Two Simple Ways to Boost Your Vitality Today

by Louisa Valentin (USA)

You had a 1 in 400 trillion chance of being born, according to scientists (and Google). While those were not the best odds, here you are, reading this article. You not only beat out every other sperm, but all of the ‘right’ ancestors met and procreated at the ‘right’ time to create you. You are forever a miracle of science and the universe. Congratulations!

Considering the miraculous odds of your existence, it is fair to say you deserve to make the most of your time on this earth. In order to have the best quality of life possible, you need to live a life that maximizes your vitality.

Vitality is present in all living things and is our life force and energy source. As we age it is critical to preserve our vitality, as it naturally declines over time. Instead of waiting until our vitality is compromised, we can take action today by refining how we live. An easy way to do this is by improving two of the most basic life tasks: Breathing and Sleeping.

Don’t JUST Breathe

Breathing is something that everyone does, but many people do not breathe efficiently. It isn’t anyone’s fault. No one really teaches us how to breathe properly. Becoming conscious of your breath can help relieve stress, make space for clarity and even reduce pain. Every system in our body depends on oxygen to function. Consciously breathing improves our overall health and wellbeing and will boost your vitality.

Three Tips to Breathe Better Now

  1. Get Nosy

Nasal Breathings: Close your mouth and consciously breathe through your nose. It is estimated that between 30 – 50% of adults consider themselves mouth breathers. While a greater population of people report being nose breathers, a large portion still breathe out through their mouths.

Unless your nose is congested, you’re physically incapable, or you’re doing a particular breathing exercise that calls for mouth breathing, you should be inhaling and exhaling through the nose. The nose is a natural filter and humidifier, unlike the mouth. Mouth breathing can cause bad breath, dry mouth, and contribute to dehydration.

  1. Fill Your Belly

Diaphragmatic Breathing: Now that you’re consciously breathing through your nose, let’s build on that and take deep belly breaths. Diaphragmatic breathing is inhaling slowly and deeply, filling up your “belly” with air, and then exhaling, breathing out all of the air, emptying your belly. It is best to sit upright or lie down in a neutral position. I suggest softly resting your hand on your stomach so you can feel the rise and fall of your breath. Deep belly breaths can assist you to use 100% of your lung capacity.

  1. One, Two, Three, Four

Box Breathing: Combine the methods above for this calm inducing practice. Start by inhaling deeply through your nose, filling up your belly for a count of four. Hold that breath for another four counts. Exhale, releasing all that air, for a count of four. Hold for another four counts. Now repeat as many times as it feels necessary. Bonus points for sitting in an upright position, allowing your lungs to get full expansion.

Source: iCN Issue 42  (Business Coaching); pages 35 – 37

About Louisa Valentin

Louisa Valentin is an Empowerment Wellness Coach, who empowers professional women to find their strength to achieve their optimal state of mental, physical, and spiritual health. As a nurse of almost 20 years, it is no surprise that Louisa is passionate about helping others. She helps women prioritise themselves, creating real lifestyle changes to have lasting transformations and change the world’s perception of who they are.

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