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25.01.2022 #functionalbreathing #Buteyko #naturopath #workout #gymforthebrain How difficult can it be to do breathing exercises? You will be surprised how uncomfortable you would be feeling when re-setting your respiratory receptors in the brain. How much focus you will require. How much youre going to sweat through the process.... From the distance it would look like an easy-peasy thing - sit/ lie down, focus on your breathing. But because you will have to be in control of the muscles which are not used to work as they are supposed to work, you will have to reduce the amount of air you breathe in and youre used to hyperventilate, it will be a sweaty, energy-consuming work. You will love it! :) The results: More energy for the day Better sleep at night You may release excess weight Clarity of thought Reduced/ no symptoms of your chronic health condition Pain relief FREE 15-minute consultation can be booked here - www.oxygenrevolution.com.au

24.01.2022 #functionalbreathing #360breathing #Asthma #naturopath #spinalhealth #pelvicfloor #pelvicfloorhealth The diaphragm and the pelvic floor muscles (there are about 20 small muscles there) should work together in synergy. The psoas muscle works between them. Why is this relevant to breathing?... For starters, the diaphragm is the most important and the strongest breathing muscle. And as we know, nothing works separately in our bodies. Thats why when we do muscle re-training to establish good functional breathing pattern, we look at all muscles which help each other. Not only your asthma symptoms will subside, but your back will become stronger in the process.

23.01.2022 #functionalbreathing #naturopath #energy When you really struggle with a lack of energy, consider in what way you lose your energy and in what ways you can gain it.... Energy is a finite resource for any human being. Theres only so much we can do in 24 hours. We go around our day, reducing our energy stores by being physically active, being too emotional (goes for both positive and negative emotions when we plunge into them too much), overthinking (monkey mind), overeating, eating the foods which are not compatible with our body, too much screen time, breathing in a dysfunctional manner. The ways we can keep our cup full: - exercising to our capacity while maintaining a functional breathing pattern - meditation - mindfulness - eating fresh and home-cooked food - doing brain dump - putting all your plans and to-do list on paper. This creates space in your mind to focus at one task at a time - deep sleep and power naps - getting enough sunlight - earthing - connecting to the earth (grass, dirt) with your bare feet - breathing lightly through the nose and with the diaphragm Oxygen is as important source of tangible energy for the body as food. Correct gaseous exchange in the alveoli of your lungs makes it possible for you to utilise oxygen in a way that converts it to energy in the cells. What Oxygen Revolution Program offers is re-training your brain to breathe so that you get optimal levels of oxygen so that you can get the energy from it just the way you get energy from calories in food. If you mouth breathe at any point throughout the day or night, you suffer from allergies or insomnia, breathing re-education could be an important piece of health puzzle thats been missing. www.oxygenrevolution.com.au

23.01.2022 #thoughts #world #connection #discernment #nojudgement Happy hump day! I feel like we are at a hump with the corona situation too. And what I have been observing is a lot of judgement about whats happening. Judgements of wearing masks and not wearing masks, judgements on the restrictions and lifting of them. It is ok to have an opinion. Theres an opinion that we pick up from others and think of it as our own. And theres an opinion that we form, a result of our discernment ...process. Discernment is the ability to recognize small details, accurately tell the difference between similar things, grasp and comprehend various points of view, and make intelligent judgements by using such observations. And it all starts from our childhood (surprise-surprise!) When parents dont believe in their child, it incapacitates that child. They have to search for ways to survive, always trying to please the critical parent. Many of these ways are destructive, and damage not only the child and the family, but radiate out to the world. When a parent simply acknowledges the child, that they may be different to what they think they should be, but they have just as much right to be the individual they choose to be, healing can occur. It doesnt stop at people. Being critical of an animal deeply affects them, undermining their confidence. Yet, it is more about our misunderstanding than the animal. Being critical of a plant is destructive, too. Weeds have an incredibly important job to do. They are there to address an imbalance in your soil. Welcome them to at least some areas of your garden and watch the soil improve in coming years. Dropping judgement is not always easy if it has been deeply entrenched in you since childhood. But being aware of your judgement goes a long way in helping you, your health as well as the health of the planet and all her occupants. Lets take on the role of a wise parent in the current situation and accept, that theres more to it that meets the eye. Go through your own internal discernment process. Read up on medicine and philosophy, economics and politics. It is our duty as citizens to educate ourselves and contribute to the society we live in. And, of course, breathe. Slowly, through the nose - in and out. This will help you to connect to yourself, your heart, your soul.

23.01.2022 Im having a conversation here on this page with amazing Su Rule of Chi Generation Tai Chi tomorrow. Breath is an integral part in any martial art, Tai Chi included. I hope Su will share her expertise in this area with you and me.... Pre-Covid I had the honour to train with Su and what I can say is that I wouldnt have gone through the toughest periods in my life but for Tai Chi. Now, retrospectively, it was not only the movement and social aspect, but breathwork and deep mindfulness which helped me through rough times. Tune in tomorrow around 2pm!

23.01.2022 #functionalbreathing #Buteyko #naturopath #tidalbreathing #reducedvolumebreathing #chronicdisease "The biomechanics of lung ventilation are carefully coordinated with blood oxygen, carbon dioxide and pH homeostasis. Minute ventilation is defined as respiratory rate (number of breaths per minute) multiplied by tidal volume; thus, to maintain minute ventilation, if respiratory rate is decreased, tidal volume must be increased. A decrease in respiratory rate alone would lead to... hypercapnia and activation of chemoreceptors (predominantly central chemoreceptors located in the brain stem) that respond primarily by orchestrating a forced increase in respiration rate (hyperventilation). Therefore, in order to maintain a decreased respiratory rate without disturbing respiratory homeostasis, tidal volume must be increased. Interestingly, it has been shown that controlled slow respiration at 6 breaths per minute in healthy humans reduces the chemoreflex response to hypercapnia and hypoxia, compared with spontaneous respiration or controlled respiration at 15 breaths per minute." What this information tells us is that we can re-train our brain to a better tidal volume (how much air we take when breathing steadily and rhythmically), smaller respiration rate (how many breaths per minute we make) by activating chemoreceptors in the brain while doing certain breathing exercises. This will lead to improved gaseous exchange in the alveoli of the lungs, better oxygenation of organs and tissues. The result of better oxygentation on the cellular level is better metabolism (easier to lose weight), better brain function and memory, improved energy level, better sleep, better mood and reduced inflammation in the body. It is my mission to show how simple, but very effective breathing techniques help with chronic health conditions. I am passionate about providing my clients with tools to take charge of their health. The skills that are taught as part of the Functional Breathing Program at Oxygen Revolution will stay with you for good. It is a one-off investment in your health, which will keep bearing fruit for the rest of your life. www.oxygenrevolution.com.au

22.01.2022 I so feel for asthmatic people in the current climate! #asthma

22.01.2022 #naturopathiclife #longevity #health #functionalbreathing Last week I shared why I do what I do, why helping people with chronic respiratory issues is my passion. But I am just as passionate about helping people with any chronic health condition to overcome it and reach the old age with flexible body and mind intact. I firmly believe that diseases, chronic pains and aches are not something that we just happen to get with age. I know that it is possible to get through the fin...al stage of our physical life without much discomfort, being active, contributing to the community, feeling fulfilled and content. Ill never forget Dr.Buteykos story about his discovery of functional breathing, the secret to longevity and wellbeing. There was a moment when he was admitted to the hospital with yet another episode of hypertension. It was life threatening. There was nothing that the doctors could do but medicate him. He wasnt given much to live. I believe he was in his 30s then. One night he was having a splitting headache from the soaring blood pressure. He was out of his room, in the corridor of the cardio ward in the best hospital in Moscow. Thats when he saw his reflection in the window. And what he saw was an old man. Not in appearance but in function. He was breathing noisily and heavily, his chest rising up and down. Thats when he slowed his breathing, just to see what it would be like to breathe like a young person again. He made himself breathe lighter, less and without a sound. And after a minute, his headache was gone. He went back to his noisy breathing and the headache came back. "Breathing affects us withing a few seconds. Its that powerful", - K.Buteyko. Breathing is fundamental to life. The rule of THREE says we, humans, cant last 3 weeks without food, 3 days without water and only 3 seconds without air. Oxygen is a better energy source that food. Even food cannot be transformed into energy without oxygen, Free energy for our bodies is only released via oxidising of glucose by oxygen. Buteyko was right, breathing is like nuclear energy - its effect is instant and powerful. If I had a say in what goes into school curriculum, Id add functional breathing as part of Health and P.E. Happy breathing!

21.01.2022 #selflove #weekend #challengeyourthinking Most people live in fear. Their decisions are driven by fear. They may give up on something in fear of failure, they would tolerate BS from friends or colleagues in fear of being unaccepted and unloved or fired. Same with health. People would drink a green smoothie in fear of being sick if they eat junk, same goes for supplements and any dietary or medical intervention. ... The problem here is that they dont make changes for their health out of love for themselves, their amazing bodies, out of desire to have more energy to live the life they want, out of the wish to make their mind and emotional life stronger because they want to be the best versions of themselves to be of service in this world. Often I have to challenge clients who are chronically ill with the question - what makes them tick, what makes them get out of bed every morning. And often I hear- Well, I need to put food on the table/pay my mortgage. And then the penny drops. They were not working to live, they were living to work. I challenge you to find the reasons why you love your body, your life, getting up in the morning.

21.01.2022 Eating avocados as part of the daily diet can help to improve metabolic and gastrointestinal health, new evidence suggest. "The research, published in The Journal of Nutrition, suggests daily avocado consumption can improve the composition and metabolic function of intestinal microbiota in overweight and obese individuals." Avocados are rich in dietary fibre and monounsaturated fatty acids (MUFAs), nutrients that have been independently connected to the gastrointestinal micr...obiota and metabolic health benefits. Previous studies have found regular avocado consumption is associated with lower body weight and can improve satiety and blood lipid concentrations. And remember - GUT HEALTH = good IMMUNE SYSTEM! PS: aren't those avos super cute? #nutrition #naturopath #immunity #guthealth

20.01.2022 #WFH Endless cups of hot beverages (depends on the mood), a bit of fresh air Teaching on zoom rocks - my clients can be wherever (even in the car, yes that happened!) to work with me. ... www.oxygenrevolution.com.au Book your FREE 15-minute session with me to discuss how to help your asthma, sleep apnoea or anxiety.

19.01.2022 Let's talk about DAIRY. #asthma #allergies #naturopath #biocompatibility #biocompatibilitytest #dairy A sample of the Bio-Compatibility test is in the comments

19.01.2022 For my P.D. this year I chose "Science of Exercise" course from the University of Colorado. Why not?! #geekFor my P.D. this year I chose "Science of Exercise" course from the University of Colorado. Why not?! #geek

19.01.2022 I have been working with Braceless Choice for 18 months now, teaching #Buteyko breathing there. Heres some information about the link between craniofacial development and mouth-breathing. If your child is between 5 and 15 years of age and you see that their teeth are a bit crowded, call Braceless Choice to see how they can help.

19.01.2022 Howdy! #Day8 of the #breathingchallenge has come. It was #slowbreathing that we talked about yesterday. I'm extending the conversation about the benefits of slow breathing today. Isn't it amazing, that in religious and spiritual practices they have chants and mantras that last exactly the amount of time necessary for a healthy respiratory rate.... Isn't it also interesting, that the modern problem of over-breathing, just like over-eating, creates so many health issues - starting with respiratory alkalosis, which, in turn, is responsible for metabolic acidosis, which is the cause of inflammatory processes in the body and the origin of chronic health conditions. So, use the Timer app on your phone, put it to 1 minute and measure our respiratory rate. The respiratory rate is how many breaths per minute you take. One breath = inhalation + exhalation. Relax, do not force or judge your breathing, just relax into your breathing and wait for the app to beep at 1 minute. Comment below what you got. It's not a competition, but rather an indicator of how you can improve your well-being. I will comment by the end of the day what the goal should be and will talk how to improve your breathing rate tomorrow.

18.01.2022 #functionalbreathing My tools of trade

18.01.2022 #Functionalbreathing #Buteyko #naturopath Breathing is a fascinating process. It is automatic, but we can also control it. Astrocytes (from Latin "astra" - star), star-shaped cells in the brain can sense changes in blood carbon dioxide levels and then signal other brain networks to adjust breathing.... Astrocytes belong to a group of brain cells known as glial cells (glia is Greek for "glue"). Until recently, glial cells were thought to be minor players in the brain, providing structural and nutritional support to neurons, which did the heavy lifting. "Its called neuroscience because its neuro-centric," Gourine said. "Astrocytes and other glial cells, they were considered to not be as exciting to study previously." However, Gourine and his colleagues found that astrocytes directly respond to decreases in blood carbon dioxide levels. Once activated, astrocytes send out a chemical messenger called ATP, which in turn stimulates other networks in the brain involved in respiration. Breathing in the study rats was increased when astrocytes indicated levels of carbon dioxide were too high, a reflex to get rid of the extra gas, and decreased when carbon dioxide levels were too low. This is very important for understanding of functional breathing. Our optimal blood level of CO2 (NOT just a waste gas, but un unsung hero, the one which plays the major role in cell oxygentation!) is up to 5%, not less than 2%. Modern life drove us into hyperventilation/ overbreathing mode. Processed foods, environmental pollutants, obesity, stress and anxiety - they are all major contributors to the epidemic of overbreathing. Overbreathing means having way too low lovels of carbon dioxide in the blood (because of we dump way too much CO2 than we can physiologically afford). So those astrocytes adapt and work to keep you comfortable to the levels of CO2 which theyre used to. But that does not, by any means, mean those levels are healthy. Its the same with your muscles - if your posture is incorrect, the body adapts and other muscles start to compensate and after some pain and discomfort you adjust, adapt and your new dysfunctional posture becomes a norm for your muscles. Does not mean it is healthy. We, humans, are amazing in our ability to adapt to many dysfunctional things in our modern lives - foods, postures, breathing, thinking even. Well, your breathing pattern, just as your posture, can be changed. With some training, functional breathing pattern can be restored. The results are: reduced respiratory symptoms more energy throughout the day better nights sleep improved memory and cognition less pain better muscle recovery after exercise cardio-vascular health more peace and calm in your life

18.01.2022 Missing these views on my way from the clinic! Online consultation can be booked here - www.oxygenrevolution.com.au Stay healthy!

17.01.2022 Welcome to #day7 of our #breathingchallenge! How did you go with mouth taping? I have heard so many positive feedback over the time I've been teaching #functionalbreathing! Here is another tip how you can improve your breathing pattern and your overall health. ... SLOW DOWN your breathing rate. "Breathing is like rowing a boat: taking a zillion short and stilted strokes will get you where you're going but they pale in comparison to the efficiency and speed of fewer, longer strokes," - James Nestor, "Breath" When Buddhist monks chant their popular mantra, Om Mani Padme Hum, each spoken phrase lasts six seconds, with six seconds to inhale before each chant. There are examples of it in other chants and spiritual practices, which also take 6 seconds to vocalise, which I found to be a very interesting "coincidence". What slow breathing does to your body? increases blood flow to the brain slows down heart rate harmonises the heart, circulation and the nervous system work reduces anxiety and depression on a more sublte levels it will balance your emotional, mental and physical bodies, aligning you with the soul body The Pavia tests, the work of Patricia Gerbarg and Richard Brown, and many other experiments showed that the most efficient breathing rhythm occurred when both the length of respiration and total breaths per minute were locked to the number 5.5 (5.5 seconds of inhale and 5.5 seconds of exhale which equal roughly 5.5 breaths per minute). Patients with anxiety and depression , as well as 9/11 survivors who suffered from a chronic and painful cough caused by the debris (a condition called ground-glass lungs, for which there's no known cure) improved dramatically just by adopting a practice of slow breathing. We will talk of slow breathing "how to" tomorrow.

16.01.2022 #functionalbreathing #Buteyko #naturopath #hayfever #asthma #allergies Spring is well and truly settled in Melbourne, with some glimpses of summer already. October is notorious for hayfever onset. Seasonal hayfever, and asthma forcthat matter, is an immune overreaction. Naturopathically we treat it similar to asthma. While your symptoms are going to be addressed, we will have to look at the underlying issues, and work on building up your immune system Breathing patterns wi...ll definitely be looked at. The Oxygen Revolution Functional Breathing program and bio-compatibility diet would be the cornerstone of your therapy. You will finally be able to say goodbye to your hayfever! I have ONE spot for the Functional Breathing program starting next week. If you have questions before you jump in, feel free to book a complimentary consultation with me www.oxygenrevolution.com.au Julia.

16.01.2022 WORK WITH ME! I have ONE spot for a personalised Functional Breathing Program starting next week. This is your time to act! FOUR sessions... Specific lung function assessment General health assessment Functional breathing exercises Muscle re-training exercises (for your major breathing muscles) Mindfulness Better connection to your body and mind There are so many aspects to this program and it is ALWAYS tailored individually, unlike group sessions. Ongoing email support throughout the program. Available IN CLINIC or ONLINE via zoom, or 50/50. BOOK HERE - https://www.oxygenrevolution.com.au/book-appointment/ #functionalbreathing #naturopath #asthma #sleepapnoea #respiratoryhealth #Buteyko #breathing #lungfunction

15.01.2022 Welcome to #day4 of our #breathingchallenge ! Today is a practice day. Well, after #day2, every day is a practice day. My hope is that you are practicing what you took from #day2 onward every day, adding little things as we go. So, your daily practice would be:... 1) breathing with a heavy book for 5-10 mins every morning before breakfast 2) swallow yawns and sighs throughout the day (this is our new practice from today - preserving the precious CO2 to help transport O2 to the cells - the Bohr effect, remember from yesterday?) Happy breathing!

14.01.2022 #selfcare Self-care Saturday Cleaning the space we live in. With love, not irritation.... Preparing meals which nourish the body. With love, not hastiness. Walking in the sun - what a beautiful day it is! Being grateful for another day under this glorious sun. Cuddles with children and the dog. Reading a book. Putting music on and moving. Laughing. If life doesnt seem funny right now, find something to laugh at. I sometimes laugh at myself - how seriously I take life!!!

14.01.2022 I just want to scream at the top of my lungs - THERE IS ANOTHER WAY, when I read things like "I had 5 asthma episodes last night and my emergency medication kinda helped (what does it even mean - kinda helped???) and I'm afraid to go to the hospital because of the coronavirus." Or reading about people's financial struggles with asthma medication. Depending on the country (government subsidies) asthma can cost anywhere between $300 to $2000 / year in medication only. Add emot...ional stress, hospitalisations if needed, time off work and family, etc. What is wrong with our healthcare system? Sorry, it's actually disease care system. They do not care about health, it's diseases that they manage. So instead of educating what foods trigger asthma, teaching how to boost immunity and lung function, they only prescribe medication. ALL MEDICATION have side effects. Some may play out later, some sooner after you start it. And I want to say - you can get better, improve your lung function, produce your own drugs IN your BODY (YES, our bodies are amazing!!) if you re-educate yourself how to breathe. Because if you have asthma, your breathing is DYSFUNCTIONAL. And my goal is to reach out and help as many people with asthma as I can. My FUNCTIONAL BREATHING PROGRAM is 4 sessions and you will learn life-saving skills and improve your health! And the best part is that this one-time investment will keep giving until your last breath. The knowledge stays with you, you can teach your children and family members. fewer asthma episodes less medication needed (often none at all) no more suffering from medication side-effects freedom to enjoy activities you said no to previously because of your asthma in your pocket more energy ARE YOU READY TO BREATHE ASTHMA AWAY? I am taking bookings for January 2021. ONLINE (wherever you live in the world) and IN CLINIC. Read more about the program on my website in bio. DM if you have further questions or to book. I am thrilled to be helping you take control of your health in 2021 #functionalbreathing #naturopath #asthma #breathing

14.01.2022 Vitamin D supplementation and asthma control. Recent evidence suggests that supplementation with Vitamin D3 in asthmatic adults who are deficient or have insufficient levels of vitamin D may result in better asthma control.... It is recommended that vitamin D levels should be monitored in asthmatic patients and deficiencies corrected. Low vitamin D levels are associated with poorer asthma control, poorer lung function, decreased response to glucocorticoids and more frequent exacerbations. A Cochrane review of vitamin D and asthma trials concluded that vitamin D reduced the risk of asthma exacerbation however, more data is needed relating to difference in effect between adults and children and with respect to asthma severity, baseline vitamin D status and doses. This trial included 112 adults with asthma and serum 25-hydroxyvitamin-D3 levels below 74.9 nmol/L (reference range 50 140 nmol/L). Participants were randomised to receive either oral supplements with 16,000 IU of calcifediol (25-hydroxyvitamin D3) per week or a placebo, in addition to usual asthma treatment. After six months, there was also a significant improvement seen in quality of life in the intervention group compared to the control group. The research indicates that monitoring for, and correcting vitamin D deficiency can decrease inflammation and improve response to treatment with inhaled corticosteroids thereby improving asthma control. Trials with larger sample sizes and longer follow-up period are required to determine if there are subpopulations of asthmatic patients that would benefit most from vitamin D supplementation, and to establish adequate supplementation guidelines. To figure out your vitamin D dose, please, ask you GP to run a blood test for you, ask for the test results to be printed out for you and book your appointment here - www.oxygenrevolution.com.au - choose "Acute consultation" (phone or in clinic). I will go through your test results, supplements and meds and we can work out a plan of your asthma management.

13.01.2022 Are you at 2% and can't find the charger? I get you! Oftentimes clients sign up for the Functional breathing program and find they don't have the stamina to do anything, they are exhausted just by what is happening on a daily basis. Going out for a drink with a friend feels like a chore. ... Don't worry, I've got you! Look up previous posts on #medicinalmushrooms. Look at this chart. What can you shift yourself? What do you need help with? Link to book a FREE 15-minute consultation is in the bio.

13.01.2022 #health #wealth #wellbeing #newyearnewyou

13.01.2022 As here in Melbourne we are experiencing season 3 (upgraded season 2, if you wish) of the COVID lockdown, Id like to reiterate the importance of functional breathing for improving your immunity. Our body naturally produces nitric oxide in the nasal cavity and sinuses. Nitric oxide is a powerful antimicrobial agent and theres been a lot of research about its action on viruses. This is our bodys first line of defence. Knowing this, it is logical to assume that nasal breath...Continue reading

13.01.2022 Talking about breathing and posture with Su Rule, founder of @Chi Generation Tai Chi, Australian national and state champion and a beautiful human being. Re-enforcing your functional breathing practice through Tai Chi or Qigong is the best way to go. Clarity of mind, more vitality and improved emotional well-being is going to be your return on investment of your time. These are the links Su provided for your perusal:... https://www.chigeneration.com.au/ https://www.patreon.com/surule_chigeneration https://www.patreon.com/surule_qigong?fan_landing=true https://www.facebook.com/chigeneration

13.01.2022 #healing #health #naturopath #selfhelp #selflove I was asked today if theres a device that helps with asthma. To be exact, the question was is there anything on the market - medication, medical devices - which would HEAL asthma. That led to a discussion of healing....Continue reading

13.01.2022 #celebratingsmallvictories A naturopath can also get unwell. Last two months of stress (in ISO with two children, financial stress, relationship, the whole insecurity in the world and political idiocy) really hit me. Just a few weeks ago I would be sitting on the couch with my younger son, relaxing, and my pulse would be around 90-100 mark!!! My skin got dull and digestiom not so great either, I started to get aches and pains without any apparent reason (but I know this is h...ow inflammation can manifest). Despite my cool head, my body succumbed to the stresses of the current situation in the world. I am lucky to have all the health tools at my fingertips. Slowly but surely pulling myself out of the muck, just like Baron Munchausen . I still have a long way to go with healing, but it is important to acknowledge small wins. That's what I encourage my clients to do , so I'm walking the talk. #functionalbreathing + nutraceuticals/herbs + desire to be well + amazing support (friends, family, collagues) = success! #celebraringsmallthings

12.01.2022 #asthma #fragrances

12.01.2022 #functionalbreathing #bloodpressure #naturopath The rate of respiration is known to affect blood pressure. A study was conducted, in which the arterial pulse and peripheral resistance were analysed in healthy humans instructed to perform paced deep breathing at 20, 15, 10 and 6 breaths per minute. The study found that the rate of respiration affects the harmonics of the blood pressure pulse, which is related to the resistance of the peripheral blood vessels, compliance of the... aorta and hence venous return. Slow respiration causes blood pulse fluctuations to synchronise with the heart beat rhythm. Slow breathing towards a rate of 6 breaths per minute has been said to result in increased venous return. Further changes occur when we breathe diaphragmatically. Breathing with the diaphragm is important because of the anatomical fact that the diaphragm mascle is connected to and supports the heart, and provides passage for the aorta and the inferior vena cava. Studies in diaphragmatic breathers have reported increased efficiency of venous return, maximally during slow respiration, due to diaphragmatic excursion enhancing the collapsibility of the inferior vena cava that occurs during normal inspiration. A recent study has also found that synchronisation of breathing and dilation/contraction of blood vessels becomes apparent when respiration is slowed, and at around 6 breaths per minute. Low breathing rate at about 6 breaths per minute also improves blood oxygenation. Dr. Buteyko pointed out how important diaphragmatic slow and gentle breathing is for optimal function of the heart and the whole cardio-vascular system. He managed to cure himself from an advanced heart disease by correcting his breathing pattern and spent most of his professional medical life educating patients and health professionals about functional breathing. He was a great advocate that the way we breathe is the way we keep healthy. Then comes clean water, then nutrition.

11.01.2022 It is day 3 of the Oxygen Revolution #breathingchallenge,our second observational day! The focus for today is nasal breathing. I will reiterate the importance of breathing through the nose:... Correct development of cranio-facial bones Straight teeth (no orthodontic intervention!) Good night's sleep Better protection from viral infections Less coughing (important for asthmatics Lung health in general Cardio-vascular health Better muscle recovery after physical activity Improved cognition and energy levels What's the importance of #nasal #breathing? Here are two most important bit you need to know today. First, the nose has 3 main functions: to warm, moisten and filter the air for the lungs. This is an invaluable service that your nose and nasal cavity does for you. Secondly, it is about how much oxygen (O2) we get. When we breathe though the mouth, we take in much more air than we need (compare the size of an open mouth and nostrils). When we have too much oxygen (after breathing in), there's not enough carbon dioxide (C02) in the body. Why do we need CO2? Isn't it the bad guy and shouldn't we oxygenate our cells and breathe in more O2? Well, we do need O2, but there's one caveat. In order for O2 to get to all the cells in the body from the hemoglobin molecule in the blood, there needs to be a sufficient amount of CO2 to allow that to happen. It is called "oxygen dissociation curve", and the phenomenon (a.k.a. the Bohr effect) has been known for over a century and was first described by the Danish physiologist Christian Bohr in 1904. So breathing in too much O2 causes quite a few problems for our health. Even when breathing mostly through the nose it is possible to over-breathe - using chest muscles, not the diaphragm, yawning, tallking a lot (teachers, coaches, singers - they all have this as a professional hazard). Here are some signs of mouth breathing: spots on your pillow (yes, from saliva - look up when your change your pillow case next time!) facial features (that would be from chronic mouth breathing over the years - google "facial features mouth breathing") crooked teeth sleeping too much or too little waking up tired unresolved sleep apnoea unresolved asthma chronic diseases Observation task for today: notice how often you open your mouth (other than for talking) throughout the day. You know, those moments when you are in contemplation, thinking over a crossword puzzle, stopping at a traffic light, watching a movie. I often notice children would open their mouths when focusing on something. This sort of thing. For today I encourage you to notice if you breathe through the mouth or nose. Often? Sometimes? Never? Today is another day when you pay attention to how your body is operating. Talk soon! Julia.

11.01.2022 #selfcare #selflove

11.01.2022 ARE YOU GOING TO MAKE NEW YEAR RESOLUTIONS this time around? I hear ya! After 2020 you may go "Nothing is certain, I only live once". Or, if I may suggest, could it be: "Yes, I am here to be the best version of myself despite the circumstances." ... Energetically, what feels better? It's the second one for me. I thank 2020 for all the invaluable lessons, for getting my little family closer and for all the insights and opportunities! And I always feel honoured when people choose me to help them on their health journey. It never ceases to amaze me how effective #functionalbreathing is, how powerful food medicine is and how strongly our mindset and self-limiting beliefs affect us on the physical level. My naturopathic practice has seen quite a few positive stories in 2020! And I look forward to seeing more people getting healthier with #functionalbreathing in 2021!!! I have a few informative posts scheduled for you in the near future, but for now... I am taking a short 2-week break 22th December- 6th January. But it is going to be interrupted for 30th December. So if you urgently need a consultation or a herbal prescription refill, I have 2 spots left on 30th December 2020 @1pm and @2pm in Upwey or online. book via the website (link in bio) or DM

11.01.2022 #functionalbreathing #lateralbreathing #360breathing In my Functional Breathing program a big emphasis is made on lateral type of breathing. What is it and why is it important? With any respiratory issue, the breathing pattern would shift in some degree to chest breathing. By chest breathing I mean engaging accessory breathing muscles as primary, these are chest muscles, such as scalenes, trapezius, sternocleidomastoid. This also happens when there is excess weight, "lazy" d...iaphragm, weak spinal and abdominal muscles. During chest. or vertical, breathing the chest visibly moves up and down, sometimes you can even notice slight upward shoulder movements. In lateral breathing pattern, the accessory breathing muscles do exactly whats in the name - help the process, not take over the main players. And the main breathing muscles are the DIAPHRAGM and INTERCOSTALS. Visually, lateral breathing pattern presents as an outward movement of the lower ribs, as if the lower rib cage expands on the inhale and contracts on the exhale. If you overwork your accessory breathing muscles, you may suffer from headaches, nexh and shoulder pain, back pain. And a dysfunctional breathing, of course, which leads to imbalances in your blood chemistry. To check the movement of your lower ribs, place your hands on the sides of your lower ribs and breathe in and out, noticing the movement, if any. If youre struggling with lateral breathing, and/or have some respiratory issues, the Functional Breathing Program is for you! To find out more, book a free 15-minute consultation - www.oxygenrevolution.com.au

10.01.2022 #functionalbreathing #naturopath #Buteyko #360breathing 1 in 10 Australians suffer from #asthma. Conventional medicine is great at reducing symptoms, potentially saving lives in critical situations where breathing is impaired, but long-term asthma medication cause more side effects than asthma itself. ... Skin breakouts, thinning of the skin, oral thrush, cough, heart palpitations, high blood pressure, digestive complaints, headaches - this is the price asthmatic people pay for not having a full-blown asthma episode. What if I tell you, that theres much more to asthma than just getting out of breath and having to take that medication. Re-training your breathing pattern helps reduce the use of medication, sometimes permanently (if done in conjunction with dietary changes). During our Functional Breathing Program you are encouraged to take your medication as often as you need until you have fewer episodes. We can work alongside your doctors recommendations and involve your doctor to help you manage your asthma in the most optimal way. The program is a multi-faceted approach to asthma management - we work with correcting the breathing volume and rates, thus balancing the blood chemistry and re-programming chemoreceptors in the recpiratory centre of the brain, we change the biomechanics of breathing - bringing the primary breathing muscles to work, which increases cell oxygenation, helps restore the optimal breathing volume and rate and as a bonus keeps your spine healthy. If youve been suffering from the numerous side effect of your medications, it is time to consider how to actually improve your lung function, increase your immunity and use less medication and have fewer asthma episode. You can book a FREE 15-minute consultation here - www.oxygenrevolution.com.au

10.01.2022 #asthma #medication #naturopath #nutrition #Buteyko #functionalbreathing #sleepapnea What has always amazed me is that doctors dont speak about nutrition (or at least refer to a nutritionist) or mention nasal breathing when it comes to asthma and sleep apnoea.

09.01.2022 #asthma #naturopath #functionalbreathing #buteyko And I wish that doctors understood that it is not a life sentence and worked with Functional breathing educators for the good of their patients.

09.01.2022 6 Best Healers: 1. SUNLIGHT 2. REST 3. DIET... 4. PHYSICAL EXERCISE 5. SELF-CONFIDENCE 6. FRIENDS See more

08.01.2022 #asthma #naturopath Have you thought about how your diet may affect your health condition? At Oxygen Revolution we prescribe personalised nutrition based in Bio-compatibility test.... To find out more, book a free phone consultation here - www.oxygenrevolution.com.au

08.01.2022 Welcome to #day9 of the #breathing challenge! It's finishing line, 1 day to go! I hope you are still training your diaphragm with a weight, while slowing down your breathing to at least 6 breaths per minute, and breathing exclusively through the nose!... On average, half of my clients would find it hard to slow down their breathing. The reasons for that are many and some of the most common ones are: - Poorly trained diaphragm, which does not allow to breathe into the lower lobes of the lungs; they have the most blood vessels- rich part of the lungs, where the gaseous exchange takes place. - Poor CO2 tolerance (from over-breathing: mouth-breathing, inflammation, food intolerances, allergies, chronic health conditions, etc) It is possible to slow down the respiratory rate just by willpower, but you can help your body by doing certain breathing exercises. Relaxation is the key when performing any breathing exercise. Start with your posture. If you're standing or sitting, make sure your back is straight and allows the lungs to expand well, allows the diaphragm muscle to move freely. For the same purpose, make sure your waistband or belt is not tight (better to do in gym gear/ yoga clothes). My advice when you begin exploring breathing is to breathe through the nose, use your tummy, not chest, relax. If it is too hard (for those with asthma, sleep apnoea, anxiety), I do recommend to do the Oxygen Revolution Functional Breathing Program.

07.01.2022 Talking about breathing and posture with Su Rule, founder of Chi Generation Tai Chi , Australian national and state champion and a beautiful human being. Re-enforcing your functional breathing practice through Tai Chi or Qigong is the best way to go. Clarity of mind, more vitality and improved emotional well-being is going to be your return on investment of your time. These are the links Su provided for your perusal:... https://www.chigeneration.com.au/ https://www.patreon.com/surule_chigeneration https://www.patreon.com/surule_qigong?fan_landing=true https://www.facebook.com/chigeneration

07.01.2022 #functionalbreathing #lateralbreathing #horizontalbreathing #inversiontable #naturopath #diaphragmaticbreathing When you start training your breathing muscles, its a game-changer. ... But, as i said yesterday, its work. Your breathing muscles get tired when you work them out, just like other muscles. I like to use inversion table to re-train the diaohragm. In my experience, about 30% of my clients struggle to engage the diaphragm muscle for active breathing. The reason is our muscle memory. We are so used to the biomechanics that we have established over the years, that to start moving functionally takes quite a bit of effort. So the reason behind my love dor inversion tables in breathing exercise is that you have the pressure of the abdominal organs pressing on the diaphragm, creating natural resistance on the inhale, and pushing on it on the exhale. Besides, inversion tables are amazing for spinal decompression. The only thing to overcome for an adult, who doesnt spend time swinging upside down on monkey bars any more, is getting used to the blood rush to the head, which is uncomfortable at the start. As we are in ISO, I did not have a better model. I will get someone once were free so that I dont have to hold a camera while hanging upside down. The video shows the lateral movement of the ribs on the inhale and their contraction on the exhale. As part of the Functional Breathing Program, we practice horizontal breathing (currently we are not using inversion table in the program as the space in the clinic is limited, but it is my dream to bring it! We use our hands on the ribs as a feedback tool, heavy books as weights and a whole lot if focus!) - making sure our ribs are moving laterally, not the chest up and down.

07.01.2022 Happy Sunday! What a great day to finish our #breathingchallenge! #day10 I want to leave this challenge on 2 things: 1) Your daily awareness of your breathing (cheat sheet below)...Continue reading

07.01.2022 WHAT DOES YOUR DOCTOR DISCUSS with you about your asthma? So, you or your child has been diagnosed with asthma. What was it that your doctor told you about your condition? From my experience, only a very few percentage of patients actually go through proper assessment of their lung function. ... Here's a quote from the National Asthma Council Australia: "There is no single test for asthma. Doctors make the diagnosis of asthma when a person has breathing symptoms that are typical of asthma, usually after breathing tests. Breathing tests measure how easily air flows in and out of the lungs, and whether airflow varies. Airflow can vary in healthy people too (e.g. when someone has a cold their lungs may not work as well as usual). But for people with asthma, there is a much bigger difference between their personal best and worst lung performance. Your lung function (how well your lungs are working) is tested using a spirometer machine. You blow into a tube as forcefully as you can for a few seconds. The spirometer measures the amount of air pushed through the tube, as well as other lung measurements. If your symptoms only or mainly happen at work, your GP may refer you to a specialist. If you have been diagnosed with asthma in the past and you visit a new doctor, the diagnosis may need to be rechecked. This may involve changing or reducing medication for a few weeks and doing the spirometry test again." Have you had a spirometry test or some other form of lung function assessment done? Has your asthma been re-assessed regularly? Has the doctor explained the side effects of the medication? Has your doctor ever told you that it is vital for you to breathe through the nose? These are the questions to start you on your journey to healing. Feel free to comment with your questions or PM me. There are a few articles about functional breathing on my website - check them out - www.oxygenrevolution.com.au #functionalbreathing #asthma #naturopath

06.01.2022 Are you taking time this holiday season to look after YOUR needs? You know how we often say "I just don't have the time tofo xyz". NOW is the time. Give yourself permission to look after YOURSELF today. ... Top self-care activities: spend time in nature - no phones! meditation journalling colouring in, painting (pastels are the best - easy and satisfying results for newbies) dance, sing, move your body a long bath with magnesium salts cook a nutritious meal read a book (which one has been sitting on your bedside table for a few months now?) do NOTHING (nice one - another way of saying - meditate) What can you add to my list? #selfcare #selflove #naturopath

05.01.2022 Laugh, dance, be silly! Nurture you inner child. Life is too short to take it too seriously most of the time. What has your inner child enjoyed doing today?

04.01.2022 #breathingchallenge #day1 Welcome to the Breathing Challenge! We are starting today with our first observation day. Today is all about awareness - how you breathe, what muscles you use for breathing. Throughout the day, whenever you get a break from your daily chores, work, observe your breathing pattern. ... Do you breathe with your chest or your tummy? (which part of your body is moving more during inhalations?) Is the movement light or laboured? Do you feel any tension in your neck and/or shoulders? Can you hear yourself breathing? Do "mirror work": stand in front of a mirror, put a timer for 1 minute, breathe as you do normally and notice if your shoulders are moving up and down, if your tummy is moving out when you inhale and deflate when you exhale, notice if your shoulders are the same height, and any other observations - write them down. Observe, notice, write it down (on paper, in your phone - whatever works best for you). Tomorrow - practice day based on your observations from today. So, comment below, let me know how you went!

04.01.2022 https://theconversation.com/vitamin-c-could-help-older-adul

04.01.2022 Mitochondria health is the root of health. It ALWAYS comes down to a cell. We are a big clump of cells on the physical level. But lets put it down in layman terms - what affects mitochondrial function, creates oxidative stress on the cellular level? STRESS... FOOD BREATHING (DYSFUNCTIONAL) First one does not require explanation, I think. Food - eating is an inflammatory process, it affects our breathing pattern too. So choose foods which will work fir you, not against you. Read Michael Pollan s books about what happened to our food during the last century. From my experience, when one struggles with motivation or taking up an advice of a naturopath, its often about lack of knowledge. When we dont know WHY we must do something, its hard to keep going just because someone said so. Breathing is the cornerstone of many physiological processes in the body. Functional breathing reduces oxidative stress, keeping body PH at an optimal level, helps fight obesity and maintain good appetite (meaning being able to stop eating when full). It also reduces stress. So I put breathing last on the list not because it is less important, but because it supports the other two.

04.01.2022 #functionalbreathing #Buteyko #naturopath #asthma #sleepapnoea #respiratoryhealth #energy #spinalhealth Your diaphragm is the biggest and most important breathing muscle. But it also works together with other muscles which support the spine and the abdominal organs. Your diaphragm is in partnership with your pelvic floor muscles, for example. This is what we learn in the Functional Breathing Program - to coordinate those tiny 20+ muscles of the pelvic floor and the diaphragm.... To make them work in synergy, which not only allows you to maintain perfect blood chemistry for your overall health, but keep your organs down there in great health. As we age, everything in us feels the pull of gravity even more. Looking after your pelvic floor (men, this is important for you too! Your prostate health depends on it, your no-leaks urinary system needs that!) is the foundation of successful intimate life, healthy urinary system and reproductive system (if you are trying to conceive - doing functional breathing exercises is something to consider!) Here is one of the simple exercises you can do to train your diaphragm - you will need a good solid heavy book or a sandbag for this exercise: - Lie down on the floor ( on a carpet, rug or yoga mat) - Place the book/ sandbag on your stomach,just below the ribcage - Breathe in slowly, to the count of 5, use your muscles to inflate your stomach, imagine your diaphragm muscle flattening, pushing on the abdominal organs - Breathe out to the count of 5, again, use your muscles to make the stomach go all the way back to the spine (it doesnt have to, but in your minds eye, see it go all the way back in). Imagine your diaphragm arching up, freeing all the organs of the abdomen, pushing on the lungs and pushing all the air our when you exhale. - Repeat for 10 mins. You can do it up to 3 times a day, if you wish - Important: always breathe through your nose - in and out Good luck!

04.01.2022 #Day5 of Oxygen Revolution #breathingchallenge here! How are you going with yawn swallowing? (how weird does that sound, hey? ;)) I want to talk a bit more about nasal breathing today. On #day3 the focus was on preserving CO2 and on its importance for muscle relaxation (goodbye coughing!) and oxygen delivery to the cells (the Bohr effect). Today it's about another gas (well, breathing is about gasses) - nitric oxide (NO). ... Nitric oxide is a vasodilator (dilates blood vessels), but most importantly (and how relevant it is now, in the current pandemic situation!) NO is an antimicrobial, antiviral agent. It is our first line of defence against air-borne pathogens. Our body produces NO in the nasal cavity. Hence, if you mouth-breathe, you do not get the benefit of this amazing substance that is available for your immunity and the health of your respiratory system. So, today's takeaway: Nasal breathing promotes production and build up of nitric oxide in the nasal cavity Nitric oxide (NO) is a potent gas and key compound of human health. NO is produced in the sinuses and secreted into the nasal passages and inhaled through the nose. NO improves the ability to absorb oxygen in the lungs NO is also produced in blood vessel walls. It is a strong vasodilator, it increases oxygen transport throughout the body and is vital for all body organs. Nasally inhaled NO is amazing as an antimicrobial agent for the respiratory system NO may also play a key role in heart disease, as well as in ageing. Studies have shown that blocking NO production in healthy humans results in moderate hypertension, reduced heart output. Today, in addition to the exercise with a book on the tummy, we practice breathing through the nose at all times. Have a good day!

04.01.2022 #breathingchallenge #day2 Welcome to Day 2 of our Breathing Challenge. The Breathing Challenge here at Oxygen Revolution is all about bringing awareness about your pattern of breathing in the hope to ignite positive changes to your overall well-being through breathing in a functional way, the way which promotes vitality and health. After the first day of observation some of you may have notice that your pattern of breathing is mostly with the chest, some said that the chest ...Continue reading

04.01.2022 #asthma #functionalbreathing #naturopath While medication does save lives in this potentially life-threatening condition, same medication debilitates asthma sufferers even further with terrible side effects. You do not have to suffer from asthma or asthma medication side effects for life. Granted, in some cases the condition wont go away for good, because its an immune response and it is all about how we look after our immune system during remission. But you can improve yo...ur lung function significantly and forget about asthma for the majority of time. My #functionalbreathing clients normally achieve the following: greatly reduce medication lose most or all symptoms of asthma get more confidence in life feel freer Book you FREE 15-minute call to speak to me about how Functional Breathing Program helps with asthma - www.oxygenrevolution.com.au

03.01.2022 #diaphragmaticbreathing #diaphragm #functionalbreathing #Buteyko #naturopath "Studies of diaphragm movement and function claim that optimal respiration requires active control of the diaphragm, such that during inspiration, the lower ribs stay low and only expand laterally, while the abdomen expands instead of the chest. Analysis of diaphragm movement during tidal breathing and breath holding using magnetic resonance imaging (MRI) and spirometry has reported a correlation bet...ween the degree of movement of the diaphragm and changes in lung volume: the greater the difference in diaphragm movement between inspiration and expiration, the greater the tidal volume. Diaphragmatic breathing has also been shown to facilitate slow respiration. This was supported by a study in which healthy subjects trained in diaphragmatic breathing demonstrated slower respiratory rates and were more likely to achieve the study goal of 37 breaths per min than those subjects who breathed normally at a natural pace." Have you tried to train your diaphragm before? Want to learn how to achieve the maximum range of movement for this important muscle? Diaphragmatic breathing training is part of the Functional Breathing Program at www.oxygenrevolution.com.au

02.01.2022 #functionalbreathing

01.01.2022 #mystory How do we become what we become? How do we get a job/ relationship/ health condition? We are defined by our childhood, by our culture, by people who come into our lives, by our personality traits we were born with, which are amplified by the environment and our own connection or disconnection to ourselves. This is a snippet into my story. My 40+ years cant really fit in a few paragraphs, but why Im doing what Im doing can fit easily. ...Continue reading

01.01.2022 #Day6 of Oxygen Revolution #breathingchallenge here! Another practice day. We talked about #nasalbreathing last few days and it is a challenge to maintain it if you are a habitual mouth-breather. Not that it's a lack of willpower. Rather - pure chemistry. Your receptors for CO2 in the brain got really comfortable with super low CO2 levels and it will take time for them to get used to a healthier level.... Taping helps. Start with taping for 30 minutes during the day - while you're working at your laptop or reading a book. You will need 2.5cm Micropore tape (available from your local pharmacy or supermarket). Good luck!