Because I work primarily with motivated people, I tend to have patients sitting in front of me who want to know what they can do to feel better more often.
My big thing is that I want to help people get better at the things that keep them healthy. I don’t enjoy seeing people sick, tired, and in pain. My answer is always to study the importance of your brain’s role in health and learn proper breathing. Part of being a good wellness clinician is knowing and applying the most appropriate alternative and natural remedies with each patient, each time. I have found that the neuroscience of stress recovery is the cornerstone and most common-sense starting point for all of my consultations with these eager patients.
Here is the truth: you don’t need to do much of anything.
In fact, you only need to get really good at ONE thing to start. Every single business person, busy parent, exercise enthusiast, child diagnosed with ADD/ADHD, gets at least one of the same evaluations and recommendations from me:
Learn to breathe again
The following exercise can help you regularly reduce pain, increase positive moods, destroy the afternoon energy slump, and actually change your brain function IMMEDIATELY. 1 With the toxic mental and chemical world we live in, unchecked and continuous stress is re-wiring us ALL to breathe ALL wrong.
At your desk right now, you can try this:
-sit up tall, lower back against your chair with your shoulder blades relaxed. Lift your mid/upper back off the chair towards your desk a couple inches (so you’re not leaning back into your chair.) Briefly press down very slightly into the ground with your feet, then relax so your posture feels controlled and easy.
-take a slow and deep belly breath in for about 3 seconds, hold for 1 second, and release slowly for 6-8 seconds. It’s best to stare at a second hand or timer when you first start, as the timing is very important. It’s important to take it easy when first experimenting with proper breathing, as it may feel uncomfortable. Ease into it.
Clinical Pearl: when you do a “belly breath” you should feel the area below your belly button fall forward during inhalation. An advanced tip is to reach behind you and place a hand on the small of your back and feel for expansion and movement towards the backrest of your chair while your breathing in.
Repeat this breathing pattern for 3 to 5 minutes and when you are done, get up (slowly) and take a little walk around the room. Stretch a bit and try to focus on how you feel after doing the breathing. When you get back to your desk, take a seat and assume your new breathing posture.
One of two things will have happened:
1- you will feel a MASSIVE shift in your body, which should be an indicator that it’s a good idea to do this many times daily
2- you didn’t feel much of anything, which means your breathing patterns are likely a contributing factor if your energy level is regularly low, if your pain levels are regularly high, if your focus is less-than-perfect, and more. Don’t fret, just keep trying this breathing pattern as practice. Even the most skilled “breathers” still need to practice often.
If you want to learn all the secrets to mastering effective breathing, call 2076193242 to find out if you or your workplace qualify for a free 30-60 minute Brain, Breathing, and Productivity workshop with Dr. Cory.
Fine-tune your focus and take the Daily Break.
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- Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system.
- Appearance of high-frequency alpha band with disappearance of low-frequency alpha band in EEG is produced during voluntary abdominal breathing in an eyes-closed condition
- Theta activity and meditative states: spectral changes during concentrative meditation