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- Herausgeber: Books on Demand
- Kategorie: Ratgeber
- Sprache: Englisch
After many years of self study in both Western and Eastern medicine, the author here wants to share his knowledge to the reader. With this book the reader will learn how to maintain inner harmony during the day but also how to taking care of the body in the best way. How to breathe more effectively, daily routines for maintaining a good health and how to create a pleasant environment both at home and at work, are some examples you will find in this book. You will also get advices which food and lifestyle routines that suits you according to your own body type.
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Seitenzahl: 44
Veröffentlichungsjahr: 2020
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Taking advantage of the day
Proper breathing and Body postureExercises at Home and at WorkTaking advantage of the calm momentsIndoor and Workplace environmentClothesFoods and SweetsVitamins and MineralsMealsSkin CareMorning RoutinesEvening RoutinesThe Three Different Body TypesDiet and Living Advice - Type ADiet and Living Advice - Type BDiet and Living Advice - Type CHealthy spicesAbout the AuthorCopyrightProper breathing and Body posture
If you don't get oxygen, you lose consciousness after only a few minutes and if it goes longer than that, you will die. But breathing not only has a vital role in our survival but also has a great impact on our well-being both physically and mentally.
Why I start the book with the focus on the breathing is because it is the very foundation of a healthier life and has helped me to remain calm during stressful situations.
Breathing properly has been shown to have a stress-reducing effect and decreases, among other things, the amount of stress-related hormones cortisol, adrenaline and norepinephrine.
The right type of breathing contributes (among other things) to:
Increased blood circulation and oxygen supply to both cells and musculature.
An improved immune system.
The internal organs in our bodies are massaged.
Body cleared of slag products and toxins.
Better energy combustion.
Kidneys and liver are better offloaded.
Better energy in general which in turn helps us to have more power for our everyday tasks.
Emotional imbalances are discouraged more effectively.
Increased viability and a better self-esteem.
How to breath more effective
During my time in high school, I found a book at my city library that was about Zen. Within Zen, meditation is a large part of the practitioners' daily routine and the breathing technique practised was a type of breathing technique that they in the book called abdominal breathing.
Most of us use shallow breathing or chest breathing, i.e. we use the chest when we inhale and exhale, thus filling only a small part of the lungs which means that the air is not distributed effectively throughout the lungs. This type of breathing also makes it harder for us to deal with stressed situations (we automatically use chest breathing when we are under stress).
Exercising abdominal breathing has therefore been shown to have a calming effect and our stress resilience increases significantly when we use this type of technique. Abdominal breathing is also more optimal than chest breathing as the diaphragm is a more effective breathing muscle than the small muscles found between the ribs (which are the muscles used in chest breathing). This type of breathing technique itself is not so difficult to learn, however you have to be aware of your breathing at first before it goes automatically and that can take some time.
A good breathing exercise
Lie down comfortably on your back with slightly curved legs.
Put one hand on your stomach and the other on the chest.
Breathe in different ways and feel which hand that moves the most.
Is it just the chest that rises? Does your stomach rise? Unless the stomach rises, the lungs will not be filled completely! If you breathe optimally, the stomach rises first during inhalation.
When you find a way to breathe that makes your hand on your stomach to move, just practice to take long deep breaths.
Once you feel that you have gained good control over this type of breathing technique, practice to use abdominal breathing in various everyday situations such as when you sit, stand and during walking.
A correct body posture
A correct posture is also very important as the lungs then have the opportunity to be filled and emptied efficiently. A good posture also helps to reduce the load on joints, disks, tendons and ligaments and you will also reduce the problem of suffer from back pain. A good posture also counteracts headaches and vulture neck and also makes our internal organs come “in line" and by that working more efficient.
Think about how you walk, stand and sit and try to keep your posture as straight as possible all the time.
Reduce time in front of the computer screen especially if you sit down. Rather stand at your workplace if you have that opportunity.
Get help from strength training to train your back and stomach.
Exercises at Home and at Work
When I was younger I was eager to test different types of sports. In elementary school I tried martial arts, archery and athletics.
Today I am not as active as then but I enjoy strolling and cycling in the summers. I also train lighter forms of yoga or qigong but also strength training at home but without weights.
Different types of exercise
Which type of exercise that suits oneself is entirely individual. Some prefer only running and other cardio sports; others may only train strength training while there are those who just enjoy walking. That said what suits oneself is completely individually; the main thing is that you move your body. My recommendation is to combine different types of sports which provide a more comprehensive exercise and at the same time lower the risk of wear injuries. Some type of strength training is also highly recommended which gives statute and strength to the body.
