Month: June 2018

The Lavender essential oil uses and benefits are great and varied. When you first start using essential oils, you may not think of all the unique ways that you can use lavender or how it will ultimately benefit you.

 

Topical, Aromatic and Internal Uses

Lavender essential oil can be used topically, aromatically and internally to achieve wonderful health benefits. Some top lavender essential oil uses include:

• Skin irritation. Lavender has a soothing property which has made it a popular option for skincare products. There are many home skincare recipes that include lavender. You can use it to provide razor relief to avoid the irritation that comes post-shave. You can also cleanse and nourish your skin with an essential oil clay mask.
• Potpourri. Many dried flowers lose their scent. Don’t throw them away! Use some lavender essential oil drops to revitalize the lovely scent.
• Cuticle cream. A homemade cuticle cream made with lavender essential oil is a great way to bring moisture and health back into your dry skin and nails.
• Create a relaxing atmosphere. Lavender is widely known for the ability to promote relaxation which can lead to a restful night’s sleep. Its calming properties create a serene environment optimal for rest. Simply add a few drops of lavender to your pillows or bedding. You will inhale the aroma as you are drifting off to sleep.
• Sun burns. If you’ve spent too much time in the sun and find your skin irritated, reach for a bottle of lavender essential oils.
• Relieve tension. Lavender essential oils can aid in reducing feelings of tension when taken internally. You can diffuse lavender oil or take in internally. Its light, floral scent will help you to feel at ease and peaceful emotionally.
• Unwanted odors. Eliminating unwanted odors is one of the things that lavender essential oil does well. The fresh, floral aroma can mask any musky, pungent smells that may be living in your home. Simply spray a light mist from your lavender spray bottle into your car, linen closet or any other area that needs to smell better.
• Cooking. Lavender is used for its taste and fragrance. You can use lavender in cooking. It will soften the flavors in lemon sauces, citrus salads and more. Lavender oil also adds a flavorful twist to baked goods, desserts and marinades.
• Bee stings or insect bites. Due to its inflammatory properties, lavender essential oils can help to relieve insect bites or bee stings.[easyazon_image align=”right” cart=”n” height=”1100″ identifier=”B00PYS7R7M” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/61w%2BmcR5bqL.jpg” tag=”mcurle08-20″ width=”418″]

Lavender Essential Oil Health Benefits

In early Egypt, lavender was used in the tombs for perfume and mummification. 3,000 years after King Tut was entombed, there was still a faint smell of lavender. Today, lavender is still widely used and promotes the following health benefits:

• Lower anxiety and emotional stress
• Reduce diabetes symptoms
• Improves brain function
• Assists in healing burns and wounds
• Improvee sleep
• Restores skin complexion
• Reduces skin inflammation and acne
• Slows down aging with powerful antioxidants
• Relieves pain
• Relieves headaches 

 

How to Use Lavender Essential Oils

Essential oils can based in many ways. You can inhale them, use them topically, and even cook with them. How you will use lavender essential oil will be based on the intensity of the scent that you want to experience and the health condition that you are trying to treat.

Inhalation Method

Calming or Sleep aid and Hay Fever

Take 2-3 drops of lavender and rub it in your cupped palms. Bring your hands up to your nose and inahle to draw the scent all the way to your amygdala gland in your brain. This will calm the mind. After doing this, rub a drop on your feet, temples, writst or anywhere for an immediate calming effect on the body.This method also works well for hay fever and in crowded spaces to carve out your own personal space.

 

Directly Apply

Bee stings, irritations, burns
Take 2-3 drops of lavender essential oil and place on a minor burn. This will decrease teh pain and irritation. I recently burned my hand on some tea and luckly had my lavender. I tried this method out and there was NO redness, swelling or pain. There was NO sign of any burn. Lavender is amazing!

Cuts

Drop 2-3 drops of Lavender oil on a cut to stop bleeding, clean the wound, and kill bacteria.

 

Combine with a Carrier Oil
Eczema / Dermatitis

To use topically on a larger area, mix several drops of lavender essential oils with a vegetable mixing oil, such as sesame, or coconut oil. This is great for eczema and dermatitis. A friend of mine who suffers from eczema swears by this!

 

Strategically Dab a Few Drops
Great for motion sickness, nausea, and sunburned or chapped lips.

To alleviate the symptoms of motion sickness, place a drop of Lavender oil on end of tongue, behind the ears or around the navel.

Rub a drop of lavender oil on chapped or sunburned lips.

Conclusion

Lavender essential oil is well worth its cost. It has so many great properties and health benefits, it is an essential oil to keep in your medicine cabinet. You may discover that you are using it every day if you are running a household with little kids and need help to relax and fixing minor burns and bruises. One of the best things about lavender essential oils is that it smells great and unlike most perfumes, it is non-toxic. You can feel comfortable using this essential oil on your family members. Due to the fact that lavender essential oils are safe to ingest at a large dose of 80-160 milligrams, you should feel confident that any lavender oil that is absorbed through your skin while treating an inflammation will be safe for your body or your children’s body. However, to avoid gastrointestinal irritation, make sure that you keep the lavender essential oil doses to a minimum. Just use a few drops in cooking.

Be cautious if you are using lavender as a sleep aid and are currently medicating for sleep disorders. Lavender can enhance the effectiveness of these prescriptions. Lavender makes many people sleepy or drowsy. It is also advised to use caution taking any essential oils when you are pregnant and in the third trimester of pregnancy.

 

If you aren’t blessed with a friend who makes their own kefir and can share kefir grains with you when you run out, you may be wondering where to buy kefir grains. I accidentally allowed mine to die and had to order some kefir grains recently. I decided to shop on Amazon and discovered Lifetime Kefir grains.[easyazon_image align=”right” cart=”n” height=”381″ identifier=”B004RCSWGG” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/41KAUI1czcL.jpg” tag=”mcurle08-20″ width=”500″]

 

Lifetime Kefir Review

Name: Lifetime Kefir Grains

Website: Kefir Grains – Living Probiotic Enriched

Price: $8.08 + FREE Shipping

Owners: Lifetime Kefir

Overall Rank: 90 out of 100

 

Lifetime Kefir Grains, Product Overview

These are kefir grains about a tablespoon of kefir grains. The grains will enable you to make a healthy probiotic beverage. Milk kefir grains can be used repeatedly. These can be flavored with fruit or flavor extracts and can make a delicious beverage or smoothies.

You will save money over buying kefir in the grocery store. You simply add milk! You can also make kefir with alternative types of milk, such as coconut milk or almond milk.

The Good & the Bad

The Good:

PRO #1: You still have to keep the kefir alive once you get it, so make sure that you are continually feeding it milk or place it in the refrigerator if you want to slow down the kefir production.

PRO #2: The kefir grains make kefir from regular milk, coconut milk or almond milk.

PRO #3: The grains are hearty. You can be making kefir for years to come if you do it correctly.

PRO #4: The grains were delivered quickly.

The Bad:

CON #1: Kefir grains can die if you don’t feed them.

CON #2: Because they are being shipped to you, they could die in the process of shipping of not packaged correctly. However, I did not have that problem with my order. It arrived quickly and the kefir grains were still active and live.

 

Who are kefir grains for?

Kefir grains are great for individuals who need to improve their gut health. The grains enable you to make kefir from regular milk and save money at the grocery store. You will also have more healthy bacteria in home made kefir than you will have in store bought kefir.

 

Lifetime Kefir Tools & Training

No tools and training come with these grains. All you’ll get is the grains, so you’ll have to use google and YouTube videos to figure out how to make kefir, however, it is very simple.

 

Lifetime Kefir Price

The cost of the Lifetime Kefir grains is very competitive. It is less than you’ll find from the popular kefir culture companies. However, you’ll get a quality grain that will still be live and active. You’ll be able to produce kefir with their grains.

 

My Final Opinion of Lifetime Kefir Grains

This was my second or third time purchasing kefir grains in the last five years. I killed off a couple other sets of kefir grains by allowing them to dry out or accidentally threw them out. I had purchased my other grains from Cultures for Health, but I decided to give Lifetime Kefir a chance since they are less expensive. The product is very comparable at about half the cost.

These kefir grains produced a kefir that has a creamy texture in about 24 hours. The taste is clean and a bit sharp because it is fermented. However, I have found that adding some berries can counter some of that bitterness that naturally occurs with fermentation. [easyazon_infoblock align=”right” cart=”n” identifier=”B004RCSWGG” locale=”US” tag=”mcurle08-20″]

You can check out my hunger crushing smoothie recipe to see how I make plain kefir tasty! Check out my other post on what is kefir and how to make it.

Lifetime Kefir Grains at a Glance…

Name: Kefir Grains – Living Probiotic Enriched
Website:Amazon.com

Owners: Lifetime Kefir

Price: $8.08

Overall Scam Rank: 90 out of 100

VERDICT: LEGIT! This is a great kefir grain to purchase. The kefir grains are very hearty and will last a lifetime if you take care of them. Eventually, you’ll be able to split them and share them with your friends and family!

Dr. Konstantin Butyeko observed patients and discovered that one of the common themes among ill patients was that they were breathing quickly and with their chest. They were hyperventilating. Hyperventilating creates many problems within the body in addition to reducing the oxygenation of the body. It reduces the amount of oxygen available for every cell and organ to function properly. The body goes into self-preservation mode and suddenly, it is only utilizing the vital organs.

Chronic hyperventilation can lead to issues and health conditions that reduce our quality of life. People who are prone to seizures will trigger a seizure through hyperventilation. Breathing is mainly controlled through carbon dioxide concentrations in the arterial blood as well as the brain. Many people mistakenly believe that CO2 is poisonous. However, this “poison” controls respiration, which is fundamental for the function of our human body.

Physiological Health Benefits of Buteyko Breathing

Training your body to breathe correctly with slower, nasal and diaphragmatic breaths can have many positive effects on the body. The Buteyko Breathing Method helps to balance the gas exchange of carbon dioxide (CO2) and oxygen (O2) in your body.

1. Improved Vasodialtion. Physiological studies had demonstrated that hypocapnia (low CO2 concentration in the arterial blood) will constrict the blood vessels and eventually leads to reduced passage of blood through all vital organs. In turn, arterial hypcapnia leads to reduced oxygen release in tissue capillaries.
2. Increased cell oxygen levels. The oxygen levels of the cell are controlled by the alveolar CO2 and breathing. Hyperventilation causes alveolar hypocapnia (CO2 deficiency). This leads to cell hypoxia, or low cell oxygen concentrations.
3. Improved Oxygen Transport. The transport of oxygen depends on vasoconstriction and vasodialation.
4. Generation of Free Radicals. Free radical generation takes place because of the anaerobic cell respiration that is created by cell hypoxia. Therefore, antioxidant defenses of the human body are regulated by CO2 and breathing.
5. Reduced Inflammation. The inflammatory response as well as chronic inflammation, are regulated through our breathing. Hypoxia leads intensifies inflammation, therefore, hyperventilation naturally will increase inflammatory health problems and CO2 is a key anti-inflammatory agent.
6. Nerve Stabilization. The calmative and sedative effects of the carbon dioxide on nerve cells lead to increased stabilization of the nervous system. A lack of CO2 in the brain will lead to spontaneous and asyncrhonous firing of neurons. We can see the impact of this in people who have seizures, sleeping problems, addictions, depression and schizophrenia.
7. Blood pH Regulation – CO2 regulates the blood pH and other bodily fluids.
8. Muscle relaxation – The relaxation of muscle cells is normal at high CO2 levels. Hypocapnia causes muscular tension, poor posture and can trigger aggression and violence.
9. Bronchodilation. The dilation of airways, including the bronchi and broncioles are dilated by CO2. The constriction of the bronchi and bronchioles occur due to hypocapnia.
10. Rate and Smoothness of Breathing. The smoothness of breathing is controlled by CO2. A lack of CO2 will lead to “hypocapnic central apnea.” This is a scientific term to describe the origins of sleep apnea.

 

Nasal Breathing Is Key for Good Health and Stress Management

Yoga and deep breathing has long been touted as good for stress management. However, many people tell you to take a deep breath to calm yourself down. If done incorrectly, this action can have the opposite effect.

When you are feeling stressed, your breath can become faster, deepen and become noisier. Stress can trigger you to breathe through your mouth and your upper chest rather than your diaphragm. During a stressful time, it doesn’t make sense to amplify your current inefficient breathing pattern if you want to bring yourself to a state of calmness. To induce calmness, you must breathe slowly, using the diaphragm. You will want to breathe through the nose.

Nasal breathing actually directs thirty different functions in your body. Nerves in your nasal passages, which connect to the hypothalamus, sense everything about your breathing and use that information to regulate your bodily functions.

The nose releases nitric oxide during breathing. This is carried from your nose into your lungs. Nitric oxide is a gas that plays a significant role in maintaining the homeostasis, or balance within your body. Nitric oxide also sterilizes the air carried into your lungs, opens up the airways and increases the amount of oxygen taken up in your blood.

Irregular breathing through the mouth often happens due to an illness and bad habits. Mouth breathing can result in other health problems, which include asthma. Asthmatics tend to feel as though they are not getting enough air and as a result, they tend to breathe heavier. This causes a loss of carbon dioxide.

 

The Importance of Carbon Dioxide Homeostasis

It is vitally important to maintain a certain amount of CO2 in your lungs. In order to do that, you must maintain a normal breathing volume. When too much CO2 is lost through heavy breathing, it triggers the smooth muscles in your airways to constrict. As this occurs, there is a feeling of not getting enough air. The natural reaction is to breathe more intensely.

Unfortunately, breathing more intensely will cause an even greater loss of CO2, which will constrict your airway even more. This is how asthma symptoms feed back to the condition. To remedy the situation, you must break this negative feedback loop by breathing less and through your nose.

Many people incorrectly assume that taking bigger breaths through your mouth will allow you to take more oxygen into your body. However, the opposite actually happens. Deep, big breaths taken with your mouth tend to make you feel a bit light-headed. This is due to eliminating too much CO2 from your lungs. It causes your blood vessels to constrict. The heavier you breathe, the less oxygen is actually delivered through your body.

Breathing too much and through your mouth tend to go hand in hand with snoring and sleep apnea. These conditions destroy the quality of your sleep. This contributes to the downward spiral of health that is triggered through improper breathing.

 

 

Adaptive Body Boost Review

Name: Adaptive Body Boost

Website: AdaptiveBodyBoost.com

Price: $19

Owners: Thomas DeLauer

Overall Rank: 80 out of 100

 

Adaptive Body Boost, Product Overview

Thomas DeLauer is a well-known public figure. He designed Adaptive Body Boost to help people understand that there are certain foods people can eat in a fast paced environment that will

help them to reduce weight and improve mental clarity. Thomas isn’t just promoting the latest fad. He actually practices what he preaches. Due to a very busy lifestyle, Thomas was once over 275 pounds while working in a healthcare job in corporate America. Thomas discovered that the key to sustained weight loss was simply to use the body’s fat stores as a source of energy for both the mind and the body.

When tweaking his diet, Thomas found that the biggest concern was that it was very easy to fall back into the old lifestyle and regain unwanted pounds almost immediately after losing the weight. He designed his course so that it would be simple and easy to follow, full of delicious and healthy foods!

Thomas DeLauer’s Adaptive Body Boost is an online course to help those who have busy schedules lose weight fast. It includes:

• Step by Step plan, as well as the education to make sure you learn: This is ideal because you don’t just get the process, you LEARN so that you can apply to your family too!

• Fully Immersive Videos to teach you the steps: This is important because reading only goes so far… full videos to explain how the process works improves committment by over 28%.

• Designed for the Individual on the Go! This is important because you’ll see that it’s simple and easy to get your body to ADAPT even when you’re traveling or very BUSY.

• Years of trial and error: Thomas DeLauer tested out a variety of different diets before he discovered these principles. He also tested them on his clients for years before creating this online product. This is great because you can be more confident that it will work for you!

• Backed by research that that is spelled out in everyday terms: Sometimes scientific jargon doesn’t make sense to the average person. Having it in layman’s terms is very important!

 

 

The Good & the Bad

The Good:

PRO #1: I love that this product has videos to explain the concept to you. This makes it more valuable than a simple book, especially for people who are visual learners. It adds an element of personalization and allows you to relate to the person who created the product.

PRO #2: This is created to be easy for the person who travels! I have so many friends who live life on the go and I know that it can be difficult eating healthy and losing weight when you are traveling.

PRO #3: This is a great guide for helping you become fat adapted. When you are fat adapted, your body’s mitochondria run on their preferred fuel source, fats.

PRO #4: This has a money-back guarantee. If you don’t see results or you don’t like the recommendations, send it back and get a full refund!

The Bad:

CON #1: If you want to obtain similar results, you have to follow the instruction to a ‘T.’ If you are the type of individual who has a difficult time following instructions, then the Adaptive Body Boost review book will not come in handy.

CON #2: There is no physical version of the product. You can’t order the DVDs yet.

 

Who is the Adaptive body Boost for?

This is geared toward the busy, on-the-go professional who needs to lose weight and has already tried a bunch of different diets. It is for someone who wants a simple, easy-to-follow approach to weight loss. It is also ideal for the busy mom who is rushing around driving her kids from soccer practice to band camp with little time for meal preparation.

 

Adaptive Body Boost Tools & Training

The Adaptive Body Boost comes with the following training materials:

• Fully immersive videos that demonstrate step-by-step details on how to succeed with the program.
• A full and complete breakdown of meals for those with a very busy and active schedule or lifestyle
• A comprehensive program that is backed by science and clinical studies that has already taken the trial and error out of the way. This enables you to move forward and succeed in melting fat and dropping pounds today!

 

Adaptive Body Boost Support

You can contact Adaptive Body Boost support at: Support@OrganicHealthProtocol.com or give them a call at 1-888-695-7326.

 

Adaptive Body Boost Price

The whole cost for the Adaptive Body Boost package is priced at $19. This is a steal when it comes to online digital weight loss products, which tend to run around $37. Thomas DeLauer also offers a 60 day no questions asked, money-back guarantee. You don’t risk anything. If the program doesn’t work for your lifestyle, you can ask for your money back.
My Final Opinion of Adaptive Body Boost

This is a great variation on the ketogenic diet. Thomas DeLauer really understands what it is like to try to travel and lose weight. He addresses the issue of combining a busy lifestyle with losing weight and eating healthy very well.

This is a great way to lose weight. There is plenty of scientific evidence backing Thomas DeLauer’s recommendations. He also offers wonderful guidelines and lists of foods that you can eat and combine to continue losing weight.

Adaptive Body Boost at a Glance…

Name: Adaptive Body Boost

Website: AdaptiveBodyBoost.com

Owners: Thomas DeLauer

Price: $19

Overall Scam Rank: 80 out of 100

VERDICT: LEGIT! This is a great online product that will help you to lose weight if you follow the recommendations and stick with it!

 

 

 

 

 

 

There are many reasons to learn Buteyko Breathing exercises. The Buteyko Breathing Method has demonstrated effective results in helping people with asthma, epilepsy, high blood pressure and allergies. I have used Buteyko breathing exercises to address my seizures naturally as well as completely eliminate my symptoms of allergies. I learned the exercises from a practitioner that charged a hefty fee. There are free Buteyko Breathing exercises that you can learn on your own. These exercises will help you to increase your energy level naturally as well as improve your overall health and prevent diseases.

The Buteyko Breathing Method is a way of breathing to ensure the proper gas exhange of CO2 and O2 in the body. When the levels of CO2 or O2 drop significantly, the body’s organs don’t function properly and you will end up with disease or dysfunction. Therefore, optimal breathing should be of utmost importance. 

Learn the Control Pause

This is the first thing that you will learn with the Buteyko Breathing Method. The Control Pause (CP) measures how much oxygen is in your blood through a breath holding exercise. The steps to measure the control pause are simple. All you will need is a timer.

1. Relax and breathe normally for about 2 minutes prior to starting.
2. Exhale normally.
3. With a closed mouth, pinch your nose so that you can not inhale or exhale.
4. Start timing.
5. When you fee the first desire to breathe, unplug your nose, stop timing and take a normal breath.
6. Make sure that you don’t hold your breath so long that you are gasping for air.
7. Take a break for a minute and repeat the control pause.

The control pause test should be done at least twice a day. This gives you an idea of how much oxygenation your body has. The control pause can indicate your health. People who have lower control pauses are more likely to suffer from chronic diseases. For individuals whose control pause is below 20 seconds, they are usually on medication for a chronic illness. Individuals who have a control pause under 10 seconds often are hospitalized.

 

 

Small Breath Holds

The goal of the Buteyko Breathing exercises is to lengthen the time between each breath. During your day, you should practice small breath holds. For this exercise, you will hold your breath until it is slightly uncomfortable. Resume nasal breathing and focus on slowing down your breath. Continue with another small breath hold. The goal is to become more comfortable with a longer pause between breaths. The small breath holds exercise can be done while you are relaxed and sitting at your desk.

1. Take a normal inhale.
2. Exhale through your nose. Keep your mouth closed.
3. Pinch your nose.
4. Hold your breath until you feel slightly uncomfortable.
5. Inhale through your nose. Make sure that you are not gasping for air.
6. Wait ten seconds. Repeat the breath hold with your next breath.
7. Pay attention to your posture. Make sure that you are breathing with your diaphragm. (Your belly should move out when you breathe instead of your chest.)

The small breath holds exercise is meant to be done multiple times throughout the day. Your goal is to retrain your breathing. It is not helpful to breathe calmly and slowly for only the first half hour of the day. As you sleep at night and after eating, your CP will increase. Overheating and overeating can cause an increase in breathing. Therefore, you need to retrain your breathing to be slower and less in different situations throughout the day.

 

 

The STEPS Buteyko Breathing Exercise

This exercise is probably the best exercise for children. It can help them to learn Buteyko Breathing easily. For this exercise, there is no need to measure the time or use a timer. You will be focusing on plugging your nose and holding your breath while you are walking.

1. Inhale through your nose and exhale normally.
2. Plug your nose.
3. Start walking and count your steps.
4. When you feel the urge to breathe, exhale normally.
5. Wait a minute or two and repeat the exercise.

This is a great way to practice your Buteyko Breathing while you are on the go. You can do the steps exercise when you are walking to and from your office, going out to lunch, or even just running errands and doing chores. The steps exercise is the easiest and best for children as they are able to count their steps.

The number of steps that you can do while you hold your breath will correlate to your body oxygen levels as well. Often the number of steps is about twice as many as your control pause. For example, someone who has a 40-second control pause, should be able to do 80 steps without stress.

When I started doing the steps exercise, I had very low numbers. I focused on getting comfortable with 20 steps and then doing 20 steps over and over until it was comfortable. The steps exercise was the most effective exercise in helping me to raise my control pause.

I walked my dog every day and measured my control pause. Over the course of about a month, I was able to go from 20 steps to 70 steps. At first, it may seem like you aren’t making progress, but as you practice, you will improve. Don’t give up!

 

Exercise with Nasal Breathing

As you raise your CP, you will notice that you have more energy. You will naturally feel more inclined to exercise. When your control pause gets to about 40 seconds, you will enjoy exercise and even crave it to some degree. If you are breathing correctly, your exercise will be energizing. You will walk away from workouts with more concentration, focus and energy than you had before you started.

At lower CP levels, it will be almost impossible to exercise with nasal breathing. When your CP is about 20 seconds, you can comfortably walk with nasal, diaphragmatic breathing. At a 30 second CP, jogging with nasal breathing becomes comfortable.

 

Conclusion

The Buteyko Breathing Method is a way of life. It has many aspects and components to it. If you are struggling with a health condition, such as epilepsy and asthma, you may feel more comfortable going to a Buteyko practitioner to learn the method. However, if you are simply interested in increasing your energy levels and improving your overall health, these simple exercises can get you started in retraining your breathing. Stick with them for about a month and you’ll be amazed how your health improves.

 

 

Buteyko Breathing is a method of breathing to address the chronic hyperventilation that is at the root of many diseases and illness. When an individual is very sick, it is essential to practice the simple breathing exercises to improve your health. When your control pause is below 20 seconds, you will see the most improvement with more Buteyko breathing exercises. As your control pause improves, exercise with nasal breathing is going to be the key factor in your progress. You will start to see amazing benefits and progress as you combine the Buteyko Breathing Method and Exercise.

Most people simply do a variety of cardiovascular endurance exercises and activities without a system or method that provides clear results. Keeping track of your control pause can help to ensure that you will see the health benefits that come from cardiovascular exercise.

The Buteyko breathing method is a system that is based on a body oxygen test known as the control pause. There are amazing health benefits for individuals who are able to achieve a 60+ control pause for the body oxygen test. Some of these benefits include 4 hours of deep sleep naturally, a natural desire to exercise, increased endurance and VO2 max. To experience these benefits, you must retrain your automatic (unconscious) breathing 24/7 to be nasal and diaphragmatic.

Cardiovascular Endurance

Cardiovascular endurance is the ability of the heart to provide enough oxygen to muscles during physical exercise for an extended period. Elite endurance athletes always have a high VO2 max. It is usually over 70 ml/kg/min for males. VO2 max is the maximum O2 consumption measured in ml of O2 per kg of body weight in 1 minute. VO2 max is mainly an inherited factor. However, whatever your current VO2 max may be, through optimum training and correct breathing 24/7, you can increase it up to 15-20 units.

Oxygen is provided through respiration. Therefore, it is essential to discover the ideal or optimum breathing patterns at rest and during exercise that provide maximum O2 amounts for the muscles.

The clinical experience of over 150 Soviet and Russian medical doctors with sick patients and elite athletes suggest that people with frequent and deep breathing at rest have reduced cardio fitness and lower O2 levels in their cells.

As you pay close attention to the breathing of very fit and healthy athletes at rest and during exercise, you will discover that they breathe slower and less in both situations.

Millions of Americans believe that if you breathe deeper and more air, it improves the O2 delivery to the cells. However, hundreds of clinical studies proved that hyperventilation reduces the O2 transport to the body cells.

Breathing Factors

There are three main factors that produce negative impacts on the body oxygenation and cardiovascular endurance. These include thoracic (chest) breathing, mouth breathing (during exercise and sleep), and habitual over breathing (or breathing more than necessary. These three factors reduce body oxygenation and worsen sports performance, physical health, muscular endurance, sleep and the recovery from injuries. These factors can also impact digestion, metabolism and reduce overall health. Reversing these lifestyle factors can improve VO2 max and cardiovascular health.

Our unconscious breathing pattern at rest is the main factor that defines the body’s cell oxygen levels. When we breathe faster and deeper at rest (also known as chronic hyperventilation), we have less oxygen in the body cells and less motivation and desire to exercise. Additionally, over breathing, which is present in over 90% of modern athletes, leads to reduced cardiovascular endurance. It also impairs the recovery after workout and injuries. Overbreathing leads to chronic diseases.

Buteyko Breathing to Improve Cardio Fitness

Increasing your cardiorespiratory and cardiovascular endurance can be done by practicing Buteyko breathing exercises while at rest. This will slow down the unconscious breathing pattern. You need to breathe so slowly that your body oxygenation gets to 50-6- seconds 24/7. When you achieve a comfortable control pause of 50-60 seconds 24/7, you will be very fit and enjoy exercise and greatly improved physical health.

To achieve a super fit health status, you need to get up to 2-3 minutes for the body oxygen test by slowing down your automatic breathing pattern to 3-5 breaths per minute at rest. A person can improve their VO2 max by 5-7 units just by changing their basal (unconscious) breathing pattern.

 

Exercises for Buteyko Breathing

If you are starting your exercise program from a state of sickness, the best exercise that you can do to improve your health is walking. While you walk, you may want to incorporate the Buteyko Steps exercise. This is a very simple exercise where you exhale through your nose, plug your nose and close your mouth and count how many steps that you can comfortably take before you feel the need to breathe. The Steps exercise is ideal because it can be done during the day when you are at work or taking a walk. Walking is gentle enough for beginners.

As your control pause increases, you should challenge yourself to some gentle jogging. You should lengthen your periods of exercise. This will help to increase your control pause and your VO2 max. Any exercise will be beneficial as long as you are focusing on nasal breathing.

 

Control Pause and Cardio Endurance

The control pause measures the amount of oxygen that is in the body. It relates directly to your level of cardiovascular health and fitness. The following chart gives you an idea of what level of fitness you can achieve with your control pause. You can work to improve both your control pause and your cardiovascular endurance through exercise with nasal breathing combined with Buteyko breathing exercises.

Control Pause	Breathing pattern	Cardiovascular Endurance Level
1-5 s CP	Extremely heavy breathing pattern	At 1-5 seconds, physical exercise may be life-threatening. Acute exacerbation may occur at any moment due to the low body oxygen levels. No performance.
5-10 s CP	Heavy breathing pattern	There is a potential for asthma attacks, stroke, angina pain, seizures, etc. Exercise may exacerbate health problems. Poor performance
11-20 s CP	Inefficient breathing pattern	At 11-20 seconds, many people experience and complain about chronic fatigue. They can walk with nasal breathing for hours on a flat surface. Fit athletes can exercise with mouth breathing. Compromised cardiovascular endurance and health.
20-30 s CP	Deep breathing pattern	No complaints about fatigue. Physical activity is well tolerated, but requires considerable psychological effort. Reduced cardiovascular endurance.
30-40 s CP	Small degree of hyperventilation	Exercise at this level is comfortable and relatively easy. However, a system of daily exercise routine requires self-discipline. Subnormal level of cardiovascular endurance.
40-60 s daily CP, less than 40 s morning CP	Below normal breathing pattern	Nasal breathing during exercise is natural and comfortable. Exercise is easy and pleasant. Near normal levels of cardiovascular endurance and performance.
About 60 s morning CP	Normal breathing pattern	At this level, exercise becomes joyful and people crave exercise. The levels of energy are very high. Normal cardiovascular endurance.
Over 90 s MCP	Light breathing pattern	At over 90 seconds of a morning control pause, people have states of super health. Enhanced cardiovascular endurance.

 

 

Cardio Endurance for Super Fitness

For individuals who are interested in achieving super fitness levels, such as elite athletes, there is a device that can help to improve your training. The elevation training mask can help to maximize exercise benefits. It allows one to increase exercise efficiency nearly two times in comparison with exercise with strictly nasal breathing.

I found that the elevation training mask was the fastest way to improve your control pause for people who are able to exercise. It strengthens your diaphragmatic muscles as you exercise by reducing the air flow. You will be exercising with reduced breathing. Many Buteyko Breathing practitioners have tested this device and recommend it to their students.

 

Eat Stop Eat Review

Name: Eat Stop Eat

Website: Eatstopeat.com

Price: $10

Owners: Brad Pilon

Overall Rank: 85 out of 100

Eat Stop Eat, Product Overview

This is an online weight loss product that is based on the concepts of intermittent fasting and reducing calories.

Brad Pilon’s theory is that for the majority of human history, there has been a natural cycle of consumption, which has kept our bodies lean, healthy and in balance.

For the hunter and gatherers, calories came in waves. There were periods when they were abundant and other times when they were difficult to find. Even in some communities today, there are people in remote places who still have a cycle of high and low calories. These individuals are lean, strong, youthful and shockingly healthy compared to the overfed people who live in the industrialized world.

Brad’s course will help you to train yourself to listen to your body and stop obsessing about food. He takes the focus on certain types of foods and places it on when to eat.

Brad Pilon is a former sports supplement salesman. He became fed up with the so-called research that is used to support the claims that are made about supplements. Much of the science that shows that supplements help people lose weight is very weak. Pilon realized that most of the research is only done to help companies sell the products.

The concept behind the Eat Stop Eat program is to fast for twenty-four hours once a week and then to eat normally on the rest of the days. This does not mean that you will go an entire day without food. You will eat a dinner and then skip breakfast, lunch and snacks the next day. You will resume eating dinner. This will get you your twenty-four hour fast and still allow you to have food every day of the week.

Pilon believes this is how our ancestors ate. They ate large meals and their bodies would then store fat for when it was needed. Through fasting just once a week, Pilon believes that the 24-hour fast program is as effective as a calorie cutting diet. He also encourages regular exercise. Suggestions and routines for exercise can be purchased separately or as part of a package.

Through Brad Pilon’s fasting program you will have:

• An Increase in your Fat Burning Hormones
• An end to cravings and Control over your Hunger hormone
• A Decrease in your Stress Hormone
• Reduction in Belly Fat
• A boost in your Metabolism and Energy
• Reduced Risk of Diabetes and a Reduction of Diabetes Sytmptoms
• Increased Testosterone for Men
• Increased Insulin Sensitivity So You Can Eat More and Stay Slim
• Faster Weight Loss
• A Decrease in Inflammation – Your Joints will Heal Faster and You’ll Feel Better!
• Rapid Cellular Renewal
• Faster Cleansing of the Body

 

 

The Good & the Bad

The Good:

PRO #1: Intermittent fasting is a powerful tool for weight loss. It definitely will teach you how to listen to your body’s natural hunger signals.

PRO #2: The focus is taken away from counting calories. You don’t need to do a lot of arithmetic and measuring of foods.

PRO #3: It is simple enough for anyone to fit into their lifestyle. You won’t feel hungry all the time.

PRO #4: Money-back guarantee.

The Bad:

CON #1: Intermittent fasting does not take into consideration the type of food that you are eating. There are lots of junk foods on the market.

CON #2: It will be uncomfortable to fast the first few times that you do it.

Who is Eat Stop Eat for?

This online course is for the person who truly wants to lose weight, but has tried a bunch of different diets and failed. It is for the person who wants to have their cake and eat it too.

Eat Stop Eat will help you learn the ropes for intermittent fasting. It is great for people who want to reduce inflammation through intermittent fasting. This program is ideal for people who want to take their ketogenic dieting to the next level.

Eat Stop Eat Tools & Training

Brad Pilon’s online course consists of an ebook that teaches you how to do intermittent fasting.

Eat Stop Eat Support

There isn’t a lot of online support for this product. It is simply an ebook. I couldn’t find an online group. However, the concept is very simple. You don’t need to check with a lot of people and figure out if you are eating the right thing or the wrong thing.

Eat Stop Eat Price

The cost of this download is listed at $49.95, but it almost always has a promotional going on to make the customer feel like they are saving money. It will cost you $10 during the promotional.

My Final Opinion of Eat Stop Eat

I think this is a decent product. The science behind intermittent fasting is solid. I don’t think that you need to read a whole ebook and spend $10 to learn how to eat during a window of time. However, I do know that sometimes when you invest a bit of money into something, you are more committed to following through with it. For that reason, I would recommend the Eat Stop Eat program. It will reinforce your understanding of intermittent fasting and your commitment to doing it.

If for some reason, you don’t have $10, you can simply stop eating for 24 hours once or twice a week. That is the basics of the Eat Stop Eat program. That is simple enough, you can skip two meals per week. If that doesn’t have weight loss effects, you can skip two meals twice a week. You can do it. Simply make it a goal, write it down and stick with it! You’ll get results whether you purchase Brad Pilon’s course or not. Intermittent fasting is effective!

Eat Stop Eat at a Glance…

Name: Eat Stop Eat

Website: Eatstopeat.com

Owners: Brad Pilon

Price: Brad Pilon

Overall Scam Rank: 85 out of 100

VERDICT: LEGIT! This online course can help you master the concepts of intermittent fasting. Intermittent fasting has many benefits and it will help you to lose weight and reduce inflammation.

The Control Pause

The Control Pause (also known as CP) in Buteyko breathing is the body oxygen test that measures the body oxygen levels and evaluates minute ventilation or breathing rates. This is a simple, do-it-yourself test that helps the individual determine the oxygen levels and evaluate minute ventilation or breathing ratues using this test.

The control pause test was designed and used by about 200 Sovet and Russian medical doctors and other health professionals. They used the control pause (CP) test to measure body oxygen levels in over 200,000 people with a variety of health problems. Since it was designed, several hundreds of Western Buteyko practitioners have applied this test to over 200,000 individuals.

How to Measure Control Pause

The CP is measured upon awakening and prior to eating. It is best to measure the CP when there is no solid food in the stomach. It is fine to have some water though. Sit down and rest for approximately 5-7 minutes prior to the test. Before measuring your control pause, completely relax all of your muscles, including your diaphragm and breathing muscles. This reslaxation period produces natural spontaneous exhalation, or breathing out. Once you have exhaled, pinch your nose closed and count your breath holding time in seconds. A timer is good for this. Keep your nose pinched until you feel the first desire to breathe. When you feel the first desire to breathe, take a breathe through your nose and note the seconds that you were able to hold your breath.

The first desire to breathe appears with an involuntary push of the diaphragm or swallowing movement in the throat. You should release your nose and begin to breathe when you feel the swallowing movement or the push of the diaphragm. Releasing your nose at this time will enable you to resume your usual breathing pattern. However, if you hold it too long, your breathing pattern will be disrupted.

It is important not to hold your breath too long. This will create a sensation where you are gasping for air or open your mouth when you release your nose. This test should be easy and not cause any stress. Your breathing volume should not drastically increase after the control pause test.

There are individuals who complete the test and have abnormally large numbers. This tends to happen in cases of carotid body resections, denervation of respiratory muscles and near death experiences. Individuals who suffer from sleep apnea and lost or blunted carbon dixoide sensitivity can also have exaggerated results.

 

Control Pauses in Sick Individuals

Doctor Konstantin Buteyko and his medical collagues tested over 250,000 Soviet and Russian patients and discovered that the lowered control pauses tend to be present in chronically ill individuals.

Control pauses that ranged between 1-10 seconds were found in severly sick and critically ill patients. These were individuals who were usually hospitalized.

Control pauses that were between 10-20 seconds were found in individuals who had health complaints and often were on daily medication. These are individuals who often had been diagnosed with a health condition and regularly visited their doctor.

Control pauses that ranged in the 20-30 seconds faired much better. They had average health and usually did not have serious chronic health problems. These individuals often had minor complaints and did not spend a lot of time visiting doctors.

Control pauses that reached 30-40 seconds are often people who have average health. Major health problems are not evident.

Control pauses that are in the 40-60 second range usually are associated with people who have very good health.

Control pauses over 60 seconds are associated with idividuals who have ideal health. They have no complaints. Chronic diseases in a person with over 60 seconds control pause are virtually impossible.

Occasionally, you will find that some people have poor control pauses of less than 20 seconds, but they do not suffer from chronic diseases. This occurs when people do not have genetic predisposition to chronic diseases. Low body O2 compromises their health, fitness and quality of life though.

 

How does Control Pause Relate to Automatic Breathing?

The CP directly relates to your automatic breathing. It is very difficult to get a control pause result that doesn’t reflect how you are breathing normally throughout the day.

The medical evidence suggests that sick individuals are heavy breathers. The more and greater your breathing, the smaller your body oxygen levels become. If you have about 40 seconds for the body-oxygen test, you have normal breathing. You will have about a five to seven liter per minute for your minute ventilation. If your CP is 20 seconds, you breathe enough for two people. You are breathing twice as much as you need. If your CP is only 10 seconds, you are breathing enough for four people.

 

Everyday Tips for Improving Your Control Pause

There are some simple things that you can do on a daily basis to improve your control pause, and increase your body oxygenation. These tips can improve your overall health over time. You may notice that you no longer suffer from symptoms of disease as you incorporate these breathing habits into your life.

1. Keep you mouth closed during breathing.
2. Try to breathe slower and less through your nose.
3. Never open your mouth unless you are talking or eating.
4. Exercise with nasal breathing.
5. Breathe through your nose even if you are feeling anxious.
6. Follow a healthy diet. Do not overeat.

Even though these rules may seem simple, you may be surprised to discover that you often are breathing incorrectly at certain times during the day. These simple rules may help to improve your condition or your general level of health. Many people who adopt these rules after a Buteyko seminar discover immediate improvements in their health condition.

How to Unblock Your Nose

Many people breathe through their mouth because their nose is blocked. This can be due to a cold or allergies and exacerbated by mouth breathing. If you currently have a blocked nose, you can unblock it easily by doing the following:

1. Exhale and pinch your nose.
2. Nod your head up and down with your nose closed.
3. Wait until you feel that your nasal passages are getting unblocked.
4. Blow your nose.
5. Resume gentle breathing through the nose.
6. Avoid increasing your breathing. Try to breathe less.
7. Repeat, if necessary.