I have practised the Wim Hof method for 4 years. I suffered from asthma for 35 years. Salbutamol and Seretide 250mg. I am now asthma free and breathe better than when I was in my 20's. Great advice as always Dr Berg 🙏
Yes, I was thinking about Wim Hof too. Only tried his method a bit as I wasn't trying to cure anything and I'm feeling pretty healthy. Same goes for Dr. Berg's advice. I guess I do a bit of everything... And it seems to work quite well.
@@pierrevdb I do breathing exercises , what I have found is I am more cold tolerant, I do not need to bundle up so much in the winter. Just a sweater in some of the coldest weather is sufficient.
Here are a few of the best ways to increase oxygen in the cells: • Sleep with the window open • Put plants in your room • Spend time outdoors • Do aerobic exercise • Take methylene blue However, there is an interesting trigger that increases available oxygen in the cells: CO2. Carbon dioxide is not just a waste product-it tells the body to release oxygen. You can use an oximeter to check your oxygen saturation, which should typically be between 95 and 99. A few ways to increase CO2 in the body are to breathe through your nose and to slow your breath, balancing your inhalation and exhalation. Increasing your CO2 can potentially help with certain concerns, including: • Stress • Anxiety disorders • Panic attacks • Inflammation • Depression • Low endurance • Respiratory problems How to test your carbon dioxide tolerance: 1. Lay down on your back-inhale through your nose for three seconds and exhale through your nose for three seconds. Do this three times. 2. On the fourth time, expand your lungs, and breathe in as much as you can. 3. Slowly let the air out and start timing how long it takes until you run out of air. 4. Record the time it took from when you started letting the air out to when you ran out of air. 80s : elite " ay caramba! "👍🏿 How to increase CO2 tolerance: 1. Breathe through your nose 2. Practice diaphragm breathing 3. Practice box breathing 4. Practice holding your breath (supervised) Thank you Dr Berg! 🐱👍🏿
None of it makes sense. I am a semi-elite cyclist, I can ride up Alpe d'Huez without breathing heavily, as if I were strolling in the garden. Waking HR is 45, I do intensive sport most days - and I did 7 SECONDS on this test.
@@pjaworek6793 You are not holding your breath. You take a deep breath (after the 3 prior breathes) and slowly let it out of your nose, this is when you start the countdown while letting the air out. Then after you timed it check his chart of where you stand. I guarantee he is breathing out longer than 7 sec. he just probably misunderstood the directions.
Age 61 and got 81. Wim Hof 3 round breathing every day for 2 years and added one mile treadmill run twice a week. Oxygen level at 100% last Dr checkup in April. Thank you so much for your vid’s. You are my go-to guy.
Thank you for making me cry. Got a severe case of the c 3 years ago, and have been doing lung excercises two times a day for two years now. I got 75 seconds! My lungs are back!!
76 I’m an athlete as you can probably tell but honestly the breathe work really helps. When I was meditating and doing breathe work regularly my breathe and overall control was significantly better. You control your breathe you control your inner state. Thank you for the video this gives me even more incentive to throw back in daily meditation. Meditation/breathe work really does help you across the board with athletics.
83 seconds at 57. Was a mouth breather until I learned that nose breathing increased O2 by 10-20%. Having narrow nostrils, discovering nasal dilators was a godsend. Workouts (been an avid rower for year and a half now...) all of a sudden weren't so hard as I could get the oxygen I needed to perform. Pre-covid I was obese at 230lbs. Today I'm 160 and in fantastic shape. Appreciate all your advice and information. Very useful. Keep doing what you are doing. 😉
People would be better off maintaining the nutrition that their bone marrow requires. Its why fat people can't breathe in hot temps, their hemoglobin unravel from the heat and less oxygen is transported through the blood stream. ...when your bone marrow degrades limiting the amount of oxygen producing cells you need, GAME OVER!
Been practicing breath•work, meditation for a few years an gave this test a go, I ended at 01:10.95. I use to experience anxiety, depression, and inflammation until I started practicing mindfulness, meditation, and yogic breathing exercises a few years back. There are no words to express how life changing these practices were for me. Thank you for posting this video and sharing this knowledge.
I hope you are physically fit. I am obese and have visceral fat around my tummy. And this exhale timing of mine is just 6-7 seconds. I also get panic attacks.
Hit the minute mark! Happy and surprised! 56 y.o. woman, dancer, athlete, lifts weights. Gonna work on hitting 80 sec. Thank you for the great video on improving oxygen levels. Appreciate your advice! 😄
I’ve been talking about this with my friends past couple of days . People with trauma have really short rapid breathes and people that are in the present tend to breath slowly and steady. It’s insane how we are just simple machines and we tend to over complicate healing . Thanks Dr Berg. Kudos for being a Dr that really care about health and being conscious
We indeed are biological machines. Our trunks are an "energy chemical plant" supplying the limbs and brain with what they need to function. All of what is in your torso could be done away with if "blood" with enough oxygen and energy to burn in it were able to be delivered in just the right quantities s per the demands of said limbs and brain. I wonder what human beings will really be like in a thousand years or so.
Fresh air and sunlight can help improve our well being across multiple areas, from making us feel happier and more relaxed. You are truly a remarkable doctor and professional that we respect and trust. Thank you so much for making this world a much better and more cheerful place ❤ .
I’ve saved this, I tried it and I’m under the 20 seconds :( so I will watch again I do suffer from panic attacks not as much as I used to and I’m looking forward to not having any. Thank you Dr Eric
Let me save you some trouble with those panic attacks 😊 I've had them for 30 years and was finally introduced to the 4,7,8 breathing technique. You want to breathe through your nose for a count of 4, hold it for a count of 7, then breathe out through the nose for a count of 8. Do this 4 times and then relax. It will trigger your body's parasympathetic nervous system and calm you down. I started doing this while lying down, but I can do it now sitting up just as well. I PROMISE you it will work! Give your body about 10 minutes to stay in that lying down position and just breathing normally and you'll start to feel the body relax. ♡
@@satyam168 under the main heading………there is a “more”. Click or touch will open a new window where you can find all his activities including Instagram.
@@curiousc9259 you are right about to activate parasympathetic system. I do exhale slowly through mouth rounded and empty lungs……hold…..instead of through nose, and then repeat. In yoga, there are many ways of breathing n exhaling via nose.
Ps. Using your suggestion using baby shampoo with salt water cleared up sinus problems I’ve had all my life with 2 - 3 rinses plus I got nasal spray with salt, xylitol and grapefruit seed extract has made me believer that life can be great gain. Thanks Doc, you’ve turned this Vietnam veteran into believing their is still hope to lead a fantastic life. I just need a blue print to follow !!!
I've been practicing this since discovering breathing techniques and meditation in 91. I would get terrible anxiety and persecutory delusions. Was likely becoming a psychopath in all honesty. Meditation and breathing techniques helped me overcome it all. I can go 2:45. I'm 54. I have a body that professional athletes are often envious of because of the maturity of my physique. I believe it has saved me from some chronic illnesses that I believe I felt the onset of and used breathing and percussive treatment on myself to precisely activate my immune system to the area of concern. I improved my vision in that way. I have eye exams that prove it. Power of the mind is unlocked thru breath and light 🌞🙏 Excellent lesson Dr Berg. Thank you.
47 seconds. Years ago, as a diver, we learned this technique as a way to conserve air. I'm kind of surprised that I can still do it. I was in my 30's, now in mid-60's. Excellent video too! Thanks.
Interesting, I tried again, doing the 4x4 Box. Then took the big breathe and got 60sec. Yes, I'll be doing this more and also trying to get my wife to do it too. (She has a stressful job).
I’ve been taping at night and whet a HUGE difference it is making. Had NO idea I’ve been breathing wrong most of my life! It has made me a much calmer person. You have no other choice but to be calmer when your breathing is slower and deeper! Happens automatically! Thanks once again, Dr Berg! ❤
71 seconds at 51 despite hypoxia issues due to collapsed sinus valve/ sinus/ sleep apnea issues. I've been doing P90X the last few months which is a pretty extreme program and has helped greatly. I also eat very clean, do NeilsMEd nasal cleansing, and do not have weight issues. Thanks for all your very informative videos.
Yay! I hit 51 on my 1st try! Thank you for the info. Currently doing Healthy Keto and IF, and soon back to regular exercise. I'm recovering from a brain injury, and you are SO HELPFUL. I appreciate you!:)
You mentioned the Oxygen Advantage book awhile back. I have used the nasal breathing technique ever since. Thanks to the app I find changing breathing techniques much easier. My exercise induced asthma is slowly improving. I am so grateful you mentioned the book. Thank you.
I am a QiGong instructor and very much appreciate your bringing breath into the health mix. James Nestor talks about the lost art of breathing in his book Breath. Great read!
QiGong and Tai Chi is the best low-impact exercise I found. It helped heal my sciatica within 3 months which I suffered from for 3 years and I avoided surgery.
16 seconds… I knew I have poor respiratory health, I’m in pretty good shape but my lung capacity has always kept me from pushing myself; feel exhausted just from doing that. I’m going to keep trying this :)
I rode up Alpe d'Huez recently without getting out of breath, I am not an elite cyclist but very good. And in this test I did 7 seconds. It's like the hundreds of other quick tests round for this and that, just an average guide for the average person and not definitive in any way.
53 I'm over 50- an at-home mom - I try to get out and walk every day and have always been a walker. I have been unsuccessfully trying to get a better diet and workout routine going and lose about 15 pounds. This breathing exercise was very relaxing- this will definitely help- thank you Dr. Berg!
@@lorrainetaylor8570 For any possible further interest, this was my full post on the main thread........ Well I did 7 seconds but I am a high-level cyclist who can ride up Alpe d'Huez without getting out of breath, regularly feature high up the rankings for my age group on Strava, don't suffer from asthma or anything like that, my resting HR is 55 and at night it can drop to 45. This test might be a good guide but it's not prescriptive, everybody is different. Maybe small lungs can be more efficient than larger lungs, in the same way that a big man is not always stronger than a small man. Uptake of oxygen into the blood stream doesn't necessarily depend on size, although perhaps it might often benefit from it. PS I don't smoke.
I'm some what surprised honestly. I did it 3 times to make sure, and each time it increased. 75 seconds was my third attempt. This year has been amazing and it all started with a video of yours on Apple cider vinegar. I appreciate you Dr. Berg. Thank you
Russian astronauts were instructed to use a method of breathing called the Buteyko method to use oxygen more efficiently while in the space capsule. I’ve been doing this method, but I do it for 30 to 60 seconds while walking or exercising. The carbon dioxide helps increase the oxygen levels in the body.
Wow I’ve been thinking about this a lot. Thank you Dr. For all of the amazing and insightful videos everyday. You’re a blessing to the RUclips health community!
I am 52 I am actually under 10 seconds. Long term stress and anxiety has for sure been an issue for many years. I have reduced as much stress as I could control in the last year. I also started IF 19/5 and Omad which has helped greatly. Over the last year I again started exercising 4 to 5 days a week. I do 1 hr total of cardio. 30 min on the bike, 30 on the eliptical. No issues with doing the cardio or lifting weights. My weight loss has been consistent and my anxiety is much improved. My hand tremors have stopped and my sweating has significantly reduced over the last year also. Unfortunately, some uncontrollable stress still remains. I have been trying to focus on breathing through my nose more.
@@christrickett3291 yeah, i tried the test like 3 or 4 times and I was getting closer to 8 sec. I never was a smoker and I was very active in sports and bike riding growing up. Maybe doing those activities in the past helps me even today. I am not sure what to make of the test other than maybe we are some in shape overstressed individuals..lol
Incredible! You managed to squeeze in the most important ancient breathing techniques from all over the world and history and were able to explain it from a scientific perspective! Thank you so much for sharing 🙏.
I love box breathing and I also love Pranic breathing, which is where you inhale using the three part breath for a count of six, hold for a count of three, exhale to a count of six, hold for a count of three. The three and six are flexible, the important thing is having your inhalations and exhalations twice as long as your holds.
Got between 24 and 27 seconds. Breathing out slowly and evenly is challenging 😂. After pushing my belly up on the breath in I found that slowing lowering it helped not breathe out too quickly. I will work on improving this
55 seconds on slow exhalation of breath after three inhalation and exhalations. Over 70 years old; keto-leaning diet with intermittent fasting. Thank you for this information. I watch your videos regularly.
.... I actually did this exercise again the correct way of doing the slow exhalation. I lasted 55 seconds doing that; a lot less than when "holding breath". Sorry for not paying better attention.
@@GlennSchuyler You held your breath for 130 seconds??? Uhm . . . . Glenn . . . . . *you aren't supposed to hold your breath* . . . . that's not part of the exercise. Dr. Berg actually says verbatim, " _you're not gonna want to hold your breath, you're not gonna want to pause_ " ( timestamp 6:31 ). But that explains your 95 second record there LOL!. Below here, there's a 50 year old ironman triathlete marathon runner who posted a 105s time. I understood that. NOW I understand your post. Try it again, but follow the instructions Dr. Berg gives in the video, buddy. Best of luck!
45 y/o disgusted with anxiety and panic attacks. Did this 3 times and the first 2 I was under 20 seconds and the 3rd try about 21 seconds. Definitely need to work on my breathing.
I found myself nodding to everything Dr Berg said. My mum has emphysema and has just recovered from pneumonia. She constantly has her mouth agape and I m constantly telling her to breathe through her nose. I also encourage her to do Box breathing. Upon admission to hospital the oximeter read 52 per cent oxygen saturation. I have no knowledge how she survived but she did and I m grateful she did. Dr Berg is always my go to!
45 seconds. I was meditating everyday this winter focusing on the box breathing and slow, controlled breathing and I know it was higher than that, then. It seems like the breathing exercises really balance the mind as well as the physiological cell functions of the body. Thank you.
Didnt know breathing exercise really worked. I know some people told me to Meditate but it just made me sleepy lol. I just did this test and mine was 10secs 😢 I most definitely need to do something because I have asthma too
90 seconds. Doing long walks outside 12+ km/day. Standing on the nails on the daily basis (~1 hour in total. Quit alcohol 43 days ago. Stopped smoking 7 days ago (used to smoke two years in a row. Thought it was releasing my stress… how wrong I was) Thanks Dr. Berg for the valuable content!
My grandpa lived through several wars, survived tuberculosis during WWII and many other lesser diseases, drank and smoked like a chimney (wouldn’t want to live any other way), lived normally to his mid eighties. While he wouldn’t recommend smoking to us kids, he insisted on: 1. opening windows first thing in the morning to air the house no matter what weather. In fact when it rains open immediately to get all the benefits (and if possible sleep with a window crack open, I always do it) 2. walk everywhere you can and for at least an hour. Once he couldn’t walk with the same vigor, he said this was not good and he’s life was ending (and it did couple of years later). 3. Sing, dance and be merry as much as possible. We forget the power of group singing today and think that good times are about drinking and shouting over each other in bars. Greeks dance and break plates for a reason to show the Hades that they are still alive:) 4. Conversation from mild to tempered, you got to release your thoughts, avoiding it is unhealthy That was him, despite everything, he knew how to live better than so many insecure hypochondriacs today.
Ωραίες οι πληροφορίες που μας δώσατε!Κάποιες τις ακολουθώ και εγώ.Συγκινητική η αναφορά στον παππού σας.Σας εύχομαι τα καλύτερα.Χαιρετίσματα από Ελλάδα
Internet number was 15… My pulse ox is 97 My HR is 93 I have felt with triad asthma for 40 years but I continue to try and work with my lunges. I do box breathing but I do it for longer. After polyp surgery I am able to breath through my nose now. Love your videos.
I found this information several years ago and it changed my life. I was hyperventilating all the time thinking it's good to oxygenate cells but i was my weakest during that time. Ever since knowing the role CO2 had in this made all the positive changes to my mind and body. I recommend reading about the buteyko method and read a book called "the oxygen advantage".
Love your work thank you so much. I am a new subscriber as of Wednesday and on Thursday I gave up sugar thanks to you. I appreciate all your hard work.
I'm in my 60s. I recently started swimming laps in 25 meter pool (after many years of sedentary lifestyle). I've been breath training, and can now easily swim a length without taking a breath. My fitness has dramatically improved.
DR BERG This is a great video! Before a botched surgery (causing Open/Empty Nose Syndrome) I always had a 99% O2 level. I suffer 24/7 because I can't breathe through my nose without horrid pain. PLEASE DO A VIDEO on OPEN/EMPTY NOSE SYNDROME.
Here’s something beneficial that I should still be doing especially at my age. Using breathing and relaxing the body to put yourself to sleep in less than a minute for an afternoon nap for me 30 minutes was perfect and the BEST rest! It takes practice but you can lower you pulse in the process to 30-40 bpm. I used to start with the number10 counting down slowly exhale and start the count slowly with each number you concentrate on relaxing every muscle next breath next number concentrating on being more relaxed with each count, you get better with practice with time you will find you lower your pulse without the sleep, when I was in my 20’s a little while ago I believe 1975 “laugh” I was working in the union in Tucson instead of lunch I would get my rest! After a fall that method kept me from bleeding out on the medi-flight. Would be nice to converse with you in person and face to face someday. Thanks again for your revealing knowledge! As a side note minutes 2+
Learning how to breath properly is the most important thing a human can achieve. It changes your mental state, giving the person the ability to handle stress, perform longer and generate infinite energy and focus throughout the day. Breathing technique can change a person's life giving them self awareness and calmness. I highly recommend adding this to your everyday practice.
Dr. Berg, thanks for sharing your knowledge with us!)But I have a question about sun creams: do we really have to put sunscreen on our face every day as all media recommend today? And how about having a holiday at the seaside? How much and what kind sunscreen do we have to use? I hope you will find time to create and share a video about that.
Sun doesn't cause cancer, it's sunburns that do. You don't need sunscreen (toxic) if you've built up a tan by being in the sun a lot when the rays are weaker. Also sunglasses are not necessary
I am a big fan of you Dr. Berg. watching your videos on regular basis & implementing in my daily routine. I am following this breathing techniques since long & getting the benifits in my running routine as well. I am 49 now & my average inhale time is 82 holding is 82 & exhale is 82 This technique as prescribed by Dr. Berg has a fantastic helth benifits. Thanks a lot for giving the scientific details of the same. 👍.
Actually, the way you check CO2 tolerance is by taking a deep breath in and then quickly exhale all your air and HOLD your breath. Average healthy people can hold their breath for about 30 seconds after complete exhalation. You can do it the way Dr. Berg says, BUT it is very inaccurate because everyone can exhale at a different rate. However, IF you exhale ALL your air and then HOLD your breath, there is no cheating and it is a very accurate way of checking your CO2 tolerance. BTW, I am an exercise physiologist with over 28 years of training and I have an extensive background in sports medicine and integrative functional medicine.
My count was 52 exhalations Dr. Berg. I surprised myself. I used to do the mouth taping a while back but I didn't keep it up. I also practice the ,4 ,7,8. I breathe in for 4, hold for 7, exhale for 8. I sleep with my windows open. I fo light aerobic exercise and I just got a trampoline for seniors Lol! It has a handlebar. Every little bit helps I say. My room and my and the back porch are my gym. I walk outside and the park is my outdoor gym. Extra added D3 I think. Thank you for the videos. Very helpful.
I do box breathing while meditating. 7-7-9-7, 2 breaths a minute, while keeping my HR to 60 bpm. The 9 seconds between the out-breath and the next in-breath is where the magic takes place for inner transformation. I'm 61 and it's taken decades to reach a high level of control. Start easy and allow the control to increase organically and slowly.
That's fascinating. I've been doing 4-8-12, as suggested by De La Rosa in "The Monkey Is the Messenger," when I meditate before bed. So relaxing. I will try it your way tonight. I will try to be patient but I'm 67 and may not have decades!
Wouldn't that be 7-7-7-9? Just trying to clarify. When is the 9, after you've exhaled? I also thought of box-breathing when I heard him in his video. Very calming! And I suggest anyone try it. I just do the standard 5-5-5-5.
@@spidavenom4 7 seconds breathing in, belly breathing, pause for 7 seconds, 7 seconds breathing out, pause for 9 seconds. That's a 30-second cycle. I started in the 70s with 5-5-5-5 as directed by my trombone teacher as one of the techniques to improve breath control.
Just over 50 secs. I've been taking cold showers and cold dunking for years. I'm now trying to integrate wim hof at least in the morning, mouth taping, longer slower runs at aerobic heart rate. Keep on keeping on folks!
I'd like to add a tangential perspective to Dr Berg's fantastic video. I am a healer that helps folk with childhood trauma. I have noticed that the reason why people are mostly upper chest breathers is because if we breathe deeply we begin to fully inhabit the body and when we do all the emotions we stuffed down as a way of coping as a child begin to be felt. So we instinctively restrict our breathing to the upper chest area. The trauma is also connected to the first breath we ever took - which for many was out of a safe warm area and into cold, bright lights, noise etc. So the associative memory of 'breathing' is one of fear etc. If you find emotions begin to arise, just keep breathing and feeling and they will dissipate.
Over 20 years ago, I bought Tony Robbin's program. He also endorsed what you labeled as box breathing but during jogging. Thank you for ABSOLUTELY NOT advising this. Not only did I nearly pass out but the anaerobic response i.e. cells spewing waste from the forced oxygen intake had me running for a bathroom. Once you build up your respiratory strength, adding it to exercise increases overall performance.
My resting heart rate is between 40-45bpm. I even get into the high 30s during sleep. Blood pressure is 117/64 last checkup. Cholesterol was 154. Calcium scan showed a 0 score. About to turn 42. How'd I do most of it? Nasal breathing....fish oil.....and moderate exercise to "keep the joints working." If I can do it, so can you bad ass people! God bless!
Great video! the last exhalation for me is at 12 sec so im in poor shape i guess. Im dealing with daily anxiety + fibromyalgia and b12 shortage. Gonna try your tips to see if it improves over time!
I'm at 33 for now and it's as good as any place to start improving. Forgive me if you've done one already but I would love to see a video on your process. Do you see it as a learning adventure? You have very consistently good content and I am a healthier person today for it. Thank you.
60 seconds at 72. I was always good at holding my breath. I have always breathed through my nose. My weight has been the same normal for 50 years. I will see if I can improve that.
31 seconds , I have COPD , age 70. The 3 second in/out thru the nose using diaphragm raised my blood oxygen up to 95%, an improvement . Thanks for the tip.
Yes, good question, because no made clear in the video, A plastic bag can do also the tric, but paper stays more firm. When you breathe out there is relative more CO2 in your breath. So the bag catch that CO2, which you then inhale again, raising the CO2 levels in your body.
Fascinating Dr. Berg!. This will be very interesting to experiment with this technique. You mentioned diaphragmatic breathing. Over the years I have been interested in this subject, being so fundamental to wellness. Also, I have noticed that most people (also me too sometimes) are habitual chest breathers (only using top part of lungs).. Just learning diaphragmatic breathing technique could help so many people, it is how we were ‘designed’ to breath, and how we breathed when we were young! Just notice how a baby breathes or your cat or dog.. Thanks again Dr. Berg!
I really enjoy your channel & have learned a lot! I am in my 70’s and have a plurality of health concerns! Raised 5 sons alone and went back to school to get my matriculation and then off to college and university earning my BScMSc and DSW! Your channel has increased my quality of life, my physical health and managing arthritis and sciatica-degenerative L4 & L5 -I fell off a horse that was 17 hands high during a full gallop when he got terribly spooked- Broke my jaw, compressed my spine and ended up with a mild concussion! This was the major creation of health issues! Thank You for what you do in relation to your continued work and research! 👵🏽☝🏾✨💖✨☪️✝️✡️
Max 40 at the moment. I’m 47 going towards a healthy weight - I'm working on it with keto diet - and bike an hour every day at least. I plan to improve this with your tips, my cells will appreciate for certain. Thank you!!
I could breathe out only 43 seconds. Thought I would be able to do more as my longest breathhold has been 3,5 minutes and my oxymeter reading is 99% which are not that bad. Probably should practice boxed breathing to increase CO2. Thanks for the video. And it's great that we now have a new website for buying Dr Berg vitamins in UK. I bought some a couple of days ago.
Thanks for the information! I'll use the ideas and the link provided to improve my score. Scored under 20 but knew I had respiratory problems from years of bad GERD that caused wheezing. My watch has a pulse ox that generally reads 96% but dips lower when stressed or fighting a cold. Been doing Methylene Blue (and cardio) since your helpful video on that. Can't sleep with open windows due to allergies.
I managed 50 secs. Thought it would be even worse due to chronic stress but I'll definitely work on decreasing my stress and underlying anxiety via IFS therapy, creative arts theraphy, breathing, supplements, mindfulness and meditation and nature walking.
I am so happy I found your channel. I've learned so much that I didn't know about my symptoms and what foods to eat, and what foods to leave. I've forgotten most of what I learned in college but maybe, because I took anatomy and physiology, chemistry and biology when in college, I get what your saying right away. I love how you explain things so anyone can understand. And people who don't want to hear the scientific details about how, can just listen to the parts that tell us the why and what. None of the doctors I've been to offer the years (I'm 69) have ever talked to me about any of what you talk about. Thank you for your hard work and for sharing it with us. I'm looking forward to eventually getting of these meds and feeling better.
Thank you for this video. I believe I get Anxiety attacks once every 6 months or so, but it has not been diagnosed. I have Ebstein's anomaly and so I believe this is the cause. Your video seem to strengthen my own suspicions. Thanks for the test, I manage to go around 20-21 seconds, which I guess is good for me. Thanks for doing such a good job with your videos.
95 seconds. This is interesting because my cardio is not that great. I do however start every day with 30 deep breaths combined with and followed by deep exhale breath hold. Basically Wim Hof method. I do a bit of cardio, mainly yoga, flexibility.
I must have gotten information from the sleeping video because the first things you mentioned about breathing through your nose, pacing ect are all things that I already do. The boxed breathing technique is new to me and after trying it definitely had an affect on my body’s rhythm and based on the other techniques like pacing your breathing to de-stress and sleep, that means I know it’s doing something.
Proper breathing is basically a form of meditation as the primary benefit is increased oxygen to the brain. Box breathing is one form. It helps me a lot by keeping me relaxed and more energetic throughout the day with increased stress tolerance. It's also great for the brain.
Question.... I had very bad panic attacks and ended up in emergency rooms and ambulances. They thought I was having a stroke! Thank you EMT'S for telling what a doctor wouldn't tell me, how to breath while stressed!
Thank you very much. My CO2 in my blood work has been low for about 2 years now. It all started with a massive heart attack and breast cancer. I've gotten through all the treatment and I'm working on getting better. I have been wondering what I could do about my CO2 and O2 levels
One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!
I'm at 12 seconds. I tested twice and it was the same both times. I'm really surprised it's so low. I've been exercising quite a bit the last three years or so, and I'm pretty sure my mouth is always closed while I sleep. What can I do to increase my time?
Another thing I've noticed helps with my O²/CO² and anxiety is breathing into the stomach. You'll know you're doing it right when your stomach, not your chest, is expanding. Imagine that breath going all the way down into your stomach. It's also helped with indigestion for me and many others.
26 seconds. I started box breathing at intervals of three seconds, and built up to intervals of eight seconds. Lung capacity improved greatly, Sleep, and next day mental and physical energy improved noticeably
My breathing slows right down when I sleep, some people freak out thinking I am dead,because they can't see me breathing,and I am a very quiet sleeper as well,so that might be why they worry. I don't stress about much,if anything.
I so do the paperbag and breathing exercize by inhaling through nose, keep it in for 5counts and then breathe slowly out and by this we become stressless🎉Thankyou for all your insight as we so agree to many🎉I'm so glad I've invested in my health, seen as my 1st priority and wish more to do the same for inner peace and joy
Thanks Doc. From the bottom of my heart. I suffer from P. V. S. And panic attacks. I do know quite a lot, myself. But I've learnt 2 extra things today. Buddha bless your work.
thank you so much, Dr Berg. Vitamin E is also good for utilizing oxygene I read. It is said you will get no scars from surgery or similar if you put vitamin E around the vicinity of the wound, not directly of course. It worked for me, I had surgery on my finger and did that and today there is no absolutely no scar. Scars develop when the wound does not have enough oxygen while healing
Great for burns as well. The pain you feel is partly due to the skin not getting enough oxygen. I had a 3rd degree burn and did not scar because I used vit e.
@@brittalbach416 it was 35 years ago. I fell asleep on a sunbed. Next day my skin started to peel off and bleed. Most of it was 2nd degrees but there was small deeper patch. I had read about the vit E in a book. It took many weeks and my skin is still very sensitive and thin years later but thankfully no scarring.
@@amandafrancis9168 wow, then you were really lucky. I never underestimate the sun after I suffered a sunstroke years ago. My burns were minor but I had to vomit and could hardly think anymore, and fainted. Luckily you did not keep any scars and had the vitamin E. Strange that the skin thinned out for good
First of all, thank you Dr. Berg for another great video!!! Greetings from Spain. I'm at 50 seconds. I've been practising yoga and pranayamas for many years and some time back I incorporated Wim Hof and other breathwork techniques that for sure have helped me with the Co2 tolerance. I recommend to check out the Buteyko breathing tecnique .
I am at 48sec, 60 years of age, doing a lot of walking and hiking. Done this today with a heavy cold, will test again when I am better, should get close to 60. Great test.
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Hi, is the out breath done through the nose also?.. or is out through pursed lips ok?
@@ryanmcilroy7462nose
Live by the sea at sea level. This was known by physicians to be healthy and was practiced as early as the reign of Queen Victoria
Dr Eric berg please make a video of Rami Nagiel and why he followed all the right nutrition rules and still died of cancer lol
My thought exactly
I have practised the Wim Hof method for 4 years. I suffered from asthma for 35 years. Salbutamol and Seretide 250mg. I am now asthma free and breathe better than when I was in my 20's. Great advice as always Dr Berg 🙏
Fantastic! Where you practising the breathing exercise only? or with cold plunge? How many times a week? Thanks 🙏
Yes, I was thinking about Wim Hof too. Only tried his method a bit as I wasn't trying to cure anything and I'm feeling pretty healthy. Same goes for Dr. Berg's advice. I guess I do a bit of everything... And it seems to work quite well.
@@pierrevdb I do breathing exercises , what I have found is I am more cold tolerant, I do not need to bundle up so much in the winter. Just a sweater in some of the coldest weather is sufficient.
I used to have exercise induced asthma but I now eat very healthy and exercise
@@pierrevdb BTW multiple times a day with Wim Hof.
Here are a few of the best ways to increase oxygen in the cells:
• Sleep with the window open
• Put plants in your room
• Spend time outdoors
• Do aerobic exercise
• Take methylene blue
However, there is an interesting trigger that increases available oxygen in the cells: CO2. Carbon dioxide is not just a waste product-it tells the body to release oxygen.
You can use an oximeter to check your oxygen saturation, which should typically be between 95 and 99.
A few ways to increase CO2 in the body are to breathe through your nose and to slow your breath, balancing your inhalation and exhalation.
Increasing your CO2 can potentially help with certain concerns, including:
• Stress
• Anxiety disorders
• Panic attacks
• Inflammation
• Depression
• Low endurance
• Respiratory problems
How to test your carbon dioxide tolerance:
1. Lay down on your back-inhale through your nose for three seconds and exhale through your nose for three seconds. Do this three times.
2. On the fourth time, expand your lungs, and breathe in as much as you can.
3. Slowly let the air out and start timing how long it takes until you run out of air.
4. Record the time it took from when you started letting the air out to when you ran out of air.
80s : elite " ay caramba! "👍🏿
How to increase CO2 tolerance:
1. Breathe through your nose
2. Practice diaphragm breathing
3. Practice box breathing
4. Practice holding your breath (supervised)
Thank you Dr Berg! 🐱👍🏿
31. I thought that I would do better than that. But if I really think about it, it makes sense.
Thank you
None of it makes sense. I am a semi-elite cyclist, I can ride up Alpe d'Huez without breathing heavily, as if I were strolling in the garden. Waking HR is 45, I do intensive sport most days - and I did 7 SECONDS on this test.
@@christrickett3291 you can't hold your breath longer than 7 seconds? You need to go get that checked out.
@@pjaworek6793 You are not holding your breath. You take a deep breath (after the 3 prior breathes) and slowly let it out of your nose, this is when you start the countdown while letting the air out. Then after you timed it check his chart of where you stand. I guarantee he is breathing out longer than 7 sec. he just probably misunderstood the directions.
Age 61 and got 81. Wim Hof 3 round breathing every day for 2 years and added one mile treadmill run twice a week. Oxygen level at 100% last Dr checkup in April. Thank you so much for your vid’s. You are my go-to guy.
Thank you for making me cry. Got a severe case of the c 3 years ago, and have been doing lung excercises two times a day for two years now. I got 75 seconds! My lungs are back!!
76 I’m an athlete as you can probably tell but honestly the breathe work really helps. When I was meditating and doing breathe work regularly my breathe and overall control was significantly better. You control your breathe you control your inner state. Thank you for the video this gives me even more incentive to throw back in daily meditation. Meditation/breathe work really does help you across the board with athletics.
God bless you
83 seconds at 57. Was a mouth breather until I learned that nose breathing increased O2 by 10-20%. Having narrow nostrils, discovering nasal dilators was a godsend. Workouts (been an avid rower for year and a half now...) all of a sudden weren't so hard as I could get the oxygen I needed to perform. Pre-covid I was obese at 230lbs. Today I'm 160 and in fantastic shape. Appreciate all your advice and information. Very useful. Keep doing what you are doing. 😉
GO ALTON!! Congratulations on your health successes!
110 seconds age 36 height 6’5 weight 312 lbs. I train moderate I would say.
People would be better off maintaining the nutrition that their bone marrow requires. Its why fat people can't breathe in hot temps, their hemoglobin unravel from the heat and less oxygen is transported through the blood stream. ...when your bone marrow degrades limiting the amount of oxygen producing cells you need, GAME OVER!
Great job!!!
Yay for nasal dilators, wish more people were aware of benefits.
I’m at 40 seconds I’m 49 and at a healthy weight and walk outdoors an hour every day I plan to improve this with your tips. Thank you!!
Been practicing breath•work, meditation for a few years an gave this test a go, I ended at 01:10.95. I use to experience anxiety, depression, and inflammation until I started practicing mindfulness, meditation, and yogic breathing exercises a few years back. There are no words to express how life changing these practices were for me. Thank you for posting this video and sharing this knowledge.
When you are breathing out on the last breath that you are timing, do you breathe out of your mouth?
@@kareemaboor2103 no my nose, I should try a mouth exhale though to see what I get on my time
I hope you are physically fit. I am obese and have visceral fat around my tummy. And this exhale timing of mine is just 6-7 seconds. I also get panic attacks.
Hi....same here. How do u practice mindfulness? Pls advice
on my last deep breath I started exhaling out of my anus and all the plants around me died.
Hit the minute mark! Happy and surprised! 56 y.o. woman, dancer, athlete, lifts weights. Gonna work on hitting 80 sec. Thank you for the great video on improving oxygen levels. Appreciate your advice! 😄
I’ve been talking about this with my friends past couple of days . People with trauma have really short rapid breathes and people that are in the present tend to breath slowly and steady. It’s insane how we are just simple machines and we tend to over complicate healing . Thanks Dr Berg. Kudos for being a Dr that really care about health and being conscious
We indeed are biological machines. Our trunks are an "energy chemical plant" supplying the limbs and brain with what they need to function. All of what is in your torso could be done away with if "blood" with enough oxygen and energy to burn in it were able to be delivered in just the right quantities s per the demands of said limbs and brain. I wonder what human beings will really be like in a thousand years or so.
Yes, we are just biological machines, and it's incredible how much change some small things can do.
Wishing you the best.
I'm an old man. Whose going to get me up from the floor?
Your videos are helping me beyond belief.
Thanks Dr Berg!
I would get you up. Do this while company is over or call a friend.
Fresh air and sunlight can help improve our well being across multiple areas, from making us feel happier and more relaxed. You are truly a remarkable doctor and professional that we respect and trust. Thank you so much for making this world a much better and more cheerful place ❤ .
I’ve saved this, I tried it and I’m under the 20 seconds :( so I will watch again I do suffer from panic attacks not as much as I used to and I’m looking forward to not having any. Thank you Dr Eric
No problem. Hope this will help you.
What's your Instagram 🙏
Let me save you some trouble with those panic attacks 😊 I've had them for 30 years and was finally introduced to the 4,7,8 breathing technique. You want to breathe through your nose for a count of 4, hold it for a count of 7, then breathe out through the nose for a count of 8. Do this 4 times and then relax. It will trigger your body's parasympathetic nervous system and calm you down. I started doing this while lying down, but I can do it now sitting up just as well. I PROMISE you it will work! Give your body about 10 minutes to stay in that lying down position and just breathing normally and you'll start to feel the body relax. ♡
@@satyam168 under the main heading………there is a “more”. Click or touch will open a new window where you can find all his activities including Instagram.
@@curiousc9259 you are right about to activate parasympathetic system. I do exhale slowly through mouth rounded and empty lungs……hold…..instead of through nose, and then repeat. In yoga, there are many ways of breathing n exhaling via nose.
Ps. Using your suggestion using baby shampoo with salt water cleared up sinus problems I’ve had all my life with 2 - 3 rinses plus I got nasal spray with salt, xylitol and grapefruit seed extract has made me believer that life can be great gain. Thanks Doc, you’ve turned this Vietnam veteran into believing their is still hope to lead a fantastic life. I just need a blue print to follow !!!
Where did you get the nasil spray? I would like to try, thanks!
I've been practicing this since discovering breathing techniques and meditation in 91. I would get terrible anxiety and persecutory delusions. Was likely becoming a psychopath in all honesty.
Meditation and breathing techniques helped me overcome it all. I can go 2:45. I'm 54. I have a body that professional athletes are often envious of because of the maturity of my physique. I believe it has saved me from some chronic illnesses that I believe I felt the onset of and used breathing and percussive treatment on myself to precisely activate my immune system to the area of concern. I improved my vision in that way. I have eye exams that prove it. Power of the mind is unlocked thru breath and light 🌞🙏
Excellent lesson Dr Berg. Thank you.
100s at my 3rd attempt !
I used to suffer from long covid symptoms, i guess im much better now
Thank you dr
47 seconds. Years ago, as a diver, we learned this technique as a way to conserve air. I'm kind of surprised that I can still do it. I was in my 30's, now in mid-60's. Excellent video too! Thanks.
Interesting, I tried again, doing the 4x4 Box. Then took the big breathe and got 60sec. Yes, I'll be doing this more and also trying to get my wife to do it too. (She has a stressful job).
I’ve been taping at night and whet a HUGE difference it is making. Had NO idea I’ve been breathing wrong most of my life! It has made me a much calmer person. You have no other choice but to be calmer when your breathing is slower and deeper! Happens automatically! Thanks once again, Dr Berg! ❤
How we are supposed to breathe? What is the correct way?
@@mehdiasghari7633 through the nose. That is literally what the entire video is about
I really need to breathe 🧘♀️ through my nose 👃 more
@@MizzBee13 aha ok. You mean you were breathing through mouth before?
"taping" ?? Tape your mouth shut ??
71 seconds at 51 despite hypoxia issues due to collapsed sinus valve/ sinus/ sleep apnea issues. I've been doing P90X the last few months which is a pretty extreme program and has helped greatly. I also eat very clean, do NeilsMEd nasal cleansing, and do not have weight issues. Thanks for all your very informative videos.
@Helene Notmany of t'hem but I will. Thanks!
Yay! I hit 51 on my 1st try! Thank you for the info. Currently doing Healthy Keto and IF, and soon back to regular exercise. I'm recovering from a brain injury, and you are SO HELPFUL. I appreciate you!:)
You mentioned the Oxygen Advantage book awhile back. I have used the nasal breathing technique ever since. Thanks to the app I find changing breathing techniques much easier. My exercise induced asthma is slowly improving. I am so grateful you mentioned the book. Thank you.
I am a QiGong instructor and very much appreciate your bringing breath into the health mix. James Nestor talks about the lost art of breathing in his book Breath. Great read!
I also do Wim Hof. 65 sec
QiGong and Tai Chi is the best low-impact exercise I found. It helped heal my sciatica within 3 months which I suffered from for 3 years and I avoided surgery.
Love qigong! ❤️
16 seconds… I knew I have poor respiratory health, I’m in pretty good shape but my lung capacity has always kept me from pushing myself; feel exhausted just from doing that. I’m going to keep trying this :)
I rode up Alpe d'Huez recently without getting out of breath, I am not an elite cyclist but very good. And in this test I did 7 seconds. It's like the hundreds of other quick tests round for this and that, just an average guide for the average person and not definitive in any way.
53
I'm over 50- an at-home mom -
I try to get out and walk every day and have always been a walker. I have been unsuccessfully trying to get a better diet and workout routine going and lose about 15 pounds.
This breathing exercise was very relaxing- this will definitely help- thank you Dr. Berg!
I did 7 seconds and I am a semi-elite cyclist.
@@christrickett3291 thanks for sharing that.
@@lorrainetaylor8570 For any possible further interest, this was my full post on the main thread........ Well I did 7 seconds but I am a high-level cyclist who can ride up Alpe d'Huez without getting out of breath, regularly feature high up the rankings for my age group on Strava, don't suffer from asthma or anything like that, my resting HR is 55 and at night it can drop to 45. This test might be a good guide but it's not prescriptive, everybody is different. Maybe small lungs can be more efficient than larger lungs, in the same way that a big man is not always stronger than a small man. Uptake of oxygen into the blood stream doesn't necessarily depend on size, although perhaps it might often benefit from it. PS I don't smoke.
I'm some what surprised honestly. I did it 3 times to make sure, and each time it increased. 75 seconds was my third attempt. This year has been amazing and it all started with a video of yours on Apple cider vinegar. I appreciate you Dr. Berg. Thank you
HOLY MOLY! I knew I was bad at breathing, but I am ~13-14 seconds (40yo). Will be working on this. Thank you, Dr. Berg :)
Relax, I'm a high-level cyclist and I did 7 seconds.
Thank you for sharing, was worried if i was the only one poor.. will focus on breathing from today
I did 13 secs. And I'm also working on this.
@@christrickett3291 thanks for this I'm not the only one. You gave me hope. Im a runner but I can only do 4 seconds
I did 26, but now I know why I can't run long distances.
Russian astronauts were instructed to use a method of breathing called the Buteyko method to use oxygen more efficiently while in the space capsule. I’ve been doing this method, but I do it for 30 to 60 seconds while walking or exercising. The carbon dioxide helps increase the oxygen levels in the body.
Yes. Buteyko is amazing
Memo: Space is fake. We live in a flat interactive matrix. Nasa and all space agencies are liars.
It is good
Wow I’ve been thinking about this a lot. Thank you Dr. For all of the amazing and insightful videos everyday. You’re a blessing to the RUclips health community!
No problem. Happy to make videos that can help you all.
Chlorella!
@@AldousHuxley7does chlorella do the same?
I am 52 I am actually under 10 seconds. Long term stress and anxiety has for sure been an issue for many years. I have reduced as much stress as I could control in the last year. I also started IF 19/5 and Omad which has helped greatly. Over the last year I again started exercising 4 to 5 days a week. I do 1 hr total of cardio. 30 min on the bike, 30 on the eliptical. No issues with doing the cardio or lifting weights. My weight loss has been consistent and my anxiety is much improved. My hand tremors have stopped and my sweating has significantly reduced over the last year also. Unfortunately, some uncontrollable stress still remains. I have been trying to focus on breathing through my nose more.
Yep I'm in the same boat. Been using nasal dilators and mouth tape some nights. Helps but I'm going to focus on it more.
I did 7 seconds and I am a high-level cyclist, I can ride for hours in mountains without getting out of breath.
@@alycep.5886 I forgot about those. I have tried the nasal strips in the past. They did help... Thx
@@christrickett3291 yeah, i tried the test like 3 or 4 times and I was getting closer to 8 sec. I never was a smoker and I was very active in sports and bike riding growing up. Maybe doing those activities in the past helps me even today. I am not sure what to make of the test other than maybe we are some in shape overstressed individuals..lol
@@Xryder15 Nasal dilators are soft reusable vents/tubes that go in the nostril. Cheaper than strips.
Incredible! You managed to squeeze in the most important ancient breathing techniques from all over the world and history and were able to explain it from a scientific perspective! Thank you so much for sharing 🙏.
I love box breathing and I also love Pranic breathing, which is where you inhale using the three part breath for a count of six, hold for a count of three, exhale to a count of six, hold for a count of three. The three and six are flexible, the important thing is having your inhalations and exhalations twice as long as your holds.
Got between 24 and 27 seconds. Breathing out slowly and evenly is challenging 😂. After pushing my belly up on the breath in I found that slowing lowering it helped not breathe out too quickly. I will work on improving this
55 seconds on slow exhalation of breath after three inhalation and exhalations. Over 70 years old; keto-leaning diet with intermittent fasting. Thank you for this information. I watch your videos regularly.
Wow. You're something else.
.... I actually did this exercise again the correct way of doing the slow exhalation. I lasted 55 seconds doing that; a lot less than when "holding breath". Sorry for not paying better attention.
Are we supposed to hold the breath? I thought he said exhale slowly. Confused.
@@IloveCamels335 yes, the task was to breathe out, slowly, and no stopping. Until out of air. Holding the breath was not the task.
@@GlennSchuyler You held your breath for 130 seconds??? Uhm . . . . Glenn . . . . . *you aren't supposed to hold your breath* . . . . that's not part of the exercise. Dr. Berg actually says verbatim, " _you're not gonna want to hold your breath, you're not gonna want to pause_ " ( timestamp 6:31 ).
But that explains your 95 second record there LOL!.
Below here, there's a 50 year old ironman triathlete marathon runner who posted a 105s time. I understood that.
NOW I understand your post. Try it again, but follow the instructions Dr. Berg gives in the video, buddy. Best of luck!
45 y/o disgusted with anxiety and panic attacks. Did this 3 times and the first 2 I was under 20 seconds and the 3rd try about 21 seconds. Definitely need to work on my breathing.
I found myself nodding to everything Dr Berg said. My mum has emphysema and has just recovered from pneumonia. She constantly has her mouth agape and I m constantly telling her to breathe through her nose. I also encourage her to do Box breathing. Upon admission to hospital the oximeter read 52 per cent oxygen saturation. I have no knowledge how she survived but she did and I m grateful she did. Dr Berg is always my go to!
45 seconds. I was meditating everyday this winter focusing on the box breathing and slow, controlled breathing and I know it was higher than that, then. It seems like the breathing exercises really balance the mind as well as the physiological cell functions of the body. Thank you.
Didnt know breathing exercise really worked. I know some people told me to Meditate but it just made me sleepy lol. I just did this test and mine was 10secs 😢 I most definitely need to do something because I have asthma too
90 seconds. Doing long walks outside 12+ km/day. Standing on the nails on the daily basis (~1 hour in total. Quit alcohol 43 days ago. Stopped smoking 7 days ago (used to smoke two years in a row. Thought it was releasing my stress… how wrong I was)
Thanks Dr. Berg for the valuable content!
My grandpa lived through several wars, survived tuberculosis during WWII and many other lesser diseases, drank and smoked like a chimney (wouldn’t want to live any other way), lived normally to his mid eighties. While he wouldn’t recommend smoking to us kids, he insisted on:
1. opening windows first thing in the morning to air the house no matter what weather. In fact when it rains open immediately to get all the benefits (and if possible sleep with a window crack open, I always do it)
2. walk everywhere you can and for at least an hour. Once he couldn’t walk with the same vigor, he said this was not good and he’s life was ending (and it did couple of years later).
3. Sing, dance and be merry as much as possible. We forget the power of group singing today and think that good times are about drinking and shouting over each other in bars. Greeks dance and break plates for a reason to show the Hades that they are still alive:)
4. Conversation from mild to tempered, you got to release your thoughts, avoiding it is unhealthy
That was him, despite everything, he knew how to live better than so many insecure hypochondriacs today.
Ωραίες οι πληροφορίες που μας δώσατε!Κάποιες τις ακολουθώ και εγώ.Συγκινητική η αναφορά στον παππού σας.Σας εύχομαι τα καλύτερα.Χαιρετίσματα από Ελλάδα
Internet number was 15…
My pulse ox is 97
My HR is 93
I have felt with triad asthma for 40 years but I continue to try and work with my lunges.
I do box breathing but I do it for longer. After polyp surgery I am able to breath through my nose now.
Love your videos.
Dr. Berg a big big thank you on behalf of every person who's health problems turned into health progress😊
I found this information several years ago and it changed my life. I was hyperventilating all the time thinking it's good to oxygenate cells but i was my weakest during that time. Ever since knowing the role CO2 had in this made all the positive changes to my mind and body. I recommend reading about the buteyko method and read a book called "the oxygen advantage".
Love your work thank you so much. I am a new subscriber as of Wednesday and on Thursday I gave up sugar thanks to you. I appreciate all your hard work.
Thanks for the sub. Very good at cutting out sugar. Keep up the good work!
I'm in my 60s. I recently started swimming laps in 25 meter pool (after many years of sedentary lifestyle). I've been breath training, and can now easily swim a length without taking a breath. My fitness has dramatically improved.
DR BERG This is a great video! Before a botched surgery (causing Open/Empty Nose Syndrome) I always had a 99% O2 level. I suffer 24/7 because I can't breathe through my nose without horrid pain. PLEASE DO A VIDEO on OPEN/EMPTY NOSE SYNDROME.
Here’s something beneficial that I should still be doing especially at my age. Using breathing and relaxing the body to put yourself to sleep in less than a minute for an afternoon nap for me 30 minutes was perfect and the BEST rest! It takes practice but you can lower you pulse in the process to 30-40 bpm. I used to start with the number10 counting down slowly exhale and start the count slowly with each number you concentrate on relaxing every muscle next breath next number concentrating on being more relaxed with each count, you get better with practice with time you will find you lower your pulse without the sleep, when I was in my 20’s a little while ago I believe 1975 “laugh” I was working in the union in Tucson instead of lunch I would get my rest! After a fall that method kept me from bleeding out on the medi-flight. Would be nice to converse with you in person and face to face someday.
Thanks again for your revealing knowledge! As a side note minutes 2+
I can't believe it!. Just to confirm.. are you timing the final exhalation round or whole inhale/exhale cycles
I made it short and at the end on purpose, the exhale. Ex triathlete, underwater distance. Still run a lot, well no where as much as I used to!
@@Iamtheclip 👍
Learning how to breath properly is the most important thing a human can achieve. It changes your mental state, giving the person the ability to handle stress, perform longer and generate infinite energy and focus throughout the day. Breathing technique can change a person's life giving them self awareness and calmness. I highly recommend adding this to your everyday practice.
Dr. Berg, thanks for sharing your knowledge with us!)But I have a question about sun creams: do we really have to put sunscreen on our face every day as all media recommend today? And how about having a holiday at the seaside? How much and what kind sunscreen do we have to use? I hope you will find time to create and share a video about that.
Sun doesn't cause cancer, it's sunburns that do. You don't need sunscreen (toxic) if you've built up a tan by being in the sun a lot when the rays are weaker. Also sunglasses are not necessary
I am a big fan of you Dr. Berg. watching your videos on regular basis & implementing in my daily routine. I am following this breathing techniques since long & getting the benifits in my running routine as well. I am 49 now & my average inhale time is 82 holding is 82 & exhale is 82 This technique as prescribed by Dr. Berg has a fantastic helth benifits. Thanks a lot for giving the scientific details of the same. 👍.
Actually, the way you check CO2 tolerance is by taking a deep breath in and then quickly exhale all your air and HOLD your breath. Average healthy people can hold their breath for about 30 seconds after complete exhalation. You can do it the way Dr. Berg says, BUT it is very inaccurate because everyone can exhale at a different rate. However, IF you exhale ALL your air and then HOLD your breath, there is no cheating and it is a very accurate way of checking your CO2 tolerance. BTW, I am an exercise physiologist with over 28 years of training and I have an extensive background in sports medicine and integrative functional medicine.
Video saved for future reference. Thx Doc. You're an absolute legend, with all these videos you make.
My count was 52 exhalations Dr. Berg. I surprised myself. I used to do the mouth taping a while back but I didn't keep it up. I also practice the ,4 ,7,8. I breathe in for 4, hold for 7, exhale for 8. I sleep with my windows open. I fo light aerobic exercise and I just got a trampoline for seniors Lol! It has a handlebar. Every little bit helps I say. My room and my and the back porch are my gym. I walk outside and the park is my outdoor gym. Extra added D3 I think. Thank you for the videos. Very helpful.
I do box breathing while meditating. 7-7-9-7, 2 breaths a minute, while keeping my HR to 60 bpm. The 9 seconds between the out-breath and the next in-breath is where the magic takes place for inner transformation. I'm 61 and it's taken decades to reach a high level of control. Start easy and allow the control to increase organically and slowly.
That's fascinating. I've been doing 4-8-12, as suggested by De La Rosa in "The Monkey Is the Messenger," when I meditate before bed. So relaxing. I will try it your way tonight. I will try to be patient but I'm 67 and may not have decades!
What are these four types of breaths you’re taking?
Wouldn't that be 7-7-7-9? Just trying to clarify. When is the 9, after you've exhaled? I also thought of box-breathing when I heard him in his video. Very calming! And I suggest anyone try it. I just do the standard 5-5-5-5.
@@miriamfalk7139 Be gentle with yourself. Love and light.
@@spidavenom4 7 seconds breathing in, belly breathing, pause for 7 seconds, 7 seconds breathing out, pause for 9 seconds. That's a 30-second cycle. I started in the 70s with 5-5-5-5 as directed by my trombone teacher as one of the techniques to improve breath control.
Just over 50 secs. I've been taking cold showers and cold dunking for years. I'm now trying to integrate wim hof at least in the morning, mouth taping, longer slower runs at aerobic heart rate. Keep on keeping on folks!
I'd like to add a tangential perspective to Dr Berg's fantastic video. I am a healer that helps folk with childhood trauma. I have noticed that the reason why people are mostly upper chest breathers is because if we breathe deeply we begin to fully inhabit the body and when we do all the emotions we stuffed down as a way of coping as a child begin to be felt. So we instinctively restrict our breathing to the upper chest area. The trauma is also connected to the first breath we ever took - which for many was out of a safe warm area and into cold, bright lights, noise etc. So the associative memory of 'breathing' is one of fear etc. If you find emotions begin to arise, just keep breathing and feeling and they will dissipate.
Your videos are the most informative and straightforward when it comes to our health. I was wondering if you could make one about PCOS?
Makes you wonder about the low (or zero!) Co2 agenda 🤔
Just another lie to keep us down. We are waking up.
Well reducing carbon could mean something else, couldn’t it…
Haha. No
It's about balance
Co2 what’s the 2 for .?
Or the power of 2
Over 20 years ago, I bought Tony Robbin's program. He also endorsed what you labeled as box breathing but during jogging. Thank you for ABSOLUTELY NOT advising this. Not only did I nearly pass out but the anaerobic response i.e. cells spewing waste from the forced oxygen intake had me running for a bathroom. Once you build up your respiratory strength, adding it to exercise increases overall performance.
Thank u thank u my daughter is asthmatic will let her know God bless u🙏
My resting heart rate is between 40-45bpm. I even get into the high 30s during sleep. Blood pressure is 117/64 last checkup. Cholesterol was 154. Calcium scan showed a 0 score. About to turn 42. How'd I do most of it? Nasal breathing....fish oil.....and moderate exercise to "keep the joints working."
If I can do it, so can you bad ass people! God bless!
i have no interest in a hr between 40 and 45, let alone 30s when i sleep.
Great video! the last exhalation for me is at 12 sec so im in poor shape i guess. Im dealing with daily anxiety + fibromyalgia and b12 shortage. Gonna try your tips to see if it improves over time!
You aren’t in bad shape. Some very small changes will make you see this. First get off the internet and find someone to give you a hug x
I did 7 seconds and I can ride my bike up mountains for hours on end without getting out of breath.
I'm at 33 for now and it's as good as any place to start improving. Forgive me if you've done one already but I would love to see a video on your process. Do you see it as a learning adventure? You have very consistently good content and I am a healthier person today for it. Thank you.
Thank you for all your teachings on health Dr Berg!!! You have saved my health and peace!!! You Rock!!!!!😊😊😊😊😊
That's nothing. Glad to help. Wishing you good health!
@@Drberg ❤️🙏😇
60 seconds at 72. I was always good at holding my breath. I have always breathed through my nose. My weight has been the same normal for 50 years. I will see if I can improve that.
31 seconds , I have COPD , age 70. The 3 second in/out thru the nose using diaphragm raised my blood oxygen up to 95%, an improvement . Thanks for the tip.
Amazing. Thanks for trying this out. Glad it helped you.
Good Morning , Dr Berg 🌞
Thank you so much for sharing this Valuable information with everyone , Have a wonderful day !
I always wondered why people used paper bags for when hyperventilating. Thanks Dr Berg.
You're welcome. Hope you enjoyed watching the video.
Yes, good question, because no made clear in the video, A plastic bag can do also the tric, but paper stays more firm. When you breathe out there is relative more CO2 in your breath. So the bag catch that CO2, which you then inhale again, raising the CO2 levels in your body.
Fascinating Dr. Berg!. This will be very interesting to experiment with this technique. You mentioned diaphragmatic breathing. Over the years I have been interested in this subject, being so fundamental to wellness. Also, I have noticed that most people (also me too sometimes) are habitual chest breathers (only using top part of lungs).. Just learning diaphragmatic breathing technique could help so many people, it is how we were ‘designed’ to breath, and how we breathed when we were young! Just notice how a baby breathes or your cat or dog.. Thanks again Dr. Berg!
I really enjoy your channel & have learned a lot! I am in my 70’s and have a plurality of health concerns! Raised 5 sons alone and went back to school to get my matriculation and then off to college and university earning my BScMSc and DSW! Your channel has increased my quality of life, my physical health and managing arthritis and sciatica-degenerative L4 & L5 -I fell off a horse that was 17 hands high during a full gallop when he got terribly spooked- Broke my jaw, compressed my spine and ended up with a mild concussion! This was the major creation of health issues! Thank You for what you do in relation to your continued work and research! 👵🏽☝🏾✨💖✨☪️✝️✡️
Max 40 at the moment. I’m 47 going towards a healthy weight - I'm working on it with keto diet - and bike an hour every day at least. I plan to improve this with your tips, my cells will appreciate for certain. Thank you!!
You can also look into Chlorine Dioxide as well.
I use Beta Red beet juice powder for oxygen uptake and beta alinine to help buffer lactic acid, both before long road rides.
Protect this man at ALL costs
I am at 62. Happy with that! I am 61 and do work out and eat mostly healthy. I will definitely practice this and share!
Honestly you’ve helped change my life man, thank you for all you share.
Glad to help!
I could breathe out only 43 seconds. Thought I would be able to do more as my longest breathhold has been 3,5 minutes and my oxymeter reading is 99% which are not that bad. Probably should practice boxed breathing to increase CO2. Thanks for the video. And it's great that we now have a new website for buying Dr Berg vitamins in UK. I bought some a couple of days ago.
Thanks for the information! I'll use the ideas and the link provided to improve my score. Scored under 20 but knew I had respiratory problems from years of bad GERD that caused wheezing. My watch has a pulse ox that generally reads 96% but dips lower when stressed or fighting a cold. Been doing Methylene Blue (and cardio) since your helpful video on that. Can't sleep with open windows due to allergies.
I managed 50 secs. Thought it would be even worse due to chronic stress but I'll definitely work on decreasing my stress and underlying anxiety via IFS therapy, creative arts theraphy, breathing, supplements, mindfulness and meditation and nature walking.
I am so happy I found your channel. I've learned so much that I didn't know about my symptoms and what foods to eat, and what foods to leave. I've forgotten most of what I learned in college but maybe, because I took anatomy and physiology, chemistry and biology when in college, I get what your saying right away. I love how you explain things so anyone can understand. And people who don't want to hear the scientific details about how, can just listen to the parts that tell us the why and what. None of the doctors I've been to offer the years (I'm 69) have ever talked to me about any of what you talk about. Thank you for your hard work and for sharing it with us. I'm looking forward to eventually getting of these meds and feeling better.
Thank you for this video. I believe I get Anxiety attacks once every 6 months or so, but it has not been diagnosed. I have Ebstein's anomaly and so I believe this is the cause. Your video seem to strengthen my own suspicions.
Thanks for the test, I manage to go around 20-21 seconds, which I guess is good for me.
Thanks for doing such a good job with your videos.
95 seconds. This is interesting because my cardio is not that great. I do however start every day with 30 deep breaths combined with and followed by deep exhale breath hold. Basically Wim Hof method. I do a bit of cardio, mainly yoga, flexibility.
...with 5 minutes cold water exposure while doing the breathing techniques. Most powerful anti anxiety tool I have found.
I must have gotten information from the sleeping video because the first things you mentioned about breathing through your nose, pacing ect are all things that I already do. The boxed breathing technique is new to me and after trying it definitely had an affect on my body’s rhythm and based on the other techniques like pacing your breathing to de-stress and sleep, that means I know it’s doing something.
Proper breathing is basically a form of meditation as the primary benefit is increased oxygen to the brain. Box breathing is one form. It helps me a lot by keeping me relaxed and more energetic throughout the day with increased stress tolerance. It's also great for the brain.
Question.... I had very bad panic attacks and ended up in emergency rooms and ambulances.
They thought I was having a stroke!
Thank you EMT'S for telling what a doctor wouldn't tell me, how to breath while stressed!
Thank you very much. My CO2 in my blood work has been low for about 2 years now. It all started with a massive heart attack and breast cancer. I've gotten through all the treatment and I'm working on getting better. I have been wondering what I could do about my CO2 and O2 levels
Interesting experiment. I tried 3 times, went from 45-60. I calmed my mind and breath on 3rd attempt to do 60.
Fasting is the healthiest thing you can do. Fasting activates your body's inner healer.
It's a remarkable clip for health living ,even to say a thousand thank you also not enough for your daily information.
One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!
I'm at 12 seconds. I tested twice and it was the same both times. I'm really surprised it's so low. I've been exercising quite a bit the last three years or so, and I'm pretty sure my mouth is always closed while I sleep. What can I do to increase my time?
Don’t worry. We’re all different. 😊
Another thing I've noticed helps with my O²/CO² and anxiety is breathing into the stomach. You'll know you're doing it right when your stomach, not your chest, is expanding. Imagine that breath going all the way down into your stomach. It's also helped with indigestion for me and many others.
26 seconds. I started box breathing at intervals of three seconds, and built up to intervals of eight seconds. Lung capacity improved greatly, Sleep, and next day mental and physical energy improved noticeably
Dear Dr. Berg, I truly love your informational videos, and the way you explain things. Thank you so much 🙏🏼
Awesome Dr. Berg ❤ I'll be trying this method of breathing and sharing this video with my family and friends.
My breathing slows right down when I sleep, some people freak out thinking I am dead,because they can't see me breathing,and I am a very quiet sleeper as well,so that might be why they worry. I don't stress about much,if anything.
dont ever break your nose.
I so do the paperbag and breathing exercize by inhaling through nose, keep it in for 5counts and then breathe slowly out and by this we become stressless🎉Thankyou for all your insight as we so agree to many🎉I'm so glad I've invested in my health, seen as my 1st priority and wish more to do the same for inner peace and joy
Thanks Doc. From the bottom of my heart. I suffer from P. V. S. And panic attacks. I do know quite a lot, myself. But I've learnt 2 extra things today.
Buddha bless your work.
I love dr Berg it really feels like he cares about people and health thank you dr!!
thank you so much, Dr Berg. Vitamin E is also good for utilizing oxygene I read. It is said you will get no scars from surgery or similar if you put vitamin E around the vicinity of the wound, not directly of course. It worked for me, I had surgery on my finger and did that and today there is no absolutely no scar. Scars develop when the wound does not have enough oxygen while healing
Great for burns as well. The pain you feel is partly due to the skin not getting enough oxygen. I had a 3rd degree burn and did not scar because I used vit e.
@@amandafrancis9168 this is where the pain comes from ? Wow, did the doctors know that or did you get the information elsewhere?
@@brittalbach416 it was 35 years ago. I fell asleep on a sunbed. Next day my skin started to peel off and bleed. Most of it was 2nd degrees but there was small deeper patch. I had read about the vit E in a book. It took many weeks and my skin is still very sensitive and thin years later but thankfully no scarring.
@@amandafrancis9168 wow, then you were really lucky. I never underestimate the sun after I suffered a sunstroke years ago. My burns were minor but I had to vomit and could hardly think anymore, and fainted. Luckily you did not keep any scars and had the vitamin E. Strange that the skin thinned out for good
First of all, thank you Dr. Berg for another great video!!! Greetings from Spain.
I'm at 50 seconds. I've been practising yoga and pranayamas for many years and some time back I incorporated Wim Hof and other breathwork techniques that for sure have helped me with the Co2 tolerance. I recommend to check out the Buteyko breathing tecnique .
I am at 48sec, 60 years of age, doing a lot of walking and hiking. Done this today with a heavy cold, will test again when I am better, should get close to 60. Great test.