Improve Your Breath Holding: From 45 Seconds to 2 Minutes

September 30, 2024October 29, 2024 Leave a comment

I was asked recently how to improve your breath holding capacity from 45 seconds to 2 minutes

Here are some training ideas that focuses on improving lung capacity, diaphragmatic strength, and your ability to tolerate higher levels of carbon dioxide (CO₂). This is a gradual process, and it’s important to stay relaxed and avoid overexertion during the exercises. Here’s a structured plan to help you achieve this goal:

Daily Training Regime (15-30 minutes per day)

Warm-Up (5-7 minutes) • Deep Breathing (2 minutes):
• Sit or lie down comfortably. Inhale deeply through your nose for 4 seconds, hold for 2 seconds, then exhale slowly through your mouth for 6 seconds. Repeat for 2 minutes. This will help relax your mind and body while improving your lung capacity.
• Diaphragmatic Breathing (3 minutes):
• Place one hand on your chest and the other on your abdomen. Breathe deeply through your nose, expanding your diaphragm (your belly should rise, not your chest). Exhale slowly through pursed lips. Practice slow and controlled breathing for 3 minutes to strengthen your diaphragm.
CO₂ Tolerance Training (5-10 minutes)

This helps you build tolerance to higher levels of CO₂, allowing you to hold your breath for longer without feeling the urge to breathe.• CO₂ Tables (4-6 rounds): • Inhale deeply and hold your breath for as long as you comfortably can (start with 30-40 seconds). After each hold, take a recovery breath for 1-2 minutes, gradually reducing your recovery time by 10-15 seconds each round. • Example: 30-second hold, 1:30 recovery, then 30-second hold, 1:15 recovery, and so on. Repeat for 4-6 rounds. Over time, increase your breath-hold duration and decrease your recovery time.

Breath-Hold Training (8-10 minutes)

This helps condition your body to hold your breath for longer durations.• Static Breath Holds (5-6 rounds): • Take 3-5 deep breaths, then exhale about 80% of your air and hold your breath for as long as possible (comfortably). • Between each breath-hold, take a full 1-2 minute recovery with slow, relaxed breaths. Aim to hold your breath longer with each round. • Gradually extend your holds (start with 45-60 seconds and increase toward 2 minutes over time).

Lung Capacity and Strength (5-7 minutes) • Pursed Lip Breathing (2 minutes):
• Inhale deeply through your nose, and then exhale slowly through pursed lips as if you’re blowing through a straw. This strengthens your lungs and improves air exchange.
• “Box Breathing” or “4-4-4-4” Breathing (3-5 minutes):
• Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, then hold your breath again for 4 seconds. Repeat for 3-5 minutes. This helps increase your breath control and lung capacity.

Other Tips:• Consistency: Train daily but avoid overexerting. Focus on steady, gradual progress. • Stay Relaxed: Avoid tensing up during breath holds. Relax your body, especially your diaphragm and chest. • Hydration and Diet: Staying hydrated helps keep your lungs in optimal condition. A healthy diet rich in antioxidants can improve respiratory health. • Mindset: Mental relaxation is crucial during breath-holds. Practice mindfulness or meditation to calm your mind and manage the urge to breathe.

Weekly Progression:• Week 1: Get comfortable with 45-60 second holds. • Week 2: Aim for 60-90 second holds. • Week 3: Push towards 90 seconds to 2-minute holds. • Week 4+: Continue refining your technique, maintaining relaxation, and extending your breath-holds as you approach 2 minutes.

By consistently following this training routine, you should gradually increase your breath-holding capacity and reach your goal of holding your breath for 2 minutes.

What is a demartini values assessment

April 6, 2024April 6, 2024 Leave a comment

The Demartini Values Assessment process is a structured method developed by Dr. John Demartini to help individuals gain clarity on their core values and priorities in life.

Here’s a detailed explanation of the process:

Preparation: • Before starting the assessment, it’s important to create a conducive environment that allows the individual to focus without distractions. This might involve finding a quiet space and allocating sufficient time for the assessment.

2. Questionnaire or Interview: • The assessment typically involves a series of questions aimed at uncovering the individual’s values across different areas of life. These areas may include career, relationships, health, personal development, spirituality, and more. • The questions are designed to probe deeply into what truly matters to the individual, often prompting them to reflect on past experiences, aspirations, and emotional responses.

3. Scoring or Ranking: • After answering the questions, the individual may be asked to score or rank their responses based on the level of importance each value holds for them. This helps in identifying the hierarchy of values, with the most significant ones rising to the top.

4. Analysis: • Once the values have been identified and ranked, the individual and possibly a trained facilitator analyze the results to gain insights into their priorities and motivations. • They may explore how these values influence their decision-making, behavior, relationships, and overall sense of fulfillment.

5. Integration and Application: • The final step involves integrating the insights gained from the assessment into the individual’s life. This may include setting goals and making decisions that are more aligned with their core values. • Ongoing reflection and adjustment are encouraged as the individual continues to grow and evolve.

6. Follow-Up: • Depending on the context, there may be follow-up sessions or exercises to further explore and reinforce the understanding of values. • Follow-up assessments may also be conducted periodically to track changes in values and ensure alignment with the individual’s evolving aspirations and circumstances.

The Demartini Values Assessment process is often conducted in coaching, counseling, or personal development settings, either one-on-one or in group workshops. It serves as a powerful tool for increasing self-awareness, enhancing decision-making, and fostering a greater sense of purpose and fulfillment in life.

Here are some examples of the questions used

The specific questions used in a Demartini Values Assessment may vary depending on the facilitator and the individual’s unique circumstances. However, here are some example questions that might be included in the assessment process across different areas of life:

1.  Career/Career Satisfaction:
•   What aspects of your career do you find most fulfilling?
•   What accomplishments in your career are you most proud of?
•   How important is financial success and stability to you in your career?
2.  Relationships:

•   What qualities do you value most in your relationships with others?
•   What kind of partner or friends do you admire or aspire to be like?
•   How important is communication, trust, and intimacy in your relationships?

3.  Health and Well-being:
•   What does living a healthy lifestyle mean to you?
•   How important is physical fitness, nutrition, and self-care in your life?
•   What health-related goals or habits do you prioritize?

4.  Personal Growth and Development:
•   What areas of personal growth and development are you currently focusing on?
•   What skills or knowledge do you want to acquire or improve upon?
•   How important is continuous learning and self-improvement to you?

5.  Spirituality and Meaning:
•   What spiritual or philosophical beliefs resonate most with you?
•   How do you find meaning and purpose in your life?
•   How important is connecting with something greater than yourself to your overall well-being?

6.  Family and Home Life:
•   What role does family play in your life, and what values do you associate with family?
•   How do you prioritize time spent with your family and loved ones?
•   What aspects of your home environment are most important to you?
7.  Community and Social Impact:
•   What social causes or issues are you passionate about?
•   How do you contribute to your community or society in meaningful ways?
•   How important is making a positive impact on others and the world around you?

These questions are intended to prompt reflection and introspection, helping individuals identify and prioritize their core values across various aspects of their lives. By exploring these questions and discussing their responses, individuals can gain deeper insight into what truly matters to them and use this awareness to make more aligned choices and pursue greater fulfillment.

Lose the belly fat

October 1, 2023January 2, 2026 Leave a comment

Belly fat, aka Abdominal visceral fat or intra-abdominal fat, is the fat that surrounds the internal organs in the abdominal cavity. Excessive accumulation of visceral fat can pose several health risks. Here are some potential dangers associated with abdominal visceral fat:

1. Increased risk of chronic diseases: Excess visceral fat is strongly linked to an increased risk of developing chronic conditions such as type 2 diabetes, heart disease, high blood pressure, and certain types of cancer. This is because visceral fat releases inflammatory substances and hormones that can disrupt normal metabolic processes and contribute to insulin resistance, elevated blood sugar levels, and abnormal lipid profiles.

2. Metabolic syndrome: Visceral fat is a key component of metabolic syndrome, a cluster of conditions that include high blood pressure, high blood sugar, abnormal cholesterol levels, and excess abdominal fat. Having metabolic syndrome significantly increases the risk of developing cardiovascular disease, stroke, and diabetes.

3. Insulin resistance: Visceral fat is associated with insulin resistance, a condition in which the body’s cells become less responsive to the effects of insulin. Insulin resistance can lead to elevated blood sugar levels, which can progress to prediabetes and eventually type 2 diabetes.

4. Hormonal imbalances: Visceral fat can disrupt the balance of hormones in the body, including those involved in appetite regulation, metabolism, and inflammation. This can contribute to weight gain, difficulty losing weight, and an increased risk of hormonal disorders such as polycystic ovary syndrome (PCOS) in women.

5. Cardiovascular complications: Excess visceral fat is associated with an increased risk of developing cardiovascular diseases, including heart attacks, strokes, and atherosclerosis (hardening of the arteries). Visceral fat releases fatty acids into the bloodstream, which can lead to the accumulation of plaque in the arteries and impair their function.

6. Reduced lung function: Visceral fat can compress the diaphragm and restrict lung expansion, leading to decreased lung function and increased risk of respiratory problems.

It is important to note that everyone’s body composition and health risks are unique. Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing stress levels, can help reduce abdominal visceral fat and mitigate the associated health risks.

Photo by Towfiqu barbhuiya on Unsplash

Harnessing the Power of Sunlight: How Sun Exposure Boosts Fitness and Health

August 30, 2023August 30, 2023 Leave a comment

Introduction:
In our modern, fast-paced lives, it’s easy to overlook the simple yet powerful benefits of sunlight exposure. Beyond its role in providing warmth and light, sunlight plays a crucial role in building fitness and promoting overall health. In this article, we will explore the various ways in which sunlight exposure positively impacts our well-being and discuss the importance of incorporating it into our daily routines.

1. Vitamin D Synthesis:
One of the primary benefits of sunlight exposure is its ability to stimulate the production of vitamin D in our bodies. Vitamin D is essential for maintaining healthy bones and teeth, as it aids in the absorption of calcium and phosphorus. Regular exposure to sunlight can help prevent conditions like osteoporosis and rickets, particularly in regions with limited sunlight during certain seasons.

2. Mood Enhancement:
Have you ever noticed how a sunny day instantly lifts your spirits? Sunlight exposure triggers the release of serotonin, a neurotransmitter responsible for regulating mood. Increased serotonin levels can help alleviate symptoms of depression, reduce stress, and improve overall mental well-being. Spending time outdoors in the sunlight can be an effective natural remedy for boosting your mood and combating seasonal affective disorder (SAD).

3. Sleep Regulation:
Sunlight exposure also plays a crucial role in regulating our sleep-wake cycle, also known as the circadian rhythm. Exposure to natural light during the day helps synchronize our internal body clock, promoting better sleep quality at night. By getting enough sunlight during the day, you can improve your sleep patterns, enhance alertness during the day, and reduce the risk of sleep disorders.

4. Immune System Support:
Did you know that sunlight exposure can strengthen your immune system? Sunlight stimulates the production of white blood cells, which are essential for fighting off infections and diseases. Additionally, sunlight exposure has been linked to a reduction in autoimmune disorders such as multiple sclerosis and rheumatoid arthritis. However, it’s important to strike a balance and avoid excessive sun exposure, as it can lead to sunburn and increase the risk of skin cancer.

5. Physical Fitness and Performance:
Regular exposure to sunlight can have a positive impact on physical fitness and performance. Sunlight stimulates the production of nitric oxide in the body, which helps improve blood circulation and oxygen delivery to muscles. This can enhance athletic performance, increase endurance, and aid in post-workout recovery. Additionally, spending time outdoors in natural light can motivate individuals to engage in physical activities such as walking, jogging, or cycling, leading to improved overall fitness levels.

In practical terms, Parikh et al. found that skin exposure to afternoon sunlight for about 30 minutes (such as by wearing shorts and short-sleeved t-shirts) increased testosterone, estrogen, mood, and libido in both men and women. To follow their protocol, get outside in shorts/t-shirts for ~20-30 minutes in the afternoon, 2-3x per week minimum. (Don’t sunburn!). Arguably, that’s the best time to do your sun salutation

Conclusion:
Sunlight exposure is not just about enjoying the great outdoors; it is a vital component of building fitness and maintaining good health. From promoting vitamin D synthesis and mood enhancement to regulating sleep patterns and supporting the immune system, the benefits of sunlight are numerous. However, it’s crucial to strike a balance and practice sun safety measures to avoid overexposure. So, make it a point to step outside, soak up some sunlight, and reap the incredible benefits it offers for your fitness and well-being.

Core traumas

March 29, 2023March 29, 2023 1 Comment

Most dysfunctional behaviour probably comes from trauma, we normally associated trauma with great big awful stuff. However, it seems that it can also accumulate over time. No one considers that the rage, rejection and blame that children are subjected to amounts to trauma

Maybe trauma is the wrong word, maybe its core issues or core wounds. Maybe it’s as classic as the death of a thousand cuts

It seems that numerous petty wounds, accumulated over time can begin to disconnect you from your emotions. Julie Simons in The emotional Eaters Repair Manual gives the following examples of the stuff that you could be subjected to as a child that could have effects later on.

Abandonment: a caregiver dies or is so overworked that they are “not available.

Attack: your caregiver attacks you (everything from a wack to constant aggression, threats, or ridicule

Betrayal: your caregiver lies or makes empty promises.

Blame, you were blamed for the feelings and actions of others

Deceived: you were intentionally misled.

Neglected: simple neglect of your physical and emotional needs

Domination: excessively controlled

Engulfment: you were smothered

Exploitation. You were made to do excessive and age-inappropriate chores

Fragmentation: your caregiver was mentally ill.

parentification. you were made to be responsible for others.

Rejection: dismissed as useless or worthless.

Shame: regularly criticized.

Violation: invasion of your space.

But what could be the mechanism or process? Why would having to do extra chores or get a slap on the back of your legs mean you are unable to control certain aspects of your behavior when you are older?

As a small person, your job is to learn lots of stuff, verbs, going to the toilet, and setting fire to things. You also should learn how to manage your emotions. The correct process of looking after your emotional health is to understand how you feel, then accept those feelings as appropriate, and then make sure you have enough emotional resources to support going forward. Once you have this process, you can move quickly to technical solutions.

However, if you are brought up by idiots, no one asks you how you are. Your emotions are either ignored or discounted. In other words, you are taught to ignore your emotional state. As a child, what do you do? You still have the emotions. You still feel them, fear sadness, and anger (more choice here!).

How do you deal with them? You haven’t been taught how to cope with emotions so you need to soothe yourself. The number one choice of self-medication is food (although later on, it could be drugs, booze, or pornography). Every time you feel joy, sadness, happiness, or failure, you go straight to food. Basically, food becomes the only thing that means you can control your emotions. Where does this get you? It means that realistically you cannot control your food. Food is the only thing that keeps you sane. for years you have used it to push down emotions so it makes sense that you won’t allow it to be restricted or measured. If you do restrict it makes sense that you’ll binge later on during the day.

Maybe this speaks to you.

How to build your memory!

July 16, 2022July 16, 2022 Leave a comment

When you’re trying to improve your memory, it’s best to do which of the following?

1)Rest your mind so that you will have enough energy to remember stuff

2) Multitask

3)Rely on your friends to remember things for you

4)Focus your attention, form associations, and review your
memories

Are you feeling miserable?

July 15, 2022July 15, 2022 Leave a comment

Are you feeling sad and down in the dumps

If you’re down in the dumps, what is the best choice?

1) Hideout from family and friends until you feel up to seeing them
2)Draw the curtains, stay inside, and rest
3) Get out of the house, exercise, and engage in activities
4) Self-medicate with alcohol and/or sweets to soothe your
feelings

Save your wrists: get some parallette bars

July 12, 2022January 2, 2026 Leave a comment

Save your wrists, vary your training. Get some parallettes.

If you regularly push up, L sit and practice handstands the chances are you could end up in intermediate hand and wrist pain.

After too many years of coaching, I’d suggest you seriously consider mixing your hand position up by including the use of parallettes. You can now pick up cheap ones any where, although if you intend to handstand with them, you ought to look at what they are suitable for. That said, Ive bought the cheapie set (pictured) about 10 years ago and Im still alive!