The Two-Minute Quickie

Written by Amberleigh Carter

Breathing your way to a healthier you!

Women, especially in business, have a tendency to put themselves last. Family, friends, and responsibilities always come first, leaving women depleted and exhausted. If a woman gives to herself, it’s often viewed as selfish, frivolous, and indulgent. Women commonly feel guilty, like they are somehow violating a fundamental law of the universe, when they take care of themselves. This is because, in a society focused on progress and success, not enough value is placed on the importance of rest.

However, the state of being is just as important as doing. We are human beings, after all, not human doings. The first step to obtaining a balance begins in the morning before getting out of bed, starting with a quickie: two minutes of breathing.

Breathing for two minutes seems innocuous, but it creates a powerful ripple effect. Firstly, it puts you first on the list during your day. That, alone, is already helpful. Secondly, oxygen is a nutrient that detoxifies the body and pushes bacteria and stagnant energy out of your cells. This kickstarts the metabolism by activating the mitochondria (the energy center of the cell) and initiating physiological functions that do everything from absorbing nutrients to boosting collagen production, enhancing nourishment and reversing the effects of aging. Thirdly, as you breathe, the diaphragm muscle massages the spine, pushing lymphatic fluid into your visceral organs. These fluids contain white blood cells that boost the immune system.

You can lose weight by breathing!

Furthermore, when toxins start to leave the body, there is a reduction in fat storage. Fat has many roles, but a major one is to protect the organs from toxins by trapping them in deposits of fat. Therefore, by detoxifying the body, it is safe to let go of this fat. Yes, you can lose weight by breathing!

The trick to receiving these benefits is breathing longer on the exhale than on the inhale.

This informs your nervous system that you are safe. When your body feels safe, it shifts from the sympathetic (fight or flight) nervous system that outputs stress and pre-mature aging hormones to the parasympathetic (rest and digest) nervous system that outputs regenerative and youth-associated hormones. This process creates a cascade effect in your body’s physiology. Hormones begin to balance, improving your mood and increasing your sex drive (hello to the actual quickies!). Mindful breathing also strengthens your mental clarity and amplifies your creativity (which is great for problem-solving, creating new things, and being more efficient and productive at work).

Here is how to do the two-minute quickie:

Set your timer on your phone for 2 minutes. Close your eyes and gently place your hand over your belly. Inhale, making sure your belly is pushing out against your hand. This is the correct way to breathe, diaphragmatically, instead of breathing from your upper chest. It might feel uncomfortable at first, but the diaphragm muscle will get stronger as you do this exercise. Inhale for 5 seconds and exhale for 10 seconds, for example. Do this for two minutes and repeat throughout your day, as necessary. Enjoy!

Written by: Dr. Amberleigh Carter, DM, AMP, HHP Founder and owner of Kinection Holistic Health, Amberleigh teaches her clients how to create health & connect back to themselves by nourishing the mind, body, and soul. www.kinectionholistichealth.com