Two Breathing Exercises for Better Sleep

Deep breathing is one of the best ways to lower stress in the body. This is because breathing deeply sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax. Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed. Counting breaths and 2-to-1 Breathing are two breathing exercises to help you relax and fall asleep.

Counting Breaths

1) Lie in bed on your back with your hands by your sides or resting on your abdomen. Your body should be flat, so if you have a high pillow, remove it. Breathe slowly, smoothly, and deeply through your nose throughout the exercise. As you breathe in gently, expand your abdomen; as you breathe out, let your abdomen fall back into place. This ensures true, deep breathing.

2) All you have to do is mentally count your breaths up to ten. You can either count your inhalations or your exhalations. Here's the catch though: every time your mind wanders and you lose count, you must start from one again. Each time you reach ten, start at one again. Continue like this and you will fall asleep.

2-to-1 breathing

This breathing pattern relaxes the body by subtly stimulating the parasympathetic nervous system, thereby inducing a state of relaxation.

As you lie in bed, gently slow down the rate of exhalation until you exhale for twice as long as you inhale. You can coax a longer exhalation by contracting the abdomen slightly. Don’t try to fill or empty or empty the lungs completely. You are simply changing the rhythm of your breath. In the beginning, it may help to count to eight on the exhalation and four on the inhalation, or sex on the exhalation and three on the inhalation (or any other 2-to-1 ratio you find comfortable. Focus on the smoothness and evenness of your breath, gradually eliminating any jerks and pauses.

Do one of these breathing exercises every night whether you have sleep problems or not. It will improve the quality of your sleep and most likely reduce the amount of sleep you need.

Finally, there is a way to get rid of tiredness and start living a full and energetic life that doesn't depend on drugs, stimulants, or expensive treatments. Instead, you'll learn some simple and easy-to-understand information, apply it, and then start fighting tiredness the natural way. To find out how to end tiredness once and for all, click here.

Dream Body Workout: 1000 Rep Challenge

This video a 1000 rep, fat melting, sweat pool of a workout for you. For a workout breakdown, click
here.

5 Herbs That Increase Testosterone Naturally

Low testosterone in men can cause many serious side effects, including weight gain, bone loss, depression, muscle loss, gynecomastia (breast enlargement), decreased libido, and decreased energy and mental concentration. After age 30, most men begin to experience a gradual decline in testosterone. There are natural herbs that can help to increase endogenous (in the body) production of testosterone and prevent the symptoms of male hormone decline. The top five herbs that increase testosterone are:

1) Ginseng

Ginseng has been used throughout the ages for virility and stamina. It has also been found to be effective in increasing testosterone levels.

2) Horny Goat Weed

Clinical trials have shown that horny goat weed is capable of acting as a herb that increases testosterone levels. In addition, horny goat weed also improves the circulation of these hormones around the body.

3) Muncuna Pruriens

Muncuna is one of the many herbs that increase testosterone by the seed of the plant having an anabolic effect on testosterone levels.

4) Tongkat Ali

Clinical trials have shown that tongkat ali is a herb capable of increasing testosterone levels.

5) Tribulus Terrestris

Tribulus has a long history of use in the Far East, but has recently been used by the West in order to enhance physical performance and sex drive. Tribulus functions as an herb that increases testosterone through its steroid saponins known as: terrestrinins.

Low testosterone robs men of sex, energy, and pleasure. Increasing testosterone in the blood can restore health and reverse the signs of aging, thereby reducing many of the side effects, for mood, memory, and muscle.

A breakthrough new method gives any man harder erections simply, naturally and without drugs! To stop erectile dysfunction and start having stiff, powerful erections tonight, Click Here!

Choosing an Intermittent Fasting Method

In the last of a series of articles about the benefits of intermittent fasting, short fasts of 16-24 hours, Mark Sisson describes the pros and cons of several of the popular methods.

Assuming you’ve been keeping up with the series, you should be saying to yourself “Hey, maybe this fasting thing would be a cool thing to try out, and it might even make me healthier/live longer/lean out/lose weight/etc.,” which is a sufficiently extensive list of benefits, don’t you think? I could probably go on theorizing and speculating about all the reasons why you should consider intermittent fasting, but I’d rather move on to the implementation. Thinking about fasting, reading about fasting, and reciting the benefits of fasting are all pointless if you don’t know how to go about doing it.

First, let’s go over the different variations of fasting. I’ll give a quick rundown. Each involves not eating for a period of time, unsurprisingly. Read more

Amazing Spiderman Workout

HASfit's Amazing Spiderman Workout displays several explosive and fun bodyweight exercises for strength and power.

10 Dumbest Things about Bodybuilding

Bodybuilding and fitness are not necessarily the same thing. From truTV, here are the ten dumbest things about bodybuilding.

Lifting weights, when combined with proper diet and cardiovascular exercise, is a recipe for good physical and mental heath. But when it is taken to the extreme, it can get seriously stupid. Here are the ten dumbest things about bodybuilding. Read more

Health & Fitness Solutions 5-Year Blogiversary

Health & Fitness Solutions went online April 10, 2007, and five years and 678 posts later, it's still here. I wouldn't have expected it since I only kept up my first blog Police State USA for about a year. Thanks to all the readers for reading up to this point, and I hope you keep coming back for more.

Premature Ejaculation: 3 Natural Remedies

Premature ejaculation refers to the circumstance when the male lacks control over his ejaculation and ejaculates before the female can orgasm. Premature ejaculation (PE) is the most common type of sexual dysfunction in men under the age of 40. Premature ejaculation will most likely create feeling of frustration and shame for the man suffering from this condition. In order to find a solution to this problem, one can turn towards natural remedies for premature ejaculation.

1) Ginseng

Ginseng is traditionally used to overcome general weakness and deliver extra energy. It also is used to combat premature ejaculation. Ginseng helps normalize blood pressure while rejuvenating and revitalizing the body. A key ingredient of Ginseng is ginsenoside, which increases blood circulation to the penis. Ginseng also promotes the building blood and sperm.

2) Penis Massage

Perform a gentle massage of the penis. To do so, take one ounce of sesame oil, add 5-10 drops of mustard oil. This helps in producing a heating effect that further dilates the blood vessels and improves the circulation of blood to the penis.

3) Yoga

Yoga asanas, such as the Bow pose, Fish pose, Camel pose, and Vajrasana, can be very helpful for premature ejaculation.

Each of these natural remedies on its own will help you last longer, but the real power is seen when they are combined and start functioning together. You will start feeling more relaxed and less anxious, your mind will begin to focus on the woman you are with instead of worrying about ejaculating to soon, and your ejaculation will under your total control.

Are you sick and tired of the frustration and embarrassment of finishing way too soon? Finally, you can end the "personal hell of premature ejaculation forever! To discover how you can last 15-45 minutes longer in bed tonight, click here!

The 8 Most Nutrient Dense Foods on Earth

Though dietary supplements have their place, it's still best to try to eat a nutritious diet as well. So, what are the best foods to eat? Jill Ettinger reveals the eight most nutrient-dense foods on earth.

We all know which foods we do best to avoid (right?). Despite the alluring appeal of Oreos, Mountain Dew or McAnything, processed foods provide little nutrition and a whole lot of risks. But when it comes to the good stuff—what are the best foods to put into our bodies? While experts all agree we need a variety of foods for a healthy diet, do you know which are the healthiest of the bunch? The answers may surprise and delight you. Read more