CW Vol 2 Ed. 37 - Don’t Miss the Window: How Childhood Breathing Shapes Lifelong Health
Your child’s airway health influences more than just their smile. It affects how they sleep, how well they can focus, and even long-term risks for health conditions. Experts like Dr. Mark Burhenne stress that airway problems in kids are often overlooked — sometimes even mistaken for ADHD or behavior issues.
Dr. Kalli Hale, founder of Toothpillow, explains that when jaw growth is restricted, the face and airway develop differently. This can lead to mouth breathing, poor sleep, bedwetting, and learning challenges. The good news? Parents have a unique opportunity to guide healthy airway growth early on.
Why Airway Health Matters for Kids
Room to Grow – Breastfeeding and chewing firm foods help jaws widen, creating space for straight teeth and an open airway.
Nutrients for Growth – Vitamins A and D (found in cod liver oil, dairy, and eggs) are critical for healthy bone and jaw development.
Smart Snacks – Processed carbs (like crackers and cheddar bunnies) fuel cavities and often send kids to the dentist for major work under anesthesia. Healthier swaps include cheese sticks, apple slices with nut butter, yogurt, grapes, or meat sticks.
Better Sleep, Better Focus – Supporting nasal breathing early can change a child’s health trajectory, improving energy, attention, and learning.
“Medicating children who have ADHD without checking for airway issues is malpractice.” - Mark Burhenne, Ask the Dentist
🔎 Common Signs of Airway Issues in Children
Snoring or noisy breathing at night
Sleeping with mouth open
Restless sleep, tossing and turning
Morning headaches or dry mouth
Bedwetting beyond the typical age
Trouble focusing or ADHD-like behavior
Chronic nasal congestion or allergies
Teeth crowding early or jaw underdevelopment
Everyday Actions That Make a Difference
Encourage breastfeeding where possible.
Choose chewy, nutrient-rich foods — such as apples, carrots, meats, and cheese — to help stimulate jaw growth and strengthen airway development.
Watch for red flags: snoring, open-mouth sleeping, restless nights, or trouble focusing.
Ask an airway-trained dentist or pediatric ENT for an evaluation if concerns arise.
🧸 Resource Spotlight: Toothpillow
Toothpillow is a telehealth program designed for kids ages 3–12. It helps parents catch airway and jaw issues early and often prevents the need for braces or extractions later.
What you’ll find:
A free online screening with simple photo uploads.
A nighttime appliance that gently supports jaw growth.
Daily app-based exercises to strengthen breathing muscles.
Nasal hygiene support for easier, clearer breathing.
Monthly virtual monitoring with professional feedback.
Save the Date: Join Toothpillow’s Dr. Kalli Hale on September 30, 2025, for a free webinar about how airway health can transform children’s lives. (If you are reading this after the date, explore the Toothpillow website to see if there are other webinars!
Learn More
Visit the Toothpillow website: https://www.toothpillow.com/.
Find an Airway Trained Dentist here.
or scan the QR code.Sign up to receive Dr. Burhenne’s weekly newsletter here.
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
9/10/2025
CW Vol 2 Ed. 34 - Your Oral Microbiome: Why Killing All Germs Makes You Sick
Your mouth is home to a community of bacteria — some harmful, but many essential to keeping your teeth, gums, heart, and brain healthy. Dr. Mark Burhenne and Patrick McKeown stress that protecting this community, known as the oral microbiome, is critical for your overall wellbeing.
Why the Oral Microbiome Matters
When it’s balanced, the oral microbiome:
Keeps cavity- and gum-disease-causing bacteria in check.
Helps control inflammation that can affect your heart, blood vessels, and brain.
Supports nitric oxide (NO) production, which helps regulate blood pressure and immune defense. (We’ll take a deep dive into nitric oxide next week!)
Works closely with the gut microbiome — what happens in your mouth influences your whole body.
“The answer is 100 percent yes. If the patient, if it's a child or an adult, is mouth breathing, that is the number one cause of an oral dysbiosis.” —Dr. Mark Burhenne, Ask the Dentist
Common Habits That Harm Your Microbiome
Using alcohol-based or antibacterial mouthwash daily.
Brushing with foaming toothpaste containing harsh surfactants and emulsifiers.
Overusing “whitening” products that disrupt the protective biofilm.
Mouth breathing, which dries out the mouth and lowers pH.
How to Protect and Feed Your Oral Microbiome
Choose microbiome-friendly toothpaste – Look for non-foaming, non-antibacterial formulas.
Skip harsh mouthwash – Swish salt water, baking soda, or xylitol water rinses instead.
Scrape your tongue daily – Tongue scraping reorganizes oral biofilm, removes sulfur-producing bacteria linked to bad breath, and enhances nitrate-to-nitric-oxide conversion.
Stay hydrated and breathe through your nose – Saliva is your mouth’s natural defense.
Eat for your bacteria:
Greens that fuel nitric oxide: Arugula, romaine, butter lettuce, bok choy, fennel, and fresh herbs like cilantro are excellent sources of nitrates that your oral bacteria convert into nitric oxide — supporting circulation, blood pressure, and immune defense.
Fiber for balance: Apples, pears, cauliflower, mushrooms, flaxseed, and chia seeds help feed beneficial bacteria in both the mouth and gut.
Pair smartly: Combining vegetables with calcium-rich foods (like cheese, yogurt, or sardines with bones) helps your body use minerals more efficiently and supports strong teeth.
Chew your greens: The act of chewing activates the nitrate-to-nitric oxide pathway and boosts saliva flow — your mouth’s natural defense.
Quick Tip: Upgrade Your Oral Care in 3 Steps
Swap your toothpaste – Find one without SLS, triclosan, or peroxide. Ingredients like hydroxyapatite or xylitol strengthen enamel and protect the microbiome.
Replace daily mouthwash – Instead of antibacterial rinses, use plain water, a mild saline rinse, or chew sugar-free xylitol gum to stimulate saliva.
Add tongue scraping – Just 10 seconds morning and night reduces odor-causing bacteria and supports nitric oxide production.
Learn More
Find Dr. Berhenne’s toothpaste recommendations: here.
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
8/20/2025
CW Vol 2 Ed. 33 - Mouth Breathing: The Overlooked Habit Sabotaging Your Health
Most of us don’t think twice about how we breathe. But according to dentist, author and sleep medicine advocate, Dr. Mark Burhenne and breathing expert Patrick McKeown, breathing through your mouth — even for part of the day or night — can quietly harm your oral health, your sleep, and your overall well being.
Why Mouth Breathing Is a Problem
When you breathe through your mouth instead of your nose:
Your mouth dries out, lowering saliva flow.
pH drops, favoring bacteria that cause cavities and gum disease.
The oral microbiome — the community of bacteria that protect your teeth, gums, and even your heart — becomes imbalanced (“oral dysbiosis”).
Your airway is more likely to collapse during sleep, worsening snoring and sleep apnea.
You lose more moisture, leading to dehydration, fatigue, and brain fog.
“If the oral microbiome starts repopulating in a desiccated (dry) environment, it becomes more pathogenic (capable of causing disease.) You’re supporting the bugs that don’t like oxygen.” —Dr. Mark Burhenne, Ask the Dentist
Nighttime: The Hidden Danger Zone
Even people who breathe through their nose all day often switch to mouth breathing at night without realizing it. During sleep, saliva glands slow down, so an open mouth dries quickly — and that dryness can stick airway tissues together, increasing the chance of breathing interruptions.
Signs you might be mouth breathing at night include:
Waking with a dry mouth or sore throat
Morning headaches
Frequent nighttime bathroom trips
Snoring or restless sleep (ask your bed partner if you snore)
Why Nose Breathing Wins
Nose breathing:
Filters and warms the air
Maintains moisture and saliva levels
Supports nitric oxide production, which helps regulate blood pressure and fight infections
Keeps the oral microbiome balanced
What You Can Do
Check your nasal airway – If you can’t comfortably breathe through your nose for several minutes, address nasal congestion or structural issues first.
Train yourself to nose breathe – During light activity, keep your mouth closed; this builds habit and strengthens your airway muscles.
Consider safe mouth taping at night – Use only products designed for this purpose, and only if nasal breathing is clear and comfortable.
Optimize your sleep environment – Improve bedroom ventilation or crack a window to keep CO₂ levels lower.
Quick Quiz: Are You a Mouth Breather?
Try these 3 simple self-checks from Dr. Mark Burhenne and Patrick McKeown:
Morning Mouth Test: Wake up and notice — is your mouth dry or your throat scratchy? That’s a sign your mouth was open during sleep.
Resting Breath Check: While sitting or standing still, close your mouth and breathe through your nose for 3 minutes. If it feels difficult or you switch back to your mouth, you may have nasal blockage or habit-related mouth breathing.
Light Exercise Challenge: During a short walk or other light activity, keep your lips sealed. If you quickly feel “air hungry,” your nose breathing muscles and patterns need retraining.
Why it matters:
Nose breathing filters and warms air, supports healthy saliva flow, and helps keep blood pressure in check — mouth breathing doesn’t.
Learn More
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
8/13/2025