Breathing and Meditation


Breathing and Meditation

Deep breathing is critical to achieve ultimate health and wellness and Meditation is critical to quiet the mind and to manage stress and improve the quality of life.


Breathing and Meditation

Shallow Breathing – Breath is Life. It is one of the most important bodily functions, providing the life sustaining oxygen to the trillions of cells in the body to keep them generating the energy required for our bodies to function optimally.

There is good and bad breathing. Children mostly breathe deeply from the diaphragm, which is good, but as we grow older, most of us start breathing from the chest which becomes shallow and more rapid, restricting the amount of oxygen we get into our bodies.

In addition to providing oxygen, “deep breathing” is the mechanism to drive our Lymphatic System. Very few people know anything about the Lymphatic System although it is one of the most important systems in the body and is absolutely key to achieving and maintaining a healthy body.

The Lymphatic system, primarily the bodies “waste disposal” system is twice the size of the blood circulatory system with twice as many lymph vessels as blood vessels and twice as much lymph fluid as blood. Unlike the heart, the Lymph system doesn’t have a pump but relies on muscle contractions caused primarily by “deep breathing” to circulate the lymph through the body every day, while eliminating the toxic waste that is the main cause of chronic disease.

Dr Lemole, the author of “The Healing Diet” states that optimum health is totally dependent on keeping the Lymphatic System open and flowing freely. He maintains that you can eliminate 70 percent of all chronic diseases that are in part the result of the lymph system being clogged and not functioning optimally.  This includes limiting the risk of heart attacks, cancer, diabetes and arthritis.

In addition the Lymph system is an essential part of the “Immune System” filtering and removing toxins and heavy metals and produces substances that attack viruses and destroy cancerous cells.  

To ensure the Lymph system is functioning at its optimum you need to keep it clear and circulating. To do this you need to increase its drainage capacity primarily by “deep breathing” and exercise, as seen in the section on exercise. Diet and stress have an effect as well. 

A simple “breathing exercise” that will only take a few minutes 3 times a day, can change your life.

Start by developing a breathing routine which you can build up over time. Initially you should do the routine 3 times a day, when you get up in the morning, during the day and just before going to bed.

Preferably sit in a relaxed position with your hands on your knees and start by exhaling through your nose for as long as you can to empty your lungs completely.

Then start by inhaling slowly through your nose for 4 seconds expanding your tummy.

Hold your breathe for 16 seconds and exhale for 8 seconds drawing in your diaphragm to help deflate your lungs.

Repeat this routine ten times each session and repeat the session three times a day.

As time goes on increase the time and build up your lung capacity and the efficiency of your Lymphatic System. 

Another way to improve your breathing is in combination with a"robic exercise, especially walking or “rebounding”. The exercise forces you to breathe deeply and achieves the same end result, but it is important to train yourself to become a “deep conscious breather” under normal circumstances as well.   I recommend you consider buying a "rebounder" no matter your age, this is not only the best exercise you can do but keeps your lymph flowing like a river in flood.   

Your Breathing Assessment – You must establish if you are a deep or shallow breather and take the necessary action to become a regular “deep conscious breather”. 

An easy way to establish this is to put one hand on your chest and one hand on your tummy. If you are breathing deeply the hand on your tummy will be the first to move.

The nice thing is that it’s free, only takes a few minutes a day and will improve your health.


The best time to start meditating is now. Meditation can help quiet the mind, focus your thoughts, manage stress and promote general well-being and has the potential to improve quality of life and decrease health care costs. The goal of Meditation is to achieve a state known as "thoughtless awareness". In this state excessive thought activity is neutralized while maintaining alertness and effectiveness. Best of all, anyone with a few free minutes can start meditating today. Even if you have never meditated before, don’t be intimidated. Follow the 10 easy steps below, and you will become a meditation expert in no time!

Meditation for Beginners: A Guide to Inner Tranquility

  1. Find your motivation to start.
  2. Pick a peaceful, quiet place.
  3. Choose relaxing clothes and a comfortable pose.
  4. To start, set a timer for two minutes.
  5. Concentrate on your breathing.
  6. If your concentration is interrupted, refocus on your breathing.
  7. Do a body scan by focusing on different areas of your body.
  8. End your meditation with a positive ritual.
  9. Remember not to overthink it. Just enjoy the journey.
  10. Make it a habit.

Benefits of Meditation

Here are some benefits of meditation that you should be aware of:
  • Meditation reduces stress.
  • It improves concentration.
  • It encourages a healthy lifestyle.
  • The practice increases self-awareness. 
  • It increases happiness.
  • Meditation increases acceptance. 
  • It slows aging.
  • The practice benefits cardiovascular and immune health.

 The Step-by-Step Guide to Meditation

To find out more about how to meditate, follow the guidelines set out by Dr Edward Group the founder of the Global Healing Center. His step-by-step guide provides a simple way to begin. Remember, while meditating, there is always room for improvement and a chance to learn something new. Try to enjoy the journey as you hone your meditation skills. More .....

I hope you have learned something new today that will help improve your lifestyle.

Take care and be positive and grateful for everything in your life.

With love and caring. 

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