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Six Senses Visiting Practitioner Adrian Yahvah shares three ways to improve health by activating our “inner technology”: breathing, moving and intermittent fasting. No tools needed, you can start right now, and results are fast and free.
“It is my passion to personally implement and share the most beneficial of the infinite tricks, tips, hacks to lose weight, look more beautiful, or become bigger, faster, and stronger. So aside from drinking adequate water and getting 7 to 9 hours of sleep everyday, what can you do right now for a massive mental and physical health boost?
Three easy, scientifically endorsed, and quick ways to impact your whole being are; daily focused breathing exercises, moving often during periods of sedentary activity, and implement intermittent fasting or a restricted feeding window. The incredible thing is that you can access this “inner technology” for free and it will give you more value than the most expensive and advanced gadget you can buy! Why? Because the healing machinery inside your body is more complex and powerful than any created outside.
The first of these health enhancement pillars to begin is a daily focused breathing routine. Breathing is a quick way for you to access a very important part of your nervous system, the autonomic nervous system. This system commands responses that we largely thought were out of our control such as blood pressure, heart rate and respiratory rate. I cannot tell you all the methods and techniques for breath work and the idea is to explore and find the one that works best for you. However, here are a few suggestions.
The first is “box breathing” or “tactical breathing”. Simply inhale for a count of 4 or 5, hold for 4 or 5, exhale for 4 or 5, and hold for 4 or 5 (through your nose). It is meditative and will balance to your nervous system due to the symmetric nature of the breaths. Find the rhythm that works for you. You will release pent up muscle pain, and even your digestive system will benefit from the consistent movement of the diaphragm that will massage your organs!
I would also suggest the Wim Hof method and learn how to “get high on your own supply” as he always says. This practice involves taking deep breaths into the body with relaxed exhales for 30 to 50 times. On your last breath release the air in your lungs and hold your breath as long as possible. When you absolutely must breathe, inhale a big breath and hold for 15 to 30 seconds. You will experience many incredible bodily sensations and after a few rounds you will feel energized yet relaxed. This method may access the endocannabinoid system that can reduce pain, promote alertness, and benefit red blood cells and circulation.
The adage “sitting is the new smoking” still doesn't scare people into frequently changing positions for the benefit of their bodies. But, please do it! All it takes is a two-minute break every 20 minutes to stand up, sit down, walk around and just give your muscles, bones and ligaments a break. It does not matter if you have a perfect posture, use a stand up desk, or sit on a Swiss or Pilates ball. Set an external alarm for a few weeks until your mental alarm wakes up and you will automatically do it. Doing this will likely save you a lot of money down the road on a physio, chiropractor, or massage therapist for pain. Have foam rollers or massage balls nearby to remind you to get up and change positions. At the office simply slip away and do some box breathing while gently shrugging the shoulders or shaking the arms and legs for a few minutes.
Current science is quite clear that intermittent fasting or time restricted feeding is a successful strategy for anti-aging and boosting immunity. By simply going 12 to 16 hours per day without eating, you allow your digestive system a chance to properly do its job of breaking down and absorbing the nutrients from your food while allowing adequate time to eliminate waste and repair. Digestion is a violent process and requires a high expenditure of energy and involves replacing millions of cells in a short time span.
Located near the digestive system is a big portion of your nervous system. That's right, the saying “the brain is in the gut” is more fact than you might think! Keep in mind that exercising on an empty stomach is not only safe but in many cases has a beneficial effect on hormones that help burn fat stores and we all know that fat is the priority fuel for our bodies. You don’t have to look at it as calorie restriction, it just gives your body time between meals to make your food really count.
There you have it. Three practices that can have a dramatic short and long term benefit on your whole being. Be consistent and you will see results the very first day you start. And once you start, simply don't stop and you will reach your peak. People will see your success and they will want to know what you are doing. This is about helping yourself so you can help others through these very difficult times. And the cost is nothing more than your sincere effort which is something we can all give. So get started and let me know how these three simple but significant habits enhanced your life!”
Adrian Yahvah started his journey as a healthcare provider at 18 years old by attending East West College of the Healing Arts to study massage therapy. After completing an intensive graduate sports massage program under instructor and author Patricia Archer, Adrian was inspired to continue his studies in sports medicine. He attended the University of Montana and graduated in 2008 with a Master’s degree in exercise science. In 2008, Adrian met and studied under Aaron Mattes, the founder of Active Isolated Stretching. Since then, Adrian has amassed thousands of hours using A.I.S and other techniques to assist others in achieving wellness through strength and flexibility.
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