Coherent Breathing reduces stress levels

In my practice I routinely teach a core stress management exercise called Coherent Breathing. It is the strategy of consciously controlling your breathing rate to 5 breaths per minute. When done properly, it rapidly balances the autonomic nervous system. There is an alignment between the sympathetic and parasympathetic system and synchronization between the energy of the heart and the energy of the brain. Within a few weeks of regular practice, the heart rate variability (HRV) typically increases, which is considered to be an indicator of an increase in overall integrity and well-being of the person. I teach it as an adjunct to neurofeedback as it appears to improve results.

Here are the basic instructions.

1) With eyes open or closed, inhale to the count of 6, then exhale to the count of 6. I encourage you to use a noisy clock that ticks off the seconds.

2) Since the highest density of blood vessels are located in the base of the lungs, breath deeply into that region first. This is also known as belly breathing or diaphragmic breathing. Breathe slowly and rhythmically in a fashion that mimics a sinewave or a pendulum.

3) Allow the air to flow naturally. Guide but do not force the process.

4) Each time you exhale, relax your face, neck, shoulders, and the rest of your body. You can say to yourself, “relax”.

A CD to help with pacing the breath is available titled “RESPIRE 1” by Stephen Elliott at http://www.coherence.com/ and more information is available in print: “The New Science of Breath” by Stephen Elliott with Dee Edmonson.

Advice on getting more sleep

In order for your brain to function properly (as well as the rest of your body) it is essential that you get at least 8 hours or more of sleep each night. I cannot emphasize this enough. Study after study has consistently shown that humans require this amount, and in the winter season, we need even more sleep, 9.5 hours to be exact.

You may be seeing me because, among other problems, you don't sleep well. Neurofeedback is known to help with this issue, but there are several things you can do to help.

1) If you have been getting less than 8 hours of sleep on the average, begin immediately to be in your bed 9 or more hours each night, even if you just lie there seemingly awake. Do your best for the next 30 days to "catch-up" as you are sleep deprived.

2) This can be done gradually of going to bed and getting up earlier and earlier. Ideally you should be in bed by 10 PM and up by 7 AM, or 9 PM and up at 6 AM. Talk to me if you're one of those who has to get up earlier than 6 AM.

3) Create a "total dark zone" in your bedroom. That means pitch black. Not even night lights. No electric alarm clock with red lights. Pitch black. If you can't do this, wear a night shade. Any lights, no matter how small that hits any part of your skin will lower melatonin and prolactin production. These two hormones regulate all the repair and regeneration that happens when you sleep.

4) Keep your room cool. Think of cave. It's better to use more blankets than turn on the heater.

5) Make your bedroom quiet. If you have street noise or other sounds intruding on your silence, wear earplugs.

6) Turn off the TV after 9 PM and dim the lights in the house. If you are around lights after 9 PM, wear rose colored glasses as this will not inhibit your normal melatonin production.

7) If you take my advice seriously, within 30 days you'll be feeling significantly better. Combined with neurofeedback, diet changes, exercise, and nutritional supplements, you'll notice an increase in energy, mood, attention span, concentration, and a greater sense of overall wellness.

As an additional note, in 1996 the National Institute of Mental Health published a study on why antidepressants work. They concluded that antidepressants help relieve depression because they improve the sleep of the person. Basically, quality sleep stabilizes mood.

For a more for a more in-depth discussion about sleep, read “Lights Out: sleep, sugar, and survival” (2000) by T. S. Wiley.