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the nasopharyngeal ceiling The padded side of your thumb opposite the side with the fingernail will |
come into contact with the anterior portion of this muscle closest to the face You want to press into |
it firmly while contracting it intermittently to exercise it and gain a conscious ability to coordinate its |
movement As usual learning how to control it will teach you how to relax it |
It is essential to employ paced breathing and focus concertedly on remaining calm before |
during and after this exercise Influencing how your brain interprets intense forms of |
stimulation is incredibly decisive in how your body copes with them also recommend doing |
this while relaxing at home before sleep While you have the rubber glove on recommend |
that you use the thumb to press into muscular areas all over the soft palate |
You can massage the tongue as well This can be done in two ways squeeze your |
tongue between your thumb and forefinger or use your middle finger to gently compress |
the length of your tongue down toward the floor of your mouth Allow your tongue to go limp |
and drop down to a lower point in your throat Unbracing your tongue and allowing it to |
become flat and broad at its base will help relax your voice the topic of the next chapter |
Ss |
A |
je |
Y |
a |
Illustration A Nasal cavity and nasopharynx B Man inserting thumb into nasopharynx |
C Man squeezing tongue |
Chapter Breathe Less Nasally and without Pharyngeal Tension |
Have you ever heard of mewing It is a popular doityourself facial restructuring technique |
developed by Dr Mike Mew a British orthodontist Mewing involves flattening out the tongue |
against the roof of the mouth the hard palate The tip of the tongue is placed on or near the |
top front teeth and the body of the tongue is placed on the roof of the mouth Proponents |
claim that learning to rest the tongue here habitually will define the jawline and change the |
shape of the face for the better Like many similar techniques including most of the exercises in |
this book there is not enough scientific evidence yet to support the practice However it is |
interesting to point out that resting the tongue against the roof of the mouth seems prevalent |
in most mammals and human infants This indicates to me that resting the tongue on the floor |
of the mouth not mewing may be a traumatized posture associated with mouth breathing and |
a widened airway diameter facilitating hyperventilation discussed in the next chapter think |
it is possible that mewing could aid in nose breathing expressionlessness reducing oral and |
pharyngeal bracing decreasing vocal tension and reinforcing ujjayi breath also discussed in |
the next chapter |
Pair Diaphragmatic Breathing with Anything and Everything |
hope you feel you now have more tools to ensure that your diaphragm is working properly |
When it is working it pacifies your interpretation of and responses to any experiences you |
have It helped turn my nasopharynx from a pit of pain to a painless normally functioning |
part of my body believe that this diaphragmatic generalization can similarly enhance the |
positive externalities from many forms of traditional and alternative therapy Existing forms of |
therapy that may be vastly augmented by proper breathing may include |
Mainstream Therapies yoga psychotherapy relaxation techniques muscle and joint |
rehabilitation mindfulnessbased stress reduction chiropractic acupuncture osteopathy |
cognitive behavioral therapy medical massage neurotherapy biofeedback positive |
affirmation somatic therapy etc |
Exercise and Movement Based Therapies personal training physical therapy Pilates tai chi |
qigong martial arts acroyoga dance the Gyrotonic Method Gyrokinesis the Franklin Method |
the Alexander Technique Feldenkrais Nia ChiWalking ballistic stretching proprioceptive |
neuromuscular facilitation gymnastics Laban Movement Analysis somatics etc |
Complementary Holistic and Alternative Therapies meditation prayer cold showering |
electronic pulse massage abdominal or visceral massage kneading petrissage craniofacial |
manipulation gua sha and Mei Zen acupuncture muscle stripping guided therapeutic imagery |
active release technique Rolfing craniosacral therapy tantric sex eye movement |
desensitization and reprocessing visceral massage colonic irrigation reiki autogenic training |
hypnosis mewing ASMR forest bathing art therapy animal therapy etc |
Conclusion |
After you perform the breathing exercises from this chapter and Chapter for weeks |
you will notice that many of the people you know breathe two to three breaths for every |
breath you take Relative to the new you everyone else will be hyperventilating |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Bullet Points |
e Distress causes overbreathing also known as hyperventilation which is strongly |
associated with anxiety and has many negative symptoms and repercussions |
e Taking exaggeratedly slow breaths will put you on an air diet reducing distressed |
breathing and hyperventilation |
e You want your diaphragm to approximate a large piston moving in slow motion |
e Because nasal breathing forces you to breathe more slowly it will strengthen the |
diaphragm and greatly reduce distressed breathing Taping the mouth helps with this |
e Breathing in for as long as you can will force the diaphragm to contract completely |
expanding its range pushing it to fatigue and allowing it to rest afterward |
e Stretching the diaphragm and contracting it isometrically will make it stronger and |
increase its range of motion |
e Breath holding mewing and panthooting may help rehabilitate your breathing habits |
e Providing compression to the nasopharynx soft palate and tongue will remove trauma |
in these areas |
Chapter Breathe Less Nasally and without Pharyngeal Tension |
Program Peace Breathing Exercise Progress Tracker |
Use the boxes below to tally your number of hours of nasal breathing as in Exercise |
Hours Nasal |
Breathing |
Use a stopwatch to see how long you can prolong an inhalation and an exhalation as in Exercise |
Use the table below to keep track of your best times |
Longest |
Inhalation |
Longest |
Exhalation |
Use a stopwatch to see how long you can hypoventilate as in Exercise Use the table below to keep |
track of your best times |
Longest |
Hypovent |
Use a stopwatch to see how long you can hold your breath as in Exercise Use the table below to |
keep track of your best times |
Longest |
Breath Hold |
Use a stopwatch to see how long you can panthoot as in Exercise Use the table below to keep |
track of your best times |
Longest |
Panthoot |
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