Breathing Exercises For Sleep

Breathing Exercises For Sleep

Breathing Exercises For Sleep

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hey dr. Burke here in this video we’re going to talk about the relationship between your breathing and stress okay there’s two things going on you breathe in and you breathe out what happens when you’re in a stress state your breathing actually changes to a more forceful inhalation but a very shortened exhalation and if there’s any doctors watching you may have studied this already and it’s part of the nervous system called the autonomic nervous system that’s basically the system that is automatic and it’s called two parts one is the sympathetic which is the activation or activation of reaction of stress states and that would be the breathing in and then the opposing which is the parasympathetic nervous system so if you’ve never heard that word before don’t worry about it but all that means is a system of the nervous system it’s the part of the nervous system that relaxes you helps you sleep it helps you breathe out exhale and when you’re exhaling you’re releasing carbon dioxide and you’re breathing in you’re pulling in oxygen okay so you have this constant thing going back and forth but when you experience chronic stress what happens is this whole breathing thing changes now breathing is involuntary and voluntary so in other words you don’t think about breathing it just automatically happens or you can think about and actively voluntarily breathe in and breathe out but in a stress state you’ll kind of fall into this breathing pattern that’s more like this it’s a shortened exhalation with a kind of a desperate inhalation you’re trying it’s called air hunger you’re trying to breathe in to try to balance out this distress state and what you need to know is that during chronic stress states you’re going to develop a lower oxygen in your tissues and a buildup of co2 also so we have the state where you’re kind of starving for air so you’re constantly trying to get oxygen and that’s why when you do exercise like high-intensity very bad for stress states much a better exercise would be long walking where you’re not inducing a stress State you’re getting a lot of oxygen in and you’re releasing a lot of co2 out but I want to talk about the chemistry of what happens during stress in relationships your breathing you start losing certain acids over a period of time so it goes out to the urine so if you ever check a person when there are a massive stress their pH of their urine is always way way too acid but what happens is the blood starts goal in the opposite starts becoming too alkaline so we get this thing where you might think that you’re too acid but really you’re too alkaline and there’s a lot of false information about this to on you have to alkalize or die or everyone’s to acid whatever but that’s true in false you what the question is what part of your body is too acid or too alkaline but in a stress state you will tend to have an acid urine but your blood is really too alkaline now what does that all mean that means that without that correct pH in your blood you will start losing the ability to regulate oxygen into the tissues that’s why when you climb stairs you might get out of breath easily that’s why when you climb stairs your muscles especially the leg muscles might get heavier that means that you’re also have an inability to mobilize minerals specifically calcium so the calcium doesn’t go on the muscles that’s why you get cramping that’s why it’s hard to relax at night that’s why you might get tetany or twitching on the left eyelid like that or you could even get an irregular heartbeat because the calcium is needed to regulate the heartbeat so there’s so many things that can occur with the nervous system with the muscular system with the oxygen system with the ability to sleep all that is inhibited just by having this altered pH because you’re not able to regulate the balance of carbon dioxide and oxygen from simple breathing but taking it back earlier it’s a stress State okay so now what are we going to do with all this alright we’re going to show you a tool that you can use on a regular basis to train your breathing in a way to induce a nice relaxed state okay so this is a great tool because you can voluntarily control your breathing in a certain pattern to totally undo and reverse this process okay so this is something you can practice before you go to bed in the car after a stress event so here’s what you want to do there’s a I developed a little piece of a software and you could click down there and get access to it on a link right down on the bottom page there and when when you click that link it’s a simple little ball that goes up and down like a little leaf that goes open and closes and it has synchronized music to it either an ocean wave or music to train your body to breathe in a certain way so what is that trained method or timing pattern well first of all it’s a five-second exhalation with a one-second pause and a five-second inhalation with a one-second pause so what you’re going to be doing is just timing your breathing and you can just watch this little leaf open up and then pause and then close and breathe with it and it’s self-explanatory so I’m going to show you how that works so you’re going to be sitting there and relaxed state or driving and you’re going to be like breathing in five seconds in so you’re going to go slowly pause a second breathe out for five seconds pause for one second now just so you know you want to breathe through your nose not to your mouth and you want to breathe through your stomach now from your upper chest so I recommend put your hand on your chest in your stomach to practice this so you can literally push your stomach out as you suck in the air through the diaphragm slowly five seconds in pause one second and have the stomach push the air out at a five-second exhalation with a one-second pause okay so you want to make sure your clavicle up here doesn’t move so we want to breathe in because if you’re breathing through the chest it’s a lot more stressful so we want to breathe in breathe out through the stomach okay five seconds in five sex in five seconds out and you will find over a period of two three four even five minutes your whole nervous system is going to start to relax you’re going to be able to go to bed a lot faster I do this every night before I go to bed that’s how I do is I practice the breathing and it puts me right out within about probably two minutes so get access to this tool it’s a free tool you can use at any time and practice this until you can develop a pattern of it and I really think it’s going to help reduce your stress and help you sleep a lot better I hope you enjoy this I’ll see you in the next video

This Post Was All About Breathing Exercises For Sleep.
Breathing Exercises For Sleep

Here’s The Video Description From YouTube

Find Your Body Type:

Dr. Berg discusses the relationship between your breathing and stress. Your breathing changes when you are in a relax state. In this video, Dr. Berg explains all the components that are involved when you are breathing.

Dr. Eric Berg DC Bio:

Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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