How to breath

I did not look for sources for the data… but interesting concepts here:

The link to the complete article by Jennifer Chase is included at the bottom of this post:

What if I told you oxygen alone was the main ingredient to a more energetic, vital, vibrant physique? What if I told you proper breathing could transform your core state of health and you’ve probably been doing it wrong this whole time?

Every single day your body burns off somewhere near 700 billion dead cells. That’s right. 700 BILLION old cells. BILLION! With a B! PER DAY!

Believe it or not, breathing is our body’s main source of detox. When we are not accustomed to sufficient breathing, these toxic, dead cells linger in our bodies without an efficient way out. …….

The definition of food is essentially anything your body takes in to maintain life and growth, therefore oxygen is an essential food to your entire organic structure. Most of us suffer from what is called “futile breathing,” which translates to us getting about 1/4 to 1/5 of the oxygen our lungs were designed to hold. This becomes detrimental to the whole system. A system which requires our cells to be fully oxygenated in order to process food properly and give us the energy we need to sustain a comfortable quality of life.

The capacity at which you breathe is a direct mirror to how efficient your entire body is performing. Meaning, if you are only inhaling 1/4 of your lungs air capacity, your body is only functioning at twenty-five percent of it’s innate amplitude. Twenty-five percent! That’s it! As a result, your body begins to betray you in a number of ways: Your energy levels decrease, your body begins to fill out in places you’d rather it didn’t and your immune system suppresses leaving you vulnerable to illness.

Breathing correctly actually changes your body chemistry. Your cells have two modes…..

…. In case you didn’t know, the lungs are your body’s primary excretory organ for releasing weight. Eighty percent of weight loss occurs when fat is converted into carbon and released through the lungs. The other twenty percent is what we release through sweat, urine and feces combined.

Another important function of the body that suffers due to lack of oxygen, is your digestive system. When your cells are starved for air, they are inefficient in delivering nutrients, amino acids and vitamins to their proper destination. This is why some of us always feel hungry no matter how much food we consume.

The majority of us tend to breathe into our chests. When we do this, we are releasing adrenaline into our system which consequently slows down our digestion. By breathing directly into our bellies, our nervous system goes off-alert allowing our muscles to relax, our immune system to function and our digestion to regulate.

……. Here are a few breathing exercises to get started with:

1x4x2 breath: This one was created by Tony Robbins when he was overweight, in his 20’s, after picking the brains of several successful weight loss subjects to find out what their permanent weight-loss methods all had in common. Can you guess? Oxygen. It starts with counting how many seconds it takes you to inhale to your lungs full capacity, then holding your breath for that number x4. And lastly, exhaling x2. So if it takes you 3 seconds to fill your lungs with air, it would be 3 seconds in, hold for 12 seconds, release for 6 seconds. Do 10 of these 3 times a day for best results.

Slow and steady: This one is pretty self-explanatory. Do this laying down preferably, and relax. Slowly inhale deep into your belly and allow it to fill with air, while then expanding into your chest as you inhale as fully as possible. Then slowly release.

Alternate nostrils: Breathe into one nostril deep into the diaphragm while holding the other closed. Hold for 5 seconds, switch finger to the other nostril, holding it closed and exhale out the other.

There are tons of exercises out there, give them a try! ………….


https://medium.com/@jenniferchase_45595/transform-your-metabolism-with-oxygen-cebbb4c1f6c1

The brain’s master chemical

This article about the brain’s master chemical, dopamine, is a little lengthy, but pretty informative and also gives ten natural ways to increase a person’s dopamine levels:

Christina Sarich, Guest in Waking Times

“Dopamine is the brain’s master chemical. This single neurotransmitter is responsible for a plethora of mental and physical processes. By learning how to stimulate your own dopamine levels naturally, you can overcome depression, anxiety, apathy, and fear, while boosting feelings of pleasure created by this amazing little neuron.”

“Dopamine is what rewards certain behaviors in us so that we do them again, and why certain drugs are so addictive. Cocaine, heroine and other opiates cause a dopamine “super reward”which makes their use highly desirable, until you experience the dopamine crash that comes once the illicit drug is absent from the physiology.”

“The opiates bind to the opiate receptors in the brain, increasing a dopamine release, but once gone, there is an ever-increasing need for more opiate (or other drug) to induce the same dopamine-high. This is what causes drug addicts to resort to ever increasing, negative behaviors to get their next “fix.” The dopamine high is that desirable.”

“In experiments conducted with mice, when the same nerve bundle that causes an opiate release was stimulated when they pressed a lever, the mice, left to their own devices, would press the lever thousands of times in an hour, due to the pleasurable feelings the dopamine would induce. A later experiment (conducted unethically on a human being) showed a similar response. Over the course of three hours, a person would press a button which triggered a dopamine dump thousands of times to get an immense emotional boost.”

“We get little dopamine dumps in our brains with less destructive behaviors – like making money, having sex, and even winning a video game, but there are dopamine boosting activities that can regularly boost our “pleasure” neurotransmitter, without causing an addictive backlash.”

“We have a certain number of dopamine neurons in the brain, and they are smaller than other neurons, making up less than 0.0006% of the neurons in the human brain, but we can stimulate the powerful nerve bundle in the brain that links dopamine neurons with their targets in the forebrain.”

“Dopamine does more than just boost our happiness quotient, though. It is also responsible for regulating our muscle movement, improving cognitive function, helping keep us focused, make decisions, evaluate problems and solve them, and regulating the secretion of prolactin.”

“Dopamine is undoubtedly, extremely important for our well being and happiness. Without high dopamine levels, we tend to experience depression, sadness, confusion, fear, negative thinking, rumination, and other emotional obstacles.”

“Following are some 100-percent-natural ways to increase your dopamine levels:”

Exercise

“Exercise elevates dopamine D2 receptors in the brain. It also happens to increase serotonin, and other endorphins in the body as well. Regular exercise can help prevent depression, reduce stress, and strengthen the mind just as much as it strengthens the body.”

Make a List and Cross Off the Things You Accomplish

“The brain dumps a little dopamine every time we successfully accomplish a task – no matter how big or small. To get even more dopamine “hits,” then break up big tasks into smaller pieces, and check them off one by one. This habit also has a tendency of keeping you moving toward your goals, and clearing the mental clutter in your mind.”

“The Principles of Self-Management state that if a task represents a change of 25% (or bigger change) in your life routine, you will feel disinclined to finish it, and often end up self-sabotaging or giving up. Conversely, making small changes (around 10%) keep you going in the right direction, and increase your pleasure.”

Eat Dopamine-Increasing Foods

“The essential amino acid, tyrosine is a precursor for dopamine. By eating foods that contain tryrosine, you can naturally boost dopamine levels. Find tryrosine in things like:

  • Eggs
  • Green tea
  • Milk
  • Watermelon
  • Coffee
  • Almonds
  • Bananas
  • Dark Chocolate
  • Yogurt”

Reduce Your Lipopolysaccharideds

“It’s a big word, but it is basically an endotoxin that causes your immune system to go berserk. Lipopolysaccharides also inhibit the production of dopamine.  By eating foods which protect the gut, such as yogurt, kefir, kimchi, and taking probiotics, you can lower your lipopolysaccharides, and allow dopamine to be created with ease.”

Detox

“While we’re on the topic of toxins, it is important to regularly detox. The accumulation of too many toxins in your body can prevent dopamine production. There are a myriad ways of detoxing, from green juicing, to taking activated charcoal, or doing a yogic master cleanse. The less toxic you are, the more super-charged your dopamine levels can get.”

Listen to Uplifting Music

“One of the easiest, and quickest ways to get a beneficial dopamine dump in the brain is from listening to music. Music creates “peak emotional moments” by making our brains “sing.”Music has been helping people feel uplifted since Paleolithic times. It’s that tried, and true.”

Get Creative

“It doesn’t matter if you express your creativity by doing arts and crafts, or writing an entire symphony, any creative activity increases levels of dopamine. Dance, take a figure drawing class, write a poem, cook something new, or even attack an auto-repair project with creative gusto, and you’ll be rewarded with higher dopamine levels.”

Start a Positive Streak

“Not only will this behavior increase dopamine levels, but it also happens to be the foundation for creating new, positive habits. See how many times you can do one new thing (like recycling your plastic or skipping soda) and mark it down on a calendar or tear sheet. See how long you can make the winning streak last.”

Supplement

“Dopamine levels can also be raised through supplementation. Try:

  • L-theanine increases numerous neurotransmitters in the brain, including dopamine. Green tea is a rich source of this plant compound.
  • Curcumin found prevalently in turmeric, effectively increases dopamine in the brain.
  • Ginkgo Biloba can raise dopamine levels.
  • Acetyl-l-tyrosine is a building block of dopamine, so a healthy dose of it supports the production of dopamine in the brain.”

Meditation and Yoga

“Meditation and yoga can effectively alter brain mechanisms that allow for bigger dopamine dumps. One of the reasons consistent meditators handle stress better, and usually feel good is due to an increase in GABA and dopamine. Meditation also releases us from the conditioned neural pathways which block the release of dopamine and other feel-good neurotransmitters.”