Oxygen

Breathwork

Movement

Outdoor Exposure

Heavy Metal Cleanse

1. Oxygen & Why it is first

Oxygen is the most immediate need for human survival.

The body requires oxygen for cellular respiration, the process that produces energy (ATP) in mitochondria.

Without oxygen, cells, especially in the brain and heart, begin to die within minutes due to halted ATP production.

Everyday Language

Your body is like a car engine that needs fuel to run.

Oxygen is like the air the engine needs to burn that fuel.

Inside your cells, tiny powerhouses called mitochondria use oxygen to turn food (like sugar) into energy, called ATP.

This ATP is like the battery that powers everything your body does—thinking, moving, even your heartbeat.

If you stop getting oxygen (like holding your breath too long), the mitochondria can’t make ATP.

Without ATP, your cells start to shut down, especially the super important ones in your brain and heart.

They’re like the car’s computer and engine—they need energy the most!

If they don’t get oxygen for just a few minutes (like 4–6), they can get damaged or die, and that’s why you can’t survive long without breathing.

Oxygen

Oxygen helps your body make energy to keep your brain and heart working.

No oxygen, no energy, and things stop fast.

Role in health:

Oxygen fuels cellular respiration, producing energy (ATP) for all bodily functions.

It’s critical for detox, as it supports liver and kidney function, which are key for eliminating heavy metals.

Holistic actions to improve

Breathwork

Practice 5–10 minutes of diaphragmatic or lateral thoracic breathing daily.

4-7-8 technique: inhale for 4, hold for 7, exhale for 8 or any of the techniques below.

Find what you enjoy and then practice what you enjoy. Every type of breathwork has a purpose, so enjoy!

Breathwork increases oxygen delivery to cells, aiding liver detoxification pathways (Phase I and II, cytochrome P450 enzymes; Lehninger Principles of Biochemistry, 7th ed.).

Visualize releasing toxins with each exhale to connect mind and spirit.

Reducing Oxidisation

For some people major improvement in health and vitality can be gained by adding antioxidants.

Here’s a concise list of antioxidant-rich foods:

Fruits: Blueberries, strawberries, raspberries, blackberries, cherries, oranges, apples, pomegranates
Vegetables: Spinach, kale, broccoli, artichokes, red cabbage, beets
Nuts and Seeds: Walnuts, pecans, almonds, sunflower seeds
Legumes: Black beans, kidney beans, pinto beans
Whole Grains: Oats, quinoa, brown rice
Spices and Herbs: Turmeric, cinnamon, ginger, oregano, rosemary
Other: Dark chocolate (70%+ cocoa), green tea, red wine (in moderation), tomatoes

Omega-3 fatty acids, found in foods like fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, are not antioxidants themselves.

However, omega-3 fatty acids have anti-inflammatory properties that can indirectly support the body’s antioxidant defenses by reducing oxidative stress caused by inflammation. Some studies suggest omega-3s may enhance the activity of antioxidant enzymes like superoxide dismutase and glutathione peroxidase.

So, while not direct antioxidants like vitamin C or polyphenols, omega-3s contribute to overall cellular health and can complement antioxidant-rich foods.

Movement for oxygenation

Engage in gentle yoga to enhance lung capacity and circulation. There are so many sessions you can enjoy. Here is a standing breathwork session and some gentle movement of Yoga that focuses on breathwork.

Many of the movements in our Therapeutic Yoga sessions support lymphatic drainage, which helps remove heavy metals (Journal of Ayurveda and Integrative Medicine, 2019).

Walking and specific injury management moves are also in this category for assisting oxygenated blood in areas of need.

Please, please look after your areas of tension and injury.

Enjoy Nature for the Outdoor Exposure

Spend 15–20 minutes daily in nature (e.g., park walks) to breathe clean air, reducing exposure to indoor pollutants like volatile organic compounds (VOCs) that can exacerbate heavy metal toxicity (Environmental Health Perspectives, 2020).

Volatile organic compounds are an extremely important part of building biology and geopathic stress. This also brings are very important topic and the role of electromagnetic radiation into the discussion which we will address in future sessions.

Heavy metal cleanse integration

Use coriander in smoothies, salads and in general wherever you feel it could enhance your meal. You may have a reaction to coriander and may wonder why you do not like it or it causes certain sensations in your mouth. This will be covered in nutrition.

Coriander binds to heavy metals like mercury for excretion (Journal of Ethnopharmacology, 2013).

Pair with mindful intention to “clear stagnant energy” for a holistic boost.

Why it works:

Oxygenation enhances cellular vitality, supporting detox organs. Coriander has chelating properties to help mobilize heavy metals, while breathwork and yoga align body and mind.

Sessions that you could utilise

The following sessions could be part of your program to assist movement that is comfortable and appropriate for the intention of releasing heavy metals and toxins.

There is a time for challenge and exertion…..

However,…..

This program is to increase oxygen! Stay comfortable, listen to your body and enjoy this process that will assist your energy and vitality.