How To Eliminate Mouth Breathing In Children And Teenagers

Breath Light To Breath Right. How To Eliminate Mouth Breathing In Children And Teenagers

“Breathe Light To Breathe Right“ is a breathing technique that involves reducing the volume of air you breathe to create a feeling of air hunger, which can help improve your body’s tolerance to carbon dioxide and enhance overall respiratory function. This method is beneficial for relaxation, reducing anxiety, and improving physical performance

• The Nose Unblocking exercise is the best exercise for children as it is easy, quick, and measurable.

• Practice the Nose Unblocking Exercise a total of 12 times per day, divided into 2 sets of 6 repetitions.

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Practice 6 repetitions before breakfast and 6 during the day. The number of paces that a child is able to do should increase by 10 every week, with a goal of reaching a score of 80 to 100 paces.

• While practicing the Nose Unblocking Exercise, I often encourage children to wear paper tape over their mouth. This ensures that the mouth is closed during the exercise, with no air sneaking.

• Wearing the tape while watching TV or going about the house can also be very helpful for a child to get used to breathing through his or her nose only.

• Breathe through the nose throughout the day with the tongue placed in the roof of the mouth.

To find out more about mouth breathing and development of the growing face, I suggest that you read my book Buteyko Meets Dr. Mew: Buteyko Method for Children and Teenagers.

Example:

Marc is seven years old, with nasal obstruction and continuous mouth breathing. Although Marc’s physician ruled out asthma, his breathing is audible during rest and eating (much to his parents’ consternation).

He gets very breathless while playing football, having to take a break from the match to get his breathing back.

Furthermore, he snores each night.

Children are great responders to breathing retraining, although a lot of observation is required from parents. I always say that the success of a child’s retraining is dependent on the motivation of the parents.

At my courses, I motivate parents by discussing the importance of nasal breathing for facial development, concentration, sleep, and overall health.

I use my own example of mouth breathing during childhood and how it detrimentally affected my concentration in high school and college. Such an innocuous habit has devastating consequences.

To keep it simple for children and teenagers, I suggest only one exercise and a couple of guidelines to make good progress.

Marc loves football, and the promise of improving his sports performance is the main motivator to put the exercises into practice. When Marc is able to hold his breath for 80 to 100 paces, all he has to do is to practice enough repetitions to maintain this figure.

For example, after a few weeks Marc should be able to maintain 80 paces by just doing 3 repetitions of paces each day.

An Example Of Marc’s Progress Is As Follows:

* Week 1: 32 Paces
* Week 2: 37 Paces
* Week 3: 49 Paces
* Week 4: 58 Paces
* Week 5: 70 Paces
* Week 6: 81 Paces
* Week 7: 83 Paces
* Week 8: 79 Paces
* Week 9: 82 Paces
* Week 10: 85 Paces

Marc’s progress on the number of paces that he can hold his breath for will also depend on his everyday breathing.

If he does not breathe through his nose, or regularly takes big breaths during the day, then his progress with increasing the number of paces while holding his breath will be a lot slower.

Therefore, in addition to practicing the paces, it is vital to ensure nasal and quiet breathing during the day. To help with this, Marc’s parents can gently encourage him to breathe quietly any time they hear his breathing.

An added incentive for his parents to continue with the exercises is that Marc will have silent breathing during eating, not finding it necessary to gulp large breaths through his mouth while having a mouth full of food.

Breathing through the mouth causes blood vessels in the nose to become inflamed and enlarged. This, along with an increased secretion of mucus, creates the uncomfortable feeling of nasal stuffiness.

When the nose becomes blocked it is much more difficult to breathe through it, thus perpetuating the habit of breathing through the mouth. Continued mouth breathing results in a more permanent state of nasal congestion, thus completing the vicious circle.

Nasal obstruction is one of the main symptoms of rhinitis and affects many people throughout the Western world on a daily basis.

The most common treatments include the avoidance of triggers (such as pollen) and the use of decongestants, nasal steroid sprays, antihistimines, or allergy shots, but while these offer symptomatic benefits, they are effective only as long as treatment continues.

A number of years ago, ear, nose, and throat specialist Professor John Fenton from the University of Limerick took an interest in my work after his patients reported a significant reduction in their nasal symptoms following attendance of my course.

At his behest, a study was commissioned to further investigate the effects of reduced breathing.

The results were an amazing 70 percent reduction of symptoms such as nasal stuffiness, poor sense of smell, snoring, trouble breathing through the nose, trouble sleeping, and having to breathe through the mouth.

On the following page is one of the exercises that I taught to participants in the study. (Please do not practice this exercise if your BOLT score is less than 10 seconds, or if you have high blood pressure or other cardiovascular issues, diabetes, or pregnancy, or have any other serious health concerns.)

Like all breathing exercises, the Nose Unblocking Exercise should not be practiced right after eating.

Nose Unblocking Exercise

• Take A Small, Silent Breath In Through Your Nose And A Small, Silent Breath Out Through Your Nose.

• Pinch Your Nose With Your Fingers To Hold Your Breath.

• Walk As Many Paces As Possible With Your Breath Held. Try To Build Up A Medium To Strong Air Shortage, Without Overdoing It.

• When You Resume Breathing, Do So Only Through Your Nose. Try To Calm Your Breathing Immediately.

• After Resuming Your Breathing, Your First Breath Will Probably Be Bigger Than Normal. Make Sure That You Calm Your Breathing As Soon As Possible By Suppressing Your Second And Third Breaths.

• You Should Be Able To Recover Normal Breathing Within 2 Or 3 Breaths. If Your Breathing Is Erratic Or Heavier Than Usual, You Have Held Your Breath For Too Long.

• Wait 1 Or 2 Minutes Before Repeating The Breath Hold.

• In Order To Prepare Yourself For The Longer Breath Holds, Go Easy For The First Few Repetitions, Increasing Your Paces Each Time.

• Repeat For A Total Of 6 Breath Holds, Creating A Fairly Strong Need For Air.

Generally, this exercise will unblock the nose, even if you have a head cold. However, as soon as the effects of the breath hold wear off, the nose will likely feel blocked again.

By gradually increasing the number of steps you can take with your breath held, you will find the results continue to improve.

When you are able to walk a total of 80 paces with the breath held, your nose will remain decongested. Eighty paces is actually a very achievable goal, and you can expect to progress by an additional ten paces per week.

Each week I teach this exercise to groups of five- to ten-year-old children, many of whom have pretty serious breathing difficulties. Within 2 or 3 weeks, most children are able to walk 60 paces with their breath held, with some children quickly achieving up to 80 paces. Try it yourself, and see how you do.

If you regularly suffer from nasal congestion, you should soon find it much easier to breathe through your nose by practicing this exercise.

No longer will you require over-the-counter nasal decongestants, antihistamines, or nasal steroids!

By holding your breath, you sharply increase the concentration of nitric oxide in your nasal cavity, resulting in dilation of the nasal passages and smooth, easy nasal breathing once more.

As you move on to the breathing exercises in the next chapter, your ability to hold your breath will improve, resulting in even greater nasal freedom.

The Nose: A Great Source For Nitric Oxide

Until the 1980s the gas nitric oxide (NO) was considered a toxic substance, causing smog and producing harmful effects in the environment.

When the first article appeared discussing the importance of nitric oxide, the scientific community found it difficult to conceive that a gas so toxic outside of the body could play such a highly important role within it.

And although nitric oxide is a relative newcomer to the field of medicine, there are now over one hundred thousand research papers devoted to this gas, providing an insight into how it has captured the attention of doctors and scientists alike.

In 1992, nitric oxide was proclaimed Molecule of the Year by the journal Science and was described as a startlingly simple molecule that unites neuroscience, physiology, and immunology and revises scientists’ understanding of how cells communicate and defend themselves.

In 1998, Robert F. Furchgott, Louis J. Ignarro, and Ferid Murad were awarded the Nobel Prize for their discovery that the gas nitric oxide is an important signaling molecule in the cardiovascular system.

When I first began to read about the benefits of nitric oxide, I was astounded as to how one simple gas could influence all major systems and organs, help keep us free from disease including cancer, promote a longer life, and even perform better in bed.

Strangely, despite these life-changing attributes, it seems that few people outside of the field of medicine are aware of this gas and its tremendous benefits to health.

Of the hundreds of people I have spoken to with high blood pressure, poor cardiovascular health, asthma, and other ailments, not one of them was aware of the importance of nitric oxide.

When it comes to nasal breathing and breath-hold exercises, nitric oxide plays an important role. Nitric oxide is produced inside the nasal cavity and the lining of the thousands of miles of blood vessels throughout the body.

Scientific findings have shown that this extraordinary molecule is released in the nasal airways and transferred to the lower airways and lungs through nasal breathing.

In the respected medical journal Thorax, researchers Jon Lundberg and Eddie Weitzberg from the world-famous Karolinska Institute in Sweden state, “Nitric oxide (NO) is released in the nasal airways in humans. During inspiration through the nose, this NO will follow the airstream to the lower airways and the lungs.

”Recognizing the importance of the role of nitric oxide in oxygenation of the body, Dr. Mehmet Oz recommends inhaling from the diaphragm as it “brings nitric oxide from the back of your nose and your sinuses into your lungs. This short-lived gas dilates the air passages in your lungs and does the same to the blood vessels.”

Nasal breathing is imperative for harnessing the benefits of nitric oxide, working hand in hand with abdominal breathing and helping to maximize body oxygenation.

Think of the nose as a reservoir: Each time we breathe gently and slowly through the nose, we carry this mighty molecule into the lungs and blood, where it can do its work throughout the body. Mouth breathing bypasses this special gas, missing out on the important advantages that nitric oxide provides for general well-being.

Nitric oxide plays an important role in vaso-regulation (the opening and closing of blood vessels), homeostasis (the way in which the body maintains a state of stable physiological balance in order to stay alive), neurotransmission (the messaging system within the brain), immune defense, and respiration.

It helps to prevent high blood pressure, lower cholesterol, keep the arteries young and flexible, and prevent the clogging of arteries with plaque and clots. All these benefits reduce your risk of heart attack and stroke—two of the top three killers in America.

As we age, blood vessels lose flexibility and reduce blood circulation throughout the body. It is no coincidence, therefore, that as men grow older, conditions related to reduced blood flow—including erectile dysfunction—become more prevalent.

The potency of nitric oxide in opening blood vessels becomes clear when you realize that this simple gas plays a significant role in erection of the penis.

This discovery, in fact, led to the production in 1998 of Viagra, a very popular drug that received thousands of hours of free media time and generated sales of billions of dollars for the manufacturer, Pfizer.

There are many causes of habitual mouth breathing, including swelling of the tissue in the nose to form nasal polyps. In a study of a group of thirty-three men with nasal polyps, the authors found that erectile dysfunction was significantly higher in this group.

Furthermore, when the men underwent surgery to remove the polyps and allow restoration of nose breathing, erectile dysfunction was significantly ameliorated.

And women can benefit from nitric oxide in this way too, as the gas plays a similar role in the female genitalia, helping to increase libido. Could it be that nose breathers have more desire and better sex lives than mouth breathers?

In addition to improving your sex life, this unique gas also acts as a defense mechanism against microorganisms through its antiviral and antimicrobial activity, potentially reducing the risk of illness and improving overall health.

Most important for athletes wishing to optimize their sports performance, nitric oxide plays a central role in dilating the smooth muscle layer embedded in the airways.

Open airways allow for a better transfer of oxygen to and from the lungs during exercise, while tight airways create an uncomfortable and inefficient experience that ultimately affects performance.

The production of nitric oxide in the nasal sinuses can be increased by simply humming. In an article published in the American Journal of Respiratory and Critical Care Medicine, Doctors Weitzberg and Lundberg described how humming increased nitric oxide up to fifteen-fold in comparison with quiet exhalation.

They concluded that humming causes a dramatic increase in sinus ventilation and nasal nitric oxide release.

With this knowledge, it comes as no surprise that humming is also practiced during certain meditation techniques.

The breath-work technique called Brahmari involves slow, deep breaths through the nose, humming on each exhalation to generate a sound similar to a bee buzzing, and while the exact science may have been a mystery to the creators of this meditation method, the associated feeling of calmness of the mind is a clear indication of its benefit.

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