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<keyword id="10094113" type="COMPANY" weightage="20" keywordseo="tanzania-national-parks-authority">Tanzania National Parks Authority</keyword> (<keyword id="10094114" type="COMPANY" weightage="20" keywordseo="tanapa">TANAPA</keyword>) said that a fire broke out on <keyword id="454367" type="LOCATION" weightage="20" keywordseo="Mount-Kilimanjaro">Mount Kilimanjaro</keyword>, Africa's highest peak, adding that efforts were on to contain it. On Sunday, TANAPA posted a photo on Twitter showing flames on the mountain, reports <keyword id="106387" type="COMPANY" weightage="20" keywordseo="Xinhua-news-agency">Xinhua news agency</keyword>. "A fire broke out on Mount Kilimanjaro and efforts to extinguish it are still ongoing. More information will follow," the agency tweeted. Local newspaper The Citizen said the flames could easily be seen in towns around the mountain and efforts by local communities to put out the fire were hampered by the altitude of the affected area. Mount Kilimanjaro is a dormant volcano in Tanzania. Standing at 5,895 metres above sea level and about 4,900 metres above its plateau base, Kilimanjaro is also the highest single free-standing mountain in the world. --IANS ksk/

Fire breaks out on Mount Kilimanjaro, says Tanzania National Parks Authority

<ul><li>The National Aeronautics and Space Administration (NASA) Aqua satellite shows how the <keyword id="88774" type="PERSON" weightage="20" keywordseo="Carbon-monoxide">carbon monoxide</keyword> from the Amazon wildfires is affecting the rest of the world.</li><li>As the 'Lungs of the Planet', Amazonia produces 20% of the world's oxygen making it a global issue.</li><li>Brazil's President, Jair Bolsnaro, states that any offers of international help are only 'interference' in Brazil's sovereignty, which caters to 60% of the Amazon region.</li></ul>As forces on ground fight over who's responsible for the <a href="https://www.businessinsider.in/miscellaneous/24-photos-show-the-amazon-rainforest-before-and-after-the-devastating-wildfires/slidelist/70819481.cms">Amazon wildfires</a>, eyes in the sky are tracking how the resulting carbon monoxide is affecting the rest of the world. 
 <div type="image" title="brazil-fires-16" msid="70839599" hostid="261" caption="&amp;lt;p&amp;gt;NASA&amp;#39;s AIRS Maps Carbon Monoxide from Brazil Fires&amp;lt;/p&amp;gt;"></div>



 The National Aeronautics and Space Administration's (<a href="https://www.nasa.gov/feature/jpl/nasas-airs-maps-carbon-monoxide-from-brazil-fires">NASA</a>) Aqua satellite was able to capture the movement of carbon monoxide as it rose from the Amazon region of Brazil and spread out over other parts of South America. Going from green to red Carbon monoxide can <a href="https://www.businessinsider.in/The-Amazon-is-burning-at-a-rate-not-seen-since-we-started-keeping-track-The-smoke-is-reaching-cities-2000-miles-away-/articleshow/70778666.cms">travel long distances</a> supported by wind and can stick around in the atmosphere for nearly a month before dissipating. The 3-day time series captured by NASA's Atmospheric Infrared Sounder (AIRS) is measuring the carbon monoxide levels at an altitude of 18,000 feet — the same as Mount Kala Pathar in Nepal or Kilimanjaro in Tanzania. At an altitude that high, it's unlikely to impact the air that most people breathe. But, if strong winds were to push the pollutant downwards — there would be a <a href="https://www.businessinsider.in/fires-in-the-amazon-could-be-part-of-a-doomsday-scenario-that-sees-the-rainforest-spewing-carbon-into-the-atmosphere-and-speeding-up-climate-change-even-more/articleshow/70789807.cms">severe impact on air quality</a>. As the colours move from green to yellow to dark red, the carbon monoxide's parts per billion are increasing — and local values might be higher. Intentional or unintentional Some of the Amazon wildfires are natural but others might have a human hand. Illegal loggers and miners are allegedly responsible for arson attacks in indegenous territories, according to Amnesty International. The Braziallian president Jair Bolsonaro, is <a href="https://www.businessinsider.in/every-year-we-have-wildfires-brazils-president-insists-fires-in-the-amazon-are-no-worse-than-normal-as-he-sends-the-army-in-to-fight-the-blazes/articleshow/70816351.cms">claiming</a> that all media reports are propaganda to undermine his government. He alleged that non-government organisations (NGOs) are behind setting the fires to get back at him for cutting down on state funding. The 'Lungs of the Planet' provide 20% of the Earth's oxygen, which in turn, means that the burning of the Amazon forest is a global issue. French President <a href="https://twitter.com/EmmanuelMacron/status/1165240243764813825">Emmanual Macron</a> and the Canadian Prime Minister Justin Trudeau said that the Amazon fires are an 'international crisis' and should be discussed at the upcoming G7 Summit — of which Brazil is not a participant. 
	<div type="twitter" handle="JustinTrudeau" handlename="Justin Trudeau" image="http://pbs.twimg.com/profile_images/1049800491381665792/roFCXYgS_normal.jpg" favoritecount="54199" retweetcount="15254" status="I couldn’t agree more, @EmmanuelMacron. We did lots of work to protect the environment at the #G7 last year in Char… https://t.co/FFrVgaW5Ew" createdat="1566521917000" id="1164703456453681153"></div>



 Bolsonaro did not see the gesture as an offer of help but interference. "There countries that send money here they don't send it out of charity… They sent it with the aim of interfering with our sovereignty," he stated during a Facebook Live Broadcast. See also: <a href="https://www.businessinsider.in/wildfires-are-burning-from-the-the-amazon-to-the-arctic-heres-why-you-should-be-worried/articleshow/70391530.cms">Wildfires are burning from the the Amazon to the Arctic — Here's why you should be worried</a> <a href="https://www.businessinsider.in/fires-in-the-amazon-could-be-part-of-a-doomsday-scenario-that-sees-the-rainforest-spewing-carbon-into-the-atmosphere-and-speeding-up-climate-change-even-more/articleshow/70789807.cms">Fires in the Amazon could be part of a doomsday scenario that sees the rainforest spewing carbon into the atmosphere and speeding up climate change even more</a> <a href="https://www.businessinsider.in/The-lungs-of-the-planet-are-in-danger-of-reaching-a-tipping-point-that-could-turn-the-Amazon-rainforest-into-a-savannah/articleshow/70456644.cms">The 'lungs of the planet' are in danger of reaching a tipping point that could turn the Amazon rainforest into a savannah</a>

This map shows how carbon monoxide from the Amazon wildfires is affecting the world

<ul class="summary-list"><li>The best <keyword id="57905" type="PERSON" weightage="60" keywordseo="breathing">breathing</keyword> exercises include deep breathing, pursed-lip breathing, and the 4-7-8 method.</li><li>Benefits of breathing exercises include improved focus, reduced anxiety, and better sleep. </li><li>Practice breathing exercises whenever you feel stressed, but aim for at least once or twice daily.</li></ul>Breathing exercises have far-ranging benefits, including improving anxiety, sleep, and chronic obstructive pulmonary disease (COPD). Whether you're trying to relieve symptoms of an underlying condition or you're just looking for a moment of peace and calm, each of the following nine breathing techniques offers benefits and is easy to do at home.<h2>1. Deep belly breathing </h2><a href="https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing">Deep belly breathing</a>, aka diaphragmatic breathing, is a simple, easy technique that just about anyone can try safely. It teaches you how to breathe properly using your diaphragm instead of your chest muscles. This is important since diaphragmatic breathing lends to deeper, slower breaths which are proven to help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/" target="_blank" rel="noopener">improve focus</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/31436595/" target="_blank" rel="noopener">reduce stress</a>.Quick tip: You can tell if you're breathing properly with your diaphragm if your shoulders don't move up and down when you breathe. Instead, your belly should move in and out. <a href="https://www.uofmhealth.org/health-library/uz2255" target="_blank" rel="noopener">How to do it:</a><ol><li>Find a comfortable position sitting or standing.</li><li>Place one hand on your belly, just beneath your ribs. Place the other hand on your chest.</li><li>Breathe in deeply through the nose as your hand pushes out on your belly. </li><li>Breathe out with pursed lips as if you were blowing out a candle.</li><li>Use your hand to push all the air out of your belly. </li><li>Do this between three and ten times. </li></ol><h2>2. The 4-7-8 technique </h2>Also known as "relaxing breath," the <a href="https://www.uofmhealth.org/health-library/uz2255" target="_blank" rel="noopener">4-7-8</a> technique eases stress and anxiety as well as helps you fall asleep easier, says <a href="https://drtrishasmith.com/" target="_blank" rel="noopener">Trisha Smith</a>, a breathing coach, sports chiropractor, and founder of Expand Your Human - a Lifestyle Medicine. Anyone who is experiencing anxiety or just wishes to induce calm should try the technique. How to do it: Throughout the duration of the exercise, hold your tongue on the roof of your mouth, behind your upper teeth, and exhale through pursed lips. This slows down your <a href="https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/" target="_blank" rel="noopener">exhale</a>, so you can easily make it longer than the inhale. According to Smith, these are the steps to do the 4-7-8 technique:<ol><li>Inhale quietly through your nose for a count of four. </li><li>Hold your breath at the top of the inhale for a count of seven. </li><li>Exhale through pursed lips for a count of eight.</li><li>Repeat the cycle for up to four cycles twice a day.</li></ol><h2>3. Wim Hof method</h2>The <a href="https://www.wimhofmethod.com/" target="_blank" rel="noopener">Wim Hof</a> breathing exercise focuses on holding deep breaths for longer periods of time than most other breathing practices. The idea behind holding deep breaths for extended periods is that it can increase your body's response to stress, which can build resilience, says Smith. With this technique, Wim Hof has been able to climb Mount Kilimanjaro in shorts and stand covered in ice cubes for almost two hours. While anyone can benefit from the Wim Hof Method, it may be particularly beneficial for those looking to improve physical endurance. Warning: Due to the intensity of the exercise, <a href="https://www.wimhofmethod.com/breathing-exercises" target="_blank" rel="noopener">Wim Hof's website</a> cautions that this technique can potentially lead you to lose consciousness. So, you should only attempt this while sitting or lying down in a safe environment.How to do it: According to Smith, a Wim Hof instructor, these are the steps to do the Wim Hof method:<ol><li>Take 30 to 40 deep breaths.</li><li>Inhale the final breath as deep as you can and then exhale through an open mouth.</li><li>Hold that exhale and avoid breathing in until necessary - how long you can do this will vary depending on your fitness level.</li><li>Take one more big recovery breath.</li></ol><h2>4. Pursed-lip breathing</h2><a href="https://www.lung.org/lung-health-diseases/wellness/breathing-exercises" target="_blank" rel="noopener">Pursed-lip breathing</a> is a technique that slows down the breath and gives you more control over your breathing. It can help improve symptoms of <a href="https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/patient-resources-and-videos/pursed-lip-breathing-video#:" target="_blank" rel="noopener">shortness of breath, asthma, and COPD</a>, says <a href="https://nevsah.co.uk/about/" target="_blank" rel="noopener">Nevsah Fidan Karamehmet</a>, a breathing teacher with 20 years of experience, author of <a href="https://www.amazon.com/Power-Breath-Breathing-Harmony-Happiness/dp/1786780186" target="_blank" rel="noopener">The Power of Breath</a>, and the CEO and founder of <a href="https://www.breathhub.app/" target="_blank" rel="noopener">Breath Hub</a>. Medical term: <a href="https://www.mayoclinic.org/diseases-conditions/copd/symptoms-causes/syc-20353679" target="_blank" rel="noopener">Chronic obstructive pulmonary disease (COPD)</a> is a disease that causes inflammation in the lungs. This can limit airflow and make breathing difficult. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6734022/" target="_blank" rel="noopener">2019 review</a> looked at the impact of breathing exercises on patients with COPD. Participants had an improved <a href="https://my.clevelandclinic.org/health/articles/10881-vital-signs#" target="_blank" rel="noopener">respiratory rate</a> - aka the number of breaths you take per minute - when practicing pursed-lip breathing, compared to those who didn't do the exercises.How to do it: According to Fidan Karamehmet, these are the steps to do pursed-lip breathing:<ol><li>Inhale through the nose normally. </li><li>Pause and purse your lips as if you are about to whistle.</li><li>Exhale through the mouth. Your pursed lips will control the speed. </li></ol><h2>5. Lion's breath </h2>Lion's breath likely gets its name from the fact that it involves opening your mouth wide and sticking your tongue out and sighing - similar to how a lion yawns. This technique exercises your vocal cords more than other breathing exercises and therefore is an ideal option for singers or <a href="https://www.yogaindailylife.org/system/en/level-4/simhasana" target="_blank" rel="noopener">people with speech impediments. </a>How to do it: According to <a href="https://www.theceom.com/about" target="_blank" rel="noopener">Sandy Abrams</a>, a breathwork teacher, author of <a href="https://www.amazon.com/Breathe-Succeed-Productivity-Creativity-Mindfulness/dp/1632651556" target="_blank" rel="noopener">Breathe To Succeed</a>, these are the steps to do lion's breath:<ol><li>Find a safe place to sit or stand and then close your eyes. </li><li>Bring your mind inward and think for just a second about what mental stresses you want to release. </li><li>Take a long, slow, deep inhale through your nose. </li><li>On the exhale, stick out your tongue, bulge open your eyes, and loudly sigh with a "haa" sound.</li><li>Do this one to three times per day. </li></ol><h2>6. Alternate nostril breathing</h2>Alternate nostril breathing is a common breathing technique used in yoga and even used by <a href="https://www.businessinsider.com/alternate-nostril-breathing-hillary-clinton-what-happened-2017-9" target="_blank" rel="noopener">Hillary Clinton</a> during the 2016 election. It was developed to increase airflow to both sides of your brain, says Abrams. This activates both your logical half and creative half. However, there is no scientific evidence backing this up. But there is research confirming this technique quells anxiety. For example, in a small <a href="https://pubmed.ncbi.nlm.nih.gov/29159176/" target="_blank" rel="noopener">2017 study</a>, participants did alternate nostril breathing for 15 minutes before simulating public speaking. Compared to the control group, the people who did the breathing technique had lower anxiety scores. How to do it: According to Abrams, these are the steps to do alternate nostril breathing:<ol><li>Securely close your right nostril with your thumb and take a slow, deep inhale through the left nostril.</li><li>At the top of the inhale, use your ring finger to securely close the left nostril pausing for a brief second, then release the right thumb and exhale from the right nostril.</li><li>Then repeat on the other side.</li><li>Go back and forth for two to three minutes.</li></ol><h2>7. Roll breathing </h2><a href="https://www.uofmhealth.org/health-library/uz2255" target="_blank" rel="noopener">Roll breathing</a> is a technique that teaches you to make full use of your lung capacity. It is initially practiced laying down but, once you become comfortable with it, you can do it in any position. Warning: Some people may feel <a href="https://www.umcvc.org/health-library/ug1812" target="_blank" rel="noopener">dizzy or lightheaded</a> when they first try roll breathing. Therefore, if you feel like you may hyperventilate, slow your breathing and get up slowly. <a href="https://www.uofmhealth.org/health-library/uz2255" target="_blank" rel="noopener">How to do it</a>: <ol><li>Place one hand on your stomach and the other hand on your chest.</li><li>Breathe in through your nose and out through your mouth eight to ten times.</li><li>As you breathe, practice filling your lungs so that your stomach expands but your chest is still. </li><li>After eight to ten breaths, start inhaling into your lower chest, then upper chest. The hand on your belly should fall a little. </li><li>When you exhale, make a small whooshing sound with your mouth and drop your hands from your stomach and chest down to your side.</li><li>Do this for three to five minutes.</li></ol><h2>8. Box breathing</h2><a href="https://www.insider.com/box-breathing" target="_blank" rel="noopener">Box breathing</a> is a technique that involves inhaling, holding, and exhaling the breath for equal amounts of time to <a href="https://www.bsu.edu/-/media/www/departmentalcontent/counseling%20practicum%20clinic/pdfs%20new%20website/square%20breathing.pdf?la=en&amp;hash=24FD234DA3F4A5E99360ECDE95FC637CA3B54A8D4A8D" target="_blank" rel="noopener">calm your</a> body. The symmetry of this practice is unique among breathing exercises, like the 4-7-8 method, which typically emphasizes longer exhales than inhales. How to do it: According to Fidan Karamehmet, these are the steps to do box breathing:<ol><li>Slowly breathe in through the nose for a count of four.</li><li>Hold for four.</li><li>Breathe out through the nose for a count of four.</li><li>Hold for four.</li><li>Repeat as often as you would like. </li></ol><h2>9. Kapalabhati (breath of fire)</h2>Kapalabhati, also known as breath of fire, is a breathing technique that may make you feel flush because it works your core, so much so that it can cause your face to become red, says Fidan Karamehmet. It is a core aspect of Kundalini yoga, a type of yoga designed to<a href="https://www.3ho.org/kundalini-yoga/pranayam/pranayam-techniques/breath-fire" target="_blank" rel="noopener"> re-align your chakras</a>, or the "energy centers" in your body. While there is little scientific research into the benefits of breath of fire, anecdotal benefits include boosting circulation and improving digestion, says Fidan Karamehmet.Warning: You should not practice breath of fire on a full stomach, says Fidan Karamehmet, since you'll be squeezing your abdominal muscles which can cause nausea or cramping. How to do it: According to Fidan Karamehmet, these are the steps to do kapalabhati: <ol><li>Sit or stand upright in a comfortable position and close your eyes. </li><li>Place your hands on your knees or thighs with your palms facing upward. </li><li>Exhale completely in a short burst before inhaling. </li><li>Inhale through the nose and then exhale with a sharp burst by tightening your core. </li></ol>Be sure to contract your lower abdomen to forcefully push out all the air in your diaphragm and lungs during each exhale. Focus on the exhale and the inhale will naturally happen. <h2>Insider's takeaway </h2>While each of the above exercises varies in methodology, all provide the same benefits of focusing your attention on your breath. This can help soothe anxiety, decrease stress, and improve overall well-being. With consistent practice, some of these exercises can even improve lung capacity and manage symptoms of COPD or asthma, such as pursed-lip breathing. However, if you feel lightheaded or dizzy during any of these exercises, catch your breath and stop until you get clearance from a medical professional. <a data-type="60e61a9fbd6912165e59bbf9">Overcome stress and anxiety with box breathing - the simple breathing exercise that only takes 16 seconds</a><a data-type="600b6c61405c2f21e412f54d">How to use grounding exercises to deal with stress, anxiety, and PTSD</a><a data-type="5e95d8dfd5873a5e0768d0af">How to meditate with a complete beginner's guide to meditation and mindfulness</a><a data-type="600af9780de493230d284c29">7 science-backed physical and mental health benefits of yoga</a>

9 breathing exercises to manage anxiety, reduce stress, and improve sleep

<ul class="summary-list"><li><keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">Fitness</keyword> <keyword id="1112328" type="PERSON" weightage="60" keywordseo="Influencers">influencers</keyword> Sophie Holmes and Ben Mudge have challenged preconceptions their whole lives.</li><li>Both of them have <keyword id="72457" type="PERSON" weightage="60" keywordseo="Cystic-fibrosis">cystic fibrosis</keyword>, a genetic disorder that causes a build-up of thick mucus in the body, particularly affecting the lungs and digestive system.</li><li>CF is a terminal disease, so it has long been a belief that those with it will live a much shorter life. But the disease affects every person differently and improved treatments over the last few years mean people are living longer.</li><li>Holmes and Mudge have been fighting their whole lives to push expectations, and they use their illness to fuel them rather than hold them back.</li><li>Through their Instagram pages and websites, they are motivating others with CF to believe in their possibilities too.</li><li><a href="https://www.insider.com/?hprecirc-bullet">Visit Insider's homepage for more stories</a>.</li></ul>30 years ago, almost to the day, Ben Mudge was diagnosed with cystic fibrosis. He was only a few hours old when doctors realized he was having digestive problems indicative of the disease which thickens mucus in the body so that it's more like "wallpaper paste" than water."My parents were told the doom and gloom of what cystic fibrosis meant back in 1990, which was, he's probably not going to live very long," Mudge told Insider. "It's going to be pretty restricted, there'll be oxygen tanks in every room to keep him alive. It was pretty depressing and very tough for my parents."Every case of cystic fibrosis is different, but the general consensus in the population is that it's a terminal disease associated with a much-shortened lifespan, as <a href="https://www.who.int/genomics/public/geneticdiseases/en/index2.html" target="_blank" rel="noopener">the average life expectancy for someone with CF</a> is much shorter at about 33 years.However, many exceed that expectation, and new developing treatments mean people are <a href="https://www.cysticfibrosis.org.uk/life-with-cystic-fibrosis/growing-old" target="_blank" rel="noopener">living longer than ever</a>.<h2>Ben's story: 'In my opinion, I'm not doing anything out of the ordinary'</h2><div type="image" title="Ben Mudge" height="1500" width="2000" msid="75256451" hostid="261"></div>Mudge and his parents never felt defeated by his diagnosis. He thinks he grew up with the perfect role models — his mother is a nurse and his father has a military background — for wellbeing and exercise to be such important drivers in his life from a young age.Despite two excruciating bowel obstructions, Mudge was a healthy child growing up. He consistently measured as having 100% lung function in spirometer tests, which determine how you're doing compared to the average person your age, and has been an avid gym-goer since school.A chest infection caught on a trip to Florida when he was 18, worsened by disrupted sleep on an airbed, was the first time he realized how severe his illness could be. He had to face his lung function score dropping to 66% and was admitted to hospital for three weeks."That drop was massive and I really couldn't do simple everyday tasks," Mudge said. "Even thinking about it was really tiring me."Little by little, Mudge got his score back to 100% by walking to the corner shop where he worked. He fought back again when he was knocked down by another chest infection a couple of years later."I was told there's a fairly likely chance that I'd never be able to get back up to a hundred percent because of the damage done by the infection in my lungs," he said. "But I knew I could do it because I knew that I didn't feel great when I was in the hospital, and I knew I could get fitter, and I knew I could get healthier, and once I got back into the routine, I could get back up to there."As of six months ago, Mudge's lung function score is 101%. He is now a personal trainer and <a href="https://www.instagram.com/benmudge_/?hl=en" target="_blank" rel="noopener">influencer with 114,000 followers</a> challenging the perception that having CF means being unhealthy.<h2>Helping others is something he will never take for granted</h2>Mudge predominantly trains with other people who have CF to help them improve their lung function and general fitness through personal training and <a href="https://www.cfstrength.com/" target="_blank" rel="noopener">his website CF Strength</a>. People with CF cannot meet in person because there's too high a risk of infecting each other, so he does all his sessions online.As for the social media thing, he never really planned it. He just started it up to help his business as a coach, he never thought he'd become a source for information about CF."When I did speak about my CF, people with CF were very inspired and motivated by me just doing what everyone else around my was doing," he said. "It's always felt very strange to me, the accolades or the praise I get, because in my opinion, I'm not doing anything out of the ordinary."If you were walking to the gym and didn't know who I was, and didn't know I had cystic fibrosis, you probably wouldn't single me out as doing anything spectacular compared to everyone else in there."Mudge never believed just sharing his life would lead to people telling him he'd changed theirs. Or that he would hear from parents telling him their children are taking their tablets and using their nebulizers because they want to be like him."It's so symbiotic because it keeps me going 'cause I'm keeping them keep going," he said. "It's incredibly moving and I've been brought to tears on numerous occasions from the messages. It's something I'll never get used to."<h2>Sophie's story: 'Little did they know that I was, and still am, very determined'</h2><div type="image" title="Sophie CF" height="1500" width="2000" msid="75256452" hostid="261"></div>Sophie Holmes is also a fitness influencer and coach who lives with CF. She wasn't diagnosed straight away and it was only when her parents' friend — a CF nurse — noticed she had the characteristic salty skin that she was given the diagnosis."They basically felt that it was like bringing up their child to die because they got told she definitely won't make her 16th birthday, she's going to be very sick, and spend a lot of time in hospitals," Holmes told Insider. "But little did they know that I was, and still am, very determined."Like Mudge, Holmes showed how she could defy the odds. Growing up, her parents always allowed her to do everything her sisters did, even if doctors advised against it. She rode horses, spent a lot of time outside, and was beating all her friends at school sports.She also got her lung function back up to 100%, but it dropped by half to 50% after going through a rough period of her personal life and career. Her doctor sat at the end of her hospital bed at the time and told her she would probably have to accept the reality that CF had won and she had two years to live."Being 19 and being told that is quite scary," Holmes said. "But luckily because of my strong mindset and the way I perceive things, I didn't actually believe them."<h2>'I have such a unique outlook on life because of the CF'</h2>It was after this that Holmes decided to train in the fitness industry to understand how her body worked. She's now 28 and has always been the kind of person to go against what people say she can't do.She has climbed Mount Kilimanjaro, run a hundred-kilometre ultra-marathon, and paddle boarded 80 miles from The Bahamas to Florida, among many other tough endurance achievements. And she did it all while doctors were warning her she could die."I have such a unique outlook on life because of the CF," she said. "I have the courage to live life on my own terms and push myself because I've always been told that my life may be shorter or I won't be able to."When returning from Tanzania, Holmes put a note on her doctor's desk that advised him not to take people's hope away, "because if you take that away, you could take their power away."Since then, Holmes has never stopped challenging herself."We all have limited time on this earth and I'm just lucky enough to have been told that a lot younger," she said. "Everyone in their life has to face a form of adversity, and how you react to it determines how your life is."Holmes set up her Instagram, which <a href="https://www.instagram.com/sophiegraceholmes/?hl=en" target="_blank" rel="noopener">now has about 40,000 followers</a>, four years ago. She hopes anyone who is facing any kind of challenge sees it as motivation."If I can just help one person have the courage to live life on their terms or face the difficulties they're in, and overcome them to then build the life that they want to want to live, I feel like it would make me the happiest person," she said.<h2>A lung transplant isn't the holy grail</h2>Both Mudge and Holmes have never had a lung transplant, and neither of them has any desire to go in for one at all. To get on the list, someone's lung function has to drop to 30%, which they have never experienced."The obvious solution to people that don't know about the transplant journey is that if you have a lung transplant you'll be cured," said Holmes. "But it doesn't really work like that."Right now, she takes about 80 tablets a day for her CF, but people with an organ transplant probably take three times the amount so their body doesn't reject it."It's one of those things where you want to try and avoid it for as long as possible, or at all," she said.One man who goes to the same hospital as her is 62 years old and has never had a transplant either."He's living like a normal 62-year-old," she said. "This is what I'm trying to show the new moms or the young kids: If you just work hard, focus on it, the possibility is there. You just need to figure out what your body works best with and try your best with it."Mudge said it's a huge misconception that people with CF are immune-compromised. They only become so if they have to go in for a transplant because of all the anti-rejection drugs they have to take."My goal is to keep every organ in my body," he said. "Realistically, I'd like to be able to donate my organs whenever I do go down. I want to be able to give whatever I can to someone if I can. So yeah, keeping my own lungs is a big, big goal of mine."Rather than seeing new lungs as an ambition, Mudge fears it, and uses that as motivation "to do what I have to do on the days that I don't want to do them.""I definitely don't want to go down that road," he said.Seeing lung transplants as the holy grail of treatments is wrapped in with how people with CF are generally perceived. They are seen as delicate and need to be wrapped in cotton wool, Mudge said, which is an illusion he's fighting every day."I don't think anyone's ever met me and thought, 'Oh he has cystic fibrosis,'" he said. "When they look at me physically, they don't go, 'Oh he's got a terminal illness.' That's the last thing I want people to think. People can't treat me differently because of my CF if they don't know about it."<h2>'CF is a fire ... And the way you perceive the fire determines whether it will work for you or work against you'</h2>Holmes said she hopes she's made her parents proud that "a vulnerable baby has now grown into a force to be reckoned with." She also hopes people go away from her page knowing that the possibilities for their lives are endless, and they should never give up, even if that goes against what they've been told."If you want to achieve something, just go with it with your whole heart and commit and just see what happens," she said. "I'm a firm believer that if you say you want to achieve something, go and do it because there's no better feeling than that.""I'm just doing all I can to take care of myself and sit down for myself," he said. "There's a myriad of things that are going to affect someone's ability to perform a task. But I'm not going to let cystic fibrosis dictate how I do mine."Mudge said his friends all call him "Captain Positive," and hopes that people looking at his page will get the sense of that, as well as the message that life is not promised, and you've got to make the most of it while you're around."CF is a fire," he said. "And obviously fire can be an extremely destructive force if not managed correctly."But it can also be used as a source of energy, he said, like when you say someone has "fire in their belly.""It means they're motivated and they're ready to go," he said. "I think the way you perceive the fire determines whether it will work for you or work against you."Read more:<a href="https://www.insider.com/how-asmr-can-help-with-anxiety-panic-and-loneliness-2020-4" target="_blank" rel="noopener">How ASMR can be used as a 'mental tranquilizer' to help you sleep or feel less anxious and lonely</a><a href="https://www.insider.com/meet-the-transgender-youtubers-and-their-partners-educating-the-world-2020-3" target="_blank" rel="noopener">Meet the transgender YouTubers and their partners teaching viewers there is no set narrative to being trans and everyone is so much more than their gender identity</a><a href="https://www.insider.com/squirmy-grubs-interabled-couples-youtube-sex-love-relationships-caregiving-2019-7" target="_blank" rel="noopener">Meet the interabled YouTuber couples teaching viewers that people with disabilities need love, sex, and intimacy like anyone else</a>Read the original article on <a href="https://www.insider.com/ben-mudge-and-sophie-holmes-fitness-influencers-with-cystic-fibrosis-2020-4">Insider</a>

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