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you become complacent breathing through the nose with mouth closed you can get away with
sporting a highly expressionless face In other words nasal breathing builds composure Spend
time breathing with your mouth shut more often Practice it in public and with social contacts
Notice how difficult it can be in certain situations and how you have the repeated impulse to
switch to mouth breathing If you allow yourself to transition to mouth breathing when you feel
stressed or excitable you will resort to hyperventilation
To address this strongly recommend taping the mouth shut as often as possible It stops
you from taking intermittent gasps and sighs through your mouth The gasping and sighing
compensate for the air hunger created when stress rises and nasal breathing becomes
nonassertive and weak Even when you are making a concerted effort to breathe through the
nose you will probably only do it halfheartedly because you know in the back of your mind that
you can always switch to mouth breathing if you need to
Taping your mouth will teach you to breathe through your nose without recourse to the
mouth Nasal breathing will be your only option so you will unconsciously lean into it more
This will train your diaphragm to be selfsufficient and uncompromising recommend using a
bandage or surgical tape which can be found in drug stores as it is made for contact with skin
and wont chafe your lips or strip them of their natural oils When started taping my mouth
my nasal passages stung from the heavy increase in airflow Each breath felt cold and dry but
this only lasted a few days urge you to tape your mouth as often as you can for a few months
until you are nasal breathing by force of habit
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Breathing Exercise Taping Your Mouth Shut
Put a piece of tape over your mouth for an hour Place it horizontally across the mouth so
that it makes contact with both the upper and lower lips Concentrate on the work involved
in breathing through the nose Notice that you will breathe too shallowly get too little
oxygen and will panic wanting to switch back to mouth breathing You can overcome this by
making your breaths longer deeper and steadier Next try it while walking reading
watching television working and exercising Tape your mouth often to train exclusive nasal
breathing in all situations You should find that flaring the nostrils a dominance signal may
help to gradually open your nasal passages
While your mouth is taped you will inevitably find some mundane stressor to get worked
up about Lets say for instance that your doorbell rings and you arent expecting anyone Your
respiratory rate will increase ahead of the anticipated social demands and you will feel air
hunger However you wont be able to sustain an increased breathing rate because you cannot
gasp through your mouth As you are forced to continue to breathe through your nose the
worries about the doorbell fade This will ensure that the person who answers the door is
courageous rather than fretful Every minute your mouth is taped you have small victories like
this one that will take the reins over your diaphragm from the environment and place them in
your own hands
After cumulative hours of taping my mouth in the first month could feel was
breathing far less and had conquered the restlessness in my chest After three months
realized that for the first time in my adult life was holding eye contact with others while
breathing calmly through the nose also found that when was having a conversation with
someone would close my mouth as soon as stopped talking This shifted my entire style of
communication from overexcited and frivolous to levelheaded and measured
Everyone should be breathing exclusively through their nose even while sleeping Many
nosebreathing adherents recommend taping the mouth shut before going to sleep to
strengthen nocturnal nasal breathing They claim and agree that it helps you fall asleep
more quickly stay asleep longer and wake feeling energized It also limits snoring stops
drooling keeps the mouth and throat from getting dry reduces bad breath and keeps you in
the diaphragmatic sweet spot throughout the night For all these reasons strongly
recommend you tape your mouth before bed However it is a sharp right turn into hard
diaphragmatic demand You might need to work your way up to it using other Program Peace
breathing exercises including taping your mouth during the day before you can start to tape
your mouth at bedtime
Breathing Exercise Taping Your Mouth During Sleep
Put a piece of tape over your lips before your head hits the pillow When most people start
they wake up with discomfort in their chest This happens because their chest was kept from
heaving throughout the night If you feel this way it means that you must do more remedial
Chapter Breathe Less Nasally and without Pharyngeal Tension
diaphragmatic breathing first The soreness in your chest upon waking is a measure of how
nondiaphragmatic your breathing is and how much your habitual breathing pattern fights
against calm restorative breathing
Some people claim that they cannot breathe through their nose due to nasal obstruction or
congestion If this is true for you know that your nasal passages will clear from nasal breathing
practice Mine certainly did Before taping my mouth was lucky to have one nostril clear of
congestion However you should find that after you start taping your mouth the congestion
clears on its own Just like you dont let dry eyes keep you from widening your eyes or dry lips
keep you from smiling dont let a stuffy nasal cavity keep you from breathing through your
nose You might want to try nasal irrigation ie a neti pot Nasaline or nasal relief spray
a personal hygiene practice used for flushing excess mucus and debris from the nasal cavity
and sinuses
Also make an effort to breathe through the nose while chewing Because breathe
through my nose now can close my mouth while chew Thus much to the pleasant surprise
of my friends and family no longer smack my lips
The alternate nostril breathing technique is common in yoga and stress reduction circles
In this exercise the index finger is used to close one nostril at a time Many hypotheses have
been advanced regarding why breathing through only one nostril seems to have a calming
effect on people Some scientists think you can activate different hemispheres of the brain this
way think blocking one nostril works because it narrows the breathing bottleneck even
further increasing the resistance and necessitating that each breath is even slower and
smoother Try it There are many guided alternate nostril breathing exercises online
Modernday huntergatherers are known to be nose breathers and even the persistence
running they do during prolonged hunts is accomplished with the mouth closed As you get
better at nose breathing force yourself to breathe exclusively through the nose during exercise
Keep tissues with you if you need to Blow your nose frequently and train as often as you can
with your mouth closed
a oo ES
Bx S ES P
Ze Sh Y
q ta is
Illustration Hyperventilating man breathing into a paper bag B Man running with an elevation training
mask C Man with tape over the mouth to ensure nose breathing
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Months of paced breathing helped but breathing exclusively through the nose was still a
challenge for me when started Inspired by the writings of Konstantin Buteyko and George
Catlin forced myself to do it You havent accomplished it until every time you think to notice
you find yourself breathing through the nose Dont try to accomplish exclusive nasal breathing
in a matter of weeks Give yourself at least a few months to make a comfortable transition to
exclusive nose breathing Teaching myself to breathe through my nose made diaphragmatic