Have you ever wondered about the hidden superpower we all possess? It's our breath! If you are currently the parent of a paediatric patient with myself or Dr. Shamira, you might remember us asking questions about your child’s breathing habits, us watching how their belly expands during their cranial adjustments, or working intra-orally to assess the palate and correct any structural misalignments or jaw tension. We care so much about how our children are breathing, and we care about how adults are breathing too.
I have been taking some advanced courses on breathing and how improper breathing patterns can affect the jaw, cervical spine and nervous system, and vice versa.
A patient recently introduced me to a book written by James Nestor called “Breath: The New Science of a Lost Art”. In this book, he breaks down everything about breath, breathing, and the powerful impact that breathing with purpose can have on our health.
Let's breakdown the secrets of conscious breathing so, as springtime approaches, we can all stop and smell the roses.
(1) Mouth Breathing vs. Nose Breathing: Nestor talks about how our nose is the real MVP. It filters, humidifies, and makes sure we're getting clean air when we breathe. Say no to constant mouth breathing and embrace the nose for all it's worth! Sit up straight, rest your tongue against your top front teeth, relax your jaw, and take a deep breath in and out through your nose.
(2) Breath and Health Connections: Breathing isn't just about inhaling and exhaling; it's a superhero against health issues. Lack of oxygen can activate your sympathetic nervous system, putting you in a chronic state of stress. Breathing properly, in addition to your chiropractic adjustments, can help fight off sleep apnea, kick anxiety to the curb, and more.
(3) Breathing Exercises: Now, the fun part! Get ready for some breathing playtime:
Controlled Breathing: Take a moment to pause and tap into the power of controlled breathing. Find a comfortable spot, sit or lie down, and begin with a few deep, intentional breaths. Inhale slowly through your nose for a count of 4, allowing your belly to expand like a balloon being filled with air. Feel the breath travel down to your diaphragm, and then exhale gently through your nose for a count of 4. This practice not only calms the nervous system but also promotes better oxygen exchange, leaving you feeling centred and relaxed. If you feel any sharp pain in your mid back or ribs or feel like you can’t physically expand your chest, it might be time for a chiropractic adjustment!
Nasal Clearing Exercise: Spring Clean Your Sniffer: When you feel a bit stuffy or want to kickstart your day with a burst of freshness, try the nasal clearing exercise. Inhale deeply through your nose, then hold your breath for a moment. Now, exhale forcefully through your nose, as if you're blowing out a candle. This controlled burst of air helps clear out any nasal congestion and stimulates your olfactory senses. It's like a breath of fresh air for your nose, leaving you feeling invigorated and ready to tackle the day.
Mouth Taping: Sweet Dreams, Nose-Breathing Superhero: For those looking to optimize their sleep and fully embrace nose breathing, consider the practice of mouth taping. Before bedtime, apply a small piece of tape (such as surgical tape or specialized mouth tape) horizontally across your lips. This gentle approach encourages breathing through the nose during sleep, promoting better oxygenation and reducing the likelihood of mouth breathing. It may take some getting used to, but honestly helps improve the quality of your sleep. It’s important to note that mouth taping helps in the short term, but doesn’t correct the underlying cause of why you might be mouth breathing in the first place such as improper oral development, jaw tension, or nervous system overload.
If you or your child are struggling with breathing, let us know and we can perform a jaw and intra oral exam to help you breathe in that fresh spring air, properly.
Happy breathing!
-Dr. Jennifer