Talking is a significant hyperventilation event for many and can trigger breathing symptoms - breathlessness, tiredness, coughing, light headedness, trouble concentrating, feeling anxious/stressed after speaking, fear of public speaking etc. One of the 8 Healthy Habits that I teach in a breathing course is how to breathe when speaking to optimise blood flow and oxygen to the brain rather than dropping it which is what happens when we take gasping inhalations in through our mouth, speak fast, over use our secondary respiratory muscles and engage the sympathetic branch of our nervous system (fight flight mode). Here I share some relevant information on the subject of breathing fast while speaking and the integral link between breathing and the nervous system. It's written by Phil Parker (Neurolinguistic Programming): "The speed of your voice is naturally linked to the speed of your breathing. As a result, when we are stressed or anxious we tend to breathe faster, which naturally makes us talk faster, as we can only speak on the out breath, as you have probably already noticed. This works both ways, in that when we talk faster we increase our breathing rate, this in turn has a knock-on effect on our nervous system, actually changing our internal body physiology to release hormones and so we feel even more stressed. There is also a link between the speed of voice and the kind of thoughts we have; a faster voice will activate the stress pathways, and again it works both ways, activating stress pathways will increase the speed of your voice and your breathing rate. You can also notice that when you are stressed or wound up your internal voice will also be fast, and it too will have an effect on your breathing rate and your stress levels. Equally, if you have a slow, calm, relaxed voice, it slows down your breathing, it calms down your nervous system. The same applies to your internal voice, if it is calm, relaxed, it will guide your nervous system and physiology to do the same. So if you want to get yourself more relaxed, centred and focused start by noticing your breathing rate, the speed at which you’re talking, and the speed of the voice inside your head, and then simply s-l-o-w t-h-e-m d-o-w-n !" Yes, thanks very much Phil, but how? It's actually not that simple and in my experience this is easier said than done! I hyperventilated badly whenever I talked for decades and knew I did it and needed to slow down but it wasn't until I got the breathing knowledge of how to do this in a breathing course, first improving my baseline breathing pattern and then learning more advanced breathing for speaking skills, that I was finally able to do this. As a result of this knowledge I was able to go from extreme phobia of public speaking to regularly speaking on podcasts and to the public throughout NZ. To date my biggest audience was 300 and I enjoyed it thanks to what I learnt through the course.
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Ever felt jittery before a big presentation or found yourself overwhelmed during a crunch week? Here’s a science-backed primer on how simple breathing techniques can help you manage stress effectively and unlock health benefits. 🌟 Why Breathing Techniques Work → Stress triggers rapid, shallow breathing as part of the body’s 'fight-or-flight' response. This disrupts the balance of oxygen and carbon dioxide in your body, heightening anxiety. → By consciously controlling your breathing, you can shift to the body's 'rest-and-digest' state, mediated by the parasympathetic nervous system, which promotes relaxation and calm. 🌟 How It Works → Breathing Deeply: Slow, deep breaths enhance oxygen intake and stimulate the vagus nerve, which reduces the heart rate and promotes relaxation. → Extended Exhales: Longer exhales activate the parasympathetic nervous system, further aiding in stress reduction and relaxation. 🌟 Effective Techniques Before High-Stress Situations → Cyclic Sighing: This involves a double inhalation followed by a long, slow exhale. It’s a quick way to reset your stress response and has been shown to improve mood significantly more than other methods. → Box Breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four. This technique helps maintain an equilibrium in the autonomic nervous system, enhancing focus and calm. 🌟 Health Benefits →Reduced Blood Pressure: Regular practice can lower blood pressure and heart rate. →Balanced Stress Hormones: Helps decrease cortisol levels, the stress hormone. →Enhanced Immune Function: Reduced stress improves immune response. →Improved Well-being: Increases feelings of calm and well-being and enhances overall energy levels. 🌟 Implementing the Practice → Integrate a simple routine: breathe into the count of five, hold for five, exhale for five, and pause for five before your next breath. Even a minute of this rhythmic breathing a few times a day can have big benefits. 💬Have you tried any of these techniques in your daily routine? Which one do you find most effective for managing stress and boosting productivity? Share your experiences. ↓↓↓
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MANAGE DAILY STRESS WITH BREATH: Simple Techniques for Self-Regulation In our busy, fast-paced world, stress is inevitable. However, how we respond to it can make all the difference. One of the most effective and accessible tools we have at our disposal is our BREATH. 🧠 Deep breathing stimulates the vagus nerve, which is a key component of the PNS (Parasympathetic Nervous System). The vagus nerve helps to regulate heart rate, digestion, and other functions that promote a state of relaxation. When the PNS is activated, it counteracts the stress response induced by the SNS (Sympathetic Nervous System). This helps lower heart rate and blood pressure, leading to a feeling of calm and peace 🧠 Deep and slow breathing reduces the levels of cortisol, the primary stress hormone, in the bloodstream. High cortisol levels are associated with stress, anxiety, and other negative health outcomes. Here are a few breathing techniques to help you manage daily stress and self-regulate: 1. 🔵 Deep Breathing: Take slow, deep breaths with awareness. Inhale through your nose, let your abdomen rise, hold for a few seconds, then exhale through your mouth. Repeat for a few minutes to calm your mind and body. 2. 🔵 Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds. This structured pattern helps bring focus and reduce anxiety. 3. 🔵 4-7-8 Technique: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This method is great for quickly reducing stress and promoting relaxation. 4. 🔵 Mindful Breathing: Focus on your breath, noticing each inhale and exhale. If your mind wanders, gently bring your focus back to your breath. This practice helps anchor you in the present moment. Incorporating these simple techniques into your daily routine can significantly improve your response to stress and how you deal with it. When your body and mind are calm, it's eaier to deal with difficult situation in a calmer way. Remember, sometimes the most powerful solutions are right under your nose! CHECK OUT MY GUIDED, SHORT & EFFECTIVE BREATHING PRACTICES ON YOUTUBE - https://lnkd.in/e__zC6WC Do you often use breathing awareness when you're stressed at work ?? #wellnessatwork #deepbreathing #breathingpractices #breathingatwork #corporatewellness #stressmanagement #stressresponse #nervoussystemregulation
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One powerful tool for self-care is right under your nose – literally. Breathing techniques can be a game-changer for managing stress and preventing burnout. I've been personally more interested in breathing techniques and diving into how to better incorporate them with my clients. Why? Because I’m all about simple, accessible practical stress solutions. And we all need to learn to breathe better. When practiced regularly, these techniques can reduce cortisol levels and activate the parasympathetic nervous system. Lots of power in a simple practice. Activating our parasympathetic nervous system (the opposite of our "fight and flight" system) leads to decreased anxiety, improved focus, and better emotional regulation. The beauty of breath work is that it can be done anywhere, anytime, without any special equipment. Even a few minutes of intentional breathing can make a significant difference in your day and create a buffer against the stressors of nursing. So here's one to try. It's good enough for the Navy SEALs to stay calm under pressure so I'm sure it will also help all us stressed out nurses. 😉 ⭐️Box Breathing⭐️ Inhale for 4, hold for 4, exhale for 4, hold for 4 🟩 Imagine a BOX or square where you are inhaling and exhaling on the vertical edges and holding on horizontal. Suggestions to put this to use in real life • Set reminders on your phone to take breathing breaks throughout your day • Start with just one minute of focused breathing before your shift • Gradually increase the duration and frequency of your intentional breathing sessions • Use breathing as a tool to transition between work and home life We always start with simple breathing practices in my Stress Solutions RN program as a way to build awareness, start building up energy reserves and decrease the burden of chronic stress. How do you pause and reset during the day? have you tried box breathing? Love to hear about it!
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Did you know the way you breathe can have profound effects on your health and well-being? It’s true! Diaphragmatic breathing, also known as deep or abdominal breathing, is a simple technique that involves using the diaphragm, a large muscle at the base of the lungs, to promote fuller, more efficient breaths. Here’s why diaphragmatic breathing is beneficial: 🙃 🙌Enhances Core and Pelvic Floor Engagement-Deep breathing engages the diaphragm and abdominal muscles, strengthening the core and supporting pelvic floor health. 🙌Improves Posture- Proper breathing techniques encourage spinal alignment and reduce upper body tension, improving posture. 🙌Balances Hormones- Helps regulate stress hormones and can positively impact overall hormonal balance. 🙌Improves Digestion- Stimulates the vagus nerve, enhancing digestive function and reducing symptoms like bloating and constipation. 🙌Boosts Mood and Energy- Increases oxygen flow to cells, boosting energy levels, and promotes the release of endorphins, enhancing mood. 🙌Relieves Anxiety and Stress- Activates the parasympathetic nervous system, promoting relaxation and reducing stress hormones. 🙌Relieves Pain- Releases endorphins and reduces muscle tension, providing natural pain relief. 🙌Improves Bowel and Bladder Function- Enhances core stability and pelvic floor muscle function, improving bowel and bladder control. 🙌Helps with Fear and Trauma- Calms the nervous system, aiding in the management of fear and trauma responses. 🙌Helps with Anger- Regulates emotions by reducing physiological arousal associated with anger. 🙌Improves Sleep- Promotes relaxation and reduces insomnia, leading to better sleep quality. 🙌Helps with Focus- Enhances cognitive function and concentration through increased oxygenation of the brain. 🙌Promotes Relaxation- Induces a state of calm, helping to relax both the mind and body. 🙌Lowers Blood Pressure- Reduces cardiovascular strain by lowering heart rate and blood pressure. 🙌Reduces Muscle Tension- Relaxes muscles, alleviating tension and preventing stress-related aches. 🙌Supports the Nervous System- Balances the autonomic nervous system, promoting overall physical and mental well-being. Incorporating deep breathing into your daily routine can significantly enhance your overall health and well-being, making it a simple yet powerful tool for better living. Give it a try!! 🫶 #deepbreathing #diaphragmaticbreathing #healthandwellness #wellness #heathyliving #pelvichealth #womenshealth #stressrelief
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Nasal Breathing: A Natural Solution for Managing Anxiety In today’s fast-paced world, anxiety is a challenge that many people face daily. Fortunately, there is a simple, yet powerful tool available to us all: nasal breathing. This ancient technique can help reduce anxiety and bring about a sense of calm and balance. By regulating breathing, nasal breathing promotes emotional well-being and offers a natural way to alleviate stress. Here’s how nasal breathing works as an effective anxiety management strategy: 1. Regulation of the Nervous System Nasal breathing engages the parasympathetic nervous system, also known as the “rest and digest” response. This helps to counteract the body’s sympathetic nervous system, which is responsible for the fight-or-flight response triggered by anxiety. By activating the parasympathetic system, nasal breathing encourages relaxation, calming the mind and body. 2. Enhanced Oxygenation When we breathe through the nose, the air is filtered, humidified, and warmed before reaching the lungs. This process increases the efficiency of oxygen uptake, promoting better brain function and reducing stress levels. Proper oxygenation helps to clear mental fog, allowing for more focused and relaxed thinking, which is crucial in managing anxiety. Read the Full Article at: https://lnkd.in/eANDp_NB #nasalbreathing #anxietymanagement #health #wellbeing
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Breathing 😮💨 🟣Deep breathing can help you relax and reduce stress and anxiety. It can also help lower your heart rate and blood pressure, which can reduce strain on your heart 🟣The inhale tends to energize, open, expand and lift. Not just for the body, but also with mood. The exhale then deflates the lungs, grounds you and helps you relax. Together, they can help with mood balancing. 🟣Maintain adequate indoor air humidity in all seasons so you are not breathing in dry air. 🟣Practice good posture to keep the chest cavity open and allow for full lung expansion. 🟣Change the air filter on your furnace and air conditioner as recommended. 🟣Don’t smoke and avoid secondhand smoke. 🟣Avoid environments with excess dust (construction sites, ball fields when windy, BBQ smoke and campfires – if unavoidable, wear a mask over mouth and nose. 🟣jUse an air purifier to reduce unhealthy particles in the air, including those that may contain germs and viruses Here are some common breathing techniques to help reduce stress and anxiety: 🟣Pursed Lip Breathing. Inhale deeply through your nose and exhale very slowly through pursed lips, with each exhalation lasting longer than the inhalation. 🟣Diaphragmatic (Belly) Breathing. Place one hand on your chest and the other on your belly. Inhale deeply through your nose so that you can feel the belly expanding while the chest remains still. Then exhale slowly through your mouth. 🟣Equal or Sama Vritti Breathing. Breathe in and out through your nose, while counting the length of your inhale and your exhale. The goal is to make the inhales and exhales last the same length of time. 4-7-8 Breathing. Breathe in for four seconds, hold your breath for seven seconds and then exhale for eight seconds through the mouth. This breathing exercise is known for its calming effects on the body and mind and may help some people fall asleep. 🟣Alternate Nostril Breathing. Use your ring finger to press one nostril closed. Keep your mouth closed and breathe in slowly through the open nostril. Release your finger and press the other nostril closed, while slowly and completely exhaling through the open nostril. 🟣One Minute or Box Breath. While comfortably seated, inhale slowly for 10 seconds, hold for 10 seconds, and then exhale slowly for 10 seconds. You can start with a shorter amount of time or work your way up to longer times, so long as every part of the exercise is the same length. For optimal results, all of these breathing exercises should be performed for several minutes per session.
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You take about 22,000 breaths a day. But breathing incorrectly leads to increased anxiety, chronic pain, and poor posture. 👉 Here's why you need to breathe properly (and how to do it): The world is a busy and stressful place. Your breath allows you to manage the chaos but only when used correctly. The problem is most people are using the wrong muscles to breathe, creating more tension, anxiety, and pain. 👉 Let's look at the 2 mechanisms for breathing. 1) Chest Breathing (most common and inefficient): -Shallow breaths with the use of your neck, shoulder, and chest muscles. -Shoulders rise and chest sticks out with each inhale. -Increases pain, headaches, poor posture, and stress. 2) Diaphragmatic Breathing (deep belly breathing) -Increases lung function -Improves oxygen uptake -Allows the diaphragm to properly lower during each inhale Here's how PROPER diaphragmatic breathing benefits your entire body: >> Brain -Improves brain blood flow -Improves concentration, memory, and mental acuity -Reduces stress by lowering cortisol levels. -Activates parasympathetic NS, encouraging rest and digestion. >> Muscle -Relieves pain -Improves posture and core stability -Decreases muscle fatigue and tension -Restores muscles back to their proper length -Increases oxygenation to muscle for performance >> Cardiorespiratory -Decreases blood pressure -Improves blood flow to heart -Decreases resting heart rate and breathing rate (both signs of good health) >> Hormonal and Digestive -Massages abdominal organs, glands, and lymph nodes -Improves digestion -Boosts energy and stamina -Strengthens the immune system -Normalizes hormone levels and metabolism. -Improves hemodynamics (automatic system that regulates proper blood flow) You understand the benefits. 👉 Here's how you can get started: 1) Find a quiet place. Early on it will require focus while building muscle memory. 2) Lie on your back with your knees bent. 3) Place one hand on your upper chest and the other below your rib cage. 4) Relax your head, neck, shoulders, and chest completely. 5) With your mouth closed, take a deep breath in through your belly. This allows the diaphragm to contract. You should feel your lower hand rise while the upper hand does not move. Repeat this process for 5-10 minutes, 2-3x/day. The diaphragm is a muscle that needs to be trained in the same way you do muscles at the gym. Slowly progress from lying down, to sitting, to standing. Each transition will require more focus to prevent breathing compensations. The goal is to create the muscle memory over time so that this becomes hardwired. When you begin to feel stress, tension, or pain - pay attention to your breath. Simple awareness of your breath will allow you to reset and relieve those symptoms. Breathing is a powerful tool when done properly. Your breath is a simple and effective way to improve your stress, longevity, and overall health!
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Weekly 2 May 26- June 2 Breathing is an essential part of life that is so automatic that we hardly notice it in everyday life. According to a 2014 Victoria State Government article on “Breathing to Reduce Stress”, people who experience stress and anxiety tend to have small and shallow chest-level breath patterns, known as hyperventilation. Hyperventilation which is like mimicking the breathing pattern during panic will increase blood pressure, heart rate, stress hormones that might set off to a genuine, even more panic attack. (stimulate the sympathetic nerve system that provides fight or flight reaction under stress)To over-counter this breathing pattern, abdominal breathing exercise is introduced to calm down the nervous system to a deep relaxation state that “is the exact opposite of the way your body reacts under stress” (Bourne, 2020, p. 88). Some benefits of abdominal breathing include: -Increase oxygen supply to brain and muscles -Stimulate the parasympathetic nervous system that promotes state of calmness and resilience -Quiet the mind and improve in focus and concentration This week, I practiced Abdominal Breathing Exercise for a week (2-3 times a day) . The steps are shown in the photo below. I modified the exercise by placing my hand over my stomach to increase my awareness of deep breathing by abdominal. (seeing my hand goes up and down to make sure I am doing abdominal breathing.) An immediate sensation came in right after practicing. Yet, it was not a long-lasting effect. My feelings and thoughts became clouded again after 1-2 hours. Moreover, sometimes I felt that I was too concentrated on the breathing that I actually lost control of it, feeling panicky to keep my breaths under control again. However, it might come in handy for a sudden rush in anxiety or stress attack, since I can just practice it anywhere and anytime, like during a midterm exam. Reference: Bourne, E. J. (2020). Chapter 4 Relaxation. In The Anxiety & Phobia Workbook (7th ed., pp. 88–111). essay, New Harbinger. Department of Health & Human Services. (2014, October 2). Breathing to reduce stress. Better Health Channel.
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A very useful approach.
🌬️𝗨𝗻𝗹𝗼𝗰𝗸𝗶𝗻𝗴 𝗰𝗮𝗹𝗺: 𝗗𝗲-𝘀𝘁𝗿𝗲𝘀𝘀 𝗶𝗻 𝘀𝗲𝗰𝗼𝗻𝗱𝘀! 🌬️ In our busy lives, stress and anxiety have become so common. What if I told you that a simple breathing technique could really help? Even better, what if you don't even have to remove yourself from the stressful environment to do this? Enter the physiological sigh, a powerful tool for rapid relaxation and stress relief, popularised by the amazing Dr Andrew Huberman. 🔍𝗪𝗵𝗮𝘁 𝗶𝘀 𝗶𝘁? The physiological sigh consists of taking two really deep inhales through the nose (to ensure all the little air sacs are inflated in our lungs), followed by a long, complete exhale through the mouth. Honestly, this is one of the fastest ways to reduce stress and it really works. It rapidly calms the nervous system, lowers heart rate, and promotes a sense of internal calm, literally in seconds. 𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝘀𝗶𝗴𝗵𝘀 𝗱𝗼 𝘄𝗲 𝗻𝗲𝗲𝗱? Even one to three psysiological sighs are sufficient to bring our level of stress and alertness down very fast and allow us to feel more calm. 🧠𝗪𝗵𝘆 𝗱𝗼𝗲𝘀 𝗶𝘁 𝘄𝗼𝗿𝗸? Research shows this technique activates the parasympathetic nervous system, which is responsible for the body’s rest-and-digest functions. This activation counteracts the fight-or-flight response making it a perfect antidote for stressful moments. 🧠𝗙𝗼𝗿 𝘁𝗵𝗲 𝘀𝗰𝗶𝗲𝗻𝗰𝗲 𝗲𝗻𝘁𝗵𝘂𝘀𝗶𝗮𝘀𝘁𝘀 … 𝗹𝗲𝘁’𝘀 𝗱𝗶𝘃𝗲 𝗱𝗲𝗲𝗽𝗲𝗿! Breathing is vital for regulating Heart Rate Variability (HRV). Inhaling increases our heart rate, while exhaling slows it down. When we inhale, the diaphragm moves down, expanding the thoracic cavity and allowing the lungs to fill and the heart more room to grow. This increased volume slows blood flow in the heart, prompting the brain to signal the heart to speed up. During exhalation, the diaphragm rises, reducing the thoracic cavity size, increasing the speed of blood flow, which tells the heart to slow down. By focusing on longer exhales, we actively promote a slower heart rate and a calmer state of being. Also, this helps eliminate excess carbon dioxide, reducing stress on our bodies. 💡𝗜𝗻𝗰𝗼𝗿𝗽𝗼𝗿𝗮𝘁𝗲 𝗶𝘁 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗱𝗮𝘆 Next time you feel overwhelmed, take a moment to practice the physiological sigh. It’s quick, simple, and incredibly effective. You can do it at your desk, in your car, in meetings, anywhere really! ✨𝗟𝗲𝘁’𝘀 𝘁𝗮𝗸𝗲 𝗮 𝗰𝗼𝗹𝗹𝗲𝗰𝘁𝗶𝘃𝗲 𝗯𝗿𝗲𝗮𝘁𝗵 𝗮𝗻𝗱 𝗹𝗲𝗮𝗿𝗻 𝗳𝗿𝗼𝗺 𝗲𝗮𝗰𝗵 𝗼𝘁𝗵𝗲𝗿! Please share this post with your friends and colleagues. You never know who may need it today. How do you manage stress in your daily life? Share your tips below, and let’s support each other in building our wellbeing toolkits. For more info on how we can support wellbeing and engagement in your organisation, contact Claire@culturewise.co.nz. #CultureWise #Wellbeing #Breathwork #StressManagement #Mindfulness #AndrewHuberman #PhysiologicalSigh #PreventiveCare #EmployeeEngagement
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2wOr as the Australians would say after listening to to Queen Elizabeth every Christmas, “learn to speak like the Queen”. Not mouth breathing after every sentence!