Welcome back to The Trauma Safe Lab! In this episode, host Jennifer Nanda welcomes Dr. Ronda Holman, Air Force veteran, dental professional, and author of Breathe Better. Together, they dive headfirst into a topic often overlooked: airway health and how dysfunctional breathing impacts our overall wellbeing, especially while we sleep.
Dr. Holman shares her deeply personal journey, from childhood struggles with constant illness, crowded teeth, and a “floppy tongue,” to discovering the world of sleep-disordered breathing after decades of searching for answers. She unravels how mouth breathing and undiagnosed airway issues can quietly sabotage everything from cognitive function to mood, memory, and, crucially, our trauma recovery.
In this candid conversation, Dr. Holman sheds light on the often-misunderstood world of sleep apnea, the limitations of conventional treatments like CPAPs, and the critical role behavior and airway muscle health play in healing. You’ll learn why snoring isn’t funny, how modern lifestyles have set us up for dysfunctional breathing, and discover practical, accessible strategies, from tongue exercises to wearables and innovative tools, to reclaim restorative, trauma-safe sleep.
Whether you’re struggling with sleep, supporting someone who is, or simply curious about how breathing patterns can shape physical and mental health, this episode promises actionable insights, hope, and a refreshing new perspective. It’s time to take control of your airway health - starting tonight.
Timestamps:
00:00 Sleep Apnea Solutions in Dentistry
04:50 Types and Treatments of Sleep Apnea
08:51 Sleep Apnea Treatment Options
11:18 Unexpected Competition and Trust Realization
14:43 "Empowerment Beyond Diagnosis"
17:27 "Disordered Breathing: No Solutions"
21:15 Unspoken Sleep Disorder Awareness
24:14 "Pillow App for Sleep Metrics"
27:03 Breathing Impacts Sleep Quality
31:15 Upper Airway Workout Tools
33:01 Mouth Tools for Better Breathing
35:11 Tongue Health and Mouth Breathing
41:06 Airway Dentistry Awareness Rises
42:06 Dentists Detecting Sleep Apnea
47:25 "Regain Health: Improve Sleep Breathing"
50:17 "Airway Health Advocate Online"
51:36 "Revisiting Maslow's Hierarchy"
1. Introduction to Dr. Ronda Holman and Airway Health
Dr. Holman’s background as an Air Force veteran (1999–2003)
Author of the book "Breathe Better"
Discovery of airway health as an overlooked issue
2. Dr. Holman’s Personal Journey with Airway Issues
Childhood experiences: being sick, cavities, crowded teeth, ear/throat infections
Challenges with attention, sleep, and persistent illness
Growing into an undiagnosed airway disorder
3. The Science and Personal Impact of Airway Dysfunction
Oxygen deprivation during sleep due to mouth breathing and "floppy tongue"
How mouth breathing impairs nasal breathing (“use it or lose it” organ)
Ongoing symptoms: sinus infections, memory issues, sleep disruption
Experience in the dental profession and exposure to sleep breathing conferences
4. The Disconnect in Healthcare: Focusing on Solutions Without Addressing Root Causes
Dental sleep appliances primarily addressing symptoms, not the cause
Commercialization of treatment vs. understanding the underlying problem
Curiosity in seeking root causes behind sleep breathing issues
5. Explanation of Sleep Breathing Disorders
Distinction between obstructive and central sleep apnea
Obstructive: physical blockage, such as tongue/throat tissue
Central: neurological issue, brain failing to signal breaths
The spectrum of sleep-disordered breathing: from audible breathing to snoring to apnea events
6. Identifying and Understanding Symptoms
Snoring: what it indicates and does not indicate (still breathing)
Obstructive sleep apnea: periods without breathing, their effects (daytime fatigue, headaches)
Upper airway resistance syndrome (UARS) vs. sleep apnea
7. Sleep Studies and Medical Terminology
Jennifer’s personal experience with sleep studies, REM sleep disorders, and hypopnea
Definitions and significance of apnea vs. hypopnea events
8. Approaches to Treatment
Standard treatments: CPAP (continuous positive airway pressure)
Alternative therapies:
Orofacial myofunctional therapy (tongue and airway muscle training)
Oral appliances in dentistry
Inspire device (tongue pacemaker)
Challenges for the healthcare system in promoting behavior modification
9. Barriers and Patient Advocacy
Medical resistance to alternative or lifestyle-based solutions
Patients seeking ways to reduce or eliminate CPAP dependence
Need for self-advocacy and shifting medical perspectives
10. The Prevalence of Airway Problems in the Military
Military lifestyle factors (alcohol, poor sleep hygiene, fitness emphasis)
Impact of thick neck/muscle mass on airway function
11. The Concept of the “Floppy Tongue”
Dr. Holman’s coining and use of the term
Weak tongue posture and its role in airway collapse during sleep
12. Importance and Mechanics of Nasal Breathing
Health benefits: filtration, humidification, temperature regulation, slowing airflow
Negative effects of mouth breathing: dry mouth, poor sleep, increased illness
13. Can Nose Breathers Develop Sleep Apnea?
Yes, if tongue position/tone or airway structure are not optimal
Limitations of strategies like lip taping without tongue strengthening
14. Tongue and Airway Muscle Fitness: Exercises and Tools
The importance of behavior change and ongoing awareness
Demonstration and discussion of tools:
Remplenish Myonozzle (passive tongue exerciser)
Myo Munchie (chewing device for airway muscles)
Beauty Balloon, Triangle of Youth, Butterfly appliance (lip and tongue strengtheners)
15. Building and Maintaining Tongue Strength
How long changes take to notice, and maintenance tips
Neuroplasticity of tongue posture
The perpetual need for awareness and possible ongoing exercises
16. Mouth Taping: Uses, Experiences, and Precautions
Different types and brands of tape, progression as lips/tongue become stronger
Sensitivity and trauma-informed approaches for those triggered by mouth devices/tape
17. Professional Guidance and Navigating the Healthcare System
Role of airway-focused dentists in screening and diagnosis
Home sleep tests interpreted alongside medical professionals
Insurance and medical system barriers to airway-focused care
18. Modern Epidemic of Airway Growth and Dysfunction
Societal/lifestyle changes: processed food, less chewing, pacifiers, bottle feeding
Crowded teeth, wisdom teeth extractions, orthodontics
Importance of muscle function in facial and airway development
19. Importance of Tracking Breathing and Sleep
Use of wearables (Apple Watch, Pillow app, etc.) for sleep and breathing metrics
How to interpret and use this data for day-to-day improvements
20. Encouragement, Community, and the Power of Knowledge
Hope for people facing sleep and breathing challenges
Reclaiming power through knowledge and daily practice
Breathing patterns and their relationship to trauma recovery and nervous system regulation
Vagus nerve stimulation through correct tongue posture
21. Resources and Further Engagement
Dr. Holman’s book and online presence (social media, consultations)
Mention of James Nestor’s book "Breath"
The importance of community and ongoing education
Call for airway health as a foundation of well-being
Show Website - https://traumasafelab.com/
Jennifer Nanda - LinkedIn - https://www.linkedin.com/in/evansjen/
Media Partner - TopHealth - https://tophealth.care/