Hi, I am Dr.
Ajani, and today I'm going to watch with you a segment from Dr.
Huber's podcast about the jawline.
Something simple and easy apparently that you can do at home.
Not only helps your jawline, but also helps balance testosterone,
estrogen, hormone, sleep, and so on.
A viewer sent it to me and said, Hey, Dr.
Jani, will you react?
Here I am.
I'll watch it with you.
I haven't seen it yet.
Let's.
There's now a lot of literature showing that breathing through
the nose, not through the mouth is powerful for improving lots of things.
First of all, it improves cosmetic features of the jaw in face.
This was first well established by my colleagues at Stanford in a book called
Jaws, the Story of a Hidden Epidemic.
This is by Sandra and Paul.
Who are both, uh, faculty at Stanford as a forward by Robert
Sapolsky, the Great Robert Sapolsky.
And, uh, it also has a heavy endorsement up front by Jared
Diamond, the author of, uh, guns, germs and Steel, the Pulitzer Winner.
So a lot of heavy hitters on this book.
Jaws, it's not a book that a lot of people know about, unfortunately,
but it really describes the benefits of nasal breathing and the.
Terrible things that happen when people, in particular children, but
adults also are heavy mouth breathers.
So mouth breathers have changes in the cosmetics that they're
facing, jaw that are really bad.
Um, in terms of at attractiveness, and this was done in twin studies, you can
look in the book and see some of this.
It's really dramatic how being a mouth breather tends to make the chin drop
back, be behind the upper mandible.
There's a lengthening in the face, a drooping of the eyes.
It can be quite dramatic or modest, depending on how.
Pretty dramatic, huh?
I mean, we talk about, a lot of people ask me about viewing and
that's when you put the tongue up on the hard pallet in the soft pal
area and you push up to grow the jaw.
But that is fascinating and that is a great read.
Uh, we talk about jaw lines all the time, and how important is that
aesthetically, but also, remember my generation, a lot of times before you
got braces, they'd pull the teeth.
So a lot of us.
A bit of micro natia or the, the retraction of that jawline.
It's why jawline, fillers, jawline treatments to improve the jawline
is hugely trending at this point.
And as he's saying, it's very aesthetically oriented.
Let's keep going.
Absolutely fascinating.
Your mouth breathing.
Now, sometimes we have to breathe with our mouths, but there's also a lot of
data and studies described in this book Jaws that describe how nose, breath.
in wakefulness and in sleep promotes all sorts of positive things related
to not just cosmetics, but also the improvement of gas exchange of carbon
dioxide and oxygen in the body.
And as well, it can modify levels of different neurotransmitters
and neuromodulators in ways that positively can impact hormones.
So, Is one of the most amazing parts of what he's talking about that I'm very
intrigued in because in my patients of course, I see hormone loss, serotonin,
dopamine changes, and that goes along with sleep, exercise, and nutrition.
So look at what nutrition can do and nose breathing.
Let's go on to hear what he's going to say.
But nose, breath.
absolutely affects hormones, has been shown to change growth
hormone and help improve that.
Um, but I deal with hormones every day in practice because it affects
the skin, the look and the bone.
This'll be fascinating.
Let's see.
Oh, believe it or not, being a nasal breather and avoiding being
a mouth breather can actually positively impact hormones.
And in particular the hormones, testosterone and estrogen.
Although the way that it does that is by making you a better sleeper,
which allows you to produce more testosterone and the appropriate
amounts of testosterone and estrogen.
But it does that in part through indirect mechanisms, because deep sleep
supports the gonads, the ovaries, and, and the testicles and the turnover of
cells, and the production of cells.
Remember, in the, in the ovary particular cells and the egg follicles
themselves make estrogen, and in the, in the test, in the testicle that
the sto cells and the lidex cells are important for the formation of sperm
and for testosterone respectively.
So, What does this all mean?
This means keep in mind how much we talk on this channel about
natural ways to improve hormones and testosterone always the best.
I'm going, let's see what he was on to say about nasal breathing, but
it's something that I had to train.
Myself to do.
I grew up, you know, when you play hockey, you get hit in the head.
If you can't get the puck the normal way, hit the guy in the, in
the face with the, with the stick.
So I had my nose readjusted all the time and just changing
how you breathe at night.
It's hard at first.
Let's hear, hear what he says, but.
S so important, we have to be breathing properly.
It almost sounds kind of, uh, you know, uh, like kind of new agey, like,
oh, you have to breathe properly, get your hormones right, but no, you
have to breathe properly to get your breathing and sleep right, so that
your sleep can actually be deep enough and you're not entering apnea states.
And then that will support Gonad function.
And I wouldn't be.
Putting this out as one of the main behavioral tools up front.
If it weren't for the fact that the effects of apnea on these hormones are
dramatic and terrible, and the positive effects of getting breathing right
on these hormones, testosterone and estrogen are dramatic and wonderful.
So let's talk about a few of those studies briefly so I can underscore
the value of proper breathing in order to optimize hormone.
And sleep.
Did you hear that about sleep?
Do not miss that.
We talk about sleep so much on this channel and the
connection between hormones.
I love this lecture, so I was able to find at least four quality studies showing
that when apnea is reduced in sleep or eliminated, there are significant
increases in testosterone and males.
Proper estrogen to testosterone ratios in females, and the way
that it works is very interesting.
Apparently it works by reductions in cortisol.
Now, cortisol is a stress hormone that is released early in the day as
we wake up and serves healthy roles in protecting us against infection,
reducing inflammation, et cetera.
But you don't want cortisol to be too high, and you certainly don't want to
elevate it too long throughout the day.
and so you hear 'em talk about testosterone to estrogen and females.
Keep in mind, the female has a higher testosterone than a
male rela in relative terms.
So important.
That's why a lot of the females are on.
Testosterone pellets.
We all know because now we've been told a lot in the last decade or so
that getting proper sleep is important for all these aspects of health.
Getting proper sleep can, um, really offset all the reductions in testosterone
and estrogen and reductions in fertility that occur if we don't get enough sleep.
But seldom is it discussed how sleep actually adjusts things like testosterone
and estrogen, and it does it by modifying cortisol so the molecule cholesterol can.
Converted into testosterone or estrogen, but there's a competition
whereby the cholesterol will turn into cortisol and not testosterone,
or it'll turn into cortisol and not estrogen if stress levels are too high.
So the simple version of this is getting your breathing right.
During the waking hours, meaning primarily unless you're working out really
hard or there's some other reason why you're maybe eating or speaking, that
you need to be breathing through your mouth, you should be a nose breather.
There's really good evidence for that Now, and in sleep, you also
want to be a nose breather because that's going to, I love that.
And also, keep in mind, uh, insulin resistance plays a role here in the apnea.
He might be gonna talk about that in a minute.
We'll listen to a little bit.
Increase the amount of oxygen that you're bringing into your system and the amount
of carbon dioxide that you're offloading.
There are other positive effects of it as well, but you're basically reducing apnea.
Breath holding in sleep leads to buildup of carbon dioxide and leads to increases
in cortisol, which then decrease testosterone and decrease estrogen
in negative ways across all sexes.
Okay, so the simple version of this is get your breathing right.
So how do you do that?
How do you get your breathing right?
Well, for some people that have severe sleep, AP.
, they're going to need the C P A P machine.
This is a machine that you actually put on your face and
it helps you breathe properly.
Tough one.
. Many people, however, are starting to do this thing of taping their mouth shut.
Now this sounds a little bit extreme and you certainly don't want to, uh,
do this in any way that's dangerous.
James Nester talked about this in his book.
Um, breath, the New Science of a Lost Start That Simply tape and shut the mouth
with some tape that, uh, will allow you to open your mouth if you really need
to during sleep, can allow people to shift over from being mouth breathers
and snorers, uh, to nose breathers.
In the daytime, the best way to get good at nasal breathing is
to dilate the nasal passages.
Cause a lot of people have a hard time breathing through their nose.
And one way to do this is to just breathe through your nose more.
And one way to do that is that when you exercise, in particular
cardiovascular exercise, most of the time, provided you're not in maximum
effort, you should be nasal breathing.
Interesting.
I love that St.
That advice, that information finding up This morning, I got a
question on my YouTube, Hey, what about Botox for nasal flaring?
People are so concerned about aesthetics versus function and, and
that worries me, but imagine here, let's get this a little bit bigger here.
Imagine here what he's talking about.
In terms of the hormones, the balance, the sleep, I'll add in nutrition and
I'll add in insulin, cortisol resistant.
You want to think about all those points.
But be mindful of your breathing and train yourself to breathe through the nose.
There's various techniques we'll talk about down the road as to what you can do.
The first thing is set your mind and understand how
important nose breathing is.
Sleep, diet, nutrition.
Before you think of any treatments, uh, aesthetically, you have
to maximize all these factors.
I put a complete video up here on things you can do at home, keep your skin, and.
Beautiful, healthy and vibrant.