Newsletter November 2020

 

Long Face Syndrome
Clear your Nose
Pranayama

Long Face Syndrome

This condition begins in childhood when the bones of the jaw are growing.

When you breathe through your nose, the tongue rests on the roof of your mouth where it acts as an orthodontic appliance, guiding the growth of the upper jaw, sinuses and nasal passages.

Mouthbreathing causes your tongue to drop which leads to a narrow conical palate and upper jaw with not enough room for all the teeth. The chin pulls back and prevents a forward growth of the lower jaw.

Normal palatal growth forward and sideways results in a decent sized airway (compare to garden hose). Long face syndrom impinges on the airway space which leaves people with airways the size of a cocktail straw. This obviously impacts breathing for the whole life.

Corrective action in children: prevent with breastfeeding, checking if they mouthbreathe, feed food that they have to chew and that makes their jaws work

Corrective action in adults: keep chewing; check for palatal expansion products
 

Decongest your Nose

Find it hard to breathe through your stuffy nose? Try these simple steps to unblock your nasal passages:

  • Take a small, silent breath in and a small, silent breath out through your nose.
  • Pinch your nose with your fingers to hold your breath out.
  • Shake your head up and down, side to side. Jump or walk as many paces as possible with your breath held out.
  • Try to build up a large air shortage, without overdoing it. Then take a very slow and controlled breath in through the nose (if still congested, inhale through mouth with pursed lips)
  • When you resume breathing, do so only through your nose. Try to calm your breathing immediately.
     

Pranayamas - Breathing Exercises

Alternate nostril breathing / Nadi Shodana
A breathing practice for a balanced statethat is relaxed and energised. Alternate nostril breathing has been shown to enhance cardiovascular function and to lower heart rate. Nadi shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested.

Bhastrika
Strengthen your immunse system and fire on your third chakra. Bhastrika uses the action of the abdominal muscles and diaphragm to draw air in and out of the lungs, generating heat in the body and increading digestion

Diaphragmatic breathing
Belly breathing can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling relaxed and rested.

Humming bee breath (Bhramari)
The unique sensation of this yoga breathing practice helps to create instant calm and is especially soothing around your forehead. Some people use humming bee breath to relieve frustration, anxiety, and anger. Of course, you’ll want to practice it in a place where you are free to make a humming sound.

Left Nostril Breathing
Left nostril breathing activates the qualities of patience and letting go. Do left nostril breathing to relax, calm the mind, and cool the nerves. It is soothing to do left nostril breathing any time you wish to relax and before going to bed.

Lion’s breath
Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.
It’s also known in yoga as Lion’s Pose or simhasana in Sanskrit.

Resonant or coherent breathing
Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5. Breathing at this rate maximizes your heart rate variability (HRV), reduces stress, and can reduce symptoms of depression when combined with yoga.

Right Nostril Breathing
When inhaling through the right nostril, the sympathetic nervous system gets activated: circulation speeds up, your body gets hotter and cortisol levels, blood pressure and heart rate increase. Right nostril breathing energizes and alleviates irritated, depressed, or unbalanced mental and emotional states. It activates the qualities of strong will, perseverance, motivation, and the ability to take action and keep up. If you are tired, falling asleep, and need more energy, breathe through the right nostril.

Surya Bheda
Inhale Right and exhale left. Stimulates the brain and increases body heat and prana.

Wim Hof Breathing
Stimulates sympathetic nervous system and boosts immune system. Rapid breathing followed by breath hold (on the outbreath)