The nervous systems in our bodies can be taught to go into a mode that maximizes the body's recovery. The easiest way, and likely the most effective, is to utilize our breath. Resonant frequency breathing (slower pacing of the breath) can be beneficial with as little as 15 min of daily practice. I find that I don't even need to set aside a special time for this- I just do this in my car while driving. Here's the instructional in how to perform this breathing pattern:
DIAPHRAGMATIC BREATHING: Volitional Diaphragmatic Control (VDC)
In a posturally relaxed, neutral position, breathe slowly and regularly with your diaphragm with “lips relaxed, tongue relaxed, teeth slightly apart”
a. Place your palm on the center of your stomach between your belly button and ribs.
The pause allows carbon dioxide, the byproduct of burning glucose and oxygen, to increase. During the pause after exhaling, the heart is still distributing the products of metabolism and respiration. About 80% of the blood goes to our muscles and in the pause you are learning to let the carbon dioxide increase. Carbon dioxide rise provides the key signal that tell your brain when to breathe in again. If you are exercising, the big muscles make carbon dioxide fast and the diaphragm needs the chest and neck muscles to exhale the excess. However, when we are just thinking or doing activities that do not use big muscles, breathing only with the diaphragm, and allowing the pause, is the best way to get oxygen and glucose into our brain and sore muscles, and lower stress hormones.
If you begin to feel lightheaded or dizzy, you are trying too hard and exchanging too much air. Return to your normal breathing pattern, or wait longer between breaths breathe less deeply.
Utilizing this breathing pattern will improve the effectiveness of the treatments you receive from me even more! If you have any questions, please let me know so I can help.
FYI: Research has shown that it typically will take 8 days of daily practice to start engaging this breathing strategy correctly.
DIAPHRAGMATIC BREATHING: Volitional Diaphragmatic Control (VDC)
In a posturally relaxed, neutral position, breathe slowly and regularly with your diaphragm with “lips relaxed, tongue relaxed, teeth slightly apart”
a. Place your palm on the center of your stomach between your belly button and ribs.
- As you inhale, the diaphragm gently raises the stomach and maximally inflates the
lungs. - Then exhale and feel your stomach fall as the diaphragm relaxes.
- Before inhaling again, pause comfortably for 3 to 4 seconds.
- Aim for under 5 breaths per minute with long pauses after exhaling.
- As you breathe in and out through your nose your hand temperature will rise.
The pause allows carbon dioxide, the byproduct of burning glucose and oxygen, to increase. During the pause after exhaling, the heart is still distributing the products of metabolism and respiration. About 80% of the blood goes to our muscles and in the pause you are learning to let the carbon dioxide increase. Carbon dioxide rise provides the key signal that tell your brain when to breathe in again. If you are exercising, the big muscles make carbon dioxide fast and the diaphragm needs the chest and neck muscles to exhale the excess. However, when we are just thinking or doing activities that do not use big muscles, breathing only with the diaphragm, and allowing the pause, is the best way to get oxygen and glucose into our brain and sore muscles, and lower stress hormones.
If you begin to feel lightheaded or dizzy, you are trying too hard and exchanging too much air. Return to your normal breathing pattern, or wait longer between breaths breathe less deeply.
Utilizing this breathing pattern will improve the effectiveness of the treatments you receive from me even more! If you have any questions, please let me know so I can help.
FYI: Research has shown that it typically will take 8 days of daily practice to start engaging this breathing strategy correctly.
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