Breathing through your nose

[secondtry]

Over the last year, I have focussed on one particular Lifestyle Change, breathing properly. This is what happened in case it helps someone else:

I read from two sources (James Nestor & Patrick McKewan on YouTube) that I should breathe lightly through my nose only and when breathing in not puff out the chest but the stomach - how do you reach 67yo without breathing properly!

On my two daily walks I focus on keeping my mouth closed and breathing slowly - 5 secs in, 5 secs out and 5 secs before the next breath in. The rest of the time, I keep my mouth closed when I think of it.

At night, I use a nasal strip and a thumb nail piece of tape across the middle of my lips.

Conclusion: Increase in energy even when waking up twice for bathroom visits (normal for me for many years); previously if I woke up several times in the night I would be wiped out the next day. Haven't been retested to see if my mild sleep apnea has improved but have had no jerk awakenings in the night with rapid heartbeat and my gut feel is I should continue with this change.

I would be interested however to know anybody else's experience with similar action.

[CDreamer]

Echo every word!

Had only I read James Nestor & Patrick McKeown 50 years ago! Course they weren’t born but this information, as all the best is, is recycled - but why oh why do the medics ignore it?

[Ellie-Ann in reply to CDreamer]

I too read the book BREATHE by James Nestor and I would recommend that everyone on this forum read it. It’s an amazing book. Simple to read. Funny in places but a “ mind of information” for anyone with a breathing problem.I even sent a copy to my twin who read it cover to cover too and applied some of the tips to his benefit.

If you are reading this post….Make a note….get it! You won’t be disappointed.

I doubt if a GP has even heard of it.

[Ellie-Ann in reply to Ellie-Ann]

While we are on the subject of books….I recently bought PUT YOUR HEART IN YOUR MOUTH by Dr Natasha Campbell- McBride MD. MMedSci ( Neurology), M MedSci ( Nutrition) …” another eye opener!!!”

[secondtry in reply to Ellie-Ann]

She's excellent, I first heard her in 2011 at a farming conference and she blew me away starting my quest for a better diet, here is that videodoctor-natasha.com/heart-in... She is a regular speaker for westonaprice.org Thank goodness for her and other innovative doctors like Dr Tess Lawrie worldivermectinday.org ...a brighter future!

[Ellie-Ann in reply to secondtry]

Thanks for that one. I’ll get onto it….another good reason to join the A Fibs!👍

[10gingercats]

Yes I have and used nestors book which I rec.

[jeanjeannie50]

Wow, that's interesting to hear! Will give it a go. Thank you for sharing this information.

Jean

[bantam12]

Makes me dizzy doing that 🤔

[Afbiff]

I've been doing this too secondtry and I find I'm sleeping better and more alert during the day.

[secondtry in reply to Afbiff]

Great feeling isn't it. I had got so used to feeling tired that I still find it a bit of a novelty having the energy to go from one job to another with enthusiasm!

[Silvasava]

Hatha yoga tends to concentrate on breathing techniques, very gentle and will show you how to breathe in to your lower chest and expand with your abdomen. Very helpful in all sorts of situations particularly if you are stressed. I am asthmatic (stress asthma) but since learning breathing techniques I hav'n't had an attack for over 25 years

[secondtry in reply to Silvasava]

Excellent, you've found what works! I struggle with yoga because of all the different types and if you are male doesn't always work that well to join a class that is mainly female when partnering for joint exercises. I have in the past been to a few classes and am still doing a bit daily at home as part of a 'winddown' in the evening of exercise, mindfullness & prayer.

[Roo62 in reply to secondtry]

Try QiGong - I've started with Holden Qi-Gong and it is designed to help with breathing among other things. It's like a moving meditation - I love it! He has example videos on You Tube.

[secondtry in reply to Roo62]

Thanks I will look into it. I have tried a version in the past but the one I went to involved quite a lot of pressure on the knees, which I felt might kick off another problem.

[Roo62 in reply to secondtry]

I've had two knee replacements and it's fine so far - there may be a couple of exercises that are harder on the knees but you can just adjust your stance 😊

[Silvasava in reply to secondtry]

I now go to a seated yoga class which although nowhere near doing what I used to I still find it beneficial. We have a number of men in our class. Maybe a Hatha yoga in your area would help?

[momist]

We all have bad habits. After 71 years of life, shaking off some of them is very challenging. Poor breathing technique is probably one of the most common.

The way sport and exercise is now being less encouraged at school, and how children are expected not to be free to 'go out and play' but confined to TV and video games, is going to make the later generations much much worse.

[secondtry in reply to momist]

Agreed. There are many downsides to having AF but I will always be grateful to it for giving me an unavoidable wake-up call at 60yo to research lifestyle changes & ditch bad habits hopefully dodging some chronic conditions of older age.

[Visigoth]

I wake up quite often in the night - normally after a short period of time - with a sort of jerky feeling and a racing heart. It never occurred to me it could be sleep apnea! My supposition was that I had had a bad dream. I am being referred to a sleep clinic anyway for insomnia but having read your post I’ll read James Nestor’s book. I’m always careful to breathe through my nose, having read something years ago about how important that is, but it sounds like there’s more to it than that!

[secondtry in reply to Visigoth]

My diagnosis was mild sleep apnea about 4 years ago but not enough for the NHS to intervene. So I followed BobD's advice started using Breathright nasal strips and then later a mouth strip across the middle; for the latter I use myotape.com each complete mouth tape I cut up into 9 pieces so one pack lasts ages. Now my dreams are much better.

[CDreamer in reply to Visigoth]

Patrick McKeown makes a mouth tape called Myotape which I use to tape my mouth closed which I have found very useful to train yourself to stop mouth breathing, especially at night. Not sexy - gives you a clown like appearance but very effective. Have tried other tapes but this is the most comfortable.

myotape.com/

[secondtry in reply to CDreamer]

As I have a beard, I never attempted the 'full clown' look but I cut them up in 9 pieces (I was born in Yorkshire!) using one piece per night across the middle of the lips and I think I get the same effect.

[CDreamer in reply to secondtry]

😂😂😂now I need a photo!

[Auriculaire]

When awake I breathe through my nose most of the time. I got used to this when dancing. My teacher warned us that we must smile with our lips closed when performing and not breathe through our mouths or we would become unbearably thirsty . It became a habit in classes and rehearsals too. But I am not sure this continues when I am sleeping so maybe the tape trick would be a good idea. I sleep badly anyway.

[secondtry in reply to Auriculaire]

Wise teacher, do try nasal strips and small tape strip over middle of lips. I am not aware of any downside after 12 months use but only for those with no other related health issues.

[Ellie-Ann]

Hi secondtry.I too read Nestors book and I try to do a short walk most days. ( Not in this heat though!)

I’ve tried to sort my breathing out like you have. I can breath in through my nose for the count of five or six paces and out for six or seven paces on the level. If there’s a hill then I find I’m only breathing in to the count of three paces and the same of three again for breathing out. I’m 74 and I know where you are coming from on retraining!

I do occasionally sit quietly in a chair and cover one nostril, breath in through the other nostril then reverse the nostril to use next. About 20 on each. It’s a good exercise to do.

I’m all for learning…even at 74 if it helps.

Take care in this heat. Regards. Ellie Ann.

[NLGA]

that really interesting at times I close my mouth and breathe through my nose east other days I count to 10 amd I have to open my mouth. I never understand is this my AF or asthma