When In Doubt…Breathe


Breath is Prana and Prana is life-force. Breath is a number one survival tool, of higher rank than water, food, and exercise. We usually breathe irregurlary and shallow. We use only a tenth of our lung capacity.

When you are experiencing stress, your breath rate may double from a normal 16 times per minute. If you can consciously reduce your breath rate to 8 breaths per minute, you can become master of your life.

Benefits of Long Deep Breathing

  1. Relax and calm you. Works on the Parasympathetic Nervous System
  2. Breathing will re-tune and re-set your brain so that correct decisions will flow automatically in a crisis situation.
  3. Filling the lungs to capacity will feed your electo-magnetic field. Revitalizing and re-adjusting your magnetic field will make you less liable to fall victim to accidents, sickness and negativity.
  4. Pump the spinal fluid to the brain, giving greater energy.
  5. Regulate the body’s pH (acid/alkalinity), which affects your digestion.
  6. Reduce and prevent toxic buildup caused by not clearing the mucus from the lungs.
  7. Stimulate the production of chemicals (endorphins) in the brain, which eliminate the tendency to depression.
  8. Cleanse the blood.

How to Do It

Poor breathing increases susceptibility to stress. (The American Medical Association report that 80% of diseases are stress-related.) The body’s physiological response to stress, whether physical or psychological, is to increase the breath rate. Shallow upper chest breathing with a faster breath rate leads to chronic tension, weak nerves, and  potential breakdown in  the body systems.

Long deep breathing is simply complete efficient breathing using the body as it was made to be used. The lungs fill up and empty very completely. Hold your two hands with fingertips touching on your abdomen. As you inhale, the abdomen should expand so that the fingers separate, and as you exhale, they should come together again.

Start by inhaling while relaxing the abdomen (the navel area) and even pushing it out.

  • The muscles of the abdomen draw the diaphragm down.
  • The downward movement of the diaphragm creates a vacuum in the lung cavity, so air automatically flows into the lungs.
  • The lowest portion of the lungs fills first.
  • On the exhale, the abdomen should shrink back – try pulling it back.
  • This pushes up on the diaphragm creating pressure in the lung cavity which causes the air to be expelled.

Long deep breathing is also called diaphragmatic breathing or abdominal breathing.

Reference: Survival kit, Meditations and Exercise for Stress and Pressure of the Times by Yogi Bhajan, compiled by S.S. Vekram Kaur Khalsa
Edited by: Mary Jo Ruggieri, PhD, Hari Kaur 

Healthy Tidbits




Micro-organisms are abundant in your intestinal tract!  These micro-organisms crowd out huge amounts of harmful bacteria and do not let them multiply.  If they multiply, look out! Harmful viral, fungal and disease-causing bacteria grow.

What Kills Our Friendly Organisms?

  • NSAIDS (like Advil, Motrin)
  • Radiation and Chemotherapy
  • Diet High in Meat and Fats
  • Stress
  • Antibiotics


  • Stops Yeast Growing
  • Protections Against Ulcers
  • Inhibits Cancer
  • Improves Condition of Skin
  • Enhances Absorption

Remember as you get older, levels of  good intestinal bacteria decrease! Talk to your holistic health practitioner or your naturopathic doctor to find the best probiotics possible.

Reference: The Barron Report, Volume 7; issue 3,7


A Dream Spice for Your Pancreas

Turmeric! Sprinkle it on salads, and on all veggie dishes.  Put a dash of turmeric on most meals!

Besides being a natural anti-inflammatory turmeric may lower  your risk of pancreatic cancer. Curcumin, the yellow ingredient  in turmeric may kill tumor cells! Research reported by Real Age said that when adding turmeric to cancerous pancreas cells, production of these cells, practically, shut down.

Reference: www.realage.com


Anti-Inflammatory: The “Natural Way”


Try the more natural approach to inflammation! News about inflammation indicates that it can be the single most important cause of pain, a major contributor to heart disease, and Alzheimer’s Disease. NSAIDs like ibuprofen or naproxen may cause serious side-effects. So why not try a more natural way!

  • Bromelan – a pineapple digestive enzyme – incredible!
  • Digestive enzymes
  • Ginger – reduces osteoarthritis pain
  • Curcumin – tumeric (see previous article)
  • Boswellia – benefits arthritis, asthma, & colitis

Reference: C. Norman Shealy, M.D., PhD; www.normshealy.com/newsletters

“Must Haves” – Supplements That Help Dementia and Alzheimer’s

According to Dr. Al Sears, the following nutritional supplements and their recommended daily amounts are important for lowering your risk for Alzheimer’s and dementia:

  1. CoQ10 – 200 mg
  2. Vitamin B12 – 400mcg
  3. Vitamin B6 – 75 mg
  4. Vitamin C – 500 mg to 2,000 mg per day
  5. Vitamin E – 400 IU
  6. Folic Acid (B9) – 800 mcg

Reference: www.alsearsmd.com


Make Your Own Almond Milk

Grab a cup of organic almonds and pour warm water over them and let them sit over night or longer. When you see a little white tail come out of them, they will be ready to use. The tail creates more protein – sprouted!

Then pop the skin off and blend the almonds with soaked dates and water. It will be very yummy! It will taste so good!

Packaged almond milk is dead nutrition, but this version is full of the benefits of live food! The choice is yours!

Reference: Sat Kartar, Almond Milk Made at Home


Essential Herbs

Flu & Cold Prevention

Dear Charoula, 

I was wondering what kinds of precautions I can take in preventing the flu and colds this winter?


Prevention Measures

Healthy Cell (Herbal Tinctures)

  • Take 30 drops and alternate once a day and twice a day for 2 weeks, then take 1 week off, then for 2 weeks take 30 drops alternating once a day and twice a day, then take 1 week off, for a total of 6 weeks. The first week off, use Colloidal Silver protocol for 1 week. Repeat this for all winter months.

Also add the following:

  1. Take Essiac Tea – 2 ounces daily (herbal tea)
  2. Use a dry skin brush 1-2 times a day- Brush before you shower
  3. Increase fluids up to 10-12 glasses of water daily
  4. Take Vitamin C daily
  5. Use a Mini Trampoline (helps flush immune system)- 10-15 minutes per day
  6. For any digestive problems, can take Acidophilus or Primadophilus capsules

When minor symptoms occur, stop Healthy Cell regime and begin Breathe Free herbal tincture.  Use a Neti-Pot . Begin Winter Care herbal tincture.

If symptoms begin to go into your lungs, then begin using lung tonic herbal tinctures. Add the following:
Elderberry Syrup, a round of Colloidal Silver, gargle and drink Chlorophyll, skin brushing, use of a sauna, and weekly Polarity sessions.

Charoula, Herbalist


Heidi’s Fact Finders


Recycle, Repurpose, Reuse


There’s still a lot of work to be done, but the concept of recycling is beginning to pick up steam.A recent Yoga Journal article recently opened my eyes to the tons of textiles which are destroyed each year – including warehouses full of donated clothes. This inspired some Yoga Instructors and designers to salvage clothing from these warehouses and repurpose them into new items. What a novel idea and it’s something you don’t necessarily have to pay $300 an item for – it can also be a do-it-yourself project.Many communities offer some sort of recycling program for paper and plastics. Cell phone recycling has also become more common. Now it is possible to recycle other household items such as computers, appliances, and cars as well? Some places to start:

Half Price Books
Better World Books – benefit libraries and non-profit literacy initiatives
Sometimes it’s not worth fixing. A number of organizations participate in car donation programs, which may even be tax deductible.

National Cristina Foundation

Education (for children/schools)
Recycle City

Earth 911
Great Lakes Electronics Corporation

Household Goods
• Many local recycling or public works departments coordinate special disposal days.
Earth 911

National Recycling Coalition

Repurposed clothing: Yoga Journal Article Second Looks  


Many local recycling or public works departments coordinate special disposal days.


Heidi Beke-Harrigan MLS, APP is a polarity practitioner and an academic librarian. She specializes in health education and nursing, counseling and consumer health research. She can be reached at hbharrigan@malone.edu or irharp1140@yahoo.com

Disclaimer: The information in this newsletter is for educational purposes only. This information is not intended to diagnose, treat illness or prescribe any type of medication or treatment. For medical needs, consult your Medical Doctor, Dietitian, or Mental Health Practitioner.