Breathe Well Be Well

Got to do a cool thing this morning. I taught a room full of female high school athletes how to breathe. And let me tell you, my younger self would have loved this, needed this!

It’s been so cool using my medical background in speech pathology and orofacial myology and bridge my love of athletics and airway education to help bring accessible training to youth needing support breathing well. And not only breathing well but also performance optimization for both on and off the field.

Special thanks to Coach of GHS for allowing me to come share my love of breathing + being, well.

If you have an athletics team looking to up level their breathing efficiency in the Greenville area, reach out!

Here to help you breathe + be.

I am good. I am good, enough. And I’m grateful.

As a resident of Greenville, SC, I am just one of countless thousands in this area without power and trying to find my footing post Hurricane Helene. As I write this, I am sitting on the floor of a coffee shop while I charge my electronics and drink a glorious cappuccino and realize I am good. I am good, enough. And I’m grateful.

I think of our neighbors in Western North Carolina and below us in Georgia and Florida, who also experienced destruction and so much more devastation than us, and know I am in fact very lucky. I am alive. I still have a house. I have a car that drives. I have friends that let me take a hot shower. My family all survived. I am good. I am good, enough. And I am grateful.

I halfway write these words to remind myself and settle my own nervous system, as I find myself waking up with a tight jaw from clenching due to stress. I’m also finding that I’ve been holding my breath, especially as a I look at the news. And I know why. Because my nervous system is in shock. Because I’m saddened by what has occurred. Because I don’t know how long it will take to find the steady beat of “normalcy” again. But I’m good. I’m good, enough. And I’m grateful.

It is times like these that I rely on what I teach my clients: breathe slowly, listen to your body, check in with your patterns, practice what helps you, take care of yourself, and find support. And what’s helping me most right now and remembering I am good. I am good, enough. And I’m grateful.

I am grateful for a cup of coffee.
I am grateful for a hot shower.
I am grateful for a warm meal.
I am grateful for a hug from a friend.
I am grateful for slowing down my thinking.
I am grateful for walks with friends.
And I am grateful for you.

Thank you for being here and hoping you are good, enough.

Breathe + Be,
Perrin

Greenville! Mark your calendars for Thursday, October 10th where I’ll be speaking on the power of functional breathwork in honor of World Mental Health Day hosted by at Furman 101!

Entry is free. Just RSVP through the Eventbrite link in my bio or use this link: https://bit.ly/4dVmBHX

See event information below.

SPEAKER SERIES FOR WORLD MENTAL HEALTH DAY
Featuring Perrin White
Thursday, October 10th from 8:30-10am
Furman 101: 101 North Main Street Greenville, SC 29601

The way you breathe is the way you live. And with each person taking over 20,000 breaths each day, that amounts to endless opportunities to make a meaningful impact on your physical, mental, and emotional health simply through the way you inhale and exhale.

ABOUT THE EVENT:
But are you breathing well? And where is your tongue resting when you do breathe? Do you even know?

Enter the power of functional breathwork, utilizing the brain-body-breath connections through learning proper oral rest posture, breathing patterns, and mental clarity to help regulate your nervous system and create a foundation of stability from within. Join Perrin White, founder of Breathe Well Be Well as she helps you blend both science and spirit to help you breathe and be well.

HOW TO JOIN:
RSVP through this page and come to Furman 101 in downtown Greenville on Thursday, October 10, from 8:30 am–10:00 am! Coordinate with Greenville transit time, and we will have arrival and networking time for the first 10 minutes with light refreshments available. Parking is available on Greenville’s streets for free, and there are several parking garages in the immediate vicinity including the Richardson Garage and ONE City Plaza garage.

Join Perrin White of and Naomi Bauer of for an IG LIVE on Friday, September 6, 2024 at 10:00 am EST discussing all things POTS, dysautonomia, breathwork, nervous system regulation, lifestyle medicine, and more! This will surely be a discussion you will want to check out either live or with the playback to be posted following.

ABOUT PERRIN:
Perrin White is a Speech-Language Pathologist, Certified Orofacial Myologist, Registered Yoga Teacher, and Breath Coach. As founder and owner of Breathe Well Be Well, Perrin combines both her professional and personal background in airway health to help clients find their deepest, truest breath through better learning about their own bodies and what it is capable of! Breathe Well Be Well provides support for everything from mouth breathing, snoring, teeth grinding, TMJD, speech issues, feeding-swallowing difficulties, anxiety, and sleep apnea using myofunctional therapy, functional breathwork, meditation, and the lens of curiosity over criticism.  

ABOUT NAOMI:
Naomi Bauer is a Doctor of Physical Therapy with over 9 years of experience in various clinical settings. She has worked with individuals with Postural Orthostatic Tachycardia Syndrome since 2015 and Long COVID since 2020. She also has lived experience since developing Long COVID dysautonomia herself in 2022. Naomi now brings her expertise as a virtual recovery coach to help individuals with POTS, Long COVID, and other energy limiting conditions learn to manage their symptoms and improve their quality of life.

Can’t wait to see you this Friday!

# breathwork

MY FIRST COURSE IS FINALLY HERE! Join me for a live online training on Saturday, September 14, 2024 from 9 am - 12 pm EST to learn the basics of functional breathwork – nasal breathing, correct tongue rest posture, and diaphragmatic engagement – to help you inhale more efficiently and exhale with confidence to breathe well, now!

This 3-hour LIVE training will help you get started breathing better by helping you to better understand all the different parts needed to truly take a functional breath. All ticket holders will get lifetime access to the recording as well as 20% off an initial evaluation when ready to deep dive further with 1:1 coaching from me!

Backed by science and given a mindful touch, this course blends my experience and training from speech-myofunctional therapy, yoga teacher training, and LIFE to bring you the most impactful knowledge and exercises I use repeatedly with every client as the foundation of care.

By the end of this course, you will know how to:
* assess your CO2 tolerance
* unblock your nose
* where to rest your tongue and how to support this posture
* strengthen your diaphragm
* 3 different breathing patterns to promote well-being
* integrate mindfulness into daily practices
* where to go for from here for more!

Comment “FBB” to get a link to learn more!

Here to help you breathe + be + LEARN!

Today is my birthday. And it’s a big one: 4️⃣0️⃣

So to celebrate I did something I’ve never done. I had an in-studio photoshoot by the talented and makeup done by 🤍

I wanted the themes to be refined elegance, resilience, grounded, strength, and standing in my power. Because that’s how I now feel. Not everyday, but more days than not I feel it, know it.

And I know in my bones that breathing well, moving my body, sleeping soundly, quieting my mind, and learning to listen to what my body needs has played a major part in my transformation.

It’s never easy, and in fact I laugh when things get hard and I forget it gets messy before it gets clear. I even forget sometimes all the other things I’ve been through to get here (and it was a lot, and it was messyyyyyy). But breathing + being well is worth it all. And in fact. That’s what helps me continue to find the way, the path to the other side over and over again.

It’s an honor to be a part of your airway journey and from the bottom of my heart, thank you for being here.

🙏🏻 As a birthday wish, tag a friend who needs help breathing or you think might like my account. I’d love to meet them! 🙏🏻

Here to help you breathe + be.

It’s almost here! I’m sooo excited to share this new signature event happening in 12 days with combining all my favorite things: breathwork, meditation, nature, flowers, and community!

Join us for a rejuvenating experience at Sassafrass Flower Farm where you can unwind, relax, and connect with nature. Take a deep breath, let go of stress, and immerse yourself in the beauty of the surroundings. This in-person event offers a unique opportunity to practice breathwork and meditation in a serene setting, followed by flower picking to create your own bouquet to take home with you. Be sure to bring your yoga mat, water bottle, and option to pack a picnic of snacks and drinks to enjoy following our mindful grounding activities. We can’t wait to see you there!

Be Still + Smell The Flowers
Wednesday August 14
6:30 - 8:30pm
$45 / person

Get your tickets today at www.breathewellbewell.info/events or through Eventbrite.

You are on the right path.
You are on time for your life.
Keep going, growing, breathing.

After an unbelievable two weeks in Spain with my mom, I find myself back home with a massive vacation hangover and longing to weave what I experienced while on the Camino de Santiago into my everyday life. And what I keep coming back to is remembering you are on the right path.

The beautiful part about the Camino is that everyone starts out at a different place, yet ends up at the Santiago de Compostela Cathedral. In fact, the symbol of the Camino is a shell with yellow beams all coming together in a central location (see upper right picture in grid above). All those beams are the paths leading to Santiago. They are all different but get you where you are meant to end up. And that feels a bit like life. Paths will vary in length, time, and difficulty, but you end up where you are meant to be.

While I was on the trail, I kept hearing the following mantra:
“Hear what you need to hear. See what you need to see. Do what you need to do.”

This mantra reminded me that I’m not going to always know the WHY behind my path, but I end up where I need to be when I act from a place of trust, love, and peace - all of which yoga, breathwork, meditation, and myofunctional therapy have helped me come to know.

And so I ask you to take a moment to slow down, breathe a little deeper, and reflect on how far you’ve come on your own life path. And if you are able to read this email, you are not done. So keep going, growing, breathing.

Grateful to be a small part of your own journey and appreciate you.

Here to help you breathe + be.

Happy International Day of Yoga 2024 🧘🏻‍♀️

I had been practicing for years before becoming a Registered Yoga Teacher (RYT-200) in 2020 but it honestly is the daily practice off the mat that continues to humble me. The skills yoga has taught me far exceed the postures and sequences during a flow. For me, yoga is a whole new way of finding your breath, stillness, and strength wherever you are in order to be more present in this precious moment.

Yoga also gave me the framework to start understanding the interconnectedness of the body we live, move, breathe in. From tongue to toes, we are one.

On this day, take a moment to simply be still and breathe. Connect to your body and breath. And find joy in the way your body moves.

Live with intention.
Move with gratitude.
Breathe with purpose.

Meditation + Mimosas is back next Saturday, June 22 at 9am!

This is one of my most favorite events to lead at my go-to plant shop in that you do not want to miss!

Get your ticket at the link below or visit breathewellbewell.info/events. Oh and grab an extra one for a friend needing to breathe, too!

June 22, 2024
9-10 am EST
Sun and Soil Plant Parlor
$25

https://www.eventbrite.com/e/meditation-mimosas-tickets-893095030277?aff=oddtdtcreator

Be sure to bring your yoga mat too with any bolsters and blankets you might like as well!

Here to help you breathe + be.

It’s here! It’s here! I’m sooo excited to share this new signature event with combining all my favorite things: breathwork, meditation, nature, flowers, and community!

Join us for a rejuvenating experience at Sassafrass Flower Farm where you can unwind, relax, and connect with nature. Take a deep breath, let go of stress, and immerse yourself in the beauty of the surroundings. This in-person event offers a unique opportunity to practice breathwork and meditation in a serene setting, followed by flower picking to create your own bouquet to take home with you. Be sure to bring your yoga mat, water bottle, and option to pack a picnic of snacks and drinks to enjoy following our mindful grounding activities. We can’t wait to see you there!

Be Still + Smell The Flowers
Wednesday August 14
6:30 - 8:30pm
$45 / person

Get your tickets today at www.breathewellbewell.info/events or through Eventbrite.

Super excited to announce a NEW Breathwork + Meditation Workshop “Be Still + Smell The Flowers” is in the making and is dropping this August! Be sure to stay tuned for details and how you can join!

I graduated with a Masters of Speech Pathology (MSP) from the in 2011, earned my Certificate of Clinical Competence in the field of Speech-Language Pathology (CCC-SLP) from in 2013, and was granted my state licensure the same year. Now over a decade later, I’m still a licensed and practicing SLP, but doing things very differently than when I started!

For one, I’ve specialized in Orofacial Myofunctional Therapy (OMT) and earned a Certificate of Orofacial Myology (COM) from the . I also went on to become a 200-Hour Registered Yoga Teacher (RYT-200) through and Breathing Coach from both and - all of which have helped me to better understand not only the mouth and tongue but it’s links below the neck through the brain-body-breath connection!

The WHY has always been the same. The WHAT and HOW has changed drastically. And I wouldn’t have it any other way.

I also am proud to be a and honored to be a part of this field. Also some of the best people I know are also SLPs, truly they are the best!

In honor of National Speech-Language Pathologist Day, I wanted to revisit where I’ve been, the schools and clinics I’ve worked in, the clients I’ve seen thrive, and how I have evolved over time. And while I would never trade the years spent as a traditional SLP, I’ve always loved doing things differently than the status quo. Which is exactly why I started Breathe Well Be Well. And in doing so I now can more effectively address sleep, speech, breathing, swallowing, airway health, and support the body better through stabilizing the nervous system first.

And as I learn how to better educate YOU what I do and how I do it, know that I see you and appreciate you.

Here to help you breathe + be.

Mark your calendars! Virtual Functional Breathwork + Meditation is back May 21st at 6:30pm EST!

Welcome to a mix of myofunctional therapy principles, breathwork, mindfulness + meditation to help you learn correct oral rest posture, practice nasal breathing, and remember you have all the tools you need within you!

Led by Perrin White, each session will review a myofunctional practice, breathwork exercises, and finish with a guided meditation to help end with ease.

No prior experience needed.


How to Prepare:
Can sit in a chair, on a yoga mat, or lie in bed
Wear comfy clothes
Be curious!

Date: Tuesday, May 21, 2024
Time: 6:30 pm- 7:30 pm EST
Cost: $22 + processing fee / person
Where: Virtual Zoom Event

Buy Tickets Here:
https://www.eventbrite.com/e/virtual-functional-breathwork-meditation-tickets-884333373927?aff=oddtdtcreator
**also listed under “Events” on my website**

Here to help you breathe + be.

Help me wish my mom and #1 fan a happy happy 70th birthday today! Love you mom!

#1964

This is my WHY! 🫶🏻🫶🏻🫶🏻

I offer functional breathwork and myofunctional coaching to all clients outside of South Carolina because we ALL need help learning how to breathe well.

Hard things will happen. It’s not an IF. It’s a WHEN. And by learning functional breathing patterns and simple meditations personalized for you, the hard gets a little more manageable. Your nervous system will thank you, promise!

Here to help you breathe + be.

Book your free 15-minute discovery call through my website today to learn more.

Join Perrin White at Greenville’s female-owned for a morning of grounding breathwork, gentle movements, and guided meditation followed with mimosas and allllll the plants! 🌱 Enjoy 10% off your plant purchase as well following the class. Get your tickets at breathewellbewell.info/events or sunandsoilplantparlor.com/events
 
What to Bring:
Yoga Mat, Water Bottle, Pillow/Bolster (optional)
 
Date: Saturday, April 13, 2024
Time: 9:00 am- 10:00 am EST
Cost: $25 / person
Where: Sun + Soil Plant Parlor

This is what building a strong functional foundation looks like and I could not be more proud of all the hard work this 4 y.o. client and family put in to earn these gains!

Photos show changes in bite and tongue tip to spot height over a 10-month period from myofunctional and speech therapy. During this time, client increased jaw stability, breathing mechanics, tongue rest posture, tongue to spot awareness, and tongue tip elevation. And with more functional orofacial musculature, she was able to better learn correct tongue placement for production of /l, k, g/ speech sounds!

With support of myofunctional therapy, teaching and correct speech productions is so much easier! Why? Because you actually know how to use the muscles necessary to make the sounds!

With speech stabilized, the next step for this client is to pause myofunctional therapy and introduce ortho for jaw growth and correction of her crossbite and crowding. And while it’s cool to see how changing the strength, stability, and stamina of the orofacial muscles alone can improve the bite, most cases require a blend of professional interventions to help address both form and function. In this case, myofunctional therapy AND orthodontics.

Myofunctional therapy will be re-introduced at the conclusion of orthodontics to then tackle her swallowing pattern and posterior tongue elevation.

Note this client had a tongue tie and upper lip tie released at age 2 years due to functional impacts. After healing successfully with myofunctional supports and improving feeding skills, she paused care until she was able to better participate in more formal myofunctional therapy sessions. And now after reaching another level of stability we pause myofunctional therapy again for orthodontics. And this is how it should be. Keep doing the things that work, while they work. And when it’s time for a break, take a break! Don’t stop implementing what you’ve learned, but do give you body time to adjust, use your new skills, and rest as needed!

Can’t wait to see how this client continues to grow and thrive!

Comment what changes you notice from the time elapsed pictures below!

MARK YOUR CALENDARS: Breath to Breath Instagram Live with and .wurden this Monday, March 25 at 7pm EST! We’re talking the essentials of a balanced breath, finding safety in the body, and all things breathwork. See you then!

Love seeing hard work pay off and check out the improvements in this client’s jaw stability and definition after just 3 treatment sessions! This client originally came to me for support improving her chewing and swallowing patterns to decrease her fear of trying new foods.

And know what plays a vital role in successful chewing and swallowing? Jaw stability, strength, and stamina! Oh and all that paired with functional tongue movements, too! So that’s what we’ve been working on. And she’s killing it! In addition to noticing more ease in chewing, she also is reporting her mouth is less dry in the morning indicating less mouth breathing at night.

Both pictures show lingual palatal suction, or a tongue cave. Her initial eval photo had significant jaw shift with no medial (middle) tongue blade elevation. The bottom photo shows a much more symmetrical jaw opening paired with emerging mid-tongue blade elevation for her tongue cave. PROGRESS!

And know what can help lessen fears of trying new foods? Improved jaw stability, strength, and stamina! You have to KNOW your body can actually handle the task of chewing and handling any food you are attempting to eat. And if it can’t, you better believe the body knows it. This is where fear sometimes comes from.

Other symptoms of jaw instability may include slow eating during meals, jaw pain or fatigue, choking while eating, washing food down with water, clicking/popping sounds and/or jaw shifting on opening/closing.

If you are ready to learn more how to improve your jaw stability, stamina, and strength, book your free 15-minute discovery call today through my website.

Here to help you breathe + be.

Virtual Functional Breathwork + Meditation is back! Accessible to anyone with internet access, this second offering is scheduled for Tuesday, April 9th from 6:30 - 7:30 pm EDT! Sign up early and receive 20% off with code “Early20”(valid till March 28).

A link with video of the recorded class will be emailed to all ticket holders the following morning for replays and continued practice.

ABOUT THE CLASS:
Welcome to a mix of myofunctional therapy principles, breathwork, mindfulness + meditation to help you learn correct oral rest posture, practice nasal breathing, and remember you have all the tools you need within you! Led by Perrin White, each session will review a myofunctional practice, breathwork exercises, and finish with a guided meditation to help end with ease. Join us each second Tuesday of the month to help learn how to change your breath and change your life. No prior experience needed.

HOW TO PREPARE:
Can sit in a chair, on a yoga mat, or lie in bed
Wear comfy clothes
Be curious!

DATE: Tuesday, April 9, 2024
TIME: 6:30 pm- 7:30 pm EST
COST: $22 + processing fee / person
WHERE: Virtual Zoom Event

Buy your ticket through the link in bio or my website at www.breathewellbewell.info/events.

Here to help you breathe + be.

Did you know that the American Association of Orthodontists (AAO) .info recommends getting an orthodontic check-up NO LATER THAN AGE 7? Yup. 7. And if that feels young, know that I’ve sent clients as young as 4 years old to the orthodontist before when signs of airway insufficiency are present.

Yesterday’s reel talked about tongue space, which essentially is jaw size. And IF your jaws are small, then your teeth are going to show it. The teeth are the canary in the coal mine. When teeth are crowded-crooked-misaligned, that is a symptom of a larger concern that most likely involves tongue rest posture, swallowing patterns, and breathing/airway issues.

Early phases of orthodontia are not just to straighten teeth, but rather to make enough space for the permanent teeth coming in! Early intervention paired with myofunctional therapy is how you get the airway and bite back on track.

And what are signs of airway insufficiency? Well they are the same ones that let you know you need myofunctional therapy.

* Mouth Breathing
* Low Tongue Rest Posture
* High Arched Palate
* Crowded Teeth
* Misaligned Teeth
* Regressed Chin
* Oral Habits (Thumb Sucking)
* Bruxism (Teeth Grinding)
* Enlarged Tonsils or Adenoids
* TMJ Dysfunction
* Tongue Tie

Remember you need support with the structures and the function, hence any orthodontia plan always should involve myofunctional intervention as well!

And if your child is older than 7 years old and you notice these symptoms, still seek myofunctional therapy and orthodontia support! You start where you are.

Here to help you breathe + be.

What’s the ultimate flex? A strong jaw, an open airway, and healthy breathing pattern. And one way to help achieve and maintain these is through proper chewing!

Proper chewing plays a crucial role in maintaining not just oral health, but also contributes significantly to the overall structural and functional development of the jaw and face. The act of chewing generates natural growth forces, which are essential for facial development and jaw growth. This not only helps in shaping the face during the growth years but also ensures the maintenance of ideal oral function throughout life. Furthermore, effective chewing has been linked to the development of correct swallow patterns, which are vital for normal digestion and even have implications for concentration and memory.

By engaging and strengthening the jaw and mouth muscles, proper chewing ensures that these muscles receive the necessary exercise to remain healthy and function optimally. Much like any other muscle group in the body, the muscles in the jaw and face require regular, correct movement to maintain their strength and functionality.

If your mouth is constantly open (even just a little bit), your jaw fatigues during meals or speaking, you eat mostly soft foods, you have TMJD, or your tongue rests low on your mouth, these are all signs you could benefit from a myofunctional evaluation. Book a free 15-minute discovery call today through my website to learn more about supporting your jaw and facial muscles.

Also be sure to check out to learn more about one of my favorite devices to help with chewing and oral motor development. I use this a lot in conjunction to treatment!

Here to help you breathe + be.

Happy International Women's Day!

Today I wanted to help celebrate women all over the world. And it got me thinking about how many women are in the different fields in the airway and breathing spaces I work with? So I asked Chat GPT to tell me some stats.

As of ChatGPT’s last update in 2022, the percentage of females in various health-related professions varies, reflecting trends in education, professional choices, and societal changes. Here's a breakdown based on available data for the United States:

Speech-Language Pathologists: ~98% female
Dentists: In the U.S., ~34.5% female
Dental Hygienists: ~98% female
Orthodontists: ~25-30% female
Otolaryngologists (ENTs): ~25-30% female
Oral and Maxillofacial Surgeons: ~15-20% female
Chiropractors: ~30-35% female
Massage Therapists: ~85% female
Yoga Instructors: ~70% to 80% female

Note these percentages absolutely could have changed since ChatGPT’s last update. Please use for entertainment purposes and to grasp a general idea of where women are showing up in the airway and breathing spaces.

Sending all the love today to the mothers, grandmothers, sisters, aunts, friends, neighbors, YOU that make me proud to be female!

Happy breathing!