PART ONE: The 4-7-8 Breath
Many of you have expressed what a positive impact hooping has had on your lives. We’ve heard how you feel happier after a hoop session, more relaxed, and some of you have even reported less anxiety and depression. Today’s challenge is all about harnessing the power of the breath to further deepen the mind, body, breath connection. Our thoughts influence our breathing. Our breathing influences our physiology. Learning how to use this technique can have a wide variety of benefits:
- Reduced anxiety
- Reduced depression
- Stabilize and even lower blood pressure
- Increased energy levels
- Muscle relaxation
- Decreased stress
- Watch Dr. Weil’s video to first learn how to perform the 4-7-8 Breath.
- Then watch our video on how to incorporate this with waist hooping. (I’m not mad in the video, just concentrating!) Try practicing this yourself for a cycle of four breaths at first, based on Dr. Weil’s recommendation.
- Then practice your regular waist hooping for at least fifteen minutes. If waist hooping is easy for you, try practicing with either a lighter hoop, or in the opposite direction, or current.
Ways to incorporate this into your hoop practice:
- As a warmup before starting more vigorous hooping exercises.
- As part of your cooldown to bring your heart rate back down and create a sense of calm.
- When learning a new hoop trick or a trick that’s particularly difficult to learn. When we have trouble learning a new trick often the mind body connection isn’t working properly. We KNOW what we want our bodies to do, but we can’t seem to make it happen. When you get frustrated with a trick, stop and practice this breathing technique before attempting again.
When you have watched both videos and practiced, head to our Facebook page (or leave a comment on our blog) about your experience practicing this with the challenge and what ideas YOU have to incorporate this.
And don’t forget to read on for PART TWO, our nutrition challenge to keep you burning calories, not storing them.
Learn How to Use the 4-7-8 Breath While Waist Hooping
PART TWO: TWO TIPS TO BURN, NOT STORE CALORIES
In the game of weight loss, calories do matter. The two tips I’m giving you today are designed to help tip calories in versus calories out in your favor.
DO THIS: Start replacing your cooking oils with vegetable broth and/or water. A tablespoon of virtually any oil has roughly 120 calories. If you are using oil to sauté vegetables, chances are you’re using more than a tablespoon, which can quickly add up and throw weight loss efforts off track. These are wasted calories that provide little to no health benefit. According to Dr. Caldwell Esselstyn, who works relentlessly to reverse heart disease in patients:
“The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind.There are many other sources of healthy fat – cooking oil isn’t one of them.”
How do you do a vegetable broth sauté? Simply add the vegetable broth and sauté your vegetables just like you would with your oil. If you don’t have the vegetable broth on hand, water works well too! Just keep an eye out and add more liquid if needed.
DO THIS: If possible, try your hooping practice in the morning before you eat breakfast. Why? We’re trying to tap into your body’s fat burning potential. Let’s say you eat dinner at 8. It will take until about 4 am for your body to burn through the food and sugar stores to start burning fat. If you wake up at 6, your body has had 2 hours to tap into fat burning. Starting your workout before breakfast helps you tap into that potential even further.
To learn more, we suggest the following resources: