Breathing and living

Gustavo Cardoso - Director of the DeRose Method School London

Talks about breathing, sharing advice on how to incorporate the breathing technique in daily life. 

He has been practicing theDeRose Method for more than 20 years.

Breathing and living

A friend of mine breathes superficially and almost gasping when he sits to have his meal and, while he is having his meal, he thinks about all that he has to do throughout the day…

The ancient practical philosophies have been teaching us for a long time that the way we breathe reflects all the aspects of our life – physical, emotional, mental and others. Once we become aware of this and consciously use this powerful resource, our breathing, we will increase tremendously our vitality, our energy, we will reduce the level of effort to produce the same amount of work, our mind will be focused, our emotional side will be stable and less susceptible to disruption, and we will have a strong immune system.

The primary source of energy

It is worth reminding that our body requires four main sources of energy: sunlight, without which we can survive for a few years; food, without which we can survive more than a month; water, without which we can survive only for a few days; and air, without witch we cannot survive for more than 10 minutes, then permanently damaging our brain or even dying. Breathing is so connected to life that it is the first thing you ever did and it will be the last thing you will be the last thing you will do. Heart and lungs work together, and for each other. The importance of breathing is therefore clear, isn’t it?

Patterns of breathing and state of mind

Now, let’s make some associations. We all know that we need to breathe quicker when we are running. It is known that in moments of pleasure and calm and pleasure is often expressed by the sound of a long exhalation? It is also aknown that in moments of fright we breathe through the mouth an almost gasping inhalation. When we are sleeping we tend to have a long, deep and calm rhythm breathing. I guess we don’t need any further examples to understand how our breathing is connected to our emotions and to our body.

Practical suggestions

And what about learning a few exercises that will command your mood, energy, vitality, quality of sleep, the work of your bowel, and bringing you focus like never before? Here are my suggestions. Every night, before you go to sleep, measure exactly five minutes and execute the alternate breathing: inhale through one nostril while obstructing the other, retain with the lungs full, swap the nostril in activity and then exhale, to inhale through the same nostril – always swapping the nostril in activity with the lungs full. And when you wake up in the morning, execute a cicle of ten very quick breaths, noisy, vigorous and wide. Let me leave you with three important notes: deep breathing is when we breathe using the abdomen, then the rib cage, then the upper part of the chest; in order to keep the focus on the breathing, remember to inhale slowly and deeply all day long; finally, none of the exercises suggested should performed if you are smoker of any kind.

Story of Stuff, Full Version; How Things Work, About Stuff

The DeRose Method is a interweaving of concepts and techniques originated from ancient cultural traditions.

Or in a more expanded form:

The DeRose Method is a lifestyle proposal focusing on good quality of life, fulfilling human relationships, culture, good dietary habits and optimal health. Some of the tools used are breathing re-education, stress management, and body techniques to improve muscular tone and flexibility, as well as other techniques utilized to achieve emotional relaxation and mental concentration. All of these tools ultimately aim to increase consciousness and self-awareness.

The following topics help to further summarize the DeRose Method:

• A proposal for lifestyle coaching
• Emphasis on good quality of life
• Good manners
• Fulfilling human relationships
• Cultural development
• Good dietary habits
• Optimal health
• Breathing re-education
• Stress management
• Body techniques
• Muscular tone
• Flexibility
• Concentration and meditation
• Final goal of self-consciousness and awareness

Hundreds of schools and thousands of instructors currently teach this method in Brazil, Argentina, Chile, Portugal, Spain, France, England, Scotland, Germany, Italy, Hawaii, Indonesia, Canada, the United States and Australia.

What we don't see but is there!

The meaning...

Five elderly Taiwanese men turn the death of an old friend into a chance to relive the dreams of their youth.

Get in and press the magic button!

A "To do" for your Healthy Daily Life

Abdominal Contractions

Author: Gustavo Cardoso

Doing this exercise regularly...
Will help you dissipate the tension accumulated in your abdominal area and purify your internal organs. The abdominal contractions act as a massage on your whole digestive system. It also is anti-depressive, anti-aging and self-empowering as it acts on important glands and plexuses such as the enteric nervous system.

Spread your feet shoulder width apart, bend your knees slightly and press your hands pointing inward against the top of your thighs. Incline your torso forward and exhale all the air from your lungs. While holding without air, lungs completely empty, make dynamic abdominal contractions: pull your abdomen inward and upward strongly and deeply and then release it. Make as many contractions as you can while holding your breath.

The first time you carry out this exercise you should aim at making 10 strong abdominal contractions per breath repeat the exercise three times. With practice you will increase the number of contractions you can make each time that you hold your breath.

Theory Class every Sat 10:30am to 12pm *

You will discover amazing facts and build a philosophical basis which can only enhance your experiences at the classes!

*Open exclusively for students enrolled at DeRose Method school.

This is really nice and incredible!

Tagliatelle with Spinach, Mascarpone and Parmesan

• 455g/1lb tagliatelle or spaghetti
• olive oil
• 2 teaspoons butter
• 2 cloves of garlic, peeled and sliced
• ½ a nutmeg, freshly grated
• 400g/14oz fresh spinach, washed thoroughly and finely sliced
• sea salt and freshly ground black pepper
• 120ml/4fl oz double cream
• 150g/5oz mascarpone cheese
• 2 handfuls of freshly grated Parmesan cheese

Instructions:
Bring a large pan of salted water to the boil, add the pasta, and cook according to the packet instructions. Meanwhile get a frying pan or wok warm, add a drizzle of olive oil, the butter, garlic and nutmeg. When the butter melts, add the spinach. After 5 minutes it will have wilted down and will be nice and dark. A lot of the liquid will have cooked away and you'll have wonderful intensely flavoured spinach. At this point season with salt and pepper until it tastes good, then add the cream, mascarpone and a little ladle of cooking water from the pasta. Let this come to a simmer and then season again.

Drain the pasta, reserving some of the cooking water, then stir it into the spinach sauce. Add the Parmesan and toss everything together. Loosen to a nice silky consistency with some of the reserved cooking water, so it doesn't become too claggy. Check once more for seasoning and serve straight away.


Source: http://www.jamieoliver.com/recipes/vegeterian-recipes/tagliatelle-with-spinach-mascarpone-and

Swásthya Choreography by Instructor Ivani Tavares

Abdominal Contractions

Author: Gustavo Cardoso

Doing this exercise regularly...
Will help you dissipate the tension accumulated in your abdominal area and purify your internal organs. The abdominal contractions act as a massage on your whole digestive system. It also is anti-depressive, anti-aging and self-empowering as it acts on important glands and plexuses such as the enteric nervous system.

Spread your feet shoulder width apart, bend your knees slightly and press your hands pointing inward against the top of your thighs. Incline your torso forward and exhale all the air from your lungs. While holding without air, lungs completely empty, make dynamic abdominal contractions: pull your abdomen inward and upward strongly and deeply and then release it. Make as many contractions as you can while holding your breath.

The first time you carry out this exercise you should aim at making 10 strong abdominal contractions per breath repeat the exercise three times. With practice you will increase the number of contractions you can make each time that you hold your breath.

Time Out says

Wake up Full of Energy!

Author: Gustavo Cardoso

This is a short concentration exercise. Doing this every morning will enhance your focus, improve your memory and your brain’s ability to learn and absorb new information.

Sit up with your legs crossed, your back straight and head in an upright position. Place your hands relaxed on your laps or knees and take a few long and deep breaths through your nostrils. With your eyes closed create an image of a golden sun; keep visualizing this image for 5 minutes.

Stressed?

Author: Gustavo


Stress in itself is not a bad thing. Without it, human beings would be vulnerable and would not be able to fight, work, or survive. What is bad however, is when stress levels become excessive and we lose control over it. The DeRose Method teaches various techniques to help maintain and control healthy stress levels without making severe changes to your everyday lifestyle.

One of these techniques is Breathing Re-education
Stress is the psycho-organic state produced by the gap between your potential and the challenges that you need to be face to achieve this. To manage it, you do not have to limit yourself to relaxation; rather you need to learn to effectively regulate your breathing patterns.

The abdomen is the first part of the body that we tense when we are stressed. In order to manage and reduce stress take deep breaths expanding your abdomen each time you inhale and retracting when you exhale. Try breathing in in 4 seconds, holding your breath with your lungs full for 4 seconds, exhaling in 4 seconds and holding without breath for 4 seconds. Avoid inhaling or exhaling through the mouth at all costs and make sure you are moving your abdomen.



Other tips: 
Try to avoid substances that contain caffeine -  Moderate caffeine consumption in the short-run makes us feel more alert and awake. However, in the long-run, the artificial boost in stress hormones that caffeine gives us, causes fatigue and makes us less equipped to deal with stress.

Try to better manage your time! If you know what you are doing during the day and how much time you will need to dedicate to each activity, you will be able to prevent last-minute rushes and feel more in control over your life.



The DeRose Method is an efficient resource for reducing stress to a healthy level - 90% of those who practice it feel the effect of stress reduction from their very first session. This is because DeRose Method incorporates specific techniques that not only minimize general fatigue but also eliminate the chain reaction of secondary effects such as: heart attacks, high blood pressure, migraines, insomnia and depression.

Our Yoga Journal Model finalist

Marcelo Tessari, DeRose Method Teacher at NYC is a finalist of the Yoga Journal talent search

Inspired By: It's a lifestyle. It transformed everything in my life. It's almost the same as to change a black and white TV for a color TV.

London - So Beautiful

Author: Gustavo
Some videos that may help you understand why I chose to come to this city!

Grupo SwáSthya

A beautiful example of a choreography. 

Suggestions for Non-Carnivorous

Author: DeRose
(Text has been modified for UK)

All the suggestions that follow should be properly seasoned with oregano, cumin, coriander, nutmeg, thyme, ginger, cardamom, saffron, curry, paprika, bay leaves, parsley, cloves, cinnamon, basil, marjoram, masala, Kummel, or peppers, and of course with onion and garlic.

Try using virgin olive oil instead of butter. Add the olive oil (or oil) preferably after you have taken the food from the stove/heat. Or, if you cannot, leave it the least possible time in the fire. Avoid using too much salt, pepper and vinegar.


Soups, and baked soufflés: of peas, hearts of palm, butternut squash, asparagus, vegetables in general, onion, cauliflower, corn, mushrooms, cheese, beets, lentils with cubes of ​​potato, etc..

Vegetables, Breaded, Doré, Au Gratin, barbecue, saute, roasted: Cauliflower, broccoli, carrot, aubergine, asparagus with pecans and parmesan, zucchini, baked potatoes, all the vegetables can be done separately or in combinations for example mixing potatoes with onions or mushrooms and asparagus, or roasted tomato and feta parcels there are limitless combinations.

Quiche: Any combination. Could be, egg, cheese, spinach and mushroom, or eggs, onion, olives, peppers, tomatoes, parsley, or with asparagus, or olives and potatoes or eggs only with onion, grated carrot and parsley. The combinations here too are endless. Just choose your favourite vegetables, you can also play with different types of cheeses.

Beans: chickpeas, yellow split peas, lima beans, brown lentils, green split peas, green lentils, adzuki, anasazi, black beans, black eyed peas, cannellini beans, corona bean, cranberry bean, fava, flageolet beans, mung beans, navy beans, pink beans, red beans. Soy No! Why limit yourself to soy when there are so many amazing types of beans?

Rice (white or brown, basmati, risotto, long grain, glutinous) with beans, carrots, olives, raisins, cheese, eggs, corn, mushrooms, tomato sauce and mixed vegetables. Baked rice as a side to a Portobello mushroom stroganoff for example. And then there are the risottos ... and this is another dish where you have an endless amount of options!

Pasta with all types of vegetables! A good base to start with to make all pastas delicious is oil, garlic and some chilli in a pan. Add any vegetable to these ingredients and it will make a delicious plate. You can add zucchini, aubergine, mushrooms, tomatoes, asparagus, artichoke hearts or any combination of vegetables. You can also make tomatoe sauces or a carbonara without the bacon but with egg and Parmesan. With pastas you can never get bored, you can even make oven baked pastas like cannelloni with cherry tomatoes and goat cheese, lasagnes or salads! 

Fried: Rice filled with Mozzarella (suppli), tempura vegetables: baby corn, cauliflower, red peppers, carrot, potato, and a host of vegetables, cereals, roots, etc. Fried food in moderation is fine.

Meat-free Kebab: pitta bread with with mozzarella, pumpkin, spinach, Portobello mushrooms, peppers, beans, hummus, onion any mix you wish to experiment with. 

Omelettes: We don’t eat lots of egg but it is a good option when you have nothing else at home. They are very easy to make and are good with all types of vegetables, from potatoes to onions (Spanish Tortilla) to tomatoes, cheese, alone or with olives, peppers, parsley.

Pizzas: Whatever you put on top of the pizza dough will usually be good so you can let your imagination go wild here!

Sandwiches: Toasted ciabata (unbeatable), baguette, croissant, brioche, focaccia, Arabic bread, Italian bread filled with another list of endless ingredients such as egg, olives, lettuce and tomato, tomato and cheese; onions with sour cream, cooked carrots with tahini, humus with cherry tomatoes, corn with cheese and mayonnaise, etc. One of our favourite in london, the grilled portobello sandwich.

Various salads: NO! SALAD NO! My concern here is that the true non-carnivores, the true and ancient non-meat eaters did not eat salad dishes. They ate elaborate dishes cooked in the oven and stoves following the tradition of the oldest and most authentic non-carnivorous cuisine, the Indian, which DOES NOT have salads! When they do, it is exclusively in special menus for western tourists. This is the only place I have seen salads in India, after 24 years of travelling in the country and spending time in the capital, the interior cities, villages, mountains, luxury hotels, tourists bungalows and monasteries, I have only seen these in very few menus.

Most Delicious Butternut Squash Soup

This recipe was given to Gustavo by a close friend called Lara and is the best butternut squash soup we have ever tried (and its also very easy!)

Ingredients:

• 4 medium size onions
• 2 cloves of garlic
• 1 butternut squash (1.5kgl)
• 4 carrots
• 3 tomatoes 
• 1.5lt water (could need a little more
• Your favourite condiments could be oregano, parsley, cayenne pepper, rosemary, or nutmeg

Directions:

• In a large deep pan saute 4 medium sized onions with some olive oil and two cloves of garlic until they are transparent
• Add to this one butternut squash cut into squares (about 1.5kg) and cook for a couple of minutes
• Add 4 cut up carrots and 3 pealed tomatoes
• Add water (enough to cover all the vegetables about 1.5 ltrs) and cover the pan, let the vegetables cook for about 40 minutes.
• Once all the vegetables are cooked blend everything together and add any condiments you like such as oregano, parsley, cayenne pepper, or nutmeg, pepper and salt.
• If you wish you can also put add two or three tablespoons of cream.

Baked New Potatoes With Sea Salt and Rosemary

Ingredients

• 1kg Jersey Royals
• 1 tablespoon olive oil
• sea salt and freshly ground black pepper
• 2 sprigs of rosemary, leaves picked and bashed 

Directions:
Wash your potatoes and parboil until almost tender. When done, drain them, drizzle with just a little touch of olive oil and roll in a tablespoon of sea salt, a little freshly ground black pepper and the rosemary.

Preheat the oven to 220ºC/425ºF/gas 7. Put the potatoes in a roasting tray and cook in the oven for 25 minutes until golden. Or wrap them in tin-foil and throw them on the barbie for the same amount of time.

http://www.jamieoliver.com/recipes/vegeterian-recipes/baked-new-potatoes-with-sea-salt-ros

Meeting point - DeRose Method Classes at Hyde Park

When: Every Sunday at 12pm April – September
Where: Meet in front of The Boat House, Hyde Park on Serpentine Road (see map below) at 11:45am
Duration: 1 Hour
Free

Our objective is to incentive you to try something new, that will make you feel energized, healthier, and less stressed while having fun at the park with friends. All you need to bring are comfortable clothes and a towel (if you don't want to practice directly on the grass).

There will be two certified instructors present at all times to ensure that you are carrying out the class perfectly.

Please arrive by 11:45. If you need help finding us on Sunday call:
Paulo - 07984331920
Sonia - 07903533686
Gustavo - 07538085404


If you have any questions please call 020 7373 7070 or email Southken.uk@derosemethod.org, we will be happy to help you.

IMPORTANT: If it is raining the Class will be Canceled




View Open DeRose Method Classes at Hyde Park! in a larger map

Advice from Professor DeRose to Improve Your Health

Author: Professor DeRose
“We call poison that which kills us quickly; and food that which kills us in the long term.” Professor DeRose

• Do not mix salt with sugar in the same meal. So, no desserts.

• Preferably, do not use salt or sugar. Try to reduce those two impostors. The drastic reduction of salt helps greatly increased flexibility in the asanas. Salt also makes you less sensitive, cutting the subtle perceptions.

• Do not combine citric fruits with sweet fruits.

• Do not take liquids with meals. Only half an hour before or half an hour later. (When Guarani Indians of Argentina as invited to dinner they often respond: "Thank you. I have already drunk.") Far from meals, drinking plenty of mineral water.

• Change brands of mineral water every so often.

• Use bottled water or filtered water even for making tea and cooking.

• Do not throw out leftover water from cooking vegetables. This water is rich in minerals and can be used to cook something else, such as the rice. Besides the nutritional benefits, the other dish will have more flavour.

• Restrict the use of mayonnaise, eggs, cream, butter, and animal fats and other fats that are in a solid state at room temperature.

• Remember that in some recipes, cream may be substituted for yoghurt; other, for sesame paste (tahini).

• Reduce the dairy to a minimum.

• Butter, almost always, may be substituted for olive oil extra-virgin.

• The state of your plate after you have finished eating can indicate the degree of cleanliness or dirtiness of the food you placed in your body. If the dish is very clean, that you almost do not need to wash it, your body will be clean as well. If you need your dish detergent and hot water to get the food off, imagine the state of your internal organs after digesting it.

• Adopt spices, as well as enhancing the flavours they aids digestion, help process fats, benefit the liver, gallbladder, intestines, give vitality, increase sexual energy and invigorate the entire body. These spices include: ginger, clove, cinnamon, oregano, cumin, thyme, turmeric, coriander, curry, nutmeg, cardamom, marjoram, basil, parsley and chives, garlic or onion and some forty more varieties that are relatively easily in supermarkets .

• Eat fibre, whole grains, brewer's yeast, ginseng, garlic. Be careful not to salute your friends with the garlic breath though. A very good thing to do once in a while is to swallow capsules of garlic oil or a whole garlic clove before going to bed. This way by the morning you will have processed and eliminated a good part of the friend - scaring – smell, make sure to brush your teeth, shower, eat something to ensure you leave the garlic smell at home.

• Eliminate immediately all aluminium cookware. Adopt cookware made of glass, iron, steel, agate, clay, stone, etc.. Avoid non-stick films: there is a serious suspicion that are carcinogenic.

• Watch, smell, and truly taste your food during each meal. Do not ingest while reading or distracting yourself with something else. You will notice that eating will be more pleasurable and you will eat less as you will feel content with less quantities.