For over 40 years I’ve counseled my patients on improving their diet and customizing it to their needs. Additionally, I recommend very specific supplements to their diet based on history, physical exam, laboratory, and genetic findings.
An ever common question is “What are the most important supplements to take?”
“Air, water, salt.” This is my typical answer and it is fun to observe how people react to it. We tend to think it must be something brand new, exotic, bright and shiny, and expensive! Sometimes this is true for a very specific need. But most commonly the nutrients most missing for most people are air, water, and salt.
Most People Don’t Know How To Breath…
Most people don’t know how to breathe properly. This often is the most important thing for most people to address to improve their health. Most people breathe too little and suffer from hypoxia. The symptoms of this are fatigue, foggy-headedness, low motivation/depression, whole body soreness/aching, poor concentration, and poor endurance.
A lot of people breathe too quickly and too shallowly and suffer from hyperventilation syndrome. Symptoms of this are chest pain, feeling tense, blurred vision, dizziness, confusion/disorientation, shortness of breath, tightness across chest, bloating of stomach, tingling in fingers/hands, difficulty breathing, stiffness/cramping of fingers & hands, fast breathing, tightness around mouth, cold hands/feet, palpitations, and anxiety.
How To Breath In
Inhale through your nostrils and let your abdomen expand. Let your ribs expand and your chest rise slightly. Let your pelvis rock forward and downward and let the floor of your pelvis relax, descend, and expand slightly. Use an even and relaxed pace.
How To Breath Out
Exhale through your nostrils and actively contract your abdomen, including the muscles in the sides of your abdomen. Contract your ribcage and even contract the muscles between your ribs. Let your pelvis rock backward and upward and contract the floor of your pelvis.
Tips for Good Breathing
Imagine the air coming in through your umbilicus (belly button). Practice breathing while lying on your back and pushing a heavy book lying on your belly toward the sky with each inhalation.
Make sure your sinuses clear – consider using a nasal lavage (washing of your sinuses). A Neti pot is a useful tool for this. You may feel some nausea/dizziness when you first practice breathing – you’re not used to so much air/oxygen. it should pass as you practice.
Breathing for Deep Relaxation
Use alternate nostril breathing to profoundly calm your nervous system. Breath in your right nostril, breath out your left nostril, breath in your left nostril, breath out your right nostril… Repeat for 5-10 minutes. Use either hand to block a nostril with your thumb and the other nostril with a finger. This method is remarkably effective and has been extensively researched in peer reviewed studies. You can find more about this method and the science behind it in the articles on nasal cycle at drforce.com.
