Tag: diaphragmatic breathing

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

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

Happy Thanksgiving!

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I hope you are enjoying your Thanksgiving.

Didn’t eat too much, did you? Or, if you have not yet partaken of
the turkey and sides…well, all I can say is go for it!

This is the one day of the year when it’s actually acceptable to
eat as much as you want. So you might as well enjoy it!

This week, I’ve been writing to you about the powerful impact
that cultivating a spirit of gratitude can have in your life.

The feelings of gratitude and appreciation are probably the most
profound you can have.You vibrate on a higher level. You feel more
in harmony with the world. You smile and laugh more easily,
because you are more relaxed. And you can literally feel the energy
boost.

On this day meant for expressing thanks, take a minute or two to
reflect. Take a “gratitude time out”.

Sit and reflect on the people, circumstances and blessings in your
life. We all have them. In difficult times, you may have to search
deeply to find them. But they are there.

I’ll leave you with a quote about the power of gratitude:

“The grateful mind is constantly fixed upon the best; therefore
it tends to become the best; it takes the form of character of
the best, and will receive the best.”
(Wallace D. Wattles)

Hey: I appreciate you, my friend. Thank you for reading.

Happy Thanksgiving!

You Can Do It!

 

 

www.BestBreathingExercises.com
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.

“Trick” Yourself Into Starting

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A few posts ago, I wrote about how I like to walk outside as much
as possible, even in the winter…even in the hot scorching Texas
summer.

You have to have a plan for each season. Otherwise you will find
yourself coming up with — and believing — all sorts of excuses
for not working out.

I just heard about the surprise snow and sleet storm that hit New
York and New England yesterday. After a record-setting hot summer,
you guys are now facing an early winter? Huh? Doesn’t make sense,
does it?

That makes me think about winter. You know, we don’t get much
winter here in Texas. But up until about two years ago, I  lived
in Northern Virginia, where we did get our share of cold, snowy
days.

You may not like to exercise outdoors in the winter, when the air
is cold. In the spring, pollen and allergies may slow you up. Same
thing in the fall for some people.

In the summer, we have to worry about smog and pollution. And those
of us with allergies to dust mites and other indoor allergens have
something going on all year round.

Of course, I’m generalizing here. Perhaps you live in an area where
you don’t have these seasonal considerations. If so, good for you!
For the rest of us, I think we sometimes have to ignore these perils
and get outside whenever we can.

For example, I used to love to walk and run on the trails near
my home in Virginia, which are absolutely beautiful. One of my
favorite times to run was when it has snowed. The woods look
gorgeous in the snow. And it’s so peaceful.

But it’s cold out. What to do?

Well, I make up my mind that I am going to do it, rather than
miss out on the fresh air and an activity I really enjoy.

So, if I am running when it’s cold, I warm up for longer than
usual. And I walk to begin with, to make sure I am breathing
only through my nose. I gradually get my body ready to run.

When I run, I may take a slower pace to begin with, so I can see
how my breathing is doing. I speed up or slow down during the
run depending on how I am feeling. I also take time to look
around me and enjoy the scenery.

One of the most important things I do is to get into a rhythm
or cadence with my breathing. For example, I inhale for 4 steps,
hold for 2, exhale for 6 steps, hold for 2.

As I start running faster, the cadence may quicken as well.
I inhale for 4, exhale for 4, with no holding. As long as your
exhale is as long as (or longer than) your inhale, you are
doing OK.

I mention all this because I know how daunting exercising
can seem if you have some type of health problem or have not
been active in awhile.

One of the best ways to get started with physical activity is
to tell yourself that you are going to “test” yourself.

Tell yourself you are going to begin a workout, perhaps a walk,
and see how you feel. As you warm up and get into a rhythm,
you may find that you are feeling better than expected. In fact,
you may lose yourself in your walk or run and, before you know
it, 20 minutes has gone by.

On the other hand, if you are not feeling so great, you can
slow your pace and keep it short. Even if you only walk for
10 minutes, you’ve done something that’s good for you.

You can apply this approach to any type of workout or activity.
I’ve used this “trick” on myself quite a bit.

For example, my martial arts training has usually been in
the evenings. But sometimes, after a long, hectic day at work,
I just don’t feel like training. I know I should go, but I don’t
feel like I have the energy to put in a really good
workout.

Sound familiar?

At times like these, I tell myself that I will go, get warmed
up and see how I feel. If I still don’t have the “juice” I need
to get a good workout, I’ll either do an easy one or cut it
off early.

The result: I’ve had some of my best workouts on days when
I didn’t think I had the energy. In fact, I’ve never regretted
showing up and getting in a workout, no matter how listless or
unmotivated I’ve felt beforehand.

If you’ve been putting off exercise, or only exercising
sporadically, now is the time to get more consistent. You don’t
have to set a personal record every time you work out. Just get
started and see how you feel. Your body will guide you
to the intensity that’s best for you on any given day.

And remember to breeeaaathe……

You Can Do It!

 

 

www.BestBreathingExercises.com

Copyright Karen Van Ness 2010

Is Holding Your Breath Dangerous?

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One question I receive from time to time is about breath holding.
Is it healthy to do it? Does it help your breathing or health? And
so forth. Here is part of a question received from Valerie:

Hi Karen,

I’m enjoying your daily tips. They’re so inspirational. Please keep
them coming. They’re such a blessing!

I’ve researched quite a number of naturalistic approaches toward
eliminating health problems, including deep breathing, and would
like to know your take breath holding exercises. Do you feel there
is any danger in limiting oxygen flow to your vital organs,
such as heart, brain, etc.?

Your body can only exist without oxygen for a limited time before
doing damage to brain cells so is this method safe?

-Valerie D.

KVN: There are different types of breath holding techniques out
there. But they all basically have you either inhale or exhale,
then hold your breath as long as you can until you feel
uncomfortable. With subsequent repetitions, you try to increase
the amount of time you can hold your breath.

Some of the breathing exercises in the Dynamic Energy Routine (in
the Secret Power of Dynamic Energy Exercise, Volume 2: Dynamic Energy
Routine) also involve breath holding. The breath is held for a specific,
beneficial effect depending on the exercise.

I think it has merit. Any method or technique that helps you
learn how to control your breathing is extremely helpful.

In fact, breath holding is a technique used by some elite athletes
as part of their training. Basically, you perform some simple,
repetitive aspect of your training, like running a sprint for a
short distance, while holding your breath.

What this does is create a severe oxygen debt, which your body
then has to overcome during the rest period. Same mechanism as
performing intense intervals, only taking it to the next level.

Breath holding during specific breathing exercises is a much safer
way to practice it. Holding your breath after inhaling helps flood
your body with life and energy-giving oxygen.

Holding your breath after exhaling helps your body learn how to
adapt to, and recover from, oxygen debt. Over time, this helps
your body become more efficient at processing and using the oxygen
you inhale.

To assuage your concerns, your body has an amazing self-regulatory
capacity. So, unless you are acted upon by an outside force (someone
choking you or covering your mouth and nose), you will not be able
to hold your breath long enough to cause damage.

Those of you with kids may recognize the “I’m gonna hold my
breath” technique, our kids’ feeble attempt to extort something
from us. We ignore it because we know they can not hold their breath
long enough to cause harm.

One caveat, however: if you have high blood pressure or borderline
high blood pressure, a heart condition, or are pregnant, I would
advise against doing any kind of breath holding technique. The
risks in this case are not worth it.

Plus, there are so many exercises available to you that don’t
involve holding your breath, and can really make a difference in
your energy levels and overall health.

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

P.S. If you’re looking for a structured, progressive, and safe
breathing program, you may be interested in the Dynamic Energy
Special. This includes the two “Secret Power of Dynamic Energy
Exercise” Programs at a special savings.

Copyright, Karen Van Ness. All Rights Reserved

Get Your Sunshine Fix

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Hey there amigo!

Sorry I’ve been out of touch for a week or so. It’s been one of those
periods of life where things have been comin’ at me fast and furious. Travel,
presentations at conferences, working on my businesses…..coupled with
a nasty stomach bug that made the rounds through the entire family. Including
one of the dogs! Yuck!

Anyhoo, we got through it. I’m finally coming up for air. I’m back writing
to you, which is one of the highlights of my day.

I can tell my schedule is out of balance by one key indicator: whether I
have been able to get out and walk or run. I walk or run – or some
combination of the two – just about every week day. I love it! And I love
being out in the fresh air and sunshine.

Nothing like a good brisk walk or run – especially along the rolling
(and sometimes quite steep) terrain that I journey along – to clear the
mind and rekindle the energy and enthusiasm.

Being out in the sunshine is important this time of year, because the
days are getting shorter. Despite what the conventional wisdom says –
you know, the admonishments to stay out of the sun, always cover up and
wear sunscreen, and so forth – it is actually healthy for you to get some
sun.

In addition to the mood and energy-enhancing benefits, sunshine also
provides us with our most important source of Vitamin D. If you are into
better breathing and better health, you want to make sure you are getting
sufficient Vitamin D.

Over the past several years, there has been renewed interest in, and
appreciation for, good ol’ Vitamin D. There has also been some good news
about the benefits of Vitamin D for lung health and better breathing.

I don’t always report on the first study or finding that comes out on something.
Frequently, a second or third study comes out that refutes or minimizes what
the first one promoted. So I tend not to get too excited until I learn more.

In this case, there have been a number of scientific studies on the effects of
Vitamin D on lung health. And the findings are very encouraging.

A few years back, researchers from Kings College found that Vitamin D can
substantially improve the responsiveness of asthma patients to steroid therapy.
Some people with asthma, a chronic lung condition, become steroid resistant.
This can severely limit their medical treatment options.

After some promising lab findings, the researchers did a small pilot in which
people with steroid-resistant asthma took Vitamin D3 supplements on a daily
basis. After 7 days, lab tests indicated that previously steroid-resistant cells
in their immune systems were now responsive to steroids.

The researchers also think that Vitamin D3 can help improve responsiveness
to steroids, even in people who are not resistant. This could mean a decrease
in the dosages required to control asthma.

In a separate study done at the University of Auckland in New Zealand, researchers
looking into the effects of Vitamin D on lung function found that patients with
higher concentrations of Vitamin D had significantly better lung function, compared
with patients who had lower concentrations of Vitamin D.

(By the way, I am giving a very high level synopsis here. Reading detailed
research findings is about as exciting as watching paint dry.)

More recent studies in the US and abroad have confirmed these findings, and
also supported getting more Vitamin D in our diets for better bone health
as well.Everyone typically focuses on Calcium, but we need Calcium and Vitamin D
acting in concert to strengthen our bones and help prevent or slow the onset
fo osteoporosis.

How can you use this information?

Well, as always, I have to say “check with your physician”. However, it’s easy
to get more Vitamin D into your diet.

Vitamin D can be found in the following foods: eggs, butter, cream, halibut,
herring, mackerel, salmon, sardines and shrimp.

Dairy products in most countries are fortified with Vitamin D, making this a great
source if you don’t have allergies or sensitivities to dairy.

A wonderful source of Vitamin D is cod liver oil. This used to be administered in the
“old days” to help prevent rickets and tooth problems. Cod liver oil is also a great
source of Vitamin A, which is very beneficial to lung function.

Vitamin D supplements are pretty inexpensive. The recommended daily amount is
400 to 1,000 IU. Amounts over 2,000 IU are considered to be potentially dangerous.

Perhaps the best source is getting out in the sun for 15 minutes or so each day.
Your body synthesizes Vitamin D when exposed to sunshine. And, like I said, getting
out in the light on a frequent basis is good for you for other reasons too,
including elevated mood and energy levels, and better stress management.

So take a look at your diet. If you don’t think you’re getting enough Vitamin D,
you may want to supplement. And be sure to get out in the sun a little each day,
even if it’s just a quick walk at lunch.

It’s one more thing you can do to help your lungs and promote healthy breathing.

You Can Do It!

 

 

http://www.BestBreathingExercises.com

P.S. Another important thing to help promote healthy breathing and all the
benefits it provides, is to learn how to breathe correctly. In the Secret Power
of Dynamic Energy Exercise Course, Volume 1: Invigorate and Rejuvenate, you learn
how to breathe with the Complete Breath, as well as seven other breathing exercises
that will have you feeling relaxed and energized at the same time. You can read
more about it at the Best Breathing Exercises website.

Copyright, Karen Van Ness

How to Make the Normal Cycles of Life Work For You

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As you know from reading my blog, I’m a big proponent of using targeted,
effective breathing techniques and exercises as one of the cornerstones of
robust fitness and health.

This emphasis is due to one overriding phenomenon: the correct selection and
sequence of breathing exercises work.

I’ve experienced the benefits firsthand, in myself as well as others with whom I
have worked directly, or who have purchased and put to work the exercises in
my Secret Power of Dynamic Energy Exercise Course.

I’m always searching for new methods or techniques to add to my arsenal. I
think it’s important to have multiple tools, or variations of tools, to help you.

We all need some variation in our routine or training. This helps us avoid becoming
stale, and is important to ensure additional progress.

In my research, I’ve been pleasantly surprised to see that breath training is being
used more and more in athletic training.

For example, many coaches now train their athletes in the proper use of
breathing to help enhance performance, focus better mentally, and recover
more quickly and fully from their training or competitive exertions.

Seems what’s old is new, and what’s new is old.

I’ve realized that each person’s experience with breath training to improve
their fitness or health follows along the same type of paradigm as does physical
training.

In athletic training, athletes and coaches follow the practice of periodization.
This means they emphasize different things in training as the athlete cycles
through general training, to sport-specific training, to the competitive, or
“in-season” phase.

Within the periodization paradigm, cycles of improvement and assimilation
are always included — at least in a rational program.

What this means is that training science and application have proved what
we all intuitively know: that any development, whether physical, mental,
emotional — or even spiritual, for that matter — follows natural cycles of
progression and regression.

In training, as in any kind of self-improvement or health enhancement program,
you will make progress for awhile. Then you will experience a period of
little or no progress. Or you may even feel like you are regressing a bit.

This is natural and to be expected. It is so natural and powerful that
training programs of all types take this into consideration. They actually
build in these periods of assimilation or regression.

While this can be frustrating, it’s also magical. If you recognize and embrace
the periods of regression you are experiencing for what they are, you can 
emerge from them capable of making even more dramatic strides and
improvements.

This is because, during the slow or stagnant period, your body and mind are
still developing. It’s happening beneath the surface, beyond your conscious
awareness.

Your systems are busy assimilating the gains in training, or knowledge, or
self-awareness you have achieved during the growth phase. This prepares
them for additional growth and development.

The key for you is to recognize these cycles for what they are.

For example, even with breathing exercises that are extremely effective, you
may experience periods in which your body has adapted to them.

To counter this, you can try performing the exercises in a different order. Or
you can stop performing certain exercises for awhile, and introduce others
into your routine.

This is one reason why I will continue to come out with additional programs
that use dynamic breathing as a means to health and fitness. They add
variety, sustain interest and enthusiasm — and they work.

Occasionally, I even stop doing my regular exercises completely, for as long
as a week or two. This is a way for me to test their effectiveness and see
whether they really make a difference.

I can tell you this: within a week or so of not doing them, I feel the difference.
And I’m always very enthusiastic about returning to them.

You Can Do It!

www.BestBreathingExercises.com

P.S. Introducing breathing exercises into your daily routine is not complicated.
Try doing some deep breathing as soon as you wake up each morning. Perform
at least 8 cycles of full inhalations and exhalations, with an emphasis on the
exhalation. You’ll be amazed at how energetic you feel as you move into your day.
Copyright 2010 Karen Van Ness

How to Extend Your Life

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Recently, a new study came out that actually quantified the life extension benefits
of regular exercise.

The study determined that regular exercise, which they defined as “doing a little
something every day”, can add as many as four years to your life.

Now, four years may not sound like much to a lot of us. But when I ran this by my
parents (who are in their early seventies), they thought it sounded pretty darn good.

The key for them: these are four healthy years that are added. No one wants to
live longer yet be incapacitated, either physically or mentally.

But adding four years of active, productive living is very meaningful. Think how many
things you could do, or how many moments you could enjoy, in four years.

Engaging in a more active lifestyle today helps you on two fronts. First, you’re more
healthy, feel better, and enjoy life more today. Second, you’ll enjoy more life and
better living when you get older.

I harp on this a lot in my tips because I know many adults have either drastically
reduced their activity levels, or given up on exercise altogether.

The reasons may vary from person to person, but they often include things like:
no time; no energy; had an injury and stopped; don’t know how; etc, etc.

I know this because I’ve used some of these same excuses myself.

I learned the hard way that this is about the worst thing you can do. Maintaining
activities and at least some exercise on a regular basis is one of the keys to
maintaining, even enhancing your energy levels.

It also helps you be more productive. If you devote just 15 to 30 minutes for
exercise, you can add as much as two additional hours of productivity to your day.

Here’s another fact to consider: as you get older, you have to continually work on
building and maintaining your vital capacity, the ability of your lungs and heart to
do their jobs efficiently and effectively.

Vital capacity naturally diminishes as you get older, unless you do something
about it. If you’ve been inactive for any length of time, you have even more incentive
to build yourself up, because you’re starting from a lower level.

From my experience training clients, I’ve found out that many people shy away from
conventional exercise programs. They think they are in such bad shape that they
will injure themselves, or not be able to perform at a decent level.

They also sometimes dread the thought of working out at a gym. They think everyone
else will be in shape. They worry that they will not know which exercises to do
or how to use the machines or weights.

If you think you’re not yet capable of conventional exercise…OR if you are intelligent
enough to know you should start out slow….you can get started today with the
exercises in the Secret Power of Dynamic Energy Exercise Course, Volume 1.

The exercises in this course open up the breathing spaces of the body. They stretch,
extend and work out all the kinks along your entire spine, a critical source of energy.
And they help you easily and effortlessly loosen up your body, from calf to neck.

They’re easy to learn and do. All it takes is a few minutes per day, and you’ll start to
feel like a new person within a few days.

Performing the movements regularly provides an excellent way to prepare your body
and “re-introduce” yourself to exercising.

Whatever you do, the important thing is to get moving, even if it’s only for 15 or
20 minutes each day. Build some type of activity into your daily routine. Within
a few days, you’ll feel better, have more energy, and enjoy a more positive outlook.

For even more incentive, remind yourself that you are also giving yourself more
years of life.

You Can Do It!

Best,
Karen Van Ness
www.BestBreathingExercises.com

P.S. Even if all you can do is walk around the house a few times, get busy and
get going. Remember Newton’s Law: “A body in motion tends to stay in motion.
A body at rest tends to stay at rest.” If you take the first few steps, you’ll be amazed
at how quickly you can overcome inertia and gain momentum.
Copyright Karen Van Ness 2010

Winning by a Nose

kvanness01

Winning by a nose is a phrase that refers to a really close race or match.

The contestant who wins the race does so by just barely outstretching or outcompeting
their opponent. Figuratively or literally, their nose crosses the finish line first.

Kind of a funny saying. But you can apply it to your breathing and come out a
winner too.

By now we’ve all heard how important it is to breathe through your nose. This is
important for physical reasons. But did you know it’s also important for
psychological reasons?

When we breathe through our nose, the hairs that line the nasal passages filter
out particles of dust and dirt that can harm our lungs. If too much dust or dirt gets
in, the membranes of the nose secrete mucus to trap them, or make you sneeze
to get rid of them.

Breathing through the nose also helps to warm and moisten the air before it
gets to your lungs.

Another very important reason for breathing through your nose is that it helps
balance the ratio of carbon dioxide to oxygen in your system.

Breathing through your mouth all the time can lead to a sort of chronic hyperventilation.
This can make any breathing problem or weakness you have even worse. It also
contributes to high blood pressure and heart disease.

Breathing through your nose can have an amazing effect on your psychological
state, especially when exercising.

When you breathe through your mouth, you only inflate the upper two lobes of
the lungs. These lobes are connected to the sympathetic nervous system. This
is the branch that triggers the “fight-or-flight” response.

When you breathe through your nose, you inflate all of the lobes of the lung. And
the lower lobes are connected to the parasympathetic nervous system.

This is the part of the nervous system that calms you down, slows your heart
rate, and helps you relax.

So, nose breathing brings a balance to your system that you simply can’t get with
mouth breathing.

You may not even realize that you’ve been breathing predominantly through your
mouth. You’ll need to pay attention to your breathing. Just stop what you are
doing at various times during the day and check in on yourself.

If you have the mouth breathing habit, you’ll have to work on breathing only through
your nose.

An easy way to do this is to keep your mouth closed, but don’t clench your teeth.
Place the tip of your tongue lightly against the back of your top front teeth (touching
the soft palate).

With a little time and effort, you’ll find it becomes more natural to breathe through
your nose. And you should really feel a difference in your breathing and sense
of control.

It’s more difficult to stick to nose breathing when exercising. It’s natural to breathe
through your mouth when you’re really exerting yourself. But this should be the
exception rather than the rule.

To help you, try this: keep your exertion to a level that allows you to continue
to breathe through your nose. In other words, if you are running, slow down
or walk anytime you feel like you have to breathe through your mouth.

Believe it or not, over time this practice can actually improve your stamina
and physical performance.

It seems counterintuitive: slow down to get better. If you give it a try, you’ll
see what I mean.

So, whether you win by a nose or win by 10 meters, who cares? You’ve won!

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. To experience the physical AND psychological benefits of breathing more
deeply, fully and completely, try the incredible exercises in the Secret Power of
Dynamic Energy Exercise Course, Volume 1. After a few minutes with the first
CD, you’ll feel a tremendous difference. Get your copy today!

Copyright Karen Van Ness 2010