I 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)
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.
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 a prolonged period of time.
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 to improve circulation and body oxygenation, in order
to normalize their automatic breathing pattern and have warm cold feet and hands all
How to keep or make cold feet or cold hands warm during sleep or at night
Lie on your left side or on the 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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