Just Breathe: Simple Exercises to Calm Your Mind & Conquer Stress

by Dr Gene | Jan 24, 2025 | Health

Stress has become an inescapable part of modern life. Between the demands of work, family obligations, and the constant influx of digital information, the mind is often left in a state of perpetual tension. This chronic stress takes a toll not only on mental well-being but also on physical health, contributing to conditions like hypertension, insomnia, and even a weakened immune system. As such, learning effective methods to manage stress is essential for anyone seeking a more balanced, healthier life. Among the various tools available for stress management, breathing exercises stand out for their simplicity, accessibility, and profound impact.

Breathing is one of the few bodily functions that occurs both automatically and voluntarily. While we don’t need to think about it to stay alive, conscious control of the breath can unlock many benefits, particularly when managing stress. Breathing exercises work by engaging the parasympathetic nervous system—the body’s rest-and-digest mechanism. When we’re stressed, the sympathetic nervous system, responsible for the fight-or-flight response, takes over, causing our heart rate to increase, muscles to tense, and breathing to become rapid and shallow. By slowing and deepening the breath, we signal to the brain that it’s safe to relax, which in turn reduces the physiological symptoms of stress.

The benefits of breathing exercises extend beyond immediate stress relief. Regular practice can lead to improved emotional regulation, better focus, and even enhanced resilience in the face of future stressors. Research has shown that individuals who practice controlled breathing exercises experience lower levels of cortisol, the primary stress hormone. Furthermore, these exercises can improve cardiovascular health by lowering blood pressure and heart rate, making them an excellent long-term strategy for well-being.

At first glance, breathing exercises and meditation might appear to be very similar practices; indeed, they share common goals. Both aim to quiet the mind, promote relaxation, and improve self-awareness. However, there are distinct differences between the two. Meditation typically involves focusing the mind on a particular object, thought, or activity, such as a mantra or visualization, with the goal of achieving mental clarity and emotional calmness. Breathing exercises, on the other hand, focus specifically on the act of breathing—controlling the rate, depth, and pattern of inhalation and exhalation.

One key similarity is that both practices require mindfulness or the act of paying attention to the present moment without judgment. Whether you’re meditating or engaging in a breathing exercise, being mindful enhances the effectiveness of the practice. Another shared benefit is the reduction of anxiety and depression. Numerous studies have shown that both meditation and breathing exercises can lead to decreased symptoms of these mental health conditions. However, the main difference lies in accessibility and ease of practice. While meditation often requires a quiet space and a set amount of time to be effective, breathing exercises can be done almost anywhere—in the car, at your desk, or even in the middle of a stressful meeting.

There are many types of breathing exercises, each with its unique method and benefits. One of the simplest and most popular techniques is diaphragmatic breathing, also known as belly breathing. This exercise involves breathing deeply into the diaphragm rather than shallowly into the chest. As the abdomen expands, it allows for a fuller breath, promoting relaxation and reducing tension.

Another effective method is the 4-7-8 breathing technique, popularized by Dr. Andrew Weil. In this exercise, you inhale through the nose for four counts, hold your breath for seven counts, and exhale slowly through the mouth for eight counts. This practice not only calms the mind but also helps lower blood pressure and improve sleep quality.
Box breathing, also known as square breathing, is another technique that military personnel and athletes often use to stay calm under pressure. It involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and then holding again for four counts. This structured approach is especially useful for those who struggle with racing thoughts or anxiety.

Alternate nostril breathing, or Nadi Shodhana, is a yogic practice that involves closing one nostril while inhaling and then alternating nostrils during exhalation. This technique balances the body’s energy channels, promotes mental clarity, and enhances overall well-being.

Beyond these techniques, practices such as humming bee breath (Bhramari) and resonance breathing have gained popularity for their ability to induce a deep sense of calm. The humming sound in Bhramari stimulates the vagus nerve, which plays a crucial role in activating the parasympathetic nervous system. Resonance breathing, on the other hand, involves taking breaths at a rate of about six per minute, which is believed to synchronize heart rate variability and promote a state of coherence between the heart and brain.

Incorporating breathing exercises into daily life doesn’t require a significant time commitment. Even a few minutes of deep breathing can make a noticeable difference in how you feel. For those new to the practice, it may help to set aside specific times during the day—perhaps first thing in the morning, during a lunch break, or before bed—to establish a routine. Over time, as the practice becomes more familiar, it can be employed in moments of acute stress, providing an immediate sense of relief.

Breathing exercises offer a natural, cost-free way to manage stress, improve mental clarity, and enhance overall health. Unlike medications or other interventions, they carry no side effects and can be tailored to fit individual needs and preferences. While they are not a panacea and may work best when combined with other stress-reducing strategies, such as regular exercise, a healthy diet, and sufficient sleep, they are a valuable tool in anyone’s wellness arsenal.
In conclusion, learning to control your breath is akin to learning to control your state of mind. With practice, you gain the ability to shift from a state of tension to one of calm, from reactivity to responsiveness. This is a powerful skill in a world that often feels overwhelming. The key is consistency, whether you turn to diaphragmatic breathing, the 4-7-8 method, or alternate nostril breathing. The breath is always with us, ready to guide us back to a state of balance whenever life threatens to throw us off course. By making breathing exercises a regular part of your life, you may find relief from stress and a deeper connection to yourself and the present moment.

Fasting Can Be an Important Part of Overall Health

by Dr Gene | Jan 22, 2025 | Health

Fasting is the single greatest natural healing therapy. It is nature’s ancient, universal remedy for many problems.

Intermittent fasting has a significant impact on the body, and that is obvious. If it didn’t, no one would have even attempted to apply it to their daily lives because what would be the point? However, many debates have been about whether its impact on the body is positive or negative. While there are some negative articles regarding intermittent fasting, the majority are overwhelmingly positive. Intermittent fasting is refraining from consuming food and beverages for a set period (Irvin, 2020). Research has found that intermittent fasting can lead to greater weight loss than just a calorie restriction alone (Irvin, 2020). However, that’s not the only impact it has on the body. These are the proven benefits of making intermittent fasting a part of your lifestyle:

– Long-term Weight Loss

– Cell Cleansing

– Release of Growth Hormones

– Improved Cardiovascular Health

– Lower Blood Sugar Levels

– Moderate Blood Pressure

– Improved Cholesterol Levels

– Decreased Cellular Inflammation

– Increased Life-Span

– Improved Cognitive Performance

– Improved Mood

– Enhanced Mental Clarity

Intermittent Fasting is a lifestyle with numerous and significant health benefits. The focus is not on “what to eat”, but instead on “when to eat”. It is a flexible lifestyle, whose health benefits are too numerous to simply ignore!

Food Is Your Medicine

by Dr Gene | Jan 19, 2025 | Health

A new study published in Nature Food (20 Nov 2023) adds to what we know to be true – that eating a healthy diet can add years to your life. This study goes even further, which is true even if you change your ways in middle age! The researchers from the UK followed nearly a half-million people over a period of years. And the findings? The longevity gains were substantial! If a person changes from an unhealthy to a healthy diet in their 40s, more than a decade of longevity is gained. Longevity gains decrease as older people are when they change their diet, but the gains are still substantial, even into the 70s!

What is “unhealthy”?

• Regularly eating processed sugars.
• Routinely drinking sweetened beverages.
• Eating processed and packaged foods.
• Eating foods prepared with seed oils.

The biggest enemies when it comes to diet are sugar, processed seed oils, and processed and pre-packaged foods. These all are associated with obesity, diabetes, cardiac disease, and cancer.

And a “healthy” diet? Think ‘whole foods! Nuts, fruits, and whole grains are all connected with longer life spans. Beans, along with a variety of vegetables of all different colors. Oils like olive and peanut oil are “healthy” oils for cooking and dressing food. Fish and seafood are a great source of protein, vitamins, and healthy oils. So are eggs. Well-sourced meat is ok, but not as a staple. Dairy foods like milk and cheese are good when the rest of the diet is balanced. Foods that are well-sourced, organic, unpackaged, not industrially prepared, and free of additives and pesticides are always the best choices.

And what diet incorporates all of this? The Mediterranean Diet is long known for its health benefits, especially in terms of disease prevention and longevity. Blue Zone areas all incorporate elements of this diet, which is based on vegetables, beans, nuts, fruits, whole grains, high-quality olive oil, seafood, and moderate amounts of meat. These are all locally sourced whole foods. However, despite decades of sensible, balanced nutrition, it can be hard to maintain.

Whether you are 40 or 70, changing your diet is all the medicine you need to help your body get healthy, stay healthy, and live longer.

In one way or another, we are all affected by Alzheimer’s

by Dr Gene | Jan 15, 2025 | Health

According to the Alzheimer’s Association, in 2023, “the number of Americans living with Alzheimer’s is growing — and growing fast. More than 6 million Americans of all ages have Alzheimer’s”. It is frightening to think that 1 in 3 seniors in America dies with some form of Alzheimer’s and that the disease is responsible for more deaths than breast cancer and prostate cancer combined! Statistics also show that the lifetime risk for Alzheimer’s at age 45 is 1 in 5 for women and 1 in 10 for men.

Staggering financial and emotional costs accompany these numbers. Over 11 million Americans provided unpaid care for Alzheimer’s or other dementia patients last year, spending over 18 billion hours, which translates into more than 345 billion dollars value for the time. While deaths from heart disease between 2000 and 2019 have decreased by 7.3%, deaths from Alzheimer’s Disease during the same period have increased by 145%.

If you live in America today, you most likely know at least one person suffering from Alzheimer’s. So, it is common, as we age, to fear the disease, and to want to know what we can do to prevent its onset.

Alzheimer’s Disease and dementia occupies the attention of so many Americans, and nearly everyone knows someone who is suffering from the disease, or who is affected by it. Personally, we want to know what we can do to prevent it in our own lives, and practically, we want to know how we can best provide care for family members.

The answers aren’t simple or universal, especially when dealing with family members who already show signs and symptoms of the disease, but answers begin with an understanding of Alzheimer’s and its signs and symptoms.

The disease affects memory, thinking processes, decision-making, skill performance, task completion, and personality and behavioral changes. These usually include depression, mood swings, social withdrawal, poor sleep habits, delusions and imagined events and conversations, loss of items, personality changes, loss of interest in social contact, aggressive behavior, anger, distrust, and bouts of aimless wandering.

The stages of Alzheimer’s Disease can range from mild to moderate to severe, and as the disease progresses, function and activity diminish, and the strain on family and caretakers progressively increases.

There are medications that have moderate degrees of effectiveness in diminishing symptoms during mild and moderate disease stages, particularly cholinesterase inhibitors that improve cognitive and behavioral symptoms.

Studies have shown that mood has a large effect on the development and progression of the disease. A positive mindset and attitude throughout life in response to stressful and negative events has been scientifically linked to lower incidences of Alzheimer’s Disease.

There are several lifestyle changes that are linked to lower incidence of Alzheimer’s and dementia, and all of these are also known to promote health and longevity:

• Adopting a Mediterranean Diet filled with vegetables, fruits, nuts, legumes, seafood, olive oil, whole grains, and occasional meats
• Strong sleep habits with regular sleep times and 7-9 hours daily
• Regular daily movement and exercise
• No smoking
• Moderate alcohol
• Good oral hygiene and gum health
• Strong family and social connections
• Purposeful living
• Spirituality and recognition of a higher power

Many studies support these factors as being key in helping to avoid Alzheimer’s and dementia. In fact these same factors are common findings in the “Blue Zone” areas of the world where people live into their 100’s more than anywhere else. Each of these can be incorporated into our own lives to enhance our personal longevity and vitality. These all are also beneficial for mild to moderate cases of Alzheimer’s in helping their bodies fight the effects of the disease. The biggest challenge lies in caring for loved ones who have symptoms. Professional help is highly recommended.

For more in-depth information on Alzheimer’s, visit www.alz.org.