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    Do you breathe properly? Stand in front of the mirror, take a deep breathe in and look at what is happening. Are you moving your shoulders upwards and sucking your stomach in or. Are you expanding your diaphragm and keeping your shoulders still?  If you are doing the former you are breathing incorrectly and causing unnecessary stress and even pain in your body. The latter if haven’t already guessed is the correct method of breathing. When we are stressed or panicked our breathing pattern changes in response  to the physiological changes that are taking place such as the release of adrenaline and an increase in heart rate. We then start to hyperventilate or overbreathe as if we are in a state of fight or fright. Hyperventilation causes what is known as the Bohr effect. In simple terms we are breathing out too much C02 which has the knock on effect of preventing sufficient amounts of O2 to be released into our cells.So here are five good reasons to breathe properly.Breathing incorrectly changes our Blood PH balance. Disturbed PH balance has been linked to illnesses and impaired immune functionDue to a shift in more anaerobic metabolism as oxygen is reduced, lactic acid increases which affects muscles and creates stiffness.Oxygen deficit increases the release of neuro transmitters related to pain. Thus an oxygen deficit can increase pain felt in musclesBreathing correctly encourages allows our nervous sytem to switch back into a more restful state, which restores balance (homeostatsis) back to several systems such as the digestive system.Improve Abdominal strength.  Lack of abdominal and diaphragm movement due to hyperventilation creates weakness in the abdominals and increases tension in the chest and neck muscles.LINKShttp://www.emmaseppala.com/tag/breathing/#.U4h4EMsU_IUhttp://www.breathandbody.com.au/ [...] Read More


    Massage reduces inflammation and promotes growth of new mitochondria following strenuous exerciseStudy by Buck Institute on Aging and McMaster University, Ontario, Canada, Feb 1st 2012. Appeared in 1st online edition of Science Translational Medicine.A recent study has shown that massage can reduce inflammation and promotes growth of new Mitochondria following strenuous exercise. As quoted in Science Daily, the study involved the genetic analysis of muscle biopsies taken from the quadriceps of eleven young males after they had exercised to exhaustion on a stationary bicycle. Biopsies were taken from both legs prior to the exercise, immediately after 10 minutes of massage treatment and after a 2.5 hour period of recovery.“Our research showed that massage dampened the expression of inflammatory cytokines in the muscle cells and promoted biogenesis of mitochondria, which are the energy-producing units in the cells”, said Simon Melov, PHD, from The Buck Institute. Lead Study Author Mark Tarnopolsky, MD, PHD, from the Department of Paediatrics and Medicine at McMaster University says “the potential benefits of massage could be useful to a broad spectrum of individuals including the elderly, those suffering from musculoskeletal injuries and patients with chronic inflammatory disease”. He adds “ This study provides eveidence that manipulative therapies such as massage may be justifiable in medical practice”.Massage therapy improves circulation, alleviates muscle sorenessStudy by Researchers at The University of Illinois, Chicago.According to Science Daily, the Study Researchers set out to see if massage would improve systemic circulation and reduce muscle soreness after exercise. Exercise induced muscle injury has been shown to reduce blood flow. Healthy sedentary adults were asked to exercise their legs to soreness after exercise. Half of the group received a leg massage using Swedish massage techniques after exercise. All participants experienced soreness immediately after exercise. Those that received a massage reported no continuing soreness 90 minutes after exercise. The exercise only group reported lasting soreness 24 hours after exercise.In this study brachial artery flow mediated dilation (FMD), a standard metric of general vascular health, measured in the upper arm, was taken by ultrasound at 90… [...] Read More

  • Audrey Adeyemi
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