Angela Joy Nutrition

Navy SEALS use box breathing to stay calm and improve their concentration in extremely tense situations.

*correction: image should read exhale through the nose*

Breathing is your gear stick to put your engine into the appropriate gear.
Slow, stable breathing calms the heart, blood pressure, and helps you to think clearly.

When you’re stressed — so much so that it causes a “fight or flight” response — breathing can go wrong. The sympathetic nervous system activates rapid breathing, which in turn can lead to a panic attack.

But breathing can be a mindful method for reducing stress. A technique called diaphragmatic breathing — deep, abdominal breathing paired with paced respiration — has been shown to ignite positive mental and physiological outcomes.

A 2011 study found that just one day of breathing exercise relieved the emotional exhaustion and depersonalization induced by job burnout.

How to box breath:

• Start by relaxing your whole body and be seated if possible.
• Sit upright, and then slowly exhale, getting all the oxygen out of your lungs. Really focus on this and be conscious of what you’re doing.
• Inhale slowly and deeply through your nose to the count of four, very slowly in your head.
• Feel the coolness of the air you’re breathing in and the way it fills your lungs, one section at a time until they are completely full.
• Hold your breath for another slow count of four.
• Exhale through your nose for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs, how the coolness has become warmth.
• Then hold your breath for another 4 counts and repeat the whole process again

If you’re having trouble concentrating, you can set an intention, or invite a neutral or positive image to focus on during your breathing practice.

If the image of a square works for you, you can imagine your breath and the pauses/holds in between the breath moving around the image of the square.

Use the diagram to calm your nervous system with box breathing.

Try a 3 minute exercise. How did it make you feel

Some great general information about low Vit. D levels and the impact. If your doctor is not testing your Vit. D level, please ask if they will so that you can learn where you stand ~ https://bit.ly/2KYKmTI

Low Vitamin D Threatens 40 Percent of Americans | NaturalHealth365 (NaturalHealth365) Low vitamin D levels are affecting more Americans than most people realize. Find out why getting tested is crucial.

Studies in the Proceedings of the National Academy of Sciences reported that if you get less than six hours of sleep, it can adversely affect the activity of 688 genes.

lifespa.com/top-ten-causes-sleepless-nights

Interested in Regulating your Hormones? Check out my latest blog post ~ https://bit.ly/2KIzCZE

Seed Cycling: Balancing Hormone Levels :)

Winter and its dietary prescription of more proteins and fats to rebuild the body and mind while insulating us from the cold winter months will last from November through February.

lifespa.com/how-not-to-get-sick-fat-this-winter

A lack of sleep makes your brain eat itself, new research suggests New study suggests chronic sleep-deprivation causes overactivity in the brain’s self-cleaning mechanism, leading to the destruction of healthy cells.

Rinse your meat before cooking or eating.

Why?

You’re rinsing off loads of Histamine producing bacteria which now end up in the drain vs your stomach causing you loads of histamine-related symptoms.

Ham sandwich? Yes. Rinse the ham and then pat dry.

BBQ a steak? Yes. Rinse it and then dry.

Broiling a filet of fish? Yes. Rinse it and pat dry.

Thank you to my friend, Weikko, who taught me this trick.

Apply it and see what a big difference it makes!

Do you ever feel a tightening in your chest, shortness of breath and a racing heart? Fear and anxiety consume so much of our lives.

We spend so much time anxious over hypothetical situations...
We stress over whether we will have enough provision for our family…
We worry about the safety and future of our loved ones…

Rather than trusting God to take care of us, we control and manipulate outcomes in our lives and the lives of those we love.

But friend, with God, we don’t have to succumb to our fear.

2 Timothy 1:7 says, “for God gave us a spirit not of fear but of power and love and a sound mind” (NKJV).

God’s power is greater than our anxiety.
His love replaces our worry.
His truth gives us a sound mind.

Where in your life are you consumed with worry? We are trusting God alongside you!

Great article on Seed Cycling for women's health and hormonal balance ~ https://bit.ly/31xU0SU

Seed Cycling for Hormonal Health Our bodies go through many changes. From puberty and PMS to fertility and menopause, it’s common to experience highs and lows that impact us mentally, physically, and emotionally.Hormones play a major

20 Foods to Promote Brain Power according to
Dr. Perlmutter ~ https://bit.ly/2P3mDEO

20 Foods To Naturally Increase Your Brain Power

For sure.

Did you know that your brain health is not definite? Just because a family member has Alzheimer’s disease does not guarantee that you will too.

There IS something you can do about it. Check out my latest article on Brain Health to learn more!

A Healthy Brain is just a Workout Away Did you know that your brain health is not definite? Just because a family member has Alzheimer’s disease does not guarantee that you will to. There IS something you can do about it. Check ou…

Did you know that your brain health is not definite? Just because a family member has Alzheimer's disease does not guarantee that you will too.

There IS something you can do about it. Check out my latest article on Brain Health to learn more!
~ https://bit.ly/2mXWxaK

A Healthy Brain is just a Workout Away Did you know that your brain health is not definite? Just because a family member has Alzheimer’s disease does not guarantee that you will to. There IS something you can do about it. Check ou…

Nose-breathing boosts memory, study finds Nasal inhalation may help us retain olfactory memories longer.

Age does not define you or your abilities!

At age 101, this woman released her first collection of poems After decadeslong careers in landscape architecture and sculpture, centenarian finds art in words

Ever feel stressed? Overwhelmed? Confused, about life?
Find strength and hope in my latest blog post
~ https://bit.ly/34hkNFH
I hope you feel refreshed and renewed

Feeling Stressed? Overwhelmed? Impatient? I Can Relate!

Before setting your 2018 goals, stop for a moment on reflect on 2017. What went well? What didn't? Where can you improve? What will you leave behind?

Check out my latest blog article to prepare for the New Year!
--- > http://bit.ly/2qh75Tg

Reflect on the Past to Prepare for the Future By: Angela Joy As the year comes to as close and we prepare for 2018 to begin, why not take a moment and reflect on all that you have learned, achieved, and overcome – before choosing your New Year…

Pay attention to what you pay attention to. 💡❤

My kind of Easter "egg."
Happy Easter

Happy Vegan Easter!! From The Comforting Vegan ❤🥑🐣🐰🌱

Check out my latest blog post.
Tips for Your Next Destination Race!
Sometimes it is fun to run in a new town, city, state or even country. For inspiration, check out these tips: http://bit.ly/2oaDxky

Tips for Your Next DESTINATION Race By: Angela Ciroalo Are you considering traveling to a race in another city, state or maybe even country? Try a destination race! Destination races are great for solo runners, groups of friends, and…

Muscle growth - explained.
If we do not challenge our muscles, they will wither away.

What makes muscles grow? Jeffrey Siegel illustrates how to keep your muscles as big and strong as possible.

You Gotta Jump To Be Successful! Steve drops a gem on how to make your dreams come true.