Hey there,

It’s Monday, and this week we have a very special menu for you: Breathing 

I’ve thoughtfully assembled this menu, choosing each dish for its substantial value and vital nourishment. I hope you are hungry, because it’s time to get served.

Enjoy!

Starter 🥗 

The Breathing Pandemic

Wait, are we going through another pandemic??? 👀 

Yes, we are! This time it’s a “disease” slowly evolving and spreading over months and years. I call it The Breathing Pandemic (actually a great clickbait title).

Why? Correct breathing has become extremely challenging nowadays. Because of the drastic changes we have made to our environment, many of us have forgotten how to breathe the way we are supposed to. Modern-day living has gradually increased the amount of air we breathe, resulting in chronic overbreathing and mouth breathing.

Are you affected? If you wake up in the morning with a dry mouth or a sore throat, you are most likely suffering from chronic mouth breathing. If you feel like you don’t get enough air when you inhale, you are probably suffering from chronic overbreathing (don’t worry, I’ll explain why 😉).

Main 🥙 

Breathe Light to Breathe Right

The biggest myth: There is a huge misconception about oxygen and carbon dioxide. Many believe that breathing in more air will increase your oxygen intake. That’s simply false! Because arterial blood is already nearly entirely saturated with oxygen (between 95 and 99%) during normal, healthy breathing, taking deep breaths is unnecessary. It’s not breathing more but breathing less that will help you breathe light and right. (Less is more)

We were born breathing through our noses. It has been our primary way of breathing for thousands of years. Noses are for breathing, and mouths for eating.

Breathing Light: Light breathing is a sign of good health and fitness. When our breathing is quiet, controlled, and rhythmic, we increase the amount of carbon dioxide in our bodies, which allows more oxygen to reach our muscles and organs. This process is referred to as oxygenation. This indicates that carbon dioxide is required for effective oxygenation!

Look at us when we sleep. Our breathing is slow, rythmic, and controlled. Exactly as it should be. Breathing Light = Breathing Right

Dessert 🍰 

The Body Oxygen Level Test (BOLT)

The BOLT measures the length of a comfortable breath hold and will help you improve your oxygenation.

How it works:

1. Take a normal breath in and out through your nose.

2. Hold your nose with your fingers to keep air from entering your lungs.

3. Time the number of seconds until you feel the first desire to breathe or the first signs from your body urging you to breathe. 

4. Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm and relaxed. 

5. Resume with normal breathing.

Why do it? Doing the BOLT on a regular basis will enhance your breathing and carbon dioxide tolerance, resulting in greater oxygenation. You will also be able to track your progress and see improvements over time 😉 

My tip: Perform it once per day!

Snacks 🥜 

Dad Joke of the Week

Mindful Moment

Overwhelmed? Inhale once through your nose, then hold your breath. Inhale a second time through your nose and hold your breath for as long as possible. Exhale to relieve the stress. Repeat this three times.

A Friendly Reminder

You aren’t satisfied yet?

Here are some personal recommendations and my sources for you:

• 🎙️ Podcasts: The Breathing Expert & How to Breathe Correctly 

• 📚️ Books: The Oxygen Advantage & Breath - The New Science of a Lost Art

• 📑 Articles:  SleepQ+ & The American Journal Of Medicine

Thank you for being here 💝

Looking forward to serving you next week.

Much love,

Benji