Get Fit and Healthy At Home

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.

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.

There are many factors that can determine whether you will be prone to seizures. While the ketogenic diet can be excellent in preventing seizures, another great factor in preventing seizures is the oxygen content in your body. Exercise can increase the oxygen content in the body.[easyazon_image align=”right” cart=”n” height=”500″ identifier=”1489569987″ locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/513jdxBM0KL.jpg” tag=”mcurle08-20″ width=”313″]

Seizure Threshold is Controlled by the Brain CO2 and O2 Levels

Seizures and the seizure threshold are controlled by the amount of carbon dixoide and oxygen levels in the brain. Under normal conditions, electrical signals travel among nerve cells. The electrical signal is transmitted from one nerve cell to another only when the voltage or strength of the signal is high enough. The strength of the signal has a certain threshold. The threshold of excitability of the nerve cells directly relates to the seizure threshold. A normal value for the threshold of excitability in mammals is 50 micro volts.

If this seizure threshold remains high, or normal, the electrical signals are transmitted normally. You will have regular movements. Learning and adaptation are normal. In order to have a positive effect on the biological system, in terms of learning, survival and self-defense, it is crucial that the transmission of neuronal signals satisfies two criteria. First, these signals are transmitted and facilitated through the network of the nerve cells so

no important information is lost. Second, normal work of the senses, memory storage, memory retrieval, comparison of experiences, solution making and execution of solutions, etc.

However, if the threshold of excitability becomes too low, accidental signals may be amplified. This causes a disruption or even a suppression in the normal work of the central and peripheral nervous systems. When the breathing pattern is disturbed, blood gases become abnormal. This common abnormality is arterial hypocapnia (low levels of CO2) and cell hypoxia (low levels of O2). Overbreathing, or breathing too quickly is the key cause for both of these conditions.

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How CO2 and O2 influence threshold for a seizure

The nerve cell’s excitability threshold is very sensitive to and dependent upon both the O2 and CO2 concentration in nerve tissues. Lower oxygen levels create tissue hypoxia and an acidic cellular environment. Low CO2 levels create abnormal excitability of the nerve cells.

Neurologists know that hyperventilation, or low CO2 levels, will trigger excitability in the brain. This is what they are testing for during an electroencephalogram test. It is why they have you hyperventilate during the test. They are looking for the level of excitability. Hyperventilation leads to spontaneous and asynchronous firing of the neurons. Therefore, when you hyperventilate, or breathe too quickly, the oxygen and carbon dixoide levels become abnormally low. This results in accidental or weak electrical signals which can be strengthened and relayed through some parts of the brain interfering with the normal signals. These low levels of CO2 and O2 lower the seizure threshold and make you more susceptible to seizures.

Irregular breathing patterns cause seizures

Between 70-100% of people with epilepsy can lower their seizure threshold and trigger their seizures through voluntary hyperventilation. Studies have discovered that hyperventilation could cause seizures in all patients. Unfortunately, modern medical research has failed to discover the exact CO2 and O2 threshold that will induce seizures in susceptible individuals. This will be an individual level due to the fact that there are many other factors that influence the transmission of electrical signals in the brain, including surrounding neuronal activity, distribution of electrical firing, the current metabolic rate, body posture, physical exercise, thermoregulation, oxygen tension, calcium and magnesium ions, changes in glia cells, the concentration of neurotransmitters, and amino acids can all play a role.

Hypocapnia is the crucial necessary background in lowering seizure threshold and the appearance of seizures. However, there are many other factors that can contribute to seizures. You can implement many different natural cures for epilepsy to prevent seizures.

There are numerous medical studies which have proven that hyperventilation reliably induces seizures in people with epilepsy. This confirms that seizure threshold is controlled by breathing with limited contribution from other factors.

Exercise and the CO2 and O2 Levels

People with epilepsy have abnormal blood breathing at rest. Therefore, they have abnormal blood gases prior to exercise. Often, they suffer from arterial hypoxia, especially if they are chest breathers. Chest breathing reduces oxygen levels in arterial blood.

If they have issues with lungs or ventilation-perfusion mismatch, which happens in a small group of patients with severe asthma, emphysema or bronchitis, the arterial CO2 is too high. It can be up to 50-60 mm Hg. When this occurs, blood oxygenation is low already at rest. This causes dyspnea, a shortness of breath sensation, even during low intensity exercise.

When people with epilepsy overbreathe at rest, it reduces their body-oxygen levels. Many people with epilepsy have elevated blood lactate at rest, indicating the presence of cell hypoxia and anaerobic cellular respiration. Mild exercise will generate even more lactic acid due to initial oxygen deficiency. (This is one reason people don’t like to exercise.)

Since lactic acid is controlled by the respiratory system, the body starts to remove bicarbonates (CO2) from the blood by increased ventilation. In order to maintain blood pH in the normal range, the breathing center intensifies minute ventilation to remove some CO2 from the body. Breathing then becomes disproportionally heavier.

Mouth breathing further reduces the arterial and cellular CO2, creating brain hypoxia and increasing the heart rate. Nasal breathing, on the other hand, will prevent CO2 and nasal nitric oxide losses. It improves brain and heart oxygen content if the intensity of the exercise matches the oxygen delivery.

Overbreathing caused by mouth breathing during exercise can impact your breathing and blood gas levels for hours after exercise if it is too intensive or anaerobic. Exercise with low intensities will be better tolerated, but mouth breathing still will negate any improvements in heart and body oxygen levels, which can cancel positive long term effects of exercise on the respiratory system. People with epilepsy can have seizures due to moderate or intensive exercise combined with other hyperventilation inducing factors, such as stress, overeating, a drop in blood glucose and chest breathing.

Unfortunately, many coaches and fitness instructors teach athletes and students to breathe in through the nose and out through the mouth as a way to improve the long-term effects of exercise. This breathing technique is only half as good as nasal breathing only.

The Best Exercise for Body Oxygen

Soviet and Russian medical doctors studied a large group of patients. They determined that nasal breathing during exercise is the key factor that will maximize positive short and long term effects of exercise on the respiratory system. Nasal breathing during exercise prevents any acute episodes, including coronary spasms, angina pains, infarcts, strokes asthma attacks and seizures. Nasal breathing also ensures the absorption of nitric oxide generated in the sinuses and inhaled into the lungs during nose breathing.

Physical exercise was the main factor that made the breathing and body-oxygen content of our predecessors much better. Many of these individuals were exercising up to 8-12 hours per day. This includes walking, gardening, and all type of activities where the whole body is moving. Mouth breathing was socially unacceptable. Athletes were breathing strictly through the nose during training sessions.

Due to the industrial revolution, the average amount of exercise declined to 10-60 minutes per day. Many people stated breathing through their mouth during exercise. This led to more heart attacks, asthma, strokes and exercise induced asthma attacks. Physical exercise with mouth breathing therefore became a serious hazard.

Physical exercise with nasal breathing is the main factor that defines the long-term success during breathing retraining, according to Dr. Buteyko. A lack of physical exercise is the main cause of hyperventilation and hyperventilation can lead to seizures. Therefore, one of the main benefits of exercise for epilepsy is improved seizure control.

It is ideal to start your nasal breathing with a low-intensity exercise that you can maintain for an extended period of time. Walking is the best exercise to start out with. It can easily be done anywhere at any time. Nasal breathing can be incorporated easily during walking. You can increase the intensity of walking as you become more and more proficient at exercising with nasal breathing.