Articles Tagged with: breathing

Make 2021 Your Comeback Year!

Tips to Rebuild, Refocus & Restart From Fitness Icon Tony Horton

Photo Courtesy: Tony Horton Instagram

Tony Horton’s life came to a screeching halt in 2017 when he was diagnosed with Ramsay Hunt Disease, a form of shingles.  It was hard for him to envision the future living with this horrible disease. The once energetic, always on the go, always working out mega fitness star lived with vertigo, loss of hearing, and extreme fatigue. It was hard for him to see a path out of the darkness, but with the help of his wife Shawna, his close friends, his team of doctors, and his decades of health, wellness, mind, body spirit he was able to heal himself and well… pump himself up, again.

Now he is stronger and better than ever!  During his illness, he really focused on what supernutrition looked like and how it could help him heal.  He focused on creating and putting together his own nutritional product line that eventually helped him feel better.  The super nutrition line he created is called Power Life and it was precisely what powered him back to that active life.

Tony has shared his thoughts on why he thinks he was afflicted with Ramsey Hunt, and he mentions over and over: chronic stress. As the most popular well-known fitness personality in the world, Tony seemed like he had it made, but deep down inside, he suffered from the chronic stressors of everyday life.

Does that sound familiar? Most of us can’t say that 2020 has been free of stress, and between the elections and the pandemic, we have been living with a good degree of silent, chronic stress. But you don’t have to take that into 2021!

Here are Tony’s tips to help you stave off stress so you can rebuild, refocus and reset for 2021 – seriously, stop what you’re doing and incorporate one or two of the techniques below into your daily routine.

1. Breathe deeply.  I know, that’s not new or exciting, right? But it works! Why? Because deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.

2. Next try yoga oms, meditation, or prayer with gratitude. Whatever you choose, try to clear your mind of anything that causes anxiety – be in the moment and be grateful.

3. Try other practices that reduce stress and make them a regular part of your day or your week. Tony’s personal favorites are yoga, soaking in the tub, and deep breathing. Other stress management tools include “cutting the crap” out of your diet – yes that is right – time to eat clean and healthy meals, get enough sleep every night, and you guessed it, form some sort of routine of regular exercise.

4. A healthy diet.   Tony knows that eating right can help counter the impact of stress by boosting the immune system and lowering your blood pressure. Conversely, a poor diet full of sugar, salt, fat, and processed foods causes inflammation and deprives your body of necessary nutrients that help combat stress, creating a vicious cycle.

5. Get Enough Sleep! Sleep is crucial for your body to recover from stressful events, so don’t skimp on sleep!

6. Lastly, read Tony’s books, or follow him on social media – you’ll see why regular exercise is crucial to every function of your body, especially those feel-good chemicals produced in your brain when you do so.  Tony talks all about how dopamine, serotonin, norepinephrine, and brain-derived neurotropic factors and how they matter!  These chemicals will help you feel happy, sleep better and protect against stress-induced neuronal damage. As Tony would say “BOOM! I think we just found the most important part of stress management. You’re welcome.”

So, how about it? Are you ready to open a new chapter in 2021? Tony made a comeback and so can you…

For more information about Tony, how he made a comeback, or about his supernutrition line called Power Life, visit https://mypowerlife.com/ and https://www.tonyhortonlife.com/

What You Need to Know About Nitric Oxide

Understanding the Coronavirus: Nobel Prize-Winning Dr. Lou Ignarro’s Take

It’s been 6 ½ months since the world effectively closed down, and the door to the life we knew before COVID-19 was closed. As we look toward a future, one that isn’t free from this or other viruses we have yet to encounter but rather one where we have to learn to live with them, we know this one thing is true: we have work to do. We have work to do in how we as a nation approach new viruses and diseases like this, how we keep everyone safe, how we study and learn how to treat new threats, and so much more.

There have been many bright lights in the midst of the darkness of COVID, and one such light is on our client Dr. Lou J. Ignarro. Dr. Ignarro is a Nobel Prize-Winning and UCLA Distinguished Professor Emeritus, and he has been quite vocal about the importance of Nitric Oxide and proper breathing with regards to combating COVID. In June, he was quoted in Biospace.com when he pointed to a recent study by Ackermann et al. in the New England Journal of Medicine, “Pulmonary Vascular Endothelialitis, Thrombosis, and Angiogenesis for COVID-19.”

Essentially, he said, “this study shows that the coronavirus causes destruction of the capacity of blood vessels in the lungs to produce Nitric Oxide (NO).”

As such, Nitric Oxide may be considered as a possible treatment for COVID-19.

What is nitric oxide?

In Dunn Pellier Media’s client’s own words, “Nitric Oxide, also termed NO, is a gaseous molecule that is produced by our arteries in all organs to regulate cardiovascular function. NO causes the muscle cells (smooth muscle) enveloping arteries to relax, thereby causing vasodilation, or widening of the arteries. This physiological action results in a decrease in blood pressure within the arteries and increased blood flow to all organs through the dilated arteries. In the erectile tissue, the NO released during sexual stimulation causes profound relaxation or dilation of the arteries within the erectile tissue, termed the corpus cavernosum. This results in engorgement with blood and consequently penile erection.”

You can read more of the science behind why nitric oxide might be a good potential treatment for coronavirus here.

But if you want to learn a free way to increase NO right now, here you go:

“One thing I urge everyone to practice during this coronavirus pandemic is to breathe or inhale through your NOSE and exhale through your mouth. The cells and tissues in the nose, but not the mouth, constantly and continuously produce nitric oxide, which is a gas. The physiological significance of this is that nasally-derived NO improves oxygen delivery into the lungs by causing bronchodilation – the relaxation and widening of the bronchi and bronchioles in the lungs. Moreover, when inhaling through the nose, your nasal nitric oxide is inhaled into your lungs, where it stands a chance of meeting up with the virus particles. Inhaling through your mouth will NOT accomplish this. By the same token, exhaling through your nose is highly wasteful in that you would be expelling the NO away from the lungs, where it is needed most.” says Dr. Ignarro in an article on Mark’s Daily Apple earlier this year.

There you have it, a simple technique to help you combat this virus in case you or a loved one should fall prey to it. As for the studies regarding NO as a potential treatment, we promise to keep you updated as the story unfolds.

In the meantime, check out more information about Dunn Pellier Media’s client, NO, and Dr. Lou J. Ignarro here.

Worried About Coronavirus? Try Breathing Through Your Nose

Try Breathing Through Your Nose

While researchers and scientists around the globe work to study Covid-19 to better understand it, people worldwide are asking themselves: what can I do to protect myself and my family? Taking matters into their own hands – and in addition to hand washing, wearing masks, social distancing and avoiding crowds, which we cannot recommend enough – many people are trying to support their immune systems naturally, either by improving their eating habits, getting more rest and/or by taking supplements or foods known to have positive effects on immunity.

But there may be a simpler action we have overlooked in trying to protect ourselves from getting Coronavirus: breathing. But not just that – breathing through our nose.

In an article in Best Life by our client, Louis J. Ignarro, Ph.D., Professor Emeritus from the UCLA School of Medicine and Nobel Prize winner, breathing through your nose can increase nitric oxide in your system. He explains that “researchers are testing whether inhaled nitrous oxide (NO) would improve the condition of coronavirus patients. And while there’s no conclusive proof yet that this treatment can help doctors fight the pandemic, Ignarro recommends that people adopt a simple breathing exercise that introduces more NO into the body anyway. Not only could it help you fight off COVID-19; inhaling through your nose has a host of other health benefits.

“Your nasal cavities produce the molecule nitric oxide…that increases blood flow through the lungs and boosts oxygen levels in the blood,” Ignarro writes. “Breathing in through the nose delivers NO directly into the lungs, where it helps fight coronavirus infection by blocking the replication of the coronavirus in the lungs.”

For more, visit https://bestlifeonline.com/nose-breathing-exercise-coronavirus/

5 Tips To Finding Inner Peace During This Holiday Season

Halloween is so yesterday! It’s time to pack up those witches and ghouls and break out the Thanksgiving decorations! Wait, what’s that? Too soon? Feeling too much pressure?

We totally get it. It seems that in this day and age, just as soon as one holiday ends, another one is upon us (read: being shoved down our throats, threatening to suck the joy out of what is otherwise a very fun holiday). No matter how you feel about the holidays, they are indeed approaching. And along with the holidays come the endless gift lists, mall lineups, and holiday traffic jams in the parking lot (that was my spot, you cotton headed nincompoop!!) 


Stay sane and tap into your inner Buddha this holiday season, with these 5 tips from Boho Beautiful:

1. Wake up an hour earlier than everyone else.

Use this hour not to be the first to benefit from some online sale, but rather, to unplug from your devices and to spend some quality time with yourself. Have some tea, read a good book, do some sun salutations, go for a nature walk. Get yourself into a peaceful state so that when the rest of the world wakes up and “life” begins, you step into the bustle completely zenned out.

2. Do this 3-part breath exercise (called “dirgha pranayama”).

This is a great breathing exercise to calm the mind and reduce stress and anxiety. This breathing exercise can be done anywhere whether you are sitting in a  traffic jam, at a line at the mall, or just feeling the Holiday anxiety level rise. Here are the steps to master the “3-part breath”:

  • Sit or lie down comfortably. Place your hand on your belly and begin to take 3 deep breaths into the belly, feeling it rise and fall.
  • Next, move into the rib cage. Taking 3 deep breaths and feel your rib cage expand as you inhale and contact as exhale. Paying attending to that movement continue for 3 breaths.
  • Moving upwards to the chest. Place your hand on your chest or your heart. Taking 3 deep breaths, feeling the gentle pressure of your hand and your chest expand on the inhale and release on the exhale. Do that 3 more times.
  • At last, combine the 3 breaths into one 3-part breath. Starting with the belly, take a deep breath in feel the belly rise, continue to breathe and move the inhale into your ribs and then your chest. Hold….and then exhale in reversed order chest, then your ribs, then your belly.
…….again…..
inhale: belly, ribs, chest
exhale: chest, ribs, belly
Continue for at least 5 or more times and feel the tension and stress release with each exhale.


3. Turn your shower into a meditative experience.

Is the shower the only time you get to yourself? No problem. Turn it into a cleansing, meditative experience. Use the flow of warm water on your face as a symbol of cleansing and purification. Visualize the water washing away all your worries, fears, and stress into the drain. Watch the water wash your body and watch it continue onwards away from you as you send off any negative thoughts and feelings along with it. Play some soft relaxing music, soap your body with natural cleansing soaps and put the intention out there as you clean your body, that once water stops and all the negative “dirty” water comes off you, you leave it in the drain. You step out of that shower, feeling refreshed, peaceful, happy, and relaxed, ready to take on the day with a positive and happy mindset.

4. Create a home sanctuary.

Your home is your personal space where you should feel completely comfortable and at peace. Try to create a small sanctuary amidst all the rest of our everyday clutter (i.e. to-do lists, the person who cut your off in traffic, etc.) Your sanctuary can be a garden in your backyard that you can take a timeout in, or your bedroom that you can decorate with candles, incense, beautiful quotes and statutes that can remind you of peace and relaxation. Take a moment to sit in your “sanctuary” for at least 5 minutes. You can practice your 3-part breath, or just simply take deep breaths and relax the body and mind. Don’t check your social media or worry about if anyone needs you at that very moment. Five minutes is all you need to reset your mind, clear your head, take a deep breath to finish the day.

5. Do this 10-minute yoga practice to help with digestion after an indulgent holiday meal.

Cat-Cow

Downward Dog

Triangle Pose

Revolved Triangle Pose

Extended Puppy Pose

Bridge Pose

Half Gas Relief Pose

Namaste and happy holidays!

For more information on The Boho Beautiful Way, visit https://bohobeautiful.life/ 

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