Engage in deliberate slow breathing practices for 30 minutes a day for four weeks to potentially reduce fear responses, disrupt negative neural circuits, and improve emotional and cognitive function, as shown in mechanistic studies.
Consider supplementing with magnesium threonate to potentially enhance cognitive function, improve learning and memory (LTP), slow cognitive decline, and improve sleep, as it effectively crosses the gut-blood and blood-brain barriers.
Use an Eight Sleep smart mattress cover to automatically regulate your bed’s temperature throughout the night, optimizing body temperature drops for falling asleep and increases for waking, thereby improving sleep quality.
Practice box breathing (5-second inhale, 5-second hold, 5-second exhale, 5-second hold) for 5-20 minutes, especially after lunch, to improve focus and combat post-lunch cognitive decline.
If prone to anxiety or hyperventilation, practice slow breathing to restore carbon dioxide levels back to normal, which can provide relief from anxiety.
Breathe through your nose at rest for normal air flow, and through your mouth during exercise when ventilation needs to increase significantly to move more air.
Recognize that your body naturally performs physiological sighs (a deep inhale) about every five minutes to pop open collapsed alveoli and maintain lung health; allow or perform these deep breaths when needed.
Drink Matina yerba mate as a caffeine source for smooth energy without jitters, and for potential benefits like blood sugar regulation, improved digestion, and mild appetite suppression.
Take AGZ 30-60 minutes before sleep to improve sleep quality and depth, and wake up feeling refreshed, as it contains clinically supported sleep-supporting compounds.