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How To Prevent Mouth Breathing: Mouth Breathing Treatment Guide

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The guide explains effects of mouth breathing on brain and body oxygenation and suggests simple techniques to stop mouth breathing. This manual (educational tutorial) gives practical solutions to get over mouth breathing during the nighttime and throughout the day. The guide is particularly useful for people with chronic diseases.

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How To Prevent Mouth Breathing: Mouth Breathing Treatment Guide

  1. 1. How to StopMouth Breathing(Treatment)Manual(Instructional Guide)© Dr. Artour Rakhimov 2011-2013www.NormalBreathing.com
  2. 2. How to Stop Mouth Breathing(Treatment)“All chronic pain, suffering and diseases are causedfrom a lack of oxygen at the cell level."Prof. A.C. Guyton, MD, The Textbook of MedicalPhysiology** World’s most widely used medical textbook ofany kind* Worlds best-selling physiology book1. Effects of mouth breathingBreathing through the mouth is a sign ofchronic hyperventilation. Healthy people (over40 or 60 seconds for the body oxygen test) donot breathe through the mouth at all. If theytry, their body oxygenation will be below 40 s.On the other hand, if you observe sick people,you will notice that they frequently do breathethrough the mouth.The very first step in solving this problem iseducation. You must completely understandthe importance of nasal breathing 24/7. Mouthbreathing causes more than 15 differentnegative and immediate physiological effectsin the human body. However, for the sake ofsimplicity, I am going to list only threebiochemical factors that directly affect bloodflow and oxygen supply to all vital organs.First of all, mouth breathing causes spasm ofsmooth muscles in airways which is alsoknown as bronchoconstriction orbronchospasm. Second, mouth breathingupsets normal utilization of nasal nitric oxide(with NO for its chemical formula). Third,mouth breathing will cause reduced oxygendelivery to body cells. Let me focus quickly onthese three factors since they are of paramountsignificance for normal health.1.1 BronchospasmBronchospasm takes place due to low CO2since during mouth breathing we increase theloss of CO2 from the lungs and airways.Dozens of clinical studies have shown thatCO2 is a potent relaxant of smooth muscles inthe human body (including muscles aroundblood vessels, airways, and the small and largeintestines). Some studies claim that CO2 is themost potent known vasodilator. Therefore,CO2 is also possibly the most potentbronchodilator.That means when you breathe more air at restand have lower CO2 levels in the airways,your bronchi and bronchioles becomespasmodic (or constricted). When you breatheeasy and very slowly, your airways are dilated.Constriction of inflamed airways, as for peoplewith asthma, bronchitis, cystic fibrosis, and soforth, has disastrous effects since airways arealso inflamed and full of thick mucus. Thatmakes air transfer either reduced or, in someareas of the lungs, even completely blocked.www.NormalBreathing.com
  3. 3. Movements of air through inflamed andconstricted airways greatly increases work ofbreathing. Your breathing muscles need towork much harder. Worst of all, friction fromair movement causes additional mechanicaldamage to the already inflamed airways. Thus,mouth breathing for people with inflamedairways is like scratching a fresh inflamed orunhealed area on the surface of the body.Nasal nitric oxideThe second effect of mouth breathing relates tonasal nitric oxide that is necessary in the lungsto disinfect them by killing microorganismsthat can cause respiratory infections. Nitricoxide is also a potent vasodilator and itssynthesis explains why nitroglycerine has beenused for almost a century to stop heart attacks.Yes, this known and safe drug nitroglycerineconverts into nitric oxide, dilates, bloodvessels, and prevents angina and heart attacksymptoms. We naturally produce nitric oxidein different body parts, including sinuses, fromarginine, a semi-essential amino acid that ispresent mainly in meat, fish and nuts.1.3 Less CO2 in the lungs and O2 incellsThe third effect is the most destructive foroxygen delivery to cells of the body. Low CO2in the alveoli can cause one of the followingtwo effects.If you have normal lungs, as in most people,your overbreathing will cause low CO2 in thearterial blood. This causes constriction ofarteries or vasoconstriction (resulting in lessblood and oxygen being transported to all vitalorgans) and the reduced Bohr effect (resultingin less oxygen being released by red bloodcells in capillaries). Both effects drasticallyworsen oxygen availability in cells.Note that you get more O2 in body cells if youbreathe slower and less at rest (down to 3-4small breaths per minute). This is the law ofphysiology.Those people who have problems with theirlungs, due to asthma, COPD or cystic fibrosis,will make their ventilation-perfusion mismatchworse since mouth breathing favors spread ofpathogens in the respiratory system (due tolack of nitric oxide) and also reduces alveolarCO2 causing bronchospasm discussed above.Therefore, these people get too low levels ofoxygen in the blood or hypoxemia and toomuch CO2 in the arterial blood (due to too lowCO2 in the lungs).www.NormalBreathing.com
  4. 4. 2. Your health: up to you todecideThe second major step is your irrevocabledecision to breathe through the nose all thetime when you are awake. You need toremember and remind yourself about constantnose breathing throughout the day. If you havetendency to forget about strictly nasalbreathing during the day (due to age, stress andother factors), there are additional resourcesbelow.3. Stuffy nose problemsAny time when your nose gets blocked, youshould apply the Emergency Procedure or asimple breathing exercise that will unblockyour stuffy nose in about 40-60 seconds (forover 90% of people). This breathing exercisecan be found on YouTube: How to Get Rid ofa Stuffy Nose or Stuffy Nose Remedy. Or youcan also study a webpage that is devoted toproblems with stuffy nose: How to Get Rid ofa Stuffy Nose Fast.You can repeat this easy breathing exercise 10,20, or 100 times per day. Keep in mind thatyour nose gets blocked when you breathe atleast 2 times more air than the medical norm.4. Mouth breathing during sleepIf you find that your mouth is dry in themorning, consider the following experience ofDr. Buteykos patients. To ensure nasalbreathing during the night, in the 1960s,Russian patients invented mouth taping.First of all, it is necessary to find out if one hasthis problem by checking for dryness in themouth just after waking up in the morning. Ifthe mouth is dry and there is a desire to drinkwater after waking up, the person has beenmouth breathing. It could have begun when theperson went to sleep or it could appear at 3 or4 am. In any case, just 20-30 min of mouth-breathing resets the breathing centre to lowerCO2 (breathing is mainly controlled by CO2),and such patients, as a rule, have less than 20seconds for the body oxygen test when theywake up in the morning.Moreover, if you have a malignant tumor andyour daily CP is above 20 s, your tumor willgrow only during the time of the night, whenyou breathe through your mouth. If you havesinusitis, the pathogenic bacteria in yoursinuses will multiply and colonize newmucosal surfaces when you breathe throughyour mouth. Organic damage to the heartmuscle, growth of inflamed areas in the GItract, advance of pathogens on your skin (incases of eczema, psoriasis, etc.), and manyother problems will appear if your mouth getsopen during your sleep due to hyperventilation.What are the solutions? One option is to tapeyour mouth.5. How to tape ones mouth atnight to prevent mouthbreathingFor mouth taping one needs a surgical tape andcream to prevent the tape sticking. Both can bebought in the pharmacy. Micropore (or 3M)and Vaselin are popular choices. First, put asmall amount of cream on the lips so that it iseasy to remove the tape in the morning. Thentake a small piece of tape and stick it in themiddle, vertically, across the closed mouth.Some students prefer to put it along orhorizontally, but a small piece in the middle issufficient. If you are afraid to “seal” yourmouth completely, tape only one half of themouth leaving space for emergency breathing.In 2006 one of my Buteyko colleagues, Dr.James Oliver, a GP from the UK and formerwww.NormalBreathing.com
  5. 5. president of the Buteyko BreathingAssociation made a presentation to the BritishThoracic Society about the safety of mouthtaping based on thousands of cases both inRussia and in the west. Previously heconducted a survey among us, Buteykoteachers, and obtained the statistical data.Taping at night normally should be atemporary measure. When one’s CP is above20 s in the morning, mouth taping is notnecessary.5.1 Can mouth taping createdistress?The majority of students have no problemswith mouth taping and they breathe onlythrough the nose during the whole night. Theirmouth is not dry in the morning and theyreport numerous benefits of mouth taping.However, some students may find it difficultand uncomfortable so that they remove thetape during the night. These incidents havephysiological causes, including:1. Sleeping on the back. If you turn on yourback during nights sleep, your breathing getsalmost twice as heavy and it will be verydifficult to pump more air through the nose.Hence, study the module devoted to preventionof sleeping on ones back.2. Too warm sleeping conditions. If yourblanket is too warm, your respiratory rate andventilation increase during sleep. You willwake up noticing that breathing through thenose is uncomfortable. To prevent overheating,use cooler clothes and blankets during sleep.3. Carpets in your bedroom. Presence ofcarpets makes air quality tens or even hundredstimes worse. During a nights sleep severalcubic meters of air with millions of all theseairborne particles, including dust, dust mites,their droppings, bacteria, viruses, etc. willenter through the nasal passages making themdryer and penetrating into bronchi and thelungs causing stress for the immune systemand deep breathing. Sleeping in carpet-freerooms or covering carpets with plastic willsolve this problem.4. Very dusty pillow cases, blankets, andbed sheets create the same effect, as do books,newspapers, hanging clothes, and old dustycurtains. Make sure that your bedroom hasgood air quality.5. Closed windows during the night greatlyworsen air quality in the bedroom due to poorair circulation and absence of air ions thatmake air cleaner. Either keep windows openor, if it is too cold or too noisy outside, buy anair ionizer/purifier and keep it running throughthe night.6. Skin rashes due to extreme skin sensitivityto fiber or chemicals. Try to find ahypoallergic tape or surgical paper tape. Ifrashes still a problem, you can sew togethertwo clean socks making a circle. Wear it atnight around your head so that to keep yourjaw closed.6. Reminders about nasalbreathing during the daySome older people may use mouth tapingduring the day, if they have memory problemsor can forget about the role of nasal breathingdue to other factors.If you have family members or friendly co-workers and you want to prevent mouth-breathing during the day, tell them that yourdoctor (Artour Rakhimov, PhD) prescribed younasal breathing 24/7. Ask them to pay attentionto the way you breathe and remind you aboutyour commitment to solve this problem.Use stickers on your PC screen, doors, desks,etc. reminding you, "Breathe only through thenose". Keep a large mirror on your workingdesk so that you can see your face and the wayyou breathe through.If you have children, promise them a smalltreat if they catch you breathing through themouth.www.NormalBreathing.com
  6. 6. Nasal breathing during physical exercisewill be very important. Always slow down ortake rest if you exercise so intensively that youget a strong urge to open your mouth. Yourstruggle will not be long. You should increaseyour morning body oxygenation up to 20 s ormore. It is better to do walking, not running, ifyou have less than 20 seconds CP. Carefullystudy other lifestyle Modules to slow downyour breathing into the safe zone and get busywith more advanced challenges in your lifewith easier breathing and more oxygen in thebrain and body cells.8. Your future health is in higherbody oxygen due to slowerbreathingIf you want to achieve really good health, thecrucial thing is to boost body oxygenation upto 50 or more seconds. The Buteyko Table ofHealth Zones explains the details. For specificsof the body oxygen test, visit this page: bodyoxygen test.Your complete program with free breathingexercises and lifestyle Modules can be foundon web pages of NormalBreathing.com inSection Learning.Success in your journey for better health, Dr.Artour Rakhimov (NormalBreathing.com).www.NormalBreathing.com
  7. 7. Images from NormalBreathing.comCopyrights: Artour Rakhimov 2013, PhD; www.NormalBreathing.com
  8. 8. About the author Dr. Artour Rakhimov* High School Honor student (Grade “A” for all exams)* Moscow University Honor student (Grade “A” for all exams)* Moscow University PhD (Math/Physics), accepted in Canada and the UK* Winner of many regional competitions in mathematics, chess and sportorienteering (during teenage and University years)* Good classical piano-player: Chopin, Bach, Tchaikovsky, Beethoven,Strauss (up to now)* Former captain of the ski-O varsity team and member of the cross-countryskiing varsity team of the Moscow State University, best student teams of theUSSR* Former individual coach of world-elite athletes from Soviet (Russian) and Finnish national teams who tookgold and silver medals during World Championships* Total distance covered by running, cross country skiing, and swimming: over 100,000 km or over 2.5 loopsaround the Earth* Joined Religious Society of Friends (Quakers) in 2001* Author of the books, as well as an author of the bestselling Amazon books:- “Cystic Fibrosis Life Expectancy: 30, 50, 70, ...” 2012 - Amazon Kindle book- “Doctors Who Cure Cancer” 2012 - Amazon Kindle book- “Yoga Benefits Are in Breathing Less” 2012 - Amazon Kindle book- “Crohns Disease and Colitis: Hidden Triggers and Symptoms” 2012 - Amazon Kindle book- “How to Use Frolov Breathing Device (Instructions)” - 2012 - PDF and Amazon book (120 pages)- “Amazing DIY Breathing Device” - 2010-2012 - PDF and Amazon book- “Oxygenate Yourself: Breathe Less” (Buteyko Books; 94 pages; ISBN: 0954599683; 2008; Hardcover)- “What Science and Professor Buteyko Teach Us About Breathing” 2002- “Breathing, Health and Quality of Life” 2004 (91 pages; Translated in Danish and Finnish)- “Doctor Buteyko Lecture at the Moscow State University” 2009 (55 pages; Translation from Russian withDr. A. Rakhimov’s comments)- “Normal Breathing: the Key to Vital Health” 2009 (The most comprehensive world’s book on Buteykobreathing retraining method; over 190,000 words; 305 pages)* Author of one of the world’s largest website devoted to breathing retraining (www.NormalBreathing.com)* Author of numerous YouTube videos (http://www.youtube.com/artour2006)* Buteyko breathing teacher (since 2002 up to now) and trainer of practitioners* Inventor of the Amazing DIY breathing device and numerous contributions to breathing retraining* Whistleblower and investigator of mysterious murder-suicides, massacres and other crimes organizedworldwide by GULAG KGB agents using the fast total mind control method* Practitioner of the New Decision Therapy and Kantillation* Level 2 Trainer of the New Decision Therapy* Health writer and health educatorCopyrights: Artour Rakhimov 2013, PhD; www.NormalBreathing.com