Breathing
Science of breathing and respiratory function
Interventions
Mouth Taping
A simple practice of taping the mouth shut during sleep to promote nasal breathing, improving sleep quality, reducing snoring, and enhancing overnight recovery
Inclined Bed Therapy
Sleeping with head elevated 5-12° to reduce snoring, improve sleep quality, and potentially enhance brain detoxification
Mewing
Tongue posture technique of resting the tongue against the roof of the mouth to potentially improve facial structure, jawline definition, and breathing
Buteyko Breathing Method
Breathing retraining method focused on nasal breathing, reduced breathing volume, and CO2 tolerance for asthma, sleep apnea, and anxiety
Studies
The physiological effects of slow breathing in the healthy human
Slow breathing at approximately 6 breaths per minute optimizes heart rate variability and reduces markers of physiological stress.
The role of deep breathing on stress
Diaphragmatic breathing significantly reduced cortisol levels and improved sustained attention compared to a control group.
How Breath-Control Can Change Your Life - A Systematic Review on Psycho-Physiological Correlates of Slow Breathing
Systematic review confirming that slow breathing techniques reliably enhance autonomic function, improve HRV, and reduce anxiety across multiple studies.
Inhalation of Nasally Derived Nitric Oxide Modulates Pulmonary Function in Humans
The paranasal sinuses produce high concentrations of nitric oxide, which is inhaled during nasal breathing and improves oxygen uptake in the lungs.
The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study
Mouth taping during sleep reduced snoring severity and improved mild obstructive sleep apnea in adults who were primarily mouth breathers.
Proposal for a screening questionnaire for detecting habitual mouth breathing, based on a mouth-breathing habit score
Mouth breathing during sleep is associated with poorer sleep quality, increased snoring, and reduced daytime alertness.
Heart Rate Variability Biofeedback: How and Why Does It Work?
HRV biofeedback improves autonomic function through resonance frequency breathing, with documented benefits for anxiety, depression, asthma, and athletic performance.
Airway Centric® TMJ philosophy/Airway Centric® orthodontics ushers in the post-retraction world of orthodontics.
Airway-focused orthodontic treatment emphasizes proper breathing and tongue posture as foundational to facial development, aligning with mewing principles.
'Brain over body' - A study on the willful regulation of autonomic function during cold exposure
fMRI study revealed Wim Hof Method practitioners activate specific brain regions (periaqueductal gray, insula) enabling voluntary control of body temperature during cold exposure.
Breathwork-Induced Psychedelic Experiences Modulate Neural Dynamics
Largest breathwork study to date found SOMA breathwork produces psychedelic-like neural changes, with increased brain complexity during breath holds similar to psilocybin effects.
Effects of inspiratory muscle training in COPD patients: A systematic review and meta-analysis.
IMT using threshold devices significantly improves inspiratory muscle strength, exercise capacity, and quality of life in COPD patients, while reducing dyspnea.
Orofacial Myofunctional Therapy for Obstructive Sleep Apnea: A Systematic Review and Meta-Analysis.
Orofacial myofunctional therapy reduced AHI by 10.2 points in adults with obstructive sleep apnea, with significant improvements in daytime sleepiness and sleep quality.
Experts
Podcast Episodes
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
with Andrew Huberman
Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance
with Jack Feldman
Tools for Managing Stress & Anxiety
with Andrew Huberman
Unlocking Jaw Health: Mewing, Bioesthetic Dentistry, and Tongue Posture for Total Wellness LIFE Network: RAW Podcast #6
with Unlocking Jaw Health
How To Sculpt a Perfect Jawline WITHOUT Surgery : 1378
with Dave Asprey
Essentials: How Smell, Taste & Pheromones Shape Behavior
with Andrew Huberman
Essentials: Control Pain & Heal Faster With Your Brain
with Andrew Huberman
AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors
with Andrew Huberman
SCP Podcast Mini Series, Episode 42: Easy Breathing for Chillaxing and Relaxing
with Perry Nickelston
Your Tongue Matters in Chronic Pain and Fight or Flight
with Dr. Perry Nickelston