Modified and translated by CFJA
Pillow Choice: Soft and Low
A pillow that is too high:
- Forces the neck into excessive flexion
- Compresses the airway
- Interferes with nasal breathing
This often triggers mouth breathing.
Key points:
- Soft is better than firm
- Lower is better than higher
If back sleeping feels comfortable, a pillow is not mandatory.
If the neck feels strained:
- Roll a small towel
- Place it gently under the neck
This supports the natural cervical curve without lifting or compressing the throat.
Mouth Taping: A Gradual Approach
- Beginners: one vertical strip of medical tape
- With experience: covering the entire lips is acceptable
Important rules:
- No discomfort
- No feeling of suffocation
- Stop immediately if anxiety occurs
Mouth taping is meant to guide breathing, not force it.
Support for Severe Mouth Breathing
For those who struggle with mouth taping:
🔳Nasal dilator strips (commonly used in sports) are recommended.
They:
- Gently widen the nasal passages
- Make nasal breathing easier
- Reduce discomfort when using mouth tape
They can be used together with mouth taping.
Sleep Is Nightly Posture Training
Every night, for 6–8 hours,
your body is learning posture unconsciously.
- Poor breathing reinforces poor posture
- Smooth nasal breathing reinforces healthy posture
Over years, this determines whether:
- Posture collapses with age
- Or remains upright, balanced, and youthful
Correct Breathing Creates a Beautiful Body 01