December 2024 letter - the importance of breathing

We breath, via various chemical and physiological processes regulated by our autonomic nervous system, to bring oxygen to every cell of the body and to get rid of carbon dioxide. Our body needs oxygen for energy to fuel all our living processes. Carbon dioxide is a waste product of that process. The amount of oxygen that we inhale through our breathing, affects the amount of energy that is released into our body cells. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. The way you breathe strongly affects the chemical and physiological activities in your body. In fact, the benefits of deep breathing can be traced back to ancient traditions. Many contemplative disciplines such as meditation, yoga, tai chi, and qi gong integrate deep breathing exercises into their practices. More recently, science has looked into this topic also, and currently we have more and more studies supporting the effectiveness of deep-breathing techniques.

By practicing the breathing exercises, you are releasing more energy, influencing your nervous system and changing various physiological responses. You are inducing voluntarily a short stress response which ultimately will lead to more resilience towards everyday stress, mentally and physiology and feeling more in control. This will lead to having more energy, reduced stress levels, and a strong immune system.

Here is the Wim Hof breathing exercise I often do:

Step 1: Get Comfortable

Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.

Step 2: 30-40 Deep Breaths

Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.

Step 3: The Hold

After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.

Step 4: Recovery Breath

When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two.

recipe of the month

oven roasted mackErel

whole Mackerel, cleaned and gutted

• 1 tsp sea salt, more for later

• 3 gloves of garlic

• 1 tsp ground coriander

• ½ tsp ground cumin

• extra virgin olive oil

• small handful of finely chopped fresh parsley

• small handful of finely chopped fresh dill

• 1 organic lemon, thinly sliced

• 2-3 tablespoons lemon juice

Preheat the oven to 180 C and place an oven dish in the oven to warm.

1. Crush the garlic, place in a small bowl. Mix with all the spices and the fresh herbs.

2. Pat the fish dry. Salt generously inside and on both sides outside, then place on an oiled piece of foil that is large enough to enclose the fish.

3. Stuff the fish cavity with lemon slices and the garlic and herb mixture you just prepared. Drizzle generously with olive oil.

4. Fold the foil over the fish lengthwise, tightly closing the top seam to trap the steam. Place the foiled fish on top of the hot sheet pan and bake in the heated-oven for 30-40 minutes, depending on the thickness of the fish.

5. Remove from heat and add the lemon juice. Serve immediately with a green salad of your choice.

Bon appetit!