When was the last time you actually stopped and examined the way you were breathing? ……That long ago, huh?

Why is breathing so important? Is there a proper way to breathe? What does taking deep breaths do to the brain and body? Can we change the way we breathe?

I don’t think many people, even those who are health conscious, really understand just how important breathing is, and how much we are actually limiting our breathing these days and causing harm to our mental, emotional and physical health because of it. I am hoping to take a little more in-depth look at what breathing is and how we can improve it for better health.

How Breathing Works:

Wait a minute…don’t we know how breathing works? After all, we all do it all day every day without even thinking about it. Well, that’s part of the problem. We don’t even think about it. Something that seems to be done so easily and without much thought…we tend to take for granted. Our body does it naturally, so we don’t even put any thought into how it does it. Nor do we truly understand just how important proper breathing is for our health. Yes, that’s right, breathing WRONG can hurt you!

Under normal circumstances, with the help of our diaphragm, we inhale to get oxygen and exhale to rid our body of carbon dioxide through the lungs.

But when we’re stressed, anxious or upset, the way we breathe changes. Instead of deep, lung-filling breaths, we start taking short, shallow breaths. Instead of our diaphragm doing the heavy lifting, we use our shoulders to inhale and exhale, which can make anxious feelings even worse. Using specific breathing techniques and breath control, however, means that you’re paying more attention to your breathing and being mindful about the way you breathe in and out.

Benefits of Mindful Breathing:

-Mental Clarity/Brain Health – Getting more, and better, oxygen to your brain is very beneficial to a healthy brain and clear mind. Mindful breathing switches on the parasympathetic nervous system, which calms the stress-inducing neurotransmitters, leading to relaxation and a quiet mind.

-Pain Relief – Have you ever thought about why we are told how to breathe when we are struggling with bad stomach pains, or when pregnant women are going through labor? When our bodies are in pain, our muscles tend to tighten up, which can often times make pain worse. Mindful breathing techniques can help to relax our muscles and ease the pain. We can stop fighting the pain (which really makes it worse) and start working with it.

-Heart Health – Practicing proper breathing techniques and exercises can help to lower blood pressure and promote cardiovascular health. In 2013 the American Heart Association recommended breathing exercises as another way (beyond medicine and diet) to control blood pressure.

-Better Posture – Poor posture is caused by a number of things, but it can also be linked to your breathing! The neck, back and chest muscles play a role in facilitating breathing in those with an under-functioning diaphragm. You may notice you start to sit or stand straighter as you learn to breath better. It leads to better movement, too, as muscle tension is reduced, and the weight on joints is more evenly distributed.

-Detoxification and a Better Immune System – Oxygen is essential to carry nutrients around our bodies. Proper breathing supports our lymphatic system, which is a very important part of cleansing the body of bacteria, viruses, and other potential health issues. If we don’t efficiently remove carbon dioxide through breathing, other organs must take over the task, causing additional stress and increasing our risk of illness.

-Stress/Anxiety – Have you ever found yourself taking a couple deep breaths when you are super tense, nervous or in a heated argument? Have you ever thought about doing that long term? When we’re stressed, our brain releases cortisol. Breathing deeply and mindfully, you are telling your brain to calm down and relax. Allowing more oxygen to enter our body it frees up pathways to remove the stress-hormone from our system. This results in deeper breathing, a slower heart rate and a sense of calm.

Types of Breathing Exercises:

-Pursed Lip Breathing – Pursed lip breathing is a technique that allows you to control your oxygenation and ventilation. When you purse your lips and draw out your exhalation, it stimulates the autonomic nervous system and promotes relaxation. It removes stale air that can become trapped in the lungs, and it decreases the amount of breaths you take in an effort to get enough oxygen.

1. You want to release tension from your body. Sit up straight, relax your shoulders and release your tongue from the roof of your mouth.
2. Inhale deeply through your nose for about 2 seconds.
3. Purse your lips and breathe out slowly for about 5 seconds.

-Yoga Breathing – This technique is used for focus and relaxation. It sounds a little weird, but you’ll get the hang of it. And you can see why people do it to help focus on the present ­— it’s hard to think of anything else when you’re wondering which nostril is next!

1. Start on the right side. Place your right thumb over your right nostril as you breathe in through the left nostril.
2. Take your right ring finger and place it over your left nostril as you exhale from the right one.
3. Leave your ring finger where it is over the left nostril and inhale from the left.
4. Then switch to the right side. Put your thumb over the right nostril and exhale through the left.

-4-7-8 Breathing – This is proclaimed as one of the best techniques to help you get to sleep. Because you have 8 counts to let the breath out, you’re forced to slow down your breathing. This slows down the heart rate and helps you relax.

1. Exhale through your mouth and then close it and inhale through your nose for 4 seconds.
2. Hold the breath in for 7 seconds.
3. Release it in 8 seconds, and repeat at least three times.

-Diaphragmatic Breathing – Also known as “rib cage breathing”, Diaphragmatic breathing is a type of deep breathing technique that uses the diaphragm, causing your lower torso to expand and then relax as air moves in and out of the lungs. Your belly moves during this breathing but your chest does not rise.

1. Practice at first while laying down on your back with your knees bent.
2. Put one hand on your chest and the other below your rib cage. This will allow you to feel your diaphragm as it moves with the breathing.
3. Breathe in through your nose slowly, counting up to 10 if possible as you inhale. The hand on your chest should stay still, but you should feel the hand on your rib cage move as your diaphragm expands.
4. Tighten your stomach muscles as you exhale through your mouth. Let your diaphragm relax. Try to fully breathe out (counting up to 10, if possible) before inhaling again.

-Breath Counting –  This is another technique for relaxation that will help to keep your mind from wandering too far. You’ll be surprised at how much concentration it will take to keep yourself on count.

1. Sit comfortably with your eyes closed and take a few deep breaths, then settle into a pattern of “normal” breathing.
2. When you exhale, count “one.” The next time, count “two.”
3. Do this until you have exhaled and counted to five, then start the pattern over.

Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.

Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.

But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:

1. Essential Oils:

• Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
• Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
• Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
• Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
• Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.

2. Food/Herbs and Supplements:

• Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
• Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
• Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by  about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
• Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.

3. Surroundings:

• Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
• Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
• Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold.
• The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
• Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.

With a number of options available — including white, pink and brown noise—  what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:

• Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
• White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
• Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.

What helps YOU to get a good night’s sleep??

Adrenal fatigue. You probably know someone personally who struggles with it. Or maybe you struggle with it yourself.

In the midst of adult life you can have a high amount of stress, physically, mentally and emotionally – and that takes it’s toll on our body. We let down our guard… and then fatigue decides to come for an unwelcome visit. And decides NOT to leave!

So now you struggle with the constant exhaustion, depression, emotional breakdowns and… maybe even feelings of incapability?

It is all right to be tired from time to time, it is bound to happen in our busy lives. But adrenal fatigue can get dangerous and cause dangerous inflammations and autoimmune diseases. It’s time to nip it in the bud and beat this thing!

If you aren’t struggling with adrenal fatigue right now, don’t be tempted to pass this by, because chances are, you may very well face it in the future at some point. But there are some ways you can be ready for it and have a fighting chance at avoiding it.

For those of you who are struggling with fatigue… good news! There are some tips for battling it… and BEATING it!

Building a defense!

One of the best ways to defend yourself… and have a fighting chance at winning… is to KNOW your opponent. Know what to watch out for to avoid fatigue.

Symptoms:

• • Morning fatigue
  • Difficulty sleeping
  • Poor Focus
  • Irritability
  • Muscle Tension
  • Cravings (Salty or Sweet)
  • Hormone imbalance
  • Feeling overwhelmed

Now, I do want to point out that it doesn’t always mean you have adrenal fatigue if you struggle with some of these symptoms. But it is always a good idea to be aware of them.

So how can we win the battle that has already been going on for some time?

1. Diet

Food is medicine. Food is energy. You need to give your body the nutrition and ingredients it needs to fight this battle that it is up against.

When struggling with fatigue caffeine is NOT your friend. Even if you need to stay awake just TEN  MORE MINUTES to finish a project, it is much better for your body to stop. Caffeine will just mess with your sleep patterns and your adrenals won’t be able to recover the way they are supposed to. So drop the can of soda or the cup of coffee and get to sleep at a decent hour.

Of course we all know sugar and processed foods are a “no no”. Opt for raw honey instead.

Some of the best superfoods for adrenal health that you should get into your diet:

• Coconut
• Avocado
• Almonds
• Vegetables (cruciferous vegetables)
• Chicken and turkey
• Wild-caught salmon

2. Exercise

Keeping in shape and getting just a little bit of exercise a day (a short walk) can do wonders to keep your spirits up and help walk away that fatigue (it will wear it out and it won’t want to stay ).

3. Rest and Relaxation

• Keep a regular sleep cycle. Get some sleep when your body is telling you to. Go to bed at a decent hour, even if you have a lot to do… which brings me to
• Minimize stress. Stress is a big factor in causing fatigue so it makes sense to minimize it. Obviously we can’t take away all stress from our lives, but we can take reasonable steps to decrease it.
• Take a vacation. Sometimes it will do a world of good to just get away for a short time and “leave all your troubles behind you”… within reason, of course.

The biggest tip I can give you is this: LISTEN TO YOUR BODY.

You know your own body. You know what foods help and what doesn’t. You know what makes you relax, you know what you enjoy. Listen to the body God gave you and use the sources He has given you to help your body heal and thrive.

Let me share a familiar picture with you.

You are sitting at your desk, trying to get work done. It keeps piling up. You have pressure on you to get it done… and be perfect in every way. On top of this, you have thoughts swirling through your mind about bills you have to pay this week, papers due the next morning for a really important class, and you and your friend’s relationship has so many changes happening, not all good changes. There is this big weight on your shoulders that you can’t seem to escape. At times you feel like you can’t breathe. You slowly go about your tasks each day, feeling low on energy, and rubbing your aching head while you grab some carb-filled, sugary treat.

I bet you can relate to at least one of these scenarios at some point. And I bet we could all name several more… where the outcome is STRESS.

Stress or Relax?

Choosing between stress or relaxation doesn’t seem like a hard decision. After all, who would want to be stressed and feeling horrible all the time, emotionally and physically? But it isn’t easy to dump stress. Something goes wrong at work or you have a tight deadline at school and it returns, begging you to take it back. It can be very persuasive. So hard to resist and even harder to keep away.

It takes energy to resist stress and not let it consume you. It hides in many corners, taking on several forms. It’s easier most times to just give in and not fight it. But at what cost?

We all deal with stress in our every day lives. Stress over school or work, finances, relationships. If we are not careful, it can control our lives and make us and those around us miserable. It also can have serious health effects.

Some are obvious: struggling with sleep, headaches, maybe sometimes you even have a loss of appetite. But some are below the surface and not as noticeable. Stress can increase cortisol and blood sugar levels, upsetting the body’s normal digestion and throwing our thyroid glands and hormones off kilter.

Unfortunately, we can’t live stress free in this world. But before you pull your hair out over worry about all your problems try some of these simple ways to relieve your daily stress.

1. Exercise 

Get your blood pumping! Exercise is one of the best stress relievers. It releases powerful chemicals in the brain that act as the body’s own painkillers and mood-lifter. Regular exercise regulates the body’s metabolic and psychological processes such as reinforcing moods, blood sugar levels and helping regulate sleep cycles.

2. Diet 

If your body doesn’t feel good, neither will your mind. Having a nutrient-dense diet can help your body deal with stress. Consume good foods that contain vitamin B, magnesium, protein and healthy fats. And avoid processed foods and sugars and too much caffeine that can overload your body and suck it of all that it needs to stay healthy.

3. Write 

Writing out your problems and thoughts (both positive and negative) and the events of the day on paper can help identify the cause of stress, even when we are unsure. It also helps us to look at it from a third person point of view and perhaps see our stress in ways we don’t normally.

4. Do Something You Enjoy

Distraction from the day’s problems can keep negative and burdening thoughts out of your mind. Give yourself (and your brain) a break, read a book or enjoy a game with some friends or family.

5. Essential Oils

There are certain oils that are capable of reducing inflammation, balancing hormones and improving immunity. They can also help to relax your body and clear your mind, making it easier to sleep (which is an essential in keeping stress under control).

6. Pay/ Read Scripture 

I am a big believer in prayer, talking to the One who created the body. It is always best to turn to the Creator. God knows how our bodies work and He knows just how to help us fix the problems. He just wants us to ask. It is also truth that getting the focus off of yourself and your problems and turning our gaze to God, or others, can help with stress. Sometimes we dwell too much on our problems and let them control our minds. Sometimes the best thing for our stress levels is change our perspective.