Restoring Breathing for a Good Night Sleep
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1 Dr. Steven Parks Restoring Breathing for a Good Night Sleep Lois Laynee, MBA, RDH, EFH, CPEP, FMS, OM
2 Disclaimer Educational Consultant for ErgoMedics, LLC CEO for AZ Sleep Apnea Center, PLLC Restorative Breathing Consultant for: The Breathing Center, LLC Phoenix Sports and Spinal Medicine, PLLC Restorative Breathing, LLC
3 Restoring Sleep From a Breathing Physiology Perspective
4 What is half of eight?
5 Half of Eight 4 O 0 m w 3 E X
6 Breathing Physiology Perspective Normal function of living organisms and their parts. What is Normal??? And how do we measure normal?
7 Breathing Physiology Perspective Human Physiology is the science of : Biomechanics Anatomy/Physical Biochemical Bioelectric Functions of humans in good health, their organs, and their cells.
8 Why do we breathe? Of course to live! Humans can survive 21 days without food Humans can survive 21 days without water Neurons die after 3 minutes without oxygen Yes, its all about oxygen!!!!!
9 Breathing Physiology Perspective To ensure proper breathing Airway - Establish Breathing- Ensure Circulation -Evaluate
10 Breathing Physiology Screening 1) Lips together at Rest? Yes No 2) Oh, no facial tension? Yes No 3) Inhale, Exhale w nose? Yes No 4) Silent Breathing? Yes No 5) Neck/Shoulders are at rest? Yes No
11 If you got all correct, you are good to go
12 Why does this matter? We breathe between 20,000 to 25,000 times daily. If you mouth breathe, or over breathe (which is a rate faster that 6-8 x a minute), your brain has diminished oxygen levels and you could only be half alive!!!!
13 What is Dysfunctional Breathing? Mechanics Lips are apart during rest and movement Mouth Breathing is present Breathing is noisy Breathing is irregular, sighs, gasps, holding Breathing requires neck or shoulder motion
14 What is Optimal Breathing? Mechanics: Lips are together posture at rest, without strain Tongue is up touching the roof not teeth Teeth are NOT touching - apart Nasal Breathing is established in all body positions Breathing is Silent Neck and Shoulder muscles are at rest=diaphragm
15 Nasal Breathing Exercise L O I S LOIS Breathing for one minute Lips gently together Make an O with your mouth behind your lips, teeth APART, tongue up on the roof Inhale and Exhale only thru your nose Silent breathing - plug your ears to insure you can go to silent breathing Ready.
16 Lip Posture in all positions Functional Dysfunctional
17 Nasal Breathing/where are the lips? Functional Dysfunctional
18 If the lips are apart, there is a leak of precious oxygen in the system!!
19 Top of Tongue on the SPOT This is where the top tip of the tongue should rest
20 Teeth always apart!!!
21 Nasal Breathing is always natural
22 Have you ever seen a horse race with their mouth open?
23 What if I can t breathe through my nose? The NODD technique!
24 Nasal Breathing Protocol Name: Date: Nasal Breathing Home Care Please Bring Each Visit Exercise Days Frequ. Time Checklist Xlear Nasal Spray AM PM Bed Car Walk TV InLine Other 1 5x Sprouts 2 5x 3 5x 4 5x 5 5x 6 5x 7 5x Blow Nose w tissue 1 5x 2 5x 3 5x 4 5x 5 5x 6 5x 7 5x Nasal Strips 1 Breath Right 2 Walgreens 3 Wal-Mart 4 Costco Xylitol Mouth Wash Gargle 1 3x 2 3x Sprouts 3 3x 4 3x 5 3x 6 3x 7 3x Spry Toothpaste Sprouts The Nodd
25 Nasal Breathing in all Body Positions
26 Sitting
27 Standing
28 Walking
29 Why Should Nasal breathing be Silent? Breathing should be silent that means the air flow is at the rate for: 1. The Size of the airway. 2. The Absorption of Oxygen : To the Tissue Cells To the Brain!!!! 3. Removal of waste products like CO2.
30 SIZE of Airways This is a 12 mm airway! This is a 3 mm airway the size of a coffee straw!!!!!
31 Absorption of Oxygen Inhalation allows the air thru the airway, to the lungs for absorption of oxygen into the blood. Inhalation for the count of 3. Exhalation allows the delivery of oxygen to the tissues and most importantly the brain. Exhalation for the count of 5 or ideally 6.
32 Inhalation Gets Air to Lung and Oxygen to Blood
33 Exhalation Gets Oxygen to the Brain and Muscles
34 Exhalation Removes Waste Gases!
35 Nasal Breathing Noticing Notice your nasal breathing: Is it quiet? Is it noisy? Can you feel more air through one side of your nose? Does one side feel restricted? Exercise - same side nose breathing
36 Neck & Shoulders Are At Rest..Why? The Diaphragm can work with pressure once the lips are together! When the Diaphragm is moving, the neck and shoulders don t have to. The diaphragm is the only muscle that does NOT get paralized during REM sleep! So let s exercise it!!!!!
37 Diaphragm Exercise Stand up if you can Make a fist with your right hand What did you notice? Now switch arms. Place it in your left arm pit Squeeze your left arm while you exhale to the count of 6
38 Common Symptoms of Altered Breathing Fatigue Anxiety Muscle dysfunction Inflamation Nasal Congestion Sleep Disturbances Metabolic Imbalances And many more symptoms!
39 Impact of Less Oxygen to the Brain
40 How Can I Sleep Better!!! Establish Nasal Breathing. See your ENT Doctor if necessary. Practice LOIS Breathing for 90 minutes each day for a week, it will change your life!!! Practice LOIS breathing in every position you move. Work your diaphragm in every position you move.
41 If you have questions? Feel free to connect with me at:
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