Mouth Breathing, Airway, Sleep, Oral Health, Nose Breathing, Microbiome, Nitric Oxide Susan Morrison Mouth Breathing, Airway, Sleep, Oral Health, Nose Breathing, Microbiome, Nitric Oxide Susan Morrison

CW Vol 2 Ed. 34 - Your Oral Microbiome: Why Killing All Germs Makes You Sick

Your mouth is home to a community of bacteria — some harmful, but many essential to keeping your teeth, gums, heart, and brain healthy. Dr. Mark Burhenne and Patrick McKeown stress that protecting this community, known as the oral microbiome, is critical for your overall wellbeing.

Why the Oral Microbiome Matters

When it’s balanced, the oral microbiome:

  • Keeps cavity- and gum-disease-causing bacteria in check.

  • Helps control inflammation that can affect your heart, blood vessels, and brain.

  • Supports nitric oxide (NO) production, which helps regulate blood pressure and immune defense. (We’ll take a deep dive into nitric oxide next week!)

  • Works closely with the gut microbiome — what happens in your mouth influences your whole body.

“The answer is 100 percent yes. If the patient, if it's a child or an adult, is mouth breathing, that is the number one cause of an oral dysbiosis.” —Dr. Mark Burhenne, Ask the Dentist

Common Habits That Harm Your Microbiome

Using alcohol-based or antibacterial mouthwash daily.

  • Brushing with foaming toothpaste containing harsh surfactants and emulsifiers.

  • Overusing “whitening” products that disrupt the protective biofilm.

  • Mouth breathing, which dries out the mouth and lowers pH.

How to Protect and Feed Your Oral Microbiome

Choose microbiome-friendly toothpaste – Look for non-foaming, non-antibacterial formulas.

  • Skip harsh mouthwash – Swish salt water, baking soda, or xylitol water rinses instead.

  • Scrape your tongue daily – Tongue scraping reorganizes oral biofilm, removes sulfur-producing bacteria linked to bad breath, and enhances nitrate-to-nitric-oxide conversion.

  • Stay hydrated and breathe through your nose – Saliva is your mouth’s natural defense.

  • Eat for your bacteria:

    • Greens that fuel nitric oxide: Arugula, romaine, butter lettuce, bok choy, fennel, and fresh herbs like cilantro are excellent sources of nitrates that your oral bacteria convert into nitric oxide — supporting circulation, blood pressure, and immune defense.

    • Fiber for balance: Apples, pears, cauliflower, mushrooms, flaxseed, and chia seeds help feed beneficial bacteria in both the mouth and gut.

    • Pair smartly: Combining vegetables with calcium-rich foods (like cheese, yogurt, or sardines with bones) helps your body use minerals more efficiently and supports strong teeth.

Chew your greens: The act of chewing activates the nitrate-to-nitric oxide pathway and boosts saliva flow — your mouth’s natural defense.

Quick Tip: Upgrade Your Oral Care in 3 Steps

Swap your toothpaste – Find one without SLS, triclosan, or peroxide. Ingredients like hydroxyapatite or xylitol strengthen enamel and protect the microbiome.

  • Replace daily mouthwash – Instead of antibacterial rinses, use plain water, a mild saline rinse, or chew sugar-free xylitol gum to stimulate saliva.

  • Add tongue scraping – Just 10 seconds morning and night reduces odor-causing bacteria and supports nitric oxide production.

Learn More

Find Dr. Berhenne’s toothpaste recommendations: here.

Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.

Or watch on YouTube here.

Follow Dr. Mark Berhenne on IG @askthedentist or click here.

View this newsletter here.

8/20/2025

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Mouth Breathing, Airway, Sleep, Oral Health, Nose Breathing Susan Morrison Mouth Breathing, Airway, Sleep, Oral Health, Nose Breathing Susan Morrison

CW Vol 2 Ed. 33 - Mouth Breathing: The Overlooked Habit Sabotaging Your Health

Most of us don’t think twice about how we breathe. But according to dentist, author and sleep medicine advocate, Dr. Mark Burhenne and breathing expert Patrick McKeown, breathing through your mouth — even for part of the day or night — can quietly harm your oral health, your sleep, and your overall well being.

Why Mouth Breathing Is a Problem

When you breathe through your mouth instead of your nose:

  • Your mouth dries out, lowering saliva flow.

  • pH drops, favoring bacteria that cause cavities and gum disease.

  • The oral microbiome — the community of bacteria that protect your teeth, gums, and even your heart — becomes imbalanced (“oral dysbiosis”).

  • Your airway is more likely to collapse during sleep, worsening snoring and sleep apnea.

  • You lose more moisture, leading to dehydration, fatigue, and brain fog.

“If the oral microbiome starts repopulating in a desiccated (dry) environment, it becomes more pathogenic (capable of causing disease.) You’re supporting the bugs that don’t like oxygen.” —Dr. Mark Burhenne, Ask the Dentist

Nighttime: The Hidden Danger Zone

Even people who breathe through their nose all day often switch to mouth breathing at night without realizing it. During sleep, saliva glands slow down, so an open mouth dries quickly — and that dryness can stick airway tissues together, increasing the chance of breathing interruptions.

Signs you might be mouth breathing at night include:

  • Waking with a dry mouth or sore throat

  • Morning headaches

  • Frequent nighttime bathroom trips

  • Snoring or restless sleep (ask your bed partner if you snore)

Why Nose Breathing Wins

Nose breathing:

  • Filters and warms the air

  • Maintains moisture and saliva levels

  • Supports nitric oxide production, which helps regulate blood pressure and fight infections

  • Keeps the oral microbiome balanced

What You Can Do

Check your nasal airway – If you can’t comfortably breathe through your nose for several minutes, address nasal congestion or structural issues first.

  • Train yourself to nose breathe – During light activity, keep your mouth closed; this builds habit and strengthens your airway muscles.

  • Consider safe mouth taping at night – Use only products designed for this purpose, and only if nasal breathing is clear and comfortable.

  • Optimize your sleep environment – Improve bedroom ventilation or crack a window to keep CO₂ levels lower.

Quick Quiz: Are You a Mouth Breather?

Try these 3 simple self-checks from Dr. Mark Burhenne and Patrick McKeown:

  • Morning Mouth Test: Wake up and notice — is your mouth dry or your throat scratchy? That’s a sign your mouth was open during sleep.

  • Resting Breath Check: While sitting or standing still, close your mouth and breathe through your nose for 3 minutes. If it feels difficult or you switch back to your mouth, you may have nasal blockage or habit-related mouth breathing.

  • Light Exercise Challenge: During a short walk or other light activity, keep your lips sealed. If you quickly feel “air hungry,” your nose breathing muscles and patterns need retraining.

Why it matters:

Nose breathing filters and warms air, supports healthy saliva flow, and helps keep blood pressure in check — mouth breathing doesn’t.

Learn More

Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.

Or watch on YouTube here.

Follow Dr. Mark Berhenne on IG @askthedentist or click here.

View this newsletter here.

8/13/2025

Read More