How to Warm up Your Hands and Feet (Breathe-Easy Exercise)
This breathing exercise to keep feet and hands warm was used by over two hundred Soviet and Russian MDs who practiced the Buteyko breathing method. They taught this breathing exercise to thousands of patients. The exercise shows how to warm up cold hands or cold feet naturally in about 2-3 min and quickly improve poor blood circulation. Other people require more changes in their automatic breathing patterns to improve body-oxygen content and have warm hands and feet 24/7.
Breathing exercise "How to warm up hands and feet"
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% less) and then immediately relax all body muscles, especially the upper chest and other breathing muscles. Take another (smaller) inhale and again completely relax.
With each breath, continue to take a small or reduced inhalation and then completely relax. You will soon experience light but comfortable air hunger. Your goal is to maintain this light air hunger for 2-3 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. Your breathing (it is called reduced breathing) can be frequent during this exercise but this is normal. 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 feet and hands all the time.
How to keep or make cold feet or cold hands warm during sleep or 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. The normal result is from 40 to 60 s. If you normalize your breath and you can keep your breath (after exhalation and with no stress) for more than 30 s 24/7, your chronic problems with poor circulation and cold hands/feet will naturally disappear. Here is more resources about Cold hands and feet causes.
Study web pages of this site and follow practical instructions provided in Section Learn here.
Reference pages: Breathing norms and the DIY body oxygen test:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
- The Bohr effect: How and why oxygen is released by red blood cells in body tissues
- Nerve stabilization: Carbon dioxide has powerful calmative and sedative effects on brain neurons and nerve cells
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