Oxygen saturation
- Buteyko Nose Breathing
- Sit up straight
- Keeping the mouth closed, inhale slowly through the nostrils to fill the lungs. One hand on the stomach to feel diaphragm expand.
- Exhale through the nostrils, slowly expelling air from the lungs, until you feel compelled to inhale.
- Repeat steps two and three five times
- The Breather (or Airofit or Powerbreathe)
- Fresh air and plants
Symmetry
- Heel lift if <15mm / 1.5cm (use Sorbothane). Full length, 50% tapered if for athletics (source: research)
- Stretch: 3 x 10 seconds, 2x per day (Meari Ono, physio)
- Lizard: Foot outside hand, stretch back and front
- Pretzel: On back, R knee bent, L foot on right thigh, hands locked under L leg. Stretch glutes.
- Lower back exercise: Bird dog, superman, arch lying on back (reverse superman), side plank on hand, leg swings.
- Don’t run for training other than light on soft ground (3x force).
Strength, power and flexibility
Exercise
Muscles and tendons, which move bones
Warm up properly, don’t twist particularly with knees, don’t bounce repeatedly.
3 sets after high rep initial set, 8-15 reps to failure (DONT HOLD BREATH), 30-60 second rest, increase weights.
Brain – exercise productively and rest
- Use the brain – make tasks as productive as possible to use your brain the most.
- Brain needs to rest to develop the DMN – coordinated communication between disparate brain regions. Meditation strengthens connections between regions of the default mode network
Eyes
- Figure 8s, moving, distance; pinhole glasses.
- Avoid direct heat, glare and cellphone. Don’t hold breath weightlifting (glaucoma risk).
- Avoid macular degeneration
- Sunglasses/hat.
- AVOID BLUE LIGHT on PC and phone: people who consumed too few antioxidants, in combination with overexposure to blue light, were four times more likely to develop AMD.
- Diet: Vit A (carrots), fruit and nuts, Omega 3, dark/leafy greens (spinach or collard).
- Exercise – need oxygen for retina.
Teeth
My teeth and gums are strong and healthy – I avoided teeth mobility. Remove bad bacteria 2x/day:
- 1. Sonicaire w/ baking soda: DONT brush 3x per day, only 2x per day, else wear away enamel.
- 2. Floss: Floss slowly, take time, wrap both sides of teeth. Don’t go straight down as can cut and scar gums, which allows bacteria to enter. Different size Piksters. DONT FORCE else can create gaps (Yasmin Akrum).
- 3. Antibacterial rinse
- 4. Reduce grinding pressure (hard splint)
Speaking
- Speaking is physical exercise. Read out loud daily in English and French.
- Jaw open 5 seconds + side to side with thumb between teeth + hard splint (Ajith Polonowita).
Stretching
10 second holds. Not in first 90 minutes on waking as spine too hydrated.