15-Minute Daily Routine to Break the Mouth Breathing Habit

🌅 Morning (5 minutes)

1. Belly Breathing

⏱️ 2 minutes

• Lips closed
• Inhale through the nose for 4 seconds
• Belly expands
• Exhale through the nose for 6 seconds

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2. Tongue Posture Hold

⏱️ 2 minutes

• Lips gently closed
• Entire tongue on the roof of the mouth
• Breathe only through the nose

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3. Slow Nasal Breathing

⏱️ 1 minute

• Slow inhale
• Slow exhale
• Stay relaxed

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🚶 During the Day

Nasal Walking

⏱️ 15–20 minutes

• Walk at a comfortable pace
• Nose breathing only
• If you feel short of breath, slow down instead of opening your mouth

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⏰ Every Hour (30 seconds)

When you notice you're mouth breathing:

✅ Close your lips

✅ Tongue on the roof of the mouth

✅ Take 5 slow breaths through your nose

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🌙 Before Bed (5 minutes)

Belly Breathing

⏱️ 3 minutes

• Inhale through the nose
• Belly expands
• Exhale slowly through the nose

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Tongue Posture

⏱️ 2 minutes

• Lips closed
• Tongue on the roof of the mouth
• Relax your jaw
• Continue breathing through your nose

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Weekly Progress

☐ Less mouth breathing while working

☐ Less mouth breathing while watching TV

☐ Waking up with mouth closed more often

☐ Nose breathing feels more natural

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