Diaphragmatic Breathing (DB)

Why it works

• Science!
• Activates the parasympathetic nervous system
• Changes in the balance of our blood chemistry
• Helps manage symptoms

Breathing and the Nervous System

SUMMARY

• Presenter discusses the benefits of deep breathing to activate the rest and digest response.

IDEAS

• Deep breathing can help activate the parasympathetic nervous system for calmness and safety.
• Controlled deep breathing increases oxygen supply to the brain, aiding in stress response regulation.
• Daily deep breathing exercises can help maintain a calm state and prepare for stressful situations.
• Different breathing techniques can be explored to find what works best for individual needs.
• Deep breathing can reduce heart rate, relax muscles, lower blood pressure, and increase nitric oxide levels.
• Breathing techniques shift focus from worries to body awareness, quieting the mind.
• Stressful situations trigger the fight-flight-freeze response, which deep breathing can counteract effectively.
• Deep breathing helps in managing modern-day stresses like tests, crowds, and new experiences.
• The sympathetic nervous system triggers fight-flight-freeze response in challenging situations.
• Deep breathing aids in survival by preparing the body for action or stillness in threatening scenarios.

INSIGHTS

• Deep breathing is a powerful tool to regulate stress responses and promote overall well-being.
• Understanding the physiological effects of deep breathing can enhance coping mechanisms in stressful situations.
• Practicing deep breathing daily can cultivate resilience and emotional regulation for improved mental health.

QUOTES

• “Taking deep breaths at a slow and steady pace increases the supply of oxygen to our brains.”
• “Breathing techniques can also help you feel connected to your body and quiet your mind.”

HABITS

• Regular deep breathing exercises can help maintain a state of calmness and readiness for challenges.

FACTS

• We breathe in and out about 22,000 times a day, highlighting the importance of breath control.
• The sympathetic nervous system triggers the fight-flight-freeze response in threatening situations.

ONE-SENTENCE TAKEAWAY

• Deep breathing is a simple yet powerful practice to regulate stress responses and promote well-being.

RECOMMENDATIONS

• Incorporate daily deep breathing exercises to enhance emotional regulation and cope effectively with stress.

Sympathetic vs. Parasympathetic

The sympathetic and parasympathetic nervous systems are both components of the autonomic nervous system (ANS), which regulates the involuntary and reflexive functions of the human body1.

Here are the key differences between the two:

1. Origin: The sympathetic nervous system originates in the thoracic and lumbar regions of the spinal cord, while the parasympathetic nervous system originates in the sacral region of the spinal cord and the medulla1.
2. Key Function: The sympathetic nervous system controls the body’s response to perceived threats (fight or flight), while the parasympathetic nervous system regulates the body’s functions at rest (rest and digest1.
3. Effect on Heart Rate: The sympathetic nervous system increases heart rate, while the parasympathetic nervous system decreases heart rate1.
4. Effect on Lungs: The sympathetic nervous system causes bronchial tubes to dilate, while the parasympathetic nervous system causes bronchial tubes to contract1.
5. Effect on Muscles: The sympathetic nervous system causes muscles to contract, while the parasympathetic nervous system causes muscles to relax1.
6. Effect on Pupils: The sympathetic nervous system causes pupils to dilate, while the parasympathetic nervous system causes pupils to constrict1.
7. Effect on Digestive System: The sympathetic nervous system decreases digestive function, while the parasympathetic nervous system increases digestive function1.
8. Effect on Saliva Production: The sympathetic nervous system decreases saliva production, while the parasympathetic nervous system increases saliva production1.
9. Effect on Mucus Production: The sympathetic nervous system decreases mucus production, while the parasympathetic nervous system increases mucus production1.
10. Effect on Urine Secretion: The sympathetic nervous system decreases urine secretion, while the parasympathetic nervous system increases urine secretion1.
11. Effect on Glycogen to Glucose Conversion: The sympathetic nervous system increases the conversion of glycogen to glucose, while the parasympathetic nervous system does not1.

In summary, the sympathetic nervous system prepares the body for action, while the parasympathetic nervous system helps the body to relax and recover12.

Parasympathetic Response Activation

Activating the parasympathetic response, also known as the “rest and digest” response, can help you manage stress and promote relaxation. Here are some techniques you can try:

1. Deep Breathing: Deep abdominal breathing exercises can quickly relax you because it stimulates your parasympathetic nervous system123. You can try simple “box breathing” where you inhale for four counts, hold your breath at the “top” for four counts, exhale for four counts, hold your breath at the “bottom” for four counts1.
2. Visualization: Visualize yourself in a relaxing situation. Pick an image that feels comfortable to you, such as a peaceful beach, a sunny hillside, or a trickling mountain stream1.
3. Touching Your Lips: Your lips are connected to parasympathetic fibers, which are stimulated when you touch your lips. Gently slide 1 or 2 fingers over your lips to activate these nerve fibers13.
4. Meditation: Spend 10 minutes quieting your mind and focusing on your breathing3.
5. Mild Exercise: Engage in mild exercise like yoga or a nature walk4.
6. Massage: Getting a massage can stimulate the parasympathetic nervous system2.
7. Acupuncture: This procedure has the ability to stimulate the vagus nerve and other key areas of the nervous system, and to increase the release of acetylcholine2.
8. Ear Seeds: Ear seeds are actual or synthetic seeds or similar small objects that are being used to stimulate pressure points in the ear2.
9. Nature Therapy: Simply immersing yourself in nature can help the body achieve physiological relaxation2.

Remember, these techniques are not meant to solve problems or control emotions, but to calm the body and mind so that problems can be solved more effectively567. If you do these things consistently, you should feel more relaxed. However, you might need to do it several times a day to help you deal with chronic stress1.

How to do it

NOTE

It’s not about deep breathing, but rather about paced breathing

Goal

6-8 breaths per minute

1. Position: Begin by lying down on a flat surface with a pillow under your head and pillows beneath your knees for comfort1. You can also practice this sitting up straight in a comfortable position once you’ve mastered the technique2.
2. Hand Placement: Place one hand on your chest and the other on your belly, just below your ribs2134.
3. Inhale: Breathe in slowly through your nose, drawing the breath down toward your stomach. Your stomach should push upward against your hand, while your chest remains still2134.
4. Exhale: Tighten your abdominal muscles and let your stomach fall downward while exhaling through pursed lips1. Again, the chest should remain still2134.
5. Pace: Do not over-breathe. Usually, a pace of breathing in to the count of 3, pause, then exhale to the count of 3 is a good place to start5.
6. Duration: Practice this breathing exercise for 5—10 minutes at a time, around three to four times each day1.

Remember, diaphragmatic breathing is a skill that takes time to learn. Be patient with yourself and practice regularly. Over time, you’ll likely find that this type of deep, intentional breathing becomes more natural21345.

Video Tutorials

1. This video teaches how to do diaphragmatic breathing, a technique that can help with pain management, relaxation, and anxiety relief1.
2. This video is a tutorial for diaphragmatic breathing, which is a way of breathing that uses the diaphragm and expands the rib cage in all directions2.
3. This video is a tutorial on how to practice diaphragmatic breathing for beginners3. # Can help with multple symptoms Diaphragmatic breathing, also known as “abdominal breathing” or “belly breathing”, has numerous benefits1234:
4. Relaxation: It helps you relax, reducing the harmful effects of the stress hormone cortisol on your body1234.
5. Improved Muscle Function: It improves muscle function during exercises and prevents strain2.
6. Increased Oxygen Levels: It increases the amount of oxygen in your blood2.
7. Efficient Gas Exchange: It makes it easier for your body to release gas waste from your lungs2.
8. Lower Blood Pressure: It can lower or stabilize blood pressure1234.
9. Reduced Heart Rate: It can reduce heart rate2.
10. Improved Mental Focus and Clarity: It can improve mental focus and clarity3.
11. Improved Sleep Quality: It can improve the quality of sleep3.
12. Lower Blood Sugar: It can lower blood sugar3.
13. Stimulates the Release of Serotonin and Growth Hormone: It stimulates the release of the feel-good neurotransmitter serotonin, as well as growth hormone3.
14. Supports the Removal of Free Radicals: It supports the removal of free radicals3.

Remember, diaphragmatic breathing is a skill that takes time to learn. Be patient with yourself and practice regularly. Over time, you’ll likely find that this type of deep, intentional breathing becomes more natural1234.

Types of breathing

• Even inhale and exhale
• Extended exhale
• Square Breathing

Muscle Activity: Posture

• The head is heavy

Title

For every inch of Forward Head Posture, it can increase the weight of the head on the spine by an additional 10 pounds.

• Forward Head Posture can cause a variety of health issues

Practice is key!

• There is a delayed effect
• It’s like brushing your teeth
• Practice when you are calm
• Set a schedule to practice daily
• Find what works for you
• Find a place that is relaxing and quiet
• Aim for 45-60 minutes, (Because you need at least 30)