Samuel A. Nigro*
Clinical Professor of Psychiatry Case Western Reserve University
Simple clinical health improving procedures are offered which should be promoted by public health organizations everywhere. These
procedures are the result of discovering the cure for the author’s severe laryngospasm disorder. Discovering the SAM prompted
reflections on improving simple valuable self-care for all. All techniques are described and recommended for improving health care
and comfortable living for everyone everywhere old enough to follow directions. They have to be daily practiced and made routine.
Following these ten procedures will improve everyone’s health.
Oral Hygiene, Dental Care, Pulmonary Hygiene, Snoring, Best Breathing, Choking, Knee/back Exercise, Child Drawing for
Mental Health, Obsessions, Obesity, Sore Throat Prevention, Integration, Prurience Removal
Best Mouth Hygiene:
Almost all contagious diseases from Strep Throat to viruses infect
through the mouth--especially the gums (In fact, most likely all
diseases have something to do with what we inhale or ingest).
Basically, a clean mouth means strong gums which means better
health. Teeth should be brushed twice a day--morning and bedtime
with flossing before each time. Flossing firmly strengthens the
gums. Teeth, gums and tongue need brushing, especially the gums
which need massaging to stay firm and strong. The vibrating
toothbrushes are best and give a 2 minute hygienic cleansing
better than any manual brushing. The cost is readily covered by
money saved on medications and less than the electronic game
gadgets every one has. Mouth hygiene means not putting garbage
into your mouth: Keep hands clean; avoid cigarettes, marihuana,
inhalants, snorts, street drugs, or anything unclean. Keep every
thing about and in your mouth clean and your gums strong. Mouth
gargling and rinsing several times a day with a favorite over-thecounter
mouthwash and/or occasionally with strong salt water
solution (salt water kills most germs) is recommended. Finally,
"best breathing" by the nose strengthens the mouth gums also by
lessening gum dryness, and the nose is both a barrier and expeller
of negative inhalants. Mouth hygiene is essential to good hospital
care. (Also, as in 5 infra, topical dental antibiotic rub should be
helpful in preventing infections if on steroids or if in a hospital
or any where high in infectuous agents. In fact, a dab of triple
antibiotic ointment in the nose and on teeth at the first sign of a
cold might strengthen resistance. Also, a little dab of that vitamin
filled skin cream helping your wrinkles might strengthen gums and
Make no mistake, there is a "best" way to breath (1). "Nasal
inhalation" is the best way--It is more diaphragmatic requiring
less muscle effort and thus more of the inhaled oxygen is available
elsewhere in the body. However, "shutting your mouth" is
obligatory for efficient and effective "nasal breathing"--laryngeal
reflexes open better with "air into the nose" than with "air into
the mouth." Mouth closure while breathing prevents dryness
of mouth mucous membranes which work best when moist. A
dry mouth because of mouth breathing does not protect well.
Snoring dries the mouth, so practice sleeping by nasal inhaling
and exhaling with shut mouth is essential. Choking basically is
the erroneous intermingling of inhaling and swallowing which can
be prevented and corrected by nasal breathing. Learn and practice
the acronym "SAM": Shut mouth; Air in nose; Mouth cough (if
choking or clearing throat) or just exhale (by mouth or preferably
nose). The SAM must be practiced--it does not come naturally
for most. Learn, practice, and teach the SAM--you will be "best
breathing." Best Breathing is essential for good hospital care
especially in intensive care units. Athletes gasping for air when
out of the game should breath nasally for best re-oxygenation
(I got this idea after watching professional hockey--and feeling
quicker oxygen recovery when pushing my lawn mower as an
80 year old. It works!). (By the way, the SAM works as a panic
attack/temper/rage/confusion stopping technique by detachment from the source of emotionality to calmer self-awareness and
improved oxygenation--"Panic" and all related are likely due to
unconscious "not breathing" and one is low on oxygen. "Get more
oxygen! Just do the SAM and think it through. Shut your mouth
and breath through your nose!" Keep repeating this. See 7 below.)
"pulmonary hygiene!" The lungs never quit. They discretely expel
unhealthy molecules inhaled so effectively that it is taken for
granted and overlooked. Coughing is the body's way of expelling
something definitely foreign and unwanted. Coughing is not just
a symptom. It is nature's cleansing procedure. To make a cough
more effective, do the SAM! First Shut the mouth, then inhale
nasally as deeply as you can, and then really explode a mouth
cough into your kerchief or elbow. That really should be done as
personal health measure twice daily for 3 coughs after brushing
your teeth each time. This cleans your lungs. If you feel a chest
cold coming on, do it several more times whenever. It can help
prevent the chest cold and can keep you healthier. At the first sign
of a "cold", it should be done four times a day. It should be done
after every cigarette by smokers. It does not take much reflection
to conclude that lungs need help with "cleaning" the crude now
being inhaled. This should help prevent lung cancer and most
infectious diseases which enter the body through the lungs.
Best Knee & Back Exercises:
Walk 50+ steps on your heels; or rock back and forth from one
heel to the other. The paraspinal muscles (including the psoas) and
hip ab & ad -ductors are all tightened by walking on your heels.
You will be surprised how the aches and pains often disappear
after consistent heel walking (or rocking). The paraspinal muscles
especially do not get exercised and it seems that the spinal
cord system works better with stronger paraspinal muscles. I
discovered this during my recovery from bilateral simultaneous
knee replacements due to cartilage deterioration since "bends"
during deep sea diving when in U.S. Navy Submarine Service.
It worked and I found heel walking helped whenever I have had
knee or back aches ever since. Walking on heels is almost a full
body massage of back related muscles we hardly ever use in daily
routines. Easiest to do while brushing your teeth. I am shocked at
how this works if done at the first sign of back or knee discomfort.
These are my experiences. At 78 years old, my lower left 2nd molar
begins to throb and hurt. The dentist checks with xrays finding
nothing but recommends someone for extraction--"This is what is
regularly done to relieve the pain and discomfort" (which I knew
because of relatives' having many such extractions). However,
the dentist did give me a trial of penicillin and higher fluoride
toothpaste which did not work after two weeks. But I thought
that the antibiotic by pills would never get concentrated about that
tooth, so I bought topical triple antibiotic cream. I squeezed a little
high fluoride toothpaste and the topical antibiotic on my finger and
massaged them onto and around my hurting tooth. I did this after
tooth brushing morning and night. My tooth cleared up and it has
been 8 months with normal painless functioning. I still do the
toothpaste/antibiotic massage every morning. It is merely one
case, but it is so simple, inexpensive and it is still working! I have
had successful outcomes with several others since including an
old male who had three root canals but did not need a fourth after
doing the antibiotic massage. Studies show that simple dental
cavities are due to infection--occasional antibiotic massage may
be preventive of most dental problems.
Also, dental antibiotic massage might help reduce infections if on
steroids for any reason. I was briefly put on steroids for traumatic
arthritis and could feel an increase in dental sensitivity, so I started
my topical antibiotic dental massage until off the steroids. This
makes one consider the "preventive" aspects of topical antibiotic
dental massage for infections if in a hospital or wherever there
are high concentrations of infectuous disease agents--or a dab into
each nostril and on ones gums at the first sign of a cold might help
defense against full cold syndrome.
If this works as well as I have experienced and witnessed, dentists
will be shutting some of their schools.
Saving Childrens' Mental Health:
Doc Sam presented interactional drawings with children as an
effective therapy in child psychiatry and mental health promoting
technique for parents and their children. This was a Grand
Rounds Presentation, Department of Psychiatry, Case Western
Reserve University School of Medicine: "Therapeutic Sequential
Drawings with Children -- a New Technique" 1970. He extended
D. W. Winnicott's "squiggles" by taking turns with the child in
the creation of the drawings. This helped and led the child to
express the good, the bad, the ugly, the helpful for "that week"
or month or any time interval. Any past or anticipated event
could be focused on by interactional mutual drawing with the
child creating, and reliving, an emotive event. While drawing,
the therapeutic emoting and processing were far beyond simple
"talking it out." The words used while drawing have more intense,
deeper and material substance to the catharsis. Reproductions of
series of drawings were provided with the stories briefly detailed.
The presentation was then submitted as an article for the Journal of
Pediatric and Adolescent Psychiatry. A jealous and anti-Catholic
supervisor prevented its publication. She graduated the same
year as Doc Sam from medical school, but got to complete her
psychiatric training while Doc Sam served four years in the U.S.
Navy. That qualified her to supervise him during his psychiatric
residency. The director of the Department of Child Psychiatry
made her tell Doc Sam of her preventing his article's publication.
Other reviewers of the Journal of Pediatric and Adolescent
Psychiatry contacted him about his "Squiggles" article asking
his support for their individual plans to promulgate such. Doc
Sam believes that parents and others can do the Squiggle drawing
effort with their children on a regular basis with great emotional
benefit and positive interactional relationship enhancement.
"Let's draw the best thing that happened this week." "Let's draw
the worst thing that happened." "Let us draw___X_____("your
emergency room visit!" for example). Doc Sam believes this is
not only a therapeutic technique for physicians wanting to help a child work through emotions, but a universal mental health
parenting technique helping positive child development and self
understanding in the family setting. Universally, parents should
do this with each child each week. Doc Sam believes this will
improve all child development and family togetherness.
Reducing Obesity And Other Obsessions:
"distract from obsessions"
By doing the SAM gently and repeatedly, when the urge hits to
eat or do one's obesssion, and repeating the Catholic Mantra of
"life, sacrifice, virtue, love, humanity, peace, freedom, and death
without fear" over and over, you may be able to gradually free
yourself from your habituation/obsession. It takes time and
practice but most can be helped by the extra oxygen of the SAM
and the distraction of naming the ultimate human purposes. (See
Snoring means you are mouth breathing. Like Pavlov's dog,
condition technique should work. Jostle the snorer shaking his
shoulder. At the same time say: "Shut your mouth (you can gently
push his chin with other hand) and breath through your nose only
and roll over". Repeat until he does. In time, with repetition,
he will likely be conditioned to do it all as soon as you put your
hand on his shoulder. Snoring is from the mouth. With the mouth
closed, there is no snoring. Breathing through the nose gets more
oxygen and is healthier than mouth breathing.
The study Area:
At the first "soreness" of the throat...that early sharp pain with
normal swallowing...begin salt water gargles! Take small cup of
water and add tablespoon + of salt. Gulp into your throat without
swallowing. Swirl around with head held back and let flow to back
of throat and then gargle as best you can. Swirl around again and
spit out into the sink. Do over and over until cup is empty. Repeat
every 4-6 hours until sore throat fades. See your doctor if persists
over 24 hours. Hopefully the salt will kill the reasons for the sore
throat. And do the pulmonary hygiene (3 above).
Live "full" humanity as best you can. "PAN" is redundant, but
needed because color, ethnicity, race, religion, groupthink tend to
make all forget that "humanity" is all of us! As my Italianate
father would say banging the table: "We are all the same! We
are all the same! Even when we proclaim our differences!" You
cannot fight racism with your own racism. You cannot fight color
with color. You cannot fight sub-culture with sub-culture. To
embrace less than "content of character" is to be part of the problem
rather than the solution. Color, race, sex, geographic heritage et
cetera are as important as height and weight. As Martin Luther
King, Jr. encouraged: "Content of character" is how to present
yourself virtuously and judge virtues of others. We must identify
as HUMANS: African, Asian, Caucasian, Hispanic, Negro, and
by other words which bring the personhood of transcendent human
history: Life, Sacrifice, Virtue, Love, Humanity, Peace, Freedom,
and Natural Death without Fear by commitment to Life, Liberty
and the Pursuit of Happiness--All these being basic ultimate
human purposes. Anything else will almost always fail because it
is not fully human because it ignores the content of one's character.
Content of character ,as Dr. King stated, MEANS: at least, the
virtues of prudence, justice, temperance and fortitude--which are
the only ways to act and how to judge others. If you really want to
be healthy and help everybody's health, stop promoting that which
identifies less than fully human. Color et cetera hardens the heart
and dissolves the brain.
Removing Prurience (3):
As Freud proved, sex makes you crazy. Thus, everyone needs the
words to reduce seductive genital mania in a culture which uses
sex to create excitement, interest and imitation even though it is
pollution against nature. In Nature, sex is consistent with normal
functioning and reproduction. It is not "anything/ anywhere" as
humans now abuse themselves. Until now, human cultures have
always had rules to keep sex for opposite sexed adults at a time
consistent with reproduction. "Marriage" was the psychosocial
pheromone for humans, just as biochemical pheromones kept
sex "reproductive" for subhumans (got a cat?). Be glad humans
do not have biochemical pheromones because there would be no
"love" between us. Here are the words to remove prurience for
everyone's better health:
(1) Seeing shapely buttocks, call them "anus protectors" or "bowel
(2) Seeing breast presented seductively, call them “milk, cancer,
sweat, fat, pontoon, hanging, useless chest glands.”
(3) Seeing the vagina, call it a “baby blood hole which has a urine
hole in front of it, a feces hole behind it and is filled with blood ¼
of the time."
(4) Seeing the penis, call it the "ud (urine director) because 99
percent of the time, the ud (nee’ penis) is used to urinate in the
direction wanted by the male and should always be called the 'urine
director' ('ud') instead of 'penis' (the latter word now applicable
only to normal sexual intercourse).
(5) Seeing cleavage, call it "female mooning."
(6) Seeing pubic hair, call it "friction absorbers so the skin is not
injured during intercourse."
(7) Seeing orgasm outside of normal intercourse, call it
"masturbation or sexcretion which is squirting for males and
sliming for females outside of normal sexual functioning
consistent with reproduction, and thus is unnatural and therefore
"pollution". Remember that sexual relief is basically selfishness or
a form of natural excretion (like “wet-dreams”) which should not
become enslaving ways of genital manias or obsessive-compulsive
Sexual squirting for men and sexual sliming for women
are body excretory acts accompanying nature’s way of starting a
baby—neither squirting nor sliming should be so important that
one loses one’s identity and life because of them.
(8) Remember, my colleagues words as he went back to his country
to find a woman to marry: "American women are really something.
You can always get a handjob, a blowjob, or a quick screw--It is as significant for our relationship as my taking a leak.
harem-feminists." Do not create haremfeminist members. Do not
be part of the local feminist harem.
(9) Remember that "Non-marital sexual activity is nothing but
helping each other 'go to the bathroom' ('toileting' or 'sexleting' or
'sexcreting') and that 'pornography' is nothing but public toileting
and public excretion best seen as 'a bunch of dogs licking each
others’ rear ends'."
(10) Help us remember not only that “we are born between feces
and urine” but that we procreate between feces and urine too—
And please, God, help us remember all this so we do not become
crazy about sex, any more than crazy about urinating, defecating
or menstruating. Remind us that for all animals on the planet, sex
is a simple biological function to create life—it is not recreation,
entertainment or a game.
Help us remember that the fantasy filled
press and media (liar-papers and unreal-vision) culture of celebrated
indecency and dishonor is actually the creation and promotion of
non-being (which is also a good definition of “evil”). Remind us
that for mankind, sexual activity is for unition and reproduction
in a spiritual and marital relationship for family life, and that all
other sexuality is sliming and squirting excretory pollution when
outside of marriage. Help all know that almost all illnesses enter
the body through the mouth and keeping ones mouth clean and
healthy makes for a long life (and thus the mouth should not be
used for toileting!).
Help young people know that they will fall
in and out of love with “broken heart” feelings many times before
finding the right person to marry, so pre-marital sex is not smart
but is to sell one’s self out to another when the smartest approach
is to never let the other party think you care very much until there
is a mutual marriage commitment—and even then to help each
other “go to the bathroom” is almost always a violation of the
future marriage vows and a betrayal of one’s future spouse. Help
young people to know that, even though it is the best feeling in the
world, “puppy luv” makes you stupid and a victim. Regardless,
thank God for the sexual creativeness of our lives in marriage and
Nature. And especially, thank God for making sex pleasurable,
otherwise there would be no human race and we would likely not
touch each other with ten foot poles.
Help us remember that sex is
sacred in marriage and that extramarital sex is excretion or satire.
Help us remember that lives are saved by Natural sex and lost by
non-marital sex. And by practicing these ten phrases, you will
be less likely to be made crazy by sex and can help others also.
You will not be manipulated by the dirty old men, the gay genital
maniacs, and the harem-feminists in charge of the press & media.
(Check "authors" for many of my other articles on MEDCRAVE.)
- Nigro SA (2015) The “Best” Way to Breath. J Lung Pulm Respir Res 2(1): 00033. DOI: 10.15406/jlprr.2015.02.00033
- Related references are available at Medcrave under my name.
- Nigro, SA, Soul of the Earth