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It’s vital for our well-being to get at least seven hours of sleep each night, but many of us struggle to do so. If you don’t get enough sleep, you can feel it. A lack of sleep doesn’t just make you groggy for one day; it causes you to drag throughout the rest of the week. Sleep deprivation wreaks havoc on our personal and professional lives, causing lowered focus, slower reaction times, and poor emotional regulation. You may think you can “catch up” on a lack of sleep later by sleeping in on the weekends, but the inconsistencies actually worsen the problem. Our bodies rely on a 24-hour clock known as our circadian rhythm. When our sleep and wake times are all over the place, our bodies have a hard time releasing the proper hormones that trigger that cozy, sleepy feeling. If you want to learn how to get more deep sleep, discipline is the answer! Waking up and going to bed at the same time every day and night may sound boring, but this practice is critical for improving your circadian rhythm and sleep quality.
Making a conscious effort to trim some extra pounds is almost always a positive choice. That said, making large, sweeping lifestyle changes can keep you up at night. If you’re wondering if your weight loss journey is causing insomnia, chances are, it is. When it comes to weight loss, a calorie deficit is key. Calorie deficit insomnia is associated with cutting your caloric intake too low too soon. Exercising too intensely or late at night is also known to keep you awake, staring at the ceiling when you’re desperate for rest. Over time, sleep deprivation becomes extremely dangerous, increasing your risk for chronic conditions, depression, and lowered immune function. However, calling it quits on your weight loss journey isn’t the solution. We’ve gathered all the reasons why your weight loss journey is preventing quality sleep, along with simple tweaks and changes you can make to get the night’s rest you desperately need.
 There seems to be a new hack for almost everything. But what about a hack for breathing during running? Is it better to breathe through the nose or the mouth when running? Turns out, breathing through the nose while on a run is one of the best “hacks” for improving your performance and stamina. Research shows that it slows down respiratory rates and decreases the ratio of oxygen to carbon dioxide output. This allows the cells to oxygenate more efficiently, helping you run faster and harder for longer. The journey of making the switch from mouth breathing to nasal breathing takes practice. That said, mouth tape is the perfect tool to help you train your lungs just like you’ve been training your body. 
The latest exercise accessories on the market help us elevate our workouts and give us the edge we need to train harder. But what if the best “gadget” wasn’t a gadget at all? Best of all, it’s completely free: it’s your nose. Nasal breathing can help us push our bodies to the limit with lowered fatigue, faster recovery times, and injury prevention. Mouth breathing, on the other hand, harms our health and performance. By incorporating nasal breathing into your exercise regimine, you’ll oxygenate the body properly, eliminate stress hormones, and achieve peak fitness levels. It may take some getting used to, but switching from mouth breathing to nasal breathing is the secret weapon your fitness routine needs.
The keys to being a great football player are well understood. But what if we told you there was a little-known way to give you an edge over your competition? And what if it was as simple as changing how you breathe?
Baseball: America’s favorite pastime. It’s no surprise that so many enjoy playing. But what you may find surprising is that there is a simple key to boosting your performance on the diamond: changing the way you breathe.
Tennis is beneficial for maintaining a healthy lifestyle. In fact, people who work on tennis training more than three days per week have been shown to report better health in comparison to those who don’t. Regardless of your reason for playing, nasal breathing can help you take your game up a notch.
Looking to gain an edge on the course? Whether you hit the course as a hobby or a profession, many people are surprised to learn that nasal breathing (yes, breathing through your nose) can give you a competitive edge and help you take your performance to the next level. Here’s how. 

The answer to improved performance and endurance on the soccer field isn’t a fancy sports drink or overly expensive gear. Get a kick out of this: it’s your nose! By breathing through the nose instead of the mouth, you’ll be ready to go at every soccer training exercise and kickoff.

Whether you’re young or old, experienced or a beginner, the way you breathe while doing yoga and completing different poses makes a difference. Nasal breathing rather than mouth breathing can take your downward dog to the next level while also helping you to perform better with every session.

Strength training and weight lifting help us improve our health by increasing muscle mass. For optimal weight training, form, intensity, nutrition, and recovery are all paramount. But what many people don’t understand is that the way you breathe while you lift weights - and while you rest -  can make or break your progress in the gym. 
What if there was a way to “hack” running for better performance? Surprisingly, there is! Whether you’re an experienced runner or you’re just getting started, find out how nose breathing can help you get the most out of your run.

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