Beyond Breathing

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Welcome back to Beyond Breathing, the podcast for everyone who breathes and sleeps. I’m your host, Lancette VanGuilder. 

Today we’re exploring one of the simplest, most powerful—and surprisingly overlooked—tools for better breathing and sleep: humming. 

Yes, that sound we often associate with boredom, daydreaming, or your favorite tune stuck in your head… turns out, it’s a biological superpower. And for people dealing with sleep apnea, snoring, or disordered breathing, humming might be a game-changer. 

Sit back and listen in, or hum along, as we explore the healing power of humming. 

Let’s start with the science. 

When you hum, you’re not just making a sound—you’re creating a vibration that resonates throughout your airways, nasal passages, and sinuses. This does three big things: 

1. Boosts nitric oxide production. 

Nitric oxide is a natural gas your body produces that helps open up blood vessels, reduce inflammation, and improve oxygen delivery. Studies show humming can increase nitric oxide levels by up to 15x compared to quiet breathing. 

2. Improves nasal airflow. 

Many people with sleep apnea or disordered breathing are “mouth breathers.” Humming helps keep the nose engaged, encouraging nasal breathing, which is healthier for sleep and airway stability. 

3. Activates the vagus nerve. 

Humming stimulates the parasympathetic nervous system—the “rest and digest” side—helping you feel calm, lower heart rate, and reduce stress before sleep. 

So how does this tie to sleep apnea and disordered breathing? 

• In sleep apnea, the airway collapses or becomes blocked. Stronger, healthier airways mean less collapse. Humming can actually strengthen the muscles of the throat and soft palate, creating more tone and stability. 

• Humming also promotes nasal breathing, which reduces airway resistance and snoring. 

• Some early research suggests regular humming exercises may reduce apnea-hypopnea events by improving airway function and oxygenation. 

Think of it like a natural, no-cost, built-in airway workout. 

The benefits don’t stop at sleep. Regular humming may: 

• Reduce sinus infections and congestion by improving nitric oxide circulation. 

• Improve blood pressure and circulation through better oxygen exchange. 

• Calm anxiety and stress—important because high stress makes sleep apnea worse. 

It’s a beautiful example of how something so simple can ripple across your entire body. 

Now, you might be wondering—is humming right for me or my family? 

Here’s who may be a good candidate: 

• For Adults: 

o Loud, chronic snoring 

o Waking up gasping for air or choking 

o Morning headaches 

o Brain fog, poor concentration, or excessive daytime sleepiness 

o High blood pressure or cardiovascular issues linked to sleep apnea 

• For Children: 

o Restless sleep or unusual sleeping positions (like sleeping on the stomach with bottom in the air) 

o Mouth breathing or frequent stuffy nose 

o Teeth grinding or jaw clenching at night 

o Hyperactivity, mood swings, or trouble focusing at school (which can mimic ADHD) 

o Bedwetting beyond the expected age 

For both kids and adults, these signs are red flags that your airway may not be functioning properly during sleep. 

👉 Here’s the key: humming is not a cure for sleep apnea—but it can be a supportive, everyday tool to help strengthen the airway and calm the nervous system. The first step should always be getting tested. 

• Adults: Ask your physician or dentist about a home sleep test or lab-based sleep study. 

• Children: Pediatricians, pediatric sleep specialists, or

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Beyond Breathing – Back-to-School Sleep: The Secret Supply Your Kids Really Need

🎒✏️ As the new school year approaches, most parents are thinking about supplies, schedules, and after-school activities. But there’s one critical “back-to-school essential” that often gets overlooked — quality sleep.

In this episode, host Lancette VanGuilder breaks down why healthy sleep is the foundation for your child’s mental, emotional, and physical health — and how undiagnosed sleep apnea can sometimes be mistaken for ADHD. You’ll learn the signs of poor sleep, simple strategies to get kids back on track, and how improving your child’s rest can transform the entire family’s well-being.

What You’ll Learn in This Episode

• The Sleep–Health Connection: How deep, restorative sleep impacts learning, mood, immunity, and growth.
• When “ADHD” Might Be Sleep Apnea: Why kids with airway issues often seem hyperactive instead of sleepy — and the red flags every parent should watch for.
• Back-to-School Sleep Reset Tips: Six simple, science-backed steps to get your child’s sleep schedule ready for the school year.
• Why It Matters for the Whole Family: Better sleep for kids means better rest, less stress, and more joy at home.

Signs Your Child’s Sleep May Be Compromised

• Snoring, mouth breathing, or pauses in breathing
• Restless sleep, tossing and turning, or night sweats
• Morning headaches, dark circles, or difficulty waking up
• Teeth grinding, nightmares, or bedwetting past the typical age
• Hyperactivity, impulsivity, or trouble focusing during the day

Resources & Links

📍 Sleep Testing for Kids & Adults: Sierra Sleep, Airway & Wellness Center offers at-home sleep testing for anyone over age 2 — with results read by a board-certified sleep physician. These tests measure sleep apnea, heart rate variability, oxygen levels, and more. Learn more at sierrasleepwell.com.

https://acrobat.adobe.com/id/urn:aaid:sc:VA6C2:f77abd02-75c7-4fb5-a2aa-e0824eba1f0a?x_api_client_id=edge_extension_viewer&x_api_client_location=share

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In today’s episode, we uncover one of the most powerful (and free!) tools for better sleep, better health, and even a better mood and metabolism: morning sunshine. That golden glow isn’t just pretty—it’s biological programming that resets your internal clock, boosts feel-good hormones, and energizes your day.

Whether you're struggling with poor sleep, low energy, mood swings, weight gain, or seasonal depression, this episode will help you reconnect with the healing power of sunlight—and build simple, doable habits around it. 🌞

🧭 What You’ll Learn:

• How morning light resets your circadian rhythm to help you fall asleep faster and stay asleep longer
• Why morning sunshine boosts melatonin and serotonin—your sleep and mood hormones
• How natural light impacts appetite, metabolism, and weight
• The connection between vitamin D, immune function, and inflammation
• Why morning sun is like natural caffeine—boosting productivity, clarity, and energy
• Simple action tips to fit sunlight into your daily routine (even if you’re not a morning person)

💡 Key Topics + Timestamps:

•  Welcome + Why Morning Sunlight Matters
•   Sleep Reset: Melatonin, Light Exposure & Better Rest
•   Mood & Mental Health: Serotonin, SAD & Natural Antidepressants
•   Weight Loss & Metabolism: Light’s Role in Appetite & Insulin
•  Immune System, Inflammation & Vitamin D Deep Dive
•  Productivity & Energy: Starting the Day With Focus & Motivation
•   Weekly Challenge + Final Inspiration

✅ Action Tips Recap:

• 🌞 Get 10–20 minutes of morning light within an hour of waking—no sunglasses or glass in between
• ☕ Combine light with light movement or breakfast outdoors
• 🌤️ On cloudy days, still get outside—natural light levels beat indoor light
• 💡 Avoid screens at night; dim your home lighting in the evening
• 🧘 Boost serotonin with gratitude, movement, and connection
• 🥚 Eat protein + sunlight = metabolism magic
• 🧪 Consider testing and supplementing vitamin D (D3 + K2 with food)
• 🪟 Move your workspace near a window or take outdoor light breaks to beat afternoon slumps

🌟 Try This:

Your 7-Day Morning Sunshine Challenge
Get outside within 30–60 minutes of waking for 10–20 minutes.
Track your sleep, energy, and mood—you’ll notice the shift!

🎧 Don’t forget to subscribe, leave a review, and share this episode with someone who could use a reset—naturally.

Until next time: breathe well, sleep well, live well.

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Summary

In this episode of Beyond Breathing, host Lancette VanGuilder discusses the pervasive issue of insomnia with sleep medicine expert Dr. John Wyma. They explore the symptoms and causes of insomnia, emphasizing the importance of understanding sleep behaviors and the role of cognitive behavioral therapy for insomnia (CBT-I) as an effective treatment. The conversation highlights practical tips for improving sleep hygiene, the impact of technology on sleep quality, and the significance of seeking professional help for sleep issues. The episode concludes with a reminder of the vital role sleep plays in overall health and well-being. FREE CONSULT HERE: Home - Dr. John Wyma

Takeaways

Chronic insomnia affects nearly one in three adults.
Insomnia can impact mood, memory, and overall health.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is effective and drug-free.
Sleep behaviors can perpetuate insomnia issues.
Blue light exposure can disrupt sleep patterns.
Aging and hormonal changes can increase insomnia risk.
Consistent sleep schedules are crucial for better sleep.
Seeking help for sleep issues can lead to significant improvements.
Sleep hygiene practices can enhance sleep quality.
Investing in sleep is essential for overall well-being.

Sound Bites

"There is a better lasting solution."
"Sleep behaviors can keep the problem going."
"Quality uninterrupted sleep is essential."

Chapters

00:00 Introduction to Insomnia and Its Impact
02:43 Understanding Insomnia: Symptoms and Causes
05:51 Cognitive Behavioral Therapy for Insomnia (CBT-I)
08:30 Sleep Behaviors and Their Effects on Sleep
11:03 The Role of Technology in Sleep
14:12 Practical Tips for Better Sleep
16:51 The Importance of Seeking Help for Sleep Issues
19:34 Conclusion and Final Thoughts
Keywords

#insomnia, #sleep, #cognitivebehavioraltherapy, #CBT-I, #sleepdisorders, #mental #health, #sleephygiene, #sleepbehaviors, #sleeptechnology, #sleeptips, #sleepsolutions, #sierrasleepwell, #beyondbreathing

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Summary

In this episode of Beyond Breathing, Lancette VanGuilder delves into the complexities of tinnitus, a condition often misunderstood as merely ringing in the ears. She explores its various causes, including hearing loss, vascular issues, TMJ dysfunction, sleep disorders, and metabolic health. The conversation emphasizes the interconnectedness of these factors and the importance of a comprehensive approach to treatment. Listeners are encouraged to seek professional help and consider lifestyle changes to manage their symptoms effectively. The episode concludes with a preview of upcoming content focused on cognitive behavioral therapy and CPAP desensitization.

Takeaways

Tinnitus is often a symptom rather than a standalone condition.
Hearing loss is a significant contributor to tinnitus.
High blood pressure can lead to auditory nerve irritation.
TMJ dysfunction is commonly linked to tinnitus.
Sleep disorders like sleep apnea can exacerbate tinnitus symptoms.
Metabolic disorders may underlie chronic tinnitus cases.
Diet and lifestyle choices impact ear health and tinnitus.
Interprofessional care is crucial for effective tinnitus management.
Tinnitus can signal other health issues beyond the ears.
Understanding the brain's role in tinnitus can aid in treatment.

Sound Bites

"Tinnitus is not even a medical condition at all."
"Tinnitus isn't always just an ear problem."
"The brain is incredibly moldable and plastic."

Chapters

00:00 Understanding Tinnitus: A Deeper Dive
03:52 Exploring Causes of Tinnitus
10:49 The Connection Between TMJ and Tinnitus
16:44 The Role of Sleep Disorders in Tinnitus
20:12 Metabolic Factors and Tinnitus
25:53 Misconceptions and Broader Implications of Tinnitus
31:26 Action Steps for Managing Tinnitus


Keywords

#beyondbreathing #tinnitus, #SleepDisorders, #HearingLoss, #TMJ, #MetabolicHealth, #InterprofessionalCare,# Ear #Health, #ChronicConditions, #Health #Education, #Wellness #sleepapnea #sleepsolutions #sierrasleepwell

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Summary

In this episode of Beyond Breathing, host Lancette VanGuilder engages with Erin Haley-Hitz, President of the American Dental Hygienist Association, to explore the evolving role of healthcare providers as leaders and innovators. They discuss the importance of shifting from traditional clinical roles to transformational leadership, emphasizing the need for healthcare professionals to embrace change, advocate for patients, and take ownership of their practice. The conversation highlights personal journeys, mindset shifts, and actionable steps for healthcare providers to enhance their impact in the industry. #adha #youradha #beyondbreathing #pearlywhiteprevention #dentalhygienist #oralhealth #airway #leadership #growthmindset #healthcare #rise #sierrasleepwell 

Takeaways

Healthcare providers are educators, advocates, and innovators.
Leadership in healthcare is about passion and purpose.
Transformational leadership can lead to meaningful change.
Mindset shifts are essential for personal and professional growth.
Embracing change is crucial for healthcare providers.
Being brave enough to bring ideas forward is key.
Control what you can and let go of what you can't.
Engagement in conversations can prevent feelings of isolation.
Small incremental changes can lead to significant impact.
Your voice and perspective are vital in healthcare.

Sound Bites

"We are here to lead."
"You are the one in control."
"Be brave and be bold."

Chapters

00:00 Transformational Leadership in Healthcare
03:00 Personal Journeys and Realizations
05:57 Mindset Shifts from Clinical to Leadership
09:14 Embracing Change and Innovation
12:07 Overcoming Burnout and Finding Control
15:05 Taking Action and Making an Impact

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 In this episode, we explore the transformative power of the pause—how slowing down, breathing better, and prioritizing rest can radically improve your health, sleep, and longevity. We’ll unpack the science of nasal breathing, why sleep is the real fountain of youth, and how modern trends like weight loss drugs and social media may be undermining your well-being. Plus, we share action steps and a Pause & Reflect journal prompt to bring it all home.

📍 Chapters & Timestamps

00:00 – Intro: Why We Need to Pause

• The cost of living in overdrive
• How slowing down helps you reset and heal

01:00 – The Physiology of the Pause

• How intentional breathing activates your parasympathetic nervous system
• The 4-7-8 breathing technique
• Action Step #1: Practice mindful breathwork

05:00 – Nasal Breathing, Nasal Hygiene & Oral Health

• Why nasal breathing matters more than mouth breathing
• The importance of daily nasal care and oral hygiene for airway health
• Action Step #2: Saline rinses, nasal strips, and airflow checks
• Action Step #3: Daily oral care and dental screening for airway issues

09:00 – Sleep, Stress & Self-Care for Longevity

• Why poor breathing leads to poor sleep
• Hidden signs of sleep apnea and chronic fatigue
• Action Step #4: Get annual sleep testing
• Action Step #5: Build your self-care blueprint

13:00 – When “Wellness” Hurts

• The dark side of weight loss injections and TikTok trends
• How social media hijacks your nervous system
• Diet culture vs. true nourishment
• Action Step #6: Audit your inputs and unfollow the noise

16:30 – Pause & Reflect Prompt

• 5 questions to realign with your version of health
• Journal or meditate to gain clarity and calm

17:30 – Closing: Breathe, Sleep, Thrive

• Final encouragement to prioritize breathing, rest, and awareness
• Longevity doesn’t come in a vial—it comes from daily rhythms of respect and restoration

📝 Resources Mentioned

• 4-7-8 Breathing Technique
• Saline nasal rinses and nasal strips
• Home sleep testing options (ask your provider or airway-focused dental team)
• Myofunctional therapy and mouth taping guidance
• Oral hygiene best practices
• Journal prompt (download available soon!)

💬 Listener Challenge:

Pause today.
 Breathe in through your nose.
 Exhale slowly.
 Ask yourself: What would it look like to truly take care of myself today?
Then go do that—guilt-free.

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In this episode of Beyond Breathing, Lancette VanGuilder explores the effects of GLP-1 medications like Ozempic on facial structure, oral health, and overall wellness. The discussion highlights the interconnectedness of weight loss, facial aesthetics, and systemic health, emphasizing the importance of monitoring changes in facial features, eye health, and oral conditions as patients undergo treatment. The episode also addresses the implications for sleep apnea and the need for a holistic approach to health that includes hydration, nutrition, and sleep quality.

Keywords

Ozempic, GLP-1 medications, weight loss, facial health, sleep apnea, oral health, systemic wellness, hydration, metabolic health, airway health

Takeaways

The mouth is connected to the entire body and often overlooked.
Ozempic and similar medications are changing more than waistlines.
Ozempic face refers to the loss of facial fat volume.
Weight loss can lead to changes in facial structure and hydration.
Untreated sleep apnea can affect eye health significantly.
Collaboration between health providers is essential for comprehensive care.
Dry mouth from medications increases the risk of oral health issues.
Facial fat supports the upper airway and its loss can worsen sleep apnea.
Patients should monitor hydration and report any new symptoms.
Health is about more than just weight loss; it's about overall wellness.


The Hidden Effects of Ozempic on Health

Sound Bites

"Ozempic face, ozempic eyes, ozempic mouth."
"Weight loss isn't just about the body."
"Weight loss might feel like a win today."

Chapters

00:00 Introduction to Whole Body Health
01:01 Understanding Ozempic and Its Effects
02:57 Ozempic Face: The Impact on Facial Structure
05:47 Ozempic Eyes: Connection to Sleep Apnea
09:07 Ozempic Mouth: Dental Implications
11:59 Airway Health and Functional Impact
14:52 Final Thoughts on Health and Wellness
#sierrasleepwell #beyondbrething #sleepapnea #sleepsolutions #cpapalternatives #snoring #sleep #apnea #mouthbreathing #weightloss

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In this episode of Beyond Breathing, Lancette VanGuilder explores the latest trends in sleep and breathing as of June 2025. The conversation covers the importance of sleep and breathing for overall health, new therapies for sleep apnea, advancements in saliva testing and AI diagnostics, the role of mindfulness, pediatric care, and the impact of dental professionals on airway health. The episode also discusses the effects of melatonin, marijuana, and magnesium on sleep, as well as emerging trends from social media and the potential of stem cell supplements for regeneration.

Takeaways

Improving sleep and breathing is about optimizing mental clarity, emotional regulation, metabolism, and longevity.
Dysfunctional breathing and poor sleep are linked to anxiety, ADHD, and chronic diseases.
The first FDA-approved pill for sleep apnea is now available.
Salivary testing can detect cortisol and melatonin imbalances.
AI is enhancing home sleep diagnostics for better accuracy.
Melatonin is a timing hormone, not a sedative.
Mindfulness-based breathing therapies are becoming mainstream in mental health treatment.
Pediatric care is essential for preventing future airway disorders.
Dental professionals play a crucial role in airway health.
Metabolic dysfunction is closely linked to sleep and breathing issues.

Sound Bites

"Improving sleep is about optimizing mental clarity."
"Dysfunctional breathing and poor sleep go hand in hand."
"Caffeine is the most commonly used psychoactive substance."
"Salivary testing is now able to detect cortisol rhythm."
"AI is revolutionizing home sleep diagnostics."
"Melatonin is a signal, not a sedative."
"The breath is your remote control to your brain."
"Pediatric care is critical for lifelong wellness."
"Your dental team can screen for airway obstruction risks."

Chapters

00:00 Introduction to Sleep and Breathing Trends
01:31 The Importance of Sleep and Breathing
04:21 New Therapies for Sleep Apnea
05:17 Saliva Testing and Biomarkers
06:44 AI and Home Sleep Testing
08:06 Melatonin, Marijuana, and Magnesium
16:42 Mindfulness and Mental Health
19:33 Pediatric Focus on Breathing and Growth
22:19 Role of Dental Professionals in Airway Health
24:44 Oral Appliance Therapy Innovations
28:05 Metabolic Dysfunction and Sleep
30:57 Myofunctional Therapy for Better Breathing
33:23 Tongue and Lip Ties
34:46 Mouth Taping for Better Breathing
37:36 TikTok Trends in Sleep
41:24 Stem Cell Supplements and Regeneration

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Summary

In this episode of Beyond Breathing, Lancette VanGuilder discusses the critical issue of sleep apnea, its causes, and the latest treatment options, including a new pill called AD109. The conversation emphasizes the importance of understanding the anatomy and genetics behind sleep apnea, the various treatment methods available, and the necessity of early detection and prevention, especially in children. The episode concludes with a call to action for listeners to prioritize sleep health and seek screening for sleep apnea.

Sound Bites

"80% of cases are undiagnosed."
"Prevention starts in childhood."
"Sleep apnea is treatable."

Takeaways

Sleep apnea affects up to one billion people worldwide.
80% of cases are undiagnosed, leading to serious health risks.
Obstructive sleep apnea is primarily caused by anatomical issues, not just weight.
Genetics play a significant role in the development of sleep apnea.
Modern lifestyles contribute to airway development issues in children.
Current treatments include CPAP, oral appliances, and surgical options.
The new AD109 pill shows promise in treating sleep apnea.
Early detection and annual sleep testing are crucial for effective management.
Prevention of sleep apnea should start in childhood.
Encouraging proper breathing habits in children can lead to better health outcomes.

Chapters

00:00 Introduction to Sleep Apnea and Its Importance
01:21 Understanding Sleep Apnea: Types and Risks
03:42 Anatomy and Genetics: The Root Causes of Sleep Apnea
07:30 Current Treatment Options for Sleep Apnea
10:22 The New Sleep Apnea Pill: AD109
12:46 The Importance of Early Detection and Prevention
14:12 Childhood Prevention: Building Healthy Airway Development


Keywords

sleep apnea, treatment options, airway health, AD109, prevention, childhood development, CPAP, oral appliances, sleep quality, health risks

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