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By Dr. Artour Rakhimov, Buteyko breathing teacher and educator

Steps to unblock the nose

- close your mouth and pinch you nose;

- start fast walking as long as you can, while keeping your nose pinched (you are likely to make about 15-20 steps before you get strong air hunger);

- sit down and release your nose;

- breathe little: take small inhales and exhale, while relaxing all body muscles, especially the breathing muscles;

- continue RB (reduced breathing) for about 2-3 min.

In very rare cases, some people cannot unblock their noses due to vegetation, polyps and other severe causes. In such situations do reduced breathing through the mouth to slow down your mouth breathing.

How to warm up cold hands and feet, prevent insomnia, skin itching and panic attacks

Relax all your muscles when you are lying in bed on your tummy or left side. Focus on your breathing for a minute. What do you feel? If the sensations are vague, take a deep but slow in-breath and relax to slowly exhale. Do you feel the airflow going through your nostrils? Do you have any sensations at the back of your throat? Are there any feelings about movement of air inside the chest and bronchi? What do you sense near your stomach?

Next, instead of taking your usual inhalation, take a slightly smaller inhalation (only about 5-10% less) and then immediately relax all muscles, especially upper chest and all other breathing muscles. Take another (smaller) inhalation and again completely relax.

With each breath, take a small or reduced inhalation and then completely relax. You will soon experience light air hunger. The goal is to preserve this light comfortable level of air hunger for 2-3 minutes.

The breathing can be frequent during this reduced or shallow breathing but this is OK. If you do the exercise correctly, you will notice the following signs:

- The arms and feet will get warm in about 2-3 minutes after starting the reduced breathing (this is the central sign);

- The nasal passages will become moist and the nose colder in about the same 2-3 minutes.

Constipation

Relax all muscles (too much strain can lead to diverticuli). Such relaxation will produce spontaneous exhalation. At the end of this exhalation hold your breath as long as you comfortably can. Inhale a small amount of air and exhale with relaxation. Breathe during next 1-2 min in a slow, shallow, relaxed manner with constant air hunger. If no progress (rare, but possible), repeat the procedure.

Steps to normalize or decrease your high blood sugar (diabetes melitus)

- close your mouth and pinch you nose;

- start fast walking as long as you can, while keeping your nose pinched (you are likely to make about 15-20 steps before you get strong air hunger);

- sit down and release your nose;

- breathe little: take small inhales and exhale, while relaxing all body muscles, especially the breathing muscles;

- continue RB (reduced breathing) for about 2-3 min.

In very rare cases, some people cannot unblock their noses due to vegetation, polyps and other severe causes. In such situations do reduced breathing through the mouth to slow down your mouth breathing.

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