational text on the Buteyko breathing method and functional nasal breathing. McKeown teaches how to breathe “less but better,” reduce hyperventilation, and improve athletic performance. His protocols are used by Olympians, MMA fighters, and everyday individuals, with research showing up to a 70% reduction in nasal symptoms, snoring, and congestion.

The Breathing Cure by Patrick McKeown

A comprehensive manual exploring breathing mechanics for dozens of health conditions, sleep quality, and sports performance.

Nutrition and Physical Degeneration by Weston A. Price (1939)

A historical but highly relevant work documenting how industrialized diets led to narrowed dental arches, restricted nasal passages, and increased mouth breathing. Price’s photographic documentation of indigenous populations demonstrated optimal facial structures and airway development when diets were unprocessed and nutrient-dense.

Scientific Research & Articles

Nasal Strips Research

• Studies show nasal strips reduce nasal resistance by ~10% (≈0.5 cm H₂O/Lps).
• A 2004 study in Biomedical Engineering Online confirmed measurable airflow improvements using external nasal dilators.
• Athlete-focused studies indicate improved nasal VO₂max and extended time to exhaustion when nasal airflow is optimized.
• Sleep-related results vary; some people experience reduced snoring, while others respond similarly to placebo.

Mouth Taping Research

• A 2022 study in Healthcare found mouth taping reduced apnea-hypopnea index (AHI) by ~50% in mild sleep apnea cases.
• A 2025 PLOS One systematic review reported limited but promising evidence, mainly for mild OSA patients without nasal obstruction.
• Safety note: mouth taping should not be used by those with nasal obstruction or moderate-to-severe sleep apnea unless guided by a clinician.

Key Experts & Resources

James Nestor

• Author of Breath
• Website: mrjamesnestor.com
• Featured on Joe Rogan, CBS, NPR, and more
• Collaborated with WHO and UNICEF on children’s breathing education

Patrick McKeown

• Founder of Oxygen Advantage & Buteyko Clinic
• Websites: oxygenadvantage.com and buteykoclinic.com
• Trained over 13,000 practitioners worldwide
• Creator of the BOLT score for measuring breathing efficiency

Dr. Jayakar Nayak, MD, PhD (Stanford)

Rhinologist and leading researcher on nasal airflow, nasal valve mechanics, and upper airway physiology. Conducted experiments featured in Nestor’s work.

Additional Notable Practitioners

• Wim Hof — extreme breathwork + cold exposure (use with caution)
• Dr. John Douillard — pioneer of nasal breathing in sports performance
• Dr. Rangan Chatterjee — integrative health physician emphasizing breathwork

Online Resources

• Stasis.life — Online breathing classes and coaching
• PranayamaRx — Breathwork created by Harvard cardiologist Dr. Amit Anand
• Weston A. Price Foundation — Research on nutrition, dental arches, and airway development

Key Concepts to Understand

Nitric Oxide Production

Nasal breathing increases nitric oxide (NO) production up to 15x. NO enhances blood flow, oxygen uptake, immune function, and cardiovascular performance.

Carbon Dioxide Tolerance

CO₂ regulates oxygen delivery via the Bohr effect. Higher CO₂ tolerance improves endurance, reduces breathlessness, and calms the nervous system.

Nasal Breathing Benefits

• Filters, warms, and humidifies airflow
• Improves oxygen efficiency
• Activates the diaphragm and lowers heart rate
• Supports sleep quality and reduces snoring

Consequences of Mouth Breathing

• 40% greater water loss
• Increased risk of sleep apnea
• Dental issues and dry mouth
• Reduced lung capacity
• Altered facial development

The Nasal Valve

The nasal valve is the narrowest portion of the airway and the key point of resistance. Nasal strips work primarily by lifting and opening this area, increasing airflow.

Important Notes

Evidence strongly supports nasal breathing as the healthiest and most efficient default for humans. Nasal strips and mouth tape are supportive tools—not solutions by themselves.

Nasal strips reliably improve airflow but results vary by anatomy. Mouth tape can help retrain nighttime breathing but should be used cautiously, especially in sleep apnea or nasal obstruction.