Tag: stress breathing

You have an entire nervous system in your gut.

It’s called the enteric nervous system (ENS). And it’s complex
enough to act independently from the brain.

It literally learns from experience and remembers past actions and
events. It produces a variety of feelings you think of as “gut
feelings” or “gut instincts”.

From an evolutionary standpoint, this second brain developed for
purposes of survival. When rapid thought or action is required, it’s
often better to bypass your conscious, rational brain. Your actions
are faster and, usually, you make a more accurate decision.

Your gut contains 100 million neurotransmitters — the same number
as in your brain. The gut is more responsible than you may have
ever guessed for your mental wellbeing, AND how you feel physically.

The enteric nervous system appears to mirror the central nervous
system. It produces many of the same chemicals that affect your
feelings of energy and wellbeing.

For many years, it was thought that the ENS was part of the
parasympathetic nervous system. In recent years, scientists have
determined that it acts independently.

But the two appear to be interlinked. And one of the ways you can
positively affect the nervous system in your gut is through deep
breathing.

You’ve probably caught yourself sighing when you were frustrated
or feeling down about something. Most people see this as evidence
of depressing feelings.

It’s actually your body’s effort to break out of feelings of
depression or frustration. The sigh involves a deeper inhalation
and exhalation than normal. It involves a physical release through
the breath, that actually enables a release of feelings as well.

In other words, it’s your body’s instinctive effort to help you
feel better.

You can make use of this instinctive mechanism and interplay
between your “second brain” and your parasympathetic nervous
system.

For example, if you are facing a daunting task, whether it’s
delivering bad news, or getting started on a major project that
will involve a lot of work, or perhaps trying to maintain patience
when your kids are misbehaving…

Take a deep breath and then let it release. In through your nose,
out through your mouth, like a sigh. Do this once or twice more.

You will immediately sense a change in how your gut feels. It’s
almost like a release of tension.

If you are experiencing anxiety, or high blood pressure, or pain,
try the same thing. Perform several “synthetic sighs”.

Breathing exercises, like the ones in the Secret Power of Dynamic
Energy Exercise Course, Volume 1: Invigorate and Rejuvenate,
also help you release and relax.

In just a few moments of coordinate breathing and moving, you
will enjoy a release of tension, tightness and negative
feelings. You’ll able to focus and move forward in a more
relaxed — and effective — manner.

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2011

It’s amazing to me the amount of research that is now being done
on the connection between body, mind and emotions.

The connection is indisputable. Many medical doctors and scientists
have embraced it and try to leverage it in their treatment of
patients.

Tuning in to this connection can help you enhance your health,
overcome specific illness — and help you improve the way you go
through life.

In particular, a lot of research has been done in the area of
managing stress. Herbert Benson, M.D., of Harvard Medical School,
popularized this area with his book, “The Relaxation Response”.
He and his team proved the effects that relaxation techniques,
including deep breathing, meditation and a positive outlook,
can have on patient outcomes and health.

Subsequently, Dr. Benson performed follow-up research that lead
to his book, “The Breakout Principle”. Here, he demonstrated how
the same principles and techniques can help each of us relax and
think more clearly as we handle the stresses and challenges of
each day. This, in turn, can help us perform at a higher level
and get into the “flow” of whatever activity we are doing.

You recognize the flow when it happens — although you are not
aware you are in it until afterwards.

Have you ever spent hours immersed in some activity, only to look
up at the clock and be surprised at how much time has passed? You
were experiencing the flow.

Sometimes it’s difficult to get into the flow. If you have a
gazillion things going on, or are pressed for time, you may feel
blocked. You may be unable to relax sufficiently. Or you may be
draining your own energy by allowing negative thoughts or emotions
to take roost in your brain.

These feelings can be especially cumbersome when you are at work,
perhaps facing a stressful meeting, discussion or situation. Or,
maybe you are having trouble getting your kids to comply with
a request.

No matter what the situation, to “unblock” yourself and handle
the stress of the moment, I recommend you try a technique called
“Attitude Breathing”.

This specific technique was developed by the Institute of Heart
Math, which studies body-mind-emotional connections.

It’s easy to do.

(1) Focus on a person or situation for which you are really
grateful. Cultivate a feeling of gratitude as you slowly relax
and soften your breathing.

(2) Next, shift your attention to your heart and solar plexus
area. Acknowledge what you are feeling. Ask yourself which
feeling or attitude you could substitute that would be more
constructive in the current situation.

For example, you might tell yourself to “stay calm”, “stay
neutral”, “get all the facts before I go off”, etc.

(3) Pretend to feel and breathe this new, more constructive
attitude in through your heart. Breathe it out through your
solar plexus and stomach to “anchor” it. Continue to breathe in
this way until you feel like the new attitude has settled in to
your solar plexus and heart.

This simple but powerful technique helps you anchor your inner
power and calm, and bring your thoughts and emotions back into
balance.

It’s great to do first thing in the morning, or any time you
are feeling stressed, anxious, or overly emotional.

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. If you have an interest in discovering even more highly
effective breathing and visualization techniques, consider
the Secret Power of Dynamic Energy Exercise Course, Volume 1:
Invigorate & Rejuvenate. In the course, I guide you through
breathing exercises which help you instantly relax and tranform
stress…and have you feeling in control within minutes. claim
your copy today at the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2011

WARNING! Today’s post deals with yeck-inducing subject matter, and
is not for the easily grossed out.

On the other hand, I will share with you one of the bext things
you can do to improve and maintain your overall health. So you
might wish to take a chance and read on

What is this “secret” for achieving and maintaining robust health?
 
Well, it has to do with your lungs. Yes, your lungs, givers of
life, disposers of wastes. Just as you regularly replace the air
filter in your car or your heating unit, you need to regularly
clean out your body’s most important filters, your lungs.

Of course, there is no special long-handled brush you can use to
reach down in there and scrub.

Fortunately, nature provides us with some tools…which work
marvelously, if you will use them. These tools are pretty easy
and take a reasonable amount of time and effort. I’ll discuss
a few today.

Deep breathing performed on a regular basis can really help you
clear out the mucus and get those airways singing again. If you
do some deep breathing every day for a week to 10 days, you will
see a phenomenal difference.

When you breathe deeply, you can expect to expectorate. In other
words, the deep breathing gets things moving in there and propels
the mucus out of your airways. You then have to complete the
last step, which is to use controlled coughing to bring it up
and out.

(Hopefully you’re not eating while reading this. If you are,
better stop reading ’til you’re done, because it only gets worse
from here…)

If you are really having a hard time with mucus and mucus plugs,
you may need to percuss yourself. This refers to hitting areas
on your chest and back, which creates a percussion effect in
your lungs. The vibration helps dislodge the plugs and move them
out of the airways.

Although there are different ways to percuss, one of the best
ways is very simple. Picture Tarzan drumming his chest with both
fists as he yells.

This is actually an exercise that many of the oldtime physical
trainers and health enhancement specialists used to recommend to
their clients and students. Percussion is also an important tool
in Chinese, Korean and Japanese medicine and health practices.

Not only does it help clear out your lungs. The percussing and
yelling also generate a tremendous surge of energy in the body.

Try it for yourself. Don’t be too self-conscious. A minute or
two and you will see what I mean.

You can use percussion when and if you need to, when your lungs
are really gunked up, like from seasonal allergies or colds. You
can use this technique when you have been inactive for awhile.
Better yet, you can percuss once a week or once a month as a
preventative measure.

When your lungs are functioning normally, they clear out 70% of
the toxins and waste products your body produces.

When your lungs are compromised, for whatever reason, they need
more help from the other eliminative organs: kidneys, liver,
colon and skin.

This is one reason why it’s so important to drink a lot of
filtered water every day. The water helps all of these organs
do a more efficient job of processing and eliminating waste
products.

A good habit to get into is to add some lemon or lime juice to
your water. Lemon juice in particular has a very cleansing
effect on the body.

A great time to drink it is first thing in the morning, when you
wake up, after you do your breathing exercises. Add a quarter
cup of lemon juice to 16 ounces of cold water.

Not only does it feel refreshing going down, it helps wake you
up too.

Turning now to your colon: a lot of problems people have with
allergies, sensitivities, chronic fatigue, digestive disorders,
and so forth, can be traced to inefficient elimination.

The more regular you are, and the faster you are at processing
and getting rid of waste, the healthier you are.

Here’s one famous example – and please forgive me Elvis fans!
I am a fan also, in fact I am looking at my favorite Elvis
clock I picked up in Las Vegas and bowing in apology as I write
this:

When they performed the autopsy on Elvis Presley, they found over
40 pounds of fecal matter and gunk in his colon.

He basically ate, drank and drugged himself to the point that
his body could no longer process everything and his system went
kaput.

Next tip, I’ll talk about what you can do to help clear out your
digestive system and colon. I’ll also discuss fasting and whether
it should have a place in your health regimen.

In the meantime, do some deep breathing every day. This simple
practice alone can have a dramatic impact on your energy levels,
quality of breathing, and general health.

You Can Do It!

Karen
www.bestbreathingexercises.com/

P.S. Performing deep breathing every day, even for just a couple
of minutes, can have a profound impact on your lung health and
energy levels. If you’ve wanted to start a program but aren’t sure
where to begin, let me recommend the Secret Power of Dynamic Energy
Exercise Course, Volume 1; Invigorate and Rejuvenate. When you
do the exercises  in this program, you’ll open up the breathing
spaces of your body, experience clear controlled breathing, and
feel completely energized. For more info on this program, 
visit the Best Breathing website.

Copyright, Karen Van Ness, 2011

I hope you had a wonderful Thanksgiving.

We certainly had a great one, and have had the chance to visit with
family, show our son where we used to live along the South Shore of
Massachusetts (south of Boston), and see some of our favorite sites.

Well, we are moving head on into the holiday season.

Is it just me, or does it seem like there is less time now between
Thanksgiving and Christmas?

Seems like we barely get through Thanksgiving and the holiday
shopping and decorating have already started. It feels like we have
less time to get all the gifts purchased and decorations and lights
put up around the house.
 
I love this time of year. It’s especially fun if you have young
kids. However, I know the holidays can be quite stressful for many
people. 

Much of the stress comes from the extra things we have to do to
prepare. It also comes from anticipating having to share space and
time with some of those relatives who may drive you crazy.

The past few holiday seasons have been impacted by the recession
and so many people face, or have faced, extreme challenges to their
way  of living, including job loss or reduction in incomes,
losing their homes, and so forth.

Many people – probably more than we realize – face the blues and
outright depression around this time of year. The holidays are very
emotional times. They can be lonely times for many people too.

The stress and emotions can have an impact on your health and
energy levels.

As you focus on the holidays, the things that gotta get done, the
emotions you may feel about certain people or traditions (or lack
of them)..well, you may become less aware of your body.

It’s also typical to tighten up your breathing and your body when
you are stressed or under pressure. Check your posture and your
breathing in the middle of a hectic day, and you will instantly
see what I mean.

I don’t want to dwell on the negative too much. I love this time
of year, even with all the extra work and activities.

So, let’s talk about what you can do to help transform the stress
of the holidays…so you have more fun, take time for family and
friends, and allow yourself to feel the joy the holidays represent.

A major step forward in transforming stress is to increase your
awareness of the stress signals in your body. Here are some of the
things you should be aware of:

-Physical symptoms: increased heart rate and breathing, upset
stomach, chest pains, muscle aches and pains
-Mental symptoms: decreased alertness, trouble concentrating,
forgetfulness, careless mistakes
-Emotional symptoms: tension, short temper, boredom, profound
fatigue, feelings of hopelessness, lack of interest in people or
activities
-Behavioral symptoms: agitation, restlessness, major changes in
eating habits, substance abuse

Of course, you are unique so your own reactions to stress may
include some of the above, as well as other symptoms. It’s important
that you become aware of your particular reactions.

When you do, you can then shortcircuit the stress process before
it gets totally out of hand. A great way to do this is to identify
what and how your were thinking and feeling just before you felt
stressed.

Stress usually stems from your interpretation and perception of
an event or circumstance, not the event itself.

For example, you think about all the shopping you have left to
do. And the holiday events you will be helping with or participating
in. And you also have a big project at work that must be completed
before year’s end.

You may start thinking, “How will I ever get all this done? I
will be rushing around at the last minute like I always do and
won’t have any fun.”

Here’s the trick: stop those lousy, negative thoughts. They
disempower you. They stress you. They make things even worse.

To make it simple: whenever you begin to self-talk in a negative,
worrisome way, say “Stop” or “Cancel” to yourself. Quietly and
emphatically repeat it whenever you engage in anxiety-provoking
thoughts.

Along with this, take a few moments to calm your breathing. Make
sure you are breathing through your nose. Allow yourself the
pleasure of five to 10 deep, relaxed breaths.

Stopping negative thinking is not easy and requires some discipline.
Your breathing is the key that helps you stop or cancel out the
worrisome thoughts and restore some perspective to your situation.

You are capable of handling what faces you with flying colors.
Sp stop that thought, enjoy some conscious breathing…and you
will give yourself the time and space you need.

You Can Do It!

 

 

www.BestBreathingExercises.com

P.S. In the Secret Power of Dynamic Energy Exercise Course,
Volume 1: Invigorate and Rejuvenate, you’ll discover an effective
and beneficial method for regrouping from stress and regaining
your natural calm and control. the sequence of exercises coupled
with a specific way of breathing, is easy to learn and only takes
a few minutes to do. You can read more about the course at
the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2010.

In yesterday’s tip, I started discussing the spirit of gratitude
and joy that permeates the season, begining with the Thanksgiving
holiday. Today, I’d like to follow up with some thoughts on how you
and I can apply this concept to our breathing and our health.

This is a great time of year to express appreciation for the people,
things and events in your life.

As you take stock of all the good things that have happened to, and
for, you over the past year — and yes, there were good things, no
matter how poorly your year may have gone — you feel full of
positive energy. You feel expansive and happy.

The feeling of appreciation is probably the most profound you can
have. It’s actually a lot like love – a pure form of love.

You vibrate on a higher level. You feel more in harmony with the
world. You feel your energy skyrocket and you become less
self-centered and withdrawn.

When you suffer from any kind of chronic problem, whether it’s
health related, stress related, relationship problems, you name it
— you tend to get too wrapped up in yourself and your problems.

You view your world through the patina of pain, disappointment,
or frustration brought about by your present condition. Trouble is,
this does nothing to relieve you of your condition. In fact, it
just makes it worse.

To snap out of this negative cycle, you need to “get outside
of yourself”.

What I mean is, you need to focus your thoughts and feelings
outside of yourself and your personal problems, even if just
for a few minutes or hours.

And the easiest way to do this is to express appreciation.

The holiday season provides a perfect opportunity to do that.
In fact, it’s what Thanksgiving is all about…so what are you
waiting for?

Start to look outside yourself and your present problems or
frustrations. Count your blessings, both large and small.

Doing this can help get you into a very positive and relaxed
state of mind. It cancels out the negative energy you may be
feeling due to health problems, stress at work….long lines
at the airport security screening area, packed flights,
fussy children…can you tell I am thinking ahead to our
travels tomorrow?

To be honest, I am visualizing smooth sailing, quick passage
through security with no patdowns or groping of any kind,
an on-time flight….and most importantly, a lovely
Thanksgiving Day for my family and me.

In other words, I am expecting the best (while being
prepared for the worst). AND I am so very grateful that we
will have the opportunity to take this little vacation and
share some holiday time with family.

This same mechanism is used in many techniques that combine
visualization with deep breathing. These techniques are used
to improve breathing capacity, counteract breathing disorders
such as asthma symptoms or attacks– even to control pain.

The visualizations may vary, but the goals are the same: to
(1) move your attention and focus away from your ailment;
(2) make your breathing fuller and freer; and
(3) energize and relax you.

It only takes a few minutes of thinking gracious thoughts to
begin to relax and free your breathing. ‘Tis the season —
take advantage and try it!

You Can Do It!

 

 

 

www.BestBreathingExercises.com

P.S. One of the best ways to achieve a relaxed, calm state and
focus on what’s important is through your breathing. In the
Secret Power of Dynamic Energy Exercise Course, Volume I:
Invigorate and Rejuvenate, I teach you how to breathe completely
AND how to coordinate your breathing to simple but powerful
movements that spread energy effortlessly throughout your
entire body. To experience the sensation of being relaxed,
in rhythm, and in control, order your copy of program today
at 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.

Well, Thanksgiving is almost here. We’ll be traveling to Boston
this holiday to visit family and friends.

And guess what day we will be traveling?

Yep, you guessed it: November 24, the day before Thanksgiving. Not
only is this one of the busiest travel days all year — this year
we have the added potential of even more security screening fun.

You see, the flying public is finally up in arms about the
increasingly intrusive screening we must endure to…then have
the distinct pleasure of flying on a packed airplane with minimal
to no service…unless, of course, you want to pay for it. And
that’s after you have already paid for the privilege of actually
having your baggage fly with you…plus all the other assorted
fees the airlines now add.

But I digress. Back to the screening: apparently people have had
enough, and a few groups are organizing folks to “protest” on
Wednesday by refusing to go through the scanner machines and
thereby force more pat downs.

Which, I’m sure, will thrill and delight the TSA security
personnel who are probably just dying to give these intrusive
patdowns to complete strangers. I mean, isn’t that something you
fantasize about? Having to do a deep knee bend with your face in
someone’s you-know-what so you can feel everywhere you are supposed
to be feeling?

Now, I know, there are certainly the small percentage of screeners
who are reveling in their “power” and can’t wait to feel up the
traveling public. But come on people….

I completely understand the backlash. In my humble opinion as a
one-time road warrior (pre- and post-9/11), much of what passes for
security is really just for show. Flyers are treated like cattle,
while other areas such as cargo and airport access continue to
offer disturbingly large loopholes to the bad guys – you know,
the people who should really be the focus of our ire.

Hopefully the TSA will take the critiques to heart and make some
changes.

In the meantime, travelers like us with young kids now face the
prospect of having to arrive at the airport even earlier, in case
security is clogged up by protestors. Which means even more time
at the airport and on the airplane when we will have to entertain
and distract our kids.

But I’m not complaining! We are the ones who decided to fly on
the day before Thanksgiving. So we will make the best of it.

And hopefully everyone – even the protestors, if they materialize –
will arrive safely at their destinations and enjoy a wonderful
holiday with their family and friends.

Because isn’t that the point this time of year? To focus on the
holidays and what they mean?

We are excited because we will be able to show our son Miguel
the actual site (sort of) of the First Thanksgiving: Plymouth,
Plymouth Rock, the Mayflower. The stuff he has learned about
in school will come alive for him.

And I hope this will help us better impress upon him what the
holiday is really all about.

I like Thanksgiving because it’s not about giving or receiving
gifts…at least not in the conventional sense. It’s more about
celebrating the intangible gifts and blessings we each enjoy in
our lives.

It’s also a great time to discuss the magic of gratitude. Because
one of the most powerful things you can do to improve your
overall health and feeling of wellbeing is to cultivate an
attitude of gratitude.

Sound hokey? Well, maybe it is, but it does work if you give
it a try with an open mind.

To help myself as well as you sail into the Thanksgiving
holiday in a calm, gracious manner… I will continue along this
train of thought tomorrow.

In the meantime, check out some new materials and information
at the Best Breathing Exercises website . I will also have
some new articles and “stuff” up on the site after Turkey
Day…as well as something new to announce between now and
New Year’s.

I’ll talk with you tomorrow, my friend.

You Can Do It!

www.BestBreathingExercises.com

P.S. One of the best ways to achieve a relaxed, calm state and
focus on what’s important is through your breathing. In the
Secret Power of Dynamic Energy Exercise Course, Volume I:
Invigorate and Rejuvenate, I teach you how to breathe completely
AND how to coordinate your breathing to simple but powerful
movements that spread energy effortlessly throughout your
entire body. To experience the sensation of being relaxed,
in rhythm, and in control, order your copy of program today
at the Best Breathing Exercises website.
Copyright, Karen Van Ness, 2010.

OK, today’s message will be a mix o’ stuff, kinda like the holiday
potpourri you may be buying at this time of year. Hope you like
potpourri (but can you pronounce it?)

First off: Thank you kind readers…those of you who have emailed
me about a “missing link” – actually a non-functional link – in
the email you were sent to confirm your subscription.

As far as I can tell, if you have clicked the link you have, indeed,
been confirmed as a subscriber for these tips. So you can settle
down and relax. I think it’s all OK, but let me know if you are
having any problems receiving your tips.

We have checked with our email vendor and they are investigating
the nature of the problem. When you click, you should be brought
to a page on the Best Breathing website, telling you that you are
confirmed.

We’ll get it taken care of – but thanks again for alerting me to
the problem. I’m not the most technologically savvy person, but
I do try to do a lot of the website and set-up stuff myself, so I
know how it all works. And I try to be attentive to detail but,
sometimes, stuff just don’t work like it’s supposed to.

Moving on…..My second topic is to update you on my root canal.

Thank you again for all of the kind messages of condolences.
Wow, I had no idea that so many people have had root canals.
Most confirmed how unpleasant a procedure it can be.

Just to update you, I am doing quite well. A little discomfort
here and there, but nothing major.Actually, the area in my jaw
where they stuck in that looong novacaine needle is the only sore
spot.

And I have not – repeat not – used the Vicodin! No Rush
Limbaugh story in the making here. I think I have a slightly
addictive personality as it is, so I stear clear of narcotics
and powerful pain relievers. I prefer to relieve pain the
natural way, through breathing and visualization.

Which leads me to my final topic – breathing to add zest and
enjoyment to your activities.

This morning I set out for my daily walk / run – but it was
quite foggy out. We live near Lake Travis, so morning fog is
nothing unusual. But we were really socked in.

So it was kind of eery walking down towards the lake. I
couldn’t even see the lake til I was quite close.

I noticed something interesting: with my lovely view denied me,
I found myself naturally turning inward. I focused even
more than usual on my breathing. It truly enhanced my walk.

You know, any kind of activity you do, from working at your
desk, to lifting weights, to walking or running, to having
sex…can be enhanced through breathing.

“But wait a minute, Karen. Isn’t breathing natural? Don’t we
automatically breathe the way we need to when we do something?”

Well, yes and no.

We usually breathe the way we need to when performing some
type of movement that requires energy.

For example, next time you have to pick up something reasonably
heavy, observe how your body reacts.

You’ll find that you naturally tense your abdominal muscles,
your core muscles, and hold your breath for a second as you
lift up the object. These actions provide you with greater
strength and stability.

But I’m constantly amazed at how many people do not carry this
natural breathing and tensing pattern into their exercise
program.

Over the years, I’ve learned the importance of getting my
breathing in synch with my movement. I did it at first to
help compensate for what was then a severe case of asthma.
But I quickly realized that breathing properly helped enhance
my power and stamina.

Whether lifting weights, performing bodyweight exercises
(calisthenics), stretching, walking, running — the activity
doesn’t matter. When you learn how to breathe, and then apply
that to your chosen activity, you will see what a difference
it makes.

Not just in terms of performance and results. But also in
terms of your enjoyment of the activity, and the great feeling
you get after completing the activity.

That’s why, at the end of my walk or run, I don’t feel
fatigued – even though I usually finish be coming back up
the steep hills leading to our house. Instead, I feel great,
ready to take on the world.

Have a great weekend, my friend!

You Can Do It!

Karen Van Ness

www.BestBreathingExercises.com

P.S. In the Secret Power of Dynamic Energy Exercise Course,
Volume I: Invigorate and Rejuvenate, I teach you how to breathe
AND how to coordinate your breathing to your movements. You can
then apply this to virtually any type of activity. To experience
the sensation of being relaxed, in rhythm, and in control, order
your copy of program today at the Best Breathing Exercises
website. Here’s the link if you would like more information:

http://www.bestbreathingexercises.com/dynamic_energy1.html

Copyright, Karen Van Ness, 2010

If you’re beginning an exercise program, or getting ready to step
up the level at which you are training, be prepared for some
breathlessness.

Anytime you resume training after a layoff, or begin to train more
intensely, your body needs some time to adapt.

When it comes to aerobic types of activities, this means you may
become breathless more quickly than you expected.

If you are out of shape, or have any kind of lung condition (whether
acute or chronic) you may be more sensitive to the sensation of
breathlessness.

In the past, my asthma would sometimes influence how sensitive I
was mentally to any breathlessness. When I was training and
starting to get really out of breath, I would always ask myself,
“Is this workout really that hard, or am I this breathless because
of my asthma?”

It takes experience and sensitivity to be able to feel the
difference. And sometimes, truth be told, you just don’t know for
sure.

At any rate, when you do get out of breath, there is an easy
technique you can use to help normalize your breathing, and help
you feel better.

I call it the “Rapid Exhale” technique. Pretty original, huh?

Quite simply, you inhale through your nose, as deeply as you can
at the moment. Then, without hesitating, you make an “O” shape
with your mouth and exhale quickly through your mouth.

You are trying to exhale most, not all, of the air in your lungs
as quickly as possible. So during the exhale, your cheeks should
puff out. This produces a back pressure in your lungs. You then
quietly exhale any remaining air.

Repeat this two or three times, then breathe normally again.
Assess how well the rapid exhales have helped your breathing.
Repeat them if needed.

It’s effect is a combination of the back pressure mentioned above
and the fact that you are emphasizing the exhale. This helps break
up any spasm in the lungs that may be going on. It also helps
regulate the movement of your diaphragm, which is the major muscle
that supports breathing.

By the way, this technique can also help you if you develop a
“stitch”: a cramp in your side (they can be quite painful).

You can use this technique pretty much anytime you need to. You
don’t necessarily have to be running or exercising to use it.

For example, if you are getting breathless from walking up steps,
use this rapid exhale a few times to help normalize your breathing.

You can also try using it anytime you are busy, stressed, or have
been so focused on a task that you haven’t moved (or breathed
deeply) in awhile. Repeating the rapid exhale several times can
help you release tension in your body.

You Can Do It!

 

www.BestBreathingExercises.com

P.S. Another great way to release tension and stress from your body
is by taking a few minutes to do the breathing and stretching
exercises in the Secret Power of Dynamic Energy Exercise, Volume 1:
Invigorate & Rejuvenate. They’ll leave you feeling relaxed, calm,
and energized. For more information, head on over to the  
Best Breathing Exercises website today.

Copyright, Karen Van Ness

One of the best exercises you can do on a regular basis is walking.

It’s a great way to take a few minutes for yourself, get outside
and breathe some fresh air. I love to head out and walk, or do a
combination of running and walking (such as intervals), for 45
minutes to an hour, at least three to four times per week.

You don’t have to do that much to reap the benefits. If you only
have time, or stamina, for 15 or 20 minutes, you should still go
for it.

I used to think that walking was too “low key” to benefit me. I
put all of my time and effort, aerobic-wise, into running or riding
the stationary bike.

One summer, I did some volunteer work in Costa Rica. We were working
in a small town called Los Tornos, near the Monteverde region up in
the central mountains. (If you’ve been to Costa Rica, you’ve probably
been to Monteverde.)

Most of our work was done outdoors. We did a lot of walking (up and
down hills) and took most of our meals outdoors as well.

About halfway through the trip, I realized that I felt fantastic.

I figured out it was the combination of clean, clear mountain air;
walking a lot every day; and being outdoors most of the time,
surrounded by incredible natural beauty, rather than cooped up in
an office.

Prior to the trip, I had been worried about my conditioning levels
falling off. I had a fight coming up within 4 weeks of returning
(talk about bad timing!). And, given our schedule, I knew I would
not have time to work out.

Well, when I arrived home, I was in better shape than ever. I was
able to run longer, lift more, spar more rounds — I felt like a new
person.

This sold me on the benefits of doing a lot of walking in the
fresh air – especially walking up and down hilly terrain.

You can take your walking up a notch by doing it the “deep breathing”
way.

In the Secret Power of Dynamic Energy Exercise Course, Volume 1:
Invigorate & Rejuvenate , 
I teach a method of complete breathing that you can use to maximize
the benefit you receive from aerobic types of exercise, such as
walking, running, biking, etc.

A simple cadence to follow is to inhale through your nose for a count
of 4; hold for a count of 2; exhale through your nose for a count o
f 6; hold for 2; then repeat.

Breathe into and out of your lower abdomen. Picture and feel your
lungs filling up, then emptying  out, completely as you cycle through
each breath.

Try to inhale and exhale through your nose as long as possible. In
fact, if you are beginning an exercise program, breathe through your
nose only. If you start to have trouble doing this, slow down your
pace until you recover.

If you are already fit, or have been walking for awhile, you can
enhance the effects of your walking by adding hills into the mix.
I follow a very hilly course here near my house, with rolling but
mostly descending terrain heading down towards the lake, then
some steep, long hills for the last third or so heading back up
the hills to the house.

If hills alone aren’t enough for you, or if you are progressing
in your conditioning, you can charge up the hills at a fast
pace for even more lung and stamina-inducing power. 

If you are really working the hills, you will naturally get out of
breath and need to pant through your mouth. The key is to regain
control and return to nose breathing as quickly as possible.

You can apply the same method to your running, biking, or any
aerobic activity, for that matter. In fact, nose breathing is used
by some elite trainers when working with their clients.

It really forces you to maximize the use of your lungs. In return,
you get even more out of your walk or run than ever before.

You Can Do It!

 

 

www.BestBreathingExercises.com

P.S. Another important benefit of walking with deep breathing is
that it heats up your metabolism way more than just plain old
everyday walking. If you’d like to lose some weight, this is a
great way to start.

Stress is stealing away your life, even if you don’t realize it.

You see, stress, fatigue and chronic pain manifest physically as increased tension
and tightness in the body, particularly in the large muscles of the torso, such as
chest, shoulders and back.

This is why neck and back pain and headaches are so prevalent today.

Stress can also cause your breathing to weaken and become more shallow. When
you take in less oxygen, your system doesn’t work to capacity. You feel physically
fatigued and mentally foggy and fuzzy.

These reactions to stress put into motion a cascade of hormonal and neuromuscular
changes that can have dire consequences for even the hardiest of us.

Your posture also changes when you’re under stress. You turn in your shoulders and
hunch forward. You may notice that you cross your arms more frequently.

These are all signs of the protective impulse…. of your body collapsing in on itself in
an effort to protect you physically from more abuse.

Problem is, the tightness and tension in your muscles, along with the stressed, hunched
posture, create huge imbalances and overloads on your spine.

The spine is the foundation of your body and one of its critical centers of energy.

Sitting, standing and walking compress the spine to varying degrees. The high proportion
of time many of us spend sitting is particularly tough on our backs.

After years of sitting at desks, in meetings, on the couch, or on airplanes, the spine loses
its resiliency.

This in turn affects the entire nervous system, causing decreased energy, backaches,
headaches, neck and shoulder tightness….even moodiness, irritability, and the inability
to concentrate or focus.

The secret is to free the tension and tightness from your entire torso area, so that the
breathing spaces are wide open and free, and the spine is extended and lengthened.

Open breathing spaces mean full, complete breathing. In turn, this expands your lungs’
capacity to infuse larger amounts of oxygen into your body, and more effectively remove
wastes and toxins from your system.

Elongating and loosening the spine helps free up vital nerve force and energy, as well as
release tension.

The combination of the two is a powerhouse!

It leaves you with a loose, relaxed, energized feeling. It not only invigorates — it’s a major
pathway to physical health and wellbeing.

You may think it difficult to achieve this combination of opening, freeing, and releasing.
You may think you have to pay big bucks to visit a chiropractor or massage therapist
every week.

Well, it’s not difficult at all. Nor is it expensive.

For starters, I highly recommend taking several short stretch breaks throughout the day,
especially if you are spending long periods of time sitting in meetings or clacking
away at the computer.

Get up, stretch up, stretch to the sides, lean forward and down, rotate your
shoulders. All loose, relaxed movements. Synch your movements to your breathing for
even more relaxation and re-energizing.

There are even some stretches you can do while sitting in your chair – if you’re
too lazy to stand up.

If you’re interested in really loosening, relaxing and re-energizing, you can easily
discover how with just a few minutes of listening to the Secret Power of Dynamic Energy
Exercise Course, Volume 1: Invigorate and Rejuvenate.

The course consists of two series of seven exercises. The first series focuses on dynamic
breathing coordinated with easy, flowing movements.

The second series helps stretch, relax and rejuvenate your entire torso area, with special
emphasis on the spine and back.

These amazing exercises stimulate, strengthen, and rejuvenate you.

They help you instantaneously relax AND improve your energy levels. You’ll feel more in
control, rather than at the whim of the latest crisis. After doing the exercises for just a few
days, any back or neck pain you have been experiencing will be history.

The Secret Power of Dynamic Energy Exercise Course provides you with a quick, easy,
enjoyable way to rejuvenate and protect your foundation. I’d love for you to give it a try.

To learn more about this incredible course, head on over to the Best Breathing Exercises website.

You Can Do It!

 

 

www.BestBreathingExercises.com

Copyright Karen Van Ness, 2010