Overview
There are four primary factors that affect our breathing related health issues. These are a) environment, b) breathing style, c) body weight/nutrition, and d) exercise.
For most of us the environment is largely beyond our control. We're not going to rip up the rugs, get rid of our pets, or move to Montana. We have to focus on the other three.
The Buteyko breathing method is all about correcting our breathing style and this is the foundation for good health. However, you won't achieve the full benefits possible without attention to the other two. Being overweight directly affects our breathing capacity. Being seriously overweight affects our ability to exercise appropriately as well, so all three of these factors are interrelated. We need to start by correcting our breathing patterns so that we can begin a weight-loss and exercise program to really get ourselves in top shape.
Correcting our Breathing Style
The Buteyko of Hunterdon Course will teach you the Buteyko exercises and the theory behind them, but unfortunately the hard work has to be done by you (we would do it for you if we could). It takes a minimum commitment of 20 minutes in the morning and 20 minutes at night every day for the first few weeks. Without this you will not make progress. After a while you will have corrected your breathing style and won't need these formal exercise periods as much, if at all. You can do an informal set of exercises whenever you need them, in bed, at your desk, in the car, out on a walk. As you progress you will find that your need for over-the-counter decongestants, albuterol inhalers ("rescue medication"), etc.will also decline naturally.
Correcting our Breathing Style
The Buteyko of Hunterdon Course will teach you the Buteyko exercises and the theory behind them, but unfortunately the hard work has to be done by you (we would do it for you if we could). It takes a minimum commitment of 20 minutes in the morning and 20 minutes at night every day for the first few weeks. Without this you will not make progress. After a while you will have corrected your breathing style and won't need these formal exercise periods as much, if at all. You can do an informal set of exercises whenever you need them, in bed, at your desk, in the car, out on a walk. As you progress you will find that your need for over-the-counter decongestants, albuterol inhalers ("rescue medication"), etc.will also decline naturally.
If you are taking corticosteroids (anti-inflammatory) on a regular basis you need to talk to your doctor about gradually reducing the dose under supervision. You might never be able to give them up completely. If you are taking a combination medication such as Advair, you should talk to your doctor about replacing it with separate anti-inflammatory and anti-spasmodic components so that the dosage for each can be adjusted separately.
Body Weight, Waist Size and Nutrition
The first thing to find out is if you are overweight and by how much. The generally accepted measure is the Body Mass Index (BMI) which is computed from your height and weight. The BMI should lie within a defined range. Depending on how much you are over (or under) you open yourself up to a variety of medical conditions. In our society the only people seriously underweight are those with a medical or emotional condition that needs professional attention. Serious overweight on the other hand is very common, and doesn't get the attention it deserves.
In addition to the BMI, a recent meta-study of 100,000 men and women found that waist size alone was an important indicator of health problems independent of BMI. The lowest risk category was under 35 inches for men and under 30 inches for women. Every 4 inch Increase in waist size above these limits resulted in a 15% to 25% risk of death from cardiovascular disease, cancer and respiratory illness.
Dieting alone does not work! I recommend a comprehensive diet/exercise program, in particular, WeightWatchers (I have no financial interest). I lost 35 lbs with them over an 8-month period and I'm a lifetime member and strong supporter. What I like about the program is you can eat what you like, but everything has a price in points accumulated to a daily maximum.
Body Weight, Waist Size and Nutrition
The first thing to find out is if you are overweight and by how much. The generally accepted measure is the Body Mass Index (BMI) which is computed from your height and weight. The BMI should lie within a defined range. Depending on how much you are over (or under) you open yourself up to a variety of medical conditions. In our society the only people seriously underweight are those with a medical or emotional condition that needs professional attention. Serious overweight on the other hand is very common, and doesn't get the attention it deserves.
In addition to the BMI, a recent meta-study of 100,000 men and women found that waist size alone was an important indicator of health problems independent of BMI. The lowest risk category was under 35 inches for men and under 30 inches for women. Every 4 inch Increase in waist size above these limits resulted in a 15% to 25% risk of death from cardiovascular disease, cancer and respiratory illness.
Dieting alone does not work! I recommend a comprehensive diet/exercise program, in particular, WeightWatchers (I have no financial interest). I lost 35 lbs with them over an 8-month period and I'm a lifetime member and strong supporter. What I like about the program is you can eat what you like, but everything has a price in points accumulated to a daily maximum.
The points are cleverly calibrated to steer you towards high-fiber, low fat foods. For example you can eat as many raw carrots and as much raw broccoli as you like without any penalty (I can hear everybody saying "Wow! Great! - Where do I sign up?"). Also you can earn credit for exercise ("OK - If I run four miles I can have a couple of beers").
Exercise
We all know exercise is good for us. All I'm going to say here is that three kinds of exercise are necessary: aerobics - the walking, running, cycling, treadmill stuff, strength training - free weights, weight machines, dumbbells, rubber bands, etc.and flexibility - stretching, active stretching, yoga, ti chi, etc. I'll be adding sections on some of these in the future.
Aerobics has the most immediate effect on improving our breathing, and for weight-loss. In a Buteyko regimen we encourage you to breath through the nose during exercise. This takes a bit of practice and getting used to. Strength training, as you get older, prevents osteoporosis, improves balance and improves aerobic performance. Flexibility training keeps the old engine oiled and prevents the injuries that would otherwise slow you down with the other two. In the third Buteyko training session we will talk about finding an effective exercise program for your needs.
Exercise
We all know exercise is good for us. All I'm going to say here is that three kinds of exercise are necessary: aerobics - the walking, running, cycling, treadmill stuff, strength training - free weights, weight machines, dumbbells, rubber bands, etc.and flexibility - stretching, active stretching, yoga, ti chi, etc. I'll be adding sections on some of these in the future.
Aerobics has the most immediate effect on improving our breathing, and for weight-loss. In a Buteyko regimen we encourage you to breath through the nose during exercise. This takes a bit of practice and getting used to. Strength training, as you get older, prevents osteoporosis, improves balance and improves aerobic performance. Flexibility training keeps the old engine oiled and prevents the injuries that would otherwise slow you down with the other two. In the third Buteyko training session we will talk about finding an effective exercise program for your needs.
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