Month: December 2010

Watching the Weather Report – Will It Be a White Christmas?

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My favorite Christmas show is “The Grinch Who Stole Christmas”,
based on the book written by Dr. Seuss, AKA Theodore Geisel – a
fellow Dartmouth grad, I might add. (See I’m trying to rhyme like
Dr. Seuss too!)

A close second – indeed, practically tied for first place in my
heart – is “Rudolph the Red-Nosed Reindeer”. I tell you, I feel
like Santa in the story, constantly checking the forecasts to see
what the weather will be on Christmas.

You see, we are flying out from warm, balmy Central Texas – where
I was walking around in flip flops yesterday – to the
Washington, D.C. area to spend Christmas with my parents and my
brother. We are flying in on Christmas Day – and they are
forecasting what could be a major winter storm starting on
Christmas Day.

So, we are virtually guaranteed a white Christmas, which has
my son all excited. But we hope to make it into Dulles International
Airport before the storm hits.

And, just like Santa in “Rudolph”, we are checking out the weather
forecast nightly, to see if there have been any updates.

It’s funny really. Because regardless of the weather forecast, we
still plan on flying Saturday. And our checking each night (and,
I have to admit, at various times during the day) won’t make
one iota of difference in what the weather actually does.

This reminds me of how impatient we can be when it comes to stuff
we care about. For example, if you are like most people, you will
start off the New Year with resolutions and/or goals for 2011.
You will get going on that vow to “finally” lose the weight, or
eat better, or take the course, or read the books, or clean out
the garage.

And, if you are like 80 percent (some estimates go as high as 95
percent) of people, by the middle of February, you will have
given up on your goal.

Why is that? Why do we give up?

Well, there are all sorts of reasons that contribute to our
failure to reach our goals, or to stick to our resolutions.

But I think one of the most important reasons is that we are too
impatient.

In our technologically-based modern society, we expect everything
to happen quickly. We want it now. No, we wanted it yesterday!

We push ourselves to immediately break old habits, engage in new
regimens, take massive action — then don’t give ourselves the
chance to actually begin to feel a difference, to see a difference.

And when we fall off our new regimen, instead of seeing ourselves
with kind eyes and understanding, we assume it’s an “all or none”
proposition. We fall off the program, we mess up for a day, a 
week, or even a month….and we give up. Go back to our old ways,
our old habits. Promise we’ll do better next year.

Well, let me make one request of you this coming New Year. Go
ahead and set your goals and make your resolutions. Do so with
gusto. Heck, it’s a brand new year that God has given us! Let’s
approach it with optimism, because who knows what wonderful stuff
awaits us on the other side of 2011?

BUT – big but – have patience. See yourself, and your efforts,
with kind eyes. Know in advance that you won’t be perfect, and
that’s OK. Vow in advance that, even if you mess up, fall off,
let up, you will get back on it and persevere.   

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

P.S. IMPORTANT REMINDER: Don’t forget our “Holiday Special”.
You can acquire both volumes of the Secret Power of Dynamic Energy
Exercise program for one very special price. It’s my way of
saying “thank you” and wishing you the best this holiday season.

You can check it out for yourself by going to the Best Breathing
Exercises home page. Scroll
down a bit and you will see the link to the Holiday Special – right
under the “Happy Holidays” wreath. If you’ve been thinking about
trying one of my programs, now is the time to do it. Not only will
you benefit from the special price on the Dynamic Energy programs, 
you will also hit the ground running in the New Year!

Copyright, Karen Van Ness, 2010

Pressed For Time? Make The Time

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Hello there dear reader!

Wow! A full moon…a total lunar eclipse…the winter solstice.
Quite the confluence of events.

Oh yeah, and Christmas Eve is only three days away. And the weather
forecasters are promising a white Christmas for major portions of
the country.

I love a white Christmas! Seems like we haven’t had enough of
them over the years. There’s something magical about Christmas snow,
isn’t there?

So, how are you doing? Still working, still getting the shopping
and preparations completed?

Me too. Although I did better this year, and I only have a few gifts
left to purchase. Nevertheless, I’ve still been feeling that last
minute crush. Things to finish up at work. The last bit of
preparation and shopping. Guess there’s no way to completely beat
it.

Despite the crazy schedule these past few weeks, I still managed
to get in some good workouts.

How about you. How did you do?

I know how tough it can be to fit in exercise when you are trying
to close out work for the year, as well as shop and party and all
the other fun (and sometimes frenetic) stuff that comes with the
holidays.

But you’ve got to make a little time for yourself too!

People get so stressed out around the holidays, for a variety of
reasons. Exercise – even light exercise, even just a few minutes
of exercise – can help kick that stress to the curb.

When you consistently train on a regular basis, you can get by
with shorter workouts when you need to. And you don’t have to
kill yourself in each workout.

In fact, training regularly, for even a short period of time,
every day or every other day – getting into that virtuous pattern
of action – enables you to make as good or better progress than if
you try to do a couple of marathon workouts during the week, or on
the weekends.

This is one reason why I keep my programs fairly short. In each of
my programs or courses, I teach you series of exercises that can be
completed in 15 minutes or less.

This goes for the deceptively simple but powerful exercises in the
Secret Power of Dynamic Energy Exercise Course. Both volumes,
Volume 1: Invigorate and Rejuvenate, and Volume 2: The Dynamic
Energy Routine, are easy to follow and they only take a few minutes.

I know, 15 minutes has become a cliche.

But I know how I operate. And it’s the same way most people operate.

If I’m a little tired or pressed for time, the thought of a two hour
workout can seem quite daunting. So I blow it off.

On the other hand, if I tell myself that I will just do something –
some deep breathing, some stretching, some calisthenics or dynamic
tension movements, etc., for 10 or 15 minutes, just to take the
edge off and relax…well, before you know it, 15 minutes has become
20 has become 30, and so on.

I end up getting in a great session. And I feel better
psychologically to boot.

Why?

Because following through on a daily dose of physical activity –
even if it’s only a short one – gives you a sense of control and
discipline.

No matter how haywire your day or week is going, no matter how far
behind you feel, no matter if the holidays are bittersweet and
involve some loneliness or pain…you can always take those few
moments for yourself to get centered and enjoy the refuge of some
focused, healthy physical exertion.

I’d love it if you spent those few minutes with me, sharing in
some powerful breathing and energy exercises. Think of it as a
holiday gift for yourself, or for someone you love.

And remember, I’m making it easy for you to give my programs a whirl.

We’re currently running a Holiday Special where you can acquire
both volumes of the Secret Power of Dynamic Energy Exercise
program for one very special price. It’s my way of saying “thank you”
and wishing you the best this holiday season.

You can check it out for yourself by going to the Best Breathing
Exercises home page at . Scroll
down a bit and you will see the link to the Holiday Special – right
under the “Happy Holidays” wreath.

You Can Do It!

 

 

www.BestBreathingExercises.com

P.S. Remember, there is a limited time, “Holiday Special” offer
on the Dynamic Energy Special, which includes both volumes
of the Secret Power of Dynamic Energy Exercise Course. Following
these two routines will open up your circuits, get your energy
flowing, release your personal power and get your confidence soaring.

To get your own “Holiday Special”, go to the Best Breathing Exercises
home page by clicking here, and scroll down a bit to the Holiday Special link.

Copyright, Karen Van Ness, 2010

Get A Jump On Your New Year’s Resolutions

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wreath-redbow
HAPPY HOLIDAYS!!

Happy Holidays to you, dear reader!!

What is the most common activity of people this time of year?
than shopping, I mean.

It’s assessing – either consciously or subconsciously – how this
past year has gone.

You look back at what has happened, what you have accomplished,
and what you have left undone.

If you are consciously doing this, you are actually taking stock,
either in your head or on paper.

If you are unconsciously doing this, you probably are feeling
either really good about life….or you have a sense of unease or
disappointment that you can’t quite shake.

Of course, as part of this process, a lot of people skip over what
they didn’t get done this year, and move right into thinking about
the new year. That’s because the new year is fresh and full of
promise.

So they make resolutions. Probably the same resolution they made a
year ago. Losing weight and getting more fit is one of the most
common.

But you don’t have to wait until New Year’s Eve or Day to set your
goals. Nor do you have to wait to begin preparing yourself for
your goals.

Yes, there’s nothing like momentum. If you can get clear on what
you want to do in 2011 now, and begin to do a few simple things to
prepare yourself…you will hit the ground running on January 1st.

Even if you are a little hungover from your New Year’s Eve
celebration.

I know I have several areas of my life I wish to address with more
focus and vigor in the coming year — three areas that I really
need to improve upon, and for which improvement will have a
positive effect on the totality of my life. 

I won’t mention those areas now…think I will save them for a tip
closer to New Year’s. So we can all get motivated together!

Well, in that spirit, here are three simple things you can begin
doing now, even during the hub bub of the holidays, to improve
your health and explode into the new year with momentum:

(1)Drink lots of purified or quality bottled water. At least half
your bodyweight in ounces, every day. Water purifies and
detoxifies your body. It helps maintain your metabolism and energy
at high levels.

(2)Take a daily multi-vitamin, vitamin C, and fish oil. If there
were a law passed that limited me to only three supplements,
these are the three I would focus on for general health.

Vitamin C provides so many benefits, I could write a book about
it. (In fact, entire books have been written about Vitamin C.) Fish
oil is a natural anti-inflammatory. Inflammation has been implicated
as a root cause or contributor to a number of different ailments
and diseases, from arthritis and asthma to heart disease and
Alzheimers.

And a daily multi-vitamin is just plain common sense.

(3)Do some deep breathing and/or dynamic energy exercises each
day. Preferably first thing in the morning, to expand your energy
and set yourself up for a productive and successful day.

Morning breathing and energy exercises are one of the cornerstones
of the fitness and health principles I teach and follow.

Learning to breathe properly, and learning how to expand your
lung capacity, are two of the most significant steps you can take
to ensuring high levels of health and energy today….and years
from now.

You can also do some deep breathing and light stretching in the
evening. I tell you, there is no better way to relax after a
tough day. And just a few minutes will have you sleeping like a
baby.

If you’re looking for an easy-to-learn, fun-to-do series of
exercises, consider one of the Secret Power of Dynamic Energy
Exercise Course volumes.

Or better yet, get started with both. I’m making it easy for you
to give them a whirl. We’re currently running a
Holiday Special where you can acquire both programs for one very
special price. Check it out here.

So, let’s wrap up. I’ve got to go do some holiday shopping.

These three things – water, breathing, supplements – are simple,
easy, and only take a few minutes. Start doing them now. You’ll
feel better, you’ll be healthier…and you will hit the new year
running!

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

P.S. If you are looking for a positive addition
to your daily health habits and exercise routine,
you should check out the Secret Power of Dynamic
Energy Exercise Course, Volume 2: The Dynamic Energy
Routine. The exercises are accessible to all,
regardless of your present condition. And they are
self-reinforcing – they “grow” with you as your
condition and health improve. For more information,
or to get your own copy of the program manual and DVD,
visit the Best Breathing Exercises website.

P.P.S. For a limited time, there is a special holiday offer
on the “Dynamic Energy Special”, which includes both volumes
of the Secret Power of Dynamic Energy Exercise Course. Following
these two routines will open up all your circuits, get your
energy flowing, release your personal power and get your
confidence soaring. Click on  “Holiday Special” now — this
page will tell you more about the program and guide you to the
details on ordering.

Copyright, Karen Van Ness, 2010

Find Peace Right Where You Are Standing

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Here we are, down to the final 10 days, and final
weekend, before Christmas.

I’m noticing the stress increase amongst the people
I know.

Trying to get everything done and wrapped up for
the year at work. Trying to get all the shopping,
baking and wrapping done. Hitting the parties and
lunches – some because you want to, some because
you have to.

How does that song go…”It’s the most wonderful
time of the year”.

Well, just in case you are one of the multi-millions
feeling the stress right now, let me share with
you a couple of thoughts on reducing that stress –
right here, right now.

I’m a goal-oriented person. Nothing terrible
about that. In fact, most would say that’s a good
thing.

But some years back, I found myself losing sight
of the forest for the trees when it came to the
holidays.

I was so focused on the to-do lists, the lists of
gifts I had to purchase, the parties I had to (or
wanted to) attend, the preparations, etc, that
I lost sight of what this holiday is supposed
to be all about.

Even if you aren’t a Christian, you can still
participate and enjoy Christmas. In many respects,
it has become as much a secular event, open to
people of all religious persuasions, if they
choose to participate.

In fact, I have Jewish, Muslim and Buddhist friends
who tell me that Christmas is one of their favorite
holidays.

Anyways, here I was, running around and getting
so stressed and bent out of shape about all I had
to do, that I missed out on the enjoyment of
what the holidays are all about.

It seems like I saw less of my friends and family,
did fewer of the things that give me joy, and
greeted the New Year feeling exhausted rather
than refreshed, invigorated and enthusiastic.

So, I made a pact with myself that I have pretty
much managed to keep.

I resolved to slow down the Christmas hoo haw,
focus in on those activities that were the most
important…and actually enjoy the season.

Becoming a mom helped to emphasize that point.
Now Christmas is really focused on my son. And
this helps me see the holiday anew, from a child’s
eyes. It also helps bring back that sense of wonder
and awe, excitement and anticipation.

Aside from this, I also make sure that I adhere
as much as possible to my regular habits
and routines.

It’s darn near impossible to maintain them
perfectly, and you shouldn’t even try. If you
do, you are setting yourself up for even more
stress due to inflated expectations.

But simple things, like doing my exercises
in the morning, help keep me on track.

In fact, I highly recommend starting your day
with some deep breathing and energy exercises –
like the ones I teach you in the Secret Power
of Dynamic Energy Exercise Course, Volume 2: The
Dynamic Energy Routine – and you will enjoy higher
levels of energy and enthusiam, and be more
focused and productive throughout the day.

You can also use your breathing any time
during the day to help calm and soothe
yourself.

Take a few moments to simply sit or stand
quietly, and breathe deeply and gently. Let go
of the to-do list and the shopping list. Simply
focus on your breathing for 8 to 10 cycles.

You’ll be amazed at how this simple practice
can calm your mind and help you better concentrate
and organize yourself around what you need to do.

There are other, natural things you can do
to keep yourself on an even keel and feeling
peaceful, even during times of great busyness
and stress. I’ll talk more about this in your
next tip.

In the meantime, I leave you with one of my
favorite quotes from Morihei Ueshiba, the
founder of Aikido:

“One does not need buildings, money, power, or
status to practice the art of peace. Heaven is
right where you are standing…”

You Can Do It!

 

 

 

www.BestBreathingExercises.com

P.S. If you are looking for a positive addition
to your daily health habits and exercise routine,
you should check out the Secret Power of Dynamic
Energy Exercise Course, Volume 2: The Dynamic Energy
Routine. The exercises are accessible to all,
regardless of your present condition. And they are
self-reinforcing – they “grow” with you as your
condition and health improve. For more information,
or to get your own copy of the program manual and DVD,
visit the Best Breathing Exercises website .
Copyright, Karen Van Ness, 2010

**The contents of this daily email are not to be considered as
medical advice. Always consult a physician before beginning or
changing any health or fitness regimen.**

This email is protected by copyright, 2010, Karen Van Ness.
All rights reserved. Reproduction of any portion of this email
is strictly prohibited without the express written consent of
Karen Van Ness and KVN Enterprises.

How To Accelerate Your Results – In Just About Any Activity

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How much do you know about the tremendously energizing and
restorative effects of deep breathing and dynamic energy exercise?

For example, did you know that you can amplify and accelerate the
effects of any type of exercise — weight training, bodyweight
exercise, aerobic exercise (or cardio, as it is now called), even
stretching and flexibility exercises — with proper breathing?

This means that, if you know how to incorporate your breathing with
your exercise, in a particular way, you can achieve a much more
effective and efficient fitness regimen. A regimen that leaves you
feeling energized, builds you up, and improves your mental clarity
and focus — so you are more energetic and efficient throughout your
day.

This “dynamic energy exercise” approach (which, by the way, is
introduced in the Secret Power of Dynamic Energy Exercise Course,
Volumes 1 & 2 ), involves integrating breath training, breath control, and breathing
patterns into regular exercise.

It also leverages simple but powerful exercises and techniques to
get your internal energy flowing and strengthen and temper your
muscles from the inside out.

You don’t have to believe in the concept of Ki or Chi (internal
energy), or energy flowing, to experience the benefits for
yourself.

But sometimes we Westerners require physical or scientific proof.

The concept of Ki or Chi (sometimes spelled Qi) has been studied,
and is becoming increasingly accepted, under western medical
parameters. And many doctors and other health practitioners are
beginning to respect the existence of energy meridians and the
effectiveness of eastern practices, such as acupuncture,
meditation and chi kung (qi gong) as useful and powerful adjuncts
to conventional medicine.

Here’s an interesting factoid: the same concepts of internal
energy, flowing and enhancing your energy, and so forth, were
alive and well in the western world through the early decades
of the 20th century.

Terms such as “vital nerve force” and “vital energy” abound in
many of the physical culture and health enhancement publications
of the early 1900’s. There is a wealth of practical and inspiring
knowledge in books and courses from that time, many published in
the U.S. and Europe.

I’m not sure what exactly caused western medicine to move away
from these common understandings and practices, but unfortunately,
it did…to our detriment, I think.

Of course, experiencing enhanced energy levels, mental clarity,
and increased confidence and enjoyment can be triggered by many
things.

Any time you have been totally engrossed in an enjoyable,
challenging or rewarding activity, you have probably experienced
a state of flow. You may have kept going for hours without being
aware of the time, and without experiencing any fatigue.

Imagine being able to induce such a state, whenever you need or
want to, to enhance the results of your efforts, or to enhance
your enjoyment of the activity.

Whether you wish to add a dimension to your exercise routine…or
jumpstart your efforts to lose weight…or improve your ability to
concentrate or be creative…all these things (and many more) can
be enhanced with dynamic energy exercise.

You Can Do It!

 

 

www.BestBreathingExercises.com

P.S. For a limited time, there is a special holiday offer on the
“Dynamic Energy Special”, which includes both volumes of the
Secret Power of Dynamic Energy Exercise Course. Following these
two routines will open up all your circuits, get your energy
flowing, release your personal power and get your confidence
soaring. To get your own “Holiday Special”, click here. 
This  page will tell you more about the program and guide you to the
details on ordering.
Copyright, Karen Van Ness, 2010

A Quick, Easy Exercise to Help You Get “Unstuck”

kvanness01

Here’s a quote from a renowned Japanese expert on Ki, or internal
energy:

“If I had to offer advice, in one short statement, about what
constitutes a correct self-image, distilled from the experiences
of numerous business tycoons and other successful people as well
as from my own historical research, then it would be this:
Never think pessimistically about anything; always try to think
positively.” – Kouzo Kaku

Kaku-san goes on to describe what he means by “think positively”:

1) Never complain or think or speak badly of another;

2) Cultivate a feeling of thankfulness and gratitude towards
all things;

3) Once you have decided to do something, never think in terms
of “I cannot do it” or “It is impossible”;

4) Do not refute another’s opinion, but be willing to listen
to it;

5) Do not become angry when things do not go as planned and
never hold a grduge against those around you.

(From Kouzo Kaku, “The Mysterious Power of Ki”)

Wow! Lots to think about there.

I just discussed point number #5 with my brother Jeff, who
called me from Reagan National Airport this morning. Seems
his flight has been delayed, then delayed again, and again,
and yet again.

Not a pleasant situation. However, given the weather we’ve
seen in the Midwest and Northeast in recent days, it probably
shouldn’t be too surprising that there are delays today.

And he knows it. He called because he was bored – but also to
vent about the delays, the inconvenience, the fact his first
email warning about the delays arrived on his Crackberry the
very minute he stepped into the airport, and on and on.

I commiserated with him, because I have been in that same
situation more times than I care to remember.

But I also reminded him about point #5 above: “Do not become
angry when things do not go as planned…”

If you don’t attend to how your mind is working, you can
become easily irritated — about the weather, about the
driving skills of the person in the car ahead of you, about
someone you listen to on the radio whom you just hate.

But why allow yourself to be deterred from the bigger
picture of your life by these types of distractions? Why
waste the psychic energy on them?

I shared with my brother a simple, easy exercise that can
help you to quickly relax and let go of negative emotions
and thoughts. Would you like to try this one for yourself?

Good! Here goes:

1) Breathe deeply several times from your abdomen. When you
notice that your worries have dissipated somewhat, relax
all over as much as you can;

2) Exhale fully until your lungs are empty. Lean forward as
you exhale. For extra assistance, place both hands on your
abdomen, just below your bottom ribs, and push in gently but
firmly into the center of the area below your ribs;

3) At the same time, imagine you are expelling all of your
negative thoughts and emotions as you breathe out;

4) When you have completed your exhale, sit up slowly and
naturally into an upright position and breathe in;

5) As you breathe in, imagine very sharp, crisp, positive
energy is entering your body.

In energy disciplines and traditions, it is said that the
solar plexus is the primary place in the body where bad
energy, or ki (chi), can get stuck. You may notice that,
when you are angry or frustrated — or simply feeling stuck
in an important area of you life (or in an airport) —
you feel hardness in your solar plexus area. This is
because “bad” ki or energy has stagnated there.

You only have to do this exercise three or four times to
feel the tremendous difference in energy. Remember: the
visualization, or using your imagination, is just as
important as the physical movements.

Try it and let me know what you think.

In the meantime, my bro just texted me that he was able to
get on another flight and is on his way to his destination.

He also thanked me for the advice. So I guess that means he
actually did this exercise in the middle of the airport.

If he can do it, you can do it too!

You Can Do It!


 

www.BestBreathingExercises.com

P.S. You can control your mental and emotional state, no
matter how irritating your external world gets. One of the
best ways to enjoy a  relaxed yet energized state, coupled
with calm and relaxed mental alertness, is to follow the
exercises in the Secret Power of Dynamic Energy Exercise
Course, Volume 1: Invigorate and Rejuvenate. Click here 
to get your copy today, and discover how easy it is to relax
your way through all the holiday and end-of-year rush.

Copyright, Karen Van Ness, 2010

A Close Call Averted

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This won’t be a typical tip.

I wanted to share with you a close call my immediate family and I
survived – yet we didn’t even know we were in danger at the time.

As I’ve told you in some previous emails, my better half, my
6 year old son, and I traveled to Boston for the Thanksgiving
holiday to visit with family and friends. On the evening of
November 24th, we were on Flight 1264 from Austin into Boston’s
Logan Aiport. The flight was fine and we arrived into Boston
early, and proceeded to taxi to our gate.

We deplaned, got our luggage, and went merrily along our way…and
we enjoyed a great holiday visit.

Early this week, the story came out that our flight had had a
close call on the runway at Logan. During the taxi to our assigned
gate, the pilots may have taken a wrong turn or misunderstood
instructions – and they were about to drive our plane across a
runway, where another airplane was taking off.

At the last minute, an alert air traffic controller saw what
was happening. He radio’d to the pilot to “hold!” immediately.

If you want to see how close we were to the runway, you can
read the story and view / hear the air traffic transmissions
at the following link:

http://www.myfoxboston.com/dpp/news/local/jetblue-has-scare-at-logan-airport-20101206

I can tell you, viewing the news story and seeing / hearing
the air traffic transmission, and how close our airplane was to
the runway where the other plane was taking off, was chilling.

That air traffic controller made a great save.

You know, I have traveled quite a bit over the years for both
business and pleasure, and I’ve seen some crazy things. But I
have to say, especially as a mother: I’m very happy that
professional was calm and focused enough, on one of the busiest
travel days of the year, to avert a potential disaster.

I would love to have the chance to thank this professional
directly, but the FAA typically keeps their people anonymous.
However, my brother (who works for the government) contacted this
controller’s management chain, and they are passing along a note
of thanks we have written.

I often discuss the importance of gratitude in helping you
better navigate the challenges and stresses of modern life.
Well, I can tell you that I have one more thing to be grateful
for.

I’m not so fearful for myself. But just thinking about what
could have happened to my young son, or to the love of my
life….

Makes me want to hug ’em up and hold ’em even closer this
holiday season.

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2010

Why You Should Balance Hard With Soft

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I hear frequently from people who have tried the breathing
exercises I teach.

Sometimes they have questions on how to do them, to make sure they
are getting the details right.

Most of the time, they write me about how much better they feel
after trying the exercises or techniques just once or twice…and
how they feel a tremendous difference in their emotions and
energy levels.

I received an email the other day that helps emphasize an important
point: the importance of balancing hard with soft.

Karen,
I am a 50 year old female who has done high impact step aerobics
for more years than I can remember. In the last year I have been
experiencing a funny feeling in my lungs…sorta like a “beat up”,
“wiped out” feeling in my lungs when I do high impact anything.
Anyway I think I’m on to something. I think I’ve figured out I’ve
been breathing all wrong…like through my mouth all these years
and I think it’s caught up with my lungs.

In your programs and tips, you emphasize the benefits of breathing
through your nose….Just today I tried to do an hour’s high
impact class only breathing through my nose. It was so hard to
pull it off but I did it. Low and behold…my lungs didn’t hurt
after class and I was able to do the entire class. So would you
agree that mouth breathing is wrong during exercise and nose
breathing is correct? Any advice?

Thank you,
Mary S.

KVN: Mary, you’ve hit on two important points about breathing,
and exercise in general.

First point: there is no “right” or “wrong” way to breathe that
is universal. Your breathing will depend on what is going on
around you, as well as in your body.

Sometimes breathing through your mouth is required, as when you
are  doing a specific type of breathing technique or exercise.

But generally speaking, yes it is better to breathe as much as
possible through your nose. I have made this point so many
times,  I won’t repeat all the “why’s” for this.

It can be tough to breathe only through your nose when exercising
vigorously. In fact, if you are pushing yourself hard you may
have to pant and gasp for air once in awhile. But this should
be the exception, and only happen for a few seconds as you
recover from a particulary demanding part of your workout.

What Mary experienced is one of the advantages of attending to
your breathing during exercise and using it as a tool.

Breathing primarily through your nose during a workout ensures
you are breathing more deeply into your lungs with every breath,
so your body gets more of the oxygen it needs for energy, and
the oxygen-carbon dioxide exchange is better regulated.

Breathing in rhythm to your movements helps you move more
powerfully and better control your energy levels. You get into
a better “tempo”, which is one of the keys to a successful and
enjoyable training session.

You also recover more quickly from the high intensity portion
of your workouts.

Second, we all need to balance our hard, “impact” style training
sessions with “softer”, more internally oriented breathing
methods.

For example, doing aerobics is fine, although many programs do
not include interval training to the extent they should. But
you should balance this type of training with more controlled,
slower breathing and energy exercises,  like the ones I teach.

Trust me, I used to bang away at the impact stuff myself. In
my case, it was traditional, hard core Tae Kwon Do and Karate,
with some full-contact kickboxing mixed in.

It took me quite some time to discover this…but I eventually
found that my level of training, skills, and sheer enjoyment
of martial arts increased tremendously when I began to focus
on and cultivate my breathing.

This is one reason why I am so passionate about sharing my
approach, Dynamic Energy Exercise, with you. Because I have
made the transition to a balanced approach myself.

Congratulations Mary for coming to your own understanding about
this. Self-discovery is the most important kind!

You Can Do It!


 

www.BestBreathingExercises.com

P.S. You can learn more about the breathing and dynamic energy
techniques I teach at the  Best Breathing Exercises website.
For example, the Secret Power of Dynamic Energy Exercise Course,
Volume II includes a series of breathing and energy exercises
that actually build lung power and stamina, as well as send your
energy levels soaring. For more information, or to order your
own copy, click here.

Copyright, Karen Van Ness, 2010

How Singing Christmas Carols Improves Your Health

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Can singing Christmas carols improve your health?

Sounds pretty far-fetched, doesn’t it. Bear with me though.
There’s a lot to singing that can benefit you.

First off, professional singers of the classical or operatic
variety (even, I’ve heard, some popular singers) are avid
students of breathing.

They study with breathing coaches and practice breathing
techniques. They apply these techniques to their singing. This
enables them to hold and control each note and sound, and not
have to breathe excessively when singing a piece.

Of course, this also helps them really belt it out, a la Kathleen
Battles or Luciano Pavarotti.

Singing well requires that you make each breath count. You have
to develop lung capacity. You also have to control your
exhalation, make it last, with sufficient strength and energy.

One way to appreciate and practice the control and lung power
required is to sing along with your favorite song. For example,
try to sing the entire verse of “Jingle Bells” with only one
breath. Maybe start with two breaths. And don’t cheat by rushing
through it.

It’s hard to do, isn’t it? Singing in this way, by seeing how
long you can go before taking a breath, is a great way to build
lung power.

In the Dynamic Energy Routine, part of the Secret Power of
Dynamic Energy Exercise Course, Volume 2 ,
one of the exercises has you attenuate (stretch out) your exhale.
This is akin to singing as long as possible without taking a
breath.

Stretching out your exhale is a great way to build control over
your breathing. In the exercise, you do this against “resistance”
which adds to its lung-building effects.

It’s difficult to do at first. But after you have practiced it for
a few days to one week, you will be amazed at the difference just
this one exercise makes in your breathing.

Another aspect to singing is the way it can put us into a
different frame of mind.

When I hear some of the classical or traditional holiday pieces,
I am reminded of the practice of chanting.

Chanting is an ancient method of spiritual, mental and physical
health. You find it in very diverse religious and ethnic
traditions all over the world. The repetition and rhythm enforce
calm, consistent, complete breathing and promotes enhanced focus.

Chanting can also lead to an “altered state of awareness” —
and I mean that in a positive way, not a drugged out way. If
you’ve ever heard the Liturgy of the Saints, or the Muslim call
to prayer, you know what I mean.

Not to sound overly kooky (I guess a little kooky is OK), if you
immerse yourself in certain traditional or religious musical pieces,
you actually forget about yourself for a few moments. Your
awareness moves to a higher plane.

This is the same concept as breathing deeply and rhythmically
along with targeted visualizations. This is also one reason why
you count when doing certain breathing exercises.

When you count, you naturally impose a rhythm on yourself. Your
conscious, analytical brain is lulled into submission by the
mind-numbing repetition.

This allows the parasympathetic nervous system and subconscious
to come into play. You’re able to more effectively assimilate the
gains in your breathing ability.

Here are two more reasons to sing:

(1) Singing sacred or cherished verses postitively activates key
areas of your brain and your heart. You feel elevated, you feel
aligned in spirit with your fellow carol singers.

(2) It’s fun! Even if you think (or have been told) your voice
ain’t so great….who cares. Belt it out! Enjoy the singing as
well as the sentiments expressed in each song.

You Can Do It!

 

 

www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2010

The Season of Giving

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We’re now roaring full speed ahead into the Holiday Season.

This weekend we will be decorating and putting up lights. Already
started the shopping and preparations for Christmas, which we
will be sharing with my parents and brother. Hanukkah is here.

Wow! Where did the year go?

Whether or not they celebrate Christmas, or Hanukah, or Kwanzaa,
most people I know are getting into the spirit of the season.

Some of the hallmarks of the season include the giving of gifts,
the expression of gratitude and joy, and the renewed commitment
to make more time for family and friends.

These are fundamental concepts that we (hopefully) carry over to
our regular lives, during the rest of the year.

Here’s something I’ve noticed over the years: each of these
hallmarks can serve as a metaphor for healthy breathing….and
vice versa.

Let’s start with the spirit of giving, which is a central theme
of the holidays.

Each relationship in our lives involves both giving and receiving.
To successfully build the relationships that are the most
important to you, I think you would agree that giving has to come
first.

You have to give the gifts of interest, time, genuine concern,
support, respect, and so forth, to truly develop a friendship,
love relationship, or relationship with a family member.

You give these things knowing that, if the relationship is a
good one, you will receive as much, if not more, as what you
give.

The same principle holds true for breathing.

It’s the natural order that you first have to exhale before you
can fully inhale.

Imagine trying to take a full, complete, free breath without first
exhaling completely. It’s not possible.

Yet, that is how many of us breathe. We focus on the inhale rather
than the exhale. Likewise, we often focus on what we are receiving,
or wish to receive, ahead of what we are giving or releasing.

We try to fill ourselves and our lives with breath, or energy, or
material things, without taking the required step of releasing and
letting go.

When you work on improving your breathing, one of the first things
you should do is learn to focus on your exhale. From the basic to
the most advanced breathing methods and techniques, you’ll often
see more emphasis placed on the exhale.

This is because, if you get the exhale right, the inhale will
usually (99.999% of the time) take care of itself.

Both volumes of the Secret Power of Dynamic Energy Exercise
Course include exercises in which you count longer on the exhale than
on the inhale.

In other exercises, you exhale forcefully, sometimes accompanied
by holding your breath. This helps free up your inhalations and
provides a natural ventilation effect.

Being able to breathe fully and completely, including a robust
and thorough exhale, is one of the keys to good health and high
levels of energy. Even if you have a chronic health condition,
or suffer from chronic stress, you can improve your health by
leaps and bounds by simply focusing on your breathing.

Exhalation accompanies feelings of releasing and letting go.
Think about when you give someone a gift, and you’re not quite
sure whether they will like it. Don’t you kind of hold your
breath, at least a little?

When the recipient opens the gift and responds with a genuine
smile or exclamation, indicating they really like the gift,
you let loose, exhale and relax.

The importance of being able to release and let go is a powerful
principle, and a prerequisite for successful renewal or change.
Think about where you would be in your life right now, if you
had never been able to let go of your old thoughts, attitudes,
biases, or unsuccessful patterns of behavior.

Think about what you might be able to accomplish in the new
year, if you are willing to let go of limiting thoughts or
beliefs, to “release and think anew”, and to see your life
with fresh eyes.

You Can Do It!

 

 

www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2010