research

¹ Lieberman, D. E., Krovitz, G. E., Yates, F. W., Devlin, M., & St. Claire, M. (2004). Effects of food processing on masticatory strain and craniofacial growth in a retrognathic face. Journal of Human Evolution, 46(6), 655–677. https://doi.org/10.1016/j.jhevol.2004.03.005 (PMID: 15183669)

² Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995 Sep;27(3):51-5. https://pubmed.ncbi.nlm.nih.gov/8599744 (PMID: 8599744)

³ Lieberman, D. E. (2020, July 15). The toll of shrinking jaws on human health. Stanford University News. https://news.stanford.edu/2020/07/15/toll-shrinking-jaws-human-health/

⁴ Courtney, R. (2022). Functional nasal breathing rehabilitation: Effectiveness in morphology, muscle function, and ventilatory drive. Airway Physiology Journal, 48(1), 2. https://www.mdpi.com/2694-2526/48/1/2

⁵ Evergreen Life. (n.d.). The surprising benefits of nasal breathing. https://www.evergreen-life.co.uk/health-wellbeing-library/benefits-of-nasal-breathing

⁶ Schönkel, E. J., et al. (2018). Effects of nasal dilator strips on subjective measures of sleep. Allergy, Asthma & Clinical Immunology, 14, 52. https://aacijournal.biomedcentral.com/articles/10.1186/s13223-018-0258-5

⁷ Matteo, G., et al. (2019). Internal and external nasal dilator in patients who snore. Acta Biomedica, 90(2), 221–227. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502076

⁸ Lörinczi, F., et al. (2024). Acute effects of different breathing regimens on muscular endurance and physiological variables. BMC Sports Science, Medicine and Rehabilitation, 16, 101. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-024-00840-6

⁹ Morís, J. M., et al. (2025). Utilizing nasal breathing during aerobic exercise. Current Sports Science Review. https://doi.org/10.1016/j.aehs.2025.08.001

¹⁰ Watso, J. C., et al. (2023). Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to HRV. American Journal of Physiology—Regulatory, Integrative and Comparative Physiology. https://doi.org/10.1152/ajpregu.00148.2023

¹¹ Telles, S., et al. (2024). Heart rate variability during nostril-regulated yoga breathing. International Journal of Yoga, 17, 301–310. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11823553

¹² Papaioannou, I., et al. (2012). Melatonin concentration as a marker of the circadian phase in sleep-disordered breathing. Sleep Medicine, 13(9), 1052–1055. https://doi.org/10.1016/j.sleep.2011.01.020

¹³ Reddy, O. C., et al. (2020). The sleeping brain: Harnessing the power for glymphatic clearance. Frontiers in Neurology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698404

¹⁴ Mehta, N. H., et al. (2022). The brain–nose interface: A potential cerebrospinal fluid clearance pathway. Frontiers in Neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8764168

¹⁵ Cleveland Clinic. (2023). Nasal valve collapse: causes and symptoms. https://my.clevelandclinic.org/health/diseases/24977-nasal-valve-collapse
Brigham and Women’s Hospital. (n.d.). Nasal valve collapse. https://www.brighamandwomens.org/surgery/otolaryngology/nose-and-sinus/nasal-valve-collapse

¹⁶ Latte, J., & Taverner, D. (2005). Opening the nasal valve with external dilators reduces congestion. American Journal of Rhinology, 19(3), 215–219. https://pubmed.ncbi.nlm.nih.gov/15921224

¹⁷ Camacho, M., et al. (2016). Myofunctional therapy to treat obstructive sleep apnea: A systematic review and meta-analysis. Sleep, 38(5), 669–675. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502076

¹⁸ Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://www.frontiersin.org/articles/10.3389/fnhum.2018.00353/full

¹⁹ Chen, W. L., et al. (2022). Nasal nitric oxide regulates local blood flow and systemic vascular tone: A mini-review. Nitric Oxide, 124, 12–18. https://www.sciencedirect.com/science/article/abs/pii/S1089860322000895

²⁰ Tang, C., et al. (2021). The role of nitric oxide in digestive system regulation. World Journal of Gastroenterology, 27(2), 78–94. https://www.wjgnet.com/1007-9327/full/v20/i1/91.htm

²¹ Sampaio-Baptista, C., et al. (2018). Physical activity and brain plasticity in humans: A review of the role of oxygen and recovery sleep. NeuroImage, 131, 290–301. https://pmc.ncbi.nlm.nih.gov/articles/PMC5766826/

²² Laborde, S., et al. (2021). Emotional regulation and cognitive performance improvements through slow-paced breathing. Applied Psychophysiology and Biofeedback, 46(3), 183–192. https://pubmed.ncbi.nlm.nih.gov/34633670/

²³ Harvey, A. K., et al. (2018). Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies https://pmc.ncbi.nlm.nih.gov/articles/PMC10224217/

²⁴ Testarelli, L., et al. (2021). Prevalence of dental malocclusions in different geographical areas. International Journal of Environmental Research and Public Health, 18(20), 10906. https://doi.org/10.3390/ijerph182010906

²⁵ Holden, W. E., et al. (2008). Greater nasal nitric oxide output during inhalation than exhalation in humans. Experimental Lung Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2967207

²⁶ Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of rhythmic breathing in humans. Journal of Physiology, 570(1), 269–284. https://doi.org/10.1113/jphysiol.2005.098543

²⁷ Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756

²⁸ Weitzberg, E., & Lundberg, J. O. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144–145. https://doi.org/10.1164/rccm.2202021

²⁹ DiPietro, L., et al. (2013). Three 15-min bouts of postprandial walking reduce 24-h blood glucose in older adults at risk for glucose intolerance. Diabetes Care, 36(10), 3262–3268. https://doi.org/10.2337/dc13-0084

³⁰ Saunders, T. J., et al. (2019). Acute benefits of breaking up prolonged sitting on glycemic control: A systematic review and meta-analysis. Sports Medicine, 49(1), 127–144. https://doi.org/10.1007/s40279-018-01064-z

³¹ Haghayegh, S., et al. (2019). Before-bedtime passive body heating by warm shower or bath: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135. https://doi.org/10.1016/j.smrv.2019.04.008

³² Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31, 14. https://doi.org/10.1186/1880-6805-31-14

³³ Strøm-Tejsen, P., et al. (2016). The effects of bedroom air quality on sleep and next-day performance. Indoor Air, 26(5), 679–686. https://doi.org/10.1111/ina.12254

³⁴ Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112

³⁵ Gooley, J. J., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098

³⁶ Khalsa, S. B. S., et al. (2003). A phase response curve to single bright light pulses in human subjects. Journal of Physiology, 549(3), 945–952. https://doi.org/10.1113/jphysiol.2003.040477

³⁷ Lucey, B. P., et al. (2017). Lateral sleeping position increases glymphatic transport: A rodent study. Journal of Neuroscience, 37(40), 10185–10193. https://doi.org/10.1523/JNEUROSCI.2033-16.2017

³⁸ Xie, L., et al. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373–377. https://doi.org/10.1126/science.1241224

³⁹ Phillips, A. J. K., et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports, 7, 3216. https://doi.org/10.1038/s41598-017-03171-4

⁴⁰ Mason, H., et al. (1990). Effects of yoga nidra and seated meditation on autonomic and psychological variables. International Journal of Stress Management, 7(1), 43–52. https://doi.org/10.1023/A:1009566906086

⁴¹ Meuret, A. E., et al. (2008). Respiratory and cognitive training for panic disorder: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 76(4), 695–706. https://doi.org/10.1037/0022-006X.76.4.695

⁴² Laukkanen, T., et al. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.8187

⁴³ Kregel, K. C., & Seals, D. R. (1990). Sympathetic nervous system responses to cold exposure in humans: Neural and hormonal mechanisms. Journal of Applied Physiology, 68(2), 503–510. https://doi.org/10.1152/jappl.1990.68.2.503

⁴⁴ Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17. https://doi.org/10.1007/s12199-008-0068-3

⁴⁵ Benton, D., et al. (2016). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 115(5), 938–946. https://doi.org/10.1017/S0007114515005039

⁴⁶ Armstrong, L. E., et al. (2012). Mild dehydration affects mood in healthy young women. Journal of Nutrition, 142(2), 382–388. https://doi.org/10.3945/jn.111.142000

⁴⁷ Camacho, M., et al. (2016). Nasal dilators for snoring and sleep-disordered breathing: A systematic review and meta-analysis. Sleep & Breathing, 20(2), 653–668. https://doi.org/10.1007/s11325-015-1225-9

⁴⁸ Khoury, R. M., et al. (1999). Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with gastroesophageal reflux disease. American Journal of Gastroenterology, 94(8), 2069–2073. https://doi.org/10.1111/j.1572-0241.1999.01327.x

⁴⁹ Louveau, A., et al. (2015). Structural and functional features of central nervous system lymphatic vessels. Nature, 523, 337–341. https://doi.org/10.1038/nature14432

⁵⁰ Brodoehl, S., Klingner, C. M., & Witte, O. W. (2015). Eye closure enhances somatosensory perception. Scientific Reports, 5, 10515. https://doi.org/10.1038/srep10515 (PMCID: PMC4444970)

⁵¹ Kannappan SR, Alva J, Dsa VB, et al. (2024). Eye-and-neck exercise package (EPENS) reduces digital eye strain in adolescents: pre-experimental study, J Educ Health Promot, 13:459. https://pubmed.ncbi.nlm.nih.gov/39811866/

⁵² Río-González, Á., et al. (2020). Effects of different neck manual lymphatic drainage techniques in healthy adults: A double-blinded randomized clinical trial. Healthcare, 8(4), 582. https://doi.org/10.3390/healthcare8040582 (PMCID: PMC7765613)

⁵³ Xiong, Q., et al. (2022). Manual lymphatic drainage combined with exercise after breast cancer surgery: A randomized controlled trial. Medicine (Baltimore), 101(34), e30186. https://doi.org/10.1097/MD.0000000000030186 (PMCID: PMC10475909)

⁵⁴ Chan, J. K. M., Trinder, J., et al. (2013). The acute effects of alcohol on sleep architecture. Sleep Medicine Reviews, 17(1), 53–61. https://doi.org/10.1016/j.smrv.2012.01.005 (PMCID: PMC3987855)

⁵⁵ Katz, P. O., et al. (2022). ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease. American Journal of Gastroenterology, 117(1), 27–56. https://doi.org/10.14309/ajg.0000000000001538 (PMCID: PMC8754510)

⁵⁶ Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49(2), 269–287. https://doi.org/10.1007/s40279-018-1015-0

⁵⁷ Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters: A theoretical and empirical review of consequences for health. Annals of Behavioral Medicine, 40(2), 218–227. https://doi.org/10.1007/s12160-010-9210-8 (PMCID: PMC3874845)

⁵⁸ Cole, S. W. (2015). Myeloid differentiation architecture of leukocyte gene expression is sensitive to perceived social isolation. Proceedings of the National Academy of Sciences, 112(49), 15142–15147. https://doi.org/10.1073/pnas.1514249112

⁵⁹ Smith, K. J., et al. (2020). The association between loneliness, social isolation and inflammation: A systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews, 112, 519–541. https://doi.org/10.1016/j.neubiorev.2020.02.002

⁶⁰ Leidy, H. J., et al. (2013). The role of a protein-rich breakfast on hunger and neural (reward) responses to food stimuli. American Journal of Clinical Nutrition, 97(4), 718–724. https://doi.org/10.3945/ajcn.112.053116 (PMCID: PMC3718776)

⁶¹ Leidy, H. J., et al. (2010). The effects of consuming frequent, higher-protein meals on appetite and satiety hormones in overweight/obese men. International Journal of Obesity, 34, 1125–1133. https://doi.org/10.1038/ijo.2009.258 (PMCID: PMC4263815)

⁶² Wei, B. Z., et al. (2023). Omega-3 fatty acid intake and risk of cognitive decline: A systematic review and meta-analysis. Nutrients, 15(15), 3398. https://doi.org/10.3390/nu15153398 (PMCID: PMC10447496)

⁶³ Pandi-Perumal, S. R., et al. (2022). Origin and clinical relevance of Yoga-nidra. Sleep Science and Practice, 6, 8. https://doi.org/10.1186/s41606-022-00081-6 (PMCID: PMC9033521)

⁶⁴ Kerkhoff, G., et al. (2013). Smooth pursuit eye movement training promotes recovery from auditory and visual neglect: A randomized controlled study. Neurorehabilitation and Neural Repair, 27(9), 789–798. https://doi.org/10.1177/1545968313491012

⁶⁵ Kerkhoff, G., et al. (2014). Smooth Pursuit “Bedside” Training Reduces Disability and Unawareness in Neglect: A Randomized Controlled Trial. Neurorehabilitation and Neural Repair, 28(6), 554–563. https://doi.org/10.1177/1545968313517757

⁶⁶ Cui, Z., et al. (2022). Effects of different smooth-pursuit exercises on trunk and lower-extremity muscle activity. Healthcare, 10(12), 2413. https://doi.org/10.3390/healthcare10122413

⁶⁷ Kannappan, S. R., et al. (2024). Examining the impact of an eye-and-neck exercise package on digital eye strain: A randomized controlled trial. PLOS ONE, 19(7), e0304808. https://doi.org/10.1371/journal.pone.0304808

⁶⁸ Mrazek, M. D., et al. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind-wandering. Psychological Science, 24(5), 776–781. https://doi.org/10.1177/0956797612459659

⁶⁹ Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

⁷⁰ Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553

⁷¹ Manson, J. E., & Bassuk, S. S. (2015). Vitamin D research and clinical practice: at a crossroads. JAMA, 313(13), 1311–1312. https://doi.org/10.1001/jama.2015.1353

⁷² Herrmann, M., & Obeid, R. (2011). Causes and early diagnosis of vitamin D deficiency. Dtsch Arztebl Int, 108(47), 781–787. https://doi.org/10.3238/arztebl.2011.0781

⁷³ Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. American Journal of Clinical Nutrition, 80(6), 1678S–1688S. https://doi.org/10.1093/ajcn/80.6.1678S

⁷⁴ Tecco, S., & Festa, F. (2010). Bilateral vs unilateral chewing and its relationship to dental malocclusion and posture. Cranio: The Journal of Craniomandibular Practice, 28(2), 96–102. https://doi.org/10.1179/crn.2010.013

⁷⁵ Julià-Sánchez, S., Álvarez-Herms, J., Burtscher, M., & Pagès, T. (2015). Effect of mastication on postural stability in healthy young adults. PLoS ONE, 10(2), e0117540. https://doi.org/10.1371/journal.pone.0117540

⁷⁶ Schönkel, E. J., et al. (2018). Effects of nasal dilator strips on subjective measures of sleep. Allergy, Asthma & Clinical Immunology, 14, 52. https://aacijournal.biomedcentral.com/articles/10.1186/s13223-018-0258-5

⁷⁷ Camacho, M., et al. (2016). Nasal dilators for snoring and sleep-disordered breathing: A systematic review and meta-analysis. Sleep & Breathing, 20(2), 653–668. https://doi.org/10.1007/s11325-015-1225-9

⁷⁸ Matteo, G., et al. (2019). Internal and external nasal dilator in patients who snore. Acta Biomedica, 90(2), 221–227. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502076

⁷⁹ Latte, J., & Taverner, D. (2005). Opening the nasal valve with external dilators reduces congestion. American Journal of Rhinology, 19(3), 215–219. https://pubmed.ncbi.nlm.nih.gov/15921224

⁸⁰ Cleveland Clinic. (2023). Nasal valve collapse: Causes and symptoms. https://my.clevelandclinic.org/health/diseases/24977-nasal-valve-collapse

⁸¹ Brigham and Women’s Hospital. (n.d.). Nasal valve collapse. https://www.brighamandwomens.org/surgery/otolaryngology/nose-and-sinus/nasal-valve-collapse