Are you making a New Years' Resolution to STOP SNORING?
Take a class this January at Breathing Retraining Center!
How Breathing Retraining Can Reverse Snoring
At least 30% of adults snore, and that increases to 50% for people over 60.
Most people don't realize that snoring is caused by dysfunctional breathing.
Snoring is noisy, heavy breathing that's so strong it's vibrating the airway walls at the back of the throat.
People who snore are usually mouth-breathing at the time too, which causes nasal congestion. (Or nasal congestion originally compelled them to breathe through their mouths. However the cycle started, it needs to be broken!)
Breathing retraining can be very effective for snorers. The goal of breathing retraining is to return to nasal breathing and reduce breathing volume.
Our intention is to focus on improving daytime breathing, which we can control, until a new set of habits change unconscious night-time breathing.
Natural Ways To Reduce Snoring
Here are some tips to address snoring with natural solutions that can be very effective:
- Learn to breathe automatically through your nose, quietly at rest.
- Clear your nasal passages so your nose is not blocked.
- Sleep on your left side.
- Elevate the head of your bed.
- Incorporate lifestyle practices including limiting alcohol, coffee and black tea in the evening; don't eat within two hours of bedtime and lose weight if you're heavy.
Even and especially if you're using a C-PAP machine or an oral appliance, you can still improve the underlying, unhealthy breathing pattern that, if left unchecked, can contribute to other health issues such as breathlessness during moving and exercise, anxiousness and heightened response to stress, and more.
At Breathing Retraining Center we offer many levels of service, including:
- Consultations to measure your breathing pattern against healthy standards and recommend one or two things you can do immediately to initiate change.
The goal of our breathing retraining classes is that you will feel a noticeable difference in how easy it is to breathe and relax, and reduce and control your health symptoms.
This class is typically the beginning of a journey.an exploration of what it will take you to get from your current state of health to optimum health through attention to breathing. It is mostly of interest to people with breathing issues, including asthma, allergies, anxiety and sleep disorders. We teach the same course privately and to small groups.
Here is the curriculum. The topics are presented in different order depending on the class format.
- What is healthy breathing vs. dysfunctional breathing?
- How do you breathe? What aspects of your breathing need work?
- What is a satisfying breath?
- Many reasons to breathe through your nose instead of your mouth!
- How much do you nose-breathe vs. mouth-breathe?
- How to start nose-breathing more?
- The progression of mouth breathing to full nose-breathing, even during exercise.
- Nose-breathing at night
- Tools and techniques to help clear your nose
- Orofacial Myology -- neuromuscular-therapy exercises for the tongue and mouth if there are structural issues
- Optimal posture for breathing and life.
- Horse-Rider Position
- Posture exercises
Anatomy of Breathing
- Primary breathing muscles.
- Secondary breathing muscles and health issues that result when they're used most.
Relaxation, The Key to Good Breathing
- Relax your mind.
- Relax your muscles.
- Relaxed breathing.
- Move at your own pace.
Good Sleep Hygiene
- Setting up your bedroom.
- Sleep positions and other night-time tips
Diaphragm Breathing: Practice breathing into your belly.
Breathing Rate: Keep track of your breathing rate.
- What makes breathing irregular?/How to make it regular.
- Mini Pauses
Silent Invisible Breathing: How to calm your breathing if it's noisy.
Elements of a Breathing Retraining Program
- Who needs it? Conditions it's known to help. Who shouldn't do it.
- Dr. Konstantin Buteyko, modern breathing pioneer who took breathing retraining out of the spiritual realm of the yogis and offered a program that is "evidence-based".
- The Science Behind Breathing Retraining
- --Bohr Effect
- --Respiratory Center
- --Chronic Hidden Hyperventilation.
- --the physiology behind asthma, allergies, stress and anxiousness, coughing fits, colds, flu and sleep disturbances -- and how they are related.
- -- the primary role of hyperventilation in chronic conditions
- --the signs of hyperventilation
- Are you hyperventilating or not?
Emotions and Breathing
- Exploration on how stress affects breathing and breathing affects stress
- Resistance to doing the exercises.
Breathing Control During Speech
Breathing Control During Exercise
"Leaking" and What To Do About It
Breathing Strategies When a Cold is Coming On/You're Feeling Unwell.
Figure Out What's Good For You Using Your Breathing: What makes your breathing rate increase and what makes it decrease?
- Dietary and lifestyle changes to improve health based on their positive effects on breathing.
Helping the Kids in Your Life Breathe Correctly.
Breathing Retraining Tools
- From the Breathslim to the PowerLung, learn the benefits of using a device.
For People with Chronic Hidden Hyperventilation:
Breathing Practice Metrics
- Taking your pulse
- Measuring how long you can easily suspend your breath.
- Putting it all together in a set.
- Recording your progress in a journal and/or online
Making Long-Term Improvement with Reduced Breathing.
- The path to health for over-breathers is reduced breathing over time.
- Extended Pause for asthmatics
- Clearing reactions
Random Reduced Breathing: Do the exercises anywhere.
- Learn tools to calm yourself and your breathing or someone else down quickly -- while sitting, standing or moving.
- Hyperventilation attack vs. asthma attack
- Buteyko Table of Health Zones
- Setting and planning to achieve a long-term goal
- Advanced Buteyko Breathing Techniques
- Dismantling the program when you're ready
- Check in with your doctor to review medications and dosages
The Buteyko Breathing Technique and other breathing-retraining strategies we teach are an alternative approach and are not the practice of medicine, psychology, or a form of psychotherapy, nor are they a substitute for seeking medical or psychological advice from an appropriate professional health-care provider. We want to make the important distinction between using the Buteyko Breathing Technique and other breathing-retraining strategies for health and well-being and the practice of medicine, psychology or any other licensed health-care profession.
If you can train humans to sleep...to not urinate in their sleep...why can't you train humans to breathe correctly in their sleep?
-Dr. Aaron E. Sher, "An overview of sleep disordered breathing for the otolaryngologist, Ear, Nose and Throat Journal Sept. 1, 1999
Breathing increases and decreases in line with changes in metabolism.
When you exercise your breathing increases, becoming noisy and forceful. When your metabolism is low, such as when you sleep, the breathing is quiet and gentle.
When people snore the breathing is more like the type a person naturally does while exercising rather than sleeping, and so snoring is a sign of hyperventilation, or breathing more air than your body needs during sleep.