Breathing

“Hymenaea courbaril. Also courbaril, West Indian locust. Bark, resin and pod. Brazilian tradition for wounds, inflammation, infections, rheumatism, anaemia, breathing and stomach troubles. Suriname: stem-bark infusion for high blood pressure. The pod pulp smells but is edible. Safety: low acute toxicity in animals, little else known.”

“Bertholletia excelsa. Also castana. Wild-harvested forest nut, a mainstay of forest economies. A food, with a safety number: about 68-91 micrograms selenium per nut. The adult upper limit of 400 micrograms a day is reached at about 4-5 nuts. Common advice: 1-2 a day. Safety: too much shows as garlic breath, metallic taste, hair loss, brittle nails, rash, stomach upset, nerve problems.”

“Sanchin breathing. Chōjun Miyagi reportedly thought it good for health, but teachers warn the forceful, tensed breathing can raise blood pressure and is not for people prone to hypertension (Bishop, Okinawan Karate). A real caution. Learned slowly from a teacher, never forced alone. Miyagi teaches soft, slow breathing instead.”

“Three slow tanden breaths before a meal: low, a long out-breath, no force, no holding.”

“Bel de huisarts. Direct: trouble breathing, cannot drink or swallow, drooling, cannot open the mouth, getting sicker. Weekday: fever over three days, sore throat over ten days. A swelling throat or tongue is 112.”

“Bel de huisarts. Direct: fast or difficult breathing, wheezing, drowsy, coughing blood, quick worsening, a baby under three months. Adults: cough beyond three weeks, fever over three days or returning, chills, over 75 or weak immunity.”

“Danger signs: breathless or wheezing, coughing blood, chest pain when breathing, fever past five days or coming back, a cough past three weeks, night sweats or weight loss, a child who grunts or breathes fast. Breathing trouble at rest is 112.”

“Danger signs: low mood that sits for weeks with hopelessness, loud snoring with pauses in breathing, sleeplessness that began with a new medicine. Thoughts of ending one's life: 113, or 112 in danger.”

“Low breathing (腹式呼吸, fùshì hūxī). Sit upright on a chair, feet flat, hands resting on the lower belly. Breathe in softly through the nose and let the belly rise under the hands, the chest quiet. Breathe out slowly, a little longer than the in-breath, and let the belly fall. No counting, no holding. Three breaths to begin, then a few minutes. In bed before sleep it is the same.”

“Qi 气. The breath of life, the old word for what moves in us. The old character 氣 shows vapour rising from cooked rice. Beside qi the tradition speaks of blood (xue 血), fluids (jin ye 津液), essence (jing 精) and spirit (shen 神). 百病生于气, "the hundred illnesses are born from qi", is a line of the Suwen.”

“The breath. Natural. You watch it, you do not steer it. Never held, never forced, never fast.”

“Three breaths before speaking or writing. If possible, a walk round the block first.”

“Doctor line. A rash with fever, blisters, swelling of the face or trouble breathing: 112 or the huisarts at once.”

“Doctor line. Poor sleep beyond about two weeks, or sleep with loud snoring and stopped breathing, goes to the huisarts.”

“What: Breathing 100% oxygen at increased atmospheric pressure (1.3-2.5 ATA) in a pressurized chamber. Dramatically increases tissue oxygenation, stimulates angiogenesis, reduces inflammation, promotes stem cell mobilization, and enhances wound healing.”

“How: Resonance frequency breathing (typically 5.5-6 breaths/minute for most people). Inhale 4-6 seconds, exhale 4-6 seconds. Use a device (HRV4Training, Elite HRV, Oura, Garmin) to find your personal resonance frequency.”

“Breath rate - most people breathe 15-20 times per minute. Optimal is 5.5-6 breaths per minute. Slower breathing = better gas exchange, calmer nervous system, more coherent heart rhythm”

“Breath holds (apnea training) - builds CO2 tolerance, improves oxygen efficiency, strengthens respiratory muscles. Start with gentle holds after exhale”