By Monk Tom 

REDUCING OXIDATIVE STRESS THROUGH CONSCIOUS BREATHING

Introduction: What is oxidative stress and why is it important?

Oxidative stress is one of the main reasons for premature aging and many age-related diseases such as arthritis, diabetes, or cardiovascular problems.
But what exactly is oxidative stress? Imagine your body as a small universe where countless processes are taking place. In each of our 50 to 100 trillion cells, tiny powerhouses called mitochondria work tirelessly to produce energy. However, during this process, so-called free radicals are created – unstable molecules that have lost an electron and now attack healthy cells to replace it. In small amounts, free radicals are even beneficial because they help defend against pathogens. But when their levels in the body become too high – for example, due to chronic stress, unhealthy diet, or environmental toxins – the delicate balance is disrupted.
This state is called oxidative stress and can lead to long-term cell damage. 

The good news: You can do something about it! Fortunately, there are simple and natural ways to reduce oxidative stress. One of the most effective methods is conscious breathing. Through deep, controlled breathing exercises, you not only supply your body with more oxygen but also activate the parasympathetic nervous system, which is responsible for relaxation and regeneration.

The MONK TOM MEDITATION® starts right here: with a simple yet highly effective breathing exercise that helps you reduce oxidative stress, relax your body, and restore your inner balance.

 The MONK TOM Breathing Exercise Against Oxidative Stress
Why this exercise?
Oxygen is the most important nutrient for our body. Without it, we can only survive for a few minutes. It is the fuel for our cells, especially for the mitochondria, the "powerhouses" in our cells that produce energy. A healthy oxygen balance not only supports the immune system but also the body's detoxification processes. It helps combat free radicals by optimizing cellular processes and strengthening the body's self-healing powers. Especially as we age, when lung function declines and the body becomes less efficient at using oxygen, this exercise becomes even more important. It is simple, effective, and can be practiced by anyone. 

How to do it:
1. Sit comfortably and close your eyes.
2. Focus on your breath. If your mind wanders, gently bring your attention back to your breath.
3. Breathe in slowly over 4 seconds , hold your breath for 4 seconds , and then exhale over 6–8 seconds.
4. Repeat this exercise 9 times in a row (duration approx. 2–3 minutes) at least 3 times daily . 

Effect:
• Calms body, mind, and soul.
• Reduces distractions and improves concentration.
• Helps reduce stress hormones and oxidative stress.

Your First Step Toward More Health and Inner Balance
With this simple exercise, you have already taken the first step to support your body and reduce oxidative stress.
The MONK TOM MEDITATION® builds on this and guides you step by step toward a deeper understanding of your body, mind, and soul.
Start now – because every small moment of mindfulness counts. Your body and your cells will thank you.