03. OTC Nasal Dilators
Effective breathing is key during sleep and it's possible you may have structural issues in your head, nose and/or throat or even below which are negatively impacting your ability to breathe. These include:
Your nasal passages are too narrow making it challenging to get adequate air in and out
- Reasons for this include the following below. You may use your testing technique to determine if any of these apply to you.
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- Your palate is too narrow. Chronic mouth breathing feeds into this developmental pattern. To learn more about why we develop narrow faces read here.
- You have enlarged turbinates or polyps in your nasal cavity reducing the flow of air here.
- You have increased neuromuscular tension in your head, neck and/or below which closes down your airway.
- You have sinus congestion due to underlying toxins and/or pathogens.
- Or some or all of the above as they tend to contribute to each other.
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Your oropharangeal airway is being occluded
- If you are mouth breathing during sleep, there is a tendency for your jaw and thus tongue to slide back into your throat which can potentially occlude your airway. This may happen more if you sleep on your back. Furthermore, if your palate is too narrow, your tongue can have a difficult time posturing on the roof of your mouth (preferred place where your tongue should naturally rest) making it more likely to mouth breathe. This fosters a pattern of the tongue sliding back into the throat occluding the airway.
Your airway is collapsing
- If you are mouth breathing during sleep it disrupts the pressure relationship within your airway making it more likely for your airway to collapse.
- If you are not appropriately using your diaphragm and abdominals to breathe this can also affect the air pressure in your airway making it more prone to collapse.
- Malocclusion creates increased neuromuscular tension in your head, neck and jaw and even below to your rib cage, pelvis and feet. This can also make your airway prone to collapse.
If you have narrow nasal passages limiting your ability to breathe through your nose, there are also some "over-the-counter" or "do-it-yourself" options to increase the size of your nasal passages when you sleep.
Browse the following 4 options or use your testing technique to determine if any would benefit you.
1. Intake Breathing Nasal Openers
- Intake Breathing nasal openers which use magnets to widen your nares. We find this to be the most effective method in this category. If only it looked cool to wear the expander all day long!
2. Nasal Cones
- Nasal Cones can be inserted directly into your nose to keep them open.
3. Nasal Dilators
- These can be inserted directly into your nose to keep them open.
- Nasal Dilators.
4. Breathe Right Nasal Strips
- Breathe Right nasal strips are adhesive strips that you place over your nose to widen the nares.
- If your nose tends to be more "hooked" or have a larger distance from your face, these tend to not work as well.
There are many other structural solutions to breathing and sleep problems.
Browse the following 1-8 options or you may use your testing technique to determine if any pertain to you.
Sleep issues can be rooted in physiological and emotional problems.
Browse the following 2 options or you may use your testing technique to determine if any pertain to you.
Enjoy these other related Master Guide items to Resonate Health:
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