There’s a “Right” and a “Wrong” Way to Breathe?

A Right and a Wrong Way to Breathe?

While it may seem you certainly know how to breathe, most of us actually breathe in such a way as to put our health in jeopardy.

In fact, the whole field of breathing and breath-work has enormous potential for improvement.  As breathing techniques are promoted in yoga, Pilates, and meditative methods, they all tend to focus on taking big, deep breaths-which is actually the opposite of what you should do.

Right Way to Breathe
Right Way to Breathe

According to Patrick McKeown in the Buteyko Breathing Method in his book, The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You, two of the most common problems are over breathing (hyperventilating) and mouth breathing, both of which have adverse health ramifications, and can have harmful consequences if done during exercise.

As Patrick wrote the habit of over breathing is set in place, it tends to become and remain chronic, and to recover you need to use some sort of relearning technique, such as the one devised by Russian doctor Konstantin Buteyko.  While in medical training he noticed that the sicker the patient got, the heavier they breathed.  Later, he also recorded he could lower his blood pressure simply by bringing his breathing toward normal, and in this same way he successfully “cured” his own hypertension.

Effects of Hyperventilation Syndrome

So what exactly is hyperventilation, or “over breathing?”  Hyperventilation is defined as “breathing in excess of metabolic requirements of the body at that time.”  Some symptoms are:

  • Mouth breathing
  • Frequent sighing
  • Noticeable or audible breathing during rest
  • Yawning with big breaths
  • Sleep apnea
  • Missed heart beats
  • Cold hand and feet
  • Headache
  • Dizziness
  • Numbness, tingling, and pins and needles
  • Irritable cough
  • Anxiety, panic and phobias
  • Allergies
  • Acid re flux, heartburn
  • Gas, belching, bloating, and abdominal discomfort
  • Weakness; exhaustion
  • Disturbed sleep, including nightmares

What is Normal Breathing?

Normal breathing equates to 10 to 12 breaths per minute.  Interestingly, breathing for people with asthma tends to be more breaths per minute.  Asthmatics and those with sleep apnea breathe far too much-as much as three times more than normal- and this dysfunctional breathing pattern is part of their disease profile.

So, what causes this dysfunctional breathing in the first place?  Most dysfunctional patterns are rooted in the modern lifestyle.  Factors include:

  • Overeating
  • Stress
  • Excessive talking
  • Lack of exercise
  • Asthma
  • High temperature indoors

Over breathing not only reduces carbon dioxide, it also reduces the delivery of oxygen to the tissues and organs in your body.  It can cause severe constriction of your carotid arteries, and can reduce the amount of available oxygen to your brain by half.  This is why you feel light headed when breathing too hard.

The Buteyko Breathing Method

Dr. Buteyko discovered the level of carbon dioxide in your lungs correlates to your ability to hold your breath after normal exhalation.  Repeat the following exercise several times in succession, waiting about 30 to 60 seconds in between rounds.  And do the exercise on a regular basis.

  • Sit up Straight
  • Take a small breath in through your nose, and a small breath out.
  • Pinch your nose with your fingers and hold your breath. Keep your mouth closed.
  • Gently nod your head or sway your body until you feel that you cannot hold your breath any longer. (Hold your nose until you feel a strong desire to breathe.)
  • When you need to breathe in, let go of your nose, and breathe gently through it, in and out, with your mouth closed.
  • Calm your breathing as soon as possible.

I strongly recommend integrating it into your lifestyle, and into your exercise. To learn more, check out,

The Oxygen Advantage,  is a powerful tool that can help improve your health, longevity, quality of life, and athletic performance.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Why Exercise is the “Silver Bullet” for Diabetes

To Prevent or Reverse Diabetes, Exercise!

This should be excellent motivation to those of you who are procrastinating on your exercise program.  If someone told you there is a “magic” trick that would almost instantly improve the way your body regulates blood sugar, and reduce the spikes in blood sugar that occur after a meal would you do it?

Well there is and it is called exercise.  And now that you know the next step is up to you….

Exercise
Exercise

Why Exercise is SO Important for Diabetes

Without exercise you’re unlikely to get this devastating disease under control.  It works so well because it is one of the fastest and most powerful ways to lower your insulin and leptin resistance.  Type 2 diabetics need to address the ROOT of the problem, which is NOT your blood sugar levels, as most conventional physicians would have you believe.

According to Dr. Ron Rosedale, if you follow the misguided belief that diabetes is a disease of blood sugar, you are likely destined for premature death.  Taking insulin is one of the WORST things you can do.  It will actually make your insulin and leptin resistance worse over time.  Dr. Rosedale, an expert on leptin physiology says most doctors make diabetes worse and accelerate the death process.

·         Leptin is a hormone produced in your fat cells.  Leptin regulates your appetite and body weight.  It tells your brain when to eat, and when to STOP eating.  Leptin is responsible for signaling insulin.

·         Insulin is released when sugars and grains raise your blood sugar.  Insulin’s main role is NOT to lower your blood sugar, but to store the extra energy for future times of need.

·         Insulin resistance occurs when your body becomes resistant to the hormone insulin.  It provokes an insulin surge when you eat too many sugars and grains and signals more insulin in your body.  When your body is exposed to too much insulin it eventually no longer responds to it properly and becomes insulin resistant.

Exercise is one of the MOST EFFECTIVE ways to regain insulin sensitivity and reverse insulin resistance.

There are three important aspects for exercise.

1.       Intensity

2.       Frequency

3.       Length of time

Intensity is KEY for an effective exercise program.  Burst-type exercises cuts down the time you have to spend exercising.  It should take 20 minutes each session.  Here is a summary of what a typical fitness routine might look like using a recumbent bike, elliptical machine or treadmill.

1.       Warm up three minutes

2.       Exercise as hard and fast as you can for 30 seconds.

3.       Recover for 90 seconds by continuing to exercise but at a reduced pace

4.       Repeat the high intensity exercise process and recovery seven more times.

Start out slow at first and do less repetitions, and work your way up.  You could start out walking and do your 30 second bursts with your legs moving as fast as possible and your arms pumping hard and fast.

You will want to incorporate other types of exercise to round out your regimen.  A good exercise plan would also include strength training, core exercises, flexibility and stretching.

Exercise plus Good Life Style Habits

The only know way to control proper leptin and insulin signaling is proper diet and exercise.  THERE IS NO OTHER WAY.  No drug can accomplish this!  In a random study of more than 33,000 people showed that drug treatment of type 2 diabetes in not only ineffective, but it is dangerous as well.  Glucose-lowering drugs showed the potential to increase your risk of death from heart-related issues.

So, the key in diabetes prevention, is Exercise and diet!

Drinking just one sweetened drink a day can raise your diabetes risk by 25 percent, so you need to look for hidden sources of sugar and fructose.  This also includes processed foods of all kinds.  You should even avoid fruits until you get your leptin working again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Eat For Your Future, Too

Eat for Your Future

 

Eggs and Veggies
Plate of Eggs and Veggies

The nutritionally deprived, cooked and processed foods you eat today will damage your health tomorrow, as well as the health of your unborn children and grandchildren in the years to come.

This concept came from a book in the 1940’s by Francis Pottenger, published in his book Pottenger’s Cats.  Some nine hundred cats were fed various types of food, raw and some cooked.  There was a striking difference in their health as well as the health of the off-spring.  Within six months the cats eating the cooked food had infections, dental problems, vision problems, skin problems, allergies, arthritis, miscarriages and behavioral changes-including nervousness, viciousness and violent behavior.

The cats on the raw diet remained healthy and well-behaved, generation after generation. There is much to learn from Pottenger’s work; the most significant is the impact of poor nutrition, produced by cooked food proves the need for raw, fresh foods.

Think of all the people ( or maybe yourself) that you know who suffer from allergies, gum disease, heart problems, vision problems, arthritis, anti-social behavior, miscarriages and other health problems.  Could malnutrition, or perhaps even the malnutrition of their parents or grandparents be contributing to their problems? Or, even consider the baby boomer generation, the first humans to develop eating processed “TV Dinner” diets starting in the 1950’s.

How You Eat Matters

To eliminate these problems, follow a few simple guidelines, which will bring more nutrients into your cells and let wastes out of your body efficiently.  First eat the right combinations of food, because certain foods digest better together than others.  Next, chew your food well, to assist in the digestive process, and nutrients are absorbed better.  Solid food should be chewed thoroughly enough that it becomes liquid before you swallow it.  Nutrition starts in your mind and in your mouth.  Eat your food with the intent to nourish your body, rather than to “fill a void” in your stomach.

When you eat cooked foods, eating something raw first is best.  Cooked food appears as an alien to the human system and can invoke an immune response, just as if you are being exposed to a virus.

I’m Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.