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
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 ...
Life can feel pretty overwhelming. Even good things like hobbies, friends, and family take time. You may feel like there aren’t enough hours in the day, so there isn’t enough time to get a good night’s sleep.
Sleep is one of the most fundamental functions we do each day though. Without good sleep, you will not only feel terrible, but you will begin to damage your body.
Everyone thrives on a different amount of sleep, so how can you tell if you are getting enough? What are your body's unique sleep needs?
Let’s dive into that question and figure out what your body needs to function at its best.
Sleep Research
Researchers took a group of people, put them in a stimulus-free room for 14-24 hours daily, and monitored their sleep. There were no clocks, so the subjects didn’t know when they went to bed or when they woke up.
The first couple of days, sleep times averaged 12-20 hours per night. This seems to indicate that many subjects were in a “sleep deficit” going into the study, meaning their bodies were trying to catch up from chronic undersleeping.
Over a few days, the participants' sleep began to average approximately 8 hours a night (with some sleeping more and some sleeping less).
How many hours would you sleep in a study like that? Do you think you are running on a sleep deficit? Is your body "charging you interest" on the sleep you are missing?
How Much Sleep is Enough?
Sleep researchers have noted that decreasing sleep time strongly impacts reaction time and other mental functions. You can use “reaction time” to determine if the number of hours you sleep is ideal for your body.
Here’s how...
- Write down when you typically go to sleep and wake up.
- Do a little experiment for 3 days. Each morning at the same time after waking up, take the reaction time test from the following website https://www.humanbenchmark.com/tests/reactiontime
- Make a note of your score each day.
- On day 4, try moving your bedtime up by 30 minutes. Continue with that amount of sleep for 3 days, checking your reaction time each morning.
- Notice if your score is significantly different with more sleep. Pay attention to how you feel throughout the day. How is your energy level? Is your mental functioning better?
- After a few days, try moving your bedtime up another 30 minutes. Pay attention to your reaction times and how you feel.
- Repeat the steps in this experiment again until you find a bedtime that seems ideal for you based on your reaction times and how you feel.
- Ideally, you will wake up ready for the day without an alarm clock.
Ditch the Alarm Clock
We want our bodies to wake up naturally when we are well-rested. You can use your alarm clock to ensure you are up on time, but the goal is to wake up before it goes off. If you are chronically fatigued when your alarm goes off, it is a sign that your body needs more sleep!
It is also important to mention that many factors impact how much sleep we need. Extreme physical activity, fighting an illness, or times of extreme stress can temporarily make your body need more sleep. If we honor our bodies' needs for sleep, we can feel and function at our best.
Let me know if you have specific questions about sleep. If you try this experiment, I’d love to hear how it goes!
Dr. Jamie
P.S. For more information about sleep research and this experiment, check out this article by Dan Pardi.
Michael Easter's The Comfort Crisis is both challenging and inspiring. The book combines his personal story, extensive research, and expert contributions.
Easter grew up in a family plagued with addictions and turned to drugs to avoid his uncomfortable emotions. As he worked towards sobriety, he learned to embrace discomfort and eventually saw incredible benefits.
He believes our culture's need for comfort has taken the meaning and joy out of life. So, he spent thirty days in the Arctic without the comforts we take for granted each day. In return, he experienced physical strength, emotional health, a clear mind, and extreme gratitude.
Easter challenges us that we "have an unmet need to do what’s truly difficult for us. New research shows that depression, anxiety, and feeling like you don’t belong can be linked to being untested.”
Let's look at what he says to see if there is any merit.
Are We Fooling Ourselves?
A job we enjoy and a comfortable home without conflict sound like a dream, but an easy life does not always result in happiness. We were designed to do hard things: hunt for our food, build shelters, and work for survival. Being challenged can bring excitement, and we can feel proud of our accomplishments.
Survival also required people to work together in a community, which developed a sense of interconnectedness. Current studies “consistently show increased risk of death among persons with a low quantity, and sometimes low quality, of social relationships.” Connections improve your immune system and increase your chance of longevity.
Of course, we also need time to relax and unwind alone and with others. When life is too hard, we can live in a chronic state of stress that is not healthy either.
Action, Risks, & Problems
Easter says, "Over the last decade, the average American added another hour of daily sitting. Adults now sit for six and a half hours, while kids sit more than eight." This does not lead to good mental or physical health. We need to challenge our bodies and minds to live a fulfilling life.
We also must be willing to take risks. Easter believes that “nothing great in life comes with complete assurance of success.” Doing something you have a 50% chance of achieving is a great way to challenge yourself.
We may think we will be more satisfied when life is smooth. Easter challenges this perspective, explaining that “as we experience fewer problems, we don’t become more satisfied. We just lower our threshold for what we consider a problem.” Overcoming problems does not seem preferable to avoiding them altogether, but it may actually bring more satisfaction.
Embracing Discomfort
Each person will choose different ways to incorporate these ideas into their life. I recommend starting with small challenges that get you out of your comfort zone and growing from there.
- Physical Challenges: Push yourself beyond what you are used to doing physically. Go hiking, run longer distances, carry heavier things, etc. (Be realistic about your abilities and keep your safety in mind. You want a challenge without getting hurt.)
- Allow yourself to be hungry: Many people in our culture do not experience hunger regularly. We either eat on a schedule or grab a snack at the first signs of hunger. Our ancestors did not have this option. They felt hungry because food was not readily available. So, take the opportunity to experience the discomfort of hunger occasionally before you eat. (Please do not choose this way to embrace discomfort if you have ever been told or wondered if you had an eating disorder.)
- Temperature: Allow yourself to experience temperatures that are beyond comfortable. Drive to work without the heat on, blast some cold water at the end of your shower, take a walk without bundling up, etc. (Again, use wisdom.)
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Few things as simple as hydration have such a profound impact on your health. If you aren't hydrated, you are starving every cell in your body, preventing them from working at their best. It is important for digestion, energy levels, blood volume, skin, and the mind.
Dr. Hyman explains, “Water is so essential for our brains that a loss of just 1-2% can significantly impact our cognitive function, making it harder to focus, concentrate, make decisions, or even connect with others.”
If we know how important it is to stay hydrated, why is it so hard to make it a part of our daily routine? Let's remind ourselves of the benefits and look at fun ways to stay hydrated.
Proper hydration impacts
- Immune system - boosts your immune system and can help prevent infections.
- Nutrients to cells - helps deliver vitamins and minerals throughout your body.
- Kidney & liver function - vital in eliminating waste from your cells
- Weight regulation - boosts metabolism, increases satiation, and raises sympathetic nervous system activity.
- Brain function - increases sleep quality, improves mood, and sharpens attention, memory, cognition, and the ability to concentrate.
- Joints & skin - keeps joints lubricated and skin supple.
- Reduces negative symptoms - staying hydrated can help prevent headaches, irregular periods, and constipation.
- Regulates acid levels in the bloodstream
- Lowers your risk of anemia and heart attack
Fun Ways to Stay Hydrated
1. Kombucha
Kombucha is a fermented drink made with tea, sugar, and a SCOBY. That funny word is an acronym for a “symbiotic colony of bacteria and yeast.” As the bacteria eats the sugar, it produces probiotics, which are good for your gut. Some brands are high in sugar, so read the label carefully before buying a jar.
2. Water Kefir
Traditional kefir is a fermented drink made from milk with a variety of bacteria and yeast. Water kefir uses the same process but uses water as the base. It is easy to make. Just get the grains, put them in sugar water, and let them ferment. Some people enjoy adding flavor to enhance the taste. You can also do a second fermentation to make it bubbly.
3. Coconut Water
Coconut water is naturally sweet, making it taste great. It is a good source of nutrients such as magnesium, calcium, phosphorous, and potassium. In fact, it has more potassium than a banana. Look at the ingredients, though, because some companies add sugar, preservatives, or additives.
4. Mineral Water
Mineral water with a splash of juice gives you the flavor without the higher sugar levels of straight juice. You can also put a couple of tablespoons of balsamic in your sparkling water. Start with a fruity flavor such as mango, blueberry, strawberry, peach, or lemon.
5. Tea
Tea has been used for centuries for its health benefits. It is thought to decrease inflammation while improving gut health. With so many flavors, tea is a great alternative to coffee. As with most things, quality matters. Traditional tea bags may release chemicals and mycotoxins as they steep. Organic loose-leaf tea made with an infuser is a safer choice.
6. Zevia (if you can't give up soda just yet)
This soda contains only pure ingredients and has lower sugar levels than traditional soda. Many flavors mock popular drinks on the market. It can often be found at Target, Jewel, Whole Foods, and Walmart.
Let me know your tricks for staying hydrated.
Dr. Jamie
