YL Dr Mercola Interviews Belisa Vranich About Breathing (C349 G259A n1du)
90% of us Breath Incorrectly and harm our health.

This is the Peterson Hockenberry Enterprises LLC, Bob Peterson your Independent Distributor upline for Young Living Essential Oil, 301-641-8318.

 

Official Company information is at www.YoungLiving.com/blog

 

 

Please watch this video and see the article below. Incorrect breathing can shorten your life span. www.Smile111.com

 

This is a major article on the bennefits of proper breathing. 90% of us breath improperly,  but first: 

 

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And now for the major article on the bennefits of proper breathing. 90% of us breath improperly: 

 

 

By Dr. Mercola

Story at-a-glance

 

Nine out of 10 adults breathe incorrectly, thereby impairing their health and exacerbating anxiety and depression

Proper breathing is a cornerstone of health. Learning to breathe well can improve your sleep, cognition, eating habits and resilience to stress, and lower inflammation, reduce pain and increase longevity

 

Horizontal breathing is healthy breathing; on the inhale, your midsection relaxes and expands, and on the exhale, your breathing muscles squeeze, narrowing your middle

 

It may be hard to believe, but 9 out of 10 adults breathe incorrectly, thereby impairing their health and exacerbating anxiety and depression. Fortunately, learning to breathe correctly is not a complicated affair.

 

In this interview, Belisa Vranich, a clinical psychologist and author of "Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health," shares a breathing program she developed that can help improve your physical and mental health in a short amount of time.

 

Psychologists do not typically focus on breathing. As is often the case with health pioneers, it was her personal health problems that led Vranich onto this path.

 

"What happened is that one year in New York, I woke up and had this dull throbbing pain in my jaw. I went to the dentist and found out I was not only grinding my teeth, I was pulverizing them because of stress … 

 

Being someone who sort of thrived on stress, I reached a point where it wasn't working for me anymore … [F]inding out I had to pay thousands of dollars to get teeth replaced and fixed was my [aha] moment.

 

Most people take a yoga class or have a stiff drink. I decided for the yoga class. I loved the breathing we did in yoga …

 

When I left yoga, I tried to find other classes that had to do with breathing. Most of them were vague, as far as their scientific explanations of what was going on, although they were lovely …

 

[C]oming from a science background, I really wanted to know why things were happening … Long story short, I found all types of breathing in sports, martial arts, birthing, singing [and] free diving. I put all those practical elements together and came up with the breathing class I give now.

 

I went back to my own patients [who] had anxiety and depression, and it worked really well with them … They would spend chunks of the session really wanting to do breath work. That's how the transition happened."

 

Proper Breathing Is a Cornerstone of Good Health.

 

In her book, "Breathe," Vranich accurately points out that breathing is a cornerstone of good health, and that changing the way you breathe can have an enormous impact, improving your sleep, cognition, eating habits, resilience to stress and more.

 

It can even lower your inflammation level, improve gastrointestinal (GI) function, increase longevity and reduce pain. When you're in pain, you tense up, which in turn affects your breathing, making it shallower. This actually makes the pain feel worse, and can lead to a vicious circle where the pain becomes constant.

 

When it comes to breathing style, there are two basic types: vertical and horizontal breathing. Most people breathe vertically. This type of breathing makes you feel a bit taller on the in-breath, as it raises your chest and shoulders.

 

"Unfortunately, it's anatomically incongruous," Vranich says. "Your neck and shoulders were never meant to be breathing muscles. You're not using the best part of your lungs. You're actually telling your nervous system that you are in a stressed-out state.

 

If you're not already in a stressed-out state, it's going to make you more stressed … Horizontally is the way you see all animals on the planet breathe. They breathe and widen where the biggest part of their lungs are …

 

If you ask a 5-year old to take a breath, they just widen like a little puffing fish … It's their deep breath. It's perfect. You take a 10-year-old and ask them to take a deep breath and all of a sudden, it's completely changed.

 

The 10-year-old will raise their shoulders, puff up their little chests and take this vertical, apical breath. If it doesn't happen by age 10, definitely by age 15 … What they're doing is mimicking their parents and what they see around them …"

 

How to Address Dysfunctional Breathing

The origins of dysfunctional breathing can also be traced back to excessive sitting.

 

The average American sits 13 to 16 hours a day, which puts your body into an unnatural posture. According to Vranich, your posture affects as much as 30 percent of your breathing.

 

You may also have learned improper breathing through sports. Constrictive clothing such as tight waist bands, compression garments and bra straps add to the problem. Sucking in your gut also worsens the situation.

 

"Even if you're not pulling in your gut because you think it makes you look thinner, you're bracing because of anxiety. Think about it. That's actually a posture that most of us have very often," Vranich says. "It's this braced middle … because it makes us feel better.

 

We feel like we're ready to run or to strike. The problem with all of those things is that it takes the breath and it pushes it up, [turning it into] a vertical breath …

 

Luckily, dismantling it is fairly easy because somewhere in your body, you remember having breathed horizontally … [and since] it does make you feel better [when breathing horizontally], you start doing it."

 

The book, "Breathe," is a useful resource that provides a variety of different exercises and strategies to address this dysfunctional breathing. One such strategy Vranich calls "rock and roll." You can do it either standing or sitting.

 

Begin by relaxing and unbracing your midsection. Take a deep breath in and actually feel the middle of your body get wider. Let your belly go. On the exhale, roll backward, tipping your hips underneath you while pressing your fingers gently into your belly, giving it a little squeeze.

 

These movements are exaggerated because learning a new mechanical movement is easier if you start by exaggerating it. Eventually, this will teach your body to use the diaphragm to breathe. So, on the inhale, let your belly go. On the exhale, roll back and squeeze.

"This is the most important breath," Vranich says. "If you do anything at all, this is the most wonderful one … You want to get yourself trained to breathe that way all the time."

 

Remember to Engage Your Diaphragm When Breathing.

 

One of the key things to remember is to work with and engage your diaphragm when breathing, as this will allow you to change your breathing more easily, and make the change permanent. This is what the "rock and roll" breathing exercise teaches you.

 

"[While] the Buteyko [Breathing technique] focuses on your carbon dioxide levels, breathing through your nose, and posits that most people over-breathe … I focus on style of breathing.

 

I really look to see where you're breathing from, because in my experience that has been what really resonates with people and what creates the most change," Vranich says. "Although I touch on Buteyko Breathing in my book, I try to bring in breathing exercises from as many different places as possible, because I want there to be information that resonates with a really diverse group of people.

 

I talk about breathing that happens in singing … in martial arts … In "Breathe," I bring in everything I possibly can, as far as breathing, to really give you a choice to see which of these different exercises works for you. But my main gift, I'd like to think, is that I look at where you're breathing from."

 

You might know that muscles will atrophy from lack of use. If you've been breathing improperly for several decades, it may take some time to retrain your breathing muscles before you can breathe optimally.

 

Even athletes can have weak breathing muscles, because in order to be strong, they have to be worked out separately. It doesn't happen automatically simply because you're breathing heavily, and it has nothing to do with lung capacity. Your breathing muscles include your:

Intercostals: Muscles that run between your ribs, allowing your chest wall to move

 

Diaphragm: That thin sheet of muscle that extends across your thoracic cavity below your heart and lungs, above your digestive system

 

Obliques: The largest, outermost muscles of the lateral, anterior abdomen that give you that six-pack look

Pelvic floor

 

How to Strengthen Your Breathing Muscles

Working those muscles and really engaging them when breathing will have a dramatic effect on your ability to breathe well.

 

Your inhale is governed by your diaphragm, while the exhale is primarily governed by your intercostals and obliques. Oftentimes, feeling short of breath is due to insufficient exhalation leaving excess residual air in your lungs. With age, your intercostals and obliques can weaken, thereby weakening your ability to exhale fully.

 

"When I teach, I teach the extremes so that you understand the mechanics. I make that exhale a squeeze. When you think about exhaling, most people think, 'Inhale, exhale, let go,' and that really messes us up. That idea of 'exhale, let go' makes you relax and flop down when you actually want to be narrowing your body on the exhale …

 

If you can think about your belly button getting closer to your spine and even your ribs coming together, that's a really good exhale, which will obviously make your next inhale much better," Vranich explains.

 

While about 50 percent of people can change their breathing for the better simply by reading the book or taking a single-session breathing class, to really change your breathing for life, most people need to commit to doing the exercises several times a day for one to three weeks.

 

The Importance of Stretching

Stretching helps improve your range of motion and flexibility, and proper breathing is an important aspect of effective stretching as well. Conversely, stretching can also improve your breathing. Vranich explains:

"Since your intercostals are two layers of muscle on the inside of your ribs, the best way you can stretch them is by inhaling and then stretching … [This opens] up the spaces between your ribs … Add air to the ribcage, on the inside, and then stretch. Add a little bit more.

 

It's called air packing — air packing comes from free diving — then stretch a little bit deeper. You can actually focus on the side that's collapsing and give that a little crunch …

 

Now, I love spinal twists. If you don't have any injuries, if you've been OK'd for doing spinal twists, doing spinal twists on the exhale will definitely get you deeper into the twist using the breath … Whatever chair you're on, taking the back of your seat … and pulling yourself around on the exhale will get you deeper into the twist."

 

More Information

 

"Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health" is a really excellent book if you want to explore different ways to improve your breathing. Vranich also teaches her breathing course live across the U.S. and conducts private sessions via Skype, Facetime or Google Hangout. An online course is also being prepared at the time of this interview.

 

Health professionals, such as physical therapists, life coaches, personal trainers, yoga instructors and other coaches and therapists of all kinds can also become certified breathing coaches through her Breathe Certification Teacher Training Program. This year, teacher trainings are scheduled for Los Angeles, San Francisco and London. At present, there are about 50 health professionals certified in her program. You can find more information about this, and a whole lot more, on TheBreathingClass.com.

This is the Peterson Hockenberry Enterprises LLC, Bob Peterson your Independent Distributor upline for Young Living Essential Oils. 301-641-8318 

 

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How Oils Help With Emotions


 

Research has shown that the effects of fragrance and aromatic compounds on the sense of smell an exert strong effects on the brain especially on the hypothalamus (the hormone command center of the body) and limbic system ( the seat of emotions). Some essential oils high in sesquiterpenes, such as myrrh, sandalwood, cedarwood, vetiver, melissa, and frankincense, can dramatically increase oxygenation and activity in the brain. This may directly improve the function of many systems of the body.

 

When a fragrance is inhaled, the odor molecules travel up the nose where they are trapped by olfactory membranes that are well protected by the lining inside the nose.  Each odor molecule fits like a little puzzle piece into specific receptor cell sites that line a membrane known as the olfactory epithelium.  Each one of the hundreds of millions of nerve cells is replaced every 28 days.  When stimulated by odor molecules, this lining of nerve cells triggers electrical impulses to the olfactory bulb in the brain.  The olfactory bulb then transmits the impulses to the gustatory center (where emotional memories are stored), and other parts of the brain that directly connected to those parts of the brain that control heart rate, blood pressure, breathing, memory, stress levels, and hormone balance, essential oils can have a pro-found physiological and psychological effects.

 

The sense of smell is the only one of the 5 senses directly linked to the limbic lobe of the brain, the emotional control center.  Anxiety, depression, fear, anger, and joy all emanate from this region.  The scent of a special fragrance can evoke memories and emotions before we are even consciously aware of it.  When smells are concerned, we react first and think later.  All other senses  (touch, taste, hearing, and sight) are routed through the thalamus, which acts as the switchboard for the brain, passing stimuli onto the cerebral cortex (the conscious thought center) and other parts of the brain.

 

The limbic lobe (a group of brain structures that includes the hippocampus and amygdale located below the cerebral cortex) can also directly activate the hypothal-amus.  The hypothalamus is one of the most important parts of the brain, acting as our hormonal control center.  It releases chemical messengers that can affect every-thing from sex drive to energy levels.  The production of growth hormones, sex

hormones, thyroid hormones, and neurotransmitters such as serotonin, are all governed by the hypothalamus, thus, the hypothalamus is refereed to the "master gland."

 

Essential oils--through their fragrance and unique molecular structure--can directly stimulate the limbic lobe and the hypothalamus.  Not only can the inhalation of essential oils be used to combat stress and emotional trauma, but it can also stimulate the production of hormones from the hypothalamus. This results increased thyroid hormones (our energy hormone) and growth hormones(our youth and longevity hormone).

 

Through inhalation studies they have found that diffusing essential oils can heightened level of activity in the hypothalamus and limbic systems of the brain, which can have dramatic effects on not only emotions, learning and attitude, but also many physical processes of the body, such as immune function, hormone balance, and energy levels.  High levels of sesquiterpenes occur in melissa, myrrh, cedarwood and clove, vetiver, patchouli, sandalwood, and frankincense, can increase levels of oxygen in the brain by up to 28%.

 

Diffusing or directly inhaling essential oils can have an immediate positive impact on mood.  Olfaction is the only sense that can have direct effects on the limbic region of the brain.  Studies at the University of Vienna have shown that some essential oils and their primary constituents (cineol) can stimulate blood flow and activity in the emotional regions of the brain.

 

Clinical studies at the Department of Psychiatry at the Mie University of Medicine showed that Lemon not only reduced depression but reduced stress when inhaled.

 

Great Blends to use to help ease depression, anger, trauma, bringing about happiness.

 


 

Citrus Fresh:  

Stimulates the right brain to amplify creativity and well-being as well as eradicate anxiety.  Works well as an air purifier.  University researchers in Japan found that diffusing a citrus fragrance in an office environment improved mental accuracy and concentration by 54%. It has been found to be very calming and relaxing especially to children.  When diffused it adds a clean, fresh scent to any environment.

 

It Contains: Orange, tangerine, lemon, mandarin, grapefruit, spearmint. Apply to wrist, back of neck, back of ears, feet.


 

Believe: 

Helps to release the unlimited potential everyone possesses, make it possible to more fully experience health, happiness and vitality, Restores feelings of hope.  Elevates the mind helping to overcome stress and despair.

 

It Contains:  Idaho Balsam Fir Rosewood, and Frankincenseapply to back of neck, temples, wrist, feet

 


 

Brain Power: 

Promotes deep concentration and channels physical energy into mental energy.  It also increases mental potential and clarity, and long-term use may retard the aging process.  Many of the oils in this blend are high in sesquiterpene compounds that increase the activity in the pineal, pituitary, and the hypothalamus glands and thereby increase out put of growth hormone and melatonin.  It elevates the mind helping to overcome stress and despair,.  Removes emotional blocks, heightens relaxation, and helps release

feelings of anger.

 

It Contains: Frankincense, sandalwood, melissa, cedarwood, Blue cypress, lavender, helichrysum Apply to back of neck, ears, feet, wrist.

 


 

RutaVala:   

Promotes the relaxation of body and mind, counters stressed nerves and revitalized passion.

 

It Contains: Lavender, Valerian, Ruta.

Apply to wrist, temple , neck

 


 

Stress Away Roll-on

This blend of oils reduces nervous tension, and encourages relaxation. It Contains: Vanilla, lime, copaiba

Apply to wrist, temples, and neck thought-out the day and right before bedtime

 

 

Valor:  

Balances energies to instill courage, confidence, and self-esteem. and helps open and release emotional blocks, brining about a feeling of grounding.  It also helps the body self-correct its balance and alignment.

 

It Contains:  Rosewood, Blue Tansy, Frankincense, Spruce. Apply to wrist, chest, base of neck, feet, spine.

 

Joy:  

Produces a magnetic energy to bring joy to the heart, mind, and soul.  It inspires romance and helps overcome deep seated grief and depression.

 

It Contains:  Rose, bergamot, mandarin, Ylang Ylang, lemon, geranium, jasmine, palmarosa, Roman chamomile, rosewood. Apply over heart, thyumus, temples, and wrists.

 

Hope: 

is essential in order to go forward in life.  Hopelessness can cause a loss of vision of goals and dreams.  This blends helps to reconnect with a feeling of strength and grounding, retoring hope for tomorrow.  It helps overcome suicidal depression.

 

It Contains: Melissa, spruce, juniper, myrrh. Apply to edge of ears, wrists, neck, temples, over hear, or chakra/Vital flex points.

 

Peace & Calming:  

Promotes relaxation and a deep sense of peace and emotional well-being, helping to dampen tensions and uplift spirite.  Reduces depression , anxiety, stress, and insomnia.

 

It Contains:  Blue tansy, patchouli, tangerine, orange, Ylang Ylang.apply to edge of ears, wrist, feet, dilute for a body massage. 4-8 drops on a cottonball and place on a vents for a great night sleep.

 

Harmony

 

Harmony™ is a blend of pure essential oils that contains scents to provide an uplifting aromatic experience. Santalum paniculatum† (Royal Hawaiian sandalwood) wood oil, Lavandula angustifolia† (Lavender) oil, Cananga odorata† (Ylang ylang) flower oil, Boswellia carterii† (Frankincense) oil, Citrus aurantium dulcis (Orange) peel oil, Angelica archangelica† root oil, Pelargonium graveolens† (Geranium) flower oil, Hyssopus officinalis† (Hyssop) leaf oil, Salvia Lavandulaefolia† (Spanish sage) leaf oil, Picea mariana† (Black spruce) leaf oil, Coriandrum sativum† (Coriander) seed oil, Citrus aurantium bergamia† (Bergamot) peel oil (Furocoumarinfree), Citrus limon† (Lemon) peel oil, Jasminum officinale* (Jasmine) oil, Anthemis nobilis† (Roman chamomile) flower oil, Cymbopogon martini† (Palmarosa) oil, Rosa damascena† (Rose) flower oil †100% pure, therapeutic-grade essential oil *100% pure absolute

 

 

 

White Angelica

 

White Angelica™ contains pure Melissa and Bergamot essential oils, promotes feelings of protection and security when diffused, and can be used to guard against negative energy. Prunus amygdalus dulcis (Sweet almond) oil, Citrus aurantium bergamia† (Bergamot) peel oil, Commiphora myrrha† (Myrrh) oil, Pelargonium graveolens† (Geranium) flower oil, Santalum paniculatum† (Royal Hawaiian Sandalwood™∆) wood oil, Cananga odorata† (Ylang ylang) flower oil, Coriandrum sativum† (Coriander) seed oil, Picea mariana† (Black spruce) leaf oil, Melissa officinalis† (Melissa) leaf oil, Hyssopus officinalis† (Hyssop) leaf oil, Rosa damascena† (Rose) flower oil

 

 

Single oils to use are Frankincense,, cedarwood, lemon, peppeprmint, ylang ylang, rosemary,

Jasamine absolute..

 

Diffuse 20 minutes, 3 times daily.  Drect inhalation 4-6 times daily.

 

Dietary Supplementaion:

Ningxia Red, MultiGreen, Life 5, Super B, Mineral Essence, and Balance. Complet.  Omrega Blue softgels.

 

I hope this helps when a person is feeling depressed, lost, lonely, sad, unhappy.

 

Testimonies:

I suffered from depression for a short while with a very stressful job. My doctor gave me a prescription drug for it. I did not want to go that route but had no choice. A few months later I was introduced to the oils. One of the oils was Peace and Calming for depression. I slowly weaned myself off of the depression drug and have been rubbing Peace and Calming on my feet every day. No more depression! Wow, these oils are a miracle! Janice Erhart

**********

I had been taking an anti-depressant (prozac) for a few years then I was introduced to Ruta Vala. I began by putting Ruta Vala on the back of my neck (bottom of the brain stem) before bed and taking a capsule of 4 to 5 drops in the morning or whenever I remembered.

I did that for a few days then kept taking a little more prozac out of the capsule and adding a drop or 2 of Ruta Vala. I did this until I had no more prozac to remove. Now I just take one capsule of Ruta Vala once a week (about 8 to 10 drops) and no more prozac.

Dawn Child

*********

With the help of many essential oils, I am getting off Prozac. Aside from excercise, light therapy and supplements I apply and smell the Young Living oil's Valor, Frankincense, Peace and Calming, etc. I am getting needed oxygen to my brain and cells. I feel blessed! Sheli Toepfer 

********

I have lost both beloved parents within 6 months and credit the following 'formula' for helping me out of a deep depression after the first death, and getting me through the second funeral with much more grace and dignity than I would've been able to muster without the oils: Put a drop of Valor on your wrist and hold your other wrist against it for a moment (drives the oil in). Put Harmony on all chakra points, and a drop of Joy

over your heart. Try this for grief or depression. Nancy Summers

*********

Depression is a battle I fight on a daily basis. I was diagnoses with Bi-polar Disorder. I believe I have had this since I was a child, but was only diagnosed with this as an adult. I don't like being on prescription drugs because they are not only expensive, but most of them are highly addictive and you never know what side affects you will have as a result of taking them. Since becoming aware of the wonderful benefits of using essential oils, I use Lavender and Peace & Calming Essential oils on a daily basis.

I have tried Valor Essential Oil, and it was alright, but not really enough for me. I recently came upon Joy Essential Oil, and that has made all the difference! I don't feel depressed or overwhelmed when I apply this on a daily basis. I apply 1-2 times a day the same as I apply oils for migraines. I love the smell of the Joy Essential Oil - when I breathe it in, it brings me a sense of security somehow. Hollie Drange

*******

 

 

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