How mouth-breathing habits contribute to bedwetting
Does your child breathe through their mouth, rather than through their nose at night-time when they’re sleeping?
Children who breathe through their mouths at night often experience disrupted sleep, and this is commonly linked to issues such as enlarged tonsils, nasal congestion, or even sleep apnea.
When sleep is frequently disturbed, the brain may struggle to produce the right levels of antidiuretic hormone (ADH), which plays a key role in controlling urine production overnight. Lower ADH levels mean the bladder fills more quickly, increasing the chances of bedwetting.
Mouth-breathing and sleep-disordered breathing (SDB) can also put the body into a subtle state of stress, triggering the ‘fight-or-flight’ response. When this happens, the body produces more urine, and the bladder becomes more active. This can make it harder for children to recognize and respond to their bladder signals while they sleep, leading to nighttime accidents.
By helping children breathe easily through their nose, we can improve sleep quality and reduce bedwetting episodes.
Here are four gentle, effective breathing exercises that will help:
1.Nasal Breathing Awareness Exercise (5-10 mins)
This exercise helps children to become more aware of breathing through their nose rather than their mouth.
Have your child sit or lie down comfortably.
Guide them to close their mouth gently and take slow breaths through the nose.
Ask them to place one hand on their stomach to feel the gentle rise and fall.
Encourage them to count each breath silently up to 10, focusing on the feeling of air entering and leaving through their nose.
Repeat this exercise a few times, gently reminding them to keep their mouth closed.
Tip: A light "hum" at the end of each exhale can help children feel calm and keep their focus on nasal breathing.
2.“Sniff and Blow" Exercise (3-5 mins)
This fun exercise reinforces the mechanics of nasal breathing and clears the nasal passages.
Have your child sit or stand comfortably.
Ask them to take three gentle "sniffs" in through their nose (like they’re smelling a flower) without exhaling in between.
Then, have them blow out slowly and fully through their nose.
Repeat this for about 10 breaths, encouraging gentle inhalation and exhalation.
Tip: Turning this into a game, like "smelling a flower and blowing away a feather," can make it engaging for younger children.
3.Nostril Breathing (3-5 mins)
This alternate nostril breathing exercise helps open up nasal passages, balance breathing, and reduce any nasal congestion.
Have your child sit comfortably with their back straight.
Ask them to use their thumb to gently close their right nostril and breathe in through their left nostril.
Then, they should switch to closing their left nostril with another finger and breathe out slowly through their right nostril.
Repeat, breathing in through the right nostril and out through the left.
Continue for 1-2 minutes.
Tip: Start with very short intervals, as this exercise can be challenging for young children.
4. Bee Breathing (2-3 mins)
This exercise helps children calm down and focus on their nasal breathing with a fun "buzzing" sound.
Have the child sit comfortably and close their eyes.
Ask them to inhale deeply through the nose, keeping their mouth closed.
On the exhale, they make a gentle humming or buzzing sound, like a bee.
The gentle sound encourages them to keep their mouth closed, and the vibrations can be soothing.
Repeat 5-10 times.
Tip: Turn it into a game by saying, “Let’s see how long your bee can hum before needing another breath.”
By practicing these exercises regularly before bedtime, children can gradually shift towards consistent nasal breathing. If mouth breathing persists, however, it may be beneficial to check for underlying issues like allergies, nasal obstructions, or enlarged tonsils with a healthcare provider.
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