Red Light Therapy 101 Online Book Review

Book:  Red Light Therapy 101: A Modern Approach for Newbies and Experts of All Ages on How to Use Red Light Therapy

Website:  Red Light Therapy 101
 Dr. Nicole Alex

Content Quality: 9/10

Overall Rank: 8/10

The Book Contents and Accessibility

The book is written at an 8th-grade level. Most people with a high school education will find it easy to understand. It is accessible through Kindle Cloud Reader and the Amazon Kindle App.

The book does contain recommendations on which red light therapy device to use and how long to use it for certain conditions. However, the author is careful to emphasize that red light therapy is a complementary therapy and should be used in conjunction with traditional medical therapies.

Some of the information on red light therapy is very basic and will lay the foundation for getting started with red light therapy. Individuals who have already purchased a red light therapy device, they may find themselves skimming through a lot of the information.

The book starts out by explaining the history of red light therapy and describing the differences between red and near-infrared light. It then goes into discussing how to fight the visible signs of aging with red light therapy. The author emphasizes that red light therapy devices are being marketed as helping with fat loss, but the science backing this application is not very sound.

This book also provides specific directions on how long you should use the lights and how much distance you should have between you and the red light devices. The author also has recommendations on which lighting choices will be the most effective for specific ailments.

Do I Recommend This Book?

Yes! Red Light Therapy 101 is a great online book for anyone who wants to start learning and applying red light therapy in their lives. The book provides helpful guidelines for implementing the therapy and monitoring your results. If you are serious about improving your health with alternative therapies that don’t involve medications, this book is a great place to start.

While most of this information can be found through extensive research online, you can save yourself some time by buying this book. It is also in the Kindle Unlimited library, so if you are enrolled in the Kindle Unlimited program, you can access this book for their low monthly payment.


Walking Challenge Day 1

Yes! I did it! I got my 30-day walking challenge started! I logged 5 miles broken down into 3 different walks. The first walk was 2.5 miles and I did it at the crack of dawn. That left me the rest of the day to squeeze in another 2.5 miles. Simply walking around doing normal daily chores is about a mile, leaving me with another 1.5 miles to walk. 

The humidity in Virginia is around 90 percent, so even a slow walk will leave you sweating after an hour. Even though noon is one of the hottest parts of the day, I decided I wanted to take a break from my desk and get some vitamin D. The second walk of the day was around 11 am. The first few minutes were brutal as I adjusted to the heat and humidity. I walked around the perimeter of my yard. The yard is lined with trees, so that provides me with some shade from the hot sun. 

My final walk was around five o’clock. I noticed that I still had half a mile to walk. I threw on my headphones and headed out to the yard. I walked back and forth while listening to some of the 80s songs my physical education teacher played during gym class. It was quite fun. 

Benefits from my 30-day walking challenge

The best benefit that a 30-day walking challenge is having on me is that I’m staying motivated and consistent about this goal. While that may not translate to weight loss or health benefits right now, I know it will in the long run. I have noticed a few health benefits from simply walking for almost two hours over the past week. 

  • Better breathing. My nasal passages are clear. There is no congestion and my breathing is light and easy. 
  • Increased stamina. When I started out, I would tire after a mile or two. Now I feel energized to keep going. 
  • Improved mood. I’m noticing that fewer things are bothering me. I’m finding that I’m happy while I’m out in nature and walking. 
  • Stronger muscles. I do think that my leg muscles are getting stronger. The first few days I would feel sore after my walks. The soreness is decreasing and I feel like my legs are stronger. 

What I hope to gain 

Many people take on these types of challenges for weight loss, but my weight is pretty stable. I do hope to see more improvement from my autoimmune condition. I have lost all of my hair due to Alopecia Universalis. I have started to see some fine arm and leg hairs return. I’m hoping this will continue and they will make an appearance on my head. 

I’m hoping that my memory will improve. I’m 46 and noticing that I have more memory issues this year than I have had in the past. Nothing too serious, but just sometimes I’m wondering why the heck did I come into this room? What can you do? Take a walk! 

Gaining a greater appreciation for nature and the world around me is something that I would like to accomplish with my 30 days of walking. I’m noticing the birds around me as I walk. I’ve also been able to observe raccoons, foxes, squirrels, and deer in the morning during my walks. It is fun to marvel at the animals that share this world with us. 

Finally, I hope to increase my vitamin D levels. Both alopecia and epilepsy are associated with low vitamin D levels. By maintaining normal levels, I hope to improve both conditions. 

Periogen Tartar Removal Review

Periogen Tartar Removal Review

Name: Periogen
Website: Amazon
Price: $26.95
Owners: The Periogen Company
Overall Rank: 85 out of 100

Periogen Complete Oral Health, Product Overview

Periogen is a minty oral rinse that was developed to reduce tartar build-up and eventually end bleeding gums. It has been studied and peer-reviewed by Dental Universities worldwide. The users typically see 40% or greater improvement in oral health scores.

Periogen’s patented tartar reducing formula will improve the longevity of your dental implants, bridges, kids’ braces and orthodontic appliances. By reducing the tartar in your mouth, the gums stop bleeding which makes your mouth feel better each time you brush.

Periogen comes in a powdered concentrate which makes 3 gallons of mouth rinse. The three-ounce bottle lasts for months and the rinse is just pennies per ounce.


The Good & the Bad

The Good:

PRO #1: The taste is good. It isn’t overpowering and has a minty freshness to it.
PRO #2: It is inexpensive. You will get a lot of use from one bottle.
PRO #3: Periogen comes in a concentrate, so it doesn’t take up much room in your medicine cabinet.

PRO #4: It works! While I didn’t see the tartar dissolve overnight, with 3 months of consistent use, I noticed that the areas of tartar were getting smaller.

The Bad:

CON #1: You won’t see overnight results. You must use it consistently for at least 3 months.
CON #2: You must mix the water and concentrate. This could lead to inconsistent solutions that you use.

CON #3: This is not a replacement for brushing. The tartar removal works best when you brush, floss, and use periogen.

Who is Periogen Tartar Removal For?

This product is for the person who hates going to the dentist. If you dread the dentist because they scrape and scrape your teeth, invest in Periogen. Your next dental visit will be a breeze.

If you have noticed that your gums are bleeding and you have some tartar buildup, you may want to start using Periogen tartar removal as part of your daily oral health care routine. Periogen is also for the person who wants to prevent any tartar from building up. It is a great preventative measure.

Periogen Tools & Training

Periogen has a blog that covers dental tartar prevention. They also review topics that include bad breath, brushing pet’s teeth,

Periogen Support

You can contact Periogen to ask questions and get advice. Simply fill out a form on their website or send them an email with the email address below!
Monday – Friday 9am-5pm (Pacific Standard Time)
(619) 275-5200
Fax: (619) 376-6235

Periogen Price

The oral rinse comes at $26.95 for a 3 ounce supply of the concentrate. This amount is good for 4-5 months worth of mouth rinse. I think that for what the product does (remove tartar), this is a very reasonable price. My dental assistant removes tartar painfully during a visit that costs three times that amount.

My Final Opinion of Periogen Tartar Removal

This is my new oral rinse. I think that it is working and it makes my mouth feel clean. I love it and recommend it to my friends and family. Periogen will naturally improve your oral health and it is the only oral rinse on the market that is targeting dental tartar build up. It got rid of my bleeding gums and started reducing the tartar on my bottom teeth.

Since the 1960’s mouth rinses have been colorful and minty, but done absolutely nothing for oral health. They will temporarily freshen your breath, but destroy your oral flora each time you use them. This is not the case with Periogen. It actually prevents the hardening of dental plaque buildup.

Periogen is not acidic. It has a healthy 7.5 pH. It doesn’t damage enamel, gules, or dental appliances. It is great for keeping tartar buildup in check. Periogen makes oral health easy and affordable.

Periogen at a Glance…

Name: Periogen

Website: Available at Amazon
Owners: The Periogen Company
Price: $26.95
Overall Rank: 85 out of 100

VERDICT: LEGIT! I highly recommend using this product!

Review of The Nourishing Fats Book By Sally Fallon Morell

Nourishing Fats Book Review

While I have been focusing intently on alopecia, not much hair regrowth has been made since my hair regrowth update, so I thought I’d provide a review of the latest health book that I received as a gift.

Name: Nourishing Fats
Website: Amazon

Price: $24.99
Authors: Sally Fallon Morell and Nina Teicholz
Overall Rank: 85 out of 100

Nourishing Fats, Book Overview

Sally Fallon Morell is the president of the Weston A. Price Foundation and has been at the forefront of mindful eating for the last two decades. Her book identifies the origins of our current health misconceptions. She supports and expands on the scientific research that eating a wide range of good fats will improve our health.

This book draws on extensive research that indicates that saturated fat plays a role in developing a healthy brain, heart, kidney, lungs, and endocrine system. Healthy fats are essential for proper tooth and bone formation.

The Good & the Bad:

The Good:

PRO #1: The origin of current health is established and Sally Fallon Morell identifies the weaknesses of the research that indicates that saturated fats are bad for you.
PRO #2: The writing is interesting and engaging.

PRO #3: There are recipes for traditional healthy fats in the back of the book. You will learn how to make a healthy version of ice cream, sour cream, mayonnaise, and ranch dressing. The recipes include healthier versions of main dishes as well.

The Bad:

CON #1: The short lesson on the biochemistry of fats is not all that simple and easy to understand.
CON #2: Much of the content in this book is explained in her online interviews promoting the book.

Who is Nourishing Fats for?

The information in this book is ideal for anyone who wants to improve their health. Parents raising children with ADHD and autism will benefit immensely from the ideas and content of this book.

As someone with epilepsy, I appreciate learning more about fats and how they support brain function. I have increased my intake of healthy pasture-raised fats and feel great.

Nourishing Fats Tools & Training

This is a paperback book, so there are no tools or training included. You simply need to know how to read. The nice thing about this book is that you don’t need a laptop and electricity to read it. You can simply use a bookmark when you want to stop. It is very old-fashioned.

I do believe that the book is also available on kindle.

Nourishing Fats Price

The book is listed at $24.99 on Amazon. This seems reasonable for a 250-page paperback book now that we have increasing amounts of inflation on just about everything. Normally, I like to spend below $20 for a book, but we are experiencing massive inflation due to government spending. The cost of this book is likely to go up in the coming months. It is a good time to buy it.

My Final Opinion of the Nourishing Fats Book

I really like the book. I’m definitely enjoying reading a physical book again as opposed to staring at a screen and scrolling down the page. I do like knowing where the ideas around fats being bad came from and how the studies don’t exactly indicate that fats are bad.

I think that it is important for people to understand that many studies can be designed to create the result that the company wants them to reflect. This means that manufacturers who pay for studies are likely to hide the negative impacts that may occur from drugs. That is why we so often see lawsuit advertisements only a few years after a new drug comes on the market.


Nourishing Fats at a Glance…

Name: Nourishing Fats

Website: Available on Amazon
Owners: Sally Fallon Morell, Foreward by Nina Teicholz
Price: $24.99
Overall Scam Rank:85 out of 100

VERDICT: LEGIT! I do love this book. I can’t wait to try some of the healthy recipes in the back of the book.

Health Benefits of Nasal Breathing

The Buteyko breathing exercises seem to have improved my health tremendously. I have experienced clear nasal passages, almost no colds, brighter skin, fewer seizures, and good digestion. It is amazing that using the nose for breathing as it was intended would improve health so much. 

Why is Nose Breathing Important?

The main purpose of the nose is to help you breathe safely and efficiently. It filters out foreign particles like dust, allergens, and pollen. People who breathe through their noses are less likely to experience allergies and need to expel the foreign particles from their lungs. 

The nose humidifies the inhaled air. It warms and moisturizes the air that you have breathed. The warmed air matches the body’s temperatures and makes it easier for the lungs to use. 

While you are breathing through your nose, your body produces nitric oxide (NO). NO is a vasodilator that helps to widen the blood vessels. By widening the blood vessels, oxygen is better able to circulate through your body. 

Mouth Breathing Risks

The mouth is designed more for eating and talking. Breathing through your mouth is associated with certain health risks. When you breathe through your mouth, you lose moisture and the mouth becomes dry. It increases the chances of inhaling unfiltered allergens and creating an allergic reaction. 

Asthma, bad breath, tooth decay, and gingivitis are problems that are also associated with mouth breathing. Mouth breathing can impact your body’s oxygenation during sleep. Snoring and sleep apnea have been linked to mouth breathing as well. 

The Health Benefits of Nasal Breathing

Nose breathing allows the body to function properly. The nose functions as it was designed. The main benefits of nasal breathing include the following:

  • reduced exposure to dangerous allergens
  • humidifies the inhaled air
  • increases the airflow to arteries, nerves, and veins
  • improves the oxygen uptake 
  • increases circulation
  • strengthens the diaphragm
  • reduces the risk of hay fever and seasonal allergies
  • eliminates sleep apnea
  • reduces the risk of snoring
  • supports the proper formation of the mouth and teeth
  • supports the immune system
  • improved athletic performance
  • reduced stress and anxiety

Patrick McKeown explains the health benefits of nasal breathing and the importance of breathing through the nose at all times. 

    Meditation for Healing

    Can you really use meditation for healing your body? Will it actually help with female autoimmune hair loss? Many meditation experts certainly feel that this is the case. There are lots of claims that meditation can eliminate stress and help you feel better. 

    I’m going to try it for my alopecia Universalis. 

    Getting Started

    I must admit, I haven’t consistently listened to the Think Right Now “I am Healed” audio very long at all. I purchased it a few years ago, but I bought a bunch of CDs and honestly got distracted before realizing amazing results. 

    I did happen to notice that when I listened to the “I am organized” audio that many of my messy habits stopped and I began to clean up my desk and room. I felt like I was changing for the better, but I have a habit of losing interest and changing direction. After about a month, I started forgetting to listen to the audio and some of the good organizational habits stuck, but others were forgotten. 

    I started listening to the “I am Healed” audio about five days ago. This time instead of trying to play it while I slept or exercising, I sat my butt down and closed my eyes, and used it as a meditation CD. 

    The Mental Conditioning

    The “I am healed” audio repeats positive affirmations three times with background music that is specially tuned to help the brain accept the affirmations. Some of these positive affirmations are just things that we should believe anyway, so I don’t think there is any harm in listening to the audio. 

    Here are a few of the phrases. You can create your own meditation audio with the affirmations. 

    • “I’m completely free of all disorders.” 
    • “Oxygen-rich blood flows fully and easily through all parts of my body.” 
    • “I’m free of all sickness, disease, and infirmity.” 
    • “I feel increasingly wonderful inside and out.” 
    • “All bitterness and resentment have vanished from my life.” 
    • “I’m free of the effects of all harmful viruses.”
    • “The days of settling for less than excellent health are over.”
    • “I’m free of all disorders of the bones and joints.”
    • “I replace health worries with faith in my unlimited healing energies.”

    There are plenty more positive affirmations on the ThinkRightNow audio, but these give you an idea of what you will hear. These beliefs are good ones that seem to move the mind towards healthy habits. 

    I plan on listening to the audio at a minimum of once per day if not more. My hope is that I will be primed mentally for when I start Alopecia Angel’s hair regrowth program. 

    Short-term Meditation Results

    While I have only been doing it five days in a row, it is difficult to tell if there have been any hair regrowth victories to claim. I will mention that I do have one pubic hair that is colored! I have noticed that my vellus (clear) eyelashes are coming in. This morning after my shower, I noticed about five or six vellus eyebrows, so that is somewhat promising. 

    I should mention that vellus hairs come and go. These could easily fall out and not turn into mature, colored hairs, but seeing them is positive. It is the first sign that the hair could potentially be regrowing. 

    As I use meditation, I find that I trust my powerful subconscious mind to heal my alopecia. I’m optimistic and beginning new exercise habits. While I’m not going to stress about the dietary habits until after Christmas, I do feel that I’m making moves in a positive direction. 

    Purify Life – Hair Skin Nails Vitamins Review

    Purify Life Biotin Gummies Review

    Do the hair skin nails vitamins from Purify Life do what they claim? I took them for a month and discovered that they do help with hair growth!

    Name: Purify Life Hair, Skin and Nails Biotin Vitamins
    Price: $18.45
    Owners: Purify Life
    Overall Rank: 70 out of 100

    Biotin Gummies, Product Overview

    These biotin gummies are created to help people with weak nails, cracking nails, and split ends. The vitamin formulation also helps people who have dull skin, and breaking hair.

    The ingredients include 5000 mcg of biotin, vitamin A, C, D3, E B6, Folic Acid, B12, Choline, Inositol, Zinc, Iodine, Malt Syrup, Pectin, Sugar, Glucose, citric acid, sodium citrate, some natural flavors, and vegetable oil.

    The Good & the Bad

    The Good:

    PRO #1: These are all ingredients that are typically deficient in people who have hair loss.

    PRO #2: Vitamin D and vitamin C can help prevent the common cold as well as encourage hair loss.

    PRO #3: They are delicious and easy to take. The vitamins taste like gummy candies.

    The Bad:

    CON #1: It can be easy to overeat the gummies and make yourself sick.

    CON #2: The vitamins are not natural. You may not absorb them properly.

    Who are the Purify Life Biotin Gummies For?

    The people who may benefit from taking gummy vitamins are probably little kids who can’t swallow regular capsules. While I enjoyed the flavor of the gummies the first few days of taking them, I actually got sick from taking too many one day and they made me throw up.

    I did tire of the taste of the gummies around week two and ordered another brand’s hair, skin, and nails vitamins.

    Biotin Gummies Tools & Training

    Follow the instructions on the container. Do not take too many. It will upset your stomach and you will end up throwing up. Many people claim that you can’t overdose on B vitamins, but you can.

    Purify Life Biotin Gummies Price

    The cost is $18.45 for a 45 day supply. I found this to be very reasonable at $.41 per day.

    My Final Opinion of Purify Life Biotin Gummies

    I actually did not finish this bottle. I do think that they may work. I started taking these vitamins at the same time I incorporated some other things into my diet and started breaking out. I may have assumed initially that it was the vitamins, but now I’m thinking it is the nightshade hot peppers. I did have some regrowth of my lower eyelashes during this time, which is amazing for someone with Alopecia Universalis.

    I decided that I’m not a fan of the gummies and will not likely continue with these. I do think they work. I also think that the flavor is tasty. I’d just rather not have gummies every day.

    Purify Life Biotin Gummies at a Glance…

    Name: Amazon


    Owners: Purify Life
    Price: 18.45
    Overall Scam Rank: 70 out of 100

    VERDICT: LEGIT! If you are looking to strengthen or regrow your hair, these probably will work as long as you stick with taking them over a few months. They even worked for someone who is suffering from autoimmune hair loss. I ended up seeing a few vellus eyelashes regrow, which is amazing!

    Steps to Ease Detox Reaction Symptoms

    I dived in head-first into the Butyeko breathing exercises and rapidly increased my control pause. While this sounds great and helped me get rid of congestion and mucus. It happened a bit too quickly and I experienced a seizure in the middle of the night. I don’t think this is from the breathing exercises. I think that I had been eating way too much junk food this month…hello Halloween candy and Thanksgiving pie! So, I don’t think I’ll abandon the Buteyko breathing exercises.

    I also think that I will gradually clean up my diet. I have stopped eating wheat and refined carboydrates. I’ll take butter and cheese out of my diet as well. As hard as it can be to stick with the Paleo Ketogenic diet, I’m going to add that to my health protocol.

    What is a healing reaction or detox reaction?

    When you adopt a new health protocol, there can be a temporary worsening of symptoms. These can be in the form of a rash, increased mucus production, a seizure for people who are susceptible to seizures, nausea, vomiting, fatigue, and headaches. Some people may experience constipation, diarrhea, mood swings, anxiety, cramps, and restlessness.

    How to Ease Your Detox Reactions

    When going through a detox reaction, your body is working to flush the toxins out of your body. They start to circulate when they may have once been stored in fat. A key to flushing out toxins is to stay hydrated. It is recommended to drink at least 2-3 quarts of water per day. This can help you stay hydrated.

    Supplement with Electrolytes

    While water is integral in hydration, it can also have the opposite effect if you don’t have enough minerals. It is often recommended to take electrolytes to help your body keep the water that you drink.

    Avoid Processed Foods

    Another thing that you may want to do to ease your detox reaction is to avoid highly processed “white” foods. Foods that are made with white flour including bread and pasta, sugar, and starches are some of the most unhealthy foods. They often increase the number of toxins in your body and the number of symptoms that you feel. They will degrade your health.

    Eliminate Dairy Products

    Milk and cheese are foods that many people react to negatively. Reactions from dairy can vary from weight gain to acne and rashes. Detoxing from dairy will help you improve your health whether you are lactose intolerant or just slightly sensitive to dairy.

    If you are experiencing the following symptoms, it is worth it to consider detoxing from dairy.

    • Skin rashes and acne
    • Iron-deficient anemia
    • Excess mucus and congestion
    • Headaches
    • Gas and bloating
    • Vomiting
    • Loose foamy stools
    • Diarrhea or constipation

    Get Plenty of Rest

    Rest is an important part of healing. Your body is going through a transition and often uses more energy to detox. If you are feeling sleepy or fatigued during a new health protocol, you could be going through a cleansing reaction and you may feel better with a bit more rest.

    You may want to slowly make lifestyle changes like Buteyko breathing, exercise, and dietary changes. Slowly changing your lifestyle makes it easier for your body to adapt. The severity of the symptoms may reduce if you slowly implement changes.

    Get a Massage

    A good massage can help to speed up the healing process as it reduces the discomfort that you may feel. Massages can increase your blood circulation and relieve muscle aches. It is also a nice way to treat yourself when you aren’t feeling well.

    Easing the cleansing reaction or detox reaction symptoms can mean taking a step back, but you will ultimately feel better. Whether you are detoxifying from drugs or junk food, there is a chance that you will experience worse symptoms at the beginning. During the first few days of quitting junk food, you may experience sadness, cravings, and tiredness. These will subside over the next month.



    Clear Congestion Naturally and Quickly

    No one likes to have a stuffy nose or lots of mucus in their nasal passages. It is often the first sign of a cold or seasonal allergies. The cause of nasal congestion can vary from your dietary intake to daily activities. Many people find it difficult to pinpoint the cause, so they turn to over-the-counter decongestants. 

    This morning I awoke with a bit of congestion in my nose. Luckily, I had found success with clearing congestion naturally through the Buteyko Breathing exercises. I knew that yesterday I had binged on Thanksgiving leftovers and there was a possibility that I would get excess congestion and mucus from them. They were delicious and I decided it was worth the risk. 

    Buteyko Breathing Exercises for Clearing Congestion Quickly

    The first exercise that I did was simple breath holds. I did this right when I woke up while I was lying in bed. The steps for this exercise are simple. 

    1. Pinch your nose.
    2. Start timing your breath-hold.
    3. Wait until the first urge to breathe. 
    4. Stop the timer. 
    5. Take a break. Repeat and try to extend the breath-hold.

    The first few breath-holds with a stuffy nose can be shorter and a little uncomfortable. You will notice that you have the urge to blow your nose and expel the mucus. After practicing these breath holds for about half an hour, your nose should be clear and it will be easy to breathe. 

    Clearing Congestion Naturally Exercise

    Keeping your congestion at bay requires some daily exercise. As a society, we have gotten very sedentary and our bodily functions have become a bit impaired. One exercise that can be done while walking is the STEPS exercise. 

    These are the instructions for the STEPS exercise:

    1. Take a walk.
    2. During the walk, pinch your nose and count how many steps you can take without breathing.
    3. When you begin to feel an air hunger, unpinch your nose. 
    4. Breathe normally for about a minute. 
    5. Repeat. 

    This is a simple exercise that can be done without any equipment or training. It should be done on a daily basis for 30 minutes to an hour a day. Walking provides many additional benefits in addition to clearing congestion. You may find that your circulation also improves. 

    Tips for Preventing Congestion

    I have found that using the principles of Buteyko Breathing have helped me prevent and eliminate congestion. As a child, I suffered a lot from asthma and allergies, but since adopting nasal breathing only, I haven’t suffered much at all from these ailments. 

    The following tips can help improve your health and prevent congestion. 

    1. Avoid processed junk food. 
    2. Eat low carbohydrate foods. 
    3. Take daily walks.
    4. Breathe only through your nose with your diaphragm. 
    5. Strive for good posture. 
    6. Drink water. 


    You can improve your health naturally and quickly with Buteyko Breathing exercises. I slacked off and stopped my Buteyko practices for awhile, but found that they worked quickly when I reinstated them and stopped the unhealthy eating habits that I had adopted over the holidays. 

    To learn more about Buteyko Breathing Exercises, check out this book: 

    Diving Into Buteyko Breathing Again

    Buteyko Breathing requires a time commitment and that is one reason that I have struggled to stick with it. However, I have noticed that my health often aligns with the Buteyko Breathing table of health. I do have severe alopecia, but in terms of my heart rate and severity of health conditions, it lines up pretty well. 

    Today, I started my day with Buteyko breath holds while I was in bed. Right now, I’m writing my blog post while I am walking on my treadmill. I do plan on using my treadmill for at least one or two hours per day. 

    I’m hoping to get to the rapid healing stage. I have to take weekly Covid nasal swabs and they hurt so much! I had one two weeks ago and my nose still seems a bit sore. When you get to the super health zones, you supposedly see rapid healing. Boy am I going to need that if I keep up with these nasal swabs. 

    Learning the Buteyko Method

    I learned the Buteyko breathing exercises from a trained practitioner years ago, but admittedly didn’t keep up with the exercises. Life gets busy. If you are interested in learning the Buteyko breathing exercises, you can find a bunch of them on YouTube. 

    There are books on the Buteyko breathing exercises that you can buy. Evelyn Somrak has a five-star rated book called the Buteyko Breathing Method. Her book contains great recommendations on how to stop runny noses, congestion, excessive mucus, and suffocation attacks. 

    I have regularly been able to eliminate congestion that comes after eating too many carbohydrates with the Buteyko breathing exercises. The simple STEPS exercises and control pauses help to clear out nasal blockages. I also find that breathing exclusively through your nose can help to keep your nose clear as well. 

    Keys to Correct Breathing

    1. Breathe only through your nose.
    2. Breathe with your diaphragm. (Place a hand on your chest and one on your belly to determine whether you are chest breathing or using your diaphragm. If the hand on your belly moves, you are using your diaphragm.)
    3. Make a practice of exercising at least an hour a day. 
    4. Practice Buteyko breathing exercises for at least six weeks for best results.