BREATH HYGIENE: KEEPING THE MIND AND BODY HEALTHY

Over the past few weeks I’ve seen numerous social media posts counseling people to stay calm and stay clean. In my experience, employing good breath hygiene is the most effective way to both remain grounded and support immune and respiratory health. The breath is our greatest inner resource and with a little breath education, you too can develop the capacity to settle yourself, even when fear is gnawing at your gut!  Initially, breath hygiene may feel unfamiliar or awkward (much like learning to wipe down everything you touch with disinfectant) but the more you work with it, the easier it gets. Here are five valuable tips for how you can use the breath as a powerful BFF to enhance emotional regulation, while simultaneously giving your immune system a boost:

 

1)     Breathe Through Your Nose:  I’m going to actually write that again in all caps to implore you: PLEASE, BREATHE THROUGH YOUR NOSE. The nasal cavity is the miraculous starting point for your immune system. Your nose is designed to protect your lungs from foreign particles, including germs. Within the nasal cavity are tiny turbinates that work hard to filter out substances that are not intended to be ingested. Inside the sinus cavities you have pockets of Nitric Oxide, a potent anti-microbial gas that has been shown to have anti-viral capacities as well. With each nasal inhalation you ensure that the air you are taking into your body has passed through your natural TSA check-point, weeding out potential biological terrorists.

I suggest employing nose-breathing 24/7. For me this means taping my mouth each night before bed. Nose breathing at night supports deeper, more restful sleep. Sleep is an incredibly important factor in sustaining your health. Mouth-breathing is linked to snoring, sleep apnea, insomnia, dental decay, and poor gum-health. Mouth and chest breathing also foster anxiety and panic by stimulating the sympathetic nervous system. To employ mouth-tape at night, use hypo-allergenic paper tape, like 3M Micropore or Nexcare Paper Tape.

 

2) Breathe light : Although common lore says that when you feel nervous or upset that you should take a deep (implying BIG ) breath, I’m going to suggest the opposite. Here’s why:

 

Big breathing stimulates your sympathetic nervous system. You tend to take big sighs or gulps of air when you are stressed or physically working-out. When you are relaxed your breath is slow and soft. I routinely ask anxious clients, “How would Buddha Breathe?” Can you imagine Buddha huffing and puffing his way through meditation?  If you invoke your inner-Buddha and settle the breath, you will find that the mind follows and settles in-kind. This is the key to the power behind yoga pranayama practices. When you quiet your breathing, the nervous system resets into relaxation mode. If your internal alarm system isn’t being fired off by hefty rounds of big breathing, your mind will likely cease and desist from agitating stories of impending doom.

 

3) Breathe slow:  It’s not always easy, but the companion to a light breath is a slow, rhythmic breath.

 

Fast breathing correlates with a higher heart rate and the fight or flight response. It tends to give rise to shallow, chest-generated breathing. When you override the urge to breathe rapidly, you exhibit personal agency over your reactivity in the present moment. This is empowering! Regardless of the circumstances happening outside of yourself, you can choose to maintain a slow, light cadence: Inhale 4 seconds, exhale 6 seconds, pause for 2. This keeps your mind from being hi-jacked by fear while reinforcing resilience.

4) Breathe like a Jelly Fish:  Imagine your diaphragm, which sits right in the center of your body expanding and contracting like a beautiful jelly-fish floating through the ocean. When you breathe in, your diaphragm flattens, expanding your rib-cage laterally. When you exhale, your diaphragm draws inward narrowing the dome into the concave space between the ribs. This action formulates the basics of functional breathing bio-mechanics.

The abdominal muscles also attach to the lower rib-cage and work synergistically with the diaphragm. You can actively engage your abdominals to amplify healthy diaphragmatic movement. To do this, span your hands around the lower side-ribs and upper belly. With each exhalation, draw the belly inward as if you were hugging your viscera and giving it a good squeeze. On inhalation, relax the belly and allow it to passively expand. Visualize the undulating movement of a jelly-fish and train your belly and diaphragm to dance with the breath, much as a jelly-fish propels itself through water. Jelly-fish breathing enhances your parasympathetic nervous system by gently pumping the vagus nerve and replacing the chest-breathing habit. It massages your heart and supports lymphatic drainage. When you jelly-fish breathe, the lower lobes of the lungs are better activated which improves ventilation and profusion with far less effort.

 

5) Short Breath Hold Practice - Your ER Breath Remedy:  It may sound counter-intuitive, but the absolute most effective way to short-circuit the panic button is to voluntarily stop breathing.

 

Employing Short Breath Holds (SBH) in a repetitive fashion rebalances your oxygen and carbon-dioxide levels. This in turns, increases oxygenation to the tissues, reducing tension. The arteries dilate, airways reopen, and nervous impulses quiet down. All of these systemic responses support you feeling more in control and less likely to be emotionally de-railed.

 

Here’s how to employ a SBH practice: 

a)     Always work with the pause after exhale.

b)     Take a gentle nasal breath in and out (light, slow, and low).

c)     Seal your nostrils with your fingers and count gently up to 5.

d)     Release your fingers and take another gentle breath in and out through the nose.

e)     Take a second or third ‘recovery’ breath between breath-hold cycles as needed.

f)      Repeat the short breath-hold process.

g)     Gradually increase the hold to 6, 7, or 8 seconds.

h)     Build gradually over several breath cycles until you feel a return to calm.

 

NOTE: Short breath holds are never to be done after the inhale. Only sustain the suspension of the breath to a level that feels slightly challenging, not to the point that you’re gasping for the next in-breath. Be sure that the inhalation that follows your breath-hold is nasal - through the nose. Also, feel free to adapt. If a 5 second initial hold feels too long, drop it down to 1, 2 or 3 seconds and build from there. If you feel comfortable extending the breath hold to 12 or 15 seconds, work at that level. Honor where you are with this process. As your respiratory system calms down, you’ll find it easier to volitionally suspend the breath for longer periods of time.

 

Why it Works: The intention of the SBH practice is to allow your CO2 levels to raise back up re-establishing homeostasis. CO2 has a sedative effect on your nervous system. It acts as a vasodilator and relaxes the smooth muscle in the body which is embedded in the airways, arteries, and organs including the brain. When you stress-breathe for a period of time, you can temporarily hyper-ventilate. This means you’re breathing too much and lowering CO2 levels below normal. The lower levels of CO2 can make you feel like you’re having a heart attack or possibly dying. SBH practice offers a safer and less-cumbersome alternative to paper-bag breathing. The paper-bag method (dramatized in movies as a response to panic attacks) is intended to restore CO2 levels, offering immediate relief.

 

SBH practice can also be used to stave off coughs, wheezing, or chronic congestion. I encourage my clients to sway, dance, or jog in place while practicing their breath-holds. This offers a useful and playful distraction, enabling more comfort while learning this technique. Others find accompanying SBH practice with the repetition of a silent mantra like, “Om Shanti”, or “Light, Love, Joy and Peace” to be very soothing.

 

To summarize, remember these salient points:

Breathe through your nose;

Breathe Light

Breathe Slow

Breathe Low (Jelly-fish breathing)

When feeling anxious, worried, or restless - reach for your innate rescue remedy: Short Breath Holds!

 

The brilliant thing about good breath hygiene is you can practice all day long and no wipes are required! Learning to breathe this way offers potent sustenance to embody a calm, relaxed, and responsive state of mind. May we all find our way through these turbulent times and model our commitment to health and sanity through proactive self-care like good breath hygiene.

Written by Robin Rothenberg

To learn more about Robin please visit: www.EssentialYogaTherapy.com

GRIEF AS A NORMAL PART OF LIFE

Coping with any loss may be one of the hardest challenges we face in life.  It is a fact of life whether we admit or not.  Let us be honest it scares us. When we lose a spouse, sibling, parent, friend, a favorite item, a house or anything that you think is of a value, that grief can be particularly intense.  Loss is understood as a natural part of life, but we can still be overcome by shock, confusion, anxiety and fear, leading to prolonged periods of sadness, the blues or gray days, loss of interests, irritability, withdrawal The sadness typically diminishes in intensity as time passes, but grieving is an important process in order to overcome the feelings and emotions so to embrace the time you had with your loved one.

Everyone reacts to loss differently and employs various personal coping skills for grief and loss. An example is: Henry, a close friend of my father’s. I met him when my father asked for help with a memorial. It was for Henry’s Rose who had passed away from metastasized cancer. My Father was a Chaplain, Henry ask him to do the memorial.  Well Henry always felt depressed, from the loss of his wife. So he change from reading daily to her, to reading to the resident of the care center daily and he continued that until he passed away himself. When we talked together at my dd’s home, he told me that going up to the center, help him living and close to his wife. Yes, he was lonely, yet this made his life have meaning and he felt it honored his wife’s love and memory. Did he grieve, yes daily. Thought it also gave him strength.     

People and families do recover from loss in their own way through the passage of time when they have positive social/family/employments supports and healthy habits. It can take months or years to accept a/the loss. There is no “normal” time period for someone to grieve or to feel the sense of loss. Don’t expect to just pass through any phases of grief or in a linear way. Many people can be all over the map. It is ok it is normal. It will take some time and thought before you are able to look back on the and loss.

Human beings are naturally resilient, we have the capability to endure what we do not believe we can.   People do continue on with our own lives yet there are some that hold on so tight and choose not to heal and grow. There are some people that struggle so much with grief and loss for long periods of time and feel unable to carry out their daily activities. People that suffer severe grief and loss or complicated grief could benefit from further intervention from family, co-workers, peers, or a professional counselor and grief support groups.  We all need support and assistance through this time. It is a fact that we cannot do it alone.

Moving On With Life

Many have talked about ”Mourning”, some cultures have specific times for “Mourning” because it is understood that people do better when they can move on even with having feeling of the grief and loss.  During this time there can also be a renewed sense of meaning to life that offers purpose and direction to life.

Grieving individuals may find it helpful to use some of the following strategies to help them process and come to terms with loss. The following is an incomplete list of ways to care for yourself when you have Grief and loss. It is not an exhaustive list and not everyone will experience grief and loss in the same way.       

1)  Talk about the death of your loved one with friends or colleagues in order to help you understand what happened and remember your friend or family member.

2)  Avoidance can lead to isolation and will disrupt the healing process with your support systems.

3)  Accept your feelings. You may experience a wide range of emotions from sadness, anger or even exhaustion.

4)  All of these feelings are normal and it’s important to recognize when you are feeling this way.

5)  If you feel stuck or overwhelmed by these emotions, ask for help a friend, a coworker, use the Employee Assistance Program at work (confidential) a community support group.

6)  Take care of yourself and your family. Eating healthy foods, exercising and getting plenty of sleep can help your physical and emotional health. The grieving process can take a toll on one’s Physical, Emotional, Mental and Spiritual self and life.

7) Make sure you check in with your loved ones and that they are taking the necessary healthy steps to maintain their health.

8)  Reach out and help others dealing with the loss.

9)  Spending time with loved ones they can be great support and you may be a good support for them. You can be good support for each other together.  Whether it’s sharing stories or listening to your loved one’s favorite music, these small efforts can make a big difference to some.

10) Helping others can the added benefit of making you feel better as well. Remember and celebrate the lives of your loved ones.

11)  Anniversaries, birthdays, holidays, or other events can be a difficult time for everyone, though it can also be a time for remembrance and honoring them.

12)  Things that you can are: collect donations to a favorite charity in the family name, plant a tree or a community garden, donate a park bench, in another word when you are ready to celebrate life.

13)  What you choose is up to you, as long it allows you to honor life and others that feel right to you. When the timing is right for you.

 

Grief and loss is a fact of life, I will not say it is not. It is painful, yet there is Healing, Growth and Recovery when you allow yourself to feel, have emotions, and feel those emotions, by taking care of yourself and your life.   

Written by Marc Baisden

FIVE LIFE AGREEMENTS FOR A HEALTHIER LIFE

AGREEMENT 1: BE IMPECCABLE WITH YOUR WORD

When you stand by and follow your word (not promises) you build Integrity, creditability, and more important BELIEVABILITY.

Remember that your word (s) and action(s)/inaction(s), have:

1) Power- A) Internal B) External

2) Influence- A) Internal B) External

What you do or do not do/ say or do not say not only affects you, yet also the people, places and things around you. Even what you don’t see. It is the ripple effect.

 

AGREEMENT 2: DON’T TAKE ANYTHING PERSONALLY

Everything is not about you. It is more than likely about the way you are acting, or something another person is trying to project onto you.

People react or respond to your behavior, not who you as a person.

When you take things personally you assume responsibility that is not yours. “Your Heart Is known by the path you walk.”

 

AGREEMENT 3: DON’T MAKE ASSUMPTIONS

Making assumptions set’s yourself and others up for conflict and chaos. This is no different than an expectation.

Assumptions are nothing more that faulty perception and beliefs. That you generally act on and create conflict and chaos.

  

AGREEMENT 4: ALWAYS DO YOUR BEST

 

Your best is first for yourself not others, they are the honored recipients of you doing your best.

Your best will change from situation to situation, as you  learn from each experience,

Your best will change over time.

By doing your best you do not give power or control of yourself to others.

                                      

AGREEMENT 5: BE SKEPTICAL, BUT LEARN TO LISTEN

 

Don’t believe yourself or others until you have listened. Most of our knowledge is based on faulty information, beliefs, and or perceptions. Question yourself, ask for more information. Even the decision you made has a little doubt (what is called second-guessing).

Reasonable doubt used in our Courts is a good way to be skeptical without closing off others or being rude.

Do not just listen to the words, but listen to the intent behind the words. Do the actions or behavior match the words and situations?

All information has a kernel of truth and insight, yet from there, anything can happen to it.

 

“Life (external) only intrudes, as long as we allow it”.

~ Eugene Cummunings

Written by Marc Baisden

Common Workplace Diseases - Are You At Risk?

My first experience with workplace diseases came in my teens. I landed a job in an office staffed mostly by workers approaching retirement age, and I was told that one person wasn’t in very much anymore because of a workplace disease that made typing painful. I was astounded. Apparently, you could develop a “disease” simply by sitting at a desk and using a laptop. Everybody really is facing a behind the scenes battle that isn’t always obvious. This made me think about the other types of work-related diseases out there. I’d also heard about asbestos in the workplace, and I began to ask related questions like white lung cancer, what is it? Let’s take a look at what else I found out.

 

Occupational hearing loss

This type of workplace injury is the most common workplace injury reported in the United States. Any workplace can leave workers susceptible to hearing loss where the noise level exceeds 70 dB. This can include workers employed in busy restaurants or bars, factory workers, flight crew, and staff working in the entertainment industry. Noises above 120 dB can cause instant issues with hearing. Always wear the appropriate protection to protect your ears from prolonged exposure to heightened noise levels.

 

Allergies - irritant dermatitis

Occupational skin disease is the second most reported type of work-related injury in the workplace throughout the USA. Symptoms range from hives on the skin soon after contact with an irritant to much more serious complaints involving contact with harmful chemicals. Workers involved in the cleaning industry are generally at a higher risk, as well as workers involved in the use of pesticides in the workplace. Always wear - or request - the proper personal protective equipment required to carry out tasks safely. 

 

Lower-back disorders

This one is huge - almost one third of all non-fatal workplace injuries (resulting in days away from work) in the United States are linked to lower back issues. Whilst many people are affected due to poor posture whilst seated at a desk in an office (essentially seated in a stress position), there is also an issue with a lack of mechanical lifting devices in workplaces where heavy lifting is common. Workers also need to be aware that they should speak to their line manager where the guidelines - in terms of time - for the use of lifting devices do not reflect the amount of time required to complete the task.

 

Written by Julia Evans

5 Simple Lifestyle Changes You Can Make For a Happier You

Many of us start off every new year with grand promises—whether it's to live a little healthier, or to learn a new skill. Sadly, not everybody successfully follows through as the days go by—but it’s not because these resolutions are impossible to achieve. Rather, a guide on A Life of Productivity notes that the best way to achieve your goals is to start small. While it sounds a bit counterproductive, you aren't actually downgrading your dreams—you're simply breaking them into more doable, actionable steps.

Though we might be approaching the halfway mark of the year, it doesn't mean you have to throw in the towel already. After all, it's never too late to start building a better life for yourself. With that being said, here are some simple lifestyle changes you can make for a happier you.

Pick up a new hobby

It's tempting to bury ourselves in social media, mindlessly scrolling through our feeds for hours in a day. To break this cycle and make room for something more productive, why not try your hand at a new hobby? Whether it's reading books or learning how to cook, such activities are sure to give your mind and body a refreshing reset. To this end, Tips Make introduces the 20-minute strategy, which basically entails devoting 20 minutes on something everyday for a month to make it into a habit. Remember to start small and make your steps concrete! For instance, aim to read a certain number of pages or commit to sampling a new, quick recipe everyday.

Never skip breakfast

This tip might sound a bit menial, but hear us out, as it actually can make a huge difference to your quality of life. As it turns out, they don't call breakfast "the most important meal of the day" for nothing. Research on The Ladders reveals that breakfast is a great way to spark your productivity. Right after you have your fill, your alertness and energy immediately spike up. Thus, you'd be surprised how such a small change can make the difference between a lethargic, slow day and a happy, productive one. It doesn’t always have to be an elaborate breakfast buffet—a slice of bread, your favorite fruit, and a glass of water are more than enough to start your mornings on the right foot.

Listen to your body

Most of us live very fast-paced lifestyles, but our bodies can only keep up to a certain extent. Attending social gatherings and meeting up with friends, for instance, is important for our mental and social health—but it doesn’t mean you have to say yes to every invitation and max out your energy all the time. True enough, an article on Economic Times India warns that regular weekend partying can leave you feeling fatigued, which can lead to even more problems like irregular sleep and a ruined diet.

This isn't to say that you should stop going out altogether. Instead, put more purpose into it and be sure to be responsible. If you find you’ve had too much to drink, make it a point to rest more and replenish. Lifestyle site PrettyMe recommends WrecOver pills as a way to help you curb the hangovers and headaches. Plus, the nutrients work to help detoxify your body. Of course, listening to your body applies to so many other aspects too—like keeping yourself from overworking even if you think you've got more productivity left in you.

Integrate exercise into your daily habits

Not everybody can just get up and start pushing heavy weights, especially if you're new to it. But if you do want to get fit sustainably, start by integrating it into your daily life. Simple things like standing while working, taking the stairs instead of the elevator, and cleaning your house from top to bottom are great ways to sneak in that physical activity. If you think you’re ready for a real workout, our writer Michelle Schacherer finds that downloading fitness apps can guide beginners through the process.

Get the right amount of sleep

Being deprived of quality rest is no joke. Not only will you feel exhausted, but it throws off your mood, too. However, it isn't always easy to just drift off to dreamland. If you're having trouble, perhaps try making a few tweaks to your bedding situation—like changing your pillows. This Layla pillow, for instance, boasts memory foam and allows for more airflow. On the other hand, maybe all you need is a few moments before bedtime to get into the right mental state for rest. Guiding Tech suggests apps like Headspace and Calm, which feature guided meditation programs to clear your mind and set you up for relaxation. Even newbies can follow the steps, as every course can be customized to your needs and lifestyle.

All in all, changing your life for the better doesn't have to be complicated. Just like the age-old adage goes, "A journey of a thousand miles begins with a single step." So start with this simple list of lifestyle changes, and you'll be well on your way to the best version of yourself that you can be.

 

Written by Leah Cameron