breathwork benefits, how to do breathwork

How To Do Breathwork

It’s easy to forget that we are all breathing, and without it, life is not possible (Duh!) Breathwork benefits all organ systems by providing oxygen to the cells, organs, and tissues of the body. 

But have you ever noticed how your breath changes depending on whether you’re relaxed or under stress? If you are stressed, you may have a tendency to hold your breath. If you are more relaxed, you may breathe deep. 

This is because the body naturally adjusts its breathing patterns as our emotions and states change. However, when you learn to master your breath you can access many breathwork benefits. 

With this in mind, we can say that though cliche, breathing can, in fact, be a very effective way of managing stress levels as one of the many breathwork benefits. 

If this sounds interesting to you, keep reading as we unveil more exciting facts to learn how to do breathwork that can give you cues as to how exactly you can implement breathing for your best approach to stress management.

breathwork benefits, how to do breathwork
Relaxed calm curly woman meditates indoor, keeps hands in yoga gesture, closes eyes, breathes deeply, takes break after hard work, wears transparent glaases for vision correction, has lunch time

Support Your Body through Breathwork Benefits

Alright, if you’ve reached this point of the article, odds are you are now paying more attention to your breath, therefore are interested in learning more about how to breathwork in a more intentional way.

Perhaps, you are even breathing… Consciously.

Okay, stop right there! You’ll be breathing consciously for some time now until it gets back to the normal, automatic breathing pattern.

What we mean to tell you here is that breathing is the ONLY semi-automatic function of your body that you can control. How to do breathwork involves you being fully present and engaged with your breathing. However, most of the time we are unconscious of our breath or the breathwork benefits. 

It makes sense that you would be unconscious to breathing because when you think about it – You don’t have to do anything in order to keep the following going:

  1. Digestion
  2. Blood pressure 
  3. Body temperature regulation
  4. Saliva secretion
  5. … Thinking


That is to say that, for the most part, your body runs on an automatic pattern, regulating everything that it needs to keep you going healthy.

However, one main point to emphasize here is that because we have the gift of consciousness, we often tend to disrupt the body on its way to optimal health by clinging to stressful thoughts.

This is where stress management through learning how to do breathwork comes in!

The Ancient Practices

For centuries, Yogis, shamans, and healers have known that within us lies the infinite potential for internal healing.

And guess what the primary tool for tapping into those internal capabilities of our sacred bodies in those ancient practices is? You guessed it, them learning how to do breathwork.

How To Do Breathwork
breathe with blurring background

Breathwork benefits us by tapping into the part of our being that can do all the healing for us.

But certainly, our skeptical human nature implies that we wouldn’t trust blindly in such ancient practices nowadays.

We need concrete evidence that says – THIS is the mechanism of work, which is why everything works as it does.

The HeartMath Institute

Luckily, people know this fact about our skeptical human nature, and thanks to curiosity (not the Mars rover), there have been discoveries made in the relationship between how to do breathwork and breathwork benefits. 

More specifically, we’re referring to the discoveries made by the HeartMath Institute.

The Heartmath Institute is a non-profit research and education organization pioneering discoveries about the heart’s intelligence for 30 years.

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HeartMath founder Doc Childre was one of the first scientists to demonstrate how the heart sends signals throughout the body, regulating many aspects of human function—physical, emotional, and mental. He also discovered that different emotional states correspond to specific patterns in these signals. 

In other words, our hearts have their very own mini-brain (brain-like cells) and language! How cool is that?

The Coherence

One of the main findings of the institute was the intimate connection between the two most vital organs in the body – The brain and the heart. One could say this connection is bridged by use of breathwork benefits. 

The mini-brain mentioned above in the heart is a set of sensory neurites (again, brain-like cells) that can think, feel, and remember independently of the brain.

Though independent, however, this so-called “extended neural network” is what enables the brain and the heart to communicate on a deep level.

The institute found that not only does the brain send signals to the heart about how it should operate, but the same is also valid vice-versa! (i.e., the heart also sends signals to the brain)

When the two organs work in harmony, scientists refer to it as “Brain-Heart Coherence.”

In this state, we experience elevated emotions like joy, gratitude, love, compassion, and high levels of intuition, accompanied by the absence of stress (oops, we let that oxymoron slip)

Now, guess what’s a literal shortcut to this state…especially if you learn how to do breathwork. 

Your Breath, Friend!

The HeartMath institute puts a lot of attention on one thing in specific- You DON’T really need to be a yogi or a monk to tap into these extraordinary states of bliss, gratitude, and calmness to learn how to do breathwork. 

As a matter of fact, the most ordinary person living a normal life can do this on a day-to-day basis, even in the comfort of their own home (yeah, you don’t need to go on the top of a mountain).

The key here is to use your breath as the means of linking and synchronizing the work of your heart and brain to access breathwork benefits. 

Breathe and feel as if you would if you were in a calm environment and your body has no other choice but to obey and become calm, quiet, collected, and harmonized.


The Practice of How to Do Breathwork

Luckily for us, the institute didn’t just let this information hang out there to leave us wondering what we should do to achieve such states.

They have also provided us with the exact how to do breathwork to access breathwork benefits, which they refer to as Heart-focused Breathing.

This breathing technique is all about placing your attention on the heart area and breathing deeper and slower than you normally would.

Step by step, the process would look a lot like this:

  • Place your attention on your heart and its work
  • Observe it for a little while and swipe any intrusive thoughts
  • When your full attention is on your heart, breathe in slowly for 5-6 seconds
  • Then, breathe out slowly for the same time that the inhale took you


With each exhale, you have to relax any parts of your body that are tense and swipe any intrusive thoughts that come to mind.

A key point here is to make your breathing smooth, regular, and unforced – This is a pretty meditative state!

In doing this for as little as 3-5 minutes a day, you will experience amazing breathwork benefits related to stress management and overall levels of energy throughout your daily life.

So go ahead, try it! Place some attention on your heart and give it some love!

Consciously choose to reduce the noise in your head and focus on the present moment, and you, for yourself, will see the major difference in how you think, act and feel.


free radicals

Free Radicals – What Are They?

We’ve all heard of free radicals before, but what are they, exactly? According to dictionary.com, a free radical is “an atom or molecule that has an unpaired electron and is therefore unstable, capable of causing chain reactions, that destabilize other molecules and generate more free radicals.” Why should we be concerned about them, simply because of free radical damage. Free radical damage is often referred to as the process of aging. 

In other words, they’re unstable little buggers that can cause all sorts of damage if they’re not kept in check. 

Luckily, our bodies have built-in mechanisms for dealing with them – but it’s still important to be aware of free radicals and their effects. 

Not to mention, many of our modern-day habits lead to the accumulation of free radicals, so it is also essential to take these out of the equation.

So read on, and next time someone mentions free radicals, you’ll be able to sound like you know what you’re talking about!

What Exactly Are Free Radicals?

So as you just learned, they are atoms and molecules that have an unpaired electron.

Due to their instability, each of them can seamlessly latch onto other molecules in the body.

As a matter of fact, a free radical will always choose the closest molecule to latch on to and take its electron, and that same molecule, in turn, becomes a free radical.

So you see, once this process has started, it can grow into a hardly controllable chain reaction and cause many negative changes in the organism.

Now, free radicals are naturally found in the body, but the thing is that just like anything else if there’s too much of it, that will likely lead to some damage!

So What Leads To Free Radicals?

This ‘surplus’ of free radicals that we said can be quite damaging can be caused by a variety of factors, such as environmental and habitual factors.

When we’re talking pro-free radical factors, think:

  1. Tobacco smoking
  2. Environmental air pollution
  3. Processed foods
  4. Alcohol

Now, it’s important to remember that a surplus of free radicals changes the way that cells function, thus damaging lipids, proteins, and even DNA.

Damaged DNA can significantly impair the immune system, leading to the possible development of a variety of diseases.

The best-case scenario is that you won’t develop any serious conditions but will age rather quickly.

And that, too, isn’t something we want!

The Defense System – Antioxidants

Alright, what we learned so far hints that free radicals are like an evil army trying to destroy the organism.

And we know for a fact that the organism itself can recognize such things and act against them.

In this case, the body’s defense system against free them is built on the foundation of antioxidants!

Essentially, antioxidants are protective substances that help neutralize the potentially damaging effect of free radicals.

As the name suggests, antioxidants buffer the oxidative reactions inside of the cells.

Now, the body naturally produces some powerful antioxidants, such as alpha-lipoic acid and glutathione, but it’s important to remember that food also provides a flurry of antioxidants.

Essentially, the primary food-derived antioxidants are:

  1. Vitamins A, C, E
  2. Zink
  3. Copper
  4. Manganese
  5. Beta-carotene

An important thing to remember is that the body would naturally control the free radical production and its neutralizing in normal conditions.

However, in our modern-day cities, the conditions are everything else but normal, which implies that we should aim to minimize environmental and habitual factors while also focusing on macro and micronutrient-rich foods.

Both of these combined will ensure that our bodies thrive in the best environment possible while also getting all the nutrients needed to recover, grow and fight off any unwanted free radicals!

Here are our favorite sources of antioxidants:

  1. Carrots
  2. Walnuts
  3. Turmeric
  4. Apples
  5. Broccoli
  6. Grapes
  7. Multivitamin supplements

Final Thoughts

Free radicals are the bad guys of your body. They cause damage to cells and DNA, but they can be neutralized with antioxidants. 

You can’t eliminate them, but you should know how to minimize their effects. 

So listen, if you want to age gracefully and live a healthy and happy life, avoid bad habits, breathe fresh air and eat plenty of nutrient-rich foods!

Oh, and stay tuned to our blog as we post more content to help you live your best life!

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pressure points in feet

Reflexology Massage

Foot massage or foot reflexology has a Chinese origin.  It dates back to more than 3,000 years ago and is used in the prevention and cure of many health ailments by accessing pressure points in feet. 

Some in fact say foot reflexology massage dates back to ancient Egyptian times due to archaeological findings in cave drawings in Egypt. 

The principle of massaging pressure points in feet rests in the premise that the meridian network connects all tissues, organs and cells in our body. Each organ in the body is connected to a specific reflex point on the foot through the intermediary of nerves.This technique is known as reflexology massage. A trained reflexology massage therapist is usually called a reflexologist or zone therapist. A reflexologist massage therapist can put pressure on different pressure points in the feet. These points correspond with meridians or energy lines on the sole, top and side of the feet to determine the cause of illness.  

By using pressure to these reflex pressure points in feet, the foot reflexology massage is good for stimulating the activity of internal organs, and to improve blood flow and lymph circulation.  Thus, the top to bottom well-being of a person can be made through the feet.

The principles of foot reflexology massage is not usually in congruence with western allopathic medicine.  Western medicine merely sees the foot as a body part comprising of bones, ligaments and joints.

However, foot reflexology massage is fast gaining much popularity and acceptance as an alternative health treatment.  

In fact, over recent years it has become regularly the number one requested holistic therapy amongst complementary treatments s recorded by a number of complementary societies.

Fans of foot reflexology massage believe it can help not only colds and minor ailments, but more serious ailments as well. These ailments include liver dysfunction, constipation problems, chronic headaches, skin allergies and much more. It is not tested or proven that massaging the pressure points in feet can do all of these things but it most certainly cannot hurt anyone. 

Like most Oriental medical techniques, foot reflexology massage is a holistic treatment.  It concentrates on treating the whole person rather than just the symptoms of one particular ailment. 

While Western medicine promises speedy recovery of all unpleasant symptoms, foot reflexology massage therapy does not, nor should it. It can be slow and gradual but with longer lasting effects seeing as it aims to treat the root cause and not just symptoms.  

A series of visits is necessary to strengthen the body and to bring the body back to balance. It is important to understand that this impacts the bioenergetic system and not the biochemical system. When the person is hitting pressure points on the feet they are stimulating their meridens which are their energy centers. 

It is important to see a qualified therapist who will have had many years of training and case studies as this will yield the best outcome.

An average session of foot reflexology massage in the US, can set you back as much as US$40-100. In the UK depending on where you are, the prices can be similar at 30 – 75 pounds per hour, Thus, foot massages over a period of time, can add up in terms of costs. But the benefits will add up too and most therapists will certainly do group booking discounts if you take out a course of treatment.

Naturally, for practitioners and believers of foot reflexology massage, the cost for good health is well worth it.  The alternative would have been money spent in clinics and western hospitals for prescription drugs and perhaps, invasive surgery. Not to mention time away from working or doing those activities which you enjoy.

Your health is always a priority and massaging pressure points in feet or reflexology is certainly one that I would highly recommend you try as it really has many great benefits and is wonderfully relaxing too.

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Fibromyalgia Symptoms – A basic introduction to a complex disorder

Fibromyalgia, literally translates to pain in the fibrous tissues or muscles. One of the common fibromyalgia symptoms are pain, inflammation, fatigue, just to name a few. Fibromyalgia treatment is varied, with no definitive treatment paths.

Fibromyalgia is a chronic and sadly common disease that affects 2-4% of the total world population. Although the cause behind this disease is pretty much unknown to date, the fibromyalgia symptoms are all too well known.

It is very painful for the people suffering from this disease. The pain is widespread and produces a difficult fatigue disorder.

Fibromyalgia is a chronic condition that causes pain all over the body. It affects an estimated 5 million Americans alone, and whilst it can strike anyone, as it affects people from all walks of life and can affect people of any race, age, or gender, it seemingly affects mostly women.

Fibromyalgia symptoms have been linked to depression, anxiety, and poor sleep quality as well as hormonal changes which can exacerbate it.  Symptoms typically worsen during periods of stress. Fibromyalgia Treatment can include managing the symptoms, but it is far more effective to discover underlying root causes. Common causes can be heavy metal toxicity, chemical toxicity, poor nutrition, viral infections, and various other compounded causes. It is never one thing, it is always a combination of things that contribute to the root causes.

Fibromyalgia treatment can be managed in part through physical therapy, medication, and cognitive behavioral therapy as well as mindfulness, meditation, gentle exercise and movement therapies such as yoga, and with the help of the right diet, nutrition, hydration and supplementation.

Fibromyalgia symptoms contributes to a disorder that can cause severe pain and stiffness throughout the body on many different levels. It is often difficult for physicians to accurately diagnose the disorder because there are no tests to diagnose it as such. So it is heavily reliant on fibromyalgia symptoms instead of fibromyalgia diagnostics.

It is usually diagnosed when the patient fits a certain number of specific fibromyalgia symptoms.

This disease mostly affects muscles, ligaments, tendons and other soft fibres in the body; as a consequence, patients feel the pain in the muscle joint areas of body, such as neck, shoulder, elbow and hips, making everyday movements difficult and painful.

Sleep and energy production is also affected.

The term fibromyalgia means “pain in my muscles.” but is a nervous disorder that affects the brain and central nervous system. Whilst it commonly causes pain in the muscles and joints, tenderness to pressure or touch, fatigue and sleep disturbances, it can also cause numbness or tingling in the limbs, stiffness of the neck, headaches, migraines, depression, anxiety, nausea, brain fog, and irritable bowel syndrome. These are just some of the fibromyalgia symptoms.

Some experts take it as a special form of arthritis but the fact is the affected muscles in the body are not deformed like arthritis cases.

In addition to those fibromyalgia symptoms,  patients often feel anxiety, along with depression. They feel lethargic and may feel frustrated in their life. This depression can also lead to emotional and mental health issues.

Women may also face problems in their periods and suffer from other feminine or reproductive issues.

In a recent research it was clarified that women are more affected than men. It is also a  common phenomenon that women lack calcium a little bit more than men, this may be the reason behind that, or not. More research needs to be done.

If Fibromyalgia disturbs sleep; this leads to more cognitive weakness and may even cause mental disorders. The cause behind this disease is still a mystery but the resultant effects are very acute. As established, it generally affects people of any age, but some experts have revealed that after a traumatic disease or a massive flu, fibromyalgia may start.

It is also important to Identify the tender points in the body which helps to make a diagnosis of fibromyalgia syndrome. At the diagnosis of fibromyalgia, other chronic syndromes such as thyroid disturbance, Lyme disease, chronic fatigue syndrome should be checked and not just assumed eliminated. Pain in 11 to 18 tender points often indicates fibromyalgia syndrome, alongside other symptomatic factors. As mentioned fibromyalgia treatment is varied, and often involves symptom management.

Summary :

Fibromyalgia is a type of neuro-muscular pain, which affects the musculoskeletal schema of the human body. Patients can suffer from the following fibromyalgia symptoms amongst others:

* Widespread pain for more than 3 months, in fact daily.

* Tenderness in the neck, shoulder, knee, elbow, or upper buttocks or thigh areas.

* Trouble sleeping.

* Tiredness in the morning or late in the day.

* Mood changes.

* Irritable bowel syndrome.

* Headaches, sometimes migraines.

* Difficulty concentrating and brain fog

* Numbness and tingling in hands, arms, feet, legs or face.

* Abdominal pain.

* Bloating.

* Long lasting morning stiffness

* Constipation.

* Diarrhoea.

* Nausea

* Fatigue that interferes with work and daily activities.

* Sleep problems (difficulty falling or staying asleep, waking up feeling tired).

Fibromyalgia treatment is deeply varied, but can include nutrition support, both in eating as well as supplementation. Detoxification, as well as mental as well as emotional support for the person who is suffering from pain.

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foods to avoid with celiac disease

Symptoms of Celiac Disease

Rather than going around and around, I’m going to put it out there what most medics will tell you, that there’s no existing specific treatment that might treat Celiac illness. There’s no one medicine that can assist in removing the signs. There’s no one operation that can resolve the problem. There are foods to avoid with celiac disease.

There are however ways to manage the impact of symptoms of celiac disease. The symptoms of celiac disease can be bad and can be even become dangerous, however with proper procedures, you can live a typical life without any issues or problems. The basic, and most likely the very best way to manage the disease is through your diet by choosing foods to avoid with celiac disease. The difficulties of identifying celiac disease lie in the reality that the conditions and symptoms may present like other gastrointestinal conditions or allergic reactions.

Celiac disease is a gastrointestinal condition that is caused when you consume the protein gluten. What occurs is that gluten damages the villi inside the small intestinal tracts. The immune system starts attacking and damaging your gut when you eat foods containing gluten, which is why knowing which foods to avoid with celiac disease is so important. Symptoms of Celiac Disease often includes severe cramps, stomach pains, bloating and diarrhea.

The illness was previously believed as a condition just affecting individuals in Europe. Recent research studies have revealed that the disease is not dependent on age and/or ethnicity.

Eliminating the gluten in your diet plan as foods to avoid with celiac disease is essential to minimize the swelling in the small intestinal tracts caused by the disease. If you have been suffering from the signs and symptoms of celiac disease and have actually been diagnosed with celiac disease just recently, you may be required to take vitamin supplements to recuperate from the dietary deficiencies due to malabsorption. Being conscious of foods to avoid with celiac disease is vital to healing.

Those with celiac disease need to develop an understanding that they may need to be on a lifelong gluten free diet because the swelling of the small intestines can be set off again and again. Sometimes, although rarely however, people do develop the tolerance for gluten at a later date but to make a dedication to a lifestyle modification including strict adherence to foods to avoid with celiac disease is probably the best route. This is certainly needed to be devoid of the symptoms of the illness in the first instance.

Foods to avoid with celiac disease  include foods which contain, are made with, and/or have been prepared from wheat, oats, barley, rye, including farina, gram flour, semolina, durum wheat, couscous and spelt. This means reading carefully all food labels and making certain that the food you will be getting from the supermarket shelves are gluten free. Thankfully, there are many items today which are gluten free. You can come up with many amazing and tasty alternative meals. If you would like a definitive list we have a free Gluten Free Course with recipes, please click here (we need to set up an Contact Form and Email with link)

As a side Note – let’s go back to oats. ‘Oats?’  I hear you cry, ‘Don’t contain gluten, do they?’ Well no they don’t, so you would be right about that. Oats actually do not contain gluten but according to the NHS, many people avoid eating them as they can become contaminated with other cereals that do contain gluten, especially if the oats are prepared or packaged in the same facility – (nhs).

OK so if you want to have oats as one of the foods to avoid with celiac disease ensure that you do source gluten free labelled oats just to be safe. Ok now that sorted, let’s move on.

Aside from the grains, you need to eliminate beer and alcohol items which are some  of the foods to avoid in celiac disease. Food made from wild rice syrup, cake flour, and caramel can also trigger the disease as well as inflammation. Anything creamed or breaded, that includes veggies. Fried chicken has actually been discovered to trigger the illness also.

Other foods to be mindful of consist of pastas, breads, salad dressings, gravies and sauces, soft cheeses, dips, stuffing’s, natural teas and even flavored coffees. It is specifically important that you seek advice from our practice to help you create a list of foods and drinks that you can and cannot consume. We have a plan that outlines all of the foods to avoid with celiac disease, along with meal plans.

This is truly the beginning treatment for celiac illness. The rest includes healing the digestive system. This may take several months to years depending on the quantity of damage triggered by the illness and the age of the individual. So please be patient and give yourself and your intestines, some love and some time 🙂

This post is for informational educational purposes only for those with symptoms of celiac disease.

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