The Breathing Cure

Practice Breathe Light (exercise #1) for 15 minutes, twice daily. Schedule one session just after waking and another session before sleep. •Breathe Slow and Deep While Walking (exercise #6) for 20 minutes, once per day.

If you struggle to keep your mouth closed at night, placing MyoTape around your mouth before you go to sleep is an excellent way to eliminate sleep-disordered breathing and encourage full-time nasal breathing.

breath holding tests that focus on the maximum time you can hold an inhalation are unreliable because they can be subject to differences in lung volume and even to personality traits like competitiveness. On the other hand, breath holding after exhaling ensures a more consistent lung volume, both for the individual and measured across a group of in

Breathe Light and Slow You can do this while watching some light television or relaxing in bed. •Place one hand on your chest and one hand on your abdomen. •Gently soften and slow down your breathing to create a slight hunger for air. •Continue the practice for approximately 15 minutes.

I have no doubt that the single best thing I ever did to improve my sleep was to tape my mouth at night. MyoTape can be easily purchased online at MyoTape.com. You may also like to try a Micropore™ paper tape, which you can pick up at any pharmacy, or Lip-Seal Strips, which can be bought online from Simply Breathe.

If you suffer with obstructive sleep apnea (OSA), I recommend that you read Chapter Seven on sleep disordered breathing and Appendix One which describes the phenotypes or physiological causes of obstructive sleep apnea and the ways in which breathing exercises can help.

Breathe Light and Slow to help activate your body’s relaxation response (exercise #1).

The BOLT measures the number of seconds you can comfortably hold your breath after an exhalation. You must not try to push beyond the first distinct urges to breathe. This isn’t a competitive challenge. Nor is it a measure of willpower. Continually practicing the BOLT will not change the result either. Your BOLT score will only increase when you us

To significantly reduce nasal snoring: •Decongest your nose using the nose unblocking exercise (exercise #14). •Restore nasal breathing during wakefulness and sleep. •Reduce the flow of breathing by using Breathe Light (exercise #1) for 10 minutes, four times a day. •Increase your BOLT score to above 20 seconds.

it is vital to restore nasal breathing during sleep, because breathing through an open mouth activates the stress response, and it leaves the airway more vulnerable to collapse, which can trigger snoring and even cause the breathing to periodically stop altogether.