Damn…I’ve heard vague things about the mouth-taping from other internet sources, but hearing you talk about it in this way makes me take it seriously. I love your writing! Thanks for sharing. ♥️
Feb 6, 2022·edited Feb 6, 2022Liked by Kelton Wright
Ah, this is a topic that has been a part of my life for a while and then over the past two years I REALLY got how important it was. About 20 years ago I had a head to toe skin rash for 9 months (not kidding - it was horrible). After many doctors and treatments, etc. I ended up at Canyon Ranch and after a battery of tests the conclusion (of doctor, mental health counselor, sports physiologist, trainer and I seem to think there was another) was "you're not breathing". I started practicing breathing to relax and my skin rash disappeared overnight. What I learned was coherence breathing then. I used the Heartmath app and sensor for a number of years.
In the late 70s my dad took a class for high blood pressure on controlling your blood pressure by learning to breathe and warm your fingers. It still works for him - I watched him do it while we were at the ER with what turned out to be a kidney stone (e.g. he was in horrible pain) and it helped him there all these years later.
I however got out of my good habits and never really learned how to breathe with exertion properly with exercise. Fast forward to 2019 when my mom had her first heart attack. After tons of tests they found nothing wrong except she had sleep apnea. Turns out her whole side of the family does. And yes, it shortened her life. She died of another heart attack in early 2021.
In 2020 the pandemic brought breathing back to the forefront. I had stared working with a Feldenkrais practitioner (online: https://bodyandsoulkc.com ) and a wonderful yoga/pilates instructor (https://www.terralacey.com - online now, we started in person) specifically wanting to improve my posture and movement in 2019 - I watched my mom's declining mobility and I really wanted to be able to be mobile as I age. I've been relearning every damn thing because unwinding all these years of how you move - and breathe - just takes awareness, focus and lots of time.
In 2021 I added even more breathing practices, some my best friend discovered. They have helped her tremendously with sleep and being able to breathe in a mask. They are helping me a ton with anxiety - this was the year I learned there were so many other breathing techniques and that it mattered to breathe in AND out through your nose! I started with programs from https://www.stasis.life . Really seems to be helping my nasal allergies, my ears!, my sleep and my challenges with anxiety. Just last month someone introduced me to the Breathwrk app (https://www.breathwrk.com ) and it's really awesome too!
Wishing you well on this very important journey. The first thing we do in life is take a breath. It's also the last thing we do. It's really the foundation for aging well, I'm glad to see so many more talking about it.
What a repository of links! I love this. I'm sorry to hear about your mom, but am joining you on the journey to fight genetics to maintain happy mobility later. Excited to share this with you and see what's worked for you!
I listened to it on audiobook during a drive from Santa Cruz to LA. I had anxiety to start the drive, but spend those ~7 hours consistently breathing 6 seconds in, 6 seconds out through my nose in the manner recommended by the author. It totally calmed me. I still think about the 6 in / 6 out breath often, though I've struggled to turn my breath while exercising (e.g. running) into nasal only. That seems like the final frontier!
Sounds like the time I listened to one Headspace meditation for 5 hours straight on a flight to stave off a panic attack lol - to the final frontier we go!
Just read that book also! As a life long asthmatic and stuffy nosed kid (my nickname in kindergarten was mushhead 😂) I couldn’t believe no one ever told me I should breathe thru my nose! I’ve been trying with running and walking. With running I’m only able to breathe in thru my nose and out thru my mouth, so far. It’s so hard! I also just ordered mouth tape and will be testing that out and checking my sleep stats on my new Oura Ring. Can’t wait to follow along on your journey!
Oooh wow, I didn't even realise there were non nose-breathers out there ! Thank you for the illumination... I am now valuing my nose a lot more.... Good luck with the upcoming self-torture !!! and um, what is "skinning" ? snow-hiking in the nude perhaps ? I'm not familiar with anything cold-weather related.......
LOL - nude snow hiking might just be my next sport. Skinning is when you put "skins" (like very flat narrow sticky rugs) onto the bottom of your skis so you can go uphill and not slide back. Skin up, ski down.
Makes sense you're a nose breather since you do VO! Us mouth-breathers always sound congested. The only VO I could do is for a cold medicine commercial haha.
This was so fascinating as a runner who often notices the lack of communication between my mouth and nose while training. Totally need to snag that book now!
I'm intrigued to buy that book myself! Going through yoga teacher training made me a lot more aware of nose breathing but sometimes it's just impossible if you're not in the right environment or have a sniffle. I think I might check it out!
Great piece!! Coincidentally, I just mentioned to my wife yesterday how many people have problems breathing through their noses. I went through a grueling training program in Thailand for my 128K race in Angkor Wat. Only breathed through my nose during the runs AND had a bandanna over my mouth. During the race I had 0 problems with the heat - somewhere around 95 degrees...
Two things: 1) The song by The Jesus Lizard called Mouth Breather and 2) if you haven't heard of Huberman Lab, it's a podcast by a Stanford neuroscientist who delves into the science of optimizing your health. Here's an ep on breathing: https://hubermanlab.com/dr-jack-feldman-breathing-for-mental-physical-health-and-performance/ and one on cold water for metabolism - https://hubermanlab.com/how-to-control-your-metabolism-by-thyroid-and-growth-hormone/ - Disclaimer - I know he's a tenured Stanford prof who goes into the science behind this stuff, but I also get a "self-help guru" vibe from him that trips my radar. I'm also a believer that the Placebo effect is still an effect and often say "can't hurt/might help," often before hurting myself.
I'm on board with Placebo! If I can convince myself something harmless helps, and then it does, who am I to argue with the power of the mind and body. Thanks for recommendation and disclaim haha - I can't wait to listen!
My husband read parts of this book aloud to me a year ago and we immediately were interested in trying out the mouth-taping. I have sensitive skin so we got the Hypoallergenic "Micropore" Surgical Tape from 3M and haven't had any issues. We also initially started with a tiny square-shaped bit of tape that gently closed the center of our mouths, while still being able to breathe through the sides (and even mumble out a "good night" before falling asleep). The fact that the tape was still in tact when we woke up the next morning was both surprising and motivating! Sometimes I can't tell if the mental clarity I was experiencing the next day was just my feeling a 'placebo effect' of sorts, but I mainly prefer to focus on the long-term benefits anyways. This is a great reminder to look into the book again and try some other breathing exercises! I'm excited and curious how your experience will be, especially with the combination of the Wim Hof teachings! Thank you for sharing.
Ooo good tip on the tape! I tried using a bandaid and it went as you would expect. I'm looking forward to trying this all out! The benefits sound dreamy (even if they're placebo!)
Ooooh so happy to see you've found this book, Kelton! A friend introduced me to it mid-last year and I've been taping my mouth shut to sleep for months. Truthfully the most complex part of the process was finding tape that wouldn't irritate my skin. I've found the benefits to be incredible: improved quality and soundness of sleep, clearer eyes, improved overall mood and energy level, general agitation decrease, decreased brain fog, decreased body tension / headache onset. I was *shocked* and so pleased. Hopefully you'll find handful of benefits, too. While I've tried the nose breathing focus on hikes it's difficult for me to maintain during increased effort and, truthfully, after my mind wanders away on a daydream or an idea or when I try to navigate over rocky terrain. Like meditation, though, I guess just coming back to the (closed mouth) breath is the game plan. I keep trying.
All these comments are making me so excited to try this deeply unsexy practice lol. I can imagine my experience on the trail will be similar - my mind wanders, but we can always nudge her back :)
Oh yeah for sure there is a deeeeeep lack of sexy with my blue Spidertech stretch tape in a single cut to size vertical strip intersecting my lips hahaha. Borderline repulsion, truly. But it's *research* for science! And, like Nora said, everything is copy!
Also a mouth breather. Also currently reading Breath and finding it fascinating. Excited to follow along as you try some of the strategies. My friend, a health coach, gave me some fancy mouth tape to try and it's been sitting on my night stand imploring me to use it for a month now. I think I'll start with the little strip of medical tape and work my way up... why is it so intimidating!? :-)
Really interesting read and inspiration for all who have interest in fitness and community. Someone asked about why I care about improving my fitness when they perceive that I already am. Why do more? The expression on her face when I tried to explain myself seemed to tell me I hadn't given her any insight into my behavior. Now I can just tell her to read Shangrilogs! Thanks Kelton for the flow of information, humor, and great writing. LT
I am, I’m sad to say, a certified mouth-breather 🙃 I felt attacked by Stranger Things, haha.
We’re in great terrible company
Damn…I’ve heard vague things about the mouth-taping from other internet sources, but hearing you talk about it in this way makes me take it seriously. I love your writing! Thanks for sharing. ♥️
Well, we'll see how it goes lol. I'll let you know (or someone will) if I suffocate in my sleep because I taped my mouth shut.
Ah, this is a topic that has been a part of my life for a while and then over the past two years I REALLY got how important it was. About 20 years ago I had a head to toe skin rash for 9 months (not kidding - it was horrible). After many doctors and treatments, etc. I ended up at Canyon Ranch and after a battery of tests the conclusion (of doctor, mental health counselor, sports physiologist, trainer and I seem to think there was another) was "you're not breathing". I started practicing breathing to relax and my skin rash disappeared overnight. What I learned was coherence breathing then. I used the Heartmath app and sensor for a number of years.
In the late 70s my dad took a class for high blood pressure on controlling your blood pressure by learning to breathe and warm your fingers. It still works for him - I watched him do it while we were at the ER with what turned out to be a kidney stone (e.g. he was in horrible pain) and it helped him there all these years later.
I however got out of my good habits and never really learned how to breathe with exertion properly with exercise. Fast forward to 2019 when my mom had her first heart attack. After tons of tests they found nothing wrong except she had sleep apnea. Turns out her whole side of the family does. And yes, it shortened her life. She died of another heart attack in early 2021.
In 2020 the pandemic brought breathing back to the forefront. I had stared working with a Feldenkrais practitioner (online: https://bodyandsoulkc.com ) and a wonderful yoga/pilates instructor (https://www.terralacey.com - online now, we started in person) specifically wanting to improve my posture and movement in 2019 - I watched my mom's declining mobility and I really wanted to be able to be mobile as I age. I've been relearning every damn thing because unwinding all these years of how you move - and breathe - just takes awareness, focus and lots of time.
In 2021 I added even more breathing practices, some my best friend discovered. They have helped her tremendously with sleep and being able to breathe in a mask. They are helping me a ton with anxiety - this was the year I learned there were so many other breathing techniques and that it mattered to breathe in AND out through your nose! I started with programs from https://www.stasis.life . Really seems to be helping my nasal allergies, my ears!, my sleep and my challenges with anxiety. Just last month someone introduced me to the Breathwrk app (https://www.breathwrk.com ) and it's really awesome too!
Wishing you well on this very important journey. The first thing we do in life is take a breath. It's also the last thing we do. It's really the foundation for aging well, I'm glad to see so many more talking about it.
What a repository of links! I love this. I'm sorry to hear about your mom, but am joining you on the journey to fight genetics to maintain happy mobility later. Excited to share this with you and see what's worked for you!
I read this as well and was pretty struck by it!
Curious to know if it inspired any changes!
I listened to it on audiobook during a drive from Santa Cruz to LA. I had anxiety to start the drive, but spend those ~7 hours consistently breathing 6 seconds in, 6 seconds out through my nose in the manner recommended by the author. It totally calmed me. I still think about the 6 in / 6 out breath often, though I've struggled to turn my breath while exercising (e.g. running) into nasal only. That seems like the final frontier!
Sounds like the time I listened to one Headspace meditation for 5 hours straight on a flight to stave off a panic attack lol - to the final frontier we go!
Just read that book also! As a life long asthmatic and stuffy nosed kid (my nickname in kindergarten was mushhead 😂) I couldn’t believe no one ever told me I should breathe thru my nose! I’ve been trying with running and walking. With running I’m only able to breathe in thru my nose and out thru my mouth, so far. It’s so hard! I also just ordered mouth tape and will be testing that out and checking my sleep stats on my new Oura Ring. Can’t wait to follow along on your journey!
Ooo keep me posted! And way to go on at least inhaling through the nose while running - I am not there yet lol
Will do, it really is so hard breathing through your nose and running!
Adding this book to my list and looking forward to hearing more about your journey in breathing!
Oooh wow, I didn't even realise there were non nose-breathers out there ! Thank you for the illumination... I am now valuing my nose a lot more.... Good luck with the upcoming self-torture !!! and um, what is "skinning" ? snow-hiking in the nude perhaps ? I'm not familiar with anything cold-weather related.......
LOL - nude snow hiking might just be my next sport. Skinning is when you put "skins" (like very flat narrow sticky rugs) onto the bottom of your skis so you can go uphill and not slide back. Skin up, ski down.
Makes sense you're a nose breather since you do VO! Us mouth-breathers always sound congested. The only VO I could do is for a cold medicine commercial haha.
Hahaha ! Oh hum, I really know nothing of winter sports 🤣 live and learn !
This was so fascinating as a runner who often notices the lack of communication between my mouth and nose while training. Totally need to snag that book now!
My nose is already nervous about exercising now and what sort of hoops I'm going to make it jump through 😂
I'm intrigued to buy that book myself! Going through yoga teacher training made me a lot more aware of nose breathing but sometimes it's just impossible if you're not in the right environment or have a sniffle. I think I might check it out!
It's heavy on the anecdotes, but I'm really enjoying it!
I LOVE the Nestor book! I recommend it to most of my patients, and usually find that taping at night does help my morning acuity and energy levels!
Morning acuity is what I am after — this is encouraging!
Great piece!! Coincidentally, I just mentioned to my wife yesterday how many people have problems breathing through their noses. I went through a grueling training program in Thailand for my 128K race in Angkor Wat. Only breathed through my nose during the runs AND had a bandanna over my mouth. During the race I had 0 problems with the heat - somewhere around 95 degrees...
That's amazing! This has me so excited!
And well you should be...if I can do it anyone can...
Two things: 1) The song by The Jesus Lizard called Mouth Breather and 2) if you haven't heard of Huberman Lab, it's a podcast by a Stanford neuroscientist who delves into the science of optimizing your health. Here's an ep on breathing: https://hubermanlab.com/dr-jack-feldman-breathing-for-mental-physical-health-and-performance/ and one on cold water for metabolism - https://hubermanlab.com/how-to-control-your-metabolism-by-thyroid-and-growth-hormone/ - Disclaimer - I know he's a tenured Stanford prof who goes into the science behind this stuff, but I also get a "self-help guru" vibe from him that trips my radar. I'm also a believer that the Placebo effect is still an effect and often say "can't hurt/might help," often before hurting myself.
I'm on board with Placebo! If I can convince myself something harmless helps, and then it does, who am I to argue with the power of the mind and body. Thanks for recommendation and disclaim haha - I can't wait to listen!
My husband read parts of this book aloud to me a year ago and we immediately were interested in trying out the mouth-taping. I have sensitive skin so we got the Hypoallergenic "Micropore" Surgical Tape from 3M and haven't had any issues. We also initially started with a tiny square-shaped bit of tape that gently closed the center of our mouths, while still being able to breathe through the sides (and even mumble out a "good night" before falling asleep). The fact that the tape was still in tact when we woke up the next morning was both surprising and motivating! Sometimes I can't tell if the mental clarity I was experiencing the next day was just my feeling a 'placebo effect' of sorts, but I mainly prefer to focus on the long-term benefits anyways. This is a great reminder to look into the book again and try some other breathing exercises! I'm excited and curious how your experience will be, especially with the combination of the Wim Hof teachings! Thank you for sharing.
Ooo good tip on the tape! I tried using a bandaid and it went as you would expect. I'm looking forward to trying this all out! The benefits sound dreamy (even if they're placebo!)
Ooooh so happy to see you've found this book, Kelton! A friend introduced me to it mid-last year and I've been taping my mouth shut to sleep for months. Truthfully the most complex part of the process was finding tape that wouldn't irritate my skin. I've found the benefits to be incredible: improved quality and soundness of sleep, clearer eyes, improved overall mood and energy level, general agitation decrease, decreased brain fog, decreased body tension / headache onset. I was *shocked* and so pleased. Hopefully you'll find handful of benefits, too. While I've tried the nose breathing focus on hikes it's difficult for me to maintain during increased effort and, truthfully, after my mind wanders away on a daydream or an idea or when I try to navigate over rocky terrain. Like meditation, though, I guess just coming back to the (closed mouth) breath is the game plan. I keep trying.
All these comments are making me so excited to try this deeply unsexy practice lol. I can imagine my experience on the trail will be similar - my mind wanders, but we can always nudge her back :)
Oh yeah for sure there is a deeeeeep lack of sexy with my blue Spidertech stretch tape in a single cut to size vertical strip intersecting my lips hahaha. Borderline repulsion, truly. But it's *research* for science! And, like Nora said, everything is copy!
Also a mouth breather. Also currently reading Breath and finding it fascinating. Excited to follow along as you try some of the strategies. My friend, a health coach, gave me some fancy mouth tape to try and it's been sitting on my night stand imploring me to use it for a month now. I think I'll start with the little strip of medical tape and work my way up... why is it so intimidating!? :-)
I'm starting during the day! I want proof I can breathe before I fall asleep haha. So I'm right there with you. Feeling intimidated but hopeful.
Really interesting read and inspiration for all who have interest in fitness and community. Someone asked about why I care about improving my fitness when they perceive that I already am. Why do more? The expression on her face when I tried to explain myself seemed to tell me I hadn't given her any insight into my behavior. Now I can just tell her to read Shangrilogs! Thanks Kelton for the flow of information, humor, and great writing. LT
Hahah, thanks LT. "Why do more" is so foreign to us.