Medveten Andning (Enbart)

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Boken Medveten Andning är en enkel och praktisk självhjälpsbok skriven för dig som vill förbättra din hälsa och öka din energi och livsglädje samtidigt som du växer som människa. Syftet med boken är att förmedla enkel kunskap som du kan tillämpa när som helst, var som helst. När läsaren fått upp ögonen för vilket kraftfullt verktyg andningen är och börjat tillämpa de enkla principerna för en bra andning har det för många inneburit att deras liv har förändrats.

Okej, det låter ju bra – med vad är hållhaken? Det finns ingen hållhake, det enda potentiella hindret är huruvida du är beredd att lägga ned det jobb som krävs för att åstadkomma en förbättrad andning. Boken ger dig verktygen, men det är du som måste använda dem.

Andningens betydelse

Vi spenderar enorma summor i vår jakt på att må bra, se bra ut, bli smala, vältränade, sova bättre, ha mer energi och ett bättre sexliv. Men faktum är att vi kan uppnå dessa saker utan att det behöver kosta oss en enda krona.

Nyckeln till bättre utseende, bättre sömn, bättre sex, mer energi osv bär vi redan med oss 24 timmar om dygnet. Det är något som vi ofta tar alldeles för givet och troligtvis har vi knappt ägnat en tanke åt den — nämligen vår andning.

Vi vet alla hur viktigt det är att andas, men få av oss är medvetna om att HUR vi andas påverkar varje liten del av vårt liv. Försämrade andningsvanor som att andas för mycket, för ytligt, hålla andan, eller uppleva att vi inte andas alls, kan utgöra en stor stress för vår kropp, och orsaka syrebrist och energibrist.

Och det är bara början. HUR du andas kan också påverka ditt utseende genom att förändra utformning och läge på dina tänder, haka och skelett i ansiktet, leda till viktuppgång på grund av minskad förmåga att bränna fett, ödelägga ditt kärleksliv genom att minska din uthållighet, blodflöde och sexuell njutning, påverka ditt hjärta och förstärka oro och panikattacker, och till och med förkorta ditt liv.

Den goda nyheten är att det aldrig är försent att vända på de hälsofarliga effekterna av försämrade andningsvanor. I Medveten Andning, avslöjar författaren, Anders Olsson, flera enkla men samtidigt väldigt effektiva tekniker som har hjälpt tusentals människor upptäcka hur enkelt det är att förändra varje del av sitt liv till det bättre bara genom att förändra sitt sätt att andas.

Nu kan du också lära dig hur förbättrade andningsvanor kan hjälpa:

  • Normalisera ditt blodtryck, cirkulation och hjärtfrekvens
  • Få en djupare sömn och uppleva mer energi under dygnets vakna timmar
  • Öka din kropps förmåga att bränna fett
  • Stärka ditt immunförsvar
  • Förbättra din hälsa, ditt utseende och din sexlust
  • Hitta lugn och avslappning
  • Öka din medvetenhet och påskynda din personliga och andliga utveckling med varje andetag

Snabbfakta

Sidor250
Illustrationer50
Övningar37
Vetenskap120 referenser
SpråkLättläst
FörfattareAnders Olsson

Bokinnehåll

PART I – BREATHING IS THE ESSENCE OF LIFE

– Thanks – xi
– Seven Great Opportunities this Book has to Offer You – xiii
– Introduction – 1
– Chapter 1 – How Poor Breathing Impacts Your Health – 13
– Chapter 2 – How Breathing Works – 25

PART II – IMPROVE YOUR BREATHING NOW

– Chapter 3 – Five Simple Principles for Better Breathing – 41
– Chapter 4 – Retrain Your Breathing – 61
– Chapter 5 – Conscious Breathing for Stress Reduction – 81
– Chapter 6 – Conscious Breathing for Sports and Exercise – 99
– Chapter 7 – Working with the Relaxator to Improve Your Breathing – 121

PART III – BREATHING RETRAINING FOR SPECIFIC HEALTH ISSUES

– Chapter 8 – How Your Breathing Can Affect Your Teeth and Facial Development – 133
– Chapter 9 – Breathe Well, Sleep Well – 147
– Chapter 10 – Improving Your Breathing Protects Your Heart and Circulatory System – 163
– Chapter 11 – Breathing Better to Reduce Asthma, Allergy and COPD – 181
– Chapter 12 – Aches, Pains and Fatigue: How Breathing Right Can Help – 199
– Chapter 13 – Fat or Fit: Why Breathing Affects Your Digestion, Metabolism and Weight – 215
– Chapter 14 – The Science of Breathing – 227
– Chapter 15 – How Conscious Breathing Changed My Life – 243

– References – 247
– Index – 255Vetenskapliga referenser

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2.Sin et al.The relationship between reduced lung function and cardiovascular mortality: a population-based study and a systematic review of the literatureChest. 2005 Jun;127(6):1952-9

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2.Lundberg JO,  Weitzberg E et al.Inhalation of nasally derived nitric oxide modulates pulmonary function in humansActa Physiol Scand. 1996 Dec;158(4):343-7
3.Stäubli M, Vogel F, Bartsch P, Fluckiger G, Ziegler WHHyperventilation-induced changes of blood cell counts depend on hypocapniaEur J Appl Physiol Occup Physiol 1994;69:402-7
4.Laffey JG, Kavanagh BPHypocapnia
N Engl J Med 2002; 347:43-53
5.Fried RBook: ”Breathe well, be wellPublished 1999

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2.Lum LCHyperventilation syndromes in medicine and psychiatry: a reviewJ R Soc Med. 1987 April; 80(4): 229–231
3.Lum LCHyperventilation: the tip and the icebergJ Psychosom Res. 1975;19(5-6):375-83
4.Magarian et al.Hyperventilation syndrome: a diagnosis begging for recognition
West J Med. 1983 May; 138(5): 733–736

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2.Pinsky MRCardiovascular issues in respiratory careChest. 2005 Nov;128(5 Suppl 2):592-597

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J Neurol Neurosurg Psychiatry. 1944 July; 7(3-4): 112–118
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3.Lundberg JO,  Weitzberg E, et al.Inhalation of nasally derived nitric oxide modulates pulmonary function in humans
Acta Physiol Scand. 1996 Dec;158(4):343-7
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8.Douillard JBook ”Body, Mind and Sport
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9.McConnell ABook ”Breathe Strong, Perform BetterPublication Date: 2011
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6.Ozgursoy OB, Dursun GInfluence of long-term airflow deprivation on the dimensions of the nasal cavity: a study of laryngectomy patients using acoustic rhinometry
Ear Nose Throat J. 2007 Aug;86(8):488, 490-2
7.Kerr WJ, McWilliam JS, Linder-Aronson SMandibular form and position related to changed mode of breathing – a five year longitudinal study
Angle Orthod 1987;59:91-96
8.McKeown PBook ”Buteyko Meets dr MewPublication Date: 2010
9.Hang WLecture IAFGG symposium
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14.Linder-Aronson SAdenoids: their effect on mode of breathing and nasal airflow, and their relationship to characteristics of the facial skeleton and the dentitionActa Otolaryngol Suppl. 1970;265:1-132
15.Holmberg H, Linder-Aronson SCephalometric radiographs as a means of evaluating the capacity of the nasal and nasopharyngeal airwayAm J Orthod Dentofacial Orthop 1979;76:479-90
16.Linder-Aronson S, Woodside DG, Lundström AMandibular growth direction following adenoidectomyAm J Orthod 1986;89:273-84
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2.Tanaka Y, Honda YNasal obstruction as a cause of reduced PCO2 and disordered breathing during sleepJ Appl Physiol. 1989 Sep;67(3):970-2
3.Young T et al.The occurrence of sleep-disordered breathing among middle-aged adultsN Engl J Med. 1993 Apr 29;328(17):1230-5
4.Young T et al.Estimation of the clinically diagnosed proportion of sleep apnea syndrome in middle-aged men and womenSleep. 1997 Sep;20(9):705-6
5.McNicholas WT, et al.Obstructive apneas during sleep in patients with seasonal allergic rhinitisAm Rev Respir Dis. 1982 Oct;126(4):625-8
6.Young T et al.Sleep Disordered Breathing and Mortality: Eighteen-Year Follow-up of the Wisconsin Sleep Cohort, FullTextSleep. 2008 Aug;31(8):1071-8
7.Hang WLecture IAFGG symposiumLecture Date: 2011
8.Giles TL et al.Continuous positive airways pressure for obstructive sleep apnoea in adults
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9.McKeown PBook ”Sleep with ButeykoPublication Date: 2011
10.Fay MKBook ”When ”Crying it Out” Doesn’t WorkPublication Date: 2008
11.Strandell TBook ”Sluta snarka börja leva!”Publication Date: 1991
12.Scharf MB, Cohen APDiagnostic and treatment implications of nasal obstruction in snoring and obstructive sleep apneaAnn Allergy Asthma Immunol. 1998 Oct;81(4):279-87; quiz 287-90
13.Bonekat HW, Hardin KASevere upper airway obstruction during sleep
Clin Rev Allergy Immunol. 2003 Oct;25(2):191-210
14.Hoffstein V, et al.Snoring and upper airway properties, FullTextChest. 1988 Jul;94(1):87-9
15.Punjabi NMThe epidemiology of adult obstructive sleep apnea
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16.Marshall NS et al.Sleep Apnea as an Independent Risk Factor for All-Cause Mortality: The Busselton Health Study, FullTextSleep. 2008 August 1; 31(8): 1079–1085

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1.Henderson YAcapnia and Shock I – Carbon Dioxide as a Factor in the Regulation of the Heart-rateAm J Physiol February 1, 1908 21:126-156
2.Marinov KHRespiratory disorders in acquired heart valve defects with various degrees of heart failureVutr Boles. 1985;24(1):99-107
3.Swedish National Board of HealthHjärt- och kärlsjukdomar – beskrivningPublished on website
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5.Fanfulla F et al.The development of hyperventilation in patients with chronic heart failure and Cheyne-Strokes respiration: a possible role of chronic hypoxiaChest. 1998 Oct;114(4):1083-90
6.DeGuire S et al.Hyperventilation syndrome and the assessment of treatment for functional cardiac symptoms
Am J Cardiol. 1992 Sep 1;70(6):673-7
7.DeGuire S et al.Breathing retraining: a three-year follow-up study of treatment for hyperventilation syndrome and associated functional cardiac symptomsBiofeedback Self Regul. 1996 Jun;21(2):191-8
8.Bhavanani AB et al.Immediate effect of chandra nadi pranayama (left unilateral forced nostril breathing) on cardiovascular parameters in hypertensive patients, FullTextInt J Yoga. 2012 Jul;5(2):108-11
9.Soley MH, Shock NWEtiology of effort syndromeAm. J. M. SC. 196: 840, 1938
10.Toriyama T et al.Short and Long-term Changes of the Transcutaneous Oxygen Pressure (tcPO2) during Carbon Dioxide Foot Bathing in Patients with Ischemic LimbsJ Jpn Coll Angiol, 2006, 46: 411-416
11.Toriyama T et al.Two cases of arteriosclerosis obliterans (Fontaine stage IV) with total occlusion of below knee vessels
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13.Alexopoulos D et al.Repolarization abnormalities with prolonged hyperventilation in apparently healthy subjects: incidence, mechanisms and affecting factorsEur Heart J. 1996 Sep;17(9):1432-7
14.Stäubli M et al.Hyperventilation-induced changes of blood cell counts depend on hypocapnia
Eur J Appl Physiol Occup Physiol 1994;69:402-7
15.Persson M et al.Carbon dioxide inhibits the growth rate of Staphylococcus aureus at body temperatureSurg Endosc (2005) 19: 91–94
16.Persson M et al.Intraoperative CO2 insufflation can decrease the risk of surgical site infection
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22.Pinsky MRCardiovascular issues in respiratory careChest. 2005 Nov;128(5 Suppl 2):592-597
23.Mazzara JT, Ayres SM, Grace WJExtreme hypocapnia in the critically ill patientAm J Med 1974;56:450-6
24.Lundberg JO,  Weitzberg E et al.Inhalation of nasally derived nitric oxide modulates pulmonary function in humansActa Physiol Scand. 1996 Dec;158(4):343-7
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8.Bonekat HW, Hardin KASevere upper airway obstruction during sleep
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12.Fried RBook ”Breathe well, be wellPublication Date: 1999

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