“How Breathing Right Can Improve Your Life”

 

Focusing on your breath can reduce stress, spice up your sex life, help you burn more calories, and more.

TAKE A BREATH: For something so basic, we sure do get it wrong sometimes. "Breathing is the most important thing we do, but the thing we pay the least amount of attention to," says Belisa Vranich, PsyD, author of Breathe ($11; amazon.com). "Our breathing has gotten so dysfunctional that we think it's normal," she says. Turns out, you can use a better breath to fight anxiety, sleep better, and exercise harder. Here are situations where adjusting your breathing can make a huge difference.

WHEN YOU’RE STRESSED: You're in the middle of a work project, and it's not going well. You won't even notice it, but your natural reaction is to take quick and shallow breaths, which actually increases your body's stress response. "The fastest way to stop anxiety is to slow your breathing down to about five breaths per minute," says Patricia Gerbarg, MD, co-author of The Healing Power of Breath ($14; amazon.com) and assistant clinical professor in psychiatry at New York Medical College. Breathe gently and naturally without overfilling your lungs and without forcing the air out, she advises.

WHEN YOU’RE IN PAIN: Whether you've just stubbed your toe, you're nursing a splitting headache, or you have a painful chronic condition, the way you breathe may bring relief. In one small study published in Pain Medicine, volunteers who used a deep, slow breathing technique had a higher pain threshold when their skin was exposed to a very hot or very cold stimulus. Another study concluded deep breathing was ineffective for managing pain in ER patients, but that the majority of those who'd received instruction on deep breathing techniques felt it was useful.

DURING SEX: "Performance anxiety, sexual dysfunction, and problems reaching orgasm can make people anxious about sex," says Ian Kerner, sex therapist and author of She Comes First ($12; amazon.com). He recommends controlled mindful breathing, which can make you more aware of the sensations in your body and track your sexual response. To do it, breathe in through your nose and out through your mouth. You can even count one-two in your head to help you relax. Need to take it up a notch? "I encourage patients to imagine their breath going into their genitals," he says. Visualizing it this way "can make you feel as if your genitals are becoming alive and activated, which can help with orgasm."

FOR CONCENTRATION: For those times that you need to hunker down and get into the zone, Dr. Gerbarg recommends taking a few short, forceful breaths. "Breathe in sharply and breathe out forcefully while shouting 'ha'," she says. (Maybe close your office door while you do this one.) Aim for 20 breaths per minute but do it for no more than 3 to 5 minutes, she advises. One warning: if you have high blood pressure, avoid this type of breathing.

TO PRACTICE MINDFULNESS: Mindfulness is a big buzzword these days; benefits of this meditation-like practice include helping you control your emotions, bettering your relationships, and reducing anxiety and depression. Mindfulness means slowing down and noticing the moment you're in, whether that be the warm water over your hands while you do the dishes or how gorgeous the morning sunrise is. Dr. Gerbarg suggests focusing your awareness on your breath, paying attention to how it moves in and out. This method will slow down breathing and enhance your sense of calm.

ON A RUN: "Breathe through your nose and mouth," says Janet Hamilton, CSCS, exercise physiologist at Running Strong Professional Coaching. You want to relax your jaw so air can move easily through both. (If you use just your nose, for example, you won't be able to take in the same volume of air at the same rate. "It's like using a small garden hose versus a large fire hose," says Hamilton.) This will deliver the oxygen to muscles needed to work properly and perform. Without it, you won't go as far or fast. And don't worry about timing your breathing to your footfall pattern, says Hamilton. You'll naturally fall into a pattern that works for you. "Just relax and do what feels natural," she adds.

ON A RUN…IN WINTER: This is one instance when breathing through just your nose can be an advantage. It may feel more difficult or restricting at first, but it will warm the air before it reaches the lungs, bettering oxygen consumption, says Chip Huss, National Academy of Sports Medicine (NASM) Master Instructor. If that's too hard to do, you can wear a scarf covering your face and breathe through your mouth and nose as normal. Breathing in cold air can cause airways to constrict, so warming the air can help keep airways relaxed, and the oxygen level in your blood stream up, which helps muscles get what they need to perform.

AT SPIN CLASS: Learn to breathe through your nose, then your mouth, advises Huss. But more important than how you breathe is getting into an optimal position to do so. Make sure you hinge at the hip (rather than rounding your back) when leaning over to reach the handlebars, which will give your lungs the space they need to fill with air. Obviously, you don't need those hills to be any harder than they already are.

WHILE LIFTING WEIGHTS: For best muscle power, inhale during the eccentric portion of the lift and exhale during the concentric portion, advises Huss. Translation: let's say you're doing a bicep curl. Exhale as you flex your elbow and curl up and inhale when lowering the weight back down.

DURING HIIT: You know those people killing it in the weight room who are—ahem—noisy breathers? They've got the right idea, especially during HIIT (high intensity interval training) workouts. Huss counsels clients in the martial arts breathing technique called the "Kiai." "It's a method of generating energy through forceful breathing with your diaphragm and pelvic floor muscles." When you do a Kiai breath, inhale, and then on the exhale make a "shushhhh" sound while letting air out of your teeth and drawing in your navel. To put it into action, take the burpee-pushup. Do the Kiai breath at the very bottom of the pushup and explode out into the jump. On a squat, Kiai at the bottom of the squat while driving your heels into the ground.

IF YOU’RE PREGNANT: The hee-hee-hoo-hoo way of breathing you've seen on TV shows might completely backfire, worsening labor, says Vranich. "I have my client actors huff and puff this way when they need to feel stressed for a role," she says. It puts your body into fight or flight mode. Not exactly what you were going for. During pregnancy and labor, practice cat and cow. On your hands and knees, exhale and round your back up (cat). On the inhale, form an arch at the bottom of your back with your tailbone tipped out (cow). Long inhales and exhales are key. "This form of breathing keeps your and your baby's blood pressure low."

DURING MEDITATION: If you have trouble letting thoughts go during meditation, practice breath awareness, says Dr. Gerbarg. Start with 5 to 10 minutes of "coherent breathing" (or 5 breaths per minute); the slow breath will make it easier to get into a state of meditation.

ON A HIKE: One of the newest health spa trends? Forest bathing. The Japanese practice (called Shinrin-yoku) involves visiting a forest. Breathing in certain organic compounds from trees has been shown to increase immune function and reduce stress. To make the most of it, Dr. Gerbarg suggests coordinating each breath with a certain number of steps, which will relax your breath for an even bigger stress-busting boost. Five breaths per minute is perfect for a leisurely forest walk, she says.

AT BARRE CLASS: In class, you'll do lots of mini pulses while in a squat or lunge, for example. It's so important not to hold your breath—even if that's exactly what you want to do, says Lina Belkin, Chief Training Officer at The Barre Code. For example, take lunge pulses. When you pulse down-down-down, you want to exhale-exhale-exhale. (The inhale will naturally come along). On isometric holds, another staple of barre classes (where you are holding one position until you shake), you may again hold your breath because you don't know if you can keep going, says Belkin. Instead, during the hold you want to inhale deeply, filling up your belly and then exhale by pulling your belly up and in.

AT YOGA: You'll hear the instructor tell you when to inhale and exhale. And it can take practice to follow along. "Don't get hung up on the mental racket of 'I can't do this breath thing,'" says Liza Pitsirilos, Co-Founder of WHEALTH, LLC and Pritikin Longevity Center + Spa Mind Body Programming Leader and yoga Instructor. Rather than trying to time your breaths, think about breathing into specific areas of your body. "This is a tool for healing," she says. For example, if you are having relationship problems, it may help to breathe through your heart. Or if you're having a lot of anxiety and GI problems, you might want to imagine breathing through your stomach.

IN A VINYASA FLOW YOGA CLASS: Vinyasa—or flow yoga—is different from other forms of yoga because you are doing quicker movements that "flow" together. Because the poses go so fast, "most people go back to their habitual short shallow breathing because they are in struggle mode," says Pitsirilos. So, slow your breath down and pace your movements according to your breath. (One movement per breath.) Don't worry about going the same pace as the class—what matters more is that you make the most out of your practice.

AT PILATES: Some people hold their breath just to bust out an extra rep, says Scott Danberg, Director of Fitness at the Pritikin Longevity Center + Spa. "This unsafe breathing practice will lead to a rise in pressure in the chest, which can cause dizziness," he says. To do it right, inhale whenever the movement "feels" easier and exhale when the movement "feels" harder, he advises. You can use the technique for ab exercises and stretching, too, he says.

IF YOU HAVE COPD: Having COPD (chronic obstructive pulmonary disease) makes it difficult to breathe. The COPD Foundation recommends two techniques to get you the air you need without having to work so hard. The first is diaphragmatic breathing, which we already went over. The other is pursed-lips breathing: Breathe in through your nose for about 2 seconds. Pucker your lips, and breathe out very slowly—two to three times longer than you spent breathing in. Repeat.

IF YOU HAVE ASTHMA: More than 25 million people (including 7 million children) in the United States have asthma. Asthma can't be cured, and having it requires careful management using long-term control and short-acting medications, avoiding triggers, and regularly checking in with a doctor. Breathing exercises under the guidance of a trained therapist may also help. In a 2014 review of studies published in the journal Breathe, researchers concluded that learning fairly simple breathing exercises can improve a patient's experience with the disease and reduce their need for rescue meds. Talk to your doctor about trying these techniques yourself.

BY: Jessica Migala, Health Magazine, October 19, 2015

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

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“How to Build Better Glutes?”

Booty Boot Camp: If you feel your "rear view" needs a makeover, the right fitness routine can help give you a lift. Can you achieve the "perfect" Brazilian beach butt seen on TV? That depends partly on your body type and genes. But most everyone can shape up to look better in jeans.

 

Behind It All: Meet Your Glutes - The shape of the buttocks is defined by muscles known as the glutes. That's the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a change.

 

Squat and Tone: The squat tops every list of butt-sculpting exercises. It directly works the glutes. You can build bigger bottom muscles by adding hand-held weights.

Form: Slowly lower the hips as if sitting in a chair; then return to standing.  Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight. 

Or Try a Ball Squat: If you're just starting out, a large ball can help with balance while you master the form. For each exercise on our list, aim for three sets of 15 reps. Try to do each exercise three times a week with cardio or exercises focused on other body parts on other days.

Form: Keep the ball between your low back and a wall. Slowly perform the classic squat. Walk your feet out in front so the knees stay behind your toes. Squatting with your back to a wall works the quads.

Forward Lunge: This butt builder also tones the thighs and calves. It's a pretty good fat burner, too.

Form: With your feet parallel and hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no more than 90 degrees. Keep your front knee stacked right over your front ankle. Do not rest your back knee on the ground.

Or Try a Backward Lunge: When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something that can suffer when people spend long hours sitting at a desk.

Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Don't let the front knee push out in front of your toes.

Or Try a Side Lunge: The side lunge targets the muscle on the outside of the hips, the glutes, and tones the inner thighs, too.

Form: From a wide stance, bend one knee. Keep the shinbone under that knee straight up from the floor. If the knee falls inside the foot, use a shorter stance. Lean forward slightly. Put your hands where they help with balance.

On the Ball: Leg Lift - Leg lifts done while you balance on an exercise ball will strengthen your shoulders and abs, as well as your glutes. As you get more fit, try lifting both legs at the same time for a harder, beautiful-butt move.

Form: Keep your abs tight and back flat. Squeeze your glute muscles tight as you lift one leg. Just a few inches is fine when you're just starting out. Be careful not to use your lower back muscles.

On the Ball: Hip Lift - This small movement focuses on the gluteus maximus, the largest muscle in the body. Be careful not to use the back muscles; the glutes should do the work.

Form: Bend the knees 90 degrees, feet together. Squeeze the glutes and slowly move the thighs up off the ball. A small, controlled, 2-inch movement is the goal.

Floor Work: Bridge - This classic is a super workout for the glutes, as well as the hamstrings and hips.

Form: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone. Tighten the glutes and hamstrings as you do this. When your body has formed a long, slanted line from shoulders to knees, hold for a few seconds. Then lower slowly. 

Floor Work: Side Leg Raises - This move targets the two smaller muscle groups in the buttocks, the gluteus medius and minimus.

Form: Lift the top leg while lying on your side. Keep the hips stacked and the torso still. Both knees should face forward. To work slightly different muscles, you can turn the top leg out from the hip.

Floor Work: Dirty Dog - This bottom builder gained fame in the exercise videos of the 1970s as the "fire hydrant."  It targets two of the muscle groups in the buttocks.

Form: Keep your knees hip-width apart and your hands directly under your shoulders, elbows straight. Gently stiffen the abs and keep your back in a neutral position with no sagging or arching. Slowly draw one knee up. Rotate the hip to bring the leg toward the torso, then away.

Floor Work: Mountain Climbers - Along with pushing your glutes, mountain climbers work the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.

Form: Tighten the abs to protect the lower back. Spread your fingers wide to protect the wrists. Bring one leg in at a time -- bending the knee, like you were running. Keep your upper body steady. Repeat as if you’re running in place.

Walk the Hills: For a no-fuss butt workout, all you have to do is walk. Tackle hills for the most glute-shaping impact. You'll burn extra calories, too.  On a treadmill, you can get this effect using a 5% to 7% incline.

Tone Your Tush With Cardio: In the gym, try stair steppers, arc trainers, and elliptical machines. They challenge the glutes while giving your heart and lungs a healthy workout. Inline skating and cycling are other choices that help both heart and tush. 

 

Firm Up Without Bulking Up: Don't worry about building a bulky butt. Women aren't genetically built that way. Resistance exercises are a must for a toned behind. Keep the reps on the higher side (15 reps per set) to focus on firming rather than bulking. The last few reps should still be challenging. Don't forget the cardio to round out your butt-toning exercise routine.

 

Slim Your Assets: Targeted exercises alone may give you a firmer behind but not always a smaller one. For more impact, watch your diet, burn more calories, and lose weight. You'll reduce the fat pad lying over the gluteal muscles, giving you tight, trim curves back there.

How to Go for the Maximum: If bigger is better to you, you'll want to really challenge the glute muscles. Dial up the resistance on a stationary bike or other cardio machine. During strength training, go for more weight that challenges you in 6 to 12 reps. Rest 30 to 90 seconds in between sets. A high-quality diet also helps contribute to building muscle mass.

Can You Shift Your Shape? There's much talk in beauty magazines about a rounded, "Brazilian-style" butt.  Targeted exercises can move a flat fanny closer to this beauty ideal. But a workout will most likely enhance the shape your behind already has: heart-like, pear, bubble, or another. For total reshaping, after a huge weight loss, for instance, cosmetic surgeons offer implants, lifts, and reshaping. 

Shapewear for Your Tush: Lots of underwear now aims to "separate and lift" your bottom. Some styles rein in skin with elastic panels. Others enhance your rear view with padding. You can even find padded inserts and lifting Spandex panels in jeans. 

Dress Your Assets Down: Boot-cut and flared jeans balance out the hips and rear for a slimming effect. Long pant legs make your legs look longer and your booty smaller. And back pockets can do much to buff up your butt. Just beware of super-long back pockets. They can make your behind look flat or saggy instead of showing off those sexy contours you earned at the gym. 

Dress Your Assets Up: Skip the peg leg and ankle jeans. They widen the hips and make your body look like an ice cream cone with a big, round scoop on top. A better choice to really show off your curves are skinny-fit pant legs or leggings. Look for a tight, form-fitting rear panel for head-turning style.

Reviewed by: Ross Brakeville, DPT on February 12, 2018

Sources:

American Council on Exercise: "Mountain Climbers," "Side Lunge," "Side Lying Hip Abduction."
Marilyn Gansel, founder, Fitness Matters personal training studios, Stanford and Kent, Conn.
Dori Ricci, NASM, CPT.
Janet Roget, NASM, certified personal trainer, Little Rock, Ark.
Jonathan Ross, NSCA, NASM, ACE personal trainer; speaker; consultant; owner, Aion Fitness, Bowie, Md.
Paul Sorace, MA, CSCS, ACSM RCEP, exercise physiologist, trainer, Bayonne, N.J.

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.