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January 01, 2020

Coherence Breathing

Each person has a unique Breathing Resonance Pattern.  The place where your breathing matches your diagphramatic breathing pattern and your valsalva wave.   Whole books have been written about this.  So just do this.    Breathe in for 5 seconds, breathe out for 5 seconds.  Voila you are breathing at a cyclical rate of 6 breaths per minute.  For some people a 5 BPM or even a 4 BPM will be more appropriate.  But they are all GREAT.  The taller you are the slower the rate you should try out.  I am 6' 2" so I breathe at 4 BPM.  Seven and 1/2 seconds in and sevent and 1/2 seconds out or 15 seconds for a complete breath cycle, which equals 4 BPM. 

Do this 3x  a day for a minimum of 5 minutes each time.  You will feel better.  Your body will undergo a process called autophagy (garbage collection basically), hour cardiovascular system will improve (tryglyecerides down, blood pressure down) and your total health will improve.  Do it.

January 03, 2023


Meditate Meditate Meditate!    The research is in.   Meditating 20 minutes a day adds 7 years to your life.  Not just any years, but quality life years.

February 23, 2023


Research out of Finland leaves absolutely no doubt.  Do you want to extend your healthy years of living?  Obviously the answer should be yes.   Fins who took a sauna every day for at least 20 minutes at 180 or above, lived an average of 8 years longer then their counterparts who did not.  Those who took 4 a week lived about 4 years longer and those who took 1 or 2 lived about 2 years longer.  This study was a long term study over a lot of people.  It did control for outside factors.  In a nutshell:   High enough heat causes your body to release Heat Shock Proteins (HSPs).  HSPs are really good for your  body.  They clean things up.  You want them. 

May 28, 2023


so this one is harder for most people to do.  And so of course it provides really big benefits.  Both HSPs and CSPs as well as endorphins and __________are all released by sufficient exposure to cold temperatures.  20 seconds at 40deg is enough to kick off this chain of events.  or 5 minutes at about 50f.  or about 1 hr at 60f.  Bottom line, cold exposure is really good for you.  Do it.  Contrast Showers as well as just plain cold showers are all viable approaches.

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