Breathe

No matter what you do to improve your health and lifestyle, if you are not breathing properly you will never feel your best. 

Breathing from your mouth will only create health issues; including high blood pressure, dental issues, sleep issues, and much more. Always breath through the nose when possible. You will be pleasantly surprised how much better you will feel when you focus on just your breathing.    

Below are some breathing techniques that have been used for thousands of years. You will be surprised to see how powerful your breathing will change your mind and body in only a few weeks.  

Box Breathing:

 (Navy Seals use this method to stay calm & focused)

1. Inhale through the nose to a count of 4 seconds
2. Hold breathe for 4 seconds
3. Exhale for four seconds
4. Hold breathe for 4 seconds

Repeat 7 times. This exercise will also help you relax before bedtime. 

Alternate Breathing:

(This  technique improves the lungs and lowers blood pressure and heart rate.) 

1. Place the thumb over the right nostril and inhale through the left nostril very slowly
2. At the top of the breath pause and hold both nostrils closed (2 sec)
3. Keep left nostril closed and exhale through the right nostril
4. At the end of the exhale hold both nostrils closed (2 sec)
5. Now hold the left nostril closed and inhale through the right nostril very slowly
6. Repeat 7-10 times and continue to alternate nostrils

The Perfect Breath: 

This technique will place the heart, lungs, and circulation into a state of coherence allowing the body to work at its peak performance.  

1. Sit up straight, relax the shoulders and belly, and exhale completely
2. Inhale through the nose slowly for 5.5 seconds expanding the belly and lower part of the lungs
3. Do not hold breath exhale slowly for 5.5 seconds and completely empty the belly and lower lungs
4. Repeat 10-20 cycles each breath should feel like circle. 

To learn more about how breathing techniques that can improve your health. Check out this book by James Nestor called "BREATH".