| How to Hold Your Breath While Swimming Posted: 26 Aug 2018 01:00 AM PDT Swimming, like all exercise, requires plenty of oxygen in your body to keep you from fainting. You should never hold your breath while you are swimming, as it could cause you to black out or drown.[1] Instead, learning how to breathe properly while you swim can help you exercise safely and more effectively. You can also do special exercises to increase your lung capacity. To see if your hard work is paying off, try a sinking exercise in the pool to practice exhaling underwater. EditControlling Your Breathing while Swimming - Relax before and during your swim. A relaxed face and body muscles will help you hold more breath and breathe more effectively. Before you swim, loosen your limbs by shaking them out. Avoid clenching your teeth or jaw while swimming.[2]
- Hyperventilation is the practice of taking several quick breaths before you get in the water. Hyperventilation does not help you hold your breath. In fact, it can cause you to lose oxygen more quickly and black out.[3]
- Inhale deeply before you start swimming. Take a long, deep breath from the bottom of your lungs. Your belly, not your chest or shoulders, should expand with the breath. Once you have a full inhalation, start swimming.[4]
- Exhale slowly as your face enters the water. You can breathe out through your mouth or your nose. Bubbles could rise up to the surface in a steady stream. Continue to exhale until you begin to pull up out of the water. Each exhale should be twice as long as your inhalation.[5]
- Come up to the surface when you need to inhale again. Let your mouth and nose break from the surface of the water. Inhale using your mouth. Your inhalation should only be half as long as your exhalation.[6]
- For some strokes, such as freestyle, you should turn your face to the side to take in a breath. Alternate which side you breathe on.[7]
- For strokes like the butterfly or breaststroke, you should inhale by lifting your head up above your arms until your nose and mouth break the surface of the water.
EditPracticing to Hold Your Breath Longer - Practice holding your breath outside of the water. Breathing exercises can help expand your lung capacity. Practice in a comfortable, safe space, just in case you start to feel lightheaded. A bed or couch are ideal places to practice.[8]
- It is a good idea to have someone else nearby, just in case you feel faint.
- Push out air from your lungs to increase lung capacity. Stand up and bend over. Inhale deeply before trying to hold your breath for up to 20 seconds. As you hold your breath, raise your arms up over your head. When you can no longer hold your breath, exhale while lowering your arms.[9]
- Repeat this exercise up to 4 times every day.
- Do pursed lip breathing to strengthen your diaphragm. Breathe in deeply through your nose, filling the bottom of your lungs. Purse your lips and slowly exhale through your mouth. Your exhalation should be twice as long as your inhalation.[10]
- Spend about 5 minutes a day doing this exercise.
- Sing to expand your lung capacity. Singing in your free time can strengthen your diaphragm. Try singing songs that require you to hold long notes or hit high notes. This will help increase how much air you can store in your lungs.[11]
- Try to have at least 1 singing session a day. You can do it while you cook, clean, or take a shower.
EditHolding Your Breath while Sinking Underwater - Inhale deeply from the bottom of your lungs. Count to 10 or 20 seconds as you inhale. As you breathe, your belly should expand. If it does, you are reaching the deepest part of your lungs. If your chest and shoulders move, you are breathing from the top part of your lungs.[12]
- Avoid hyperventilation, which is the practice of taking quick, small breaths before you submerge yourself. This practice can increase your chances of blacking out.
- If inhaling for 10 seconds is too much, start out by taking in as much breath as you can. Each time you do it, try to inhale for a second longer.
- Submerge yourself in the water at the top of the inhalation. Once you can no longer take in any more breath, dive underwater or otherwise submerge yourself.[13]
- Exhale while you are underwater. Holding your breath while underwater may cause you to blackout. Instead, slowly exhale through your mouth or nose while you are underwater. As you exhale, you should be pushing out a constant stream of bubbles from your nose or mouth. Exhaling will not cause water to enter your nose or mouth.[14]
- Sink to the bottom of the pool to see if you are exhaling properly. If you exhale properly, your body will sink to the bottom. If you are not, your body will rise to the surface. As you get better at this exercise, try sitting on the bottom of the pool until you need air.[15]
- Rise back up as soon as you feel the urge to breathe. Unless you are an experienced free diver, you should not stay underwater for too long. If you do, you might black out or drown. Instead, come back up for air once your exhalation is over or you feel the need to breathe.[16]
- Always swim and dive with other people watching, just in case you have a problem in the water. This is especially important when you are holding your breath.
- Never hold your breath entirely while you are swimming. This can cause you to black out, drown, or become light-headed.
- Hyperventilation (or the practice of taking quick, shallow breaths before submerging yourself) will not help you hold your breath. It can increase your chances of blacking out or drowning.
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| How to Edge a Lawn Without an Edger Posted: 25 Aug 2018 05:00 PM PDT Edging your lawn is a great way to clean up the sides of flowerbeds or walkways, and will make your lawn look neat and well-maintained. While there are both mechanical and manual edging tools, you can also edge your lawn using a shovel or lawn trimmer. Regardless of what method you choose, edging your lawn without a lawn edger is a breeze as long as you take your time and follow the right steps. EditCreating an Edge with a Shovel - Make a straight line with 2 wooden sticks and string. Set 2 wooden sticks into the ground from the edge of your flower bed or walkway. Then, tie a piece of string to each stick to form a straight line that will become the edge.[1]
- Setting the line before you start edging the lawn will keep your work neater.
- You can also try to edge by eye, but it may look sloppy.
- Use spray paint to create the edge line instead of using string. If the edge is curvy, as could be the case with a flower bed, using lawn spray paint is a better idea than using multiple sticks and strings. Shake the can of spray paint and make an edge from the edge of your flower bed or walkway. Try to stay as parallel with the edge of the lawn as you can with the paint.[2]
- Place the blade of a flat-edge shovel along the line. Place the shovel on a 90-degree angle along the edge that you marked out. Make sure that the shovel lines up with the line that you created before you push down.[3]
- Press down on the top of the shovel with your foot. Push the shovel into the turf. Once the shovel is in the ground, press down on the top handle to push up the dirt and free the grass.[4]
- is a good depth to set your edge and will prevent you from cutting into wires or pipes.[5]
- Cut the grass along the line, then remove it. Move down the line with the shovel, continuing to dig into the turf. When you reach the end of the line, use your shovel to dig up the freed grass and remove it from the area. You should now have a straight edge running parallel to your walkway or flower bed.[6]
- Sweep the area clean with a broom. Sweep around the edge you created to remove excess dirt and grass that you pulled up while digging. If you want an even cleaner look, you can use a lawn trimmer to further clean up the edge.[7]
- You can maintain the look of your edge with a shovel alone.
- You should clean your lawn's edges every 2 weeks to keep them looking neat.
EditMaintaining the Edge with a Lawn Trimmer - Wear eye protection and a facemask. Safety glasses will protect your eyes from stray rocks and pebbles and a facemask will prevent you from inhaling debris. This is especially important because you'll be inverting the natural position of the lawn trimmer or weed whacker. You may also want to wear earplugs because some lawn trimmers are loud and could damage your ears.[8]
- Flip the lawn trimmer over. You want the lawn trimmer cutting at a 90-degree angle. Turning the trimmer over will allow you to position it so that the blades cut straight down into the ground.[9]
- Pull the cord on the trimmer to start the machine. On some models, there may be a button that you press on the lawn trimmer before it starts. Flip the choke to the on position and pull the starting cord until the engine starts.[10]
- You may have to pull the cord multiple times before the trimmer starts.
- Hold the trimmer next to the edge and cut the grass and dirt. Hold the trimmer next to the line, off the ground. As the line rotates, it will cut through the grass and dirt. Move down the line and continue to cut down the edge until you reach the end.[11]
- Use a broom to sweep up the area once you're done. Once you're done edging the entire walkway or flower bed, use a broom to sweep up any pulled up grass and dirt. You should now have a nice, thin edge along your lawn.[12]
EditThings You'll Need EditUsing a Shovel - 2 wooden sticks
- String
- Lawn spray paint (optional)
- Flat-edge shovel
- Broom
EditUsing a Weed Whacker or Lawn Trimmer - Safety glasses
- Facemask
- Earplugs (optional)
- Electric or gas-powered lawn trimmer
- Broom
EditSources and Citations
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| How to Take Care of Color Treated Hair Posted: 25 Aug 2018 09:00 AM PDT Coloring your hair is a great way to upgrade your look. With proper care, hair dye can last a long time. If you don't take good care of your hair, however, even the best dye job can fade quickly. Knowing how to take care of color treated hair is important. Not only will it help the color last longer, but it will also ensure that your hair stays healthy and strong. EditWashing Your Hair - Wait 72 hours after dyeing before you wash your hair again. One of the biggest mistakes people make is washing their hair too soon after dyeing their hair. After you wash the dye out from your hair for the first time, let your hair dry naturally, then leave it alone for 72 hours. If you wash your hair before then, you risk the dye fading.[1]
- You can use clarifying shampoos before coloring your hair, not after. They strip color too.[2]
- Use sulfate-free shampoos and conditioners made for color-treated hair. Just because something is labeled for color-treated hair does not necessarily mean that it is good for your hair. Sulfates are harsh cleaning agents that cause hair to turn dry and brittle. They can also cause dye to fade quickly from your hair.[3] If you want to keep your hair healthy and vibrant, then any products that you use must be sulfate-free.
- Most labels will state whether or not the product is sulfate-free. If the label does not say anything, check the ingredients for anything that contains the word "sulfate."
- If you dyed your hair blonde, choose a sulfate-free blue or purple shampoo to keep it from turning brassy.[4]
- Keep punk colors vibrant by adding some dye to white conditioner. If you dye your hair an unnatural color, such as pink, blue, purple, or green, consider adding a few drops of your dye into your bottle of conditioner. Shake the bottle up so that the dye is distributed evenly. Each time you use your conditioner, you'll deposit a small amount of dye into your hair.[5]
- Don't let anyone else in your household use it—otherwise they'll end up with colored hair!
- Only use white conditioner, otherwise you may end up with a different hair color than you desire. For example, if you mix blue dye into yellow conditioner, it will turn green.
- Be aware that some of the dye may come off on your skin when you use it. Be sure to rinse your hair well afterwards so that you don't stain your towels.
- Wash your hair no more than 2 or 3 times a week. This may sound less than ideal, but there really is no need to wash your hair more often than that. Not only does frequent washing fade color faster, but it can also cause your hair to dry out.[6]
- If your hair tends to get oily, use a dry shampoo on your no-wash days to soak up excess grease.
- Wear a shower cap whenever you take a shower without washing your hair. This will keep your hair dry and preserve its color.[7]
- Use cool to lukewarm water when you wash your hair. Cold water would be the best, but you can use lukewarm water if you can't take the cold. Do not use hot water, however. Not only will this cause your color to fade faster, but it will also leave your cuticle open, causing the color to fade.[8]
- Wash and rinse each color separately if you have multicolored hair. This is especially important if you recently dyed your hair bright colors, such as blue, green, and purple. If you try to wash all your hair all at once, you risk the colors blending together. Separate the colors in your hair, then wash and rinse them individually to avoid color transfer.[9]
EditDrying and Styling Your Hair - Allow your hair to dry naturally whenever possible. If you must use a hairdryer, apply a heat protectant and focus the heat on the roots. If you have curly hair, consider drying your hair using the plopping method instead. This is where you plop your hair on top of your head and wrap a T-shirt or microfiber towel around it.[10]
- Do not sleep with wet hair. Going to sleep with wet hair can lead to damage and breakage, so plan ahead when you wash your hair. Make sure that you give your hair enough time to dry before bedtime. If you must go to sleep while your hair is still wet, braid it first.[11]
- Don't pull your hair into a bun or ponytail before going to sleep, even when it is dry. This will damage your hair further.
- Use heat protectants and low heat when you dry or heat-style your hair. This is a must, regardless of whether you are blow-drying, curling, or straightening your hair. High heat can damage your hair (especially if you bleached it first) and cause the color to fade faster. If you are going to straighten or curl your hair, be sure to blow-dry it first.[12]
- Apply the heat protectant before you blow-dry, curl, or straighten it.
- Embrace your natural hair texture. Heat-styling tools, such as flat irons and curling irons, can damage your hair, even if you use a heat protectant. Learn to love your natural hair texture, or find no-heat alternatives to straightening or curling it. Use heat tools only for special occasions.[13]
EditKeeping Your Hair Healthy - Use hair masks once per week instead of conditioner. You can use store-bought masks or make your own using natural ingredients, such as coconut oil or shea butter. Apply the mask to damp hair, then tuck your hair under a shower cap. Wait for the time recommended on the label or recipe, then rinse the mask out.[14]
- Look for masks made for bleached or color-treated hair. Nourishing, deep-conditioning, or reparative masks are also a great option.
- Most hair masks do not contain sulfates, but double-check the ingredient label.
- Make your hair masks more effective by heating them first. You can do this with store-bought masks and homemade masks, including coconut oil. Heat the mask in a small dish in the microwave for 5 to 10 seconds, then use it accordingly. Alternatively, you can stick a bottle of conditioner in a large cup of hot water for a few minutes.[15]
- Apply the hot mask or oil to your hair. Tuck your hair under a shower cap, then wrap the cap with a warm towel. Wait 15-20 minutes before rinsing the treatment out.[16]
- Alternatively, you could apply a room-temperature mask to your hair, put on a shower cap, then sit under a hooded dryer for 15-20 minutes for a deeper conditioning treatment.
- Continue to use your usual products if you have natural hair. Naturally curly or African-American hair is delicate and prone to damage, so it requires a little extra care. When you dye your hair, you shouldn't give up those other conditioning treatments and moisturizing creams. Keep using them as you normally would, but make sure that they do not contain any sulfates.[17]
- Wear your hair in protective styles as much as possible, such as cornrows or braids.[18]
- Protect your hair against the elements. Cover your hair with a hood, hat, or scarf whenever you step outside, especially if it is bright and sunny outside. If you don't like covering your head, apply a UV protection spray to your hair before stepping outside.[19]
- Cover your hair with a swim cap before getting into a pool. If you don't want to wear a swim cap, rinse your hair with plain water first, then apply some conditioner. It would be even better if you wait 20 minutes before stepping into the pool, so your hair can absorb the conditioner. Once you are done swimming, rinse your hair immediately.[20]
- Trim your hair regularly to keep it healthy. Plan on trimming hair every couple of weeks. How often you do this depends on how fast your hair grows and how healthy it is. If your hair starts to look ragged at the ends, it's time for another trim.[21]
- Take breaks from bleaching or dyeing your hair. The more you bleach or dye your hair, the more porous it will become, meaning it won't hold onto dye very well. If you notice that your hair color is fading or that your hair is starting to look fried, it's time to take a break. Let your hair grow out to its natural color.[22]
- If your roots are beginning to show, try a root touch-up kit instead of re-dyeing your hair.[23]
- Another option is to use a gloss every so often. It is not as damaging as hair dye and will revitalize your hair color.[24]
- Consume vitamins that are essential to hair health. Vitamin C is found in things like citrus, and helps keep your scalp healthy. Biotin is found in carrots, eggs (yolks), and salmon. It helps make your hair strong and glossy. If you cannot eat the foods that contain these 2 vitamins, then supplements are always an option.[25]
- Make sure that your hair is healthy before you dye it. This is especially important if you have to bleach your hair first.
- Use good-quality hair dyes. If you are in doubt, ask your stylist!
- Some hair dyes fade faster than others. For example, most reds tend to fade quickly.
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