Mouth Taping and Pelvic Floor Health: What’s the Connection?

If you’ve been hearing about mouth taping lately, you’re not alone. What started as a biohacking sleep trend is now gaining traction in the wellness and rehab worlds - especially among those of us who care deeply about breathing, core strength, and pelvic floor function.

But what does taping your mouth shut at night have to do with your pelvic floor?

Let’s break it down.

What Is Mouth Taping?

Mouth taping involves placing a small piece of tape over the lips during sleep to encourage nasal breathing. It’s typically done with breathable, skin-safe tape like micropore or kinesiology tape.

While it might sound intense at first, the goal is not to block airflow, but to gently retrain your body to breathe through your nose, especially during sleep.

Why Nasal Breathing Matters

The nose is a powerful filtration, humidification, and oxygen-regulation system. Nasal breathing:

• Increases nitric oxide production (improving oxygen uptake)

• Filters and humidifies air

• Encourages proper diaphragmatic breathing

• Supports nervous system regulation via the vagus nerve

  
  

In contrast, mouth breathing bypasses all of this, often leading to shallow chest breathing, poor sleep, and imbalanced core pressure.

The Diaphragm–Pelvic Floor Connection

To understand why this matters for your pelvic floor, let’s talk about the core canister. Your deep core system is made up of:

• The diaphragm (top)

• The abdominal wall (front and sides)

• The spinal muscles (back)

• The pelvic floor (bottom)

  
  

These parts work together to regulate intra-abdominal pressure (IAP) during breathing, movement, and load (like lifting or straining). When you breathe through your nose and use your diaphragm properly, pressure is evenly distributed - and your pelvic floor can relax and respond appropriately.

But when you breathe through your mouth, shallowly and from your chest?

• Your diaphragm doesn’t descend as fully

• Your pelvic floor stays more “on” or hypertonic

• You may compensate with other muscles like the neck, jaw, or low back

• This can worsen symptoms like leaking, pelvic pain, urgency, or constipation

  
  

Research on Breathing Patterns and Pelvic Floor Dysfunction

Several studies have drawn clear connections between breathing mechanics and pelvic health:

• Capson et al. (2011) found that diaphragmatic movement is closely coordinated with pelvic floor motion during breathing and physical exertion.

• Lee et al. (2008) showed that faulty breathing patterns (like upper chest breathing) are associated with pelvic floor dysfunction and altered core stability.

• Chaitow & Gilbert (2018) emphasized that functional breathing retraining is essential in patients with overactive pelvic floors and chronic pain.

  
  

While there are fewer direct studies on mouth taping specifically and the pelvic floor, we know that improving nasal breathing leads to better diaphragm use, which is a cornerstone of pelvic floor health.

Mouth Taping for Pelvic Floor Patients: Is It Safe?

In our clinic, we may suggest mouth taping after we’ve ruled out any of the following:

• Untreated nasal obstructions or sinus issues

• Sleep apnea (especially if undiagnosed or untreated)

• History of trauma or anxiety around restricted breathing

That said, for many people - especially postpartum women, athletes, and those with chronic tension - mouth taping can be a gentle and effective way to retrain your breath and restore core balance.

How to Get Started with Mouth Taping

If you’re curious about trying it:

1. Start during the day: Practice nasal breathing during low-stress times. Try closing your mouth during walks or light chores.

2. Use a vertical strip: Place a small piece of tape vertically (not covering the whole mouth) so airflow isn’t fully blocked.

3. Choose the right tape: Use skin-safe, gentle tape like SomniFix, micropore tape, or kinesiology tape cut into small strips.

4. Pair with core training: Mouth taping is not a replacement for pelvic floor therapy, but it can amplify results when paired with proper breath training.

   
   

Final Thoughts

Mouth taping isn’t about restriction - it’s about restoring function. For those dealing with pelvic floor symptoms like leaking, heaviness, or pain, it can be a subtle but powerful addition to your healing plan.

And as always: the goal isn’t to force change overnight, but to retrain the body with care and support.