60-Second Lung Check You Can Do While Brushing Your Teeth
Your toothbrushing routine offers the perfect opportunity to perform a simple yet powerful lung health assessment that many primary care providers and pulmonologists recommend. This quick daily check can help you spot potential respiratory issues before they become serious problems.
Take control of your respiratory health today. Download our Breathing Journal to track your respiratory health or schedule an appointment with a CMC Primary Care provider by calling 843-347-8000. If you’re experiencing persistent breathing issues or irregularities, your PCP can schedule a comprehensive respiratory assessment with a CMC pulmonologist.
In this article:
The Mirror-Breathing Technique
The bathroom mirror provides an ideal opportunity to observe your breathing pattern while you brush your teeth. This simple “mirror-breathing” technique can reveal subtle respiratory issues that might otherwise go unnoticed.
To perform this check, stand normally in front of your mirror while brushing and observe your chest and shoulder movements.
Healthy breathing primarily involves the diaphragm, with minimal shoulder movement. Your abdomen should expand gently with each inhalation, while your shoulders remain relatively still.
CMC Primary Care physicians recommend this mirror assessment as a quick way to monitor respiratory health between regular checkups.
Normal vs. Abnormal Breathing
Understanding what constitutes normal breathing mechanics can help you identify potential issues during your daily mirror check.
Normal breathing signs:
- Relaxed shoulders that don’t rise significantly during inhalation
- Gentle expansion of the abdomen during inhalation
- Rhythmic, unhurried breathing pattern
- Silent breathing with no audible wheeze or stridor
- Equal chest expansion on both sides
Potential warning signs:
- Significant shoulder elevation during breathing
- Inward movement of the abdomen during inhalation
- Rapid, shallow breathing even at rest
- Visible straining of neck muscles while breathing
- Uneven chest expansion
According to respiratory specialists at CMC Primary Care, these visual cues can provide early warning of developing respiratory conditions that might require medical attention.
Morning Respiratory Fluctuations
Morning respiratory patterns have special significance due to natural daily fluctuations in lung function. Several physiological factors influence morning breathing.
Research from the American Academy of Sleep Medicine indicates that respiratory function often reaches its lowest point in the early morning hours, making this an ideal time to detect subtle respiratory issues.
Additionally, inflammatory markers in those with asthma or COPD often peak in the morning, potentially exacerbating symptoms during this time.
CMC pulmonologists utilize this understanding of circadian respiratory patterns when interpreting diagnostic tests and developing treatment plans.
Take the first step toward better respiratory health. Download our Breathing Journal to track your respiratory health or schedule an appointment with CMC Primary Care by calling 843-347-8000. For persistent breathing issues, ask about a comprehensive assessment with a CMC pulmonologist.
The “Counting Test” During Brushing
While brushing your teeth, try this simple “counting test” to assess your breath capacity. This test measures how many numbers you can count out loud on a single exhale while maintaining a normal speaking volume.
How to perform the counting test:
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Take a normal (not deep) breath in
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Begin counting out loud: “one, two, three…” until you need to inhale again
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Note the number you reach
Most healthy adults can count to at least 15 on a single breath. A consistent count below 10 may indicate reduced lung capacity or respiratory muscle weakness, according to the American Lung Association’s breathing assessment guidelines.
CMC Primary Care physicians often use similar counting tests during routine examinations to evaluate respiratory health.
How Morning Breath Patterns Predict Daily Function
Your morning breathing pattern offers a window into how your respiratory system will function throughout the day. This makes your morning toothbrushing routine an ideal time for assessment.
Research from Mayo Clinic suggests that morning respiratory patterns can predict oxygen utilization efficiency throughout the day. For instance, shallow, rapid morning breathing often correlates with decreased exercise tolerance later in the day.
Monitoring your morning breathing pattern can help you anticipate respiratory challenges and adjust your daily activities accordingly.
At CMC Primary Care, we recommend tracking your morning breath pattern if you have respiratory conditions like asthma or COPD, as it may help predict potential flare-ups before they occur.
Abnormal Muscle Use
One important thing to watch for during your mirror check is the use of “accessory muscles” for breathing. These are muscles in your neck, shoulders, and upper chest that should not be heavily involved in normal breathing.
Signs of accessory muscle use include:
- Visible tensing of neck muscles during inhalation
- Prominent collarbone movement with each breath
- Noticeable retraction of the spaces between ribs
- Flaring of the nostrils with each breath
- Forward-leaning posture to facilitate breathing
According to research in respiratory physiology, reliance on accessory muscles often indicates increased work of breathing and may signal underlying respiratory issues.
CMC Primary Care recommends contacting your healthcare provider if you consistently notice these signs during your morning assessment.
4-7-8 Brushing Breath Pattern
While performing your mirror assessment, try incorporating the beneficial 4-7-8 breathing pattern into your brushing routine. This technique not only promotes respiratory health but can improve oral hygiene as well.
The 4-7-8 technique involves:
- Inhale quietly through your nose for a count of 4
- Hold your breath for a count of 7
- Exhale completely through your mouth for a count of 8
This breathing pattern, developed by Dr. Andrew Weil and endorsed by the Cleveland Clinic, helps activate the parasympathetic nervous system, reducing stress and promoting overall well-being.
Practicing this technique during brushing ensures you brush for an adequate duration while simultaneously improving respiratory function.
CMC Primary Care providers often recommend this technique as part of a comprehensive approach to respiratory wellness.
Tracking Changes Over Time
Consistent daily monitoring during your toothbrushing routine allows you to track subtle changes in respiratory function over time.
Look for patterns such as:
- Gradual changes in your counting test numbers
- Increasing reliance on accessory muscles
- Changes in the rhythm or depth of breathing
- Morning breathing difficulties that persist during the day
- Variations that correlate with environmental factors or activities
Maintaining a simple log of these observations can provide valuable information for healthcare providers if concerns arise.
CMC Primary Care offers this simple breathing journal to help monitor these changes and bring to your appointments.
When to Call Your Doctor
While your morning respiratory check can provide valuable insights, certain findings should prompt medical attention.
Contact your healthcare provider if you notice:
- Consistent shortness of breath during minimal activity
- Persistent use of accessory muscles for breathing
- Progressive decline in your counting test numbers
- Inability to speak in complete sentences without pausing for breath
- New onset of wheezing, persistent cough, or chest pain
- Breathing difficulties that wake you from sleep
CMC Primary Care has multiple locations throughout Horry County making it easier to find convenient care close to you. We are happy to assist you will all of your primary care needs and address any respiratory concerns you may have. We can facilitate prompt referrals to pulmonology specialists when needed.
Key Takeaways:
- The 60-second lung check during toothbrushing offers a convenient, daily opportunity to monitor respiratory health.
- Healthy breathing should primarily involve the diaphragm with minimal shoulder movement or accessory muscle use.
- The counting test during brushing provides a simple numerical assessment of breath capacity and can track changes over time.
- Morning breathing patterns can predict respiratory function throughout the day, making morning assessment particularly valuable.
- The 4-7-8 breathing technique during brushing promotes both respiratory health and thorough oral hygiene.
- Digital tools can enhance self-assessment by providing objective measurements and tracking capabilities.
- Contact your healthcare provider for persistent breathing difficulties, declining counting numbers, or increased accessory muscle use.
All content of this article is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based on any content of this article.
Sources:
American Lung Association, “Breathing Exercises,” https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
Cleveland Clinic, “4-7-8 Breathing Method For Sleep and Relaxation,” https://health.clevelandclinic.org/4-7-8-breathing
Mayo Clinic, “How to measure your respiratory rate,” https://www.mayoclinic.org/how-to-measure-respiratory-rate/art-20482580
American Heart Association, “Breathing Brings Benefits Infographic,” https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/breathing-brings-benefits-infographic
