Recommendations

Over the years, I have discovered simple yet effective at-home tools to help myself, my family, and my clients. I’ve created this list of recommendations specifically for you. When reviewing this list, please don't try to implement everything at once; that rarely works, and overly lofty goals can actually hinder progress.

Instead, I recommend starting small and building over time. Even implementing a single habit takes work, so pick one thing from this list that you will truly enjoy, even if you feel you "need" a different tool more. To be healthy, we must return to simple joy! You will be much more consistent if you enjoy what you are doing.

Breathing

It has been said that you should only breathe through your mouth as often as you eat through your nose! Proper nasal breathing is a "Master Key" to good health, as nasal breathers receive up to 20% more oxygen than mouth breathers. While facial structure varies for everyone, here are a few recommendations to help you correct the habit of mouth breathing:

• The Myomunchee: Chew this device twice per day. Start with 1 minute and work up to 5 minutes as you get stronger. myomunchee.com

• The Liptrainer Patakara: A small device used to improve lip closure and nasal breathing. The manufacturer recommends four 3-minute sessions per day. I personally use this twice a day alongside the Myomunchee with great results, though some may need the full four sessions for best results. liptrainer-patakara.com

• Mouth Taping: There are multiple brands available; find one that works for you. Note: Ensure you can breathe clearly through your nose before attempting to tape your mouth. Breath strips can help.

• Recommended Reading:

  • Jaws: The Story of a Hidden Epidemic by Sandra Kahn

  • Mouth Matters by Carol Vander Stoep

• Airway Dentists: Life Dental & Orthodontics and Shadelands Pediatric Dentistry.

Nervous System

• Tim Anderson’s Original Strength Program: I highly recommend this to anyone with a brain! Seriously, we all need to "reset" our nervous systems through movement. Tim’s program is simple, effective, and takes only 15 minutes a day. Consistency will help you sleep better, increase your energy, and feel calmer. originalstrength.net

• The Listening Program (Advanced Brain Technologies): This at-home program involves listening to specially altered classical music for 15–30 minutes a day to improve brain function. I love this program! It has improved my stress tolerance, posture, and overall joy. It’s a great investment for families since multiple members can use it. advancedbrain.com

• Morning & Evening Light: Walking outside in natural light helps set your circadian rhythm and supports your endocrine system.

• Digital Detox: Get off the phone! While phones are great tools, they can also be dangerous. Constant notifications and mindless scrolling contribute to addiction, depression, and anxiety. We need downtime and even boredom to be creative and human. Try reading a physical paper book and reclaiming real human connection.

Fascia

Fascia is the continuous, three-dimensional connective tissue matrix that interconnects our muscles, organs, bones, and nerves. Once dismissed as "packing material," it is now recognized as a sensory-rich network crucial for movement efficiency and pain modulation.

• Melt Method: An amazing way to rehydrate fascia, improving mobility and reducing pain. meltmethod.com

• Block Therapy: A method for releasing deep adhesions by lying on a "block" and breathing deeply. blocktherapy.com

• Fascia Hopping: Watch Video

Lymph

Keeping your lymphatics moving is vital for detoxification.

• T-Tapp Exercises: Highly effective for lymphatic flow. Video 1 | Video 2 | Video 3

• Dr. Perry’s Big Six: Watch Video

• Dry Brushing: Watch Video

• The "Double Whammy": The Melt Method, Block Therapy, and Fascia Hopping all help release fascia and move lymph simultaneously!