Fitness equipment I am loving: TUSY Inflatable Paddle Board
Do you like being outside, on the water, in the sun and getting some exercise or relaxation? If so, Stand Up Paddle (SUP) Boarding might be perfect for you! The cost and storability of these boards have become much better over the past few years. This board, paddle and pump package from Amazon was $159. My wife and two boys love paddle boarding. We have been hitting Lake San Marcos and Mission Bay over the last few weeks. We have been putting one person in the front of the board in the seated position and a second person standing towards the back doing the paddling. Good times for the whole family!
Audio book I am hearing: Breath: The New Science of A Lost Art by James Nestor
Surprisingly, this has become my second favorite book of 2021! A very well written, interesting and very informative read, Nestor discusses the topic of nasal breathing versus mouth breathing. He also reports on changes in our skull and mouth shape that has caused a massive rise in asthma, sleep apnea, snoring, lowered energy levels and bronchitis. I really appreciated how thorough his assessment of this topic was and his discussion of how to avoid these health problems through practical solutions. If you struggle with these types of issues, do yourself a favor and pick up a copy of Breath!
Quote I am pondering: “Mammals with the lowest resting heart rates live the longest.” ~ James Nestor in Breath
One of the main topics in Nestor’s book (mentioned above) is the concept of breathing slowly. The optimal rate of breath cycles per minute is about 5.5. This means 5.5 inhales and 5.5 exhales per minute. At this rate we maximize our oxygen intake, maintain a healthy CO2 balance, encourage parasympathetic nervous system functions (rest, recovery, repair, focus and concentration) and help to maintain a healthy blood pH. When our breathing becomes rapid and shallow we force our bodies into sympathetic overdrive which, in the long term, leads to lifestyle diseases such as cancer, stroke, heart disease, diabetes and obesity. This week, take some time to practice breathing through your nose at a slow, but steady rate. Your body will feel more calm, lighter and your thoughts will be clearer!
Have a kick ass week everyone!
Dr. Devin Shea, DC