"One of the most powerful, and cheapest ways to lower cortisol and conquer stress is something simple, and it’s something you do 20,160 times per day. It’s breathing. However, many of us are breathing the wrong way, which sets you up for problems with metabolism, blood pH, core function, and how much blood is getting to your brain and muscles, which allows cortisol to stay elevated."

                           --KION


Signs that you need to up your breathing practices:

• Stress
• Recovery
• Mouth breather
• Hard time getting to sleep/shutting brain off
• Stiffness through rib cage/spine/other areas when taking a deep breath in. 
• 
  

Reasons to... BREATH

• STRESS
• What does it sound like when you jump into a cold lake? 
• If you're really stressed out.. could you even breathe deep? 
• If you take a long, drawn out breath.. how do you feel? 
• 
  
• 
  
• Using your diaphragm to compress your organs . influence movement 

Techniques: 


Box breathing: 4 count in. 4 count hold. 4 count exhale.

"4-7-8 breathing: Begin by placing the tip of your tongue against the ridge of tissue behind the upper front teeth. With a quiet inhale through the nose and an audible exhale through the mouth, inhale for a count of four, hold your breath for a count of 7, and then exhale through your mouth, making a whooshing sound for a count of 8. Repeat this cycle at least three more times."


Holotropic 

Apnea

Wim Hoff:  Tumo -- Himalayan technique


Who know breathing PROPERLY could be so incredibly awesome for you?!!?


http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=55991

Breathing Exercises 
http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=46288

The 'Lewit'

• Stimulating deep abdominal muscles (deep obliques) 

http://www.ncbi.nlm.nih.gov/pubmed/24345966

http://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

Your Breath is Your Brain’s Remote Control

A new study has found evidence to show that there is actually a direct link between nasal breathing and our cognitive functions.

http://www.mindful.org/breath-brains-remote-control/

Brain study shows how slow breathing induces tranquility

https://medicalxpress.com/news/2017-03-brain-tranquility.html


Nitric oxide ::

More released when nasal breathing 

Nitric Oxide: A Promising Methodological Approach in Airway Diseases

https://www.karger.com/Article/Abstract/324678

"Nitric oxide (NO) is a potent biological mediator, and has a regulatory role in a wide variety of cellular and tissue functions. In the upper and lower airways, NO has been suggested to be involved in different functions with regulatory, protective, defensive or damaging effects. It is obvious that NO plays an important role in host defense, and is liberated in the nose and the paranasal sinuses. "

Cordyceps and beets are a couple of the foods that can actually inc VO2 max .

Rhythm of Breathing Affects Memory and Fear

http://neurosciencenews.com/memory-fear-breathing-5699/

• "
• “One of the major findings in this study is that there is a dramatic difference in brain activity in the amygdala and hippocampus during inhalation compared with exhalation,” said lead author Christina Zelano, assistant professor of neurology at Northwestern University Feinberg School of Medicine. “When you breathe in, we discovered you are stimulating neurons in the olfactory cortex, amygdala and hippocampus, all across the limbic system.”"