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Smiling and snoring; humming, posture and sinusitis.

April 10, 2016 by info@breathingremedies.co.uk Leave a Comment

smileFake it till you make it, if you can smile for 2 minutes a forced smile can change to a natural and genuine one, so says Dennis Lewis. And it can make you and those around you feel better. Reason enough to smile…

But did you know that a smile can help open your airways and decrease snoring? An authentic smile makes the eyes sparkle and can raise the ears (unlike a “politician’s smile where only the lips move!). This can actually tighten muscles in the airways, the soft palette at the top of the back of the mouth, reducing vibration and snoring.

Smiling and Snoring

Snoring is often a result of a) structural problems with the airway – commonly a narrowed airway with floppy tissues that can vibrate – combined with b) heavier than normal breathing that sets off the vibration to cause the snoring sound (or even the more serious obstructive sleep apnoea where the airways collapse completely, starving the sleeper of oxygen).

Buteyko breathing retraining helps to switch to nasal breathing rather than mouth breathing even when sleeping, and reduces the abnormally heavy breathing. This can usually solve the snoring problem and improve the sleep of any room-mate!

Usually open mouthed snoring can be stopped by closing the mouth and learning to reduce the airflow, but for some people snoring can still take place through the nose, slightly different tissues doing most of the vibrating (the soft palette and other tissues at the back of the mouth/nose rather than lower in throat).

A complementary approach to reduce this snoring is to address the structure, ie the narrowed airway rather than the air flow.

Toning the floppy muscles lining the airways so that they are not so loose and easy to vibrate can help. There are several ways to do this, an orofacial myofunctional therapist can give exercises (they often help children stop mouth breathing, stop thumb sucking, and swallow properly) that reduce snoring and sleep apnoea.

More fun ways to tone those soft tissues and stop the vibration and snoring/sleep apnoea might be to play an instrument eg a digeridoo!

Or why not sing?  (Singing for snorers CD) .

And smiling, even a “secret smile” where you raise your ears, can improve singing – even help balance your head, fascinating… (you can read more about this in an interesting article on a colleague’s site on Alexander technique) and reduce snoring.

 

Posture, humming and sinusitis

Another oddity is that humming can help sinusitis. Clogged sinuses can be a breeding ground for infections and humming was shown to a) dramatically increase air flow into the sinuses and b)boost production of the gas nitric oxide (NO) which is broadly antifungal, antiviral and antibacterial.

And did you know that poor posture can make your sinusitis worse?  If you have a head forward position, it may be difficult for the sinuses to drain properly. Try these Egoscue postural e-cises (exercises) and see how you get on.

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Filed Under: Egoscue, Nose breathing is important, sleep apnoea, smiling, snoring Tagged With: nose, oxygen, sinusitis

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About me, Buteyko breathing educator

Janet Winter breathing and posture educator (Buteyko and Egoscue)

Dr Janet Winter (PhD)

Hello, I am Janet,  a  Breathing educator (Buteyko), and Posture specialist (Egoscue): better breathing and better posture lead to better health. I teach natural health control with no drugs, gadgets or manipulation. You can sign up to my newsletter here.

I help people recover from asthma, allergies, sinusitis, anxiety, sleep problems, headaches, IBS chronic fatigue (ME/CFS) and more. How? By improving their dysfunctional breathing.

Listen to Suzy Glaskie’s (functional medicine health coach at Peppermint Wellness) 15 minute podcast on how Learning Buteyko helped her.

Phone me 01663 743055 (Dr Janet Winter) or contact me here.

What I do

Breathing education (Buteyko method) gently retrains a disordered breathing pattern and helps people naturally recover from breathing-related health problems. Listed in the UK Asthma Guideline since 2008. I am a member of the Buteyko Breathing Educators Association (BBEA).

Postural alignment  (Egoscue institute certified). Good posture is essential for good breathing and proper function in general.

I am fully insured (Holistic Insurance)

My background

I was involved in healthcare/biomedical research for 30 years although previously in a very different role. Before training as a Breathing educator, I spent 20 years in drug discovery. My focus was on novel painkillers for a major pharmaceutical company based in a London Institute.
I worked as a neuroscientist and cell biologist, directing a team of bench scientists. (So I am not a medical doctor but I have a PhD in Neuroscience) I authored or co-authored more than 50 journal articles and reviews on my research.  My professional profile can be seen here on LINKEDIN.

Why I became a breathing educator

If you are reading this because you have CFS/ME, I know what you are going through. I know what it is like to hold onto a job by my fingernails. I worried about how we would feed the family if I lost my job. I would come home and eat and sleep and spend my weekend recovering. My social life was non-existent.

I was lucky to quickly get to a consultant who diagnosed me with candidiasis.  Anti-fungals and a yeast and sugar-free diet helped a lot, but not enough.

I felt “written off” and had nothing to offer. I was a mum, partner and employee with massively reduced physical and mental output compared with previously.
After trying many different avenues, cranial osteopathy, chiropractic, mercury amalgam filling removal and more – I became a “fat-folder patient”.

How I got sick

I suspected my symptoms were “stress related”. But they did not ease when I left my stressful job and moved out of London to the countryside.

Looking back on my history I can clearly see my own physical and emotional stresses accumulating. Starting with a very traumatic bereavement, on-going work and family stresses, then a really bad summer respiratory infection/ cough. This cough was not shifted by two different antibiotics.  However, the antibiotics probably contributed to unbalancing my gut flora, hence the fungal overgrowth/candidiasis.

A cough seems to be one of the best ways to mess up your breathing pattern.  Many of my clients tell me “I was fine until I had that cough/chest infection, and I never really got my health back!!”

The breathing centre in the brain gets to think that big volume breathing is normal. Unless you know about it, it is sometimes hard to recover. Luckily you CAN retrain your breathing by learning Buteyko and you CAN have hope of better health.

My recovery

Changing my breathing back to a more normal pattern really helped me. It was a big missing piece of my health puzzle, and one I had frankly never considered. One definition of stress is “anything that makes you breathe more”. And I know now that breathing too much can actually deplete the body of oxygen. And stress can be emotional or physical.

So that is why I do what I do and why I am passionate about it.  I found a way to improve my chronic fatigue by better breathing and I trained as a breathing educator so I could help others with this devastating disease. There is so little help out there for them (you?).

Then chronic backache made good breathing impossible, and I discovered postural alignment therapy (Egoscue) to help with that. And I am still amazed at the progress I am making. It’s wonderful to have decreased pain and increased function when I had accepted decline at my age was inevitable. It’s not!


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