Breathslim Blog - Featuring breathing exercises, breathing therapy and proper breathing techniques.

How to Have Clean Indoor Air this Autumn

How to have clean indoor air in autumn for better breathing and healthy living

With summer wrapping up, you’re going to spending a lot more time indoors. Sweater weather is lovely, but often doesn’t allow laying in the park all day like in the summer. It’s a cozy time, but the increase in airborne pollutants indoors versus outdoors isn’t as appealing. Factors like air circulation and moisture impacts air quality, but there are simple steps you can take to keep your family healthy and breathing clean air through the fall and winter.

Firstly, make sure to clean and replace filters in your air conditioning and heating units. Clean and efficient fans and filters in furnaces, dehumidifiers, and other appliance function optimally and reduce moisture in the home. You should also make sure that air vents between the inside of your home and outdoors is clean for dirt and debris and do an overall autumn cleaning.

Dust collects all over your home and circulates through the air, which you then inhale. Reducing dust that collects can make the air feel fresher, so vacuum the rear grills on your fridge. Be diligent about cleaning drip trays and fixing leaks, as this will prevent mold. Clear out your clothes dryer ducts and vents. Or give yourself a treat and hire some elbow grease.

When temperatures drop and the air becomes dry, invest in a humidifier. In addition to keeping your skin looking good, air with the right amount of moisture is beneficial for the lungs and feels better. This will also help you have a deep sleep with more energized mornings.

Get in on the Breathslim Buzz

woman telling secrets, pop art retro style illustration

Oscar Wilde once said, “The only thing worse than being talked about, is not being talked about” so clearly the folks at Breathslim® must be pleased their respiratory trainer is creating a buzz from websites such as Dude I Want That.

Known as a geek’s gift guide to gadgets, gear and novelties, Dude I Want That reports, “On the one hand, the Breathslim apparatus looks ridiculous. Like something the infirm folk would be required to use from a hospital bed or nursing home…On the other hand, Breathslim reviews aren’t bad.”

It’s true! The Max Fitness site confirms Breathslim is an effective way to combat insomnia and get a better, deeper sleep in general. “It was hard to get used to breathing with the stomach muscles and I had to consciously focus on inhaling and exhaling to ensure that my chest did not move,” reports Max Frankel. “After a few minutes, this new way of breathing became a decently natural process; while doing work on my laptop I had barely even noticed that this wired white hose was hanging out of my mouth! After 5 to 10 minutes, I began to feel a deep relaxation, a serious ‘wow’ moment. I turned to my girlfriend and told her that I felt like I had taken a sleeping pill. My mood was pleasant, I was drowsy, and before I knew it I was fast asleep with the Breathslim lying on the bed!”

Acupuncturist author Dr. Mark Sircus, Ac., OMD, DM (P) says doing breathing exercises with Breathslim can also benefit asthma sufferers as well as those seeking to lose weight, explaining, “This is the machine to use for your breathing retaining and it really is quite nice to blow bubbles as one increase the oxygenation of one’s cells and tissues…created to help asthma sufferers the Breathslim breathing device is serious medicine. Sold in the United States it is now being marketed for weight loss because it increased oxygen and metabolism to a significant enough level as to burn more fat thus helping to lose weight and keep it off.”

Internationally renowned scientist, writer and breathing trainer Artour Rakhimov, PhD adds, “If we practice continuously for, let’s say 15 to 20 minutes, our breathing pattern will be changed because the breathing center is going to adapt to higher CO2 levels. At once we finish the exercises there is a noticeable effect: breathing becomes slower and lighter; and that effect is going to last for many hours.” Yet the breathing expert suggests Breathslim may not help sleepers who breath through their mouths, nor will it result in weight loss without users adding additional exercise and other healthy habits to their lifestyle.

The review at Normal Breathing concurs, stating, “In order to achieve certain success with Breathslim, one needs to increase his or her morning body-oxygen levels. Correction of lifestyle risk factors is necessary for a more efficient breath-changing and life-changing project. Obviously, following two central rules of the Buteyko method (eat only when you are hungry and stop eating at the first signs of satiety) are also important for Breathslim to work.”

Of course, there’s no way to know if Breathslim can help you lose weight, gain sleep gain, renew energy or obtain a youthful glow unless you try it for yourself. The inexpensive drug and chemical free respiratory trainer is available at http://www.breathslim.com/buy_now/.

This Evening Routine Will Have You Sleeping Sound and Waking Ready

Evening rituals to get a sound sleep and wake up with full energy

It never seems to surprise how tired we feel after work, but still have sleepless nights. It’s a conundrum, but luckily there are methods to help unwind and set your mind to sleep mode at the end of an active day. After all, you need all the sleep you can get to do this all over again tomorrow and the next day, and the next day..

The best road to a good night’s sleep is with a good night ritual. Here are some items that you should put in your evening ritual, organized from first to last in the order to be done before going to sleep, but the order can be scrambled if you choose.

1. Close down digitally

This should be the last time that you engage with electronics for the evening. Check your email, Facebook, Twitter, and whatever other social media account, and then turn it on silent and put it away for the evening. If you use this device as an alarm clock, set that now.

2. Journaling

This is a time to check your schedule for tomorrow and review the past day, and then grab a notebook and write down stray thoughts and ideas. We recommend the analog paper and pen method because looking at a screen too close to bedtime actually contributes to sleepless nights, and you’re supposed to be “disconnected” for the rest of the evening, remember?

3. Light snack

Eating shortly before bed sounds a bit counterintuitive, but a light snack like yogurt and berries can actually help you have more energy in the morning.

4. Bathroom

In addition to your nightly bathroom routine, which gets you in the proper state of mind for sleep, a hot bath is the perfect way to loosen up and relax the body before hitting the sheets.

5. Visualization

Visualization exercises are great for focusing on your goals and recommitting yourself to them, but it also serves to disconnect your mind from the realities of day-to-day life, the stressors that can keep you tossing and turning. This is the time to think about your career aspirations, personal goals, or even just picture yourself sleeping – fake it until you make it.

6. Stretching

This is one more opportunity to loosen up the body and fill your lungs and blood with oxygen so you’re better rested and less stiff in the morning.

7. Read

Reading is another way to disconnect from the worries in your mind and the hassles of day-to-day life. Reading a good book distracts you while exercising your mind and providing joy.

Say “I do” to Deep Breathing

Deep breathing exercises for stress-free living!

Getting engaged is a big moment for anyone. But if it’s in front of millions of TV viewers, then it’s bound to add another level of stress, especially if the proposer is unsure the proposed with say yes.

Such was the case for Josh Murray when he asked Andi Dorfman to marry him on the finale of ABC’s “The Bachelorette” this season. In addition to becoming officially engaged, the two visibly engaged in deep breathing as the proposal took place.

As a former pro-baseball player Murray and his wife-to-be obviously know deep breathing can help calm the nerves. Although it’s unlikely many will ever be proposed to on national TV, they will invariably find ourselves in other stressful situations.

To calm yourself down, practice this simple breathing exercise: begin breathing deeply and slowly through the nose. Then hold for approximately three-to-five seconds before exhaling through the mouth. Repeat this act a couple times and you’ll soon feel calmer since this exercise can lower your heart-rate as well as your blood pressure.

Another exercise requires you to clench both hands into tight fists. As you push your arms and hands away from your body, open your hands out wide, and repeat. For a double-dose of calm, combine both the breathing and the clenching exercises into one.

A good way to make stress-free living part of your regular routine is to engage in 20 minutes of breathing exercises with the Breathslim® device. In addition to helping you breath better, it will also help you sleep sounder and awake with more energy and clarity to greet the day’s surprises—whether it’s having a rocky time at work or receiving an $85,000 rock in the shape of a Neil Lane engagement ring from “The Bachelorette” producers.

 

Combat Depression with Deep Breathing

Combat Depression with Deep Breathing Exercises

The world was stunned when the news of Robin Williams’s suicide surfaced. Unfortunately his story is not unique. Funnymen Richard Jeni, Charles Rocket and Freddie Prinze also committed suicide after losing battles to depression. Of course, one doesn’t have to be a professional comedian to suffer from this dangerous disease.

According to the Centers for Disease Control and Prevention, approximately 90% of people who take their own lives are diagnosed with depression or another mental illness. A report done in 2013 also suggests baby boomers suffering from depression are more likely to consider suicide than other generation groups.

To dull the pain of depression, many turn to drugs or alcohol but this only worsens the situation. Healthier options are available and must be used as part of a strategy to properly combat depression.

Often when a person’s mood is low, their breathing is shallow and constricted. This causes an inadequate supply of oxygen in the blood and can result in an emotional imbalance. Fortunately, there are simple breathing exercises to deepen one’s breathing and lighten one’s mood.

If you close your eyes and focus all your attention on breathing deeply, you can relax your body. This will allow you to open your mind and welcome in positive thoughts. Simply increase the depth of your breath so you are taking four or fewer breaths every 60 seconds. Try this for five minutes and see how much better you feel.

To be less depressed and more energized, try this exercise. First, sit on a chair with your back straight and feet flat on the floor. Reach straight up with both hands. Then, inhale deeply. As you hold your breath, squeeze your fists before exhaling slowly. Imagine you are pulling down on rubber bands as you lower your fists to your chest. Now, repeat this a couple more times.

When you’re almost ready to finish, cross your arms over your chest. Rest your fingers on your chest, with your wrists crossed in the middle. Drop your chin to your chest and inhale four short breaths without exhaling. Hold your breath before finally exhaling slowly through your mouth. Then, repeat for a few more minutes.

If this exercise sounds too complicated, you may want to first try basic breathing exercises with a respiratory trainer such as Breathslim®. This handy device can help you pay attention to your breathing and literally change your life for the better.

Four Breathing Exercises for a Calmer, Happier Kid

Breathing exercises for children

Being a kid seems fun and carefree, especially to adults. What grown up doesn’t want to be a kid again? What we don’t remember with our rosy glasses looking back is that there is actually a lot of stress already in that time. Kids act out, they explode, they deal with confusion and social pressures. Conscious breathing has long been a tool for adults to decrease stress, be more mindful, and more creative. Breathing exercises also work for children and gives them a lifelong tool to manage stress and cultivate inner peace.

Conscious breathing takes your out of operating on the sympathetic nervous system, which is the fight or flight response, and into the parasympathetic nervous system, which governs relaxation and receptivity. There are four simple practices that you can teach children, which they can master and graduate to higher level breathing exercise. Take a moment after lunch, while you’re in the car, or before nap time to go through the breathing exercises.

Flower breath

A flower breath consists of breathing in deep through the nose and exhaling from the mouth, as if you’re smelling a flower. You get bonus points for this tension-busting practice if you actually go out and smell the roses.

Hissing breath

This is similar to the flower breath, but drawn out. Breathe in a deep inhale through the nostrils and then exhale from the mouth to create a hissing sound. Extend the exhale as long as possible and slow down the child’s breathing speed for the rapid default pace. This translates to helping the child slow down mentally and physically, being more present in the moment.

Bear breath

The bear breath is perfect for getting ready for nap time as it is meant to reflect a hibernating bear. Breathe in through the nose and pause, and then exhale through the nose as well and pause. Inhaling should last about four seconds with a pause (when you’re all full of breath) for one or two seconds before exhaling for another four seconds. When your lungs are empty, there should be a second or two of pause before inhaling again, and then repeat.

Bunny breath

The bunny breath is the go-to for a fun game. It’s just three quick inhales through the nose, like sniffing, and then one long exhale through the nose. The result looks like a little bunny wiggling his or her nose. This exercise is also good for upset or frightened children who can’t seem to catch their breath. This exercise helps them connect to the exhale and their breathing instead of spinning out.

The Power of Yellow

Yellow fruits and vegetables help improve blood and lymph circulation

Vitamin C is the wonder vitamin of the food world. Two ways to improve blood and lymph circulation are to take on a diet rich in Vitamin C and by further oxygenating your blood. Yellow foods are high in antioxidants, especially vitamin C, and getting more vitamin C is simple because yellow fruits and vegetables are easy to find in the summer months.

To keep your teeth and gums healthy, help heal cuts, prevent inflammation and improve blood circulation grab a yellow fruit or veggie. Vitamin C can be found in lemons, yellow peppers, corn, summer squash, yellow figs, pears and kiwi to help prevent heart disease from better circulation. Don’t forget about pineapple, yellow apples and yellow watermelon!

To oxygenate your blood, the task is to breath deeper. With a respiratory trainer, the act of training your lungs and respiratory muscles to breathe most efficiently, you can increase the oxygen in your blood by 50 percent.  Many conditions are caused by poorly oxygenated blood like dark circles under the eyes, vertigo, varicose veins, blood clots and cold feet and hands. Heart disease and memory loss are a couple of the more threatening conditions that can be avoided by choosing to eat antioxidant rich foods and increasing your blood oxygen level.  A combination of yellow power foods and proper breathing can have a tremendous effect on your respiratory health.

Breathe deep and grab yellow.

Panic attacks and Breathing Exercises

Breathing exercises for panic attacks

You start to lose control of your body, your heart races, your head gets dizzy, and your palms are sweaty – yes, you are having a panic attack. Although the triggers vary greatly from person to person, the symptoms are pretty typical. This intense nervousness makes you become short of breath and even shake. You may feel like you’re having a heart attack, or going crazy – but you’re not. Panic attacks are actually fairly common, with more than six million Americans experiencing panic attacks annually. However, if they are a regular occurrence, you should talk to your doctor about panic disorder.

Did you know that a key component to avoiding and ending a panic attack is your breathing? There are breathing exercises that you can master to regain control of your body and nerves. Most breathing guides tell you to start by taking a deep breath, but at this point your lungs are full of shallow breaths that will only let you take another shallow breath. First, exhale completely. Let all of the air out of your lungs to create room for the new deep breath that you’re about to take.

Shallow breathing also creates the chest pain associated with panic attacks. It’s not your heart that is hurting, but rather the chest muscles. Shallow breathing, especially during a panic attack, also produces the feeling of hyperventilation and the dizziness that comes with it. Deep belly breathing quickly and effectively minimizes the symptoms of a panic attack. Oxygen calms the nerves and relaxes the body, physiologically solving an issue started most likely psychologically.

In order to achieve long-term results and actually decrease the occurrence of panic attacks, not just mediate them when they happen, invest in a respirator trainer, which provides the same physiological, nervous, and psychological benefits as belly breathing, and many more. The best part? Say goodbye to recurring panic attacks.