I grew up on a farm in upstate NY on a dairy farm in a small town called Little Falls and when I was 12 years old my parents took me to NYC for the first time. I loved the sights but the air was toxic and so I came home to my first asthma attack. For four years I struggled with asthma. In and out of ER getting steroids and nebulizer treatments. On an inhaler daily, I never saw any improvement. The goal was just to maintain enough air to prevent another attack. At 16 years old, it was just getting worse and so my mom and I started looking for an alternative to Western medicine and that’s when I found Nutrition Response Testing and fell in love. After two years of being on a muscle testing program I stopped using my inhaler for good and no doctor would now say I have asthma. Having asthma was a blessing because it started me on this road and was the reason why I dedicate my life to giving people the joy of health the same way I was given it.
Only recently, really just the last year with the pandemic, have I been looking at and studying the health of the lungs on a deeper level and I will tell you everything I have learned tells me that if we breath slower and deeper we will live longer. It’s truly that simple. I have now realized with all my research that my asthma was not the problem. The body constricted the airways in order to help. Yes, you are correct. That was not a typo. The body constricted the airways to slow down breathing in order to help. The real problem occurred before the airway constriction which was the increase in my rate of breathing which dropped carbon dioxide levels so low that my body wanted to constrict my airways. With less carbon dioxide, not oxygen, the body tightens the airways to get less oxygen in but we panic when we feel the tightness which causes us to want more air and the panic causes the asthma attack to escalate. The answer to this is to breath slower and less and the body calms down, airways open and then the mind can relax too. This quick and easy fix works for anxiety too. When you start to feel the chest pressure even before then, start taking slower, deeper breaths. Count 6 seconds as you inhale, hold for 6 seconds, exhale for 6 seconds and then hold the exhale for 6 seconds before inhaling again. This 6 second rule is called Coherent Breathing. It’s good to do as a preventative too. Add it in to your daily routine for 5 minutes every morning and every night and start by looking at a clock that shows the seconds because when I first started this my 6 seconds counting was more like 4 seconds! There are free apps out there to specifically help with Coherent Breathing, Paced Breathing and My Cardiac Coherence.
Besides asthma and anxiety I have seen Coherent Breathing help patients with dizziness, vertigo, shortness of breath and heart palpitations. It’s not the deep breathing part that is healing because during an asthma attack, try as you might. a deep breath doesn’t really happen. It’s the holding part that is important to build carbon dioxide up in the body. We think it’s a lack of oxygen as the cause but I have put an oxygen reader on my finger during an asthma attack and it stays 94% oxygen saturation or more.
So why do I start my anti aging blog about asthma and Coherent Breathing? It’s because breathing is a force, medicine, and a mechanism through which you can gain an almost superhuman power. Just ask Wim Hof who climbed Mt. Kilimanjaro wearing shorts. Even though he uses breath to do superhuman feats most people reading this want to learn how to breathe better for an increase in mental and physical health and that includes staying young.
There are as many ways to breathe as there are foods to eat and each way we breathe will affect our bodies in different ways. You need to know that how you breathe matters. Some methods of breathing will nourish your brain, while others will kill neurons; some will make you healthy while others will hasten your death.
If it’s only one thing you get from this post it is to breathe through your nose at all times and if you are a chronic mouth breather please go to an ENT and figure out why and how to change that. The nose hairs and mucus that the air hits is so important as a first line of defense when breathing. Mucus is constantly on the move, sweeping along at a rate of about half an inch every minute, more than 60 feet per day. Like a giant conveyor belt, it collects inhaled debris in the nose, then moves all the junk down the throat and into the stomach where it is sterilized by stomach acid, delivered to the intestines and sent out of your body. This conveyor belt doesn’t just move by itself. It’s pushed alone by millions of tiny, hair like structures called cilia. Cilia sway with every inhale and exhale at a fast sway of 16 beats per second. If you feel you have too much mucus when you first wake up in the morning or maybe a cough that produces mucus or a nose that runs constantly I promise that you are not constantly breathing through your nose and if you start to become aware and change that then you will find the mucus is a lot less.
Until the 1980s the common belief in Western medicine was the lungs would stay the same. That whatever lungs we were born with, we were stuck with. It is well known that the lungs will lose about 12% of capacity from the age of 30 to 50 and will continue declining even faster as we get older, with women faring worse than men. If you make it to 80 years old you will be able to take in 30% less air than we did in our 20s. We’re forced to breathe faster and harder as we get older. This breathing habit leads to chronic problems like high blood pressure, immune disorders, and anxiety. What western science is now discovering is that aging doesn’t have to be a one-way path of decline. The internal organs are malleable, and we can change them at nearly any age.
Free divers know this better than anyone. Free divers are people who go underwater as long as possible with their own lung capacity of air. Free diving is also known as breath-hold diving. They have trained their lungs and increased the lung capacity by 30% to 40%. To get the same increase in lung capacity the actual diving down hundreds of feet is not required. Any regular breathing practice that stretches the lungs and keeps them flexible can increase lung capacity. Moderate exercise like walking or cycling has been shown to increase air capacity by up to 15%.
When you start training the lungs make sure to use the diaphragm with every breath. The diaphragm is a muscle that sits beneath the lungs in the shape of an umbrella. The diaphragm moves down as the lungs expand during inhalation. During exhalation the diaphragm moves up as the lungs contract. This up and down movement occurs within us some 50,000 times a day. A typical adult engages as little as 10% of the diaphragm during breathing, which overburdens the heart, elevates blood pressure, and causes a range of circulatory problems. How are they connected? The heart pumps an average of 2000 gallons of blood a day. What influences much of the speed and strength of the circulation is the thoracic pump, the name for the pressure that builds up inside the chest when we breathe. As we inhale, negative pressure draws blood into the heart. As we exhale, blood shoots back out into the body. It’s similar to the way the ocean floods onto the shore, then ebbs out. And what powers the thoracic pump is the diaphragm. If we use the diaphragm 50 to 70% of its capacity it will ease cardiovascular stress and allow the body to work more efficiently including better circulation. For this reason, the diaphragm is sometimes referred to as the second heart because it not only beats to its own rhythm but it also affects the rate and strength of the heartbeat.
The better our breathing the more oxygen flow we have. Inside each of our 25 trillion red blood cells are 270 million hemoglobin, each of which has room for four oxygen molecules. That’s 1 billion molecules of oxygen that runs through your body at any given moment. When oxygen goes into a cell, carbon dioxide comes out. But why did this exchange take place? The more carbon dioxide in an area then the more acidic it is. It is this acidity, this low pH, that actually makes the oxygen leave the hemoglobin and go into the oxygen starved tissue. This explains why some muscles will get more oxygen than other muscles. It is because they are producing more carbon dioxide. It is supply and demand on a cellular level that makes oxygen move to where it needs to be.
When we breathe at a normal rate which on average is 18 breaths a minute, our lungs will absorb only about a quarter of the available oxygen in the air. The majority of that oxygen is exhaled back out. So why are we taking all these breaths that aren’t necessary? It really does make sense to take more oxygen in with less breaths per minute. Breathing less is better for us because with breathing too much we expel too much carbon dioxide and our blood pH rises to become more alkaline; when we breathe slower and hold in more carbon dioxide pH lowers and blood becomes more acidic. We need this acidity for the oxygen to leave the hemoglobin.
Almost all cellular functions in the body take place at a pH of the blood at 7.4, our sweet spot between alkaline and acidic. When we stray from that the body will do whatever it can to get us back there. The kidneys, for instance, will respond to over breathing by buffering. Buffering is a process in which an alkaline compound called bicarbonate is released into the urine. With less bicarbonate in the blood the pH lowers back to normal, even if we continue to huff and puff. It’s as if nothing ever happened. The problem with buffering is that it is meant as a temporary fix, not a permanent solution. Weeks, months or years of over breathing and this constant kidney buffering will deplete the body of minerals. Constant buffering will move minerals out of the bones. That’s how important the correct blood pH is. The body chooses stabilizing the pH over the strength of the bones.
Breathing is more than just a biochemical reaction or physical act; it’s more than just moving the diaphragm downward and sucking in air to give the red blood cells oxygen and remove waste. The tens of billions of air molecules we bring into our bodies with every breath also serve a more subtle, but equally important role. They influence nearly every internal organ, telling them when to turn on and off. The air we breathe affects heart rate, digestion, moods, attitudes; when we feel aroused and when we feel nauseated. Breathing is a power switch to a vast network called the autonomic nervous system (ANS).
There are two parts to the ANS, the sympathetic nervous system and parasympathetic nervous system. The lungs are covered with the nerves from both the sympathetic and parasympathetic nervous system. Many of the nerves connecting to the parasympathetic are located in the lower lobes which is one reason why deep and slow breaths are so relaxing. When you take a deep breath and air goes down deeper into the lungs the parasympathetic nerves are switched on which sends more messages for the organs to rest and digest and during exhalation the molecules stimulate an even more powerful parasympathetic response. The deeper and more softly we breathe in, and the longer we exhale, the more slowly the heart beats and the calmer we become.
The sympathetic nervous system fibers our at the top part of the lungs. They send signals to our organs, telling them to get ready for action. When we take short, faster breaths, the molecules of air switch on the sympathetic nerves. The more messages the system gets the bigger the emergency. The intense energy you feel when someone cut you off in traffic or wrongs you at work is the sympathetic system ramping up. Heart rate increases, adrenaline kicks in, blood vessels constrict, pupils dilate, the palms sweat, and the mind sharpens. Our bodies are built to stay in a state of heightened sympathetic alert only for short bursts and only on occasion. Even though it just takes a few seconds to activate, turning off the sympathetic nervous system and returning to a state of relaxation and restoration can take an hour or more.
The fastest easiest way to turn off the sympathetic nerves and not live a life in chronic low grade stress is to take deep breaths and turn on the parasympathetic nervous system. Just 3 deep breaths in the moment of being cut off in traffic or confronted with an argument can be enough to have the body stay calm and not spiral into fight or flight. You can also use deep breathing when not in a stressful moment such as during a meal for better digestion and at bedtime for deeper sleep. Deeper sleep and better digestion occur naturally if the parasympathetic nervous system is turned on and the sympathetic nervous system is turned off.
One reason we live in a chronic state of stress is because when the sympathetic nervous system is turned on we feel alive but it’s at the cost of the body breaking down. Without rest and relaxation, being stuck in fight or flight, will be the cause of poor digestion, not sleeping well, headaches, joint pain and so much more. Eight of the top ten most common cancers affect organs cut off from normal blood flow during extended states of stress. We need to learn to live in a balance between the two nervous systems, a homeostasis of the Autonomic Nervous System. That balance can be easily found with deeper breaths, holding your breath, and don’t forget to count to 6!
I had a 45 year old male patient come into the office about 1.5 years ago with severe eczema. Before coming to see me he had tried everything under the sun. In the 9 months he broke out all over his body he had seen 4 different medical doctors, tried tons of steroid creams, acupuncture, 2 naturopaths, and I was his last hope. We needed to detox some heavy metals and chemicals and within 2 weeks of detoxing his skin was 90% better. I had never seen the skin heal so fast from such a severe case and he said with starting the detox program I gave him and Wim Hof breathing he couldn’t believe the healing that was taking place after months of no relief.
Who was Wim Hof I wondered and so I didn’t have to dig deep to find him on Google. Wim Hof’s wife had taken her own life after years of depression when had sought refuge from his pain by deepening his practice of yoga, meditation, and breathing practices. He unearthed the ancient technique of Tummo, honed it, simplified it, repackaged it for mass consumption, and began promoting its powers in a string of daredevil stunts. He has been nicknamed “The Iceman” by breaking a number of records related to cold exposure. His feats include climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle on his bare feet, and standing in a container while covered with ice cubes for more than 112 minutes.
In 2011 researchers at Radboud University Medical Center in the Netherlands brought Hof into a laboratory and started poking and prodding him, trying to figure out how he did what he did. At one point they injected his arm with an endotoxin, a component of E. coli. Exposure to the bacteria usually juices vomiting, headaches, fever and other flu like symptoms. Hof took the E. coli into his veins and then breathed a few dozen breaths, willing his body to fight it off. He showed no sign of fever, no nausea. A few minutes later he rose from the chair and got a cup of coffee. There's all the proof you need to know how deep breathing boosts your immune system!
To practice the Wim Hof‘s breathing method, start by finding a quiet place and lay flat on your back with a pillow under your head. Relax the shoulders, trunk, and legs. Take a very deep breath into the pit of your stomach and let it back out just as quickly. Keep breathing this way for 30 cycles. It should take about 3 minutes if you are breathing about 6 seconds in and 6 second outs. If possible, breathe through the nose; if the nose feels congested then breath through pursed lips. Each breath should look like a wave, starting with the stomach lifting, then the chest. You should exhale all the air out in the same order. At the end of the 30 breaths, exhale naturally, leaving about a quarter of the air left in the lungs, then hold that breath for as long as possible. Once you reached your breath hold limit, take one huge inhale and hold it another 15 seconds. Then exhale and start the 30 cycles of breathing again. Repeat the whole pattern three or four rounds and add in some cold exposure, cold shower, ice bath, a few times a week. The controlled breathing and then breathing all out, then not at all, getting really cold and then hot again is the key to the body’s magic. It forces the body into high stress one minute, a state of extremely relaxation the next. The body becomes more adaptable and flexible and learns these bodily responses can come under our control.
Wim Hof sees this controlled breathing as being able to create amazing physiological responses with the body. His feats speak for themselves. But I think it’s not just about biochemistry. There’s more going on than we can see under a microscope or find in a college textbook. In energy medicine (which I guess can be partly found in a quantum physics textbook) we see pumping the lungs with breath like this isn’t just about oxygen and carbon dioxide molecules moving in and out but it’s also about the movement of the chi, or call it prana, or kundalini energy, or chakras, or the meridian system. It’s all the same. This life force goes by many names. Chi has it’s origin in Chinese medicine and is used by acupuncturists. Japanese call it ki, Hebrews call it ruah, Greeks call is pneuma. The Iroquois even had a word for it, orenda. Prana has it’s origin in yoga and comes from the Hindu culture. Chakras are energy centers of this life force. Kundalini is the name of the life force energy that is stuck at the bottom of your spine. Guess what you do to get it unstuck? You use breath. I'm not waiting for science to catch up to tell me to use breath to be able to hold more life force in my body. I see the rejuvenating results with my patients and you can too.
If you ever do the Chakra Light Therapy at the office please remember to do Coherent Breathing during the session to get the most out of it. If not using Coherent Breathing during the session then going into meditation is another way to open yourself up and get the most out of the Tesla energy coming into the chakras and body to help balance this life force.
The power of breath is the reason why laughter is the best medicine. It pumps the lungs and moves stagnant life force. What makes us laugh is part of the equation. The laughter stimulus resonates with something in our energy or mind and then has the physical reaction of pumping the lungs. This energy shift is why laughter can be contagious.
The lungs pumping air, moving life force is why when we do Allergy Clearing in the office we have patients hold homeopathic vials of things they are allergic to while doing breath work as we tap certain acupuncture points to get the body to recognize the vials as something that is not harmful to the body. In this way the next time the real allergy is in contact with the body it doesn’t see it as a threat and does not overstimulate the immune system to have a reaction.
If how we breathe matters then the quality of air we breathe also matters. I do suggest an air purifier at least in the bedroom if you live in a city. Get one that has a HEPA filter.
I hope this helps you understand the importance of what so many take for granted and that is the power of breath bringing life force AND oxygen into the body in order to stay strong, healthy and rejuvenated. Part 2 of anti-aging secrets is about stem cell supplements, a technique called Mewing and more!
