Dr. Bill Comiskey ND
Training Your Respiration.
The diaphragm is the primary muscle responsible for respiration. As we age this muscle gets weaker which decreases our ability to inhale and exhale.
The flow of air in and out of the alveoli is called ventilation and has two stages: inspiration (or inhalation) and expiration (or exhalation). High-resistance inspiratory muscle strength training (IMST) combined with targeted nutritional supplements may benefit cardiac health. IMST involves taking deep breaths through a handheld resistance device. Taking time to re-train the body to take deeper breaths from the diaphragm allows us to intake a greater volume of oxygen which gives us more energy and ultimately translates to better overall health and normal blood pressure.
Elevated blood Pressure
With about 65 percent of adult Americans over the age of 50 having above-normal blood pressure, the risk of stroke or heart attack for many is high. Hypertension along with blood pressures that are slightly elevated effects over a billion people worldwide.
A research study conducted at the University of Colorado Boulder concluded that IMST is a convenient and easy way to improve your blood pressure and boost your brain. These results were recently published in the Journal of the American Heart Association.
Those participating in IMST dropped an average of nine points in their systolic blood pressure. The point reduction exceeded what can normally be expected from walking 5 days aweek for 30 minutes. The study results were similar to some blood pressure reduction medications.In addition to lowering systolic blood pressure, the IMST participants showed a 45 percent improvement in vascular endothelial function. Vascular endothelial function is the ability of arteries to expand when stimulated.
Levels of nitric oxide increased.
There is also evidence of benefits to cognitive, cardiovascular, and sports performance with a regiment of 30 high-resistance inhalations per day for six days.
Obstructive sleep apnea
Dysphagia is a medical term used to describe difficulty swallowing. (IMST) has been shown to improve dysphagia.
Reduce stress and anxiety
Studies have shown that deep breathing can help lower your resting heart rate, and relax the mind. Deep breathing calms the parasympathetic nervous system which some researchers feel can boost the metabolism.
Improve endurance and performance
Athletes in most sports could improve their performance by undergoing respiratory muscle training.
|Product Recommendation||Product Features||Dosing|
|Diaphragmator||Taking time to re-train the body to take deeper breaths from the diaphragm allows us to intake a greater volume of oxygen which gives us more energy and ultimately translates to better overall health and normal blood pressure.||5 minutes morning and night|
|Elements Spray||A transdermal magnesium spray that allows increased absorption through the skin. Great on sore muscles, joints and cramps.||20 – 30 sprays over a large body surface area|
|Magnesium Bisglycinate||Support healthy magnesium status to support sleep, positive mood, and relaxation. Magnesium is responsible for 3751 essential enzyme functions and over 300 metabolic functions in the body. Elevated levels of calcium in the arteries is a common denominator in hypertension. Magnesium acts as a natural calcium channel blocker. Calcium levels are brought down as magnesium levels increase. Magnesium is essential for maintaining the elasticity and structural integrity of blood vessels. If you suffer from fatigue, you can be assured that you are magnesium deficient.||Capsules: 1 capsule in between breakfast, lunch, and dinner. Clinical studies confirm at least 600 mg per day of magnesium is required as a therapeutic dose to reduce blood pressure. 5 mg per pound of body weight 200 mg per capsule|
|Mega D3 & K2||Vitamin K2 not only prevents calcification of the arteries, but it actually pulls the current calcium that’s in your arteries OUT. It’s been shown to decrease heart disease risk by 51%, decrease arterial calcification by 52%, and decrease coronary artery disease by up to 44%!||Capsule: 1 per day with food.|
|Adapt||Ashwagandha helps modulate hormone balances, including thyroid hormone, estrogen, progesterone, and testosterone. It reduces cortisol levels, lowers blood sugar levels, restores insulin sensitivity, helps to reduce anxiety, stabilizes mood, and improves sleep.||Take 1 capsule twice per day with meals. Taken at night may enhance sleep.|
|PQQ NRG Boost||PQQ N∙R∙G Boost is a unique formulation of PQQ (pyrroloquinoline quinone), Coenzyme Q-10, Red Spinach Extract leaves, L-Arginine, and Epicatechin. L-Arginine—which has also been shown to promote vasodilation and improve blood flow in the arteries of the heart. PQQ is the only nutrient on earth known to be capable of generating new mitochondria. CoQ10 Improves cardiovascular function Epicatechin Increases nitric oxide production for improved vascularity, blood flow and endurance||Capsule: 1 capsule 20 minutes prior to lunch or dinner|
Eliminate: calcium, and iron supplements.
- Optimize your diet — Avoid foods that tax your immune systems, such as trans fats, seed oils, high fructose corn syrup, fried foods, processed foods, sugars, GMOs, and grains. Seek to reduce your net carbohydrate (sugar, grains, fructose) and protein intake, replacing them with high-quality healthy fats. Add 4 oz. of grass-fed beef liver (a great source of copper and minerals) to your diet per week.
- Donate blood 3 to 4 times per year – For men and post-menopausal women, donating blood every 3 months will relieve the burden of excess unbound iron. Be sure to donate whole blood, not plasma, platelets, or power red. Every time you donate blood you eliminate 250 mg of iron. Donating blood improves liver function, and reduces, heart attack, stroke, cholesterol, and cancer risks.
- Balance your gut flora — One of the best ways to support your gut is by incorporating Colavocado Yogurt, Biome ReBoot, and naturally fermented foods into your diet.
- Exercise regularly — Exercise improves the circulation of immune cells in your blood, creating a more efficient system for locating and eliminating pathogens in your body. Make sure your fitness plan incorporates weight training, high-intensity exercises, stretching, and core work.
- Get plenty of restorative sleep — Research shows sleep deprivation has the same effect on your blood pressure as physical stress or disease, which is why you may feel ill after a sleepless night.
- Reduce Stress — High levels of stress hormones can diminish your immunity increase blood pressure and crash magnesium levels so be sure you’re implementing some sort of stress management.
Insert the mouthpiece in your mouth with the engraved word “top” at the base of the mouthpiece facing up. Bite down the inner sides of the mouthpiece to hold it in place.
Breathe in and out while adjusting the resistance valve to select your desired level of breathing resistance (make it challenging, but not uncomfortable). Turn the valve to the left for more resistance (+), and turn it to the right for less (-). Once you have set your desired level of resistance, do the following three-step exercise without taking the mouthpiece out of your mouth.
Inhale through the mouthpiece slowly, as deeply as you can.
Hold your breath for a couple of seconds.
Exhale through the mouthpiece slowly until you’re almost out of breath.
Then repeat the above exercise 10 times to complete one set. Do 2 to 4 sets per day, preferably before any meals.
For athletes, do an additional set right before you start any sport or physical activity (Walk, Run, Swim, Bike, Row, Dive. Etc.) This is a great warm-up exercise!
NOTE: Do this exercise in a well-ventilated area. Do not do this exercise if you smoke.
Do not share the use of your unit with another person. If you have any medical condition, consult your physician about doing this exercise for your specific condition.
Just Breathe Intro
1 – 12 oz. Elements Spray 1 – Magnesium Bisglycinate (60)
1 – Adapt (60) 1 – Mega D3 & K2 MK-7
1 – Diaphragmator 1 – PQQ N R G Boost
The contents of this document and the opinions expressed are for educational purposes only. This document is not intended to replace medical advice, nor to diagnose or treat any disease, condition, illness, or injury. It is important that prior to beginning any diet or exercise program including any aspect of the WellvilleSpa program, you receive full medical clearance from a licensed medical professional. The information provided is for the sole use of our WellvilleSpa members and is not to be shared with the general public.