NutraChamps Blog

Tag: relax

Sleep Better and Reduce Stress with Magnesium
Hey there, magnesium lovers! Today, we’re going to talk about one of the most essential minerals for your body: magnesium. This mineral is crucial for the proper functioning of your body and can provide a ton of benefits for your overall health. So, let’s get into it and find out why magnesium is so amazing!

First things first, let’s talk about the different types of magnesium. There are many forms of magnesium, including magnesium citrate, magnesium glycinate, magnesium malate, and magnesium threonate. Each type has its unique benefits and can be helpful for different purposes. For example, magnesium citrate is known for its ability to relieve constipation, while magnesium glycinate is great for relaxation and improving sleep quality.

So, what are some of the benefits of taking magnesium? Well, for starters, magnesium is essential for healthy bones. It helps to regulate calcium levels in the body and supports the growth and maintenance of strong bones. Studies have also shown that magnesium can be helpful for reducing inflammation in the body, which can lower the risk of chronic diseases such as heart disease, diabetes, and cancer.

Another amazing benefit of magnesium is its ability to help with relaxation and reduce stress levels. Magnesium is known to calm the nervous system, which can help to lower anxiety and improve sleep quality. In fact, one study found that taking magnesium supplements for eight weeks led to significant improvements in insomnia and sleep quality.

But wait, there’s more! Magnesium can also be helpful for improving exercise performance. It helps to regulate muscle function and energy production, which can lead to better workouts and faster recovery times. One study found that athletes who took magnesium supplements experienced improved physical performance and reduced muscle damage.

Now, you may be wondering, where can I get magnesium? Well, there are plenty of food sources that are rich in magnesium, such as spinach, almonds, black beans, and avocado. However, many people are still deficient in magnesium, which can lead to a range of health issues. Some common symptoms of magnesium deficiency include muscle cramps, fatigue, and headaches.

That’s where NutraChamps comes in! NutraChamps offers magnesium capsules that are easy to use and effective. Their high-quality magnesium supplements are made with magnesium glycinate, which is highly absorbable and can be easily utilized by the body. This makes it a great option for anyone looking to improve their magnesium levels and experience the amazing benefits of this essential mineral.

In conclusion, magnesium is a crucial mineral for your body and can provide a ton of benefits for your overall health. Whether you’re looking to improve your bone health, reduce stress levels, or enhance your exercise performance, magnesium is a great choice. And with NutraChamps’ high-quality magnesium supplements, it’s easier than ever to get the magnesium your body needs to thrive.

Sources:

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients, 9(5), 429.

de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.

Nielsen, F. H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25-34.

Setaro, L., Santos-Silva, P. R., Nakano, E. Y., Sales, C. H., & Nunes, N. (2014). Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. Journal of sports science & medicine,
February 21, 2023
Can Float Tanks Actually Provide you With Just as Much Rest As Sleeping?

Have you ever experienced sensory overload? This could look like feeling overstimulated by sounds, sensations, lights, and people. Overstimulation occurs when your senses take in so much information that your brain can’t keep up. In return you can be left with feeling anxious, overwhelmed, and exhausted. Something that could really help you with overstimulation is REST, and we’re not talking about putting on your favorite Netflix show or drinking a glass of vino.

Floatation REST (Reduced Environmental Stimulation Therapy) is a method of therapy that involves floating inside a quiet and dark tank filled with epsom salt and heated to a comfortable temperature. Another name for this experience is called sensory deprivation, and it is being shown that more and more people are experiencing amazing benefits from partaking in it!

Benefits of Floating

Stress, anxiety, and depression relief: Until you’ve actually been inside a float tank, you’ve probably never experienced anything quite like it! Reduced stress might just be one of the best benefits that float tanks provide. A 2018 study actually shows that one single hour of floatation REST was capable of significantly reducing anxiety and improving the mood of 50 participants. These participants had stress and anxiety related disorders that ranged from PTSD, to panic disorder.

One of the ways that floating actually treats anxiety and depression is by slowing down the brain. Slowing down the brain results in synchronization of both halves which makes for decreased anxiety.

Reduces chronic pain: Dealing with a chronic issue can be debilitating, especially when there seems to be no cure or remedy for your specific situation. The good news is that if you deal with pain, tension headaches, or muscle aches, several studies have confirmed that float tanks can help!

For those who suffer with chronic pain such as fibromyalgia, floating tanks have been proven to be useful to help the pain and other side effects that come along with it. Just one hour in a float tank can help to promote deep rest, improve focus, and aid insomnia.

Boosts creativity: Depriving your senses and eliminating distractions forces you to go inwards. While floating has a number of health benefits, it can also help to inspire the creative side of you as well. Floating in a tank can actually impact your brain in such a positive way by helping you enter the theta state. This state in your bran is experienced while in a place of deep relaxation. This usually occurs before entering the sleep state, so it only lasts for a few minutes. It is quite possible that being in a float tank can extend the amount of time your brain stays in the theta state.

Theta state has been actually shown to enhance creativity. So whether you’re a musician, artist, actor, or simply want to get in touch with more of your creative side – a float tank might be a great place to start.

Improves cardiovascular health: If you haven’t already been convinced enough about why floatation therapy is so beneficial, it can also positively impact heart health! Research shows that floating can reduce blood pressure, slow the heart rate, and decrease stress which all benefit your heart.

In the United States, heart disease is the number one cause of death and can affect a variety of different people. Stress is a major contributing factor for the heart, especially chronic and long-term amounts of it. Many people turn to unhealthy coping mechanisms to deal with their daily stressors, which doesn’t help the situation. If more people tried healthy self-care practices instead such as meditation, breath work, movement, and floating, then we might see a healthy impact in society as a whole.

Wellness isn’t just about eating the right foods and working out, it’s also about allowing yourself to relax and eliminating stressors. Stress has a much bigger impact on the body and our health than you may realize. That is why doing things to calm your nervous system and benefit your mental health are so important. Float tanks are a fantastic way to prioritize your inner world and mental wellbeing. With regular use you will begin to notice just how much more calm, grounded, and relaxed you will feel!

Sources:

https://www.sciencedirect.com/science/article/pii/S1876382014000845#bib0090

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796691/

https://paindoctor.com/float-tanks-chronic-pain/

https://www.floatationtankmelbourne.com.au/blog/floatation-and-creativity

January 26, 2023
Deep Dive: Magnesium
The 4th most abundant mineral in our body, Magnesium plays a huuuge role in our metabolic reactions.

It’s essential for our health, as it aids in energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.

I wrote a blog a while back about Magnesium deficiency. It detailed how common this deficiency is and how often it goes unnoticed. I also went over some signs and symptoms so that you can hopefully catch them a little sooner.

Today, we’ll briefly go over many types of Magnesium, how it works in your body, who might need to supplement, when to take it, and when to avoid it.

Read on if you want to learn more!

What is it?

Magnesium is a mineral naturally found in our body, but that can also be found in our food as an additive, as a dietary supplement, and is present in some medicines, such as antacids or laxatives.

It helps to regulate biochemical reactions in the body, such as protein synthesis, muscle and nerve function, blood gucose control, and blood pressure regulation!

It’s a great, easy-to-take, everyday supplement, yet about 75% of Americans are not currently meeting their recommended intake!

Let’s dig a little deeper and find out why that is!

How does it work?

There are several types of Magnesium, so this isn’t a one-size-fits-all product.

You’ll want to do your research before you throw money at a product, but in the end, any type should be okay. You may simply notice one is gentler on the stomach, while others are a little bit harsher.

I won’t be able to go over all the types of Magnesium in this blog, but I’ll certainly take you through the most popular options.
- Magnesium Citrate: Magnesium + citric acid (found naturally in citrus fruits). One of the most common magnesium formulations because of its bioavailability. Helps replenish low magnesium levels, has a laxative effect, and helps to calm depression and anxiety.
- Magnesium Oxide: Magnesium + Oxygen. White and powdery, so usually sold in powder or capsule form. Helps in the short term with constipation, indigestion, and heartburn, although fairly hard to absorb for the digestive tract. Some also use this to prevent migraines.
- Magnesium Chloride: Great for treating low magnesium levels, heartburn, and constipation. Often in tablet form, but can also be found in lotions as well. This is a good option for those wanting to soothe and relax sore muscles.
- Magnesium Malate: Naturally occurring in wine and fruit, this one usually has a sour taste and is added to food to enhance flavor or add acidity. Malate is very well absorbed in your digestive tract, so it’s a great option for replenishing magnesium levels. Often recommended to those with fibromyalgia or chronic fatigue syndrome.
- Magnesium Lactate: Magnesium + lactic acid (produced by your muscles and blood cells). Easily absorbed and gentler on your digestive system than other types, making it great for those who need large doses. Often used for stress and anxiety.
- Magnesium Glycinate: Elemental megnesium + amino acid Glycine. Naturally occurring in foods like fish, meat, dairy, and legumes. Glycine is often used to improve sleep and reduce inflammation. This easily absorbable amino acid has calming properties and may help to reduce anxiety, depression, stress, and insomnia!
Other forms include Magnesium orotate, Magnesium sulfate, Magnesium L-threonate, Magnesium taurate, and more.

My favorite form of supplementation is a nice warm bath at night with Epsom salts! Epsom salts are a form of Magnesium Sulfate, which is a bit tougher to ingest. It’s great for relieving stress, anxiety, and depression, and helps relax muscles and relieve pain in the shoulders, neck, and back.

Simply add 2 cups of Epsom salt when running a bath in a standard size bathtub. The salt will quickly dissolve if put under running water. Then you can soak in the water for 15-20 minutes.

Research is constantly coming out with more information on how effective Magnesium supplements really are, but this can vary from person to person. Always consult a medical professional before purchasing or consuming a Magnesium supplement to make sure it’s right for you!

Who would benefit from Magnesium?

Most people could benefit from taking supplemental Magnesium.

This is not a gimmick to get you to buy a certain product. The quality of our food is subpar nowadays, and we all need a little boost from supplements to ensure we are able to absorb all the nutrients we require to function to the best of our ability.

Take a look at my list in this blog if you want to learn more about magnesium deficency, and therefore, why you may need to supplement with Magnesium.

Remember to always consult a doctor or medical professional when it comes to dosing this supplement. Some may need more than others, but you’ll never know until you figure out what your body is missing via a Naturopathic doctor or Dietician. They will make sure you receive the correct testing to ensure you’re taking all the right vitamins and supplements.

How to incorporate it into your life?

So now that we know what types there are out there, you might have a better idea of what you may be lacking or could use more of.

Adults need about 400 mg of Magnesium a day, but this does not need to come from only supplements. In fact, you’ll find a lot of magnesium in your everyday foods.

My favorite source of Magnesium comes from natural foods!

Here is a list of foods that are high in magnesium that could help boost your levels:
- Green leafy vegetables (e.g. spinach and kale)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
- Fruit (figs, avocado, banana and raspberries)
- Nuts and seeds
- Legumes (like black beans, kidney beans, or even baked beans)
- Seafood (salmon, mackerel, tuna)
- Whole grains (brown rice and oats)
- Raw cacao
- Dark Chocolate
- Tofu
I’ve recently started using the NutraChamps Magnesium, which is enhanced with Zinc and Vitamin D3. All three are essential for hundreds of enzymatic processes in your body that support your bones, brain, muscles, nerves, vitality, digestion, gut and immune system.

Each serving (2 capsules) of Magnesium, Zinc, and D3 provides a full 225 mg of pure elemental magnesium, just like nature intended. Open wide for your daily dose of Magnesium Citrate, Magnesium Malate and Magnesium Glycinate – the most bioavailable forms of this key mineral. There’s also 8mg Zinc (as Zinc Gluconate, Zinc Picolinate) and 25mcg Vitamin D3 (as Cholecalciferol from Lichen), making this a Vegetarian-friendly formula!

Got stress? Magnesium’s got relief. It promotes brain health, enhances serotonin and keeps cortisol low.

“Stress hormones, insomnia, and inflammation don’t stand a chance, meaning more energy, circulation, and better mood. And there’s a reason why magnesium is called nature’s chill pill — it’s relaxation and recovery benefits will have you feeling refreshed and ready after a great night of restorative sleep.”*

Contraindications

Like with many other supplements, there are some things to note when taking (or avoiding) Magnesium.

Some people will experience stomach aches, diarrhea, dehydration, nutritional deficits, electrolyte imbalance, and weight loss.

In healthy people, the kidneys can get rid of any excess in the urine. But magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit (400 mg) unless recommended by a healthcare provider.

Here are some contraindications, or medications that do not interact well with Magnesium*:
- Bisphosphonates, used to treat osteoporosis, are not well absorbed when taken too soon before or after taking dietary supplements or medications with high amounts of magnesium.
- Antibiotics might not be absorbed if taken too soon before or after taking a dietary supplement that contains magnesium.
- Diuretics can either increase or decrease the loss of magnesium through urine, depending on the type of diuretic.
- Prescription drugs used to ease symptoms of acid reflux or treat peptic ulcers can cause low blood levels of magnesium when taken over a long period of time.
- Very high doses of zinc supplements can interfere with the body’s ability to absorb and regulate magnesium.
As stated earlier, please consult a doctor before adding Magnesium to your daily routine!

Conclusion

Whether you’re using it to manage daily stress, minimize pain, improve sleep, or simply boost your immune system, Magnesium is essential to our body’s wellbeing and survival. Low levels are linked to a variety of illnesses, such as type-2 diabetes, heart disease, mood disorders, and migraines.

It says a lot about our nutrition and quality of food that even though this mineral is found in a lot of our food, 2/3 of people in the Western world are still not able to meet their magnesium needs with diet alone.

Have you considered using Magnesium or do you currently use it? I personally love to use it to help with sleep and to help my body recover after workouts. Let me know about your experience with this mineral!

Resources:
- https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.healthline.com/nutrition/magnesium-types
- https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/
February 2, 2022
Deep Dive: What is Rhodiola?
Have you been feeling low-energy? Join the club!

I’ve got just the herb for you. It’s called Rhodiola, but also goes by arctic root, golden root, king’s crown, and rose root.

If you are looking for a natural supplement that will give you energy without the jitters, keep reading to find out more about this magical herb.

What is it?

This Ayuvedic herb is all the rage lately. It’s roots trace back to Russia, Scandinavia, and other parts of Europe.

It’s historically been used in traditional medicine for hundreds of years, and grows in cold regions and at high altitudes in Europe and Asia.

Source: https://clutchcognition.com/awesome-biohacks-rhodiola-rosea/

It’s traditionally used to attempt to increase endurance, work performance, and for those who cannot tolerate high altitudes (or with symptoms such as fatigue, weakness, and nausea).

Today, many people use Rhodiola to increase their energy, stamina, boost strength gains or athletic performance, better handle the effects of stress, and to manage mental health conditions such as depression and anxiety. Sounds like a super drug, doesn’t it?!

How it works

You will want to look for a product that contains both 3% rosavins and 1% salidroside, which is fairly typical in many supplements. Rhodiola Rosea roots contain more than 140 active incredients, the two most potent of which are mentioned above (rosavins and salidroside).

Let’s take a deeper dive and see if it’s right for you.

Who would benefit from Rhodiola?

This is a bit tough to answer because I’m not a medical professional. If you find yourself in this category, you should still do your due-diligence and speak to someone who can offer more insight.
- Those looking to improve brain function (think of it as a biohack!) – some say it can ease mental fatigue, but I have yet to see enough studies out on this, specifically.
- Those who want to increase their exercise performance (not necessarily muscle strength or power, in terms of gains, rather endurance!
- Animal research suggests rhodiola may help improve diabetes control, but there aren’t enough human studies for me to recommend it to everyone for lowering human blood sugar levels – It could also interfere with diabetic or thyroid medication, so check with your doctor first!
Avoid Rhodiola if: you are on monoamine oxidase inhibitors (MAOIs), benzodiazepines, serotonin-norepinephrine reuptake inhibitors (SNRIs), or selective serotonin reuptake inhibitors (SSRIs). You may also want to avoid Rhodiola if you are pregnant. Check with a doctor to see if you can add this to your routine.

How to incorporate it into your life

There isn’t anything quite like this in the food we consume, and eating it from the plant is not as tasty as one might think, so a supplement is your best bet. NutraChamps has a great option in their Rhodiola Rosea capsules. Two capsules a day, consumed at breakfast or lunch, provides 600 mg of Rhodiola Rosea Extract! If that feels like too much, take 1 capsule and see how you feel on 300 mg of Rhodiola.

Even though we don’t eat foods high in Rhodiola, doesn’t mean we can’t add it in ourselves! Feel free to open up the capsule or use a powdered or tincture form in your yogurt, smoothies, coffee, matcha, chia pudding, tea, or in adaptogenic energy balls! There are also some tasty options here!

If you are taking Rhodiola before your workouts for extra stamina and energy, take 200-300 mg an hour or two before exercise. Depending on your body, you may or may not need to take it with food, as it could upset your stomach if you have not consumed anything.

Conclusion

With all the good, there may also come some side effects for some users. Don’t be alarmed, most of the time this happens due to a contraindication with other medication or it simply means you’ve taken a dose that is too high for your body.

Source: veeva.ca

Some of these side effects include headache, stomach upset, drowsiness, dizziness, and difficulty sleeping. If you have trouble sleeping, it’s likely because you’ve taken it too close to bedtime. I treat Rhodiola the same way I treat coffee. I try not to consume either after 2pm so that I can fall asleep without any insomnia.

Just like any other adaptogenic herb, it could take weeks to notice the changes in your body, so be patient! And like I always advocate, please see a doctor or naturopath if you are looking to start supplementing with Rhodiola Rosea. It may not be right for you, and it’s better that you ask a medical professional before adding it to your regimen, just in case.

Have you used Rhodiola before? Many of our customers say they’ve tried it and have been using it every day, while others say they take a break every once in a while to make sure their body gets back to baseline. Let me know how you have incorporated Rhodiola into your routine!

Resources:
- https://examine.com/supplements/rhodiola-rosea/
- https://www.nccih.nih.gov/health/rhodiola
- https://mhanational.org/rhodiola-rosea
- https://www.mindbodygreen.com/articles/rhodiola-rosea-benefits-side-effects-of-this-adaptogen
August 18, 2021
Deep Dive: What is Ashwagandha?
Have you been stressed out lately?

I’ve got just the herb for you. It’s called Ashwagandha, but also goes by Indian Ginseng or Winter Cherry.

If you are looking for a natural supplement that will relax you without putting you to sleep, keep reading to find out more about this magical herb.

What is it?

This Ayuvedic herb is all the rage lately. It’s roots trace back to India, the middle East, and parts of Africa.

It’s historically been used in traditional medicine for hundreds of years, and continues to be used today as an adaptogen: “non-toxic plants that are marketed as helping the body resist stressors of all kinds, whether physical, chemical or biological.”*

It’s got a tuberous root, and is shaped like a carrot or like ginger. Ashwagandha has a distinct smell: kind of like a horse! That’s where it got it’s name: ASHWA is Sanskrit for horse and GANDHA is smell.

Who would benefit from Ashwagandha?

This herb is great for:
- Those who want to relieve stress & anxiety (Ashwagandha can block the stress pathway in the brain. Can also help with insomnia, as it helps to relax you before sleep!)
- Those who want to improve concentration
- Those who want jitter-free energy
- Those who are trying to lower their blood sugar * – (effects insulin sensitivity and secretion)
- Those who want to reduce the stress hormone, Cortisol (good for those who are chronically stressed)
- Those who want to reduce symptoms of depression * (I wouldn’t recommend this over medication if you are currently using an SSRI or SNRI, but for those going through bouts of sadness, it could help!)
- Those looking to boost testosterone (that’s right! You can use this along Tribulus or Ginseng for a boost in the bedroom & to increase fertility in Men!)
- Those looking for muscular gains and fat loss (I don’t think this would be my number 1 pick for increasing strength, but it can work really nicely alongside products like Nitric Oxide, a Testosterone booster, or a Fat Burner to even out the effects of a pre-workout)
- Those looking to reduce inflammation * (Ashwagandha increases the activity of natural killer cells that fight infection and help you stay healthy!)
  Source: clevelandclinic.org
- Those who want to improve brain function & memory (great option for those with memory and brain function issues due to injury or disease, by promoting antioxidant activity that protexts nerve cells from harmful free radicals)
Basically, the question is: what CAN’T it do?!

Well there are some people who may want to stay clear of Ashwagandha. This herb is fairly easy to tolerate for most people, however, the long-term effects are still unknown.

If you are any of the following, please consider another supplement:
- If you’re pregant
- If you are breastfeeding
- If you are on medication for thyroid disease (if could increase thyroid hormone levels in some individuals)
- People with autoimmune diseases (rheumatoid arthritis, lupus, Hashimoto’s and type 1 diabetes)
- If you’re a child, ashwagandha is not typically recommended
How to incorporate it into your life

This supplement is easy to take any time of day, especially if taken along with a meal with balanced macros. You can either take the full dose all at once, or split the recommended dose into 2 different mealtimes.

Some sources, like Examine, will recommend you take 300-500 mg of the root extract with your breakfast. Some will require a lower dose (100 mg) in order to reduce stress-induced immunisuppression (when you start to feel the inkling of a sickness coming on!). Other sources will recommend up to 1000 mg of Ashwagandha for up to 12 weeks, so you can choose to cycle on and off of this herb to see the difference it makes and give your body a detox from all adaptogens if it is not absolutely essential.

I enjoy the Ashwagandha from NutraChamps, as it’s super potent and I can just take 1 capsule if I feel that’s all I need.

CEO, Sam Davies, gives us some insight into the product he helped formulate: “Ashwagandha is one of the most popular herbs in Ayurvedic healing, and has been used since ancient times. It’s unique in that it causes the body to “normalize”, giving us smooth and positive energy when we need it during the day, and also helping us take the edge off and wind down at night. As an adaptogen herb, it helps the body adapt to stress, making us function how we should function while being non-addictive and safe.”

I especially like that black pepper has been added to this formula for easier absorption. I start feeling the effects in as little as 30 minutes, and feel the difference in my routine within a couple of weeks of consistent use!

Conclusion

I’ve been taking Ashwagandha on and off for a few years now, and tend to bring it out of the cupboard in times of high stress, when I’m studying, and when I know I’m going to have trouble sleeping.

That being said, it may cause mild drowsiness and sedation for some people. This could be a good thing if taken before bed, but keep that in mind if you take it with breakfast before a full day of work! zZzZz

Have you tried NutraChamps Ashwagandha or tried to add a variation of it into your daily routine? Maybe you’ve used it in bouts of depression or anxiety and felt a mood shift? Let me know in the comments below, even if you’ve been using a different brand or if you prefer a different ayurvedic herb to Ashwagandha.

Resources:
- https://examine.com/supplements/ashwagandha/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- https://health.clevelandclinic.org/what-is-ashwagandha/
August 4, 2021
How Breathwork Has Helped Me – How It Can Help You Too
I know, it sounds pretty new-age.

I swear it isn’t pseudo-science. I don’t blame you for thinking that. Even a few years ago, breathwork to me was downright embarrassing. Just breathe like everyone else! We all need to do it to survive, anyway.

Oddly enough, there has been an uprise in this “breathing” trend since COVID made its’ debut, seeing as it’s a virus that affects the respiratory system. I’m not here to convince you that breathwork is for you or that you need to do it to save your life. I’m here to tell you a story about how I came about breathwork, how I incorporate it into my practice and in my yoga classes, and some of the science behind breathing intentionally. Take from it what you’d like!

Breathwork is simply the practice of directing the breath (also known as Pranayama), and it teaches you to breathe consciously, with awareness and intent. The physiological effects of this Yogic breathing have been shown to help immensely in many areas of health, including reducing cardiovascular disease, respiratory disorders, balancing out diabetic symptoms, and reducing the ratings of pain intensity and unpleasantness. Although I was aware of these benefits, I wanted to focus on something different.

Having suffered from bouts of depression and anxiety, I know that my breath becomes shallow and rapid in times of panic, anger, unease, and fear.

I decided to look into natural methods of activating the parasympathetic nervous system (PNS) to decrease my anxiety. The parasympathetic nervous system—the system that produces a calm and relaxed state—is underactive. By stimulating the PNS, we can restore the balance. With that balance restored, we naturally slow down our pace of life. Breath is not meant to replace medication for those that need it. It is meant to ease symptoms in a natural way.

What many don’t realize is that this needs to become a daily, consistent practice.

Breathing mindfully is something you need to practice when things are going well so that when things start to pile up and you feel stress coming on, your brain has already created those neural circuit connections.

So, I decided to make intentional breathing a part of my daily meditation practice. Every morning, I set aside 15 minutes to do my intentional deep abdominal breathing from the diaphragm. Diaphragmatic breathing (aka low breathing), is when you breathe into your stomach as you suck air through your nose. Your stomach will compress first on your exhale, following the breath up. Your chest and shoulder blades will not move much – only your stomach. This type of breathing has been shown to increase blood flow to and from the heart, maximizing Heartrate Variability (HRV) and preserving autonomic function, all of which lead to longevity in the general population!

It’s beneficial for us to slow down our breath, and this seems to be slowing down our rate of mortality.

Other breathing techniques you can try include:

The One-minute Breath
- Breathe into the diaphragm for 20 seconds.
- Hold for 20 seconds
- Exhale for 20 seconds
4-4-6-2 Breath
- Breathe into the diaphragm through the back of the throat for 4 seconds
- Hold for 4 seconds
- Breathe out slowly through the back of the throat for 6 seconds
- Hold the empty breath for 2 or more seconds
- Change the inhale, hold, or exhale if you’d like!
Lion’s Breath
- Inhale deeply through your nose and open your eyes wide.
- At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
- Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound.
- Do this breath 2 to 3 times.
Conclusion

These are not your only options for breathing – these are simply some of the more popular ones. There are hundreds of other methods you can try.

Believe it or not, breathing can be tough. Challenge yourself to try one of these methods and see if any of them stick. If they do not, question why this may be tough for you, and try, try, try again! Remember, starting with something short like 2 minutes, is a great start. No need to jump into long seated meditations.
July 29, 2021