Breathe Better, Sleep Deeper: Dr. Ben Miraglia on Growing Healthy Jaws (and Calmer Nervous Systems)
Jaclyn sits across from Dr. Ben Miraglia with the kind of curiosity only a mother can carry—part science nerd, part protector. What starts as a conversation about orthodontics becomes a wake-up call about childhood health, sleep, behavior, and the nervous system. In plain language, Dr. Ben reveals a truth many parents instinctively know: the way our children breathe—and the way their jaws grow—shapes everything downstream.
He’s a general dentist who spent his first decade “fixing teeth,” then pivoted twenty years ago to focus on jaw growth and development in young kids. What he discovered changed his career—and countless families’ lives. As jaws expand and nasal breathing returns, he’s watched bedwetting stop, night wakings calm, headaches fade, and behavior stabilize. In Jaclyn’s words, the ripple effect feels “mind-blowing”—and also empowering, because prevention is possible.
Why Nasal Breathing for Kids Matters (More Than You Think)
Dr. Ben Miraglia
Teeth Are a Symptom; Jaws and Airway Are the Cause
Most kids today inherit crowded teeth not because of “bad genetics,” but because their jaws are underdeveloped. When the jaw space is too small, nasal breathing gets harder, the mouth pops open as a “safety valve,” and the body flips into a low-grade fight-or-flight just to move air. It’s protective—but it isn’t healthy.
This whole-body impact of breath reminds me of another conversation we had on the show about energy and awareness. If you’re curious about how breath and chi energy can support calm and clarity, you may love Banya Lim on Being, Chi, and Coming Home to the Wisdom Already Inside.
The Nervous System Link
Mouth breathing activates the sympathetic nervous system. Translation: a child’s brain and body stay on alert. Jaclyn connects the dots beautifully—if kids live in fight-or-flight, sleep suffers, behavior frays, and learning lags. Getting back to quiet, effortless nasal breathing helps the whole system reset at night.
The “Right Fuel” Analogy
Dr. Ben calls clean nasal air the body’s premium fuel. The nose filters, warms, humidifies, and “adds ingredients” to the air—about 30 different supportive actions—before it reaches the lungs. Mouth breathing skips all of that, sending “low-grade fuel” into a high-performance system. Over time, performance drops and breakdowns show up as ear, nose, throat, and lung issues.
What’s Driving Smaller Jaws?
Soft Foods Too Soon
From an anthropology perspective, most pre-industrial cultures transitioned babies from breastfeeding to chewing (not purees) between 6–9 months, once head control and self-feeding (“grab and gnaw”) emerged. Today, modern diets often keep infants on mushy foods far too long. Without resistance and chewing, the jaw bones don’t get the stimulus they need to grow—remember: form follows function.
It’s fascinating how something as simple as food texture can ripple into lifelong health. If you’re interested in how everyday choices create a healthier environment, check out How to Make Your Home Healthier (Without Getting Overwhelmed). It’s proof that small, intentional shifts really do add up.
The Vicious Cycle
Smaller jaws → harder nasal breathing → mouth breathing → tongue sits low → lips/cheeks overwork during swallowing → faces narrow and teeth crowd more. The pattern compounds unless we interrupt it.
Early Signs to Watch For
In the Mirror
Baby teeth spacing: In a well-growing jaw, a 3–5-year-old will show noticeable gaps between baby teeth (think “nickel-wide” spacing). Tight baby teeth with little to no spacing predict crowding later.
Lips apart by day or night: Any frequent mouth-open posture is a clue.
In the Bedroom
Restless sleep (tossing/turning), night sweats, nightmares/night terrors, waking frequently, bedwetting, teeth grinding, and audible breathing.
Pro tip from Dr. Ben: Grinding isn’t “just a phase.” It’s the brain moving the lower jaw to “unkink the hose” and pull more air. It’s a breathing problem signal—not a habit kids outgrow.
For parents navigating the stress of sleepless nights, know you’re not alone. We’ve shared some gentle tools for calming the nervous system in How To Start Healing From Anxiety: A Gentle Guide Rooted in Heart. The practices there pair beautifully with what Dr. Ben is teaching about sleep and breath.
Prevention & Support: What Parents Can Start Doing
For Babies & Toddlers
When developmentally ready (head control + self-feeding reflex), explore baby-led approaches to solids that encourage safe chewing under supervision.
Think textures that invite gnawing and mashing—not just sipping.
For Kids (3–7 is Prime Time)
Dr. Ben’s early-growth plan stacks three simple pillars:
1) Nasal Hygiene Daily
A calm, consistent “clean the nose before bed” routine can make a big difference.
2) Guidance Appliances (e.g., Toothpillow Guides)
Worn an hour a day + overnight, these trainer-style appliances cue tongue-to-palate posture, take lips/cheeks out of the swallow, and nudge the face to grow outward instead of narrowing inward.
3) Myofunctional Therapy
Targeted exercises retrain breathing, resting posture, and swallowing so muscles support growth (and results actually stick).
What About 8–12 Year Olds?
Many still thrive with guides + therapy, but about 25% will need fixed expansion first because crowding and symptoms are too advanced. The good news: caught here, kids can still fully recover with the right plan.
Adults Aren’t Hopeless
Non-surgical, growth-minded care exists for adults, too. It’s rarer—but possible. If you’re grown and struggling with sleep, grinding, or chronic mouth breathing, ask for a referral to providers who focus on airway-centric expansion and function. (Toothpillow can help you locate someone.)
Where Mouth Taping Fits (and Where It Doesn’t)
Mouth tape can be helpful later—as a re-training tool for lip seal—after there’s adequate space to breathe through the nose. Taping too early can trap someone in poor nasal airflow and make sleep worse. If you do try it, choose safety-minded designs (a circular style or slit) that allow an “escape valve” if congestion hits at night.
A Gentle, Practical Game Plan (Tonight + This Week)
Tonight
Nose-care ritual: Help your child gently clear their nose before bed.
Bedtime check: Quiet, invisible nasal breathing is the goal. If you hear whistling or see mouth-open posture, make a note.
This Week
Daytime observing: Are lips often apart? Is there daytime mouth breathing while playing?
Look at spacing: Peek at those baby teeth. Big gaps = great tracking. Little to none = time to act.
Book a consult: Explore airway-centric pediatric options in your area—or start a Toothpillow screening from home.
Where the Freq App Belongs in This Journey
Right in your daily rhythms. Use THE Freq App to set gentle reminders for the evening nose-care routine, to track sleep notes (night wakings, grinding, sweat), and to keep a quick log of daytime breathing observations. When you talk with a provider, those notes are gold.
Final Thought: Trust Your Gut (You’re Not Imagining This)
Again and again, Jaclyn hears the same story from parents: “I knew something was off, but I was told they’d outgrow it.” Dr. Ben is clear—they don’t outgrow underdeveloped jaws. The earlier you intervene, the simpler, gentler, and more affordable it tends to be. And the payoff? Calmer nights. Happier mornings. Healthier kids. That’s the frequency we’re all after.
Live on purpose. Live on frequency.
Ien Araneta - editor of The Freq Show & The Beckon Times
