The key for exercise, and for the rest of life, is to stay in that energy-efficient, clean-burning, oxygen-eating aerobic zone for the vast majority of time during exercise and at all times during rest.

FOUR Exhale

22 It’s constantly on the move, sweeping along at a rate of about half an inch every minute, more than 60 feet per day. Like a giant conveyor belt, it collects inhaled debris in the nose, then moves all the junk down the throat and into the stomach, where it’s sterilized by stomach acid, delivered to the intestines, and sent out of your body.

Tummo takes some practice, and learning it from written instructions can be confusing and difficult. Chuck McGee, the Wim Hof Method instructor, offers free online sessions every Monday night at 9:00, Pacific Time. Sign up at https://www.meetup.com/Wim-Hof-Method-Bay-Area or log in through the Zoom platform: https://tinyurl.com/y4qwl3pm. McGee also

through this channel, circulation speeds up, your body gets hotter, and cortisol levels, blood pressure, and heart rate all increase. This happens because breathing through the right side of the nose activates the sympathetic nervous system, the “fight or flight” mechanism that puts the body in a more elevated state of alertness and readiness.

filled with copies: “Master DeRose,” enacademic.com, https://enacademic.com/dic.nsf/enwiki/11708766.

Did it matter if we breathed at a rate of six or five seconds, or were a half second off? It did not, as long as the breaths were in the range of 5.5.26

During the deepest, most restful stages of sleep, the pituitary gland, a pea-size ball at the base of the brain, secretes hormones that control the release of adrenaline, endorphins, growth hormone, and other substances, including vasopressin, which communicates with cells to store more water.

It involves placing an index finger over the left nostril and then inhaling and exhaling only through the right. I did this two dozen times after each meal today, to heat up my body and aid my digestion.18 Before meals, and any other time I wanted to relax, I’d switch sides, repeating the same exercise with my left nostril open. To gain focus and