Dooley Noted: 9/26/18
In my life, breathing has been a challenge. Growing up in a household of smokers added to the challenge, and the pollen around corn and soybean fields did not make it any easier!
Having a history of anxiety complicated my breathing but definitely made me aware of a need for focus on it. Jaw and neck tension were strongly correlated to my anxiety, and breathing training was the answer to my issues.
Breathing training has continued to help me create a state of calm for doing multiple high-functioning career choices and athletics.
But what happens if you simply can’t get things moving through your nose to help you breathe?
One of my favorite quotable colleagues, Brett Jones, ATC, says this about nasal breathing:
“If you feel you can’t breathe from your nose, it’s because you’re not breathing from your nose.”
And he is RIGHT.
For me, I had a ton of jaw tension and some unfavorable apnea/snoring, all because I was mouth breathing through my sleep.
Opening the jaw to breathe while sleeping can encourage bruxism (teeth grinding) and sleep apnea (waking yourself so you don’t suffocate).
Keeping the nose clear and even going as far to tape the mouth shut may aid in the ability to breathe more easily through the nose.
This protocol may enhance your ability to clear your nasal airway to help with breathing when asleep or awake. Make sure to use the breathing drills at the end to help you optimize your gut and nasal breathing.
DOOLEY’S NASAL PROTOCOL
- The steps:
A. Use a Neti pot wash or Sinupulse with Alkalol to clear the nasal passages
B. Follow with a Shower including sinus rub: rub the area above the nose and on either side of the nose.
C. Using Xlear nasal spray – 2 squirts up each nostril. Tip head backwards and keep it coating the sinuses for a few minutes.
D. Using Breathe right strips: use these around the house or while on walks/exercising to open the nasal passages and to clear the nasal airway. You can also wear them while sleeping.
E. Throughout the day, use Olbas inhaler or put Olbas oil on a tissue to remind you to inhale deeply into and out of nose to clear congestion.
F. Tape the mouth shut and learn more about treating sleep apnea with Dr. Buteyko user manual (which comes with mouth tape).
G. Do supine 90 90 or prone breathing drills, trying to breathe mostly through the nose.
- Nasal Protocol items to purchase:
A. Alkalol wash for nasal irrigation:
https://www.amazon.com/Alkalol-Natural-Soothing-Solvent-Cleaner/dp/B003YFG0M0
B. Sinurinse for nasal irrigation:
https://www.amazon.com/NeilMed-Sinus-Rinse-Complete-Sachets/dp/B000RDZFZ0
C. Xlear nasal spray for after shower: two sprays in each nostril to prevent bacteria from adhering:
https://www.amazon.com/Xlear-Xylitol-Sinus-Care-Spray/dp/B000M4W2E6
D. Dr. Bronners soap peppermint for opening sinuses in shower/bath:
https://www.amazon.com/Dr-Bronners-Peppermint-Liquid-Soap/dp/B00120VWJ0
E. Breathe Right strips: use these when home and while sleeping to keep airway open:
https://www.amazon.com/Breathe-Right-Mentholated-Allergy-28-Count/dp/B001G7QF82
F. Olbas oil: to open airway for breathing throughout day
G. Olbas inhaler: for convenient traveling:
H. Buteyko user manual, DVD and breathing tape:
https://www.amazon.com/Buteyko-Complete-Instruction-Rhinitis-Permanently/dp/0954599691
- Dooley Noted demonstrating cues and progression for supine 90 90 breathing:
Video 1:
Video 2:
Enjoy the protocol!
As always, it’s your call.
- Dr. Kathy Dooley
*DISCLAIMER: This Protocol is not a suggestion to diagnose or treat any disease or disorder.