Podcasts about better breathing

Join The First Lady of Nutrition as she sits down with Leo Tonkin, one of the nation's leading voices on the science and benefits of salt therapy—also known as halotherapy. From its origins in the healing salt mines of Eastern Europe to its modern-day use in thousands of wellness centers across the U.S., this ancient remedy is making a powerful comeback. Ann Louise and Leo get right to the heart of the matter, exploring how dry salt therapy—more absorbent and potent than ocean air or nebulizers—can help improve respiratory health, skin conditions, and immunity. Safe for daily use (even for infants), it has become a go-to for athletes looking to boost lung function and for anyone dealing with asthma, COPD, eczema, acne, or allergies. Tune in to learn the truth about Himalayan salt lamps, what kind of salt is really therapeutic, and how you can create your own pop-up salt booth at home. As Leo explains, breathing clean air isn't just refreshing, it could be the single most important marker of longevity and quality of life. To find a salt therapy location near you, visit www.salttherapyassociation.org/ and check out Leo's innovations at https://salttherapyhome.com/. The post Could Salt Be The Secret to Better Breathing? – Episode 192: Leo Tonkin first appeared on Ann Louise Gittleman, PhD, CNS.

The Power of Better Breathing Today's conversation is vital as we explore the power of nasal breathing, particularly for children and menopausal women. I'm joined by Charlotte Marsh, a Pilates teacher, Buteyko Breathing coach, and author of the Susie Sloth Pilates Activity Book for Children, and Dr. Louise Oliver, a GP, Functional Breathing Practitioner, and Therapeutic Life Coach. This is a fascinating and informative discussion, and I would love to hear your feedback! Notes  Dr Louise Olivers Website and Blog https://www.drlouiseolivertherapeuticlifecoaching.com/ Charlotte Marsh The benefits of Better Breathing https://www.benefitsofbetterbreathing.co.uk/contact    

While most people come into mountain biking worried about their fitness and cardio, it doesn't take long to realize that your technical skills play a big role in your performance. Better skills mean you can ride faster and waste less energy, as well as helping keep you safe. Over the last several years skills training has become extremely popular, with countless videos showing you how to improve your skills and a lot of skills camps popping up. In fact, if you're reading this then I'd bet money that at some point you have done something to help improve your technical skills. And while videos and camps can help a lot, there is one thing that most riders don't think about that can make or break your ability to actually apply those skills to the trail - your breathing.  Better breathing can impact your performance and health in a lot of ways. While some of them are obvious, once you understand all of the ways how you breath impacts the body you realize that optimizing your breathing isn't optional if you want to get the most out of yourself on the trail. This is especially true if you are in the 40+ crowd. Breathing mechanics and smart use of specific breathing patterns isn't something that declines with age and it allows you to maximize what you still have. While younger riders can use the physical advantages of youth to get away with a lot of bad habits we can't do that and still perform at a high level on the trail. So stop letting your breathing hold back your skills on the trail and start to incorporate these tips into your training and riding. And if you want even more info on optimizing your breathing check out my Guide To Better Breathing For MTB, where I show you how to assess your breathing and share even more ways to optimize your performance and health. Until next time… Ride Strong, James Wilson 

According to the American Lung Association, 1/3 of Americans have an environmental risk factor that may contribute to their asthma, COPD, lung cancer, allergies, and heart disease due to our current air quality. Since we can't control air pollution or wildfires, we can try to reduce the burden on our lungs and to reduce our inflammation from the inside out. And since this is a nutrition podcast, we're going to talk about foods and nutrients that can help keep our airways healthy and support our immune system. Join our two dietitians as they give some practical tips on supporting lung health!

According to the American Lung Association, 1/3 of Americans have an environmental risk factor that may contribute to their asthma, COPD, lung cancer, allergies, and heart disease due to our current air quality. Since we can't control air pollution or wildfires, we can try to reduce the burden on our lungs and to reduce our inflammation from the inside out. And since this is a nutrition podcast, we're going to talk about foods and nutrients that can help keep our airways healthy and support our immune system. Join our two dietitians as they give some practical tips on supporting lung health!

Ready to enhance your evening meditation? Tonight, we're using the power of a mirror to help you breathe better. Whether it's a real mirror or one from your imagination, this unique approach will guide you to deeper, more mindful breaths. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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Dr. Artour Rakhimov is a health practitioner and the author of books on yoga, cystic fibrosis, cancer, breathing techniques, and many other topics. He teaches and promotes methods and lifestyle changes that increase brain and body oxygenation: how to unblock a nose, fall asleep fast, stop coughing, relieve constipation, get rid of cramps, and deal with chronic diseases that are based on low body O2 content. Dr. Rakhimov is also a Buteyko breathing teacher (since 2002 up to now) and trainer, and the inventor of the Amazing DIY Breathing Device. He is the author of the largest world's website devoted to breathing retraining for higher body O2.   Listen to this episode of The MOVEMENT Movement with Dr. Artour Rakhimov about breathing better to achieve better health.   Here are some of the beneficial topics covered on this week's show: - How retraining your breathing is crucial for addressing health issues and achieving optimal breathing patterns. - How the Buteyko method focuses on reducing breathing to increase oxygen levels in the body. - Why proper breathing techniques are essential for optimizing oxygen intake for overall well-being. - How physical exercise plays a key role in maintaining good health and is important for long-term health maintenance. - How nose breathing during physical exercise can lead to health benefits by impacting CO2 levels and nitric oxide production. Connect with Artour: Guest Contact Info Links Mentioned:normalbreathing.com Connect with Steven: Website Xeroshoes.com Jointhemovementmovement.com Twitter@XeroShoes Instagram@xeroshoes Facebookfacebook.com/xeroshoes

Tech & Science Daily hears from Andrew Pendleton, of London environment charity Global Action Plan, about more major tree-planting schemes needed to improve the capital's air quality. Singapore oil spill: race to stop eco disaster. Plant-ificial intelligence...how flowers sense danger.Also in this episode:Hunting life-supporting exoplanets‘Lizard link' to US salmonella outbreakSaving turtle doves with rewildingAboard Mark Zuckerberg's $300m super yacht Hosted on Acast. See acast.com/privacy for more information.

Welcome back to the Dr. Kinney Show! In today's episode, I'm excited to be joined by Trish Brewer, a trauma-informed Breathwork Coach, Reiki Master Teacher and a co-founder of the Goddess Gatherings in Annapolis, MD.  Trish shares her remarkable journey to breathwork after experiencing a medical crisis, shedding light on the profound impact it had on her life. In this conversation, we discuss various breathwork techniques that can be employed to manage everyday stress, enhance digestion, promote better sleep, and restore equilibrium to mood and energy levels. Additionally, we also talk about active breathwork, a transformative practice that assists in tackling emotional and mental barriers, underscoring the importance of integration throughout the process of healing. Trish Brewer works with individuals committed to inner healing through trauma-informed processing of misbeliefs using energy work, including breathwork, Reiki, and intuitive guidance. By holding a nurturing and compassionate space, folks are empowered to break deep-seated patterns that allow for positive change which ripples outward and impacts not only their healing, but those of their families and communities. In Today's Episode We Discuss ·        Trish Brewer's Journey into Breathwork and Healing·        The Basics of Breathwork: Everyday Tools for Well-being·        Deep Dive into Active Breathwork Healing·        Integrating Reiki with Breathwork for Enhanced Healing·        The Importance of Integration in Healing Practices·        How to Work with Trish Brewer and Final ThoughtsRemember, healing is a journey. Therefore, incorporating practices like breathwork and Reiki into it can be really helpful. The way Trish holds space is so compassionate and nurturing that deeply ingrained patterns can start to shift, which leads to profound changes in ourselves, our families, and communities overall. Connect with TrishWebsite InstagramFacebook Where We Can Connect Listen on Your Favorite Podcast PlatformFollow the PodcastWatch & Subscribe on YouTubeFollow Me on InstagramConnect With Me on Facebook Follow & Review On Apple PodcastsAre you following the podcast? If you're not, I want to encourage you to follow today so you don't miss any future episodes! I have so many amazing guests and topics lined up, I would hate for you to miss a single one!  Click here to follow on Apple Podcasts. Could I ask a big favor? If you are loving the show, I would LOVE it if you would leave me a review on Apple Podcasts. I read each and every one!  Wondering how to leave a review? Click here to review, then select “Ratings and Reviews” and “Write a Review”.  So easy and so appreciated! 

On this episode, Chris Bender from the OPTICS clinical pharmacy team stops by to preview his upcoming NCCHC spring conference presentation on proper inhaler use. With some 38 possible inhaler therapies available for asthma and COPD, providers can be easily overwhelmed and out of breath with the choices. I talk with Chris about demystifying inhaler therapies for better patient and cost outcomes, along with the factors behind higher asthma/COPD rates in the correctional patient population, the mechanics of inhalers, inmate security considerations, and more. If you're going to NCCHC at the end of April, be sure to check out Chris's entire presentation. Mentioned in the Show: NCCHC Conference Info: https://events.ncchc.org/spring-conference/HOME Allergy & Asthma Network Respiratory Treatments Poster: https://store.allergyasthmanetwork.org/digital-downloads/respiratory-treatments-digital-english-version-11-x-8-1-2

Subscriber-only episodeJoey opens up about years of sinus struggles and how mouth breathing has affected his sleep and general energy levels. Better breathing has profound connections to jaw development, facial structure, and better sleep. Joey shares his insight from a life hindered by mouth breathing to discovering a new liberating transformation from a simple procedure and the effective practice of nighttime mouth taping. We also go deep into the waters of jaw development, discussing how our modern lifestyles have altered our dental destiny, often leading to the common rite of passage—wisdom teeth removal. Joey discusses his Medical advisor Cole from the Happy Kids Clinic and how certain developmental changes can affect behaviour, shedding light on an alternative angle to understanding ADHD.

Ready to let your mind unwind? Let it follow your body and breath with this simple salutations practice that focuses on moving your spine forward, backward, sideways, and in rotation. You'll breathe better and feel better, quick!

Getting triggered, activated, overwhelmed or shut down can feel like a daily occurrence when co-parenting is challenging. But you don't have to wait for other people to change to start feeling differently. On today's podcast, Ashlee Livingstone and I have a candid conversation about nervous system regulation and the amazing benefits of breathwork. Learn some simple tools to start feeling more grounded and capable in your life today -- and the good news is you don't have to wait for everyone else to change! Ashlee Livingstone is a Personal Growth Coach and Somatic Breathwork Facilitator who works with leaders, parents and community builders to help them regulate their nervous system, better manage their stress and relationships and learn to not only create space for themselves but move through their challenges so they can get back to supporting their clients, team and family. She works with people who cannot afford to stay stuck in the sh*t because they have lives to impact. Ashlee focuses on stress management, nervous system regulation, emotional intelligence, limiting beliefs and self doubt. She knows from experience that you cannot give from an empty cup, and she is on a mission to help her clients continue to make an impact without burning out or sacrificing their well-being in the process. Ashlee is a proud mom, wife, co-parent, and entrepreneur who has released the pressure of doing it all and embraces being present, intentional, and healthy. She works with her clients through her wellness membership and 1:1 programs. Ashlee's contact info: Website: https://www.ourforte.ca/ Instagram: https://www.instagram.com/ashlee.livingstone/ LinkedIn: https://www.linkedin.com/in/ashlee-livingstone/ Free Grounding Audio: https://our-forte.ck.page/calm-waves Will you do me a favor? Please take 60 seconds to rate and review the show. This is a gift that keeps on giving because you help more listeners and women find the show so we all grow together. Just go to wherever you listen and hit the subscribe button and rate and review the show. For more information go to my website here: https://mikkigardner.com/podcast/ © 2021 - 2024 Mikki Gardner Coaching

Andy Matthews is a former Professional Golfer and a winner on the Mackenzie (Canadian) Tour.  He is now a Pilot, and the Director of Golf Performance for Neuropeak Pro and he joins us to talk about the importance of good breathing and its influence on overall health, well-being, stress reduction and golf performance. Andy delves into Precision (Diaphragmatic) Breathing and how it can can help you (1) Relax,  (2) Improve Muscle Function and prevent strain during exercise, (3) Increase Blood Oxygen levels, (4) Make it easier for your Body to Release Gas Waste from your Lungs, (5) Reduce Blood Pressure and (6) Lower Heart Rate.  As part of the Precision Breathing discussion Andy also contrasts Nasal and Mouth Breathing and their commensurate effects on the Nervous System. He also talks about how proper breathing can improve Heart Rate Variability (HRV) which is a function of a balanced Autonomic Nervous System.  A higher HRV can lead to better Sleep, Enhanced Cognitive Performance, Increased Adaptability and Resiliency and a Better Stress Response. All of these factors lead to better performance on and off the golf course and Andy talks about how Intentional Breathing can lead to an improved Physiological state and the ability to prepare for both powerful Drives and deft touch Greenside shots. You have heard countless PGA TOUR professionals and coaches talk about breathing properly under pressure.  Thanks to Andy Matthews, and the Neuropeak Pro NTel Belt, you can know how to do so, practice properly and chart your improvement. Also, take advantage of a special promo code to get a 1-Year Free Membership to the Neuropeak Training module with the purchase of the NTel Belt.  Code - OntheMark This podcast is also available on YouTube. Search and subscribe to Mark Immelman.  

Todd is the President of Komuso, a necklace concept that slows people's exhale to 8+ seconds calming the entire nervous system. This fashionable artifact was inspired by 17th-century Japanese monks and engineered to quiet the busy mind, which helps relieve anxiety in a natural way. CONNECT WITH HIM https://www.komusodesign.com/ Subscribe to this channel now!  https://www.youtube.com/user/lunidelouis/?sub_confirmation=1    ---------------------------------------------------- Join our exclusive Facebook group @ https://www.facebook.com/groups/339709559955223  --------------------------------------------------- Looking for accountability to do your morning routine -- join us tomorrow morning, it's FREE:   https://bestmorningroutineever.com/  ----------------------------------------­­­­­­­-------------

Have you ever heard of "mouth taping"? Wondering if it's the real deal? Does it actually work? As a Body Nerd Show listener, you might remember previous episodes I've done on breathing, including episode 140 with renowned breathing expert Patrick McKeown. Now, as much as I love sharing only what I've personally tried and tested, let's give credit to my husband for this one. His venture into mouth taping gave me a first-hand account of how it can decrease snoring and improve energy throughout the day. So, here's the big question: Does science back this up? Should we all be taping our mouth shut at night? Well, if you've been feeling out of breath, snore like a lumberjack, and feel tired even after multiple cups of coffee - you might want to consider it. Of course, this isn't a one-size-fits-all solution. Talk to your doctor first - but if you're looking for a non-invasive approach to optimize your breathing and overall well-being, mouth taping might just be the thing. You'll learn: The science behind mouth taping Surprising benefits of breathing through your nose An easy breathing exercise to help you decongest your nose in just a few minutes All the links: Hostage Tape - mouth tape brand my husband swears by The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeown Behavioral and Psychological Approaches to Breathing Disorders by Beverly H. Timmons, Ronald Ley The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study." Healthcare. Vol. 10. No. 9. MDPI, 2022. Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise. Second-Place Resident Award at 1982 Research Forum." Otolaryngology--head and neck surgery: official journal of American Academy of Otolaryngology-Head and Neck Surgery 92.3 (1984) Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

Breathing for Better Brain Health 2-hour Workshop:https://www.thebreathingdiabetic.com/breathing-for-better-brain-healthWork with Nick One-on-One:https://www.thebreathingdiabetic.com/8-week-coaching-setbacksPurchase iCalm using Discount Code NICK20:https://icalm.com?sca_ref=4079430.jIBlGS8VgPYou can read the text version and sign up for The Breathing 411 Email Newsletter here:https://www.thebreathingdiabetic.com/blog/mindful-sauna-focus-on-you-singing-better-breathing

70% of asthma patients treated with boswellia had improved lung function.

Andy Matthews from Neuropeak Pro joins Travis to discuss the importance of breathing techniques in golf. Andy has worked with countless professional athletes, including NFL Quarterback Kirk Cousins, on their breathing techniques and shares how it has helped them perform well in tense situations. Also, he digs deep into how breathing properly in life can improve your game on the course.

want to get better at yoga? posture? learning? focus? life? there's a secret: breathe well. save this episode to practice regularly. key practices include: seated pranayama (breathing practice), cat cow flow, five-breath postures, and about 30 minutes of strong vinyasa, followed by backbends and deep relaxation.

Bryan Boorstein is the coach that created Evolved Training Systems and Paragon Training. In today's episode we discuss the importance of improving cardiovascular health, energy systems, and why meatheads need to get better at breathing.   Bryan Boorstein Bio: 25 Years Training; 14+ Years Coaching     •    3X CrossFit Regional Athlete     •    CrossFit Games Coach     •    Owner of CrossFit Pacific Beach     •    Former Physique Competitor     •    CrossFit L-1, CrossFit-2, CrossFit Mobility     •    Bachelor of Science     •    OPEX, N1 Training Biomechanics & Programming     •    Featured on ESPN Radio + Numerous Podcasts     •    Training & Nutrition Podcast Host: Eat Train Prosper (http://eattrainprosper.com/)   Bryan Boorstein on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

On this episode...  the "unsexy" change with very "sexy" results. How one simple change in something you do ALL THE TIME can have a profound impact.Get Holistic Alpha merch at https://www.holisticalpha.com   (enter the code "podcast" at checkout to get 10% off your first order)Please rate the show!----MORE WAYS TO CONNECT:Text:801-742-1439Email:support@holisticalpha.comTwitter:https://twitter.com/stevemathisFacebook:https://www.facebook.com/stevenmathisInstagram:https://www.instagram.com/stevenlmathis/https://www.instagram.com/holisticalpha/

yep. you can practice all three of those. grab a mat and let's get started.

This podcast is sponsored by our friends at Paleovalley. And they have a great new product that I've been taking every morning that is called NeuroEffect.    NeuroEffect is an organic blend of 8 different mushrooms that will fuel your brain for all-day concentration, clarity, and enhanced brain function.    I'm a huge fan of medicinal mushrooms – I take them daily to support my immune system and my brain health. But did you know that virtually every mushroom product on the market isn't actually the mushroom? It's the mycelium that they grow on grain. This means they barely contain any of the medicinal compounds that mushrooms have to offer and instead contain up to 50% starch! The grain can cause gut irritation and can interfere with the absorption of the little mushrooms they do have in it.    Paleovalley's NeuroEffect only uses whole mushrooms that are cultivated naturally and organically. They are then tested not once, but twice for quality, guaranteeing you get 2,100 mg of our neuro-supportive REAL mushrooms that have more than 26% beta-glucans ( the medicinal elements of a mushroom) in every serving, without the grains.   Paleovalley has added an organic whole coffee fruit that has been shown in clinical trials to stimulate the production of a protein vital for focus, memory, and clarity. Which means no caffeine jitters, or feeling like you need an afternoon cup of coffee.    Check out Paleovalley's Neuro Effect   For anyone looking to ignite their fat-burning metabolism, boost their energy, and transform how they look and feel, they must start taking care of their liver. Your liver is your body's master detoxifier. It performs over 500 key functions in your body every single day. After decades of wear and tear, our livers slow down and become sluggish. Fortunately, there's a simple, all-natural solution that I recommend. It's called Liver Health Formula.   Liver Health Formula contains 12 powerful botanicals clinically proven to recharge and protect your liver at the cellular level. It helps restore your liver's detoxifying abilities. Try Liver Health Formula completely risk-free, and receive 5 FREE gifts when you order today.    Just go to GetLiverHelp.com/Jockers to claim your risk-free supply of Liver Health Formula and all 5 bonus gifts.   If you've tried collagen for aging skin and haven't gotten the results you want... It's because most collagen is missing a critical ingredient. And without this “missing link,” collagen WILL NOT WORK. With this "missing link" you can turn loose, saggy skin –– into tight, glowing, younger-looking skin! So what is that missing link I am talking about? VITAMIN C. Of course, you may know Vitamin C as a powerful immune-boosting nutrient... But did you know Vitamin C is a critical nutrient for anti-aging? You see, Vitamin C it's the "glue" that holds collagen together in your body. And if you're low in Vitamin C, well all of that collagen you're taking is pointless. And here's the thing, not all Vitamin C supplements are created equal… If you're taking Vitamin C in capsule or tablet form, you are missing out on key nutrients as they will simply pass through your body without being absorbed (you can thank your stomach acid for that). However, our friends over at Purality Health have a patented formula that utilizes something called ‘MICELLE LIPOSOMAL' technology which delivers the nutrients into your bloodstream – proven to be 800% more efficient! So, if your skin is looking older than you... And the appearance of fine lines, wrinkles, age spots, sagging skin, and otherwise “old-looking” skin frustrates you… Give Purality Health's Micelle Liposomal Vitamin C a try! It's backed by a 180-day money-back guarantee. And today, we have a 30% OFF coupon for you! Just visit puralityhealth.com and use the coupon DRJ to access 30% OFF your purchase today!   Jana Danielson is the creator of the Cooch Ball, the world's first patented pelvic floor fitness tool for women. She is sharing pelvic floor secrets for better breathing with Dr. Jockers in today's episode of Functional Nutrition.    From Jana's digestive pain journey as a child, she has turned her own experience with physical pain into a story of healing and hope. Teaching Pilates first at home, and then in ever bigger studios, Jana founded Lead Pilates and Lead Integrated Health Therapies.     Jana is an award-winning wellness entrepreneur who has coached and consulted with tens of thousands of women from all over the world to help improve their quality of life, their confidence, and their impact in this world.    She also engages in the Metta District, her online wellness community, and is an Amazon International Best Selling Author. As Dr. Jockers likes to say, "I know you're going to get a ton of value from this interview." He's not wrong. Please join us.   "We don't realize that our core is this 360-degree cylindrical structure with a ceiling, and with a floor." -Jana Danielson      Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio   In This Episode:   Where did Jana's interest in the pelvic floor originate from? Are we on the path to pelvic floor destruction?  How Jana began educating the public about having a strong pelvic core What are the symptoms associated with a pelvic floor imbalance? Where is our pelvic floor located? Are kegel exercises good for the pelvic floor? What should a pelvic floor lift feel like? How do our seating and standing affect our pelvic floor?  Appreciating a good standing posture  How important is hydration for a strong pelvic floor? What can we do to improve our pelvic floor?  The inspiration behind Jana's Cooch Ball Three minutes a day of Cooch Ball Info on the Cooch Ball special offer for Dr. Jockers' community     Resources: Claim your risk-free supply of Liver Health Formula and all 5 bonus gifts – GetLiverHelp.com/Jockers PUREDOSE® Micelle Liposomal Glutathione - Use Coupon Code DRJ for 30% off Paleovalley NeuroEffect  The Cooch Ball (special offer!) - https://si421.isrefer.com/go/cbcb/drdj/   Connect with Jana Danielson: The Cooch Ball - Cooch Ball LinkedIn - Jana Danielson - Chief Executive Officer - Cooch Ball | LinkedIn Link Tree - https://linktr.ee/mettadistrict   Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ ● If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/

It's Better Breathing Week and the Lung Health Foundation is holding a big, virtual conference. Joining to discuss is lung cancer survivor and advocate, Diane Colton. hcp.lunghealth.ca

If you haven't done it already then this is the year that you need to start making strength training a priority for improving your MTB specific fitness. Improving your strength can help your fitness, your skills and your ability to walk away from a wreck. But not just any type of strength training program will do if you want to see results from your off season training and have them stick around until the end of the riding season. While a lot of riders assume that since we use a lot of cardio and endurance that we need to emphasize high reps and low weight, this approach isn't what works best.  Science is starting to reveal what the best approach for mountain bike strength training is and it seems to favor a more aggressive approach in the gym.  This study that I came across looked at the effects of a traditional strength training approach to cycling - using a more endurance based protocol and stopping strength training during the riding season - with a less traditional approach which used maximal strength training in the off season and continued with it during the riding season. Show Notes: Participants had at least 5 years of consistent cycling experience and not done lower body resistance training for at least 6 months. They were all competitive riders on the regional and national level. In the off season both groups followed the same program with two days of strength training. The Endurance-Strength (ES) Group did 8 weeks of high rep strength training (3 sets of 20-14 reps with the reps decreasing each week). The Maximal Strength (MS) Group started with 3 X 20 and then shifted to 3X8, dropping 1 rep each week to get to 3 X 4. During the riding season the ES group stopped strength training and the MS group did one day a week of 2 X 5 at 85% of 1RM and 1 X 6 RM. They used a Half-Squat, Leg Curl and Single Leg Leg Press. They also used the Wingate Test (30 seconds all out) as a way to measure power endurance. At the end of the study they found that there were no significant differences in endurance measurements between the groups. They did find that the MS group increased peak power from pre- to mid-season and they were able to maintain most of it through the season. They also showed an increase in the most power they could produce over 5 seconds from pre- to post-season as well as an increase in 1RM strength from pre- to post-season. The ES group showed a decrease in their power over the last 5 seconds of the Wingate Test, a decrease in their 1RM strength and an increase in the Fatigue Index from the Wingate Test from pre- to post-season. In a nutshell, both approaches helped to improve their endurance while only the Maximal Strength Group improved their anaerobic capacity and maintained it over the whole season. The conclusion was that adding non-traditional strength training to a XC racers program could help them maintain and even improve their anaerobic fitness and power. Mountain biking requires more anaerobic power and endurance than road cycling, which is why real strength training helps to improve performance.  So remember that next time someone tells you that strength training doesn't help you mountain biking performance that context matters - the studies that say that are done on road cyclists and that using maximal strength training delivers better results than endurance based strength training. Both the science and the real world evidence tells us that if you want to maximize your MTB fitness - and fun - then you have to do strength training as part of your routine. Until next time… Ride Strong, James Wilson MTB Strength Training Systems p.s. Are you still looking for the right program to get your off season training started? You only have a few more months left so you don't want to waste any more time. To help you get going with a plan that will help you feel better on and off the bike I've put together a New Year's Training Bundle with 4 programs covering a different aspect of training. 40+ MTB Rider Training Program - As the only training program made for the 40+ year old mountain biker, this program combines unique elements into a one-of-a-kind strength and cardio workout that will improve your fitness without leaving you feeling sore and tired. It comes with two workout programs - one that uses DBs/ KBs and one that uses only bodyweight - so you can use it no matter what equipment you have access to. Better Breathing for MTB Program - My newest training program shows you how to assess your breathing and how to use different breathing workouts and strategies to improve your cardio and endurance in a way that intervals and regular cardio training can't. 15 Minute Trail Rider Tune Ups - This is a collection of twenty weight 15-minute workouts that are great for when you are short on time and/ or energy. They make great travel workouts and are also perfect for in-season training as well. MTB Mobility Routines - This series of follow-along videos takes you through different mobility routines. You have general routines as well as routines that target specific problem areas like the low back. Together this is almost $200 in programs but as part of the New Years Training Bundle you can get it for only $29. You'll have everything you need to start the New Year off with a bundle of some of the best MTB specific training programs you can find. But this special deal will only last for 1 week and will end on the 10th. Click the link below to get your New Year's Training Bundle for only $29 before this deal ends. Click Here To Get The New Year's Bundle For Only $29  

Raise your hand if you're stressed

Have you ever laid down on a massage tool and felt your entire body tense up and completely forget how to breathe? Massage has more to do with relaxing your nervous system than it does with breaking up your fascia. Which means the tool you use, absolutely matters. There are all sorts of massage tools from knobby foam rollers, to balls with spikes, soft air-filled balls, and everything in between. But the most popular (and least expensive) is probably the lacrosse ball. Lacrosse balls are too hard for self-massage. And in today's episode, I'm sharing the WHY (and the science to back it up). So if you're still rolling on lacrosse balls or you hate massage in general because it always hurts - then today's episode is for you! You'll learn: Why the hardness of your massage tools matters How self-massage affects the body and nervous system And why you should just use lacrosse balls to play lacrosse All the links: Shop Therapy Balls [AE Wellness] Rad Centre Therapy Ball from RAD Roller Chest and Pec Stretch/Massage with Therapy Balls (AE Wellness YouTube) How to Mobilize Your Diaphragm for Better Breathing and Core Control (AE Wellness YouTube) Hamstring Massage with Therapy Balls (AE Wellness YouTube) Standardized massage interventions as protocols for the induction of psychophysiological relaxation in the laboratory: a block randomized, controlled trial (Nature, 2020) The Effects of Heat and Massage Application on Autonomic Nervous System Yonsei Medical Journal (Korea) A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release (Complementary Therapies in Medicine, 2019) 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co  

Breathing- if you ain't dead, you're doing it right.... right? Well, not so much. Turns out that your breathing can significantly reduce your performance, and limit your recovery. Figuring out how to train your breathing, and not with some gimmick technology piece that doesn't work, can seem complex and overwhelming. This week Steve Neal shares his 30+ year experience coaching with you, to help you understand why breathing is important, what you can do to improve it, and how to easily implement it. Coach Brodie's Book “Strength Training for Cycling Performance” Learn all bout Strength Training for Cycling Strength Training for Cyclists Certification Insiders List --- Support this podcast: https://anchor.fm/menachem-brodie/support

Breathing. It's so simple that unless we're struggling through an asthma attack or drowning, it never even crosses our minds. But what if we're doing it wrong? No- seriously – what if developing some simple changes to the way in which we breath could improve our health, our energy levels and our outcomes across various aspects of life? Welcome to the latest episode of the Catalyst Health, Wellness & Performance Coaching Podcast. Today's guest is James Nestor, journalist and best-selling author of the book that surprised even him - Breath: The New Science of a Lost Art. We'll discuss his intriguing journey to examine the history of how the human species has lost the ability to breathe properly and why we're suffering from a laundry list of maladies—snoring, sleep apnea, asthma, autoimmune disease, allergies—because of it. And of course, we'll talk about what this means for our lives based on the evidence, not simply headlines.Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts Dr. Cooper has discovered to improve your personal and professional life!For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com If you'd like to share the Be A Catalyst! message in your world with a cool hoodie, t-shirt, water bottle stickers and more (100% of ALL profits go to charity), please visit https://teespring.com/stores/be-a-catalyst If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Forum Group on Facebook: https://www.facebook.com/groups/278207545599218.  This is an awesome group if you are looking for encouragement, ideas, resources and more. Finally, if you enjoy the Catalyst Podcast, you might also enjoy the YouTube Coaching Channel, which provides a full library of freely available videos covering health, wellness & performance: https://www.youtube.com/c/CoachingChannel

Episode 2146 - On this Friday's show, Vinnie Tortorich welcomes speech pathologist Sarah Sweeney to discuss the importance of better breathing and speech, thumb-sucking, posture, therapies for kids and adults, and more. https://vinnietortorich.com/2022/07/better-breathing-speech-with-sarah-sweeny-episode-2146 PLEASE SUPPORT OUR SPONSORS BETTER BREATHING & SPEECH Vinnie welcomes Sarah and they chat a bit about how Vinnie came to hear about Sarah. (3:30) They also chat about the early days of the podcast as Sarah has been a listener for about 10 years. (9:00) Vinnie gives Sarah a bit of background about his speech issues as well as what he was told about them previously. (12:50) They also discuss how an issue like thumb sucking in young children is usually a sign of an "airway issue".(32:02) This can have a range of effects on structure, growth, and breathing. A common issue Sarah deals with is a child who is "tongue-tied". She then describes in detail the issues it can cause as well as therapies to help. (42:00) Vinnie goes on to ask Sarah her thoughts on things like getting tonsils removed and if that causes issues as well. (54:00) Sarah then walks Vinnie through some exercises to demonstrate and analyzes a bit of his own speech. (1:04:12) [the_ad id="20253"] PURCHASE BEYOND IMPOSSIBLE The documentary launched on January 11! Order it TODAY! This is Vinnie's third documentary in just over three years. Get it now on Apple TV (iTunes) and/or Amazon Video! Link to the film on Apple TV (iTunes):  Then, Share this link with friends, too! It's also now available on Amazon (the USA only for now)!    Visit my new Documentaries HQ to find my films everywhere: REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere: Then, please share my fact-based, health-focused documentary series with your friends and family. The more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere: Then, please share my fact-based, health-focused documentary series with your friends and family. The more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter!

TUNE IN TO LEARN:There's a better way to learn that requires a combination of: lifestyle, food, supplements and breathing! And even a treat! PS Please do not follow the punching advice as it can reduce the learning capacity of your brain for life :)

Matt Gardiner is a passionate and empathetic Recovery Coach & Life Coach who has helped numerous people get out of their 'stuck stories' and move towards the life of their dreams. He focuses on changing the language & words, and the stories you've been attaching to the events in your life. Better words + better breathing = better life. Matt's vision of Recovery includes an active and healthy lifestyle, that also includes planning for some very deliberate, relaxing downtime for self-care and healing. Matt is also a gifted musician and Sound Therapist, which compliments his work as a Coach. 'Beyond Recovery' is a podcast hosted by Matt, where guests come on to share their journeys to, and through, recovery. Matt's Podcasts https://www.spreaker.com/show/10-albums Matt's Contact Information/social media https://linktr.ee/mattgardiner555 https://www.facebook.com/mattgardinerLIVE https://www.instagram.com/recoveryroadmap.me/

make sure you head to www.mandukyayoga.com/become-a-member to join me and my wonderful wife Jenny, for 11 weekly live classes all for just £15 a month. All classes are recorded for you viewing pleasure on catch up. Please also find time to rate/review and share this podcast (episode and show in general) if you enjoy it. Well this one was a blast and the hour absolutely shot by. Anders is a breathing geek, someone who has dedicated his life to the study of sleep for happier healthier lives and especially looking at the role Co2 has to play in our health, both mental and physical. Anders is the Founder of Conscious Breathing, he has spent many a year learning and developing tools and practices to help people understand and improve their lives. If you enjoyed this episode I would definitely recommend checking out his book "conscious breathing - Discover the power of your own breath"and his website https://www.consciousbreathing.com you can also find anders and conscious breathing on instagram at https://www.instagram.com/consciousbreathing/ Facebook https://www.facebook.com/groups/consciousbreathing2 and YouTube at https://www.youtube.com/c/Consciousbreathing1

People suffering from chronic respiratory disease can get relief from the innovative AirPhysio lung cleaning device at Life Wellness Healthcare's online store. Visit https://lifewellnesshealthcare.com/products/airphysio-device-search (https://lifewellnesshealthcare.com/products/airphysio-device-search) to get more information.

When it comes to ongoing neck pain and TMJ dysfunction, you probably haven't considered your tongue.  But did you know your tongue is actually 8 muscles? Some of which connect to all those tight and grouchy places around your head and neck?  So when it comes to neck and jaw pain - we have to talk about the tongue.  The inspiration for today's episode came from a message I received after episode 148 about this individual's experience with a tongue tie (aka ankyloglossia) and better breathing mechanics But if you have ongoing neck pain, TMJ, issues with breathing, snoring, or swallowing - your tongue might have something to do with it and today's episode is 100% for you.  On today's episode, you'll learn: The relationship between your tongue, neck pain and TMJ issues Why more adults are getting frenectomies What the research has to say about tongue ties, neck pain and snoring All the links: Jaw Pain Self-Care Guide - www.aewellness.com/jawpain/ use code BODYNERD163 at checkout to save $10 Lingual frenuloplasty with myofunctional therapy: Exploring safety and efficacy in 348 cases (Investigative Otolaryngology) Lingual and Maxillary Labial Frenuloplasty with Myofunctional Therapy as a Treatment for Mouth Breathing and Snoring (Case Reports in Otolaryngology) Management of ankyloglossia (case report - Journal of Oral Research and Review) Is ankyloglossia associated with obstructive sleep apnea? Easy massage for jaw pain The tongue after whiplash: case report and osteopathic treatment 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You'll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/  

To watch this as a video download it and play it from the Downloads section in the Castbox app on your device.Hiking Mt. Vitosha here in Bulgaria and I came across this really cool rock formation that I thought would be perfect for recording a video about habituating better breathing habits. We all know that our default shallow breathing is not optimal and there are numerous short and long-term health benefits of proper diaphragmatic breathing. The problem is that it's difficult to remember to practice profound breathing throughout your day...Read

The breath is an area where I see many riders having issues with, and is also an area where I have had some awesome success with many riders. Working on creating greater awaeness and control over your breath has some huge benefits towards greater performance in a myriad of ways. Learn how you can start to breath better in your riding with a step by step process. _After working with and training over 300 off-road riders over the past 8 years. Bronson Dewar now brings to you the 'Moto Performance Project' - a weekly podcast to provide riders with the tools and knowledge to take their riding and performance to the ultimate level and realise their full potential.If you are aready to step up your training a development and realise your goals within your racing. Grab your headphones and get ready for the first 'Moto Athlete Project'Website: https://mxfit.com.au/Facebook: /themxccInstagram: @mx_conditioning_coach

Last week I gave a talk about better breathing at my friend's chiropractic office. He runs a comprehensive wellness center along with his chiropractic practice and had asked me to share some of the things I had been telling him about how breathing can impact your health, performance and mindset.   And while I was excited to do it I was also a bit nervous because it had been a couple of months since I had stood in front of a bunch of people and talked about the impact of better breathing. I knew the material but I had to check my notes bunch and I didn't feel like the material flowed.   So I decided to practice my presentation on FaceBook Live from the MTB Strength Training Systems page. I've always enjoyed the chance to share stuff with people who may tune in live and so it seemed like a good way to practice my presentation while also sharing some great info with my fellow riders.   In this webinar I explained how your breathing can impact you both positively and negatively. I also shared some ways you can assess your own breathing and things you can do on a daily basis to help improve it. At the end of it I wanted people to understand common breathing dysfunctions, why they are bad for you and how you can fix them if you have them.   I know that most of you didn't catch the FaceBook Live event and so I've put the replay a podcast.   I hope you get something from the video or podcast replay that you can use in your own training, riding and life. If you have any questions about something I share let me know, I'm always happy to help.   Until next time…   Ride Strong,   James Wilson   p.s. I strongly believe that your breathing should be the foundation of everything you do to help you improve your riding. Better breathing will help you move better, use less energy and be less prone to triggering the dreaded “I can't catch my breath” feeling.   This is especially true if you are in the 40+ crowd. As we get older the advantages of youth start to wear off and so you have to take advantage of things that will help you sustain your performance. Better breathing is one of this things.   This is why I included a Breathing section in the new 40+ MTB Rider Training Program. It combines several unique training methods along with breathwork into a training program that isn't like anything you'll find anywhere else. If you're looking for something different - something made for 40+ year riders by a 40+ year old rider - then click the link below to learn more and get your copy.   Click Here To Learn More And Get Your Copy Of The 40+ MTB Rider Training Program

Find out what happens when we mix Executive Presence with the power of better, more aware breathing! Our guest: Hannes Bend About Hannes Founder breathing.ai I have been creating personalized calming technologies (screen/audio/olfactory) with patent, prototypes in AR/VR/MR with biofeedback, researched and creating art. Projects in conjunction with research universities University of Oregon (UO), University of Miami and University of Michigan with initiated EEG and FMRI studies conducted at The Institute of Neuroscience (UO), and published papers. Our team won the award in the panel "Well-Being Computing: AI meets Health and Happiness Science" at Association for the Advancement of Artificial Intelligence SS16 at Stanford University 2016. I'm also teaching meditation, yoga and breathing practices and have trained with Wim Hof for years. I work with private clients, in corporate offices, schools, international conferences, museums and workshops. For 15 years, I have also been exhibiting as an artist in museums (e.g. Pérez Art Museum, Bronx Museum NY) and galleries internationally. Connect with Hannes: Breathing.ai website: https://www.breathing.ai Linkedin profile: https://www.linkedin.com/in/hannesbend/recent-activity/posts/ Music: Earning Happiness by John Bartmann is licensed under a CC0 1.0 Universal License Your turn: We'd love to hear from you. Use the "Message" button on the Anchor app to share a story, question, or feedback related to this episode. Or email us at joe@connectioncounselor.com Learn more: Details about my books, including "Unlock your Executive Presence: Feel Like a Boss," online course "Executive Presence and the Diversity Dilemma," YouTube tutorials and more can be found at www.connectioncounselor.com/executive-presence-place To view the free offer from my sponsor Audible or read my book reviews, check out this page: https://www.joekwonjoe.com/bookme --- Send in a voice message: https://anchor.fm/executivepresence/message

As a Physiotherapist she noticed stress and overwhelm in her patientsUsing breath as a catalyst for change on your nervous systemChanging Stress flight or fight response into your rest, digest and recoverGet to the green calm zone with Diaphragm breathing The Diaphram touches the front side and back.  Belly breathing should be the norm.  Chest breathing is for intense exerciseEmma starts with calming before strength and stabilizingYour diaphragm is actually only a one-way muscle.When you start to train your diaphragm to be stronger on the inhale and allows your body to deal with stress as wellFor Calm, Exhale for a longer time E.g. Start with 2 seconds in, 4 seconds outMy personal observations on people with shallow breathingYawning, gasping or sighing are indications of a breathing dysfunctionThe importance of incorporating breathing outside of a set time of dayMy digression on why focusing on getting to the gym does not equate in a healthy life (what are you doing the rest of the day)? Better habits often require a very conscious effortGauge your Calm levels (E.g. 10 is a fantastic vacation, a 1 is fight or flight) and plan accordingly.  Is it OK if you feel like a 5?Coaching - Emma points out that I have tense shoulders and breath too much through my chestTips for- Waking up in the middle of the nightAwareness of breath4-7-8 breathing pattern: In 4, Hold 7, out 8Try confusing yourself with listening to a meditation while breathing deeplyCount Inhale and exhales as ‘1' and go to 10 and start overTips for- a better night's restUnwind with a meditation and journalingConsider taping your mouth tapeFocus on letting muscle tension go prior to bedEmma prefers ‘special' pharma-grade magnesiumTry adding Magnesium to electrolytes to stave off alcohol side effectsEmma starts her day by focusing on…Her breathingSelf approval Gratitude (I digress on how this is a time tested under rated tool)Emma leverages Breath and Gratitude to change her MindsetEmma's Tip for recharging -  Go outside and be in nature & Learn to PauseHow to Achieve RESTORATION through better breathing Emma's WebsiteThebreatheffect.comEmma's Instagramhttps://www.instagram.com/thebreatheffect/

Sponsor: RePowerU — a free fitness practices assessment (a 10-minute questionnaire) Nasal breathing is not a trick or hack to get an unnatural advantage.  Nasal breathing is the designed in way to breathe properly.  Not nasal breathing causes health and performance problems. But it’s never too late to do it right. Learn the why’s and how’s of nasal breathing from George Dallam, PhD. Dr. Dallam says, “One simple rule:  breath through nose all the time, or as much as possible.” Benefits of nasal breathing:  Better filtering of particles and viruses (less nasal infection, bronchitis). Filtering becomes even more important when exercising because we take in so much more air.Less water lost though breathingLess energy spent on breathing (more energy for locomotion); higher O2 extracted per breath (higher efficiency)Recovery from “EIB” exercise induced bronchoconstriction (exercise induced asthma)Provides a powerful training stimulus to improve fitness…make you faster even if you go back to mouth breathing in high intensity efforts, such as racesImproved stress managementBetter sleep, and overall improved recovery from exercise (lower stress, avoidance of snoring)Better posture and movement ability with improved diaphragm activityFunctional movement benefits —diaphragm is a major core muscle that is under strength when we mouth breathe. Avoids possible damage to the heart from over breathing (a hypothesis from Dr Dallam) Time marks to find particular parts of discussion: Dr. Dallam background and the beginning of interest in nasal breathing: 4:58Myths about breathing:18:51What does the nose do? 31:00More problems from mouth breathing: 39:30Stress and related lower performance from over breathing: 46:30Intro to transition to nasal breathing:  50:50Advantages of nasal breathing: 53:58Potential heart damage (related to AFib) from mouth breathing during hard exercise: 1:05:23How long does it take to adapt to nasal breathing during exercise: 1:07:15Summary of adaptations in transition to nasal breathing: 1:12:13Recommendation for getting started: 1:20:14How to find Dr. Dallam:  1:26:10 Notes from discussion with George Dallam, PhD Myths about breathing: I feel the need to breath faster when I need more oxygen — mostly false. It is the presence of higher than usual CO2 in the blood that causes the “air hunger”CO2 is bad, and needs to be removed as fast as possible — false; CO2 is necessary for normal bodily functions. Too much AND too little CO2 are bad for the body.Breathing faster brings in more oxygen (superoxygenation) — no; red blood cells are generally 95-98% oxygenated after passing by lungs. You don't get more oxygen into red blood cells, you just lose more CO2 from blood plasma, which creates problems for the bodyBreathing doesn't take much energy or oxygen to do — false. During exercise, breathing can use as much as 15% of the total energy burn of the body…15% of the oxygen being used. If we can save 25% of that by breathing more efficiently (less breathing for same oxygen), we'll have more oxygen left over for other muscles to use.An athlete cannot get enough oxygen for exercise though just nasal breathing — false. It is easy to see why people would come to

You breathe 20k times a day, whether you're thinking about it or not - so if you're waking up with a dry mouth, experiencing brain fog, anxiety, or just feel generally "blah" - this simple breathing shift can make a big difference. I'm joined by world-renowned breathing expert Patrick McKeown who shares his top strategies on how to breathe better to optimize your health. So if you want to feel better, breathe better, and don't want it to be overly complicated - today's episode is 100% for you. On today's episode, you'll learn: How to breathe better starting by breathing less How your breathing pattern is affecting your congestion and nervous system And a super simple exercise that will help you sleep better and feel less stressed All the links: Buteyko Clinic International (Patrick's Clinic) Oxygen Advantage Patrick on Instagram @buteykoclinic Atomic Focus: Harness the True Power of Your Brain, Develop Resilience Against Stress, and Get Focused with Simple Breathing Exercises to Change Your Mental and Physical State [BOOK] THE BREATHING CURE: Develop New Habits for a Healthier, Happier, and Longer Life [BOOK] The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You [BOOK] Myotape (mouth tape) 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it's back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I've got you covered. Get yours now at www.aewellness.com/bodywork  

I am so thrilled to share what I learned about the PABR® method: Pain Awareness Breathing Relief. This is a holistic approach to restoring the body to its full potential by using the body's own nervous system to change how our bodies feel and move to support our overall wellness.Well, I am honored to have the Founder of the PABR® method, Dr. Amy Novotny as a guest on the Living At Your Finest Podcast Show. Her mission is to provide pain, stress, and anxiety relief to those who seek a naturalistic form of treatment when other treatment methods have fallen short. Dr. Novotny discusses a wealth of knowledge and actionable steps to support proper breathing and its relevance to our health and pain reduction. So get ready to learn about:✨The importance of a relaxed state of being✨The proper way to relax tensed muscle through proper breathing techniquesConnect with Dr. Amy NovotnyFacebook: https://www.facebook.com/dramynovotny/Instagram: https://www.instagram.com/anovotn/website: https://pabrinstitute.com/Youtube: https://www.youtube.com/c/DrAmyNovotnyI bet you would find this episode to be valuable so please share with others so we can all benefit together #healthiertogether.Cheers to Better Breathing! ❤️

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Breathing. It's so simple that unless we're struggling to do so due to something like an asthma attack or drowning, it never even crosses our minds. But what if we're doing it wrong? Seriously – what if developing some simple changes to the way in which we breath could improve our health, our energy levels and our outcomes in life? Today's guest is James Nestor, popular journalist and best-selling author of the white-hot book BREATH: The New Science of a Lost Art. We'll discuss his intriguing journey to examine the history of how the human species has lost the ability to breathe properly and why we're suffering from a laundry list of maladies—snoring, sleep apnea, asthma, autoimmune disease, allergies—because of it. And of course, we'll talk about what this means for each of us and our lives based on the evidence, not simply headlines.For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com If you'd like to share the Be A Catalyst! message in your world with a cool hoodie, t-shirt, water bottle stickers and more (100% of ALL profits go to charity), please visit https://teespring.com/stores/be-a-catalyst If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Forum Group on Facebook: https://www.facebook.com/groups/278207545599218.  This is an awesome group if you are looking for encouragement, ideas, resources and more! Finally, if you enjoy the Catalyst Podcast, you might also enjoy the YouTube Coaching Channel, which provides a full library of freely available videos covering health, wellness & performance: https://www.youtube.com/c/CoachingChannel

  On this episode we welcome MaryBeth Gangemi, who is an expert in holistic health, breathwork, strength training and natural movement. She promotes practical, real world applications of fitness and health for all levels and abilities. MaryBeth lives in Pittsboro, North Carolina, where she and her husband, Steve Gangemi (aka The Sock Doc, who you may […] The post MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors first appeared on Endurance Planet.

On this episode, the first on a few upcoming episodes diving more into breathing... and how we can meaningfully change our health and life by breathing better. Today we talk about oxygen, carbon dioxide, and nitric oxide... and how one simple change in how you breathe can have huge impacts on your body and your erections.Here are a couple of the studies / information referenced in this episode:Nasal breath = 5.81x more nitric oxideCarbon dioxide facilitates unloading of oxygenNitric oxide is "the principal mediator of penile erection"Clarity calls will be changing soon and will no longer be free. Book your free call now: https://calendly.com/stevenmathis------Text me:801-742-1439Book a Clarity Call with me:https://calendly.com/stevenmathisRegister for Holistic Alpha Bootcamp:https://www.holisticalpha.comConnect with me on Facebook:https://www.facebook.com/stevenmathisConnect with me on Telegram:https://t.me/HolisticAlphaConnect with me on Instagram:https://www.instagram.com/stevenlmathis/https://www.instagram.com/holisticalpha/ 

In this podcast I cover Performance Breathing for MTB and how you can use specific breathing methods and workouts to improve your endurance and ability to focus in high stress situations. You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. Here are the notes from the podcast: In a previous podcast I covered the basics of Better Breathing for MTB and why you need to focus more on this important part of health and fitness. The 3 Keys to Better Breathing are: Nasal Breathing Breathing with the diaphragm Matching your breathing to your effort level In this podcast I want to focus more on High Performance Breathing and how you can improve your endurance and ability to focus in high stress situations. To do this there are 4 methods you can use: Breathing Gears If you look at your breathing patterns as “gears” then you can see how to use them more effectively. You have 3 basic breathing patterns: Easy: Nose-Nose with a 3-4 inhale and 3-4 second exhale Moderate: Nose-Mouth with a 2-3 second inhale and 1-2 second exhale Hard: Mouth-Mouth with a 1-2 second inhale and 1-2 second exhale You can train this through Superman Breathing during your warm up and using them during your workouts. Breathing Gears Intervals and Ramping Isometrics are two methods that train this skill directly. CO2 Tolerance Workouts (a.k.a. Breath Hold Training) Breath holds have a long list of benefits for us as endurance athletes (even DH Racing is a Strength/Power Endurance Event) Improved CO2 Tolerance (changing your relationship with CO2), increased EPO (which signals maturation of red blood cells) and improved strength of the breathing muscles through isometric contractions are some of the top benefits. By creating a Low Oxygen (hypoxia) and High CO2 (hypercapnic) environment you create the metabolic environment needed to signal these changes. This is accomplished easiest by holding on the exhale and then moving. You can do things like: Walking Running Riding Bodyweight Exercises like Squats and Push Ups By using a pulse-oximeter you can see how low you are getting your blood oxygen saturation and make sure you are getting it to at least 85% (equal to being at 14,000 feet) to get the most benefit. You are looking for 5 strong breath holds to trigger the metabolic changes you are looking for. It may take a few times doing it to be able to push yourself that low - especially if you have a low BOLT Score - but you are still gaining benefit through the exposure to higher levels of CO2 so don’t give up just because the numbers aren’t going down that low. Proactive Breathing Tied to the Breathing Gears Method, this method has you shift gears before you need to when you know a hard effort like a climb or hard sprint is coming. Doing this keeps you ahead of the fatigue curve by blowing off CO2 and getting more oxygen to the muscles in anticipation of the hard work to come. Overbreathing on purpose like this has a place in your toolbox but you still want to avoid overbreathing on a regular basis both on and off the bike. Breathing Workouts (Tempo Breathing and Fire Breath a.k.a Wim Hof Method style) Taking time to do breathing specific “workouts” is also a great way to improve your High Performance Breathing. Tempo Breathing like Triangle Breathing and Box Breathing are good ways to improve CO2 Tolerance and reduce Overbreathing. Fire Breathing like you see in the Wim Hof Method has been shown to decrease markers of inflammation along with having a positive effect on the immune system. I personally do 3 rounds of Fire Breathing and then 10-15 minutes of Breath Light to improve my breathing and mindset. Your breath is the foundation of your performance and should be a focus of your cardio training efforts. Without doing that, over the long run you are usually doing more to reinforce crappy breathing habits than you are to improve your performance. Until next time… Ride Strong, James Wilson “Flexibility is a very important attitude. Things will not always go your way regardless of your practice and your attempts to define your own existence.” Miyamoto Musashi

Do you hold your breath when you are anxious or tense?Do you find yourself holding your breath even in pleasure or orgasm? Have you ever just wondered about breathwork?Then this week's episode is FOR YOU! This week the incredible Abbey Daw, breath & yoga instructor, joins Dr. Stormy to discuss: -  Why you want to breathe better-  How better breath leads to deeper pleasure and better sex-  How to use breath as an embodiment tool-  A breath practice Abbey Daw has over a 1000 hours of RYT yoga certification hours as well as advanced training with Ana Forrest. She won entrepreneur of the year in 2015 from the Salt Lake City Woman's Business Center. Abbey is the founder of Magik Breath and Meditation where she mentors women one on one as well as guides group classes. Abbey's first book is to launch this year. A big LOVE DEEP welcome to Abbey!  Join us to learn how better breathing can positively impact all areas of your life!  For additional tips and guidance, download our complimentary e-book “Sacred Sexuality 101” at https://lovedeeplab.com/start-here/Or want daily sexiness inspiration? Follow us on IG and FB @lovedeeplabPlease subscribe, rate, and review!Thank you for being brave in opening your hearts to LOVE DEEP!!  See you next week…. And until then stay sexy… Because you already are!!

In this episode of the podcast I explain what makes for better breathing and how it applies on and off the bike. Breathing is something that we take for granted but it can make or break our health and performance. The good news is that while improving your breathing is transformational, it isn’t rocket science once you understand a few basic things.  You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. In case you can’t listen to the podcast here are some of the things most important things you should know (these are some notes from the podcast): Top 3 Benefits of Better Breathing Better Performance: Increased muscle oxygenation, Improved movement efficiency, Decreased breathlessness during training and performing Better Recovery: Better sleep, decreased inflammation, improved blood pH Better Mindset: Better control of stress, Better focus and concentration, Less performance related anxiety Importance of CO2 for Better Breathing Body monitors CO2 levels to tell it when it “needs” to breathe CO2 is needed to offload oxygen from red blood cells (Bohr Effect) Chronically lowered levels of CO2 from overbreathing leads to reduced CO2 tolerance, which is responsible for the panicky “I NEED TO BREATHE” feelings you get during hard efforts Better Breathing consists of 3 things: Nasal Breathing Breathing with the diaphragm Matching your breathing to your effort level I share some common breathing dysfunctions and the assessments I use to help riders see if they have any of them, as well as sharing some strategies and workouts to help improve your breathing.  And remember that part of being an MTB Warrior is having the ability to perform when needed while controlling your emotions and better breathing is your direct link to this skill. Because of this I’ll be sharing more workouts and strategies in the future that you can use to help you improve this vital but often overlooked aspect of your health and performance.  Until next time… Train Strong, James Wilson MTB Strength Training Systems “The warrior attitude is very simple. Focus your mind on your goal, constantly strive to attain perfection, and do not allow yourself to be sidetracked.” Miyamoto Musashi

In today's episode I am going to share what I've learned over the past decade about something we do 24-2800 times a day. Something that is influenced and influences your emotions, your mental state, your satiety, your sleep patterns, and how well you get the most out of everyday activities. It's often overlooked, and oversimplified missing out on a few key features.   It's time to talk nerdy about breathing & how we can maximize how we breath to perform at our best.   Key thought leaders that have influenced my research & coaching include James Nestor, Patrick McKeown, Marc Magna, Brian McKenzie, Perry Nickelston and Shante Cofield. I'll link their resources in the show notes.    To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance Show notes can be found here: www.empoweredperformance.ca/podcast

Do you notice these things in your kids?Open mouth posture?Mouth breathing? Especially at night?Snoring?Trouble managing emotions?It’s worth noticing now because it is so much easier to improve function as a kid then as an adult!Dr. Lauren talks about what these signs may mean and why it’s important to make changes if they are present! Check it out!

Please rate us over on Apple Podcasts or where ever you listen too podcasts! It helps so SO much! Be sure to leave your questions on our voicemail service over on https://Anchor.fm/flute we love hearing from you. We might answer them LIVE! ALSO THE BOOK IS OUT! Find the course at https://musogy.com Learn the Flute with The Flute Channel's Amelie Brodeur. If you're a beginner these courses will help you master Tone, Breathing, Posture, Sight-Reading, Rhythm, and more. This 15 lesson course will start any new flutist on the right track, even if you're starting up from a long hiatus it can be a good refresher. Come to our Patreon page and be a Patreon! It's only 2$ a month! https://www.patreon.com/join/theflutechannel ALSO if you're looking for a new flute or piccolo consider using FCNY, use the code TFC to get special perks like: 1. Free shipping 2. 10-day trial 3. 18-month warranty (new flutes) 4. Try 3 instruments per trial Be sure to contact https://flutecenter.com for all the info. Using the code helps us make even more great content and help all our community! Be sure to like and comment if you want us to review other flutes or piccolos! #flutetalk #flutetalkpodcast #patreon The Flute Channel Online: ✩ MERCH - https://store.theflutechannel.com ✩ Twitter - https://twitter.com/theflutechannel ✩ Instagram - https://instagram.com/theflutechannel ✩ Blog/Website - https://www.theflutechannel.com ✩ Facebook - https://facebook.com/flutechannel/ --- Send in a voice message: https://anchor.fm/flute/message

In this episode of #Dictations, Dr. Rogers talks with Zack Kramer of Trinity Strength about nose breathing and how it can improve your workouts. What did you think of this episode of the podcast? Let us know by leaving a review! Connect with Performance Medicine! Sign up for our weekly newsletter: https://performancemedicine.net/doctors-note-sign-up/ Facebook: @PMedicine Instagram: @PerformancemedicineTN YouTube: Performance Medicine Audio

Join me this week as I talk about the relationship between your body, breath, and state of being. I’m sharing why reaching a fundamental state of awareness about your breath will help you change so much in your life, and how learning about the breath can impact your ability to digest food, emotion and gain restful sleep. Don’t miss this powerful episode! Get full show notes and more information here: https://www.functionalsynergy.com/22

In this episode of the BikeJames Podcast I interview Chuck McGee III, a breathwork specialist from Northern California. Chuck is featured in the book Breath as the man who introduced the author James Nestor to the WIm Hof Method and someone has helped me a lot on my own breathwork journey. In this interview I share some of my own breathwork journey and what got me started down this path and Chuck tells us what most people don’t realize about better breathing, why nasal breathing is the way we were meant to power our efforts, how you can assess your own breathing and the transformational power of taping your mouth at bedtime. We also talk a lot about the Wim Hof Method, which has had a profound effect for both of us and something I now do on a daily basis. You can learn more about Chuck and sign up for his free Monday evening breathwork session at www.icedvikingbreathworks.com. You can learn more about the Wim Hof Method at www.wimhofmethod.com.  Like I say in the beginning of the podcast, in many ways this is the most important podcast interview I have done because of the power that better breathing has. Coupled with how many people have some sort of breathing dysfunction, the info he shares in this podcast has the potential to help a lot of riders in a more profound way than just about anything else I’ve ever talked about on the podcast. Until next time… Ride Strong, James Wilson

Dr. Alan Ruth, author / journalist James Nestor and author Mary Bond are all referenced in this little clip about breathing better.

Could the way you breathe be hurting...not only your health but even your performance? Do you breathe in then out? Or do you breathe out then in? Whichever one you do could make a difference. Kidding, that has nothing to do with it, but you're going to find out more on this episode of The MOVEMENT Movement podcast for people who want to know the truth about what it takes to have a happy, healthy, strong body. Typically starting with the feet first, because those things are your foundation. But now we're going to get into your lungs which are in a way also your foundation, without your lungs, your feet don't really matter too much. So this is the podcast for people who want to know what it takes to run to walk to hike to do Yoga, CrossFit, you name it enjoyable helpfully efficiently and if you're already part of what we're doing take, for being here, if you don't know what we're creating MOVEMENT Movement. We're trying to make natural movement, the obvious better healthy choice, the way natural food is. And we call it a MOVEMENT Movement because, well, the first part is about movement. The second part is that it's about you creating this movement, so if you want to be part of the tribe please subscribe, go to www.jointhemovementmovement.com to find previous episodes to find out all the different places that you can engage with this on YouTube, and Facebook, and Spotify and iTunes and everywhere that you get your podcast. You know how to do that and leave reviews and tell your friends and we hit the bell on YouTube. So, you find out about new episodes, you know how to do all this stuff. I don't need to tell you. This is kind of part two on breathing, but this one's going to be a whole different game. And so, let me introduce our guest for today, Dr. Artour Rakhmov sharing the Dr. Buteyko's breathing method.

Do you want to breathe better and have better sleep right away? Join Dr. Bennett as he discusses some simple suggestions that can make a real difference for your health….starting TODAY!!!

Have you ever massaged your guts? What if I told you that it can improve your posture, boost your immunity, help with digestion, and reduce stress...would you consider it then? Gut massage has been around for thousands of years, but chances are you've never heard of it or tried it. But, when it comes to maintaining your body and feeling amazing every day, you definitely need this in your tool box. In today's episode, I cover:  What gut massage is Why you should be doing it How just a few minutes a day can improve posture, reduce stress, and help boost your immunity All the links: - My Gut Massage Instagram Post - Osteopathic lymphatic pump techniques to enhance immunity and treat pneumonia - How to Mobilize Your Diaphragm for Better Breathing and Core Control [HOW TO VIDEO] - Tune Up Fitness Coregeous Ball - Rad Roller Centre - www.aewellness.com/podcast - Show notes, links and more. - Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/  - Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/  - Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork  - 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode with guest Joseph Gonzalez - the Movement Detective - is all about the importance of tuning into your body to investigate how your breathing, posture and movement can support your self-care and business growth. Episode Highlights: *Keystone Movements *How is movement created in the brain? *The Posture of Fear *Is your self-care working against you? *Reboot your Brain *Micro-Traumas and Fear Responses *Practical Breathing Tips Joseph's Top 3 Max Potential Physical Optimization Habits: 1. Focus on the Exhale 2. Focus on Single Arm & Single Leg Activities 3. Go for a Walk Links to Joseph: https://www.mejorstrength.com https://www.linkedin.com/in/josephfgonzalez https://www.youtube.com/c/josephgonzalez https://www.instagram.com/mejorstrength Joseph's Bio: Joseph Gonzalez is an NYC-based personal trainer. He works exclusively with postural issues & movement dysfunction. You don't come to him for a workout; you come to him with a problem. Joseph helps executives troubleshoot nagging movement issues by reframing what good movement actually looks and feels like. There is NO hand-waving here. He doesn't just spout cliches about “posterior chain,” “breathing,” or “mobility,” etc. He solves complex problems with laser-like precision.

Today’s episode with guest Joseph Gonzalez - the Movement Detective - is all about the importance of tuning into your body to investigate how your breathing, posture and movement can support your self-care and business growth. Episode Highlights: *Keystone Movements *How is movement created in the brain? *The Posture of Fear *Is your self-care working against you? *Reboot your Brain *Micro-Traumas and Fear Responses *Practical Breathing Tips Joseph’s Top 3 Max Potential Physical Optimization Habits: 1. Focus on the Exhale 2. Focus on Single Arm & Single Leg Activities 3. Go for a Walk Links to Joseph: https://www.mejorstrength.com https://www.linkedin.com/in/josephfgonzalez https://www.youtube.com/c/josephgonzalez https://www.instagram.com/mejorstrength Joseph’s Bio: Joseph Gonzalez is an NYC-based personal trainer. He works exclusively with postural issues & movement dysfunction. You don’t come to him for a workout; you come to him with a problem. Joseph helps executives troubleshoot nagging movement issues by reframing what good movement actually looks and feels like. There is NO hand-waving here. He doesn’t just spout cliches about “posterior chain,” “breathing,” or “mobility,” etc. He solves complex problems with laser-like precision. **************************** Links to Dr. B & NFA Coaching: Website: www.NFACoaching.com Insta: www.instagram.com/nfacoaching/ LinkedIn: www.linkedin.com/in/nfacoaching/ Facebook: www.facebook.com/NFACoaching/ YouTube: bit.ly/MaxPotentialHabitsonYouTube *********************** ➡️ ACCESS the NFA Boost Your Business Checklist: bit.ly/NFATop10BusinessHabitsDownload ➡️GRAB YOUR COPY of the $$ Money Magnet Guide bit.ly/NFAMoneyMagnetGuide ➡️Join NFA Business Builders Live Weekly Group Coaching: bit.ly/NFABusinessBuilderLive ➡️Schedule a NFA Business Builder Strategy Session With Me bit.ly/NFABizBuilderStrategySession

Sometimes seemingly small changes pack a big punch, and breathing habits definitely fall into this category: your ‘deep core system’ responds to every single breath you take, so tweaking your breathing pattern directly impacts how well your core functions. In today’s episode, I take you on an audio tour of your deep core system, pinpoint bad breathing habits and explain why they are problematic, and walk with you through actionable steps you can take to identify and improve your own breathing pattern. This is a special episode in which I give you a sneak peak into some of the exact content I teach my clients! Come on, mama, join me and notice the difference that breathing better can make! Click through for the show notes

Correct Mechanical Breathing in the Day (as well as at night!) can lead to profound changes in health, athletic performance, better on the job success and happiness in life.   The benefits of Efficient breathing can include: Relieves physical muscle tension Allows the mental function to slow and relax Body and mind connection Calms and centers Activates parasympathetic nervous system Releases natural wastes, such as carbon dioxide Gives the internal organs a gentle massage Increases the oxygen to all cells Strengthens the lungs Slows your heart rate Lowers your blood pressure Increases blood flow to muscles Improves concentration Reduces anger and frustration Boosts confidence Your health care provider or coach should be focused on the quality of your breathing mechanics.  Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique ( a chiropractic technique focused on breathing mechanics and movement) and lifting and life coach and gym chalk covered philosopher opens a conversation on the importance of breath.

Are you breathing deeply today? Breath is one of those things we take for granted because you don't really have to think about it. But when you do, consciously breathing can rewire your brain. On today's episode, I'm sharing all things breathing and how you can change your breath to build body that's structurally sound, from the inside out.  I cover... How to use breathwork to improve core strength Breathing for relaxation How to stretch your diaphragm (and why you should be doing it regularly) And why spending a few minutes daily focusing on breathing will be the best thing you can do for yourself today All the links: - How to Mobilize Your Diaphragm for Better Breathing and Core Control - Stress Less this Winter Challenge (free!) - www.aewellness.com/podcast - Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/  - Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/https://instagram.com/hollaformala/ - Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com - 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Boswellia is a tree that is native to India, Northern Africa, and the Arabian Peninsula. The medicine is a resin derived from scraping the tree bark called “Tears of India”.

Boswellia is a tree that is native to India, Northern Africa, and the Arabian Peninsula. The medicine is a resin derived from scraping the tree bark called “Tears of India”.

Part of getting better sleep is creating micro-environments of relaxation. Tune in to learn about a powerful breathing technique called the 4-7-8 Breathing Exercise aka The Relaxation Breath, that gives you better sleep. Give it a shot and hope it helps you get improved rest!

Episode # 11 Posture, Sleep, and Taping. Hi, this is Michael Lingard welcoming you to Better Breathing Means Better Health, episode eleven, entitled Posture, Sleep and Taping. I hope you are finding this course already helping with your general health and that the work you have put in so far beginning to pay off as you feel more in control of your health and perhaps experiencing more energy, better sleep and fewer symptoms. So how does posture affect our breathing? The raised shoulders, expanded chest and tense upper muscles are to be seen on most patients who normally over-breathe. With habitual heavy breathing these ancillary respiratory muscles need to be used repeatedly and they become chronically tense with over-use. We should breathe primarily with just our diaphragm, the large dome shaped muscle under our lower ribs, and we should not normally use the upper chest for normal activity breathing. During Buteyko training the effects of different postures on our breathing, when awake and asleep are discussed, based on Professor Buteyko’s research. He found that sleeping on our left side reduced breathing at night the most, sleeping on the right side or stomach was almost as good for our breathing, but sleeping on the back invariably increased the breathing rate. So try to avoid sleeping on your back as this has been clearly demonstrated to lead to over-breathing in sleep and often also mouth breathing since the lower jaw easily drops when on our back. This is usually the sleep position when snoring is at its worst. Sleeping on the left side was found to reduce breathing the most, on the right side or front was found to keep breathing rate lower than when sleeping on the back. When sitting try to keep the back upright and the diaphragm free to move easily, avoid slouching and restricting the lower ribs and abdomen. Good posture is just part of the many elements taught on a Buteyko course. Good posture permits normal body action and in particular aids better breathing. Improving your posture is part of the bad habit correction. Improved posture will also improve the overall physiology of your body. There are various ways you can train yourself to avoid sleeping on your back and one is to attach a cork or small ball to the back of your pyjama top, whenever you roll onto your back this will painfully remind you to go onto your side or stomach! Obviously during your waking hours you will by now be very aware of how you are breathing but when you are asleep you are no longer in control of your breathing. One of the commonest bad habits when sleeping is mouth breathing and snoring. If you awake in the morning with a dry mouth, the chances are is that you have been mouth breathing in your sleep. If you snore you almost certainly have been mouth breathing. So how do we stop this when we are unconscious? The simplest solution is to use a thin strip of micropore adhesive tape as used to secure dressings. You can use one centimeter wide tape, tear off about 10 centimetres, fold over one end, it's a good idea to reduce some of the stickiness by pressing it on your bedclothes a couple of times then place it diagonally across your mouth. You will still be able to talk and breathe through the corners of your mouth but it will remind you to keep your mouth closed. When you get used to using the tape this way you may need to begin to place it horizontally across your mouth to ensure you do keep your mouth totally closed. Don’t forget to make sure your nose is clear before going to sleep by doing the nose clearing exercises if you need to. Many people have found this simple procedure has stopped them from snoring and that they have the best sleep ever. The next episode 12 will be about When You Are Ill. If you haven’t yet downloaded the book to accompany this course entitled “The Buteyko Guide to Better Breathing & Better Health” by Michael Lingard, you can view it or buy it From Lulu.com HERE

Episode # 9 Anti-Hyperventilation Exercises Hi, this is Michael Lingard welcoming you to episode nine of Better Breathing Means Better Health. With the best will in the world, every now and again you may find your breathing is getting out of control. This may happen at times of severe stress, when ill or after some trauma. Wouldn’t it be useful to have a simple exercise that you could rely on to bring your breathing back to normal? This is the job of the three anti-hyperventilation exercises I shall tell you about now. The first one is particularly useful as you can do this anywhere, at home, at work or even in company and people will not realize you are doing it. The concept behind this exercise is that when we start to over-breathe or hyperventilate , the gap between breathing out and breathing our next breath in, gets very small or sometimes nil, so this exercise teaches you how to reintroduce this essential gap. Breathe in and out through your nose two times then pause your breath for a count of two in your head. Repeat this again. Breathe in and out through your nose two times, pause your breath for a count of three in your head. Repeat this again. Breathe in and out through your nose two times, pause your breath for a count of four in your head. Repeat this again. Repeat this each time increasing the pause up to a count of ten or as close as you can comfortably manage , then repeat the exercises but reducing the pause each time . Breathe in and out through your nose two times, pause your breath for a count of nine in your head. Repeat this again. Breathe in and out through your nose two times, pause your breath for a count of eight in your head. Repeat this again. Continue this way until you have reduced the pause to a count of two. Follow this with five minutes of reduced breathing if you are an asthma sufferer. This exercise is called the “Rescue Exercise”. Use it when feeling tight-chested, when you need help getting off to sleep, when recovering from physical exercise, for mild claustrophobia, for overcoming an asthma attack on waking, before doing your Buteyko exercises when you don’t feel ready to do them, whenever your breathing is too fast or too deep or for when going into an anxiety-provoking situation. Practice this exercise so that when you need it you will find it easier to do. The second Anti-hyperventilation exercise is more mechanical as you will need a watch with a second-hand to do it. Breathe in for two seconds, breathe out for three seconds then pause your breath for two seconds. Repeat this. Breathe in for two seconds, breathe out for three seconds then pause your breath for three seconds. Repeat this. Breathe in for two seconds, breathe out for three seconds then pause your breath for four seconds. Repeat this. And so on until you get to a pause of six seconds for a panic attack situation or up to ten seconds for asthma if possible, then reverse the exercise each time reducing the pause until you are back to a two second pause. This exercise is useful for overcoming hyperventilation attacks but not for asthma when your breathing is excessively fast, to help getting a child off to sleep when the parent gives the instructions, for dealing with anticipated stress or for an adult to calm an upset child. The third Anti-hyperventilation exercise is similar to the step exercises you learnt about in the last episode. Walk for perhaps three steps while pausing the breathing, breathe in and out through your nose twice. Walk for five steps while pausing your breathing, breathe in and out through the nose twice, Walk for eight steps while pausing your breathing, breathe in and out through the nose twice, Repeat this until you pause your breathing for up to twenty or thirty steps and you are feeling calm, then take the exercise backwards. You are walking all the time whether pausing your breathing or taking breaths. This exercise can be used for: warm up or warm down at sport, for getting out of a place with irritating fumes or odours, to overcome an asthma attack on waking, or for going into an anxiety-provoking situation that may cause you to panic. Always adjust these exercises to suit yourself and the situation. A person with emphysema may have to breathe three or four times between pauses and the pauses may be for very short counts of one or two repeated more often. A person with anxiety may only be able to achieve a breath hold of five seconds for example; in this case they should stay on a maximum of five seconds till they feel comfortable going higher. Do not stop these exercises on the high pause count, always return to the shortest pause. Stopping on the longest pause may set off hyperventilation again. Remember these exercises are reviewed in my book “The Buteyko Guide to Better Breathing & Better Health”, view it or buy it HERE.

Episode # 8 Step Exercises & The Extended Pause Hi, this is episode eight of Better Breathing Means Better Health, entitled “Step Exercises and The Extended Pause”. As part of your breath retraining wouldn't it be good if you could speed up your breath training while out for a walk or while walking to work each day? Well this is exactly what the step exercise allows you to do. Remember what we are trying to achieve is a change in your breathing through a re-setting of your carbon dioxide receptors in your body that control your rate of breathing. For everyone who is over-breathing habitually their receptors are trying to maintain a lower level of carbon dioxide than is normal and healthy. The Buteyko exercises you have been doing have been gradually accustoming these receptors to accept a higher level of carbon dioxide through relaxation and perhaps reduced breathing with the accompanying slight “air hunger”. If we could apply more pressure on your receptors to get used to a higher level of carbon dioxide, that would speed up your recovery of normal breathing and reduce all your symptoms. Step Exercises do just that. Very simply, next time you are out walking, firstly remember to only breathe through your nose and pace yourself so that you can, even when going uphill. When you are ready, just hold your breath on an out-breath and see how many steps you can do before you feel the need to breathe in, counting in your head, then breathe in through your nose and continue on your way until you feel your breathing is comfortable again, then you can repeat this step counting with another breath hold after exhaling. Try to steadily increase your count each time, each time returning to normal nose breathing as you walk. This is a very powerful exercise that will speed up your progress. You may find the next time you do your Buteyko exercise after such a walk your Control Pause will have increased notably. This, in fact, is the main exercise that children are taught when leaning the Buteyko Method, there is a rough conversion rate of steps compared with the Control Pause, divide the number of steps you can achieve with a breath hold after exhaling by two should equal your control pause, many children achieve up to 100 or more steps by the time their breathing is back to normal which would be the equivalent to a Control Pause of over 50 seconds. The second subject in this episode is the Extended Pause. This is of particular importance for asthmatics trying to reduce the use of their reliever medication but can be used by others in certain circumstances. If you are asthmatic, the next time you feel you need to reach out for your reliever puffer, because you feel wheezy or tight chested, try to first relax, breathe in gently then out and hold your breath a little longer than you would for a control pause, until you feel the need to breathe in, quite strongly, then breathe in gently through your nose followed by a minute of relaxed breathing. Then breathe in and out gently and hold your breath again for an extended pause as before, if after another minute of relaxed breathing you still feel you need to use your inhaler, take one puff followed by two minutes of reduced breathing. Most asthmatics find that more times than not, this simple exercise is effective and they can avoid using their reliever. This is a great achievement, to become less reliant on always having to use the puffer. Initially you may still need the reliever but with time you will find the extended pause followed by a short period of gentle reduced breathing will replace your puffer except in extreme situations. When you do use your reliever remember to follow with a few minutes of reduced breathing as the reliever medication does open up the airways but also increases your breathing rate. The effect of the Extended Pause is to rapidly increase the carbon dioxide levels in your body. If you find this exercise in any way distressing do not use it. Try both these new exercises out over the coming days until the next episode when I will introduce you to three exercises you may use when you feel your breathing has begun to get worse for whatever reason, these exercises are the three Anti-Hyperventilation Exercises. Remember you can revise on most of the information taught in these episodes in the accompanying book “The Buteyko Guide to Better Breathing and Better Health” you may have already, if not click HERE to read about it or to buy it.

Episode # 6 Checking Your Progress & The Mini Pause Hi, Welcome to podcast episode six of Better Breathing Means Better Health. We shall be checking your progress and introducing the Mini Pause. By now you will have probably done a few Buteyko Exercises and recorded them on a worksheet or in the Buteyko Guide to Better Breathing & Better Health. In the last lesson I suggested you plot the average of each start Control Pause and end Control Pause. You will find your control pause will vary from day to day and also during the day depending on many things, so don’t be surprised if some days your exercises are not as good as you expected, what we are looking for is a slow steady improvement. This will always come if you persevere. You may improve your control pause by just a few seconds each time you do an exercise, perhaps increasing it by 3 to 5 seconds from start to finish but usually you will find by the time you do your next exercise your control pause will have dropped a little, this is normal. There are many ways of reducing this effect. The first thing to try to remember is to keep your mouth closed as you go about your daily routine, breathing only through your nose. Don’t forget to do the nose clearing exercises if your nose gets stuffy. Just being aware more of how you are breathing will help, if you catch yourself breathing heavily, just take a moment to think “reduced breathing”. This is something you can do throughout the day, anywhere you get delayed, in a supermarket queue, at traffic lights or waiting on the phone, rather than get stressed you can use these moments to do some more reduced breathing. The good news about breath training is that exercises are only needed until your breathing returns to normal, then you can stop doing any exercises and your breathing will continue to be good. This is because what we are doing is re-setting special receptors in the brain that control our rate of breathing. Every person that is over-breathing is doing so because their receptors are telling them to. Once you have changed the receptors they will keep you breathing normally. Curiously our breathing rate is not governed by the oxygen in our body but rather the level of carbon dioxide. Ideally this should be kept at around 5-6% when breathing normally but every person over-breathing will have too low a level of carbon dioxide probably nearer 3-4 % and this is one of the major causes of all their symptoms. So if your progress is not as fast as you would like you can try an additional simple trick when doing your reduced breathing; just try taking slightly smaller breaths in and breathing out more slowly so that you feel a little “air hunger”. You would like to breathe a little more but it is not stressful or anxiety provoking. What you are doing is pushing against your carbon dioxide receptors, getting them used to accepting a slightly higher carbon dioxide level than they have been used to. If this is in anyway unpleasant then revert back to just relaxation as the way to do your reduced breathing. Something else you can do to help keep your breathing better between exercises is the Mini Pause. The Mini Pause is exactly what it suggests, a breath hold after exhaling of just 3 to 5 seconds, then return to normal breathing. You can dot Mini Pauses in at any time during the day whenever you think about your breathing and this will help maintain a higher control pause. Some people may do up to a hundred during the day. Later on in the course we will talk about an exercise you can do when out walking. The next episode will be about food and your breathing Did you know that what you eat affects the way you breathe and the way you breathe affects how you eat? If you haven't yet purchased the recommended book for recording your exercises and more background information "Better Breathing Means Better Health" you can check it out or purchase it: HERE

Episode # 4 Nose Clearing & Your First Buteyko Exercise Hi, this is Michael Lingard bringing you the fourth episode of Better Breathing Means Better Health entitled “Nose Clearing & Your First Buteyko Exercise” Perhaps the simplest advice is to try to always breathe through the nose. Why? Because the nose functions to deliver air to the lungs in as perfect condition as possible. It makes over-breathing physically more difficult simply because of the smaller size of the nostrils compared with an our large open mouth. It filters out most of the dust and particulates found in the atmosphere. It moisturizes the air when it's dry, as in centrally heated rooms, delivering air that doesn't irritate and dry out the delicate membranes of the lungs. It conserves water and helps reduce the risk of dehydration. It contains active organisms that trap and destroy many potential infective agents in the air we breathe, protecting the lungs from infection. It is also found to be responsible for the production of up to 50% of nitric oxide in our body when we breathe normally through our nose. Nitric oxide has many vital functions in the body that are still being discovered, we know nitric oxide can dilate blood vessels and improve circulation hence its use for treatment in angina. When people have not been habitually nose breathing for many years it may take a little time and perseverance to retrain the nose to do the work of breathing it was designed for. A Buteyko Conference I attended in Brisbane a marathon runner told, how with Buteyko Training she had learned to nose breathe throughout the entire marathon and this had improved her performance by doing so. Many Olympic athletes in Australia and New Zealand have undergone Buteyko Training to improve their sports performance, endurance and recovery, so breath training is not just for anyone who is not well but also for those who want super fitness and endurance. What if it is difficult to breathe through the nose? There is a saying “If you don't use it you lose it!”, this seems to be what many people are found who have difficulty breathing through their nose. However it is the experience of all Buteyko Educators that with specific exercises and perseverance practically everyone can relearn to nose breathe easily. Whether there is a history of chronic catarrh, deviation of the nasal septum, polyps, old injury or any other condition, everyone can improve their ability to nose breathe. Two simple exercises are taught to help regain normal nose breathing capabilities. Nose clearing exercise number one. On a normal out-breath, hold your nose and keep the mouth shut, and nod the head forward and backwards about eight times gently, then released the nose and breathe gently through the nose, always keeping the mouth shut. Repeating this up to 3 times will clear most stuffy noses and mild blockages. You may need to repeat this procedure a number of times in the first few days until the nose remains clear. Note clearing exercise number two. This is similar to the first exercise but more effective when the congestion or blockages are more severe and long-standing. On an out-breath hold your nose, keep the mouth shut and walk as many steps as you can. When you feel the urgent need to breathe, keep your mouth shut, release the nose and breath in gently through the nose. Repeat till the nose becomes clear. Despite the simplicity of these exercises they have been repeatedly shown to work remarkably well. Remember, always breathe through your nose it's what it's there for, it’s our beautifully designed breathing tube! Reduced breathing. Since Professor Buteyko claimed over a hundred common diseases are due to hyperventilation or over-breathing, a substantial part of the full Buteyko course is spent teaching patients how to reduce their breathing. This is probably the greatest conceptual hurdle for most of us to overcome, and reasonably so! Everyone has been breathing all their lives and we assume we know how to do this; we don’t need to be taught how to walk do we? It is only when we understand the physiology of tissue oxygenation, which is part of this training does it then makes sense that we can still function but can be breathing very badly. The basic background for most poor breathing is stress or lifestyle factors that cause us to hyperventilate. Some people require a lot of individual support and help to learn to reduce their breathing and to break often a lifetime's habit of habitual chronic hidden hyperventilation, others find it easier to learn quickly. At its simplest level the secret is to be totally relaxed, as Professor Buteyko said “Be soft as a cloth”. When we clench our fist we need more energy hence more oxygen to meet the muscles demand, hence more breathing to provide the oxygen. If all muscles are relaxed, a demand for oxygen goes down and are breathing is reduced. If we then relax our breathing muscle, the diaphragm, breathing is reduced further. Because some people may initially have unpleasant reactions when they do strong reduced breathing they are carefully monitored during training to avoid this, but if reduced breathing is achieved only through relaxation most people will not suffer any ill effects. There are many tips and techniques which we will give to help people individually with this vital component of training. The long-term aim is to alter our breathing habits so that all our breathing becomes “reduced breathing” or in other words we return to normal breathing. At this stage further exercises are unnecessary. Thus reduce breathing exercise are a short-term training and become unnecessary when normal breathing is restored as the new habit. So how do we get so bad? Apparently man was not the hunter but the prey and our survival depended on fast reactions to danger, the fight or flight reflex evolved that was life-saving for our ancestors but is a potential health hazard for us today. Repeated stressors for modern man with little or no physical activity, leads to raise heart rate, increased breathing, increased blood directed to muscles increase clotting of blood, reduced immune system activity, increased sweating, and increase histamine production. Our body gets locked into a state of anxiety, our carbon dioxide receptors get used to this low level of carbon dioxide and our over-breathing is maintained. We become hidden chronic hyperventilators. There are two possible reasons that seem to make sense in the West, we are subjected to recurrent stressors from an early age and there is a culture of deep-breathing. It is primarily the recurrent stressors that leads to a chronic hidden hyperventilation but also because Western man has developed a culture of over-breathing; we are encouraged to breathe deeply when we are children, when we are stressed and whenever we take exercise or do keep fit. This is quite the reverse in the East where a perfect man was once judged to breathe “as if not breathing” in other words very softly and quietly. We can now do our first Buteyko exercise, just record this simplified exercise on any notepad at hand. Write down eight headings across the page. Control pause, pulse, reduced breathing, control pause, reduced breathing, control pause, pulse. If you have difficulty finding a pulse on your wrist don't worry at this stage just leave this section blank. Now check your control pause and record this under the control pause heading, if you can easily find your pulse, count the number of beats in 15 seconds and multiply by 4 to give your pulse rate per minute and record under pulse. Now make yourself comfortable, sitting upright and try to totally relax, close your eyes and try to keep your mind quiet by imagining some pleasant scene in a beautiful sandy shore on an island, a special garden or any picture that keeps your mind occupied quietly. Keep your mouth closed and breathe gently through your nose. Keep reminding yourself to be completely relaxed. If you have a timer set it for three minutes. When the timer rings open your eyes and when you are ready check your control pause again. Record this control pause on your notepad. Now, once again return to relaxation for another three minutes setting the timer as before. When the timer rings wait for about a minute before checking your control pause again and your pulse if you're able. The minute wait is to measure what your breathing is now like after the exercise. If you have been able to relax well you should find that either your end control pause is a little higher than your start control pause or your end pulse is lower than the start pulse. This was your first simple Buteyko exercise. Well done! Remember in preparation for the next episodes and for recording your exercises you should purchase “The Breath Connection – The Buteyko Guide to Better Breathing & Better Health” by Michael Lingard £10.00 from Amazon .co.uk and Lulu.com HERE

Episode # 3 What’s Your Control Pause & How’s Your Breathing Hi, this is Michael Lingard bringing you the third episode of Better Breathing Means Better Health entitled “What’s Your Control Pause & How’s Your Breathing” Now you know your control pause, what does it mean and how can you improve on it? If your control pause was under 10 seconds you are breathing almost 3 to 4 times more than normal and need to try to change this urgently because medicine will not change your breathing, but will simply control symptoms. If you achieved 20 to 25 seconds with your comfortable breath hold, your breathing is about 2 to 3 times more than normal. A control pause of 25 to 35 seconds still means you are over-breathing, almost twice much as you need but you will only have problems when under stress or hit by any of the triggers that make your condition worse. If your control pauses 35 to 45 seconds it is good for most people, but you will still benefit from improved breathing in many other ways. It is very unlikely that your control pause was over 45 seconds as this would mean your breathing would be normal, a rare situation for anyone today. A control pause of 45 to 60 seconds is what we should all try to achieve and this will be the target for this full training course. So just to let you know what the rest of this course will cover I’ll give you an outline of the next episodes. Already you have been advised to try to always breathe through your nose and not to mouth breathe. However many people find it difficult to nose breathe because it is congested or stuffy, this is in part because they haven't been using their nose in the past, and as the old saying goes “If you don't use it, you lose it!” So the next episode will tell you how to unblock and clear your nose to get it back to perfect working order. You will learn how to reduce your breathing through relaxation, you will have advice on good posture for better breathing and what is the best way of avoiding over-breathing when asleep. You will learn how to check your pulse, how to reduce coughing bouts and a later episode will explain how certain foods may cause a problem for people, and you will be given a dietary screening that will help you improve your diet at the same time will improve your breathing. You will learn how to avoid mouth breathing when talking. Towards the end you will learn about anti-hyperventilation exercises that you will be able to use whenever you feel your breathing is getting out of control, at times of stress or after exercise. You'll be told what danger signs you should be aware of and when to see your doctor. And finally when you have improved your breathing you will be told how to stop exercises and monitor breathing with just a minute check-up each day. You'll be told about a summary of the Buteyko Method for your doctor to read so that he or she knows what you're doing and can help you on your way. The next episode is entitled “Nose Clearing & Your First Buteyko Exercise” Remember in preparation for the next episodes and for recording your exercises you should purchase “The Breath Connection – The Buteyko Guide to Better Breathing & Better Health” by Michael Lingard £10.00 from Amazon .co.uk and Lulu.com HERE

Episode # 5 “Getting Started” Hi! This is Michael Lingard bringing you episode five of “Better Breathing Means Better Health” entitled “Getting Started”. Now have completed one Buteyko exercise you can begin to do more on a daily basis using the booklet “The Buteyko Guide to Better Breathing & Better Health” you should have purchased from Lulu.com by now. If you don’t have the booklet you can download a worksheet to print off copies from HERE Try to do at least one exercise in the morning and perhaps two in the evening, you can choose how long you spend doing the reduced breathing depending on how much time you can spare. If you want a short exercise that will take less than 10 minutes make the reduced breathing just three minutes long each time but if you have time you will get better results with a reduced breathing of five minutes each time giving you an exercise that will take about 15 minutes. You should find each time you do an exercise your control pause will rise from start to finish, and your pulse will fall or remain unchanged, depending on how far above your normal pulse rate you were at the start of the exercise. There are a few tips you can note when doing the exercises. Firstly make sure you are relaxed and undisturbed before beginning an exercise don't try to push your control pause for breath hold to try to increase the control pause, the control pause should always be the maximum comfortable breath hold and should not be in any way stressful. When doing the reduced breathing there are many ways patients achieve this but it is always through relaxation. Remember to be sitting comfortably feet on the floor, all muscles throughout the body relaxed, eyes closed, mouth closed, only breathing through your nose. Most people find it helps to visualize some favourite scene, for instance by the sea on the beach or in the garden or by a gentle flowing river. Whatever the scene you use, try to focus on small details there, so as to take your attention away from the daily problems and chores, to quieten your mind. This is not the same as meditation, since you need to keep fully aware of your breathing and relaxation. Some people find listening to certain music can help them relax more. Whatever you choose you will know you have found the right way if your exercises give good results. I usually suggest plotting the average of the start and end Control Pause. If you use a computer you can do this easily on Microsoft Excel or similar programs, these programs will allow you to add a trend line also. You may decide to monitor your progress this way once a week. In the next episode we will discuss what to do if you find you are not making progress and not achieving an increasing control pause. I will introduce some simple things you can do during the day that will help improve your breathing habits. It will help for you to read the sections on reduced breathing in your workbook as suggested before. Remember in preparation for the next episodes and for recording your exercises you should purchase “The Breath Connection – The Buteyko Guide to Better Breathing & Better Health” by Michael Lingard £10.00 from Amazon .co.uk or from Lulu.com HERE

Episode # 2 “Why Most of Us Need Breath Training” Hi, this is Michael Lingard bringing you the second episode of Better Breathing Means Better Health entitled “Why Most of Us Need Breath Training” The fact that you are listening to this second episode tells me you know this is true and that you are wondering whether you could benefit yourself. I have been teaching the Buteyko Method of breath training for over fifteen years and have been delighted to see what a great help it has been to all those I have taught but it has also been a disappointment to me that this powerful health promoting work has not gained mainstream medical support. There may be many reasons for this lack of interest from the medical establishment and the public at large but two main ones come to my mind. As regards the medical establishment there is a bias towards disease management and treatment rather than health education and promotion, and with something so radical as this, they demand more scientific research before committing resources or recommending it. We now know that doctors are given little training in health promotion and natural medicine during their years of study and this has now been recognized and efforts are being made to improve this aspect of healthcare. So doctors by and large are reluctant to refer their patients to breath educators. We may also have to wait a long time for more research to be done since most is financed by the pharmaceutical companies who would not want to demonstrate simple breath training and other lifestyle changes could dramatically reduce the need and demand for their drugs. As regards the public in general I understand it is a lot to expect of them to believe that they need to train themselves how to breathe since they have been doing it ever since birth! They don’t need to have walking or talking lessons so why should they need breathing lessons? The second barrier to acceptance is that they not unreasonably go to their doctor for all advice on health matters, who either doesn't support the idea of breath training or dismisses it as irrelevant. The third barrier in the UK is that we have all become used to the idea that all healthcare is free at point of delivery and Buteyko Breath training is not funded by the NHS but can cost a few hundred pounds and that can be difficult for many people. I decided that perhaps the time had come to use modern communication technology to launch breath training more successfully, hence this free podcast you are now listening to. I hope I can make a small contribution to the growing awareness and use of healthy lifestyle self-help systems. So let’s start on this journey towards a better lifestyle and improved health and wellbeing. During my thirty-five years as a holistic healthcare practitioner I have found that over seventy five percent of my patients breathe badly and that this may account for much of their poor health or at the very least is contributing to the disease or illness they complain of. In fact I have found only a few percent breathe optimally and these people tend to have already been doing breath work in yoga, tai chi or other such training. There are two major causes of this widespread problem, stress of our modern lives and lifestyle problems including our diet, exercise and work. If you took time out and watched my video I suggested in episode one “Chronic Hidden Hyperventilation 21st Century Epidemic” you will by now realize why stress produces this dysfunctional breathing due to our ancient fight/flight response to stressors. The lifestyle connections are not so clear cut but from my research over the past two years I have found a strong relationship between what we eat and how we breathe and also that how we breathe influences what and how we eat. You may never have considered the possibility that you over-breathe especially as we are advised to do deep breathing, encouraged to take deep breaths when stressed and generally taught to increase our breathing to get more oxygen into our bodies. But we have been taught wrong! It is not as simple as that and the truth is quite the opposite. Over-breathing lowers our body oxygenation and in fact if you are stressed you will already be over-breathing and the last thing you want to do is to forcibly increase your breathing! To summarize the physiology quickly; we all need to breathe about five litres of air per minute at rest, and our breathing is automatically controlled, not by the level of oxygen in our body, but the level of carbon dioxide. The level of carbon dioxide should normally be around 5 to 6 percent ideally for optimal oxygenation. We produce far more carbon dioxide than we need, so breathing is the body’s way of controlling this. If the carbon dioxide level is too high breathing is increased automatically to expel the surplus, if too low, breathing is reduced to conserve it. So why does carbon dioxide matter? Professor Buteyko called carbon dioxide the hormone par excellence, as it has a profound effect on all of the body’s functioning. When carbon dioxide levels fall too low smooth-muscle wrapped around airways, blood vessels and other hollow organs begins to contract. This is the sensation every asthmatic feels when an attack is imminent, airways narrow & constrict and make it hard to breathe, this is one of the reasons many people suffer hypertension as the narrowed arteries demand a higher blood pressure and why others may suffer panic attacks through restricted blood flow to the brain. Many people breathe through the mouth rather than through their nose and this makes over-breathing more likely because of the large mouth compared with small nasal passages. Breathing through the nose filters out dust and irritants and so mouth breathing leads to more irritation of the airways. Also when we breathe too much there is an increase of histamine production that makes us more sensitive to pollen and other allergens. The nose is for breathing, and the mouth is for eating and talking. When we breathe through the nose dust and irritants are filtered out, the air is warmed if it is cold, the air is moisturized if too dry and most bacteria are killed off while passing through the nose so protecting us from infections of the chest. When carbon dioxide levels are low, the blood carrying the oxygen to all the cells in the body doesn't releases oxygen readily and holds onto it. This creates a sensation of a shortage of breath that makes us try to breathe even more, but as we breathe more we expel even more carbon dioxide and our problems gets worse. So perhaps you now see why breath training is essential for most of us in the West. But let's check whether you are breathing too much now. We're going to measure what Professor Buteyko called the “Control Pause” (CP). The control pause is the maximum comfortable breath hold after exhaling while at rest. It gives a fair measure of how well your body is oxygenated. If you are breathing normally and have good oxygenation, you will be able to hold your breath for 45 to 60 seconds without any effort. If you are very poorly oxygenated you may need to take a breath almost immediately or manage only a few seconds before you have to take another breath in. So let's try it now. Make sure you're sitting comfortably and relaxed and that you haven't just eaten as this will affect the result, wait at least an hour after eating before checking your control pause. Keep your mouth shut and breathe in through your nose a normal breath, breathe out through your nose and then hold your nose. Checked the time on your second hand of a watch or start a timer. Hold your breath until you feel the need to take another breath in, release your nose and breathe in. Note how many seconds you were able to hold your breath. This was your control pause, make a note of it and in the next episode will discuss how well your breathing is and what the control pause means. In preparation for the next episodes and for recording your exercises you should purchase “The Breath Connection – The Buteyko Guide to Better Breathing & Better Health” by Michael Lingard £10.00 from Amazon .co.uk or Lulu.com HERE

Escape from Asthma Episode # 11 Posture, Sleep, and Taping. Hi, this is Michael Lingard welcoming you to Escape from Asthma episode eleven, entitled Posture, Sleep and Taping. I hope you are finding this course already helping with your asthma and that the work you have put in so far beginning to pay off as you feel more in control of your condition and perhaps experiencing more energy, better sleep and fewer symptoms. So how does posture affect our breathing? The raised shoulders, expanded chest and tense upper muscles are to be seen on most asthmatic patients and others who normally over-breathe. With habitual heavy breathing these ancillary respiratory muscles need to be used repeatedly and they become chronically tense with over-use. We should breathe primarily with just our diaphragm, the large dome shaped muscle under our lower ribs, and we should not normally use the upper chest for normal activity breathing. During Buteyko training the effects of different postures on our breathing, when awake and asleep are discussed, based on Professor Buteyko’s research. He found that sleeping on our left side reduced breathing at night the most, sleeping on the right side or stomach was almost as good for our breathing, but sleeping on the back invariably increased the breathing rate. So try to avoid sleeping on your back as this has been clearly demonstrated to lead to over-breathing in sleep and often also mouth breathing since the lower jaw easily drops when on our back. This is usually the sleep position when snoring is at its worst. Sleeping on the left side was found to reduce breathing the most, on the right side or front was found to keep breathing rate lower than when sleeping on the back. When sitting try to keep the back upright and the diaphragm free to move easily, avoid slouching and restricting the lower ribs and abdomen. Good posture is just part of the many elements taught on a Buteyko course. Good posture permits normal body action and in particular aids better breathing. Improving your posture is part of the bad habit correction. Improved posture will also improve the overall physiology of your body. There are various ways you can train yourself to avoid sleeping on your back and one is to attach a cork or small ball to the back of your pyjama top, whenever you roll onto your back this will painfully remind you to go onto your side or stomach! Obviously during your waking hours you will by now be very aware of how you are breathing but when you are asleep you are no longer in control of your breathing. One of the commonest bad habits when sleeping is mouth breathing and snoring. If you awake in the morning with a dry mouth, the chances are is that you have been mouth-breathing in your sleep. If you snore you almost certainly have been mouth-breathing. So how do we stop this when we are unconscious? The simplest solution is to use a thin strip of micropore adhesive tape as used to secure dressings. You can use one centimeter wide tape, tear off about ten centimetres, fold over one end, it's a good idea to reduce some of the stickiness by pressing it on your bedclothes a couple of times then place it diagonally across your mouth. You will still be able to talk and breathe through the corners of your mouth but it will remind you to keep your mouth closed. When you get used to using the tape this way you may need to begin to place it horizontally across your mouth to ensure you do keep your mouth closed. Don’t forget to make sure your nose is clear before going to sleep by doing the nose clearing exercises if you need to. Many people have found this simple procedure has stopped them from snoring and that they have the best sleep ever. The next episode 12 will be about When You Are Ill. If you haven’t yet downloaded the book to accompany this course entitled “The Buteyko Guide to Better Breathing & Better Asthma Management” by Michael Lingard, Click HERE

Asthma Episode # 8 Step Exercises & The Extended Pause Hi, this is episode eight of Escape from Asthma entitled Step Exercises and The Extended Pause. As part of your breath retraining wouldn't it be good if you could speed up your breath training while out for a walk or while walking to work each day? Well this is exactly what the step exercise allows you to do. Remember what we are trying to achieve is a change in your breathing through a re-setting of your carbon dioxide receptors in your body that control your rate of breathing. Every asthmatic is over-breathing and their receptors are trying to maintain a lower level of carbon dioxide than is normal and healthy. The Buteyko exercises you have been doing have been gradually accustoming the receptors to accept a higher level of carbon dioxide through relaxation and perhaps reduced breathing with the accompanying slight “air hunger”. If we could apply more pressure on your receptors to get used to a higher level of carbon dioxide, that would speed up your recovery of normal breathing and reduce all your asthma symptoms. Step exercises do just that. Very simply next time you are out walking, firstly remember to only breathe through your nose and pace yourself so that you can even when going uphill. When you are ready just hold your breath on an out-breath and see how many steps you can do before you feel the need to breathe in, counting in your head, then breathe in through your nose and continue on your way until you feel your breathing is comfortable again, when you can repeat this step counting with another breath hold after exhaling. Try to steadily increase your count each time, each time returning to normal nose breathing as you walk. This is a very powerful exercise that will speed up your progress. You may find the next time you do your Buteyko exercise after such a walk your Control Pause will have increased notably. This is the main exercise that children are taught when leaning the Buteyko Method, there is a rough conversion rate of steps compared with the Control Pause, divide the number of steps you can achieve with a breath hold after exhaling by two should equal your control pause, many children achieve up to 100 or more steps by the time their breathing is back to normal which would be the equivalent to a Control Pause of over 50 seconds. The second subject in this episode is how to replace the use of your reliever medication with an Extended Pause. The next time you feel you need to reach out for your reliever puffer, because you feel wheezy or tight chested, try to first relax, breathe in gently then out and hold your breath a little longer than you would for a control pause, until you feel the need to breathe in quite strongly, then breathe in gently through your nose followed by a minute of relaxed breathing. Then breathe in and out gently and hold your breath again for an extended pause as before, if after another minute of relaxed breathing you still feel you need to use your inhaler, take one puff followed by two minutes of reduced breathing. Most asthmatics find that more times than not, this simple exercise is effective and they can avoid using their reliever. This is a great achievement, to become less reliant on always having to use the puffer. Initially you may still need the reliever but with time you will find the extended pause followed by a short period of gentle reduced breathing will replace your puffer except in extreme situations. When you do use your reliever remember to follow with a few minutes of reduced breathing as the reliever medication does open up the airways but also increases your breathing rate. Try both these new exercises out over the coming days until the next episode when I will introduce you to three exercises you may use when you feel your breathing has begun to get worse for whatever reason, these exercises are the three Anti-Hyperventilation Exercises. Remember you can revise on most of the information taught in these episodes in the accompanying ebook “The Buteyko Guide to Better Breathing and Better Asthma Management” you may have already bought from Lulu.com, if not click HERE You might still want to purchase my new book entitled "Better Breathing Means Better Health" to record your exercises now and in the future, and to be a reference book HERE

Escape from Asthma Episode # 9 Anti-Hyperventilation Exercises Hi, this is Michael Lingard welcoming you to episode nine of Escape from Asthma. With the best will in the world every now and again you may find your breathing is getting out of control. This may happen at times of severe stress, when ill or after some trauma. Wouldn’t it be useful to have a simple exercise that you could rely on to bring your breathing back to normal? This is the job of the three anti-hyperventilation exercises I shall tell you about now. The first one is particularly useful as you can do this anywhere, at home, at work or even in company and people will not realize you are doing it. The concept behind this exercise is that when we start to over-breathe or hyperventilate , the gap between breathing out and breathing our next breath in gets very small or sometimes nil, so this exercise teaches you how to reintroduce this essential gap. Breathe in and out through your nose two times then pause your breath for a count of two in your head. Repeat this again. Breathe in and out through your nose two times, pause your breath for a count of three in your head. Repeat this again. Breathe in and out through your nose two times, pause your breath for a count of four in your head. Repeat this again. Repeat this each time increasing the pause up to a count of ten or as close as you can comfortably manage , then repeat the exercises but reducing the pause each time . Breathe in and out through your nose two times, pause your breath for a count of nine in your head. Repeat this again. Breathe in and out through your nose two times, pause your breath for a count of eight in your head. Repeat this again. Continue this way until you have reduced the pause to a count of two. Follow this with five minutes of reduced breathing if you are an asthma sufferer. This exercise is useful for overcoming an asthma attack on waking or for when going into an anxiety-provoking situation. It is called the “Rescue Exercise”. Use it when feeling tight-chested, when you need help getting off to sleep, when recovering from physical exercise, for mild claustrophobia, before doing your Buteyko exercises when you don’t feel ready to do them or whenever your breathing is too fast or too deep. Practice this exercise so that when you need it you will find it easier to do. The second Anti-hyperventilation exercise is more mechanical as you will need a watch with a second-hand to do it. Breathe in for two seconds, breathe out for three seconds then pause your breath for two seconds. Repeat this. Breathe in for two seconds, breathe out for three seconds then pause your breath for three seconds. Repeat this. Breathe in for two seconds, breathe out for three seconds then pause your breath for four seconds. Repeat this. And so on until you get to a pause of six seconds for a panic attack situation or up to ten seconds for asthma if possible, then reverse the exercise each time reducing the pause until you are back to a two second pause. This exercise is useful for overcoming hyperventilation attacks but not for asthma when your breathing is excessively fast, to help getting a child off to sleep when the parent gives the instructions, for dealing with anticipated stress or for an adult to calm an upset child. The third Anti-hyperventilation exercise is similar to the step exercises you learnt about in the last episode. Walk for perhaps three steps while pausing the breathing, breathe in and out through your nose twice. Walk for five steps while pausing your breathing, breathe in and out through the nose twice, Walk for eight steps while pausing your breathing, breathe in and out through the nose twice, Repeat this until you pause your breathing for up to twenty or thirty steps and you are feeling calm, then take the exercise backwards. You are walking all the time whether pausing your breathing or taking breaths. This exercise can be used to overcome an asthmas attack on waking, or for going into an anxiety-provoking situation. For warm up or warm down at sport, or for getting out of a place with irritating fumes or odours that may trigger an attack. Always adjust these exercises to suit yourself and the situation. A person with emphysema may have to breathe three or four times between pauses and the pauses may be for very short counts of one or two repeated more often. A person with anxiety may only be able to achieve a breath hold of five seconds for example; in this case they should stay on a maximum of five seconds till they feel comfortable going higher. Do not stop these exercises on the high pause count, always return to the shortest pause. Stopping on the longest pause may set off hyperventilation again. These exercises are reviewed in my ebook “The Buteyko Guide to Better Breathing & Better Asthma Management “ HERE

Asthma Episode # 6 Checking Your Progress & The Mini Pause Hi, Welcome to podcast episode six of Escape from Asthma. We shall be checking your progress and introducing the Mini Pause. By now you will have probably done a few Buteyko Exercises and recorded them on a worksheet or in the Buteyko Guide to Better Breathing & Better Asthma Management. In the last lesson I suggested you plot the average of each start Control Pause and end Control Pause. You will find your control pause will vary from day to day and also during the day depending on many things, so don’t be surprised if some days your exercises are not as good as you expected, what we are looking for is a slow steady improvement . This will always come if you persevere. You may improve your control pause by just a few seconds each time you do an exercise, perhaps increasing it by 3 to 5 seconds from start to finish but usually you will find by the time you do your next exercise your control pause will have dropped a little, this is normal. There are many ways of reducing this effect. The first thing to try to remember is to keep your mouth closed as you go about your daily routine, breathing only through your nose. Don’t forget to do the nose clearing exercises if your nose gets stuffy. Just being aware more of how you are breathing will help, if you catch yourself breathing heavily, just take a moment to think “reduced breathing”. This is something you can do throughout the day , anywhere you get delayed , in a supermarket queue, at traffic lights or waiting on the phone, rather than get stressed you can use these moments to do some more reduced breathing. The good news about breath training is that exercises are only needed until your breathing returns to normal, then you can stop doing any exercises and your breathing will continue to be good. This is because what we are doing is re-setting special receptors in the brain that control our rate of breathing. Every person that is over-breathing is doing so because their receptors are telling them to. Once you have changed the receptors they will keep you breathing normally. Curiously our breathing rate is not governed by the oxygen in our body but rather the level of carbon dioxide. Ideally this should be kept at around 5-6% when breathing normally but every asthmatic will have too low a level of carbon dioxide probably nearer 3-4 % and this is one of the major causes of all their symptoms. So if your progress is not as fast as you would like you can try an additional simple trick when doing your reduced breathing; just try taking slightly smaller breaths in and breathing out more slowly so that you feel a little “air hunger”. You would like to breathe a little more but it is not stressful or anxiety provoking. What you are doing is pushing against your carbon dioxide receptors, getting them used to accepting a slightly higher carbon dioxide level than they have been used to. If this is in anyway unpleasant then revert back to just relaxation as the way to do your reduced breathing. Something else you can do to help keep your breathing better between exercises is the Mini Pause. The Mini Pause is exactly what it suggests, a breath hold after exhaling of just 3 to 5 seconds, then return to normal breathing. You can dot Mini Pauses in at any time during the day whenever you think about your breathing and this will help maintain a higher control pause. Some people may do up to a hundred during the day. Later on in the course we will talk about an exercise you can do when out walking. The next episode will be about food and your breathing. Did you know that what you eat affects the way you breathe and the way you breathe affects how you eat? If you haven't yet purchased the eBook "The Buteyko Guide to Better Health & Better Asthma Management" click HERE to access it. For recording your exercises and more background information purchase "Better Breathing Means Better Health" HERE

Escape from Asthma Episode#5 Hi! This is Michael Lingard bringing you episode five of “Escape from Asthma” entitled getting started. Now have completed one Buteyko exercise you can begin to do more on a daily basis using the worksheet you have downloaded and printed off, my book "Better Breathing Means Better Health" fror recording your exercises and for revision HERE or the booklet The Buteyko Guide to Better Breathing & Better Asthma Management you may have purchased from Lulu.com.HERE Try to do at least one exercise in the morning and perhaps two in the evening, you can choose how long you spend doing the reduced breathing depending on how much time you can spare. If you want a short exercise that will take less than 10 minutes make the reduced breathing just three minutes long each time but if you have time you will get better results with a reduced breathing of five minutes each time giving you an exercise that will take about 15 minutes. You should find each time you do an exercise your control pause will rise from start to finish, and your pulse will fall or remain unchanged, depending on how far above your normal pulse rate you were at the start of the exercise. There are a few tips you can note when doing the exercises. Firstly make sure you are relaxed and undisturbed before beginning an exercise don't try to push your control pause for breath hold to try to increase the control pause, the control pause should always be the maximum comfortable breath hold and should not be in any way stressful. When doing the reduced breathing there are many ways patients achieve this but it is always through relaxation. Remember to be sitting comfortably feet on the floor, all muscles throughout the body relaxed, eyes closed, mouth closed, only breathing through your nose. Most people find it helps to visualize some favourite scene, for instance by the sea on the beach or in the garden or by a gentle flowing river. Whatever the scene you use, try to focus on small details there, so as to take your attention away from the daily problems and chores, to quieten your mind. This is not the same as meditation, since you need to keep aware of your breathing and relaxation. Some people find listening to certain music can help them relax more. Whatever you choose you will know you have found the right way if your exercises give good results. I usually suggest plotting the average of the start control pause and end control pause. If you use a computer you can do this easily on Microsoft Excel or similar programs, these programs will allow you to add a trend line also to clearly see how you are progressing. You may decide to monitor your progress this way once a week. In the next episode we will discuss what to do if you find you are not making progress and not achieving an increasing control pause. I will introduce some simple things you can do during the day that will help improve your breathing habits. It will help for you to read the sections on reduced breathing in the workbook suggested

Asthma Episode #4 Nose Clearing & Your First Buteyko Exercise Hello this is Michael Lingard welcoming you to “Escape from Asthma” episode 4, “Nose Clearing and Your First Buteyko exercise”. Nose breathing, an aid to better asthma control. Perhaps the simplest advice is to try to always breathe through the nose. Why? Because the nose functions to deliver air to the lungs in as perfect condition as possible. It makes over-breathing physically more difficult simply because of the smaller size of the nostrils compared with an open mouth, it filters out most of the dust and particulates found in the atmosphere, it moisturizes the air when it's dry, as in centrally heated rooms, delivering air that doesn't irritate and dry out the delicate membranes of the lungs, it conserves water and helps reduce the risk of dehydration, it contains active organisms that trap and destroy many potential infective agents in the air we breathe, protecting the lungs from infection, it is also found to be responsible for the production of up to 50% of nitric oxide in our body when we breathe normally through our nose. Nitric oxide has many vital functions in the body that are still being discovered, we know nitric oxide can dilate blood vessels and improve circulation hence its use for treatment in angina. When people have not been habitually nose breathing for many years it may take a little time and perseverance to retrain the nose to do the work of breathing it was designed for. A Buteyko Conference I attended in Brisbane a marathon runner told, how with Buteyko Training she had learned to nose breathe throughout the entire marathon and had improved her performance by doing so. Many Olympic athletes in Australia and New Zealand have undergone Buteyko Training to improve their sports performance, endurance and recovery. What if it is difficult to breathe through the nose? There is a saying “If you don't use it you lose it!”, this seems to be what many people are found who have difficulty breathing through their nose. However it is the experience of all Buteyko Educators that with specific exercises and perseverance practically everyone can relearn to nose breathe easily. Whether there is a history of chronic catarrh, deviation of the nasal septum, polyps, old injury or any other condition, everyone can improve their ability to nose breathe. Two simple exercises are taught to help regain normal nose breathing capabilities. Nose clearing exercise number one. On a normal out-breath, hold your nose and keep the mouth shut, and nod the head forward and backwards about eight times gently, then released the nose and breathe gently through the nose, always keeping the mouth shut. Repeating this up to 3 times will clear most stuffy noses and mild blockages. You may need to repeat this procedure a number of times in the first few days until the nose remains clear. Note clearing exercise number two. This is similar to the first exercise but more effective when the congestion or blockages are more severe and long-standing. On an out-breath hold your nose, keep the mouth shut and walk as many steps as you can. When you feel the urgent need to breathe, keep your mouth shut, release the nose and breath in gently through the nose. Repeat till the nose becomes clear. Despite the simplicity of these exercises they have been repeatedly shown to work remarkably well. Remember always breathe through your nose it's what it's therefore. Reduced breathing. Since Professor Buteyko claimed asthma is a disease of hyperventilation or over-breathing, a substantial part of the full Buteyko course is spent teaching patients how to reduce their breathing. This is probably the greatest conceptual hurdle for asthma sufferers to overcome, and reasonably so! They find themselves breathless, struggling to take another breath, then to be told they are breathing too much and should reduce their breathing to overcome the symptoms takes a great leap of trust initially. It is only when they understand the physiology of tissue oxygenation which is part of this training does it then makes sense to them. The basic background is that triggers or stresses cause us to hyperventilate and the hyperventilation produces the symptoms. Some people require a lot of individual support and help to learn to reduce their breathing and to break often a lifetime's habit of habitual chronic hidden hyperventilation, others find it easier to learn quickly. At its simplest level the secret is to be totally relaxed, as Professor Buteyko said “Be soft as a cloth”. When we clench our fist we need more energy hence more oxygen to meet the muscles demand, hence more breathing to provide the oxygen. If all muscles are relaxed, a demand for oxygen goes down and are breathing is reduced. If we then relax our breathing muscle, the diaphragm, breathing is reduced further. Because some people may initially have unpleasant reactions when they do reduced breathing they are carefully monitored during training to avoid this, but if reduced breathing is achieved only through relaxation most people will not suffer any ill effects. There are many tips and techniques which we will give to help people individually with this vital component of training. The long-term aim is to alter our breathing habits so that all our breathing becomes “reduced breathing” or in other words we return to normal breathing. At this stage further exercises are unnecessary. Thus reduce breathing exercise are a short-term training and become unnecessary when normal breathing is restored as the new habit. So how do we get so bad? Apparently man was not the hunter but the prey and our survival depended on fast reactions to danger, the fight or flight reflex evolved that was life-saving for our ancestors but is a potential health hazard for us today. Repeated stressors for modern man with little or no physical activity, leads to raise heart rate, increased breathing, increased blood directed to muscles increase clotting of blood, reduced immune system activity, increased sweating, and increase histamine production. Our body gets locked into a state of anxiety, our carbon dioxide receptors get used to this low level of carbon dioxide and our over-breathing is maintained. We become hidden chronic hyperventilators. There are two possible reasons that seem to make sense in the West, we are subjected to recurrent stressors from an early age and there is a culture of deep-breathing. It is primarily the recurrent stressors that leads to a chronic hidden hyperventilation but also because Western man has developed a culture of over-breathing; we are encouraged to breathe deeply when we are children, when we are stressed and whenever we take exercise or do keep fit. This is quite the reverse in the East where a perfect man was once judged to breathe “as if not breathing” in other words very softly and quietly. We can now do our first Buteyko exercise, just record this simplified exercise on any notepad at hand. Write down eight headings across the page. Control pause, pulse, reduced breathing, control pause, reduced breathing, control pause, pulse. If you have difficulty finding a pulse on your wrist don't worry at this stage just leave this section blank. Now check your control pause and record this under the CP heading, if you can easily find your pulse, count the number of beats in 15 seconds and multiply by 4 to give your pulse rate per minute and record under pulse. Now make yourself comfortable, sitting upright and try to totally relax, close your eyes and try to keep your mind quiet by imagining some pleasant scene in a beautiful sandy shore on an island, a special garden or any picture that keeps your mind occupied quietly. Keep your mouth closed and breathe gently through your nose. Keep reminding yourself to be completely relaxed. If you have a timer set it for three minutes. When the timer rings open your eyes and when you are ready check your control pause again. Record this control pause on your notepad. Now, once again return to relaxation for another three minutes setting the timer as before. When the timer rings wait for about a minute before checking your control pause again and your pulse if you're able. The minute wait is to measure what your breathing is now like after the exercise. If you have been able to relax well you should find that either your end control pause is a little higher than your start control pause or your end pulse is lower than the start pulse. This was your first simple Buteyko exercise, well done. Before the next episode download the Buteyko work sheet and print off copies for future use, you will find this at www.totalhealthmatters.co.uk/Worksheet.pdf or you may prefer to buy the companion eBook "The Buteyko Guide to Better Breathing & Better Asthma Management" HERE or my book that accompanies this podcast for recording your exercises and further studies entitled "Better Breathing Means Better Health" HERE

Asthma Episode #3 What’s Your Control Pause & How’s Your Breathing? Welcome back to episode three of escape from asthma entitled “What's your control pause and how is your breathing?” Now you know your control pause, what does it mean and how can you improve on it? As an asthma sufferer I will be surprised if your control was much higher than 20 seconds as most patients I have taught with asthma have a control pause in the teens anything from 13 to 19 seconds. If your control pause was under 10 seconds you are breathing almost 3 to 4 times more than normal and need to try to change this urgently because your medicine will not change your breathing, but will simply control the symptoms. If you achieved 20 to 25 seconds with your comfortable breath hold your breathing is about 2 to 3 times more than normal. A control pause of 25 to 35 seconds still means you are over-breathing, almost twice much as you need but you will only have problems when under stress or hit by any of the triggers that make your asthma worse. If your control pauses 35 to 45 seconds it is good for any asthma sufferer, but you will still benefit from improved breathing in many other ways. It is very unlikely that your control pause was over 45 seconds as this would mean your breathing would be normal, a very rare situation for any asthmatic. A control pause of 45 to 60 seconds is what we should all try to achieve and this will be the target for this full training course. If you have any doubts that your asthma is not due largely to over-breathing you could try and purposefully breathed heavily for a minute or so and you will properly feel many of your symptoms coming on. You may in fact need to take medication to help reduce the symptoms after this exercise. However I would not recommend this procedure except under the supervision of your doctor or asthma nurse. You may have been given two types of medication, Reliever medication that you can use whenever you feel tight chested or wheezy, this opens the airways but also increases your breathing rate. If you are using the reliever medication more than twice a week you will have been given a Controller medication, this is a steroid that will reduce inflammation of the airways and calm your breathing down. You may have been told to take the controller medication on a regular basis, if so, that is what you have to do until your breathing has improved so much that you don't need any reliever medication and don't have any symptoms. At that stage you can discuss with your doctor ways of reducing your controller medication safely. At the end of this course we will also give you advice on how to do this. So just to let you know what the rest of this course will cover I’ll give you an outline of the next episodes. Already you have been advised to try to always breathe through your nose and not to mouth breathe. However many people find it difficult to nose breathe because it is congested or stuffy, this is in part because they haven't been using their nose in the past and as the old saying goes “If you don't use it, you lose it!” So the next episode will tell you how to unblock and clear your nose to get it back to perfect working order. Later you will be told to download a free workbook that summarizes most of the course content and you will use it to record your exercises. You will learn how to reduce your breathing through relaxation, you will have advice on good posture for better breathing and what is the best way of avoiding over breathing when asleep. You will learn how to check your pulse, how to reduce coughing bouts and a later episode will explain how certain foods may cause a problem for asthmatics, and you will be given a dietary screening that will help you improve your diet at the same time that will improve your breathing. You will learn how to avoid mouth breathing when talking and how to use the control pause or reduced breathing as an alternative to your reliever medication. Towards the end you will learn about anti-hyperventilation exercises that you will be able to use whenever you feel your breathing is getting out of control, at times of stress or after exercise. You'll be told what danger signs you should be aware of and went to see your doctor. And finally when you have improved your breathing you will be told how to stop exercises and monitor breathing with just a minute check-up each day. You'll be given a summary of the Buteyko Method for your doctor to read so that he or she knows what you're doing and can help you on your way. The next episode is entitled “Nose Clearing & Your First Buteyko Exercise” At this stage you might prepare for the full course by buying the eBook "The Buteyko Guide to Better Breathing & Better Asthma Management" HERE or my book that accompanies this podcast entitled "Better Breathing Means Better Health" HERE

Escape from Asthma Episode 1 The Buteyko Method & How It Helps Asthmatics. This is a series of fifteen five to ten minute episodes that will give you all you need to know about the Buteyko Method of Breath Training to improve the management of your asthma. This course of training is free and you will learn how you will be able to manage on far less medication, have better control of your asthma and have improved energy and sleep by simply improving your breathing and a few other lifestyle changes. The Buteyko Method has been subjected to clinical trials that have proved its effectiveness and millions across the world have benefitted from the training. Until now training was either in small classes or one to one courses and would cost hundreds of pounds and even internet-based courses have been over a hundred pounds usually. With the new facility of the podcast we can offer quality training to every asthma sufferer who has access to the internet for free. If you find this course has been useful, you may want to explore the full potential of the Buteyko Method and seek further training and help from a Buteyko Educator where you live. When you decide to take this course you may want to buy my book I published to compliment the podcast course. It will give you far more information about the method and also has a section for recording your breathing exercises, entitled “The Breath Connection - The Buteyko Guide to Better Breathing & Better Health” just click HERE to view or order it. Breath training is a powerful tool for healthcare and will usually change the need for medication significantly. You are advised to discuss this with your doctor or asthma nurse before commencing this course and to review your progress from time to time with your asthma practitioner. You might want to buy my book to help explain what you are doing, entitled “Doctor’s Guide to the Buteyko Method” that outlines in medical terms the essentials of the Buteyko Method. HERE Make sure you listen to the episodes in order from 1 to 15 as each adds to the earlier ones. So let's begin with some facts. First, every asthma sufferer over-breathes or suffers chronic hidden hyperventilation and according to Professor Buteyko this is the main reason they have all the symptoms of associated with asthma. Professor Buteyko spent all his life studying the effect of breathing in health and disease. Now millions of asthma sufferers worldwide have discovered by learning to improve their breathing and a few other lifestyle changes they have been able to either eliminate all the need for medication or reduce the dosage by 75% or more. The first medicine to be reduced is reliever medication and once all reliever medication has been removed and the patient is free of symptoms, then they can begin to reduce the preventer medication with the guidance from their doctor. Safety is paramount in this re-education programme. You will learn all about the physiology of breathing and how over-breathing can generate the symptoms every asthmatic suffers from. It might be true that some people are predisposed to develop asthma because of genetics, but they also need to breathe badly to trigger the symptoms of asthma. Many parents are happy for their children to take asthma medications but we must realize every medicine carries adverse side-effects and if we can safely minimize the medicine required, that makes good sense. Many doctors have referred their asthma patients to Buteyko Educators and have had excellent results, but sadly these doctors are the exception and most will simply follow the drug protocol guidelines laid down by their professional body. You may ask, if this approach is as good as we are suggesting why is it not more widely used by the medical profession. They argue that more research should be done to confirm the benefits, and that would be reasonable considering the millions of asthma patients who would be affected, but sadly, most medical research is funded by the drug companies and they are not prepared to fund research that would demonstrate patients could manage without their medications. This especially is true since up to 20% of their income is derived from asthma medication and they have responsibility to their shareholders. The last major research trial was conducted in Canada and funded with a million dollars by a benefactor who had enjoyed the benefits of the Buteyko Method. So it would seem that if we are to wait until more research is done before accepting this approach to asthma management, we could be waiting a long time. Meanwhile you can decide for yourself whether to give it a try, it is safe, the commonest side-effect is the need for less medication, it’s free and will require only a few hours of your time doing exercises. The benefits will amaze you and you will be better able to control the condition yourself. In the next episode I will explain how asthmatics are different and what happens when they breathe is too much.

I get a lot of questions from fam such as yourself, wondering: "Zac, you do some weird, wild and crazy things. How do you get buy-in with someone who has an issue that is seemingly unrelated to do the things that you want them to do?" Maybe they're seeing you for wrist pain. Why the heck would I be breathing if my wrist hurts? Or maybe they're squatting. Why would filling my upper back up help me squat more effectively? I have both had many successes and failures explaining what I am doing. Through these trials and tribulations, I've broken down education into a four step process with one concept in mind: the outcome. Below, I break down what those four steps are, and how you can implement this strategy into your practice. Enjoy the video and modified transcripts, as well as the links I mention in the talk. The Outcome We are not focused on the outcome that we want as movement practitioners, but the outcome that the client wants. The client wants his or her wrist to feel better. They want to squat so they can get that badonkadonk like Big Z. And it is big, don't get it twisted. [caption id="attachment_5595" align="alignnone" width="525"] I had the second largest glute circumference out of my entire class in PT school. That's counting men and women. You can't mess with this.[/caption] The outcome is what we always have to keep in mind when are educating our people. Thoroughly understanding what outcome they want occurs by listening to them. Hearing their story. Hearing their concerns and what their barriers are. This is all incredibly important because it builds that rapport and connection, establishes trust with the person you're working with; a huge step in attaining buy-in. With the outcome in mind, here is how we can educate our people to let them know that the stuff that we're doing, while seemingly unrelated, is critical to helping them meet whatever outcome they desire. Step 1: Set the Stage I have a friend of mine. She's a dear friend. She's all about setting expectations. You want to let people know what they're getting into from the outset. No surprises. I never want to see this look during a movement consultation...nor do I want a kid for that matter[/caption] Usually, after a patient or a client has told me their goals, I assimilate them into the back of my head. Because throughout the whole educational process, I'm going to be peppering my story with that goal. My rap might start off like this: "Thank you so much for answering all my questions and telling me about why you're here. That's incredibly helpful for me because it allows me to make more informed decisions." I'm thanking them for playing an active role in this process. "Here's what we're going to do today. I'm going to take a look at just about everything on you." I've set the stage. They're going to get a very thorough evaluation. It's at this point where you can link the complaint to contributing factors. "Your whole body moves as a cohesive unit and works together." People understand this because I think we've all been in pain and know that we compensate. "A lot of times what can happen, in order to manage the stressors that you undergo both within your body and in the environment." I use "stress" very loosely, and I make sure I tell people that because I don't want to convey that people are stressed out and that's the problem (even though it probably is). I'll say things like a stressor could be the the mechanism of injury that the client had, or not sleeping well one night. Or a loss of movement could be a stressor. [caption id="attachment_5598" align="alignnone" width="525"] Where is the "oh my shit" part on this gauge?[/caption] "In order to manage those stressors, your body may utilize protective strategies, such as reducing movement in particular areas." This is how we can illustrate to our people why movement limitations happen. And this reigns true in pain or with our squatting example. Squatting might be challenging because the body has to work in a certain fashion. If unable to coordinate that, the body may take the path of least resistance to make that movement happen. A lot of times this can result in movement limitations. "Movement limitations can increase pressure and strain in particular areas." If you're in pain, maybe these limitations increase the amount of load on the wrist with opening doors. Now I linked the limitations with the problem. For squatting, movement limitations occur to make the squat easier, but they limit depth.   There will be an example boom I just linked it to the outcome. "We are going to focus on restoring those movement limitations. The hope would be that doing so will even out the workload distribution throughout your body, which can help with pain, improving limited tasks, or enhance fitness. Do you have any questions before we get started?" That's how I will end the talk. Usually most people are nodding along because most understand that we compensate when we're hurting or when we can't move. If one part of you is working overtime, then that probably means another place is under working. No one likes to work two jobs at once. Step 2: Show How the Movement Limitations They Have Relate to their Outcome. You've done a thorough assessment. You have a picture of where they can and can't move. Your job now is to show how these movement limitations are related to the main problem that they're seeing you for. If it's your wrist pain person. What I may say is: "Your wrist checks out great. So does your elbow! What I think is happening now is your shoulder doesn't really move so well, and that can be related to how well you can move air into your upper trunk. So what may happen is because this area is not moving effectively, your wrist may uptake more stress when doing the activities which are problematic. That extra workload may be a contributing factor to your pain. If we can improve your mobility, that may even out the workload distribution, reducing stress and helping with pain." Another great example is when someone's knee hurts when they walk. If they lack hip extension, the hip may move more forward, increasing stress on the knee. Loosening up the hips could reverse this. [caption id="attachment_5599" align="alignnone" width="525"] Yikes, what a lineup[/caption] In our squat example: "You may not be able to squat to full depth because the curve in your lower back is a bit deep secondary to a rib cage strategy that you are utilizing. It's harder for you to close the frontside of the body down. So what happens is as you descend down into a squat, you hit end-range much sooner, as some roundedness is required to go full depth." Whether that's pain or performance, you can see the common trend that I try to relate my findings to their goals. Improving these findings may lead to better movement capabilities, which ought to allow you to go back to the task at hand. In the pain case, because of reduced stress, in the movement case, because of greater options. Relate back to the outcome as much as possible. Step 3: Show how Breathing Can Influence These Limitations After I've asked if they have any questions about my spiel, I say: "we're going to start with an exercise focused around breathing. Your whole body is involved every time you breathe in and breathe out, and it's an easy way to impact how your body moves" In the wrist pain case: "You need a sturdy foundation for your arm to do all the wild and crazy things that needs to do. Since your arms and your legs are attached to the trunk, which is involved big time in breathing, we can utilize a particular breathing strategy to set a solid foundation for us to do the things we need to do with our arms." In the case of our squatter: "If we can have you effectively get the air out of the front, you'll be able to squat lower because you'll be able to bend in a way that we need you to." Readily admit that this is going to be a little strange. Because they're probably wondering how breathing will help their pain. It's an easy sell when it's a shoulder because most of your shoulder muscles attach to your ribcage. It's also easy for lower back pain, since the diaphragm attaches to the lower back. So to in the pelvis, since the goods are pushed downward with each breath cycle, impacting the pelvic floor.  All of those are easy sells. "I get that this is very strange. But if we can get you to do this effectively, I think you will see some pretty remarkable changes in some of the areas that I showed you were limited, especially once we start incorporating things with the arms in the legs." This is how you can bridge the gap from someone who has a distal complaint or someone who has a hard time rowing, reaching, or squatting. Step 4: Execute You've set the stage. You've shown how these limitations relate to the outcome that they want. You've educated them on how breathing can potentially impact their issues. Now you've got to deliver. [caption id="attachment_5601" align="alignnone" width="525"] No signature required[/caption] Execution involves expert level coaching with the task at hand; focusing predominantly on whatever is most important to reaching the client's specific outcome. As movement professionals, that's making sure that the breathing mechanics are immaculate: get as much air out as possible, pause, and keep abdominal tension during the inhale. That's going to set the stage for allowing multidirectional expansion of the thorax the abdomen and the pelvis. If we have the aforementioned breathing strategy and then we place the body in positions that it struggles to achieve,  we ought to be in bidness. If you want to up your coaching game, you'll want to sign up for my newlsetter and listen to some of my breathing talks. [yikes-mailchimp form="1" submit="Yes, I'd like to get better at coaching!"] The talks however, are no substitute for in-person coaching. That's where my seminar, Human Matrix, comes in. https://youtu.be/kkGEX8LqNhQ Sum Up To summarize. Set the stage. Let them know what they're getting into. Let them know how this comprehensive evaluation that we're going to perform will help them get their outcome. Show how the limitations that they have relate to their complaint. The limitations we've found may contribute to your complaint. If we can get you to improve upon these limitations, I think you'll be able to reach your goals more effectively. Show how breathing can influence these limitations. Your whole body is involved every time you breathe in and breathe out. Executing effective breathing can place air into restricted areas, improving mobility. This sets the foundation for the arms and legs to act to go into posiitions they cannot achieve. Execute. Make sure you are coaching the stuff that you are trying to do with your clients in the most effective manner possible. How do you get buy in for your interventions? Comment below and let the fam know!

All Science References & Sourceshttps://medium.com/@jonathanroseland/how-to-get-some-good-sleep-tonight-8d153fcf3b6 Connect with Jonathanon Facebookhttps://www.facebook.com/limitlessmindseton Twitterhttp://twitter.com/#!/jroselandon Google+https://plus.google.com/+JonathanRoselandon Gab.AIhttps://gab.ai/jroselandon Steemithttps://steemit.com/@jroselandOn Coach.mehttps://www.coach.me/users/18dbe22f0cb6519b290d

Welcome & thank you for taking time to pause with me today for this week’s episode of Peace in the Pause podcast. This week’s episode will be part educational and part experiential to explore today’s topic: Benefits to Better Breathing. The average person breathes in and out up to 23,040 times per day, but most of us do it inefficiently, taking short, shallow chest breaths while subconsciously contracting our abdomen. Although we are born belly-breathers, over time, as stress creeps in, and a natural response to stress—tightening up—restricts our breathing. An example we are probably all familiar with… you are sitting in an intersection and see someone run a red light, nearly hitting another car. A common response is to take a sharp breath in *gasp* and hold it. Over time, as we continue to react to stressful situations, we develop bad breathing patterns. The good news is we can change those breathing patterns and enjoy the benefits of better breathing. Enter the yogic practice of pranayama. Pranayama is the practice of breathing. There are a variety of types of breathing practices that provide different results like energizing, relaxing, and balancing. You might be asking “I breathe all the time, Gretchen, why do I need to practice breathing?” When we practice breathing and incorporate long, smooth exhales it supports the parasympathetic nervous system and activates what is commonly known as the “relaxation response,” reducing stress and its effects on your body and mind. Let me pause there… this thing we do, like 23,000 times a day, our breath, is a tool we can use to relieve stress? Now that is pretty great. With better breathing we can manage challenges better, be more focused, and feel better. This is because better breathing: Increases endorphins – boost mood, increases confidence Increase Oxygen – boosts creativity, improves metal clarity Decreases Cortisol – lowers blood pressure, reduces stress We gain many health benefits from better breathing. Some of them include: Purification of the lungs & blood Increased energy levels Reduced anxiety and depression With these kinds of benefits, who wouldn’t want to breath better? In future episodes we will explore different breathing practices, how to do them, and their benefits. First Breathing Practice – Notice Your Breath. Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on Stitcher - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

In this episode, Kathy and I will reveal "Why Better Breathing Doesn’t Always Lead to Better Health." Here are 7 of these reasons. Please listen to the recording to find out more. 1. You can’t control your breathing when you’re sleeping 2. You don’t know you’re not breathing well 3. You can’t control your sleep position or posture at night 4. Not all breathing is equal 5. The oxygen myth: Lack of breathing, not lack of oxygen 6. Despite high levels of oxygen in your bloodstream, it may not reach certain areas of your body under stress 7. Stress-Breathing Paradox _______________________________________ Shownotes   Sleep positioners   Neck positioners   Pillows for snoring   Wedge pillows for acid reflux   Unstuff Your Stuffy Nose Free Report   Buteyko Breathting - McKeown Podcast Interview   Why Zebras Don’t Get Ulcers by Dr. Robert Sapolsky   Breathing: The Master Key to Self Healing by Dr. Andrew Weil   Stop Smoking for the Last Time by George Wissing  

In this episode we are excited to be talking to Cole Clayton who is a health coach specialist focusing on breathing programs for kids. After suffering from breathing problems in his younger years, Cole became highly curious on the topic and made a strong link between regulation of emotion and proper breathing in children. Cole has seen transformational changes while taking his training to the classroom and became passionate about correcting breathing problems early on in life. So how do you know if your child has any breathing issue? Cole talks about the tell-tale signs to look out for, from subtle signs to bigger problems. He also shares some inspiring success stories of problem sleepers, with one young girl taking up to four hours to fall asleep due to breathing issues! We learn about factors that come into play in breathing problems and when it's time to step in and take intervention to improve sleep, mood and overall quality of life. Links & Resources Website: https://www.happykidsklinic.com/

Today's tip is an excerpt from the monthly Australian episode on HORSES IN THE MORNING. Fiona from Remote Coachjoins Glenn for a quick and useful tip about how breathing properly plays into riding better. Listen in...Support the show (https://www.patreon.com/user?u=87421)

In this episode Rebecca will teach you how to improve your breathing while playing the flute. She will give you some simple exercises that will transform your music ability. For even more info and video lessons visit http://learnfluteonline.com

READ MY LIPS' akaRadioRed goes beyond the typical blah-blah-yada-yada canned interview, engaging multiple guests in spontaneous conversations.   Are you an exhausted caregiver for the elderly? For 12+ years Carol Core was the non-paid family caregiver for 3 favorite “old people”—Mom, Dad and Uncle Earl. Her life was like a three-ring circus. She worked fulltime and fulfilled roles as a wife, mother and grandmother, while managing the care, health, finances and safety of these seniors. Passionate about caring for caregivers, she now considers herself an expert in “everything eldercare." Carol equips caregivers everywhere with information, time-savers and personal stories that can help them not only to survive the perils of eldercare, but also to live their own life after caregiving. www.carolCARE.net   Are you [or your bedtime partner] a snorer? Meet Tess Graham, physiotherapist and breathing educator. She observed early in her career that traditional deep breathing exercises, and coughing and lung clearance techniques, left some patients breathless, distressed, dizzy or fatigued. She altered her practice by instinct, but didn't grasp what she'd observed until she studied the work of Professor Konstantin Buteyko, (Russia), biochemist VA Kazarinov (Russia), Dr Claude Lum (UK) and Dr Gregory Magarian (USA). Over the last two decades, Tess has further developed the art of "breathing retraining" and delivered her ground-breaking Better Breathing programs to 5500+ people with extraordinary and consistent success. www.BreatheAbility.com      

Today's Guest: David Finsterle-Gawain, D.N.M., Pioneer, Innovator, Doctor of Natural Medicine D.N.M. is the Designation, received in 2004. | Doc David originated the Healing FUSION with Dr. Irina Kossovskaia in 2004. Both have spent the following years perfecting and educating to make it the cohesive program that it is today, helping people many times heal conditions previously thought even impossible. | Doc David Travels worldwide teaching and sharing his love and knowledge. He works with a number of modalities, covering a broad range from the physical through the emotional, so he is able to assist a large audience. David teaches or has taught internationally Specialized Kinesiology, Low Level/Soft Laser Therapy, Dental Proprioception, Family Constellation, Health Coaching, Nutritional Microscopy, Aspects of EFT, and Product Formulation, Better Breathing and Control Pause Expertâ?¦ Has extensive experience teaching Low Level Laser Therapy across North America since 2001, worked closely with Dr. Lytle with Dental Proprioception and the then newly introduced Q1000. Today find out 5 Ways Cold Laser Therapy Helps with Chronic Illness.

Robert Litman (Tucson, AZ), Founder of The Buteyko Institute Breathing Method and Director of Asthma Free Arizona. “Better Breathing for Asthma, Anxiety, Allergies, Chronic Fatigue, etc.” www.thebreathablebody.com Becky Straw (New York, NY), Director of Water Programs for charitywater.org, “Clean Water and Water Programs.” www.charitywater.org