Breathe This Way And Help Your Bones - Save Our Bones

We typically don’t pay much attention to breathing. In fact, we take it for granted. And worse, we don’t even relate it to our health, unless we experience problems with it. Breathing is the one thing we do every second of the day.

Most people are shallow breathers, and I was no exception. I discovered years ago during my osteoporosis research that there is a relevant link between breathing properly and strong, resilient bones.

As I immersed myself deeper into the topic, I soon realized that deep breathing is an important part of a healthy lifestyle because it is also an efficient detoxifier. So I’ve worked on changing my own breathing habits. It took a bit of practice, but now it’s second nature to me, and I don’t even have to think about it.

Deep Breathing and Your Bone Health

Breathing is important to bone health for several reasons. The Osteoporosis Reversal Program, explains how stress can harm your bones. Deep breathing is a great way to lower your stress levels. And deep breathing is a great way to rid your body of acidifying toxins.

Other Benefits of Deep Breathing

When you breathe into your chest (shallow breathing), you’re only filling the top part of your lungs, which means you’re short-changing your system by not taking in as much oxygen as you need. And if you’re not breathing in enough oxygen, you’re also not exhaling enough carbon dioxide. A pattern of shallow breathing can affect just about every system in your body, including your bones, as mentioned earlier.

When you get into the habit of deep breathing, you’ll experience a host of benefits:

  • Your stress levels will decrease, and tight neck and shoulder muscles can get relaxed.
  • You’ll experience less anxiety. And you’ll have a great way to control anxiety when it does occur – just take several slow, deep breaths. You’ll be amazed at the results.
  • Full exhalations allow your body to rid itself of toxins, and full exhalations are only possible when you breath fully and deeply.
  • Your blood circulation will improve.
  • You may also find that your digestion improves, because deep breathing stimulates the organs of the digestive system.
  • You’ll feel better, because deep breathing moves lymph through the body, and releases endorphins and neuropeptides in the brain.

How Do I Know If I’m a Shallow Breather?

Shallow breathing means that you’re breathing into your chest instead of letting the breath go all the way down into your abdomen. Here’s an easy way to check out your breathing:

  1. Lie down on a bed or on the floor.
  2. Place one of your hands lightly over your abdominal area.
  3. Take a couple of breaths, just as you normally would. Don’t try to change anything about your breathing for the purposes of this experiment.

If your abdomen pushes your hand out and you feel the breath expanding your abdomen as you inhale, you’re already doing great! You may also notice your back expanding and pressing into the bed or floor.

But if your hand stays still, and you feel the breath going down into your chest, then you’re probably a shallow breather and can benefit from some practice in this area.

So What Do I Do About It?

If you’re a shallow breather, start by simply paying attention to your breath. Take some slow, deep breaths and focus on feeling the breath all the way down into your diaphragm (abdominal area) as you inhale. Then exhale just as slowly and fully.

Don’t force the breath. Just take nice and luxuriously relaxed breaths.

I encourage you to practice conscious breathing into the diaphragm twice a day for 10 or more minutes. Look for a quiet spot where you can get comfortable, and if you can, do this outside or near an open window.

Here’s one of the breathing tips I include in the Osteoporosis Fresh Start Cleanse, the Save Institute's seven-day cleanse that flushes out the toxins in your body and sets the stage for restoring the health of your bones through the Osteoporosis Reversal Program:


While practicing deep breathing, it helps to visualize a balloon filling in your abdomen. First, the bottom gets bigger. As you visualize the balloon filling with air in your abdomen, you will naturally breathe deep into the belly allowing your lungs to fill and your abdomen, sides, and back to expand with your breath.

The Osteoporosis Fresh Start Cleanse Helps To Eliminate Osteoporosis Drugs And Toxins From Your Body

Many members of the Save Our Bones community have voiced concerns about having taken osteoporosis drugs in the past. Not only about the ongoing side-effects, but also about the long-term effects.

So I developed the Osteoporosis Fresh Start Cleanse, a seven-day cleanse to be followed at least twice a year. It’s specifically designed as a “jumpstart” if you've taken osteoporosis drugs, since it will speed up the removal of these drugs from your system.

The Osteoporosis Fresh Start Cleanse is an easy-to-follow six-step cleanse, all backed by scientific studies. Cleansing with deep breathing is Step 4. Here are all of them:

Step 1: Cleanse with Water
Step 2: Cleanse with Fruits and Vegetables
Step 3: Cleanse with One Raw Meal Daily
Step 4: Cleanse with Breathing
Step 5: Cleanse by Avoiding
Step 6: Cleanse with Supplements

I want to not only help you reach your bone-building goals; I also want to make it as easy as possible for you. So I’ve also included more than 40 delicious recipes and even a shopping list. The Osteoporosis Fresh Start Cleanse leaves nothing to chance.

Here are just a few of the benefits you may experience when you follow the cleanse:

  • Better kidney and liver function
  • More energy
  • Better and more relaxed sleep
  • Improved skin condition (you’ll regain that youthful glow)
  • Better weight control

Try the Osteoporosis Fresh Start Cleanse Risk-Free

If you have taken osteoporosis drugs, then this is something that you should consider following. The Osteoporosis Fresh Start Cleanse, helps to release and flush the drugs from your system, as well as other toxins.

But even if you've never taken osteoporosis drugs, you will feel a lot better upon completing the cleanse. As you know, I never took osteoporosis drugs, but I do the cleanse at least twice a year, and I feel great.

If you haven't already, try the Osteoporosis Fresh Start Cleanse and flush the toxins you may have in your body that are making it harder for you to reach your full bone health potential. And if you're not satisfied with it, simply contact us within 60 days from the purchase date to get a full refund – no questions asked!

To obtain maximum benefit from your bone-building efforts, you simply must flush out the dangerous chemicals and toxins that are standing in your way!

Accelerated Bone Remodeling In Just 7 Days!

Discover how the Osteoporosis Fresh Start Cleanse can flush osteoporosis drugs and other bone-damaging toxins from your system – in just seven days.

Learn More Now →

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Comments on this article are closed.

  1. Deanna Wagoner

    Another way to practice deep breathing is singing. Breathing in deeply and then holding a long long note as you exhale. Watch opera singers
    They are amazing.

  2. Rg

    I’ve been taking a pinch of baking soda with every cup of black coffee I drink. This was advised by you to neutralize the acidity to our bones.
    Now I’m seeing in your comments not to do that because it affects digestion etc
    Please respond to me via email as I am a member of Safe Our Bones program for years.
    In addition, I’m using Whey To Go Protein which changed to 1/2 the amount of calcium, & more sugar, since the manufacturing process is out of New Zealand. The cows they are using now are also using antibiotics for treatment of known infections. It tastes different, a lot sweeter. It would have been nice if we were told this in advance.
    Thank goodness for you as I await your email

    • Save Institute Customer Support

      We’re delighted to help you with answers to your questions! Please check your email inbox within the next 24-48 hours.

      In excellent health,
      Customer Support

  3. James

    I am of the understanding that the proper way to breathe, especially when exercising, is to inhale through nose, exhale through mouth. Is this correct? Thank you.

    • Vivian Goldschmidt, MA

      A lot of people find that an effective way to do deep breathing, James, and if it’s comfortable for you while exercising, it should be fine. But if you need to breathe a bit harder (as often happens when working out), then it’s understandable that you need to inhale and exhale through your mouth.

  4. Randal Coon

    I have other questions or comments to add later, but FIRST, the book is advertised at 50% off, and then when one tries to purchase it, it is only 37% off. Sorry, but I a on Social Security Disability, and have to be as careful with my funds as possible. Can you tell me how to purchase the book at 50% off, as stated above?

    I do have underlying medical problems, [endocrine] which have resulted in my latest T score [hip= -3.5] [spine +1.5–unreliable due to the compression of my spine-loss of 3+ inches in height]. Thanks for your help.

  5. Breanna Gower

    Great article post.Really looking forward to read more. Cool.

  6. Jeanette Blunda

    Dear Vivian, I was diagnosed last year with osteoporosis and the Doctor wanted to immediately put me on Reclast. Since I didn’t want to go that route I searched the Internet for an alternative solution and found your program. The Doctor still insists that I am at a very high risk for fractures in my spine and hips if I don’t go on Reclast. So far I have been successful in following the 80%/20% diet. However, I am still trying to sort out the supplements on your program. (I have the supplement list from Dr. Oz as well). When comparing the two, his are always for a greater dosage. Why would that be? Also, it is not always easy to find the exact dosage that your list requires. Please guide me in finding the correct dosage…is it OK to take a higher dosage with the prebottled vitamins? Also, where do I find the calcium from Algae. Thank you for passing on your wealth of knowledge in your Osteoporosis Reversal Program for those of us who are seeking alternative solutions and trying to take charge of our health. Best, Jeanette

    • Laura

      Re: Calcium from algae:
      I use “Garden of Life, Vitamin Code, Raw Calcium”
      Vegetarian, from algae, with supportive mineral and vitamins from organic fruit & vegetables. I get it on Amazon.


    Elizabeth W.

    • Titch Robinson

      All raw leafy greens are the best source of absorbable calcium, Vit C, Vit K1,Folic Acid, Iron Potassium, magnesium, Quercetin, Lutein, Zeaxanthin, Kaempferol and Nitrates


    “Inspiring calmed my body and my mind
    Expiring smiled ”

    Thich Nhat Hahn

  9. Nu Ly

    I’ll try to do more deep breaths as so many benefits as to describe. Thank you so much for sharing with us.

  10. Carolynn Vietor

    Having just finished your book, I am amazed at how many foods I thought were healthy, actually are not. I would like to ask you about baking soda and dark chocolate. I have read that since baking soda reduces acid in your body, it should be taken daily to help reduce the risk of cancer and osteoporosis. Do you agree with this theory? Also, what affect does dark chocolate have on our bones?

    Thank you so much for your wonderful program to Save Our Bones!

    • Vivian Goldschmidt, MA

      Hi Carolynn,
      For info about dark chocolate, see question #2 in this edition of Vivian Answers Day:

      And I don’t advise taking baking soda. It simply neutralizes stomach acid and impairs digestion.

  11. Caroline

    Hello Vivian, I will practice my breathing. It’s extraordinairy that there are so many things that affect your bone health.I have purchased your book and am following it all with interest. My endocrinologist has prescribed me Microgynon (birth contrl pill) as opposed to Fosamax because I am 45 years old. What is your take on the pill or HRT drugs? Are they acidic to the body? I was wondering if I could take these and follow the Save Your Bones Program?

  12. Helen

    Who knew?! Incredible, the connections. Thank you for this! Another invaluable piece of knowledge!

  13. Caroline Blumenthal

    I very much appreciate your advice and counsel, especially this last one on breathing. Doing it
    presents great validity to your predictions.THANKS

  14. Ita

    many thanks,Ita

  15. Connie

    Thank you for the advice on Deep Breathing. I started doing this technique with Yoga, Tai-Chi and in Swimming. It really helps me a lot especially I have history of Atelectasis and Bronchiectasis. I do this Deep Breathing Technique most of time. I even catch myself doing a deep breathing even after meal, but I should not do that, because it is not easy to do it when my stomach is full. But anyway thank you very much for all those good information you are sharing us.


  16. MARY

    I will give you an example of my breakfast. I will have two pieces of whole grain rye bread with avocado and organic almond butter. Then on the side I will cut up tomato cucumber cauliflower carrots and cabbage. At times there are 2 or 3 other vegetables. I might also add a banana. I am just wondering if I am doing the 20/80 correctly.
    Thank you Vivien

  17. Deborah McKinney

    Have been taking Evista for osteoporosis for several yrs. now. Was allergic to Fosomax & any others with those same ingredients, but Evista is totally different. What is your “take” on Evista & research done on this drug?

    • Vivian Goldschmidt, MA

      Hi Deborah,

      Evista (raloxifene hydrochloride) has its own share of potentially devastating side effects, and you can read about it in my free Natural Bone Building Handbook. To get the handbook, just fill in the form on the right side of this page.

      I also addressed Evista in Question #3 at this link:

  18. Jo Ann Hoppe

    I would like a hard copy of Rapid cleans book. My computer does not download and copy very well so that is why I did not sign up on line. What would be the cost if I receive by mail and pay the postage.
    Thank You
    Jo Ann

    • Customer Support

      I’m sorry, Jo Ann, but the Rapid Cleanse is available only in digital format. One option, which some of our other member have taken, is to forward the download link to a local quick print or copy shop to get it printed out at a very reasonable rate

  19. LESLIE

    Hi! Vivian,

    This Was A Very Good And Informative Article. I’ve Been Trying To Take More Deep Breaths Myself, But Now I’ll Try Harder To Do It More Often. Thank You VERY MUCH For Sharing This Article With Us.


  20. Judy Collins

    I have been taking New Chapter Bone Health calcium supplement for over a year now. I recently purchased a bottle over the internet and it is different than the ones purchased in the past….also there are changes in the ingredients label….Is this product the same plant-based supplement as I was taking prior, or should I consider buying something else….
    I don’t want to waste my money or jeopordize the progress I have made with my bone health. Thanks

    • carolyn

      I was told by my health food store that they were informed the ingredients were changed. You might want to call the company and get the info from them. I am now taking a calcium-mineral supplement called Kelzyme. It is made from sea kelp, and supposedly very absorbable. However, it does not contain magnesium, so you must add that in separately.

  21. Mary Kay Rudeen

    Vivian, have you ever heard of this? A chiropractor buys grass fed meat from farmer and he was saying you should take the cows bones and boil them and use the water for soups and broths because their bones are full of calcium. Chiropractor was sharing this because he knows I have osteoporosis..any truth to this?

    • Priscilla Curry hale

      Mary Kay,

      Boiling bones for the nutrients in them is an ancient practice. It is how stock or “broth” is made, even what you buy in cans from the store.

      When you do it yourself with grass-fed beef or chickens, you are getting a pure food that can be used as the base for delicious soups and gravies. I’ve found it tastes better than that made with store-bought meat, too.

      The cookbook “Nourishing Traditions” has the complete instructions. It’s where I learned how to do it right.

      All gourmet chefs use stock that they or their assistants make. The French are famous for it.

      The calcium (and other minerals) from the bones is unlocked by long, slow cooking. 24 hours or more for beef, 12 for chicken.

      An acid, like cider vinegar, is added to the water and bones before boiling. It sits about 30 minutes before you turn the fire on. This releases more minerals.

      I’ve been doing this for over 10 years and it has made a difference in my health.

      I’ve been searching for health knowledge for over 30 years and that brought me to this site. Hope I’ve helped add to your knowledge store.

      To Your Improved Health,

      • Mary Kay Rudeen


  22. mintie

    Need help with the sarc and bones. MS

  23. mintie

    I suffer from sarcoidosis of the lungs. I refuse to take those drugs that the doctor prescribe for my bones. I need exercise for my lungs as well as seeking a natural herb for my bones. I was told that vitamin D is not good for sarcoidosis patients as well as to much calcium, but my bones need both. What a pickle. Mintie

  24. shirley

    hi read with great enthusiasim i to need to learn how to breath properly as i have osteoporosis and also c o p d which leaves me fighting for breath sometimes
    every little imformation helps thank you shirleym

    • Vivian Goldschmidt, MA

      You are most welcome, Shirley! Hopefully, working on your breathing will also be of some benefit to your COPD.

  25. Artley Pickup

    Dear Vivian, thank you for your thoughts on breathing. I too have recently reviewed my breathing habits, especially to always breathe through the nose. More particularly I am impressed with the Buteyko method of breathing and the science behind the Bohr Effect. Deep breathing can get Oxygen into the blood but it can stay there locked into the hemaglobin. The presence of carbon dioxide releases the O2 into the tissue/cells and that is where it is needed most. By breathing normally (or deeply), exhaling and then holding for as long as you can before inhaling again is the secret to good healthy breathing. Google Bohr Effect/Christian Bohr and Butekyo (watch some video clips) for some very interesting revelations. Regards, Artley

  26. Roma Lester

    I forgot to mention just now that i read about Vivienne’s advice re breathing. I got this info also from the Mayo Institute and have been practising deep breathing ever since. I used to be breathless all the time when walking, and now I am improving daily.

    • Vivian Goldschmidt, MA

      That’s great to hear, Roma! Deep breathing can improve almost every area of your life. 🙂

  27. Roma Lester

    Everybody should find out about the dangers of so-called osteoporosis drugs. I found out from Vivienne because my rheumatologist wanted me to take them and I wanted to find out more about them first. So glad I did!! Now I’m finding out about statins. Have been on them for a few years and am only just beginning to find out the side effects. One thing I know is that everybody seems to be short of Vitamin D these days, even outdoor workers, and statins seems to be the culprit here. Goodness me, we take all these drugs because out GP tells us to do so, but they are really only saying what they have been told also. So everybody, check every prescription drug out, also non-prescription and find out what they are doing to you. I’m not against medication because a lot of it is necessary, but we have to sort the wheat from the chaff. Good luck to everyone with their health.

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