Anxiety Relief: How to Reduce Anxiety with Breathing Exercises – Thomas DeLauer
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you can do a lot with food you can do a lot with your mindset but believe it or not you can do a heck of a lot with your breathing now when it comes down to anxiety when it comes down to depression when it comes down to just feeling a little bit run ragged there’s actually some techniques that you can utilize when it comes down to breathing that can help bring you back to Center and if you know me you know I’m all about science I’m not gonna say anything that’s gonna be backed up with a little bit of science to at least ease our minds that we’re doing something that is truly gonna be beneficial if you haven’t already make sure you subscribe so that you can get three to five videos per week in the world of ketosis fasting and general health okay so let’s get to these three techniques that I want to talk about today I’m gonna give you three different breathing techniques that you can utilize to bring yourself back to Center but first and foremost we have to understand that there are studies that have proven in fact even in the 2010 Nepal Medical Journal it was proven that focusing on breathing and focusing on different kinds of exhalation you truly can activate the parasympathetic nervous system this is the part of the nervous system that you need to be in in order to function normally to not be functioning in that fight-or-flight response the sympathetic nervous system is what activates when you’re stressed out or when you’re truly just running on fear okay so let’s talk about how you can get yourself into that parasympathetic nervous system the first technique is called the four seven eight technique and it’s the simplest out of all of these very very basic created by someone known as dr. Andrew Weil this technique is really really good for helping you get a little bit tired if you need to go to sleep you ever have those nights where you just can’t fall asleep or maybe you wake up in the middle of the night and your brain is just wired well this is a perfect technique very very simple so a whole idea with this technique is you put your tongue on the roof of your mouth and you put quite a bit of pressure there what this does is it activates a little bit of a neural response in your brain already okay then you’re gonna focus on breathing in through your nose with an inhalation of four seconds then you’re gonna hold for seven seconds then you’re gonna exhale through your mouth while still keeping your tongue pressed up on the roof of your mouth for eight seconds now it sounds like some witch doctor stuff right but the truth is by focusing on the exhalation you truly are activating that parasympathetic nervous system in fact a 2006 study in the Journal of medical Hypothesis found that prayin amick breathing which is where you focus on the exhalation truly does help sync up the brain the lungs and the heart so by doing this kind of breathing technique and focusing on the exhalation specifically where the exhalation is double the length of the inhalation in this case for second inhalation a second exhalation you are truly allowing the neurons to sync between your brain your heart and your lungs which is quite honestly the definition of being grounded it’s like you are totally in balance so that’s what we want there we want that synchronization now let’s talk about the second method you remember those cartoons when you’re growing up where you used to see someone gets stressed out and they’d rapidly breathe into a brown paper bag and we always kind of wondered what are they doing they hyperventilating what’s up there well the whole idea is when we get stressed out people think that we’re not getting enough oxygen so they tend to think that you need to breathe more but the reality is when you’re hyperventilating you’re going into a situation where you’re stressed out you’re getting too much oxygen you’re actually getting yourself kind of high on oxygen you ever see those oxygen bars before well that’s the whole idea there people go to oxygen bars to try to get a little bit lightheaded and try to get sort of a high feeling from it well when you get anxious and you rapidly breathe that’s what’s happening so when you do a technique where you’re trying to actually recycle co2 like breathing into a brown paper bag the idea is you’re trying to get more co2 so by exhaling the co2 and cupping your hands or breathing into a brown paper bag you are getting more that co2 coming back into your body and it’s balancing out the oxygen levels so you’re coming back to baseline so you don’t get that lightheadedness that is really really powerful and it’s something that we need to do when it comes down to balancing our stresses out so this is only a technique that you want to use if you’re truly in a very very stressful situation but although it seems kind of cliche because it’s what we used to see on TV in the cartoons it actually is very powerful this third method is my personal favorite and a lot of you have probably heard of it before but maybe you don’t know the actual intricacies of how to do it it’s called the wim HOF method now wim Hawk is a very very interesting guy I’ve studied him for a long time because I’ve always been fascinated with his ability to connect the brain the mind in the body now wim HOF has also been known as the Iceman and the reason is he climbed Mount Everest literally only wearing shoes and shorts that’s pretty insane and then he went up and he ran a full mare on above the Arctic Circle in negative 20 degrees also in shoes and shorts and he claims that he can do this because he can control his body by understanding the parasympathetic nervous system and understanding the correlation between the brain the heart the body and of course the lungs so this breathing technique has been used worldwide for all kinds of different instances and I’m gonna share it with you so here’s what you do the first thing that you’re gonna do is you’re gonna get very comfortable very important that you’re just in a super comfortable situation sitting down make sure you’re in an area where you can totally relax for a minute okay then you want to make sure you take your first initial breath that is a very full deep breath done in a belly breathing fashion okay a lot of times when we take a deep breath we tend to raise our rib cage that’s not fully breathing that’s elevating our rib cage we need to breathe with our diaphragm so a good rule of thumb is if you put your hand on your chest and you put another hand on your stomach your chest shouldn’t move when you belly breathe you should breathe like that so that your chest isn’t moving and your stomach is coming out that truly means you’re getting oxygen into the lower lobe of your lungs which is shown to activate the parasympathetic nervous system even more then you want to move into the power breaths this is the trickiest part of the whole thing these power breaths are 30 short belly breaths so you’re not going full deep breaths what you’re trying to do is saturate your body with a bunch of oxygen so for instance you want to still belly breathe so you want to still be focusing on not moving your chest except you want to breathe like that so you’re trying to do these power breaths where you’re getting as deep of a breath as you possibly can while still violently exhaling as fully as you can and you’re doing this for 30 reps so you’re gonna be 30 repetitions of these deep breaths but you should be feeling a little bit lightheaded by the end of it now the next step is while you are doing those is to focus on scanning your body and I know this sounds a little bit complex when you’re first starting this method it’s hard to count to 30 and focus on your breath while also scanning your body but once you do it three or four times it makes perfect sense the whole idea is to scan your body so that you actually feel oxygen flowing through your body and you can feel where your body needs more energy and where it needs less it sounds totally wild but it’s all about connecting your mind and your body and I’m going to digress for one second when I say that if you can truly start to feel where you need more energy and where you it does help your workouts quite a bit to talk about that mind-muscle connection right so that’s the idea there then once you have finished the power breaths if you’re a little bit lightheaded you want to go ahead and you want to do a big hole so you’re gonna draw your air in full deep breaths again through belly breathing don’t lift the chest and then you’re gonna exhale all the way as much as you possibly can so you’re going to really force an exhale so your stomach is really coming in once that exhale is all the way out you’re going to close your mouth and you’re going to make sure that you draw your chin back so you lock in so that you don’t breathe in any more air and you’re gonna hold it sounds extreme you’re gonna hold your breath with practically no air in you for as long as you can some people are 10 seconds some people are 45 seconds some people are a minute okay and you want to wait until you get to that very distinct gasp reflex to the point where your body is just going to gasp for air and this is where a little bit of control comes in so then once the gasp reflex comes in don’t gasp and elevate your ribcage control the gas and do a full inhalation and hold again hold for 510 seconds and then exhale and relax and that is the technique so it’s very very complex there’s a lot of different moving pieces and you’re gonna have to do it a few times to practice but when you do it you’ll find that it truly is powerful now let me reference some science so you know that this isn’t just a load of craziness 2012 study those published in the psychosomatic Journal took a look at wim HOF vs. 112 other participants now what they did is they injected everyone with a strain of e.coli you know e-coli is right makes you very very sick something we don’t want well what they found is while 112 participants ended up getting quite sick from e.coli like you ordinarily would wim hof just got a small headache now the interesting thing is he employed his breathing techniques and when they ran some blood levels on him they found that he had high levels of epinephrine in his bloodstream significantly higher than the 112 other participants and they found that his immune system didn’t really activate that much what’s crazy is that it’s your immune system that makes you feel sick a lot of times sure the buyers can make you feel sick but it’s usually the response of the immune system that makes you tired lethargic and ultimately feel sick to trigger a response within your body his body’s immune system even activated he had so much epinephrine that it made him just roll through life like nothing ever happened it quite honestly made him superhuman epinephrine and adrenaline is what makes us superhuman you ever hear those stories of those guys that like lift cars when they’re in an emergency when they have to like pick a car off of somebody or something like that that’s because adrenaline and epinephrine kicks in wim HOF was able to do that with his breathing technique and it was proven with science and you know me I don’t say anything unless it’s backed up by science so there you have it three breathing techniques that you can utilize to get the most out of your life and start controlling anxiety and controlling your mind and body prior to a workout so as always keep it locked in here in my channel if you have ideas for future videos you know where to put them I’ll see you in the next video
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Anxiety Relief: How to Reduce Anxiety with Breathing Exercises – Thomas DeLauer…
A 2010 study from the Nepal Medical College Journal found that a slower breathing style allows the parasympathetic system (which is responsible for your ability to relax) to override your sympathetic system.
According to Dr. Andrew Weil, a renowned physician, holistic health author and founder of the Arizona Center for Integrative Medicine, the relaxation breathing exercise known as the 4-7-8 technique.
Double Down on the Exhale:
A 2006 study from the journal Medical Hypotheses found that *pranayamic* breathing techniques that rely on an exhale that is double the length of the previous inhale to inspire calming and restorative benefits
Wim Hoff Technique:
1) Get comfortable and close your eyes. Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.
2) Warm Up- Inhale deeply and draw the breath in until you feel a slight pressure from inside your chest on your solar plexus. Hold this for a moment and then exhale completely. Push the air out as much as you can. Hold this for a moment. Repeat this warm up round 15 times.
3) 30 Power Breaths- Inhale through the nose and exhale through the mouth in short but powerful bursts. The belly is pulled inward when you are breathing out and is pulled outward when you are breathing in. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times or until you feel your body is saturated with oxygen; could start to feel lightheaded
4) Scan your body- During the 30 power breaths, delve into your body and become aware of it as possible. Trace your awareness up and down your body and use your intuition as to what parts lack energy and what parts are overflowing.
5) The Hold- After the the 30 rapid succession of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using too much force. Then push all of the air out and hold for as long as you can. Draw the chin in a bit so as to prevent air from coming in again. Really relax and open all energy channels in your body. Notice how all the oxygen is spreading around in your body. Hold the breath until you experience the gasp reflex on the top of your chest.
6) Recovery Breath- Inhale to full capacity. Feel your chest expanding. Release any tension in the solar plexus. When you are at full capacity, hold the breath once more. Drop the chin to the chest and hold this for around 15 seconds. Notice that you can direct the energy with your awareness. Use this time to scan the body and see where there is no color, tension or blockages.
Study – Even Benefits Immune System: A 2012 study published in the journal Psychosomatic Medicine looked specifically at several hormones and cytokines (signaling molecules involved in the immune response among other things) in Wim Hof who utilized his meditation/breathing techniques (his response was compared with that of 112 other individuals)
Results: Found out that the breathing technique was able to increase his epinephrine (adrenaline) levels. Also, norepinephrine was higher (but to a lesser extent compared to epinephrine) and cortisol levels were lower. Not only he could control the immune system but also the autonomous nervous system (specifically the sympathetic system through the increase of epinephrine)
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4) 3 Effective Anxiety Breathing Exercises. (n.d.). Retrieved from
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