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[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy
#1

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

Its time for me to give back a bit. This tip has helped me quite a lot, with my energy levels and depression, and Ive used the search function, and no one else seemed to have mentioned it.

As I was searching the internet one day, I have discovered a breathing method called "Buteyko Breathing".
I was a mouth breather(well, mixed nose and mouth, but definitely breathed through my mouth) and I read from Mercola that its not the most healthy thing to do.

Apparently you are meant to breathe through your nose, as it has many benefits, such as warming, humidifying and filtering the air before it enters your lungs, produces nitric oxide(which lowers your blood pressure and increases your lungs oxygen-absorbing capacity), and as a side benefit helps you breathe less, probably.

So the first step to this is to switch from mouth breathing to nose breathing. I have tried to, and it takes some getting used to because it took me a week of effort to get rid of mouth breathing entirely. Now I can even do heavy exercise like weights or sprints without mouth breathing. It seems difficult if you havent tried before, but it really is easy once you have built up to it. What is difficult for me is nose breathing during sleep. Apparently you are meant to use surgical tape to tape your mouth(I used masking, not sure how healthy that is), to force yourself to breathe through your nose. Sleeping on your side will help you breathe less, and your left side specifically as your left lung is smaller.

The reason why breathing less is better is because the main reason you breathe as often as you do is to reduce carbon dioxide levels, not to increase oxygen levels. The oxygen levels in your blood are high enough that you only need to breathe approximately once a minute to get enough oxygen. So breathing more, contrary to popular belief does not make you more oxygenated. The Bohr effect http://en.wikipedia.org/wiki/Bohr_effect, states that:

"hemoglobin's oxygen binding affinity is inversely related both to acidity and to the concentration of carbon dioxide. That is to say, a decrease in blood pH which leads to an increase in blood CO2 concentration will result in hemoglobin proteins releasing their loads of oxygen."

Simply put, more carbon dioxide means that your hemoglobin(part of your red blood cells) releases more oxygen. Since you need the oxygen to be released, you actually want a relatively high level of carbon dioxide. Carbon dioxide also relaxes your blood vessels and your body in general. This is what causes hyperventilation, btw. The old recommendation for that is to breathe into a paper bag (to retain your carbon dioxide levels).

There are many ways to reduce your breathing. First, try to reduce or eliminate mouth breathing altogether, especially at rest. Including sighing, coughing and yawning. Keep your mouth closed when breathing. Exercising while keeping your mouth closed also helps a lot, but when starting out you may want to do a lower intensity(its better to nose breathe at a low intensity than mouth breathe at a high one). Exercising in general is really good as it raises your carbon dioxide levels.

There are also random Buteyko exercises you can do. I only know of two, because I am a cheapskate and dont pay for the courses, just reading stuff/videos online. The first, intended to unblock your nose, is to pinch it shut, keeping your mouth closed, nod your head up and down repeatedly until your nose is clear. The second, is to do the above, but not nodding your head, but simply holding your breath. You dont want to hold it for too long, as when you release your nose, you should breathe normally through your nose. Not heavily or through your mouth.

This is also a good indicator of how healthy you are. Take a small breath(in and out) through your nose. if you cannot nose breathe, a really tiny one through your mouth. Then close your mouth and hold your nose until you feel a strong urge to breathe, counting/timing how long you have done so. Then take a normal breath in and stop timing. If you did a big/heavy one, you did it too long.

<10 seconds means you are really sick/unhealthy. Most of these people are asthmatics
10-20s means you are relatively unhealthy
20-30s means you are average
30-40s means you are above average
60s+ means you have optimal health

Basically, at 60s you breathe the optimal amount. At 30s, you breathe double the optimal amount, 20s three times. At 10s, you breathe six times the optimal amount.

This stuff definitely worked for me, and isnt scammy. Try it for yourself. When I mouth breathed I went from 10-15s, to 30-40s on good days, 25s on average days. The longer I could hold it the more energy I felt I had on that day, and the less depressed I was.
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#2

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

There is also one yogic technique that involves breathing in and out of your nose, while holding one nostril shut, called Nadi Shodana. It is supposed to clean out negative energy inside the body. A lot of yoga purifies the oxygen inside your body, if that makes any sense.
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#3

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

I was a mouth breather for most of my life due to sinus issues but have slowly been switching to nose breathing. I started wearing breathe right strips on my nose at night and they definitely help open up the nose and stop mouth breathing.

Free sample here :

http://www.breatheright.com/offers

I sleep much deeper now and do not wake up with an itchy throat.
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#4

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

Quote: (06-08-2014 05:43 AM)redbeard Wrote:  

I was a mouth breather for most of my life due to sinus issues but have slowly been switching to nose breathing. I started wearing breathe right strips on my nose at night and they definitely help open up the nose and stop mouth breathing.

Free sample here :

http://www.breatheright.com/offers

I sleep much deeper now and do not wake up with an itchy throat.

Ive been wanting to try that for years, care to share more info?
How much do they cost? How many hours each one lasts? Do they cause addiction like most products? Meaning you cant breath properly without them anymore...
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#5

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

they are not addictive, it's just tape, fitted properly to an average persons nose. You could make it yourself, but it would just be a bit troublesome.

Some athletes like to wear nose strips:

[Image: image.jpg]

don't know how useful it is.
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#6

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

Made it to 68 seconds without struggle, oh yeah. Im always a happy guy but never thought those two things would be related
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#7

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

I'm without a computer for a few weeks but here's a little more about my experience with breathe right.

I have deviated septum, seasonal allergies, all that junk. I've been waking up for years with a sore throat...and I'm just now realizing that it's due to mouth breathing.

The price I get them for at Costco is like $15 for 44 strips. Most boxes come with a one/two dollar coupon though. So realistically it's not too much.

50% of nights I wake up with them 90% intact. The other half, they pretty much fall off, but it's still effective. The adhesive is very strong. You will want to wash your nose before and after using this product - to clean it for better adhesion and to remove the adhesive afterward. I use witch hazel, but another astringent or soap can be used.

In my experience, they are not addictive, but you WILL notice a difference when you stop wearing them. Because of this, I recommend you use this as a supplementation to any breathing work. As long as you are working towards a goal of nose breathing, these should be used to ease your way towards that goal. I have changed my breathing patterns and sleep MUCH better, but for the low price, I still sleep with them most nights. But like most medical remedies, YMMV.

As for snoring, I have no personal issues but have anecdotal evidence in favor of it.

Feel free to PM me with anything else. I will be exploring Butekyo once I return home and will report back.
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#8

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

Quote: (06-08-2014 09:03 AM)TravellingSoldier Wrote:  

Made it to 68 seconds without struggle, oh yeah. Im always a happy guy but never thought those two things would be related

Holy cow.

It means you are literally healthier than almost anyone else. Im so happy for you, keep up the good work!
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#9

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

Quote: (06-08-2014 02:33 PM)redbeard Wrote:  

I have deviated septum, seasonal allergies, all that junk. I've been waking up for years with a sore throat...and I'm just now realizing that it's due to mouth breathing.
Me too, tried the strips they will definitely be helpful for some people. They didnt do enough for me.
Ill be looking to schedule surgery this month, i cant stand this shit anymore.
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#10

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

@dog24 you should post a sheet during your recovery! I've always been interested in surgery but have always been advised against it by my ENT. What were the costs? I'd love to hear more about it because it's been a thought of mine. Every winter I get sick as a dog and I hate it.
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#11

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

Quote: (06-08-2014 05:43 AM)redbeard Wrote:  

I was a mouth breather for most of my life due to sinus issues but have slowly been switching to nose breathing. I started wearing breathe right strips on my nose at night and they definitely help open up the nose and stop mouth breathing.

Free sample here :

http://www.breatheright.com/offers

I sleep much deeper now and do not wake up with an itchy throat.

Thanks for this recommendation Red. Can't believe I've never heard of this before since I suffer from sinus and mucous problems that affect my breathing, but have only ever considered dietary and enzyme cures. The nasal sprays are just disgusting and last only a short time.

Will ask at pharmacies here in SA to see if they stock these kind of products. They look very interesting
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#12

[Datasheet] Slow, gentle/shallow nasal breathing for health and increased energy

While we're talking about nose stuff...another LITTLE change that has gone a long way is to switch off of traditional shower products (soap and hair products). This has been discussed endlessly in other threads for its outward benefits but I exclusively use Dr. Bronner's soap for my body and for the occasional hair wash. Unlike regular soaps, this doesn't irritate my nose at all and I feel so open coming out of a hot shower. Try to get the eucolyptus or mint flavor.

Even if you get the "unscented" or "hypoallergenic" drug store brands, these STILL have chemicals and scents in them, including SLS and dyes. Dr. Bronner's is the best.

Nadal sprays and diet have their limits. So does netipot, which I enjoy for relief but, I don't think that if you have chronic issues like myself, that it's going to be the miracle it's cracked up to be.
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