Proper breathing is crucial to health and helps maintain spinal stability. Faulty respiration mechanics can lead to recurrent back pain, shoulder problems, poor coordination, and lower cardiovascular endurance. It can also play a major role in chronic fatigue, anxiety, and panic attacks.
Babies typically breathe with perfect form; their rib cages expand freely for deep breaths. Sitting in chairs, slumping forward at computers, or reclining while watching a show puts our spine and rib cage in unnatural positions that require us to find alternate ways to breathe.
Normal breathing involves letting the belly go outward with each inspiration. This goes against our society's push for a "flat stomach." It is impossible to breathe correctly when we hold our stomachs tight.
Let's check your breathing and see if some adjustments could be beneficial.
Check Your Breathing
Notice how your abdomen and rib cage move. Do this without trying to alter your normal breathing. Start by lying on your back, then try the steps sitting up, standing, and doing an exercise (like a side plank).
1. Place one hand over your abdomen/stomach, and another over your rib cage.
- Breathe in - your abdomen should expand outward.
- Breathe out - your abdomen should expand inward.
- Movement should start in the abdomen, not in the chest (even with a deep breath)
- Abdominal motion should be much more pronounced than rib/chest motion.
2. Now move one hand to each side of your body over your lower ribs and upper abdomen.
- The abdomen should expand all the way around through the entire cylinder, not just the front of the abdomen moving outward.
- As inspiration continues, the lower ribs should move outward in a horizontal plane.
- With your hands on your sides, the motion should seem equal on both sides
3. Notice if you are breathing in through your nose at an equal rhythm.
- Your heart rate should be fairly steady.
- You should breathe in through your nose and out through your mouth.
4. Brace your core like you are ready to be punched in the stomach.
- Can you still take a breath with the proper mechanics?
Learn to Breathe Better
Recognize what you need to change and practice until it becomes automatic.
Phase one...
- Relax the muscles in your neck and chest.
- Try to keep the chest still.
- Focus on exhaling and letting all of the air out while staying relaxed.
- Breathe with a low, slow, and steady rhythm to avoid deep breaths and sighs.
- Try to lengthen your exhalation to be twice as long as your inhalation.
Phase two...
- Practice breathing with one hand on your ribs and one on your abdomen.
- Be sure you get proper abdominal activity without excess chest motion.
- After several breaths, switch your hands to your sides.
- Check that your abdomen and lower ribs are moving outward.
Phase three...
- Focus on your breathing technique at least once an hour.
- Remind yourself - Put a note in a prominent place, set a time, or pair it with another activity.
- Avoid slumped posture, tight clothes, and holding tension in your abdominals.
- Be mindful of signs of stress like sighing and raising your shoulders.
- Keep practicing, and be patient. It takes time to relearn proper breathing mechanics.
Let's get you started on your way to breathing better and feeling your best! Call our office at 630-448-0255 or schedule an appointment online if you want more guidance.
Dr. Jamie
Our bodies are designed to go into a state of fight, flight, or freeze in times of crisis. However, once the threat has passed, we are supposed to transition out of it. Staying in an acute stress response for extended periods is detrimental.
A prolonged stress response negatively impacts the systems in your body. Inflammation, poor digestion, high blood pressure, and increased glucose levels may result, and your immune response will not be as effective.
Many of us need strategies to increase our capacity to handle chronic stress. We need to be intentional about doing things that help us unwind in a healthy way. Sometimes the thing we need to "do" is to simply be. Not just mindlessly scrolling on our phones, but consciously choosing to relax.
Let’s look at some stress management techniques that you can use to regulate your nervous system and stay balanced.
Grounding
Bringing awareness to the present by drawing your attention to your body and surroundings is helpful. Since most concerns are about the past or future, focusing on the present can give a sense of peace.
Grounding practices do not have to be complicated. It can be as simple as intentionally looking at your surroundings, noticing sensory input, or closing your eyes while you focus on your breath. You may also consider exploring some of the following structured grounding exercises.
Enjoyable Activities & People
Life-giving activities and social connections bring joy while reducing stress.
You might want to…
- Go for a walk
- Snuggle up with a book
- Take deep breaths of fresh air
- Listen to bird noises or other natural sounds
- Lie on the floor and stretch
- Play with a child or a pet
- Savor a small piece of dark chocolate
- Listen to music
- Sit in silence
- Make a cup of tea
Or connect with others…
- Get together with a friend
- Call your loved ones
- Use video calls to be face-to-face with those who live at a distance
- Text someone you’ve been thinking about
- Smile at those you walk by throughout your day
- Get to know your co-workers
- Join a club (sports team, book club, religious organization, etc.)
Practice Gratitude
We can cultivate gratitude by noticing what brings us contentment or joy. These feelings of gratitude activate the hypothalamus and flood the system with dopamine, which decreases the stress hormone cortisol.
You might feel grateful for…
- friends or family
- jobs that provide for your needs
- fresh air and time in nature
- items that bring you comfort
- opportunities for growth
- basic needs that are met
- safe areas to live
Our culture seems to thrive on stress, but our physical bodies do not. What techniques mentioned above could you try today?
Dr. Jamie
Many people want to eat nutrient-dense foods but struggle to make it happen. Finding a way to fit healthy eating into your lifestyle is crucial.
Some people love to cook, but fancy recipes and expensive ingredients do not work for everyone. Busy people need something fast; foodies need something especially tasty, and those who do not like to cook need something easy.
The following tips will be helpful for anyone because you can adapt the basic principles to meet your needs.
A Basic Plan for Lunch & Dinner
- Non-starchy vegetables should make up three-fourths of your plate.
- Add a serving of protein about the size of the palm of your hand.
- Add healthy fat like oil the size of your thumb (olive oil, coconut oil, flax oil, avocado oil), one handful of nuts or seeds, half to a whole avocado, or one-third to one-half cup olives.
- Add one serving of carbohydrates (½-¾ cup) like pasta, bread, rice or other grains, fruit, starchy vegetables (sweet potato, carrots, beans/legumes, etc.)
- If you notice that you struggle with portion sizes, it can help to use a smaller plate at lunch and dinner.
Making Vegetables Taste Good
Many people think they do not like vegetables because they have not tasted them well-made. Roasting vegetables changed my life; the key is to use some fat. Not only does the fat make the vegetables taste delicious, but it is good for you. Check out this article that explains how eating vegetables with fat enables you to absorb the fat-soluble vitamins better.
Ingredients
- Vegetable(s) of choice
- 1-2 tbsp of fat of choice – coconut oil, butter, ghee, or animal fat (i.e., lard, beef tallow)
- Salt and pepper to taste
Directions
- Preheat oven to 425.
- Spoon fat onto a 9x13 glass pan or cookie sheet with rimmed edges, and place the pan in the oven to melt the fat.
- Cut vegetables into uniform pieces
- Mix vegetables in the melted fat and season with salt and pepper.
- Place vegetables in a single layer on the pan.
- Roast in the oven. Cooking time varies based on the vegetable. For heartier vegetables like broccoli, cauliflower, carrots, and sweet potatoes, cook for 25-30 minutes. Asparagus is 15-20, depending on the thickness. Look for the vegetables to soften (tender when forked) and start to brown on the edges.
- Remove the pan from the oven and let the veggies rest for 5-10 minutes on the hot pan. This helps them to crisp up a bit.
- If you want to make it really tasty, and you tolerate dairy well, serve it with butter.
Chopping Quickly by Hand
Another challenge to making healthy food is time. Learning to chop and dice vegetables is a game-changer. Cutting will go much faster with the proper knife, a little practice, and the following cutting trick. Many people feel more comfortable with smaller knives. But chopping will be more efficient with a big, sharp knife. It can be intimidating, but don’t let that hold you back from trying. Start slowly; before long, you will be chopping like a pro.
Now that you have a good knife for the job, here is a trick that is especially helpful for those circular vegetables - onion, zucchini, carrot, eggplant - that keep rolling around as you cut them.
- Cut the vegetable in half long ways
- Place the flat sides down, so the food doesn't roll away from you.
- Make quick slices lengthwise.
- Slice in the other direction, across all the strips.
- Use them in your recipe or eat them straight.
It takes time to master any skill. But the more you chop, the faster you’ll get! You can also use a food processor.
Simple Recipes for Protein
Now it is time to tackle your protein. You don't need a recipe; a little seasoning sprinkled on some meat before cooking will work fine. If you want to try something new, here are some easy recipes.
Salads
Another option for tasty vegetables is to make a salad; there's no need for a fancy recipe. Adding protein and fat to the salad will make it a complete meal.
- Grab a base (or combine several) - spinach, lettuce, sliced red or green cabbage, grated beets, beet greens, sliced fennel, Swiss chard, kale, shredded carrots, microgreens, cilantro, basil, mint, parsley, endive, or dandelion greens, etc.
- Add brightly colored chopped fruits and veggies on top - tomatoes, carrots, apples, pears, cucumber, zucchini, onion, shallot, avocado, oranges, blueberries, strawberries, raspberries, grapes, peaches, dried cranberries, shredded beets, broccoli, olives, mushrooms, etc
- Make it your main course by adding a protein (fish, chicken, steak, pork, eggs, almonds, walnuts, pistachios, pecans, sunflower seeds, pine nuts, cashews, hemp seeds, chia seeds, sesame seeds, and flax seeds are just a few ideas)
- Make it your main course by adding a fat - avocado, nuts, seeds, animal fats, etc. (or use the salad dressing suggestion below)
- Optional HomemadeDressing - Oil (1-2 T. olive OR avocado) + acid (1 T. lime juice, lemon juice, orange juice, grapefruit juice, apple cider vinegar, OR balsamic vinegar.) + optional add ins (salt, pepper, honey, mustard, berries like raspberries, garlic, dill, oregano, basil, parsley, rosemary, thyme, etc.)
Do you have some simple recipes to share? I would love to hear about them at your next appointment.
Dr. Jamie
Our bodies are not simple scales balancing calories in and calories out. It has many complex chemical systems that process each ingredient in different ways. Because of this, eating a low-calorie diet is not the best approach to losing weight.
Buzzwords like low-fat, heart-healthy, all-natural, vegan, and gluten-free make us believe that foods are good for us. However, Starbursts are low in fat; Oreos are vegan; and Reese's peanut butter cups are gluten-free. We can't trust claims on labels.
We must look directly at the ingredients. Typically, a shorter ingredient list with words you understand is best. My rule is: "If I wouldn’t want to eat the ingredients plain, then I don't want to eat them all combined in a food-like product." My main concern is my health.
Let's explore ten foods that food manufacturers tricked me into thinking were healthy and how eating real food is more important than counting calories. (Note: I am not picking on the brands below. It's the type of products that concern me.)
Foods I Thought Were Healthy
1. Boca Burgers and Veggie Burgers
Soy patties have less fat and cholesterol than a beef burger, so I thought they were healthier. Now, I am confident that grass-fed burgers are a much better choice.
We need healthy fats and protein. Since the cholesterol in food does not play a substantial role in determining the body’s cholesterol levels, we don't need to be afraid of red meat.
Soy patties also have a long ingredient list with fillers. Grass-fed burgers from a healthy cow that walked around and ate its natural diet while alive are made from only one ingredient: beef. It is nutrient-dense and makes an excellent choice.
2. Fruit-flavored yogurt
This was my breakfast every morning. I thought it must be healthy since it was only 80 calories. Now, I avoid “naturally and artificially flavored” whenever possible. I get plain yogurt and add berries.
I also prefer to get full-fat yogurt. Milk naturally contains fat, so I want to keep it that way. We need to eat healthy fats to produce hormones. It also helps us feel full, maintain energy, stabilize blood sugar, and help with insulin resistance.
3. Orange Juice
Orange juice was my favorite beverage growing up. Who doesn’t love 26 grams of carbohydrates to start their day?
Unless you are SUPER active, most people will gain weight and struggle with blood sugar control if they have over 150 grams of carbs. With a glass of OJ, you are already 17% there (not including the 30+ grams you might eat in the cereal, bagel, or toast alongside the orange juice).
A typical orange has 11 grams of carbohydrates. The membranes between the segments contain fiber, which fills you up and keeps you more satisfied. This principle is true for all juices, so consider it when you want apple, cranberry, or any other juice.
Read more ...
People-pleasing can take many forms, but key elements are putting other people’s needs, desires, and opinions above our own. You may feel like you have to agree with others, habitually volunteer, excessively apologize, or never ask for help.
According to therapist Erika Myers, when kindness to others involves “editing or altering words and behaviors for the sake of another person’s feelings or reactions,” it has crossed over into people-pleasing behavior.
It may seem benign, but this can be quite destructive. People-pleasing can make us live less authentically and fill our lives with other people's priorities. This is not good for us or our relationships with others.
Let’s evaluate the pitfalls of this practice so we can live our most authentic life.
Behind the Compulsion
It may be okay to put their people's needs before ours at times, but it is important to recognize why we are doing it. Fulfilling a request may feel like a compulsion for people-pleasers as if they have no choice. This might be rooted in a desire for love and acceptance. Other people want to avoid conflict at all costs. Some have just never learned to value and take care of themselves.
While pleasing others may seem easier, according to Myers, “the urge to please others can be damaging to ourselves and, potentially, to our relationships when we allow other people’s wants to have more importance than our own needs.” People-pleasing keeps the focus on what is important to others, causing us to lose sight of what is important to us. Even when we think about our priorities, our schedule may be too full to include them. Our resources are limited (time, energy, money, etc.). Saying "yes" to something means saying "no" to something else.
I realize there are seasons when this will be more possible than other times. If my baby is hungry, I can not ignore her to watch a show. However, I can recognize what I want and plan to do something for myself later.
How to Break Out of the People-Pleasing Cycle
Here are some things to help people-pleasers realign their lives to reflect their values and priorities.
- Know Thyself - Listen to your preferences and desires. It can be as small as thinking about what show you want to watch rather than just going with the flow. As you develop the habit of checking in with yourself, lean into what your gut is saying. At first, you don’t have to act on it, but over time, you will learn to trust that your desires matter.
- Communicate - When you recognize what you want in a situation, communicate it in a kind and clear manner. Ask for what you need, express your preferences, say “no”, or put a boundary in place. Done respectfully, these things allow the relationship to grow and you to show up more authentically.
- Give Yourself Time - When changing people-pleasing tendencies, you may need time to figure out how to respond. It is okay to say, “I’ll need to think about that” or “I’ll have to check my calendar.” Then, take some time to check in with yourself before replying.
- Don’t Explain Yourself Too Much - It is okay to say “no” to a request without giving a reason. You don’t need to justify your decision to others. A simple “Thanks for thinking of me, but I won’t be available this time” is all you need.
- Don’t Apologize - Reserve your apologies for when you are in the wrong. You don’t need to apologize for disappointing others with your boundaries, preferences, or opinions.
- Be Ready for Some Slack - Some people will respect you for this change, while others may push back. Notice the response and see what it tells you about the other person and your relationship.
Read more ...
