The concept is simple: balanced breathing means you breathe in and breathe out for equal amounts of time.
But the upside is amazing: there is no quicker way to calm your nervous system, sharpen the mind and reduce stress than by breathing well. Unfortunately, many of us seem to forget how to breathe as we get older, leading to shallow breath patterns that leave us short on oxygen.
Begin by breathing deeply
Diaphragmatic breathing, also known as deep breathing, begins by contracting the diaphragm, inhaling through the nose and filling your lungs with air. In this way the abdomen, and not the chest, will expand outward as you saturate all the cells of your body with the oxygen they need to respire. To step it up just a notch further, and turn this basic activity into more of a relaxant, try "equal breathing."
Practice breathing in through the nose for four seconds and out through the nose four seconds and linking the breaths together so that your breathing feels like one continuous cycle. The rhythm will help calm your mind during moments of stress. You can use this technique before bed, during a stressful commute, or during a free minute at work. At Espinosa Family Chiropractic, we believe in the power of breathing and we want to help you breathe your best. See how we can improve the function of your diaphragm and its accessory muscles by calling our office and scheduling an appointment today.
Dr. Raymond Espinosa, D.C.
Your emotional state is reflective of your lifestyle.
Changes in temperament are reasonable and to be expected when you consider the pressures of adulthood but mood swings are more erratic and disruptive to your well-being. Our lifestyles are a balancing act between genetic predispositions and more tangible lifestyle factors including diet, level of activity and stress. When stress levels are up and activity is down, our body's attempt at homeostasis often becomes jeopardized.
Mood swings can be regulated by controlling the factors within your power!
So your workload is higher than usual, you aren't exercising as much and you're diet has fallen by the wayside. This is a great recipe for leaving your body and mind in a compromised state that leaves you vulnerable to unpredictable mood swings. Here's a little insight on how healthy lifestyle decisions impact your emotional state:
Diet: Skipping breakfast? Relying on coffee and sugar to get you through a hectic work day? Caffeine is a veritable malfactor when it comes to homeostasis and sugar can leave blood sugar levels low after an initial spike. Diet should be a stabilizing influence, not a wave-creator!
Activity: We need to move to keep our circulation fresh, endorphins rushing and our body in a state of constant renewal. Staying sedentary is the quickest way to watch your body and mind deteriorate.
Stress: stress management requires near constant dedication! Optimizing your home and workplace to keep stress at bay set the tone for a clearer mind and a healthier outlook.
How does chiropractic help with mood swings?
By correcting subluxation and regulating the nervous system, which is the main mode of communication between brain and body. Removing pressure and subsequently interference from the nervous system helps the systems of the body work more fluidly, which is an essential component of homeostasis! For help creating an action plan to naturally account for changes in temperament and mood swings, give our office in Sacramento a call to schedule an appointment today!
Dr. Raymond Espinosa, D.C.