Tag: deep breathing exercise

We’ve had some hot, hot days here already in my beautiful corner
of Central Texas.

Unlike the East Coast, where I used to live, hot days in the
Austin area are typically dry days. And clear days. We don’t
usually experience that hazy, smoggy view in the distance
you get in more humid, urban areas.

This week, however, we have had several hazy, almost smoggy days.
Usually we have a lovely view across the hills and lake where we
live. But our views are a obscured right now. I see haze where I
should be seeing hills.

What the heck is going on?

Am I back in Beijing?

Well, it turns out this haze and smog is actually caused by dust
and sand which has floated over here from Africa.

From Africa? All the way to Texas?

Wow, that puts a whole new shine on the globalization thing!

Here’s the scoop from our friends at NOAA:

“Saharan dust often travels across the Atlantic thanks to a hot,
dry, dusty layer of air known as the Saharan Air Layer. Extreme
daytime heating of the Sahara creates instability in the lowest
layer of the atmosphere, lofting dust particles into the air.

The dust-laden air layer continues warming as it travels westward
across the Sahara. As the Saharan Air Layer moves off the west
coast of Africa, it passes over a cooler, wetter layer of air.
This temperature inversion (air usually cools with altitude)
prevents mixing, enabling the dust layer to travel across the
ocean intact.”

And continue on into Texas.

Mother Nature never ceases to amaze.

This reminds me of the time back in the 1990s when Mount
Pinatubo, a volcano in the Phillippines, erupted. It also
spread ash and dust all over the planet. This resulted in
beautiful, multi-colored sunsets over the next couple of years.

I bring up this latest “global dust road trip” because these
events obviously can cause people some irritation of eyes,
sinuses, and lungs. I have felt it in my eyes and my nose is
a little stuffy.

While mild, these symptoms remind me of how things used to be
when I suffered from asthma.

(If you’re interested in reading more about my asthma and how
I overcame it, click here.)

One of the best things I ever did when I was working on improving
(and eventually overcoming) asthma was to learn as much as I
could about breathing and breathing techniques.

And I learned a very important fact: the numero uno predictor
of how long each of us will live is….our lung capacity.

A number of studies, including the very highly regarded Framingham
Heart Study (which has been going on for over 50 years), have
found that lung capacity is the best predictor of longevity.

The bigger your lungs, the more air they can process, the longer
you live. Unfortunately, once you hit your 30s, your lung capacity
begins to decline. In fact, depending on how active you remain, by
the time you hit 70 you’ll lose about 50 percent of your lung
capacity.

In order to improve and preserve lung capacity – and therefore,
YOUR capacity for living – you’ve got to build up a reserve.

You may think this means jumping into an aerobic exercise program.

No!

To a certain point, aerobic exercise is OK. But unless you are a
marathon runner, there is no need to do a lot of it.

For a superior investment of time, focus on your breathing exercises;
perform shorter, more intense interval training two to three times
per week; and include two to three brief, well-rounded strength
training sessions per week.

Strength training can consist of lifting weights, performing
bodyweight exercises and other types of calisthenics, performing
dynamic energy exercises, dynamic tension….or even a mix of
all of the above. You get to choose your fun!

You can program your strength training so that it provides strength
and lean muscle building effects while also giving you the
cardiovascular work you need to improve lung capacity.

The truth is, aerobics can actually decrease lung size. Sure,
your lungs may become more efficient. But their overall capacity
declines.

On the other hand, focusing directly on your breathing – as with
the exercises in the Secret Power of Dynamic Energy Exercise
Course, Volume II: The Dynamic Energy Routine – is the surest way to
build lung capacity.

These exercises tone and strengthen the muscles and structures
that support healthy, proper breathing. Proper breathing can also
lower blood pressure and cholesterol, and help you burn more
calories.

This type of program was the linchpin of my efforts to overcome
a debilitating disease, get back in shape and achieve the
health and energy I was missing.

Earlier today, as I thought back to those “bad old days” with
asthma, I was reminded of an old book I found and read. It’s
actually one of many I have found over the years on breathing,
health, and fitness. It was written in 1936 by a leading
exercise and fitness professor, Dr. Thomas K. Cureton, who was
professor of physical education at the University of Illinois.

In one of his books, he wrote several paragraphs that turned on
some lights in my head.

Keep in mind, I was desperate for some answers to my deteriorating
health. At the time, the meds and inhalers my doctors had
prescribed were making my asthma worse, and I hated becoming
dependent on them.

I also detested my inability to train at the high levels to
which I had become accustomed. I never knew if a martial arts
class or sparring match might become another asthma incident.

Dr. Cureton reached out to me across time and space with
the following bit of advice:

“Breathing is emphasized here because in order to achieve
physical fitness you must develop the habit of breathing
regularly while exercising so that you will (1) avoid fatigue,
and (2) increase the capacity of your respiratory system.

“If you pay close attention to yourself while you exercise
you will find that you have a natural tendency to hold your
breath, particularly when you are performing high-tension
or unfamiliar exercises. Rather than capturing more air in
your lungs and thereby giving you greater endurance, holding
your breath only serves to deplete the supply of oxygen,
speed up the accumulation of carbon dioxide, and cause your
muscles to become fatigued more quickly.

The habit of breathing regularly during all forms of exercise
can be developed through conscious practice of deep inhalation
and forced exhalation. Breathing drills also help to build up
lung capacity. A deep breath held for a few seconds will
increase the air pressure in the lungs by forcing air into lung
tissue that is not normally active in breathing.[You can] build
your lung capacity by breathing regularly and fully during all
forms of exertion.”

These three paragraphs were a godsend to me at the time. They
helped to confirm that I was heading in the right direction
with my initial experiments in fully incorporating breathing
into everything I did.

Whether you’re looking to increase your lung capacity, vitality
and endurance….are overweight and need to lose some L-B’s….or
could use some extra energy to propel you through your day…a
solid program of targeted breathing exercises, intervals, and
well-rounded resistance training is the way to go for optimal
results.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

P.S. The combination of deep breathing with specific, targeted
exercises that build lung capacity, vitality and stamina is a
true powerhouse — and the foundation of my own health and
fitness regimen. I teach and demonstrate this core set of exercises
in “the Secret Power of Dynamic Energy Exercise Course, Volume 2:
The Dynamic Energy Routine”. For more information, or to acquire
your own copy of the program, click here.

Copyright, Karen Van Ness, 2013

Here’s how a simple little thing can make a world of difference
in your life.

I work a lot at home. In fact, I’m fortunate to be able to do most
of my work from home.

Yes, I often have meetings, and sometimes have to travel, which
takes me away from my home and family. But having done the
corporate thing for so long in my career, I can tell you
unequivocally that I am much more productive working from my home
office.

Working from home affords me other advantages as well, including
a short 10 second “commute” into my home office and more time
with my partner and my son.

I also enjoy the company of my “cubicle mates” – our two dogs,
ZuZu and Clint, and our two cats, Stella and Isabella. The four
of them hang out while I work. They occasionally “supervise” and
make sure I am staying productive.

Because I do a lot of work on the computer, I used to be tethered
to my desk. Then I set up a wireless network in our home. This
has allowed me to work from anywhere in the house, including out
on our back porch, which is set up like an outdoor room including
living room, dining table and chairs – and a lovely view of the
hills.

When the weather is nice, I love to work from outside. I can
work, do calls, get some sun and fresh air…all at the same
time.

This was a minor, not very exciting change… but it has made a
world of difference to me.

I work a lot. Mostly because I love it, but also because I have
to. So anything that makes work more efficient or enjoyable is
a big deal to me.

BUt this small example has a larger meaning too. I call it the
power of convenience.

The more convenient you make it to do the things you know you
should be doing – or want to do – the more likely you are to do
them.

If you want to eat healthier, make sure you have healthy foods
and snacks in the fridge and pantry – and in your briefcase,
backpack or car.

If you want to exercise more consistently, set up an area in
your home or apartment. Or keep your sneakers out and near the
door, so you can quickly slap ’em on and go for a walk or run.

Find a gym, yoga studio, etc. that is on your way to work, near
your office, or near your home. If it’s on your normal route,
you’ll see the dang thing every day and have no excuse for not
going in and exercising.

I’ve developed all of my programs to leverage the power of
convenience.

For example, performing breathing and energy exercises – like
the ones I teach in the Secret Power of Dynamic Energy Exercise
Course, Volume 2, are the ultimate in convenience.

In this program, you’ll discover one of the cornerstones of my
daily regimen: the Dynamic Energy Routine. This is a series of
simple yet powerful exercises that open and free your breathing,
build up lungs and stamina, and radically increase your energy
levels.

I encourage you to try these exercises, because I believe they
can make a huge difference in your overall health and quality
of life.

And talk about convenient! You don’t have to wear any special
type of clothing. You don’t need sneakers. You can do the
Dynamic Energy Routine in the buff, if you like. (Just make sure
your shades are drawn.) And you’re actually better off doing
them barefoot, so you can pull in energy and stability from the
earth.

Best of all: the Dynamic Energy Routine can be done in a few
minutes, so it’s easy to fit into your day.

These are minutes you will reclaim immediately in improved energy,
focus and productivity.

One of my martial arts instructors used to say that the key to
success in anything in life, is “repetition, repetition,
repetition – coupled with enthusiasm”.

Making things convenient helps foster the repetition and
enthusiasm that will propel you to success in all areas of your
life.

Leverage the power of convenience for yourself. Make it easy to
do the right thing.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

P.S. You CAN have the energy, vitality and stamina you desire.
If you think otherwise you’re selling yourself short. Your breath
is your power: How well you breathe can have a direct impact your
physical wellbeing…which in turn affects how well you are able
to perform in every aspect of your life.

Discover how to cultivate the true source of your body’s energy
with The Secret Power of Dynamic Energy Exercise Course, Volume 2:
The Dynamic Energy Routine.
The program is easy to learn, only takes about 15 minutes, and
can be easily woven into the fabric of your life. Once you feel
what it’s like to have the health and vitality you’re supposed to
have, you’ll never want to go back.

Copyright, Karen Van Ness, 2013

The best way to get in shape may be to spend more time doing
less.

A new and growing body of research, clinical studies and just
plain old experience shows that spending LESS time exercising —
including shorter exercise sessions, less time spent “working”
in each session, and greater time spent recuperating – boosts
your fitness, resiliency and health.

If you read my last blog post, this may sound familiar to you,
because we discussed how you can relax your way to being more
productive. Yes it’s true: the best way to get more done may be
to spend more time doing less.

This definitely goes for exercise. And I’ve been a proponent for
shorter, more “pulsing” type exercise sessions for years now.

I was literally forced into taking more of a pulsing or interval
approach to my training – by my asthma.

As you may know, one of the reasons I really got into breathing
exercises and dynamic energy principles was because I suffered
from moderate to severe asthma (which unfortunately went
undiagnosed for years). I found out the hard way that following
the typical approach to aerobic or cardio activity – which is
to exercise at a steady-state, “aerobic” level for a decent
length of time – was the exact opposite of how you should
exercise if you have asthma.

So, I was forced to change my paradigm. I read and studied the
ins and outs of interval training, adapted it to my situation,
and discovered that I actually got into BETTER shape – with
shorter workouts…more time between workouts (because interval
training is meant to be intense, your body needs more time
between sessions to recover)…and with less actual “work” or
exercise in each workout!

But how can this be? Why is an interval or pulsing approach to
training so results-producing and efficient?

First, let me give you some basics on what interval training
actually is.

Interval training consists of interspersing brief periods of
intense activity with periods of lower intensity activity or
rest.

A boxing match is a great example of intervals: The boxers box
for three minutes, then go to their respective corners for a
one minute rest. They repeat this cycle for 12 rounds.

Interval training arrived on the fitness and sports training
scene in a big way about 25 to 30 years ago. Over time, it has
been proved that a program of intervals, interspersed with
adequate rest periods, is the fastest and most efficient way
to build both anaerobic and aerobic (endurance) capacities.

Here are a few examples of interval training:

– Doing 100-yard sprints interspersed with walking;
– Running up a hill, then walking down;
– Biking for 2 minutes at an accelerated rate of speed, then
slowing down to an easy rate for 2 minutes;
– Walking fast for five minutes interspersed with walking
slowly for five minutes.

Interval training is applicable to just about any activity or
exercise you can think of. Here are a few variations to get
you thinking:

– Lifting weights: Perform an exercise for a certain number
of repetitions (a set); then rest for one to two minutes
between sets before repeating;
– Calisthenics: Perform push-ups or body weight squats for a
certain number of repetitions, or for a certain period of time
(a set); then rest for one minute before repeating;
– Boxing, Kick Boxing: Hit the heavy bag for three-minute
rounds interspersed with one-minute rest periods.

Why is incorporating interval training in your fitness routine
so beneficial? Interval training and its variations are
recognized as the most efficient way to achieve cardiovascular
fitness. Your heart and lungs work hard during the interval.
Then they work even harder during the beginning of the rest
period.

You’re basically pushing your heart, lungs and involved muscles
to new levels of effort – with each interval, and each interval
workout, you literally expand the capacity of your
cardio-pulmonary system. This is so important not only for
fitness, but for your health and longevity.

Here’s another benefit to this type of training:

Performing a series of intervals accelerates fat burning and
weight loss. It also accelerates muscle growth by taxing or
stressing the muscles more intensely, and by stimulating the
release of growth hormone.

And here’s where the “relax to get more fit” comes in:

Incorporating intervals into your fitness regimen reduces the
time required for you to achieve a training effect. Each workout
is shorter. And within each workout, you are actually “working”
much much less than you would doing steady state activity, such
as jogging, doing the elliptical, doing an aerobics class, etc.

And, you get fitter faster.

One last, important point:

You should enjoy your fitness routine. With a properly
structured exercise session, you should feel good when you
finish. You’ll have a warm feeling of tiredness or fatigue – a
”good” tired. You’ll feel great because you’ve moved that body
and completed the most important “to do” of the day.

I’ll have some more pointers for you on my own approach – that
makes interval training even more effective – in my next post.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

P.S. Breathing and dynamic exercises, like those in the Secret
Power of Dynamic Energy Exercise Course, Volume II are naturally interval
in nature. They give you a surefire way
to target, develop and maximize the work performed by your
lungs, as well as the structures that support proper breathing.

If you’re serious about improving your physical condition and
health, you should make it a point to focus on expanding
your vital capacity and ability to breathe properly. Dynamic
breathing exercise will help you get fit more quickly. And it
provides the foundation for robust health and longevity. Read
more about it by clicking here.

Copyright, Karen Van Ness, 2013