issue 40 proper breathing for physical & mental health
TRANSCRIPT
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In This Issue: you’ll find relief for more than
200 common health symptoms.
Stop Suffering From Multiple Symptoms
1
Benefits From Proper Breathing That You Might Already Know About
2
Breathing for Better Erections 4
Sleeping This Way Causes Hypoxia - Can Cause “Rockiness” Problems
5
Less Breathing Leads to Quicker Healing
10
Oxygen RemedyTM - Basic and Advanced Reduced Breathing Exercises
11
Emergency Steps You Can Take 15
What to Do Now 15
Stop Suffering From Multiple
Symptoms
──── Hi, Matt Cook here. Many years ago, I was
introduced to a breathing therapy that put an end
to my asthma and several other medical
symptoms that I had suffered from most of my
life. The therapy is based on extensive scientific
research.
As you well know, I strongly prefer treating the
root causes of health problems rather than
masking the symptoms. Without a doubt, one of
the best parts of this therapy is that it requires
NO pills, NO supplements, NO gym workouts, or
any other expensive and time-consuming
methods.
The fact is, you can do it anywhere and at any
time. It can be done in the comfort of your home.
In an easy chair, a recliner, standing up... most
any position that you find comfortable. Once you
get the hang of it, it becomes the natural way
that you take every breath. That’s important,
because ultimately how you draw every breath
can prevent many health symptoms from ever
coming back.
Of course, if you have a serious health problem
you need to seek medical advice and possibly
treatment. However, I’ve never met a doctor that
considered what you will discover here as being
any threat to your health. Some doctors might
not think you’ll benefit much, but if you ask, I
seriously doubt they will tell you to not try it.
I expect you and your doctor to be a bit skeptical
that simply making a few simple changes to your
breathing habits can make a lot of chronic
medical symptoms just go away. You should be
asking yourself, why haven’t I heard of this
before?
Proper Breathing for Physical & Mental Health, Longevity, and Sexual Bliss
Relief from a long list of symptoms including - excess weight, asthma, fatigue, pneumonia, flu, and much more…
.
Issue 40
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You see, this marvelous breathing method was
discovered by a Russian doctor/scientist during
the Soviet era. He was a top doc to the very first
Soviet cosmonauts - before man had even made
it into space. Dr. Buteyko was in charge of
making sure they would survive breathing in zero
gravity and finding the best composition of air for
them to breathe. As you may know, the Soviets
put the first man in space. Dr. Buteyko was a key
member of the team that did it.
“A new dawn is emerging by recognizing that
correct breathing volume is fundamental to
maintaining good health, the new beginning
is based on the life’s work of Russian
scientist professor Konstantin Buteyko.”
This was also the era of the Cold War. The
Soviets and the Americans were working hard at
figuring out how to blow each other off the face
of the earth. They weren't exactly sharing
medical breakthroughs at the time. That's a big
reason why American and other Western doctors
aren't familiar with Dr. Buteyko's research and
discoveries.
Since then, American and other Western doctors
limit their knowledge of breakthroughs to when a
drug salesman stops by to introduce the latest
billion dollar drug their pharmaceutical company
has put out on the market. The salesman tells
them what diseases and symptoms it’s
supposed to treat and that's that - another big
pharma drug is on the market. You had just
better hope the problems this new drug creates
aren't as bad as the one it fixes.
Before going further, let’s briefly review previous
newsletters where my research team and I have
touched on proper breathing techniques that are
scientifically proven to be responsible for major
health improvements…
As I often say, “See you at 120!”
I hope you will also share by sending questions
or comments of ANY kind to:
mailto:[email protected].
Daily Medical Discoveries finds hidden, buried,
or ignored medical studies through the lens of
hundreds of years of proven science. Matt heads
up the editorial team of scientists and health
researchers. Each discovery is based upon
primary studies from peer reviewed science
sources following the Daily Medical Discoveries
7 Step Process to ensure accuracy.
Matt Cook is the founder of
MaleHealthCures.com, part of Calworth Glenford
LLC, a Publishing Co. in business since 1996.
Proper breathing has been discussed in several
previous newsletters, but not in great detail.
In Newsletter Issue 7, is an article about
minimizing stress and using bag breathing as a
great ways to lower prolactin levels. Bag
breathing is the western medical equivalent to
the proper breathing techniques covered in detail
in this newsletter. Bag breathing increases
carbon dioxide levels. Higher carbon dioxide
levels actually raises the amount of oxygen
reaching the tissues.
Newsletter Issue 12 has an article about
controlling and reducing anxiety symptoms.
Several controlled experiments involved
hundreds of people to simulate hyperventilation.
One study had participants hold their breath to
increase CO2 levels and another involved
breathing air with higher concentrations of CO2.
“There is a bidirectional association between
hyperventilation and anxiety, as evidenced
Benefits From Proper Breathing
That You Might Already Know
About
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by the fact that individuals with idiopathic
hyperventilation have been shown to score
higher on anxiety and depression scales than
do control subjects. Hyperventilation can
therefore be considered a cause, a correlate
and a consequence of panic attacks.”
Hyperventilation is about breathing too fast and
taking in too much air. Proper breathing is all
about breathing slower to take in the correct
amount of air. Proper breathing is a natural way
to better control anxiety and panic attacks.
Newsletter Issue 16 has an article about
increasing your thyroid (very important).
Eliminating foods that lower your thyroid,
increasing your salt intake, and doing breathing
exercises - all of these can raise your thyroid.
Newsletter Issue 18 more directly discussed
what this newsletter goes into detail about - the
magic of the Oxygen RemedyTM. It has the
ability to double the blood flow to your penis.
This is a simple breathing technique that you can
begin immediately.
The Oxygen RemedyTM increases the amount of
oxygen getting to your cells. Just as importantly,
it increases nitric oxide in the blood. Nitric oxide
increases the size of blood vessels carrying
blood to the penis, and contracts the size of
vessels carrying the blood out.
Increasing blood flow to all the organs and cells
helps all health problems immeasurably. It fixes
or cures a lot of health problems because many
of them are caused by not enough oxygen
reaching the tissues.
Newsletter Issue 25 has several important
articles on the subjects of Lungs, Shock,
Inflammation, and Aging. One was about a
condition called ‘shock lung’ or ‘wet lung.’
What’s happening here is too much oxygen is
damaging the lungs, and the available oxygen is
NOT getting to the organs and tissues where it is
needed.
The causes and solutions are twofold. First,
many people need more carbon dioxide in their
body. Again, the breathing exercises you’re
about to learn will increase the carbon dioxide in
your body.
The chances of recovering from (or not
developing) wet lung improve with proper
breathing to increase carbon dioxide, with
lowering estrogen, and with eliminating PUFAs.
ALL OF WHICH CONTRIBUTE TO BETTER
HEALTH AND A LONGER LIFE!
Newsletter Issue 27 is about increasing
testosterone levels. When you fix the things that
affect your breathing and your heart, you also
often get better results in your sex life.
A number of studies have hinted that tai chi
prevents age-related cognitive decline and
dementia. Tai chi is a gentle form of exercise
combined with breathing that was developed in
China. It’s similar to yoga.
Tai chi’s been used in China for more than
800 years, and it increases oxygen-rich blood
flow to the penis naturally …
A recent human study shows that tai chi
increases blood flow to critical regions of the
brain. Scientists did not see these effects with
normal exercise. Mind-body exercises are a kind
of hybrid between physical exercise and
meditation - because they incorporate
systematic breathing techniques.
Newsletter Issue 28 was a special edition early
in the COVID-19 pandemic. The focus was
stress and anxiety brought on by COVID-19.
Suggested techniques for reducing stress and
anxiety included:
• Transcendental meditation.
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• Mindfulness-based stress reduction
exercises.
• Yoga meditation and exercises.
• Stretching exercises.
• Breathing exercises.
Noticeable here are other techniques with a very
long history of naturally helping people, including
Transcendental and Yoga meditation/exercises.
Both of these ancient techniques place
prominent emphasis on proper breathing
methods.
Newsletter Issue 32 has articles about eating
your way to healthy weight loss. Healthy
breathing enhances your basal metabolic rate
(BMR). BMR - even at rest, the body needs
energy to keep all systems functioning correctly
(breathing, heart, growing and repairing cells,
and adjusting hormone levels). The body’s BMR
accounts for the largest amount of energy
expended daily - 50 to 80 percent of your daily
energy use.
It should be no surprise how often proper
breathing comes up related to staying healthy
naturally.
There is plenty more scientific evidence on the
importance of healthy breathing….
Breathe this way to get super-firm
erections… try it now!
I’ve heard the term “mouth breather” used as an
insult. Usually, it means a person is dim-witted or
dumb. While the insult is certainly cruel, the
reality is that mouth breathing isn’t good for you
AT ALL.
It can cause many health problems - including
asthma. That’s because it messes up the
CO2/oxygen balance in your body and can
create a chronic and low-level state of
hyperventilation.
Your doctor isn’t going to tell you this, mostly
because 99% of doctors don’t know how
beneficial nose breathing is to your health. After
all, there isn’t much profit motive in saying,
“breathe with your mouth closed.”
Here’s the thing: I’ve been teaching about
breathing through your nose for years now…
And a new study just came out that showed yet
ANOTHER benefit of nose breathing - having a
better memory!
Crazily enough, breathing through your nose
improves your memory. In this Swedish study,
the researchers told their participants to learn 12
different smells on 2 different occasions. And
they had to remember which smell went with
which session.
During the learning phase, the researchers
instructed people to either mouth breathe or
nose breathe.
And the nose breathers were better able to
remember which smells came from which
session.
“The results showed that when the
participants breathed through their noses
between the time of learning and recognition,
they remembered the smells better.”
This effect on memory seems to be due to a
process called memory consolidation.
Nose breathing specifically seems to help our
memories get stored in the brain in a way that
Breathing for Better Erections
5
makes them easier to retrieve.
“Our study shows that we remember smells
better if we breathe through the nose when
the memory is being consolidated – the
process that takes place between learning
and memory retrieval…”
Of course, traditional practices that promote
meditation understand the importance of proper
breathing… and have long used breathing as a
way to control human behavior and physiological
responses.
Now scientists are beginning to offer clinical
evidence that nose-breathing has a whole host
of positive effects on the human body.
“The idea that breathing affects our behavior
is actually not new… In fact, the knowledge
has been around for thousands of years in
such areas as meditation. But no one has
managed to prove scientifically what actually
goes on in the brain. We now have tools that
can reveal new clinical knowledge.”
Don’t worry, if you’re a mouth breather, you can
become a nose breather with just a little bit of
effort. Here’s how…
How to breathe through your nose (instead of
your mouth)
There are 2 steps to becoming a nose breather
or breathing through your nose consistently.
1) Awareness
Many people breathe through their mouth when
they are exercising or bored. Observe your own
behavior to become aware of when you mouth
breathe… then every time you realize you are
mouth breathing, all you have to do is shut your
mouth.
Many people report feeling much more alert
when nose breathing.
If you are a regular mouth breather, nose
breathing will often feel a bit uncomfortable at
first. But if you keep at it, it will become a habit
and greatly improve your health.
2) Sleeping
It’s harder to control your breath when you sleep
and many people breathe through their mouths
during slumber. But there is an easy solution.
Simply put a piece of medical tape over your
mouth while you sleep and you’ll start nose
breathing instead of mouth breathing. Taping
your mouth at night with medical tape can seem
a little crazy at first, but it’s well worth the effort.
Nose breathing is hugely beneficial to your
health and probably your memory too. It’s worth
developing the habit of breathing through your
nose even if it takes a bit of effort to accomplish.
This sleep position cuts off oxygen-rich
blood flow…
Sometimes people sleep with their heads
covered up by blankets…… often after waking
up temporarily when lighting conditions interfere
with their sleep.
Yet there are others who do this always and
even in pitch darkness… perhaps as a comfort
habit or to quickly increase under-blanket
temperature.
This has long been thought of as a more or less
innocuous habit.
But a recent survey shows a strong link
between sleeping with one’s head covered in
blankets and Alzheimer’s disease.
Sleeping This Way Causes
Hypoxia — Can Cause
“Rockiness” Problems
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This survey was conducted by Barry Stanley, a
statistical amateur and Canadian grade-school
teacher with no credentials in epidemiology or
biochemistry.
So some would tend to disregard the data for
this reason - especially “turtle sleepers” who
would prefer to think it is safe.
But his methods were actually not much different
from other methods used in studies published in
peer-reviewed journals.
“92.8% of those who practiced any form of
head covering while sleeping will suffer from
either an early, middle, or late stage of
dementia at or after 70 years of age.”
Such powerful correlations are hard to ignore, as
his survey includes results from 443 people.
These findings are certainly statistically
significant, despite the formal p-value not having
been calculated by Stanley. (It’s not important
that you know what a p-value is.)
Stanley proposes no real mechanism for the
effect (of why covering your head with blankets
causes dementia).
Now I’m going to talk about a condition called
hypoxia - where the body or a region of the
body is deprived of adequate oxygen supply
at the tissue level.
Hypoxia when caused by other things - e.g.,
carbon monoxide poisoning or sleep apnea - has
convincingly been shown to be correlated with
both brain atrophy and reduced cognition.
And then there’s vascular dementia…a
common form of dementia thought to be
dependent on reduced cerebral blood flow. It
is often caused by atherosclerosis.
Reduced blood flow can obviously limit the
delivery of many important biomolecules,
glucose among others.
But when it comes to sleeping with your head
under the covers…
The contribution of reduced oxygen certainly
cannot be discounted… It could be the
primary cause.
“Given the results as submitted, there is
strong indication that head covering while
sleeping has a significant impact on the
occurrence and advance of dementia.”
Yet hypoxia and cerebral ischemia (inadequate
blood supply) are nearly 2 sides of the same
coin, as you will see…
Acute hypoxia induces rapid changes in the
cells’ enzymes - meant to increase blood flow
and thus acquire more oxygen.
Yet such changes ultimately diminish oxygen
flow the moment normal air is breathed again.
This rebound effect could be caused by
vasoconstriction (constriction of blood
vessels).
Specifically, vasoconstriction induced by lowered
concentrations of carbon dioxide (hypocapnic
vasoconstriction). Hypocapnic vasoconstriction
is a well-established phenomenon. Since the
1940s, it’s been reliably shown to occur.
This may be expected to occur because
carbonic anhydrase, the enzyme that turns
carbon dioxide (CO2) into bicarbonate (HCO3−),
is powerfully upregulated by hypoxia.
Lack of oxygen has also been shown to
decrease dopamine in the brain…
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Possibly this is because, in the formation of
dopamine, we need oxygen added to tyrosine
(an amino acid).
Although serotonin concentrations can also be
found decreased after hypoxia, studies show
that dopamine is more affected than
serotonin.
Serotonin synthesis seems to depend more on
tryptophan availability than oxygen
concentrations.
“…it is thus suggested that the observed
changes in tryptophan hydroxylation may in
part depend on the changes in tryptophan
availability. This did not seem to be the case
concerning tyrosine hydroxylation and
tyrosine availability.” (Hedner, 1977)
Yet, such transient reductions are unlikely to
persist for long. And they cannot explain the
reduced blood flow consistently shown in
dementia.
Knowing what we know about hypoxia in
general, you could reasonably expect “turtle
sleeping” to temporarily lower cognitive function.
And since this practice tends to be habitual,
you could perhaps rightly infer that people
who sleep this way would have an increased
risk of dementia.
The practice is no more common than dementia
- 11% of a 100-person sample in Massachusetts
admitted sleeping this way (King, 1972).
The ongoing survey by Barry Stanley includes
more people than any other (443 people). And it
shows a nearly threefold higher prevalence in
“undercover sleeping” (29.7%) among his
participants.
However, he does use a somewhat subjective
graded scale including milder stages of dementia
as response options:
Sleeping Practices (Percentage, rounded):
a) 70.3% always sleep with their head
completely uncovered. May even prefer window
open.
b) 12.6% occasionally sleep with covers drawn
above eye level, completely covering the mouth
and nose.
c) 3.2% often sleep with covers above eye level,
completely covering the mouth and nose.
d) 3.4% occasionally sleep with covers drawn
completely over their head.
e) 2.3% often sleep with covers drawn
completely over their head.
f) 8.3% often sleep with either the head covered
or partially covered at or about eye level.
In comparing those who never cover their
head during sleep to those that practice
some level of covering:
a: those that never cover their head: 70.3%
b, c, d, e, f: those that practice some level of
covering: 29.7%
This prevalence could be a bit artificial and
subject to selection bias.
His survey can be freely taken online by anyone.
So participants with this habit may be self-
selecting more often via Google searches and
word of mouth.
“100% of those who practiced the most
serious levels of head covering (c, d, and e
above) while sleeping will suffer from either
an early, middle, or late stage of dementia at
or after 70 years of age.”
Yet, this is the only survey that correlates
dementia strictly with head-covered sleeping.
Although Stanley presents the data in a hard-
to-grasp table format, it can be made more
intuitive using graphing software.
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The correlations are more convincing when
restricted to the 70+ age group (especially when
some sleeping grades are summed together).
But the graph shows the results of all 443 people
with all grades separated as in the original table.
With additional degrees of blanket coverage -
going from left to right on the graph - a general
increase in dementia prevalence can be
observed.
This data isn’t a perfect dose-dependent
increase, of course, as the categories are
somewhat subjective…
For instance: What is the difference in arterial
oxygen between those who “often cover to eye
level” and those who “occasionally cover above
head”?
Since it also depends on such things as blanket
weight, blanket porosity, and number of blankets
used, you probably wouldn’t expect extremely
convincing correlations anyway.
This is especially true when considering that
dementia can be caused by other things as well,
and not just strictly hypoxia.
Yet this trend is confirmed by a more
elaborate study published in the Journal of
the American Medical Association.
While this study was about sleep apnea and not
about blanket coverage, the results are relevant
because they determined arterial oxygen in 298
subjects during sleep.
Not only that, these researchers measured three
separate indices of hypoxia:
• The oxygen desaturation index.
• The time spent in oxygen saturation.
• The total time spent in apnea.
They recorded multiple parameters while the
subjects were asleep, a process they termed
“polysomnography.”
They also measured sleep fragmentation and
correlated it to cognitive test scores 5 years
later during the final analysis.
This was a prospective study, so it could
determine specifically whether apnea had
caused dementia and not vice versa.
After all was said and done, the only
correlations between dementia and the
polysomnography indices were those of
hypoxia.
Sleep fragmentation had no bearing on the risk
of dementia - only hypoxia did:
“Conversely, no significant association was
seen for the sleep fragmentation or sleep
duration measures of arousal index, wake
after sleep onset, or total sleep time, before
or after adjustment for covariates. Measures
of hypoxia remained significant even after
adjusting for covariates and baseline
cognitive test scores…and sleep time in
apnea/hypopnea…” (Yaffe, 2011)
These results are in accordance with carbon
9
monoxide poisoning in humans and hypoxia
studies in animals.
This study strengthens the supposition that
hypoxia, whatever the precise cause, will
lead to a cascade of events that lower brain
function.
You might expect a few immediate effects from
hypoxia such as lowered dopamine and
decreased microtubule synthesis, reduced
plasticity and remodeling rates, and a
generally reduced metabolism.
Yet carbonic anhydrase 9 is inducible by
hypoxia. (As discussed above, carbonic
anhydrases are a group of enzymes that turns
carbon dioxide into bicarbonate.)
Carbonic anhydrase 9 lowers carbon dioxide, a
powerful regulator of vasoconstriction and
vasodilation:
This hypoxic upregulation of carbonic
anhydrase 9 has been shown to occur in many
different cell types. This effect is so reliable that
carbonic anhydrase 9 is now considered a
biomarker for hypoxia.
Scientists don’t often focus on the physiological
function of this. And when it is, they sometimes
explain it by acidity (Svastová, 2004).
But it could be that carbonic anhydrase 9 is
induced in a desperate attempt by the body
to increase oxygen transport.
It’s well known that carbon monoxide exerts its
toxicity by binding hemoglobin and reducing
oxygen-binding…Yet this property is also shared
by carbon dioxide:
“In vertebrates, hemoglobin plays a central
role both in the transport of oxygen from the
respiratory surfaces to the tissues and in the
transport of carbon dioxide in the opposite
direction.” (Frank, 1991)
These 2 gasses compete with each other for
binding to hemoglobin. So, reducing carbon
dioxide will enhance the oxygen-binding capacity
of hemoglobin.
And this is what carbonic anhydrase ultimately
does - it reduces carbon dioxide by transforming
it into bicarbonate and protons.
Carbonic anhydrase 9 can be induced within
minutes. But its degradation would likely
depend on protein turnover rates.
For this reason, nighttime bouts of hypoxia
could induce changes lasting for days.
And this may tend towards reduced cerebral
blood flow because of high expression of
carbonic anhydrase, lowering the protective and
vasodilatory CO2.
Reduced cerebral blood flow is a classic finding
in dementia - reported about as often as low
acetylcholine, if not more so.
“Perfusion deficits were detected in 34 of 35
patients but in only 4 of 35 controls.”
(O’Brien)
Magnesium increases blood flow to the brain…
And perhaps that’s why it’s been successfully
used to treat dementia.
Yet, regardless of the primary mechanism
behind hypoxia and dementia, there is enough
published evidence to conclude that it’s causal.
So “undercover sleeping” is probably not
something to make a habit of… And if
“undercover sleeping” is already a habit,
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care should be taken in choosing the right
blankets.
“Among older women, sleep-disordered
breathing was associated with an increased
risk of developing cognitive impairment 5
years later. In addition, even after adjusting
for demographic risk factors and
comorbidities, we found that 2 of 3 indices of
hypoxia (but not sleep fragmentation or
duration) were associated with incident mild
cognitive impairment or dementia,
suggesting that hypoxia is a likely
mechanism through which sleep-disordered
breathing increases risk for cognitive
impairment.” (Yaffe, 2011)
The first revolution in my health was when I
learned some breathing exercises.
Just this step took me from having to take
seven medications, to being completely
medication free - in about 2 weeks.
I learned this technique back in 2005, and life
has been wonderful since then. What I was
doing was essentially introducing the idea of “air
hunger” into my life.
With air hunger, my body readjusted its
thermostat for how much oxygen gets delivered
to my tissues at a time.
And less breathing leads to quicker healing and
better health!
You don’t realize it, but we breathe too much.
I found that the more I breathed, the more
unhealthy I got.
By breathing less, my body actually learned to
oxygenate my tissues better. And I got healthier.
So breathing less let me quit all of my
medications.
You can do the same thing and potentially to get
off of any medications you’re on - it’s an easy
technique. Everyone can learn it.
I’ve taught this technique more recently as “bag
breathing.” And I’ve coached many people to
almost perfect health with these methods.
So here’s a new study that shows that the
bag breathing method works in an actual
clinical study.
The researchers took people who had spinal
cord injuries, and they gave them simple
breathing exercises.
The breathing exercises were intended to
cause what is called transient hypoxia for the
patient.
Transient hypoxia is when you are taking in less
oxygen.
They instructed the patients on how to breathe
less for a few minutes each day.
The researchers were testing this idea of
breathing less to see how it impacted the healing
process.
And by picking people who had the same
type of injury, they could compare healing
times more easily.
That way they could focus on if breathing less
would speed up healing for these spinal cord
patients.
The breathing exercises were a training of sorts.
Less Breathing Leads to
Quicker Healing
11
The body has a sort of thermostat mechanism
that determines how much it wants you to
breathe.
By doing breathing exercises for a few
minutes each day, your body adjusts how
much you need to breathe.
In turn, that lowered thermostat allows you to
breathe less all the time, without your having to
think about it. And it turns out the less you
breathe, the healthier you are. I know, it seems
odd, but it really works.
It’s even better when you do this “breathe
less” exercise while you’re walking.
Walking generates carbon dioxide, and this extra
carbon dioxide allows you to get better results
faster.
But does all of this help you to heal faster or not?
Well… yes, it does.
In the study, people who were walking with
these breathing exercises healed much
faster.
Transient hypoxia (through measured breathing
treatments), along with over-ground walking
training, improves walking speed and endurance
after spinal cord injury.
So the patients who were breathing less
healed faster.
Like I said, the study really has nothing to do
with spinal cord injury. But it’s very interesting
because spinal cord injuries are extremely
difficult to heal under normal circumstances.
And this study showed that breathing exercises
helped the spinal cord injuries to heal
quicker.
The truth is that any injury or illness can be
improved, and often cured, by breathing less.
Breathing less is also why people who live in
high-altitude tend to live longer.
If you’re breathing less, you will live longer.
This seems completely off the wall and
backward since we KNOW that we need oxygen.
And we get oxygen by breathing.
But the strange thing is that the less you
breathe, the more oxygen reaches your
tissues.
And more oxygen reaching your tissues makes
you healthier.
Breathing less is probably one of the top one or
two most important things you can do to restore
your health.
It can lower your blood pressure to normal.
It can remove the fibrosis in your penile tissue.
Breathing less can clear your arteries and
make your heart beat more evenly and
more strongly.
There’s almost nothing that you can’t do by
breathing less.
What you are about to do is a powerful but
simple breathing exercise. So, I'm back on my
“I’m not a doctor” soapbox. The good news is
that the breathing exercise you are about to
learn is good for you. Not bad for you like a
hyperventilation provocation test is. You can be
much less concerned with this procedure.
Especially if you're reasonably healthy.
Still, there are health risks when you change
your breathing habits. If you are not reasonably
Oxygen RemedyTM
Basic and Advanced Reduced
Breathing Exercises
12
healthy, or have difficulty with a hyperventilation
provocation test, you need to seek professional
medical help before beginning the breathing
exercises.
Also, don’t discontinue your medicine when you
begin this routine. Consult with a doctor before
discontinuing your medications… even when
your symptoms lessen.
Before You Begin
We need to cover a few more things before
diving into the basic breathing exercise. First of
all, you need to keep a simple daily log of a few
of your physical details.
The main reason for this is so that you know if
you are getting better and have stopped the
over-breathing.
Make yourself a logbook that looks like this:
Daily Breathing Exercise Log
Date: 8:00
AM
Noon 6:00
PM
10:00
PM
Pre-exercise
pulse rate
Session
length in
minutes
Control
pause #1
(start)
Control
pause #2
(1/4 way into
exercise)
Control
pause #3
(1/2 way into
exercise)
Control
pause #4
(3/4 way into
exercise)
Control
pause #5
(end of
exercise)
Intensity of
symptoms*
at beginning
Intensity of
symptoms*
at end
Post-
exercise
pulse rate
*measure intensity of symptoms on a scale of 1
to 10 with 10 being the worst you have ever
experienced.
The Control Pause
The exercise involves exhaling your breath
slightly more than you normally do. At that time,
you take what is known as the control pause.
Do Not immediately breathe in. Instead, just
don’t breathe momentarily.
No one can tell you exactly how long you should
not breathe. Simply hold that condition until you
feel a mild sensation of a need to breathe.
The amount of time (in seconds) from when you
ended the exhalation until you took the next
breath is the control pause.
You measure this with a stopwatch or second
hand on a watch 5 times during the exercise.
13
1. At the beginning when you first consciously
don’t breathe in.
o One quarter of the way through the
exercise. So if you perform the exercise
for 30 minutes this will be at the 7 1/2
minute mark.
o Again at the halfway point, or at 15
minutes for a 30 minute exercise.
o Again at the 3/4 mark, or at the 22 1/2
minute mark for a 30 minute exercise.
2. At the end, when you hold your exhale for the
last time.
The Exercise Step-By-Step Instructions
The goal of the Oxygen RemedyTM Breathing
Method is to gradually reset or readjust the
breathing center to higher CO2 values and
reduced minute ventilation (the volume of air
breathed). Both parameters should be closer to
their norms as a result of the exercises.
1. Find a comfortable place. A comfortable chair
is fine, though some people obtain the best
results lying down. Ideally, the location
should be cool but without a draft (typically
people find they become warmer as a result
of the exercise).
2. Begin by relaxing for 5 to 10 minutes. During
this time, breathe as you normally do.
3. Take your initial pulse.
4. Briefly tense as many of your body muscles
as you can, especially your chest and upper
body muscles.
5. Relax, this should result in a gentle
exhalation of your breath.
6. Don’t breathe back in immediately. Don’t
breathe until it begins to become
uncomfortable.
7. Measure and record your first control pause.
8. Pinch your nose if necessary to prevent
accidental breathing.
9. Inhale, but take a shallower than normal
breath.
10. For 3 to 5 minutes discontinue holding your
breath after exhaling and breathe shallow
(not normally).
11. Throughout the exercise you should feel
a constant desire for a little more air.
12. Repeat steps 5 to 10 throughout the 30-
minute session, recording your control
pauses according to the frequency on your
daily log.
13. Breathe only through your nose. Do not
breathe through your mouth.
14. Return to normal breathing but at a slower
rate. Repeat the exercise 3 to 4 times daily.
What to Expect During the Exercise
Your body should begin to warm about halfway
through the session. A deep feeling of relaxation
and even tranquility should come over you.
Your nasal passages should become moist in as
little as 1 to 3 minutes. If they don’t, the cause
could be dehydration. Stop and drink a glass or
2 of water before resuming the exercise.
Unlike the rest of your body becoming warm,
your nose will become cold. This is a good sign
that your nasal passages are receiving better
blood flow and your health is improving.
Expect your 2nd and 3rd control pauses to be
shorter than your first. This is due to the reduced
CO2 in your blood.
Either the 4th or 5th control pause should
naturally be longer than the first control pause.
This is a very good sign because it indicates that
your breathing center chemoreceptors have
reset to the correct setting.
14
The desired end result is to stop the exercise
shortly after your breathing center
chemoreceptors reset. Otherwise, fatigue will set
in, which will have a negative effect on your
exercises later in the day.
Severely sick people are encouraged to do the
exercises every 1 to 1 ½ hours, in addition to
constant breathing control. BUT, if you are
pregnant OR you have high blood pressure OR
you have panic attacks OR you have been
diagnosed with heart disease, do NOT do the
pauses!!
What Your Control Pause Tells You
From clinical trials, Russian doctors came to the
following conclusions based on the length of
patients’ control pauses. These are approximate
results and do not apply to everyone.
• 1 to 5 seconds - Severely sick and critically ill
patients, usually hospitalized.
• 5 to 10 seconds - Very sick patients, often
hospitalized.
• 10 to 20 seconds - Sick patients with
numerous complaints and, often, on daily
medication.
• 20 to 30 seconds - People with poor health,
but often without serious organic problems.
• 30 to 40 seconds - People with normal health,
according to official medical standards, while
some serious, often undetected health
problems are possible (gastrointestinal,
hormonal, and skin problems, caries, intestinal
parasites, etc.).
• 40 to 60 seconds - Good health.
• Over 60 seconds - Ideal health, when any
organic or other pathological health conditions
are virtually impossible.
Variations on the Basic Exercise
The basic technique is best categorized as a
light intensity session and is best suited to
beginners. Discomfort from limited air is minimal
but beginning sessions must be longer to
achieve proper results.
With training, practice, experience, and improved
health, many people will be able to shorten their
sessions by progressing to medium and high
intensity sessions. These are shorter in length
but produce the same results.
Medium sessions are done with a longer control
pause and shallower breathing that increases
the feeling of air denial. These sessions are
often reduced to about 20 minutes. You’ll know
that you have achieved this when your control
pause becomes longer than the first in a shorter
amount of time than it did using the light intensity
method.
Many people never achieve the high intensity
level simply because the desire for air becomes
too strong. People capable high intensity air
denial can reset their breathing center in as little
as 15 minutes.
Individuals should only use the medium and high
intensity methods when they are comfortable
doing so. Both during the session and
immediately following it. A good test of this is the
individual’s ability to control their breathing,
especially immediately following the session.
Shallow controlled breathing should easily be
obtained following the session. Mouth breathing,
deep breathing, or gasping for air strongly
indicates the person is not ready for the medium
or high intensity methods.
The medium and high intensity methods are
never recommended for seriously ill people.
The light, medium, and high intensity methods all
obtain the same result, to reset the breathing
center and increase CO2 in the blood system.
The only difference is the amount of time
required to achieve it.
15
There you have the basic Oxygen RemedyTM
Breathing Exercise. I truly expect you to start
feeling much better in a matter of days and to
regain your health within weeks. But it won't
happen if you aren't diligent about practicing the
exercises several times a day.
I know from my very advanced training that
practice is critical to achieving the full benefits of
breathing correctly. I want you to obtain
everything that I have through coaching and
interacting with like-minded people.
No more procrastinating. Your health is too
important.
Panic and anxiety attacks can be triggered by
many everyday events - such as stress, large
meals, lack of conscious controlled breathing, or
anything that causes hyperventilating.
With the onset of symptoms, here are the
emergency steps you can take:
1. Relax your muscles and find a place to get
comfortable. The relaxation should trigger a
natural exhale.
2. At the end of the exhalation, pinch your nose
and hold your breath as long as you
comfortably can. This should be long enough
for you to begin getting hungry for air but not
so long that you think you might faint.
3. At the end of the breath holding, take in an
exceptionally small breath of air. Stay
relaxed, especially in the upper body area of
chest, diaphragm, shoulders, neck, and jaw.
4. Breathe slow and shallow for about 2
minutes.
5. Again, exhale, pinch your nose, and hold
your breath as long as you can.
6. One more time, take a shallow breath and
breathe slow and shallow for about 2
minutes.
7. Finally, exhale and hold your breath one last
time.
8. Return to your normal breathing but be
conscious of it. Try to breathe slower and
shallower than you did before you started
reading this book.
9. Your symptoms should diminish.
10. If your symptoms don’t diminish, repeat steps
1 to 7 again.
Dr. Buteyko’s research found that normally his
patients’ symptoms were eliminated in 1 to 5
minutes using this method.
You now have the information you need to
begin feeling much better in as little as 3
minutes.
By practicing these exercises on a regular basis
for a couple of weeks, your normal breathing
pattern will become a healthy breathing pattern.
You can always return to these exercises if your
breathing gets out of whack again. But once your
normal breathing becomes proper breathing,
many health symptoms will be gone for good.
You’ll soon have much more vigor and much
more sex… along with improved physical and
mental health, well into a very old age.
I have a lot more information about proper
breathing techniques. Drop me a note and I’ll
share more with you
(mailto:[email protected]).
Always talk to your doctor before changing your
lifestyle, diet, exercise, sexual, and medication
habits.
• Know the Oxygen RemedyTM steps in detail
What to Do Now
Emergency Steps You Can Take
16
but as an easy reminder here is an abbreviated
version:
1. Take the pulse.
2. Control Pause.
3. 3 to 5 minutes of shallow breathing.
4. Control Pause.
5. 3 to 5 minutes of shallow breathing.
6. Control Pause.
7. 3 to 5 minutes of shallow breathing.
8. Control Pause.
9. 3 to 5 minutes of shallow breathing.
10. Control Pause.
11. 3 to 5 minutes of shallow breathing.
12. Take the pulse again.
• By doing breathing exercises for a few minutes each day, your body adjusts how much you need to breathe.
• It’s even better when you do this “breathe less” exercise while you’re walking.
• Other techniques with a very long history of naturally helping people with breathing include Transcendental and Yoga meditation and exercises.
• Healthy breathing enhances your basal metabolic rate (BMR). BMR - even at rest, the body needs energy to keep all systems functioning correctly (breathing, heart, growing and repairing cells, and adjusting hormone levels).
• There are just 2 steps to becoming a nose breather - awareness and sleeping with your mouth closed.
• Don’t sleep with a blanket over your head.
I’m already working on the next newsletter that
will be coming to you soon. If you have
questions of ANY kind please let me know at
mailto:[email protected].
────
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