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Buteyko Breathing Course

The next  Buteyko Breathing Course will begin on Wednesday 26th of April in The Westlodge Hotel Bantry.  It will run over 3 consecutive Wednesdays.

Weds 26th of April, Weds 3rd of May and Weds 10th of May.

Times: Children’s Course 5.15 pm to 6.15 pm

Adult Course        6.45 pm to 8.45 pm.

Limited places available. Contact me at brian@yourbreath.ie or 087 7738616. Best Wishes, Brian.

How we breathe affects our Health

How we breathe affects our Health – Asthma, Snoring, Sleep Apnea, Anxiety and Exercise Induced Asthma are all connected to how we breathe.

Breathing is the most vital act that our body automatically carries out on average 20,000 times a day or 7.3 million times a year! It is so basic to our survival that most of us never consider that anything can be changed about the way we breathe.
If it feels like we don’t get enough air what can we do? If we are wheezing and coughing all the time isn’t that just the way we are? If we are tired in the morning and have been snoring all night surely we will just have to tolerate it, as will our partners?

Each person breathes on average 20,000 times a day but for many the act of breathing is filled with stress and anxiety. Many people complain that they are “shallow” breathing, that they are not getting enough air, that they are constantly wheezing, that they snore or have sleep apnea and are exhausted when they wake up. For many, exercise, especially vigorous exercise like running or cycling can be stressful. Most runners complain that their breathing lets them down long before their legs give in when pushing themselves in a race. Poor breathing habits and anxiety go hand in hand.

The good news is that our breathing patterns can be re-trained. Although our breathing can feel like an automatic, unconscious drive that we have no control over, we can, with a bit of perseverance gain control and mastery over our breathing. The results are far reaching for our health. Calmer, quieter breathing can replace anxious breathing. Genuinely deep, relaxed breathing can replace shallow, upper chest breathing. Wheezing can be controlled, sleep quality improved and exercising can be the enjoyable, relaxing activity it should be. All this affects our energy levels and sense of well-being.

BREATHING TIPS – How to help yourself right now

(a)
Pay attention to how we are breathing during the day. Try to calm and reduce the volume of air that we breathe. If we are watching T.V for example and we can hear our breathing this is a sign that we are breathing too much. Healthy breathing is calm, quiet, effortless and relaxed.ALWAYS BREATHE THROUGH THE NOSE

(b) Switch to breathing through our nose only during exercise. This may involve slowing down at first but exercise becomes much more enjoyable and in the long term we will be able to go faster. Let the nose be your guide when it comes to the speed of our run, cycle or workout. If we feel like we need to switch to mouth breathing we are going too fast! Maybe start with a daily walk with mouth closed then build it up to walk/jog.

Following the full breathing re-training programme can greatly improve health and well-being.

February Buteyko Breathing Course – Children’s and Adult Course

I have a new Buteyko Breathing course in Bantry, West Cork, starting on  Monday the 13th of  February 2017. The course will run on on 3 consecutive Mondays from the 13th of February to the 27th of February inclusive. Children’s Course will take place from 5pm to 6pm. Adult Course will take place from 6.45pm to 8.45 pm.

There is a limit of 10 participants on each course.

The venue is  New You Clinic, Marino Street, Bantry, Co Cork.

The course is  specifically for people affected by  Asthma, Rhinitis, Hayfever, Sleep Apnea, Snoring and High Blood Pressure.

Please call me on 087-7738616 for further information- or use the Contact Form on this site.

I look forward to seeing you on the 13th of February.

Breathing Tips for Better Health

During the last few weeks the weather has been dry but the air has been cold. This cold air can affect many people with breathing issues. Exercising, such as running or walking in the cold air can be difficult for many people. A night time run can feel like a stressful chore rather than something fun and enjoyable.

In dealing with this challenge it is important to focus on HOW we be breathe during exercise and in our day to day lives.
Breathing is the vital force that keeps us alive. It is so basic to our existence that many people take it for granted and do not give much attention to how they breathe. But how we breathe is worth paying attention to. Here are some simple tips about how we breathe.

COLD AIR CAN MAKE EXERCISE DIFFICULT
If cold air makes breathing difficult during exercise it is important to
give attention to how the air is being breathed in. In simple terms it is vital that anyone who finds breathing difficult in the cold gives full attention to always breathing through the nose. One of the main functions of the nose is to warm the incoming air into the body. When we mouth-breathe we bypass this vital function of the nose.
It may mean slowing down when exercising at first but with time your body will adapt and nose breathing can become second nature.

TIP 1 Always breathe through the nose in cold air. The nose warms incoming air.

OVER-BREATHING STRESSES THE BODY
If vigorous exercise is stressful this is our body telling us that we are putting it under too much pressure. For anyone who finds exercise more of a chore than the fun experience it should be it is a sign that over-breathing is taking place. When we have control of our breathing we have balance in our bodies and exercise is fun and enjoyable, even running up a steep hill! With practice it is possible to develop a level of control over our breathing. There are simple exercises that help us gain mastery over our breath and enjoy the benefits of nose breathing when at rest or when doing vigorous exercise.

TIP 2 During the day try to give some attention to your breathing and gently try to quieten it and reduce it. Good breathing is quiet, easy and barely noticeable. Always breathe through the nose.

HOW WE BREATHE AFFECTS OUR SLEEP QUALITY
Waking up tired and exhausted is the norm for a lot of people. Snoring and sleep apnea are common. Many people see no way of improving their energy levels in the morning and accept waking up without any energy as just part of who they are. It does not have to be that way. How we breathe during sleep greatly affects how we feel in the morning.
The quality of our sleep is vital to our health and well being.

TIP 3 Give yourself 15 mins every night before sleep and focus on your breath. Gently reduce your breathing by taking less air into your nose until you are breathing as quietly as you possibly can. Focus just on the air entering and exiting your nostril and try to bring the volume of your breathing down. Try to sleep with mouth closed. Use 3M micropore tape over lips if mouth opens during sleep.

HOW TO BREAK THE CYCLE OF A COUGHING FIT
This time of year there are many colds and influenzas going around and many people are stuck with persistent coughs. The problem with coughing is that the more we cough the more we want to cough! The coughing can get worse and worse with seemingly no relief! It is vitally important to try to gain control of our breathing again and to break the cycle of the cough.

TIP 4 When you have a cough deal with it like this. Suppress the urge to cough and take a small breath in through your nose and a small breath out. Hold your breath for 5 seconds. Then breathe normally through nose for 10 seconds. Once again take a small breath in through the nose, a small breath out and hold breath for 5 seconds. Then breathe normally for 10 seconds again through the nose. Keep repeating this cycle for a few minutes until coughing eases. This is an excellent way of breaking the coughing cycle and gaining control over the breath again.

October/November course in Bantry

I have a new Buteyko Breathing course in Bantry, West Cork,  starting on  Monday the 24th of  October 2016. The course will run on Monday 24th October, Wednesday 2nd of November, Monday 7th of November, and Monday 14th of November from 6.30 pm to 8 pm in New You Studio, Marino Street, Bantry, Co Cork.

The course is  specifically for people affected by  Asthma, Rhinitis, Hayfever, Sleep Apnea, Snoring and Panic Attacks.

Please call me on 087-7738616 for further information- or use the Contact Form on this site.

I look forward to seeing you on the 24th of October.

Snoring and Sleep Apnea

Snoring and Sleep Apnea are no joke

Snoring is considered by many to be something that is worth joking about and not taken too seriously. Anyone who sleeps in close proximity to a loud snorer every night knows that snoring is definitely no joke. Snoring greatly affects the quality of life of the snorer and the unlucky person beside the snorer wishing for a proper night’s sleep. If we are snoring every night we are not getting a deep, restful sleep. A proper night’s sleep is vital to our health and well being.

Sleep Apnea is a dangerous condition that occurs when we hold our breath repeatedly during the night putting enormous stress on our hearts and bodies in general. Each apnea is dangerous to our vital organs such as our heart and our brain. A lifetime of waking up exhausted is the result of un-diagnosed sleep apnea. Obstructive sleep apnea increases our risk of stroke, heart attack and high blood pressure. At the moment the only option being given to those who experience Sleep Apnea is the use of a CPAP machine. This causes a great inconvenience in their lives. Having to wear a mask over one’s face every night with a machine working away at the bedside is not a lot of fun!

The good news is that there is a way to greatly reduce or even prevent snoring and sleep apnea. Many people snore loudly for years and then go on at a later date to develop sleep apnea. The common denominator is that loud snorers and those who experience sleep apnea do not have calm, regular, easy breathing through their noses when they are asleep. The majority of snorers breathe large volumes of air through their mouth when sleeping. Many of them wake up with dry mouths and tired minds.

It is possible, with a bit of work and perseverance to reduce snoring and sleep apnea. The key is to train ourselves to breathe less, to get our breathing volume down. We can help ourselves move away from a lifetime of snoring and sleep apnea by beginning with a few simple steps.

(a) Pay attention to how we are breathing during the day. Try to calm and reduce the volume of air that we breathe. If we are watching T.V for example and we can hear our breathing this is a sign that we are breathing too much. Healthy breathing is calm, quiet, effortless and relaxed. Always breathe through the nose. Especially try to reduce breathing before sleep. Try to sleep on your side as sleeping on the back increases the chance of apneas.

(b) Switch to breathing through our nose only day and night is vital to get a correct night’s sleep. How we breathe during the day affects how we breathe during our sleep. Focus on gentle, light breathing through the nose all day long. Keep mouth closed at all times except for talking and eating. Sleeping with our mouths closed is vital for a healing night’s sleep. If we are waking up with a dry mouth we have been mouth breathing during sleep. Applying a strip of 3M micropore paper tape over the lips during sleep is a simple, non invasive way of preventing mouth breathing during sleep. In comparison to the use of a CPAP machine using paper tape to maintain nasal breathing during sleep is a minor inconvenience!

Our breathing habits can be re-trained. I was a loud snorer and also had developed mild sleep apnea but with a bit of effort and focus I was able to greatly improve my quality of sleep and my energy levels by applying the Buteyko Breathing Technique in my life. I look forward to helping more people who are affected by snoring and sleep apnea in my upcoming clinics.
I will be giving a course in New You Clinic Bantry beginning on Monday 24th of October.
For more information call me on 087 7738616 or see my website yourbreath.ie for more details.

Your breath is within your control,
Best Wishes, Brian.

Controlling your Asthma

Asthma is within your control

Asthma attacks, wheezing,nasal congestion, breathlessness and frequent coughing can make life a struggle.
This is the situation for thousands of people in Ireland every day. Inhalers bring temporary relief but the underlying problem is always there.
How you breathe affects everything in your life, many people find vigorous exercise stressful and suffer from poor sleep quality and low energy levels. They suffer from frequent coughing fits and are prone to chest infections and bronchitis. They never feel like they are getting enough air into their lungs. They feel like it is a struggle to breathe.Their breath, which is the most vital force that drives their existence becomes an enemy instead of a friend.

For anyone who has any of the symptoms of Asthma or poor breathing habits there is action that you can take right now.

First of all try to always breathe through the nose. Avoid mouth breathing during the day ( or night) whenever possible. It is so much better for your health if you become a person who breathes through your nose as a habit! This one change can have a huge affect on your well-being.
Secondly pay attention to your breathing. Is it noisy and noticeable? If so try to quieten your breath and breathe gently as often as possible during the day. If you are driving your car bring some attention to your breath and try to lessen the amount of air you are breathing and make it your breaths gentler and more quiet, pay attention to your breathing whenever you can and soften your breath.
Also begin an exercise regime where you breathe through your nose. Take a daily brisk walk with your mouth closed. Walk don’t talk! Gently jog with your mouth closed, over time you will be able to speed up.
Learning to take back control of your breathing can help you in so many ways. I learned this three years ago and felt such huge benefits that I trained as a Buteyko Breathing Practioner.
I am looking forward to helping people who have struggled with their breathing like I did find a natural way to breathe easily and take control of their health and well being.

Exercise Induced Asthma

Exercise Induced Asthma- it can be managed

Exercising can be fun and enjoyable, but it can also be stressful. The breath plays a major roll in how exercise influences the human body. Running or cycling can be followed by a coughing fit, wheezing, tightness in the chest, and a feeling of not getting enough air. It is not usually the legs or muscles that give problems during sports performance, it can also be one’s breath.
Exercising in cold, night air, especially in winter, can make breathing difficult also.

Exercise Induced Asthma is experienced every day of the year in running clubs, gyms and sports events all over the world. In fact under routine screening of UK Olympic athletes before the Athens Olympics it was discovered that 21% of the British Olympic team had Asthma, this figure is double the rate of the average population. So even top athletes know what it feels like to have difficulties with their breathing during exercise.

It does not always follow that fitness levels and good breathing habits go hand in hand, as is documented in the example of the Olympic Athletes. Many of us train very hard to get fit but never or rarely breathe comfortably during exercise. Training is then a lot more stressful than it needs to be. But by learning to breathe differently exercising can be relaxing and invigorating.

There are simple ways we can help ourselves today if Exercise Induced Asthma holds us back.

(a) Pay attention to how we are breathing during the day. Try to calm and reduce the volume of air that we breathe. If we are watching T.V for example and we can hear our breathing this is a sign that we are breathing too much. Healthy breathing is calm, quiet, effortless and relaxed. Always breathe through the nose.

(b) Switch to breathing through our nose only during exercise. This may involve slowing down at first but exercise becomes much more enjoyable and in the long term we will be able to go faster. Let the nose be your guide when it comes to the speed of our run, cycle or workout. If we feel like we need to switch to mouth breathing we are going too fast! Maybe start with a daily walk with mouth closed then build it up to walk/jog.
Slowing down in the short term will help us get faster in the long term, without losing control of our breathing.

Making these two changes will begin the process of managing Exercise Induced Asthma. These changes are part of a training programme I will be teaching to anyone with breathing issues such as Exercise Induced Asthma or sportspeople who wish to improve their sports performance. As a trainer in The Oxygen Advantage Training Programme I look forward to helping anyone whose breathing lets them down when they exercise. Don’t let your breath hold you back!

For more information call me on 087 7738616 or see my website yourbreath.ie or oxygenadvantage.com ( for information on sports performance) I give courses in Ballincollig, Cork City and Bantry.

Your breath is within your control,

Best Wishes, Brian.

Oxygen Advantage Coaching.

Hi all,

I’ve recently completed The Oxygen Advantage Trainer Course in Galway with Patirick McKeown. The Oxygen Advantage Programme is designed to help athletes and sports people breathe efficiently and correctly during training and exercise. The Oxygen Advantage Programme allows athletes to simulate high altitude training at sea level. The benefits of this method include greater endurance, stamina, and ability to tolerate high intensity exercise without overly stressing the body. The Oxygen Advantage Programme focuses on paying attention to how the athlete is breathing 24 hours a day, 7 days a week. This approach allows for much quicker recovery times after training as how we breathe during sleep greatly affects the body’s ability to heal and repair which is a vital element of any fitness regime. How we breathe during rest affects how we breathe during competition.

I look forward to working with sports people and athletes and helping them to:

  1. Gain control and mastery over their breathing even during competition.
  2. Increase their performance levels by practising practical and easy to understand breathing exercises.
  3. Reduce recovery time after training and allow for the possibility of high altitude training even when athletes are recovering from injury.

For more details on this training approach visit this website http://oxygenadvantage.com/

If you are a sports person or athlete and you feel that in training or competition you lose control of your breathing, feel under stress, or feel that your breathing habits are holding you back The Oxygen Advantage programme can help.

Your breath is within your control,

Brian  class-oxy-advox-ad-image

September Course in Bantry

I have a new Buteyko Breathing course in Bantry, West Cork,  starting on 12th September 2016. The course takes place on a Monday evening, starting at 5pm, for 4 weeks – located at New You Studio, Marino Street, Bantry, Co Cork.

There will be sessions for Children and Adults – aimed specifically for Asthma sufferers, Sleep Apnea, Snoring and Low Energy (the result of over-breathing), Please call me on 087-7738616 for further information- or use the Contact Form on this site.

I look forward to seeing you in September.