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Our goal is to give you simple changes you can do to have an immediate impact on your longevity. Today we go after a common killer for us all - email. Yes, this source of constant anxiety is actually taking healthy years off of your life. Fortunately it’s easy to rectify without needing to quit your job.

We also love expert Dr. Rhonda Patrick’s explanation of why high intensity interval (HIIT) exercise boosts your cognition and heart health.

Does Email Make You Stop Breathing?

Inbox Anxiety is real - the next time you feel email stress, check your breathing.

Checking emails creates anxiety, but not why you probably think. Many of us hold our breath or breathe shallowly while reading emails. This is called “email apnea.” It triggers your body’s fight-or-flight response, making you feel stressed. Studies by Linda Stone found 80% of people hold their breath while doing email. It’s similar to sleep apnea and can lead to serious health problems like stroke, heart attack, and diabetes.

Don’t worry, you can fix it. Here are two simple actions to get started:

• Breath Awareness: Periodically tune in and check your breathing throughout the day, especially during computer work. Are you holding your breath? Inhale deeply through your nose, letting your belly expand. Exhale slowly through pursed lips. Repeat. This change to your breathing rhythm and immediately resets stress.

• Breathing Breaks: Plan breath training into your workflow. At the end of a work session or meeting or when you feel your focus drifting, stop and practice one of the many relaxation and energizing routines available to you. One is the Physiological Sigh.

While breathing doesn’t seem like something you need to practice, you will be amazed what a difference using different breathing techniques has on your mood and your focus. Proper breathing improves your overall well-being and makes you more relaxed. And you will definitely stop holding your breath.

Breathwork techniques for stress and anxiety relief are simple to learn and easy to put to work. And you feel so good after. Here are some go-to techniques you can adopt right now.

Boost Your Brain and Lifespan with High-Intensity Workouts

In this enlightening video, Dr. Rhonda Patrick, a prominent biomedical scientist and health educator, dives deep into the transformative effects of vigorous exercise on health, lifespan, and cognitive functionality.

Dr. Patrick elucidates how high-intensity interval (HIIT) workouts can be a game-changer for both your body and brain. She recommends a warm up and then 4 minutes of 85-95% maximum heart rate intensity followed by 3 minutes of 60% recovery intensity. Repeat this for 4 rounds. This can be running, biking, rowing, jump roping - anything that works you at your top capacity for a brief period.

How HIIT Helps Your Brain and Lifespan:

Enhance Cognitive Function: Vigorous exercise boosts the production of brain-derived neurotrophic factor (BDNF), which enhances cognitive functions and supports neuronal health.

Improve Cellular Health: Engaging in high-intensity workouts promotes cellular rejuvenation processes like mitophagy and mitochondrial biogenesis, which reverse aging at the cellular level.

Maximize Longevity: Increasing your VO2 Max through vigorous exercise is strongly correlated with a longer lifespan and reduced mortality rates.

To delve deeper into this topic and explore more insights from Dr. Rhonda Patrick, click here to watch the full video (it’s about 60 minutes long).

Be Timeless,

Mary and John

Co-Publishers, AgeBetter.news