Gentle Daily Exercises for Everyday Brain Wellbeing
A plain-English ebook of simple breathing, relaxation and movement exercises built around the brain's need for a steady supply of blood and oxygen.
The brain is one of the most demanding organs in the body. Although it makes up only a small share of body weight, it uses a large share of the body's oxygen and energy, and it depends on a steady flow of blood to deliver them. How blood reaches the brain is regulated by several systems working together, including the heart, the blood vessels and the way we breathe.
That is one reason everyday habits come up so often in discussions of brain wellbeing. Regular physical activity, good sleep, managing stress, staying socially and mentally engaged, and paying attention to how we breathe are all habits that general health guidance encourages for adults of every age.
The Brain Booster is a step-by-step ebook by Christian Goodman, a natural-health author with Blue Heron Health News. It explains, in plain language, how blood carries oxygen and nutrients to the brain, and why the author believes that tension in the body's deeper muscles and everyday breathing habits are worth paying attention to.
The book then turns that background into a small set of gentle exercises. They are not strenuous: almost all of them can be done sitting down, lying down, or both, and several can be fitted into ordinary moments of the day, such as while walking, preparing a meal or watching television.
The program does not involve special equipment, strenuous workouts or anything else to buy. Its emphasis is on short, simple practices that become part of the day, and on understanding the reasoning behind each one before you start. Readers can choose the exercises they prefer and set their own pace.
The program is a digital book (PDF), which you can read online or download. After ordering, you can also choose to add a printed copy for the cost of printing only.
What's inside the program
Background: blood, oxygen and the brain
- How blood vessels carry oxygen and nutrients to every part of the body, including the brain
- How arteries expand and relax with each heartbeat, and why they need room to do so
- The author's explanation of how tightness in the body's deeper muscles may affect this
- Why everyday habits, rather than age alone, are the focus of the program
Area 1: breathing exercises
- The difference the book draws between ordinary breathing and breathing aimed at bringing in more oxygen
- Why small changes matter when we breathe around 20,000 times a day
- Breathing exercises designed to be practised daily
Area 2: relaxation exercises for deeper muscles
- Gentle exercises aimed at relaxing tight internal muscles and keeping them pliable
- How the book links this muscle relaxation to the freedom of nearby blood vessels
- Exercises chosen so they can be done without equipment
Area 3: exercises focused on the head
- A short technique the book describes for encouraging blood flow to different areas of the head
- How it is based on something the body already does naturally
- Designed to take a couple of minutes a day
Fitting it into daily life
- Several exercises to choose from, so you can pick the ones that suit you
- Ideas for doing them during ordinary daily activities
- One light-hearted exercise that tends to make people laugh while doing it
How the program is organised
The book is organised around three areas of practice, with the background explained first.
Background. The opening part explains how blood and oxygen reach the brain and the reasoning behind the author's approach. It is written for non-specialists and is also useful as a reference.
The three areas. The core of the program is a set of exercises grouped into three areas: breathing, relaxation of deeper muscles, and the short head-focused technique. Each is described step by step.
A daily routine. The exercises are meant to become part of everyday life rather than a separate workout. You can choose the ones you like, spread them across the day and keep using them as a regular habit. There is no set timetable; the emphasis is on doing a little, often.
Who this program is for
✓ Adults who want a clear, plain-English explanation of how blood and oxygen reach the brain
✓ People who prefer gentle exercises that can be done seated or lying down
✓ Anyone interested in breathing and relaxation habits as part of a daily routine
✓ People who like short practices that fit into ordinary moments of the day
✓ Those who want to make informed lifestyle choices alongside the care they already receive from their doctor
This is not for: anyone looking to replace medical care, or to stop or change prescribed medication or treatment. It is not a treatment for any condition and does not claim to change the course of any illness. Anyone noticing changes in memory, thinking or behaviour, in themselves or a family member, should speak to a doctor. It is also not for anyone expecting fast results; the program is about steady daily habits.
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60-day money-back guarantee
If the program is not right for you, contact us within 60 days of your purchase and we will refund your order in full. There is nothing to return.
Important disclaimer
This program is educational. It is not medical treatment and is not a replacement for professional medical care. If you have memory, thinking or other brain health concerns, talk to a qualified healthcare provider. It is not intended to diagnose, treat, cure, or prevent any disease, and it has not been evaluated by the U.S. Food and Drug Administration. Individual results vary. Keep working with your healthcare provider and never stop or change prescribed medication or treatment without their guidance.
Study resources
- Willie C.K. et al. (2014) Journal of Physiology — "Integrative regulation of human brain blood flow": a review of how blood flow to the brain is controlled. PubMed
- Tarumi T., Zhang R. (2018) Journal of Neurochemistry — Review of cerebral blood flow in normal ageing adults and its links with heart and blood-vessel health and aerobic fitness. PubMed
- Ainslie P.N., Duffin J. (2009) American Journal of Physiology — Review of how breathing and carbon dioxide levels interact with blood flow to the brain. PubMed
- Russo M.A., Santarelli D.M., O'Rourke D. (2017) Breathe — "The physiological effects of slow breathing in the healthy human": a review. PubMed
- Zaccaro A. et al. (2018) Frontiers in Human Neuroscience — Systematic review of the psychological and physiological correlates of slow breathing. PubMed
- Piercy K.L. et al. (2018) JAMA — Summary of the Physical Activity Guidelines for Americans, 2nd edition. PubMed