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16 Waiheke Weekender
contracted to support the spine and pelvis. Increasing the blood
and oxygen flow will also release tension held in the bigger, outer
muscles that might be trying to do the job the deep ones (core)
should be responsible for.
* Stand tall.
* In neutral alignment; ears over shoulders, shoulders over hips,
hips over knee, knees over ankles. Tail bone pointed to floor, crown
of head reaching to ceiling.
* Place your hands on the lower ribcage with the middle fingers
touching in centre. Really “wrap” your hands around the ribcage.
* Breathe in through your nose, really fill up your hands (lungs
expanding). Feel your ribs expand laterally and to the back, feel
your breastbone rise a bit and your spine extend slightly. See if you
can inhale for a count of three or four.
* Exhale through slightly pursed lips, feeling your ribs funnel down
and together as you deflate your lungs. Think of exhaling from the
pelvic floor; lift it gently as you breathe out. See if you can exhale for
a count of five to seven. (This will take practise). If you can really
wring out the lungs, you are getting rid of more carbon dioxide which
will allow you to inhale more oxygen on your next cycle.
Ph 372 9999 23 Korora Rd, Oneroa
HEARING AID FITTING & REPAIRS
Waiheke’s first & only Registered Audiology Clinic
check out www.synergystudio.info
tel 372 8811 or 027 255 0215
private consultation • personalised practice
Ph 372 2922
(Waiheke Osteopaths & Assoc) A/H 372 8724
YOGA FOR LIFE
with Ann Jocelyn
Sarah Gloyer, owner of Synergy Studio
in Oneroa, is a qualified personal trainer
and Pilates instructor with more than 25
years experience. She has a degree in
Human Performance and a diploma in
Sport and Recreation Development.
Breath of life
Right now you are breathing and are
most likely completely unaware of the
amazing and complex series of events
coordinated by your brain, nervous system, organs, blood, muscles
and hormones that allow it to happen. But if it wasn’t happening
you would not be reading this! Some of us have great breathing
patterns, while others have lost their efficiency and effectiveness
through poor posture, habits, tension or pain.
Lie on the floor on your back with your knees bent. Place one
hand on your lower belly and one hand on your upper chest. Close
your eyes and just observe your breath. Which hand rises first? If
it is the one on the upper chest you probably have a less than ideal
breathing pattern and could benefit from re-learning how to use
your system more efficiently.
When we breathe well we optimize the ability to uptake oxygen
into the blood and therefore the muscles and the organs. We also
are able to get rid of carbon dioxide more effectively. Everything
in the body works better, and we remain healthier. Our “machine”
runs beautifully. Being aware of our breathing patterns is the first
step to improving them.
In “relaxation breathing” or “deep diaphragmatic breathing”
the diaphragm musculature moves downward on the inhalation,
creating a strong vacuum to draw oxygen into the lungs. The ribs
do not move much, and the belly distends. This is all very well for
rejuvenation and restoration of the body and the mind but not great
if we are dynamic and need to support our spine and pelvis.
Lateral thoracic breathing or three dimensional breathing allows
for efficient gas exchange, increased uptake of oxygen, improved
circulation while the deep stabilizing muscles (core) are lightly
Health and Wellbeing
118 Oceanview Rd
(Next to Info Centre)
021 5444 19
Good nutrition means good
health, feeling and looking great
• Maximise your energy levels
• Achieve your ideal weight
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Call for an appointment today
Helen Elscot ND is a qualified medical
herbalist, naturopath and nutritionist
and a member of the New Zealand
Association of Medical Herbalists.
She runs Herbal Health Waiheke in
Oneroa and is the health columnist for
the Gulf News.
Only someone who has experienced
an asthma attack first hand can truly
appreciate the fear and suffering it can cause.
New Zealand green lipped mussels are now being used to
treat asthma after a clinical trial in Russia in 2002 came to the
conclusion that they may have a beneficial effect in asthma
with little or no side-effects as compared to pharmaceutical
An asthma attack can be triggered immediately or can take
several hours to manifest. Common triggers are dust mites,
allergies, colds and influenza viruses, cigarette smoke, exercise,
temperature changes, stress and chemicals.
If breathing is more difficult in the morning and improves as
the day goes on, dust mites may be the cause. House dust mites
are ubiquitous guests in most New Zealand homes and feed on
flakes of shed human skin, flourishing in the stable environment
of the house and, particularly, the bedroom.
Dust mites do not survive in temperatures of more than 60̊C
so washing and tumble drying sheets, bedding and soft toys will
If you find breathing is more difficult in the evening
rather than the morning, food allergies may be triggering the
asthma. The foods most commonly associated with asthma
are cow’s milk, wheat and food additives in particular, sodium
metabisulfite which is labeled as E223 on the ingredient list.
The most effective herb in treating asthma and healing the
lungs is the herb mullein. Mullein is a demulcent (derived from
the Latin demulcere which means “to caress”) herb which has
the ability to form a soothing layer over the lining of the lungs.
Herbs which are classified as having demulcent properties
often have a high content of mucilage, a thick, gluey substance
which protects irritated internal tissues of the body, relieving
pain and inflammation.
And if you have ever wondered why cough syrups are cherry
flavoured; the bark of the wild black cherry tree has historically
been used as a cough suppressant. A sweet tasting herb (almost
unheard of in herbal medicine), wild cherry can be used safely
in children and has the ability to dry out and relax the lung
membranes, allowing a good night’s sleep.
Asthma is a complicated and sometimes over-diagnosed
condition. To successfully treat asthma, the triggers must first
be identified and avoided while supporting and strengthening
When your ribcage expands laterally, the diaphragm
musculature, which is like a parachute attached to the bottom of
your ribcage, expands with it and moves slightly downward. This
allows you to keep a “connection” to your deep “stabilizing” core
muscles (abs, pelvic floor, back). When you exhale, you can think
of a corset tightening, those same muscles wrap deep around your
spine. The lateral movement and the funnelling down movement
of the ribcage also strengthens the intercostal muscles (between the
ribs) which are, along with the diaphragm the breathing muscles.
By strengthening these you may be able to increase your oxygen
uptake greatly; good news for everyone; especially athletes! To
begin with, this breathing will take patience and focus but as you
get more connected with it, and more efficient at it it will feel very
natural. Do it in isolation first; just practise the breathing. Then try
incorporating it into your exercise routine.
The dynamics of breathing
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