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Warm up Hands and Feet in 1-2 Min with Breathing Exercise

Young woman tries to keep hands warmI taught this simple home remedy (to keep feet and hands warmer) to hundreds of my breathing students since this is the central exercise for the Buteyko method. The success rate is about 80%. In fact, according to creators of this exercise, warmer feet and hands is the central sign that this exercise is done correctly.

This relaxation breathing exercise has been developed and used by over two hundred Soviet and Russian MDs who practiced this breathing method. They taught this home remedy to thousands of their patients. The exercise allows to warm up cold hands or cold feet naturally in about 2 min and quickly improve poor blood circulation in extremities and all vital organs of the body. The same exercise is used to fall asleep faster.

Warming hands and feet (Instructions)

Effects of overbreathing on brain circulation or blood flow The main idea behind this relaxing method is that if you breathe less air, you improve blood flow to extremities since carbon dioxide is the most powerful known vasodilator (for research, see links below). Therefore, since modern people breathe too much air (see the Homepage) or hyperventilate, as they call this in medicine, people suffer from reduced blood flow to the brain and other body parts, including hands and feet. The warming effect is due to improved circulation.

Sit down at a table with your spine straight. Relax all your body muscles. Next, instead of taking your usual inhalation, take a slightly smaller inhalation (about 10-15% less air) and then, in order to exhale, do nothing! Just immediately relax all body muscles, especially the upper chest and other breathing muscles. Take another (smaller) inhale and again completely relax. This image shows the required respiratory pattern.

Home remedy to make hands and feet warmer

With each breath, continue to take small or reduced inhalations and then completely relax to exhale. You will soon experience light but comfortable air hunger or shortage of air. Your goal is to maintain this light air hunger for about 2 minutes. For faster results, if you do not suffer from heart disease, hypertension, migraine, and panic attacks, you can make air hunger stronger and stronger. During pregnancy, also avoid using strong air hunger for prolonged period of time.

Your breathing (it is called reduced breathing) can be frequent during this exercise, and this is normal in people who breathe more than the medical norm. If you do this exercise correctly (you indeed breathe less), your hands and feet will be warm in less than 3 minutes.

For patients with advanced Raynaud disease, it may take longer time, up to 1-2 weeks, and more breath work, so that to improve circulation and body oxygenation, in order to normalize their automatic breathing pattern and have warm cold feet and hands all the time.

How to keep or make cold feet or cold hands warm during sleep or at night

Woman sleeping at night Lie on your left side or on chest and relax all your body muscles. Breathe only through the nose. Follow the previous instructions for reduced breathing to get a quick relief for cold feet or hands at night or during sleep.

Body-oxygen levels and cold feet/hands effect

People with cold hands and feet have less than 20 s of oxygen in body cells. In severe cases, breath holding time results are less than 10 seconds. If you achieve a certain result for the body O2 test, your chronic problems with poor circulation and cold hands/feet will naturally disappear. You can solve your problems even if you have Raynaud's syndrome. Find this requirement and criterion (the number) right below here as your bonus content.

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Related pages:
- Causes of cold hands and feet
- Vasodilation
- Natural vasodilators: CO2 and nitric oxide
- How to fall asleep fast while keeping feet and hands warmer
- Poor circulation.

Or go back to Symptoms

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