Before I mention this week's exercises I wanted to share something interesting (to me, anyway). Since I was a child I have this annoying habit of picking skin off my fingers. I always did this when say my stepfather was being verbally abusive towards my mother. I would go to "another place" while all the shouting was going on because if my stepdad heard me cry he'd come in my room and scream at me. When the fights were over I would find piles of dead, picked-off skin on the floor and in my covers. I usually picked to the point of bleeding; the pain snapping me back to reality. Teachers used to call my mom concerned whenever it came time for fingerprinting because I always picked mine away.
I continue to pick the skin on my fingers, and it's at its worse when my hormones are fluctuating. This habit has spread to lip biting and I used to also scratch at scabs on my head, which caused thinning of hair in three places on my scalp. For whatever reason I finally stopped that habit, but the lip biting continues.
The myofunctional therapist said the reason I do these things because its my body's way of releasing serotonin (a neurotransmitter responsible for normal sleep, it alleviates stress, stabilizes moods, relieves pain and helps muscles relax). I learned that it's derived from tryptophan, which is an essential amino used by the brain to produce serotonin.
To increase tryptophan levels I need to eat better - more fresh veges, high-fiber fruits, legumes, nuts and seeds, meats and whole grains. And most importantly stay away from sugar. Also I need to keep same sleeping pattern and get eight hours every night. No eating three hours before bed (sweets, soda and caffeine should be consumed six hours before bed - ouch!). I am also to practice diaphragmatic breathing whenever I am under stress. I'm learning that when we breathe with the diaphragm air is pulled into the lowest parts of the lungs where oxygen exchange is most efficient. Other benefits include slower heart rate, lower blood pressure, relaxed muscles, and lowered anxiety. Also have to exercise regularly, so I'm hoping the hubby will be interested in more walks =)
So where is your tongue placed when your face/mouth is relaxed? I learned that the neutral rest position consists of closed lips, a tongue sucked up on the roof of the mouth with a dropped jaw so the back teeth are separated. I always thought a rest position would consist of the tongue sitting on the lower jaw.
Exercises - Week One:
1) Suck It Up - strengthens the muscles that suck the tongue up
Suck up in the pocket; keep sides even and inside the arch
Stretch the string
Make caves under the tongue
Do 10 one second apart or slower
Rest for a few seconds; repeat another set of 10
Do at least 100 every day
2) Neutral Rest Position
Close your lips and breathe through your nose
Suck your tongue up in the pocket
Teeth apart slightly in the back
3) Diaphragmatic Breathing
Place one hand on your chest and one on your belly (diaphragm)
Breathe in through your nose - your belly goes out
Breathe out through your nose - your belly goes in
Your chest should not rise and fall
Avoid the habit of mouth breathing, but it is okay to do so when performing strenuous activities, where the muscles need more oxygen. Also if your nose in congested you don't have much choice.
And a reminder of exercises from last week: chew small bites of food on both sides of the mouth, while using the tongue to sweep side to side; also massage each masseter muscle for about 10 seconds, five times a day.
4 hours ago