Didn’t stop myself while singing — unusual. The change was so that my own parents couldn’t recognize my improved voice, but more importantly, I was actually singing instead of self-editing.

This is nervous system regulation showing up as authenticity. When self-doubt and fight-or-flight mode quieten enough, authentic expression flows. When that happens, everything downstream improves: voice clarity, ease, enjoyment.

New here? This is my ongoing biomechaneering process: documenting my experiments optimising craniofacial development, breathing, posture, adaptation and more.

If you’re interested in exploring how biomechanics influences health, performance, and aesthetics, join the free biomechaneering community.

OBSERVED CHANGES

• Behavioral shift: No self-interruption: Finished the full performance instead of cutting short when self-consciousness kicked in. The internal critic was quiet enough that I could continue. This is observable nervous system regulation.

• Voice clarity from unfiltered expression: Parents thought someone else was singing — the projection was clean and resonant. Probably because I was expressing without self-editing, not forcing technique.

• Singing became enjoyable, not effortful: Previous singing involved managing anxiety while performing. Today enjoyment mattered more than judgment of how it sounded. Different mode entirely.

• Sustained phonation without strain: Extended difficult song with no air loss or compensatory tension. Easier because the nervous system wasn’t intercepting the signal.

CURRENT HYPOTHESES

• Nervous system regulation enabling authenticity: The biomechanics work (breathing, craniofacial changes, scapular stability) has been progressively quieting nervous system reactivity. Quiet enough now that self-doubt doesn’t automatically intercept vocal expression. Authenticity = the nervous system finally out of the interceptor role.

• Authentic expression improving voice quality directly: When I’m not self-editing, the voice resonates more cleanly — better overtone control, better projection, cleaner tone. Parents’ “sounds like music” comment probably reflects authenticity, not just better technique.

• Three simultaneous improvements from unfiltered expression: Enjoyable (permission to express without filtering for judgment) + Easy (nervous system not fighting the breath; airflow natural) + Effective (authentic expression resonates better; voice projects with less strain).

• Nervous system quiet enough for this phase: Biomechanicaneering work → nervous system regulation → freed cognitive/emotional bandwidth → authentic expression. The voice is one output; the real change is internal permission. Probably the nervous system will stay progressively quieter as biomechanics– unusual. work continues.

Current strategy:

• Main biomechanical focus on maintaining three-dimensional diaphragmatic breathing, intra-abdominal pressure and general technique during training. Higher focus with fewer sets, avoiding upper airway collapse. RevivThree on during the whole session.

• Occasional 3D intraoral craniofacial release and histo-release as extra accelerators.

• Wearing RevivThree during sleep and a few hours during the day.

Current focus:

Strength training, posture, breathing mechanics and nervous system regulation.

Full journal entry:

6/20/26: Singing “Guardian”. My parents couldn’t recognize me. I was alone at home again today, as my parents went for a walk. So I took the opportunity to sing for a bit while doing the household chores outside. So I sang as all the characters from Guardian with lyrics from Man in the Internet/Toby Fox as I fed the chicken and renewed the dogs’ water. While doing the latter, my parents came back from their walk, and my mom waved at me as I continued. I usually get too self-conscious, but this time I finished. She commented that I sounded significantly better compared to the last time she heard me. She even commented that they could hear me from a distance (I tend to sing with a lot of projection and loudness), but they thought it was someone else doing the singing. “Parecía música, te digo la verdad” (it sounded like music, to be frank). So the difference was remarkable for them. Keep in mind that this isn’t even one of the songs I formally practice with my teacher, just one of those I like to hear and sing personally. And a hard one at that.

Picked up rope skipping on a rest day and immediately felt quad overload. Implemented a calf raise pattern cue—press through ball of foot, rapid rebound—and felt the shift within minutes. Now movement is more economical (zone 3 vs zone 4), with fewer micro-destabilizations and easier breathing throughout.

New here? This is my ongoing biomechaneering process: documenting my experiments optimising craniofacial development, breathing, posture, adaptation and more.

If you’re interested in exploring how biomechanics influences health, performance, and aesthetics, join the free biomechaneering community.

Observed Changes

• Calf raise pattern cue effective — quad overload resolved; calves engaged properly with “loaded stretch sensation” (muscle learning, not pain).

• Shadow jumping is easier — fewer micro-destabilizations, less force needed, better control.

• Core activation maintained, breathing easier — ~90% rib-flare avoidance; diaphragmatic breathing now smoother without strain.

• Actual rope jumping: couldn’t execute — arm-pull compensation and wrist positioning are still limiting. Probably the rope is too short.

• Movement economy improved — harder to spike HR; zone 3 instead of zone 4, indicating better efficiency.

• Dance/flow improved — easier to follow rhythm, more fluid, less conscious interference.

Current Hypotheses

• Calf raise pattern is directionally correct — quads no longer overloading; proper muscle engagement for movement.

• Lower jump height = arm-pull compensation required — a learned pattern from historically jumping higher. Technical limitation to address.

• More economical technique = better movement quality — zone 3 cardio suggests improved efficiency and skill, not just effort.

• Breathing nervous system regulation and core activation continue to improve.

CURRENT CONTEXT

Current strategy:

• Main biomechanical focus on maintaining three-dimensional diaphragmatic breathing, intra-abdominal pressure and general technique during training. Higher focus with fewer sets, avoiding upper airway collapse. RevivThree on during the whole session.

• Occasional 3D oral face-pulling and histo-release as extra accelerators.

• Wearing RevivThree during sleep and a few hours during the day.

Current focus:

Strength training, posture, breathing mechanics and nervous system regulation.

Full journal entry:

6/16/26 Day 1: Rope Skipping — Technical Refinement & Postural Integration — Day 538 of my biomechaneering process
Today I had a rest day from training. I wanted to move a bit, so I picked up rope-skipping again. Like with my training when I get the chance (particularly on the kettlebell swing and pike push-up nowadays), I did it barefoot on grass. And always with my RevivThree on, of course.
I noticed immediately that I was overloading the quads and flexing the knee excessively. So after I was finished, I looked into the mechanics and formulated the cue: focus on a calf raise pattern — press through the ball of the foot and into the air rapidly, instead of doing continuous slight knee flexion-extension. I practiced that paired with higher cadence, smaller bounces and rapid rebound for around 5 minutes. I immediately felt the difference in my calves and the jumpy rhythm. My calves left me with a slight “worked through a stretch”/soreness feeling that isn’t painful.

6/17/26 Day 2: Rope Skipping — Technical Refinement & Postural Integration — Day 539 of my biomechaneering process
I woke up today with noticeable soreness in my calves, in the gastrocnemius muscle. My ankle also feels like it went through a workout.
After breakfast I moved to a full twenty-minute session, with better technique throughout. Knees stayed imperceptibly flexed (which is just my normal stance now, no hyperextension like before). I worked the bounce rope-less, shadow-jumping. My calves got really worked out.
I felt the direct, maintained work. No real pain or even a burning sensation, more like a loaded stretch sensation and deep soreness. That typical feeling on the muscles the day after you do a movement you’ve never done before.
My ankles and feet also felt engaged, while my quads didn’t over-engage at all.

Postural and breathing notes: maintained core activation well, avoiding rib flare on a 90% level. Noticed on inhalation the anterior core (abs) contracted slightly more while the pelvic floor descended; on exhalation, a partial reversal. Sometimes on exhale I unconsciously default to the opposite (the pelvic floor actually drops), so now I’m working on correcting that compensation. It’s getting easier and easier to exhale and inhale with my diaphragm, contracting the core and avoiding collapse of the upper airway.

I did twenty minutes total. I moved around maintaining the rebound pattern. I moved in circles, to the sides, front and back, etc.
If I do want to stay in place, though, it is much easier now. I get fewer micro-movements and micro-destabilizations that probably occurred before when I was using too much force.

I also tried rope jumping with the actual rope but couldn’t execute it. Probably as a result of a combination of lower jump height (requiring more wrist action and movement) and my tendency to still pull with the arms rather than spin from the wrists. All this time I compensated by jumping higher without noticing. I also noticed I tend to start with my wrist around the height of my shoulders, while ideally it seems it should be around the hip or a little lower. I may have cut my rope too short, too.

It was harder to spike respiratory rate and cardio this way too. It was noticeably more difficult to significantly elevate HR or fatigue. Likely because of the technique itself: less muscular force, more economical. I tried jumping “faster”, but it didn’t make much difference. I believe I was more in zone 3 cardio, whereas before I tended to get into around zone 4.

Despite being shorter and less intense than a full session, I looked at my reflection afterward. My mandible came forward as usual. It was a slight change, a very faint underbite tendency, almost imperceptible. I got less projection than what I get after a full training session, but it was still relevant.
This is a good habit to train other skills and a bit of cardio on rest days and to keep movement consistency (I find it easier to train everyday than to do so three to four days a week).

Finally, after the session I danced a little. I was listening to a cover of Deltarune, I believe Guardian. This time it was easier to follow the beat, and it felt good to do so. My movements were more fluid and open. I was able to observe that that was what I was doing, but I was able to keep my conscious self from interfering. Not long ago, I would abruptly cut the flow by getting too tense or activated or do something else entirely.

I improved an overbite, nasal breathing, symmetry, sleep apnea and more and documented the entire process. Pictures below.

This is my progress with 3D oral face-pulling, histo-release and wearing a flat mouthguard, mainly Reviv.

Why a caliper?

Initially, I made the mistake of biting on paper/an apple and measuring with a ruler. John Mew (RIP) recommended using a caliper instead, which I found to be much more reliable and is also a method orthodontists use.

Palate 6/11/24 to 10/18/25

Summary

Background

• Age/sex: male, started at 21. Was born on 08/20/2003.

• Started on 12-26-2024 with thumb-pulling.

• 2/30/25: Started wearing a flat mouthguard on and off. I fully committed on 6/22/25.

• Started histo-release before 4/5/25.

• Currently a physiotherapy student. Around 6 years of self-experimentation and research on mewing and orthotropics.

Starting condition:

• Disabling chronic fatigue.

• Diagnosed with sleep apnea.

  • Reliant on CPAP to function. Sleeping around 12 hours per day.

  • Heavy suspicion of UARS and a deregulated nervous system.

• Diagnosed with a 26mm (premolar to premolar) high-arched palate.

  • Recessed, stagnated craniofacial structure.

  • Myofunctional therapist explicitly recommended against mewing due to lack of space. And against expanders.

• Scoliosis and terrible posture.

• Chronic neck pain and instability.

• Etc.

My old myofunctional therapist helped me to realise the limitations of my old structure and why expanders aren’t a good choice. I’m grateful for that.
However, I decided to document my own approach and see what would happen over time.

297 days later, On 10/19/25

• Structure

  • Palatal expansion: Measured and recorded 30.44 mm between premolars, 4.44 mm of expansion.

  • Both the jaw and maxilla are rotating counterclockwise.

  • Improved postural and facial symmetry. Scoliosis greatly reduced.

  • Almost completely straight teeth.

• Symptoms

  • Stopped using CPAP on 6/22/25. Needing progressively less sleep, with progressively more energy. Was able to resume college and get high grades, create content, and pursue other goals.

  • Movement biomechanics are completely different. As an example, on 8/8/25 I sprinted on the beach, and I was greatly surprised by how different my intuitive running technique was.

  • Greatly reduced chronic neck pain. I no longer feel unstable when turning my head to the side when walking.

  • Etc.

Teeth

Bite

Now: 6/13/26

• Structure

  • The maxilla and mandible continue to “grow” forwards and upwards. Upper and lower arches continue to increase in width.

  • Experiencing teeth eruption, including molars.

  • More bodily and fascial symmetry over time.

  • The bite continues to evolve.

  • Better posture and breathing mechanics.

• Symptoms

  • Increasingly more energy, less anxiety, and a better mood.

  • Fatigue flares are becoming less and less frequent.

  • I was able to resume training and make progress.

  • Increased libido.

  • Nervous system and UARS slowly stabilizing.

  • And other systemic improvements.

In a few weeks I’ll remeasure and get new pictures at the imaging clinic.

How?

I believe this whole process revolves around soft tissue release and adaptation. Over time, changes in the forces acting on the structures allow for changes in the palate, craniofacial structure and overall function.

Because of this, I started with my own version of thumb-pulling (3D oral face-pulling), focused on consistency, comfort and low force.

I noticed many of the same repeated mistakes in the community, so I made this complete guide to the technique here: 3D oral face-pulling protocol.

Happy to answer any questions. :)

Disclaimer: Educational purposes only. Based on observed patterns and personal experience. Not medical, dental, or clinical advice.

Today I noticed changes in how my body organizes movement and how it responds to it: better glute engagement symmetry, improved core sequencing, less nervous system deregulation and more.

New here? This is my ongoing biomechaneering process: documenting my experiments optimising craniofacial development, breathing, posture, adaptation and more.

If you’re interested in exploring how biomechanics influences health, performance, and aesthetics, join the free biomechaneering community.

OBSERVED CHANGES

Kettlebell swings: Glutes engaged more symmetrically with natural foot rotation; pelvic floor easier to manage while maintaining core engagement; no rib flare; foot pressure more distributed

Ring push-ups: Abs and pecs became the dominant movers (previously lower back/shoulders dominated); pelvic floor control improved

Ring pull-ups: Lats became the primary mover; triceps no longer dominant; strong grip maintained despite rib flare persisting

Breathing: Improved control throughout the session; tongue naturally maintained palate contact without conscious effort

Post-session state: Improved post-session parasympathetic balance even on a cold, high-humidity day, which usually flares deregulation

CURRENT HYPOTHESES

• Natural foot rotation enabled better glute activation; eccentric phase descent may trigger more automatic core sequencing

• Reduced forced hallux flexion may allow better grounding and pressure distribution

• Biomechanical improvements may be shifting primary movers in multi-joint exercises, changing force availability and soreness patterns

• Improved tongue-to-palate contact may correlate with reduced nasal airway collapse

• The system still struggles to maintain activation and calm simultaneously; this remains the main limiting factor, but it is slowly improving

CURRENT CONTEXT

Current strategy:

• Main biomechanical focus on maintaining three-dimensional diaphragmatic breathing, intra-abdominal pressure and general technique during training. Higher focus with fewer sets, avoiding upper airway collapse. RevivThree on during the whole session.

• Occasional 3D oral face-pulling and histo-release as additional accelerators.

• Wearing RevivThree during sleep and a few hours during the day.

Current focus:

Strength training, posture, breathing mechanics and nervous system regulation.

Full journal entry:

6/10/26 — day 532 of my biomechaneering process
(Started: 12/26/24)

Did another training session today. Various improvements as usual. Routine A.
I started the kettlebell swing a bit differently. I kept the feet in what was my natural, neutral position. Meaning in slight lateral rotation compared to strictly pointing forwards, as I did notice it helped contract the glutes when practising it previous to this session.
Always while wearing my toe spacers, of course.

As usual, the technique improved, and I noticed a couple of things.
First, it was significantly easier to relax the pelvic floor on inhalation while keeping the contraction of the core. I noticed the latter contracted a bit harder automatically when descending the former, during the eccentric phase.
It was also easier to uplift the pelvic floor on the exhalation/concentric phase, without contracting excessively or losing the glutes’ engagement. On this topic, the contraction was also much more symmetric, as I actually felt much more engagement of my left glutes than usual, where I’d usually feel a bit of my upper hamstrings take over instead.
I also felt a bit more engagement from my back core, meaning I could send the air back there more easily.
I looked at it once during the bottom of the flex, and I didn’t see my ribs flare at all.
In terms of my feet, they stayed glued to the ground. I still get a bit of inversion when increasing the weight, although I didn’t feel like I was losing balance at all this time.
Before I used to consciously flex my hallux, which I believe was incorrect.
Now the toes remained in contact with the ground, maybe with only slight, unconscious flexion. Most of the feet press to the ground with the necessary force, no more and no less.

Once I was done, I felt a deeper contraction and “sore feeling” (meaning it had been worked hard) of my frontal core “abs” when exhaling before picking up the kettlebell. Maybe it was my rectus abdominals?
When looking at my reflection on the window, I noticed my jawline was more prominent and my jaw had come forward as usual, with my bite very, very slightly towards an underbite. The change in the jaw positioning is very noticeable and remains for the most part, while the change in bite was slight and went back to my usual only left front tooth contact in a minute.

In general I’m moving more weight with progressingly better technique, and the size of my glutes is proof of it.

Afterwards, I did ring push-ups. My abs contracted really hard, and my pecs gave up, which were better engaged. Before I used to feel the movement more in my lower back and shoulders, but that has changed. Like with the kettlebell swing, I was able to mobilize the pelvic floor better and maintain core engagement. Although I still have to consciously manage it for now.
I felt a bigger stretch in my upper pecs/pectoralis minor and overall better contraction of the pectorals in general, which was reflected by increased soreness and enlargement in this zone right after the exercise.

And finally, the assisted ring pull-up. I did fewer reps for some reason; I felt like my lats engaged (maybe more than usual), but I had less force. Is it that they worked harder on the other exercises this time? Or that the biomechanics actually prioritized them this time, making them the primary movers, and so I had less force? I didn’t particularly feel my triceps at all, whereas when I started with this exercise a few months ago, they were the first muscle to give up before, maybe one of the primary movers. So maybe there’s that, or a combination of factors.
My core also contracted and stayed active, but still I had prominent rib flare at the concentric and a bit on the eccentric. It is much harder to maintain it in this position, probably because of the mechanics of the scapula that I still need to work on.
Either way, once again I was surprised by the strength of my grip. Once I was done, it was physically hard to stop hanging and drop into the floor. This isn’t without any conscious command to “grip harder”; it seems my hands simply grasp more strongly as soon as I put them around the bar.
And when I looked at my palms right after, they were red with my calluses popping. Just like the session before. I didn’t feel the pressure in my palms at all in the moment. The palms recovered their colour after around 30 seconds. Pictures at the bottom.

Throughout the session it was easier to breathe in and out deeply without collapsing my upper airway (it still happened to an extent, but much less, and didn’t require as much focus).
I also swallowed saliva various times before every lift, and I noticed it was easier to keep the tongue glued to the palate without my conscious effort. This likely contributed and correlates with the improvement mentioned above.

The session was pretty intense (went to failure on the push-ups and pull-ups), but it made me feel very good; I was missing it. And once again after completing it, I remained “activated” but not as deregulated. I didn’t become pathologically aware of my nose or experience the frequent uncomfortable breathing sensation in it. Even though today is a high-humidity, cold day, which tends to make this aspect worse.
My heart beats a bit harder compared to before I started, but it isn’t as “obvious” or “prominent” as other occasions. I still have room to improve my parasympathetic balance, but the improvement is noticeable.

6/11/26 — day 532 of my biomechaneering process
(Started: 12/26/24)

Yesterday, I skipped the nap and remained “activated” for the rest of the day. I wasn’t particularly nervous or anxious, as it might have happened on other occasions, so, as I said, it was an improvement, but still I felt a bit more “wired”. I continued working on the computer after lunch and then went to college before returning home and going to bed.
Today I woke up again with my mind racing a bit. Meaning, already putting myself in certain situations, like imagining how I would explain certain topics or insights when going against widely established dogmas or debating someone and stuff like that. Of course, related to this, I woke up with my nose irritated and breathing a bit more superficially.
I also did a bit of the single-legged squats, but I felt a bit tired and like my breathing was a bit more uncomfortable and harder to manage, so I decided to move routine B to tomorrow.
Again, based on the general experience this time, I believe I remained more “balanced” after the session, but it’s going to take a while to have energy and focus while simultaneously remaining completely calm and relaxed. And being able to switch off from both states easily. It seems that it’s really hard for my system to achieve both at the same time.