Breath Slower and Live Longer

Breathing at a rate of 6 breaths a minute for just a few minutes a day is enough to your lower blood pressure. Several studies have shown that dedicating 15 minutes a day could lower your blood pressure by 12- 15 mmHg in 8 weeks. In this article, I’ll explain how. Later I give three easy ways to practice deep breathing that can actually extend your life span!

High blood pressure, over 140/90, puts you at increased risk of heart attacks, strokes, kidney damage, blindness and dementia, and it’s often called “the silent killer,” because you may not notice any symptoms until it’s done its damage. Overweight, inactivity, and heavy salt consumption increase your risk, while weight loss, exercise and sodium reduction (to less than 2,300 milligrams a day) are lifestyle changes that can reverse hypertension. Hypertension has been called “a disease of civilization and a sedentary lifestyle.”

Now we can add deep breathing to the list. Dr David Anderson, who heads research into behavior and hypertension at the NIH’s National Institute on Aging, notes that when people are under chronic stress, they tend to take shallow breaths and unconsciously hold them. This is known as “inhibitory breathing.”

Holding a breath diverts more blood to the brain to increase alertness (which is useful in responding to danger) but by changing blood gases, it changes the blood’s chemical balance to a more acidic one, which makes the kidneys less efficient at pumping out sodium. That reduces the kidney’s ability to regulate salt. Slow, rhythmic, and deep breathing, is also known as diaphragmatic breathing,

Slow breathing lowers blood pressure by another mechanism: Breathing at less than 6 breath a minute increases baroreflex sensitivity and reduces sympathetic activity.

Baroceptors are negative feedback pressure receptors in the blood vessel walls. Increased blood pressure stretches blood vessels which activates the pressure receptors or baroreceptors in the vessel walls. In response, the central nervous system reduces central sympathetic outflow. This reduces blood pressure both by decreasing peripheral vascular resistance and by lowering cardiac output. The modulation of BP changes by baroreflex activity controls vagal reflexes as well as sympathetic ones. Baroreflex sensitivity can be enhanced significantly by slow breathing at less than 10 breaths a minute.

In 2002, the Food and Drug Administration cleared the nonprescription RESPeRATE device as a means to lower blood pressure by pacing the rate of breathing. The device counts breaths by sensing chest or abdominal movement, and gradually slowing chimes signal when to inhale and exhale. Users follow the tone until their breathing slows from the usual 16 to 19 breaths a minute to 10 or fewer. Use of the RESPeRATE for 15 minutes a day for two months dropped blood pressure drop 10 to 15 points. The RESPeRATE unit costs from $200-300.

If you can’t afford that right now, there are other good ways of practicing slow, deep breathing, also known as diaphragmatic breathing, for fifteen minutes a day.

My first suggestion would be to get a good Chi Gong routine and practice it every day. One of my favorites is Shibashi Chi Gong,
which can be seen on YouTube. I like the Shibashi style because it’s simple and easy to remember. Chi Gong routines are physically relaxing and healing and all are performed in coordination with deep slow breathing.

Also good is Pranayama, or the practice of yogic breathing. Try
alternate nostril yoga breathing:

1. Close the right nostril with your right thumb. Inhale through the left nostril for 4 seconds.
2. Immediately close the left nostril with your right ring index and middle finger, and at the same time remove your thumb from the right nostril. Exhale through the right nostril for 8 seconds.

3. Inhale through the right nostril for 4 seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. Repeat seven times. Do not practice this technique if you have a cold or if your nasal passages are blocked.

Another, more modern technique is the Second Hand Technique. Use a clock with a second hand and the numerals 1 through 12 clearly visible on it, along with a silent electronic kitchen timer. Set the timer to 15 minutes.

Sitting comfortably in a quiet room, focus your attention on your breathing, watching the sweeping second hand of the clock. Each complete breath should last 10 seconds. Breath in for 4 seconds, hold a second, and out for 5 seconds. As the sweeping second hand passes each number you could silently repeat the following to yourself: In, 2, 3, 4, exhale, 7, 8, 9, 10.

If your mind drifts, bring it back to concentrating on the clock.. Your timer will keep you from having to worry about the time. Try measuring your pulse rate and blood pressure before, during, and immediately after your deep breathing sessions. You may notice a significant difference even in one session; however permanent healthy change will take several months of consistent practice.

How to Keep Your Mind From Aging

An age wave, or “silver tsunami” of baby boomers has turned anti-aging and longevity medicine and cosmetic surgery into a growth industry. By 2030, twenty percent of the population, or 71 million people, will be over the age of 65. Older adults often cling to a youthful identity—they write in letters to the editor that they are “70 years young”—even while laughingly referring to “senior moments”when they momentarily forget someone’s name. Their “over-the-hill” birthday card might have been received thirty years prior! Underneath the levity or denial , there is a horror of growing old.

One of the most frightening aspects of growing old is the prospect of becoming “senile”–losing one’s memory. When 1,155 people over 65 were asked what they were most worried about as they aged, more were worried about losing their memories than were worried about uncontrollable pain: 60% to 49%!

Expecting to become “senile” is an example of an internalized negative stereotype of aging, that, even though not fully conscious., can act as self-fulfilling prophecy. Jokes people commonly make about their senior moments”, may even be undermining their own memory at the time they make them. This can have a cumulative damaging effect on self-esteem over time.

Cognitive impairment is nowhere near as common as people think.

Power Hypnosis in the SF Bay Area

My website is dedicated to turning people on to the transformative power of hypnosis. On my website are many experiences people have had with hypnosis and hypnotherapy. Imagery that creates a sense of positive expectancy can actually extend your life. I’d be like to invite you to visit my website, hynospace.com

My office is located in the northeast SF bay area and I also offer customized hypnotherapy CDs. Please stop by.

and take a look.

Hypnotherapy

So many diseases are functional in nature and don’t become structural until they are well-progressed. Functional diseases (such as IBS) are beautifully responsive to hypnotherapy. And self-hypnosis is an easily learned form of meditation with a difference: it has a trajectory or direction! I teach self-hypnosis in an adult education setting as well as having a private practice in hypnosis. I find the first thing I must do in a session is help people locate what they want! They always know what they don’t want and they have plenty of insights, but insights are a dime-a-dozen. Insights never helped a person lose even one pound! In my class, we focus on helping people articulate their desired goals in a positive, personal, specific, and exciting way.

The Yellow Wonder: A Safer Alternative to NSAIDs

Chronic Inflammation and Aging
Chronic inflammation has been linked to allergies, arthritis, asthma, atheroschlerosis, coronary heart disease, diabetes, digestive disorders, hormonal imbalances,osteoporosis,psoriasis, stroke, and arthritis. It is thought now that inflammation plays central role in almost every degenerative process associated with aging, from inflamed gums that may provoke cardiovascular disease, to Alzheimer’s Disease. The inflammatory response is responsible for loss of bone mass and joint cartilage accompanying aging. The Need for a Safe Anti-inflammatory
Control of inflammation is a logical way of arresting the progression of the degenerative process of aging. NSAIDs (non-steroidal antiinflammatory agents) such as baby aspirin is taken daily as a preventative for atheroschlerosis. NSAIDs are widely used for chronic arthritis.
In mice bred to develop premature Alzheimer’s Disease NSAIDs have been shown by suppressing the development of amyloid plaques from inflammation to reduce their risk of developing Alzheimer’s by over 80%!

Unfortunately, there is a price to pay. NSAID’s users face an extremely high risk of stomach ulcers, gastrointestinal tract bleeding, thrombotic events, and even kidney and liver damage.

A safer alternative to NSAIDs
The active ingredient in turmeric, an ingredient in curry power, may provide a safer alternative to NSAIDs. Turmeric (curcuma longa), a member of the ginger family, contains curcumin, a potent natural anti-inflammatory agent. Studies have shown turmeric can benefit arthritis, skin disorders, , cancer, uveitis, skin problems, and Alzheimer’s Disease. Unlike NSAIDs which are damaging to the GI tract and cardiovascular system, curcumin may even be protective to both. Curcumin has been used safely for thousands of years as part of Indian traditional medicine. It is non-toxic and free of side-effects.

Actual Writings on Hospital Charts

1. She has no rigors or shaking chills, but her husband states she was very hot in bed last night.2. Patient has chest pain if she lies on her left side for over a year.

3. On the second day the knee was better, and on the third day it disappeared.

4. The patient is tearful and crying constantly. She also appears to be depressed.

5. The patient has been depressed since she began seeing me in 1993.

6. Discharge status: Alive but without my permission.

7. Healthy appearing decrepit 69-year-old male, mentally alert but forgetful.

8. The patient refused autopsy.

9. The patient has no previous history of suicides.

10. Patient has left white blood cells at another hospital.

11. Patient’s medical history has been remarkably insignificant with only a 40-pound weight gain in the past three days.

12. Patient had waffles for breakfast and anorexia for lunch.

13. She is numb from her toes down.

14. While in ER, she was examined, x-rated and sent home.

15. The skin was moist and dry.

16. Occasional constant infrequent headaches.

17. Patient was alert and unresponsive.

18. Rectal examination revealed a normal-size thyroid.

19. She stated that she had been constipated for most of her life, until she got a divorce.

20. I saw your patient today, who is still under our car for physical therapy.

21. Both breasts are equal and reactive to light and accommodation.

22. Examination of genitalia reveals that he is circus sized.

23. The lab test indicated abnormal lover function.

24. The patient was to have a bowel resection. However, he took a job as a stockbroker instead.

25. Skin: somewhat pale but present.

26. The pelvic exam will be done later on the floor.

27. Patient was seen in consultation by Dr. Blank, who felt we should sit on the abdomen, and I agree.

28. Large brown stool ambulating in the hall.

29. Patient has two teenage children but no other abnormalities.

Celery Can Lower Your Blood Pressure

Eating celery regularly can control high blood pressure without drugs according to China’s Hunan Hemotological Research Center.

Scientists at the National University of Singapore researched celery’s effect on systolic blood pressure, administering it to genetically hypertensive rats for thirteen days.  Low doses of 0.5 mg a day decreased systolic blood pressure  over the thirteen-day period.

Researchers at the University of Chicago who fed animals celery extracts equivalent of two stalks of celery a day were able to lower their blood pressure readings by 14 percent Systolic blood pressure readings went down an average of 15 points.

Celery contains a chemical called apigenin which dilates the blood vessels and very small amounts of 3-n-butylphtalide (3nb) which relaxes the smooth muscles lining the blood vessels. (3nb also lowers the level of stress hormones called catacholamines.)

Celery’s naturally high sodium content can satisfy the craving for salt on low-salt diets, but celery also contains high amounts of potassium. Celery contains 341 milligrams potassium and 125 milligrams sodium per 100 gram serving. Any food with a ratio of at least three parts potassium to one part sodium is good for hypertension.

A high-salt diet causes sodium to be retained in the cells with a large amount of water. An abundant amount of potassium is necessary to displace the accumulated sodium in the cells or else the body will retain water, elevating the blood pressure. Doctors prescribe diuretics or “water pills” in order to remove the water. These work by removing sodium from the body. But when sodium is removed, potassium is also removed. Celery contains a natural diuretic but the balance between sodium and potassium is not unbalanced as with synthetic diuretic drugs.

Eating celery may be enough to lower mild high blood pressure readings to normal levels. But even for those who have extremely high blood pressure, celery can improve the effectiveness of high blood pressure medication, so that less medication is needed to do the same job.