Breathe. 

Did you notice that so far you’re doing something to reduce chemical stress (hydrating) and physical stress (moving) and this week you’re going to add something that will reduce .. you guessed it,  emotional stress. 

And like the first two weeks, we’re keeping it simple and doable.

In fact, this handy tool can be done anywhere, anytime.

I’m doing it right now.

“Week 3 we’re going to get you breathing.”

Specifically:

2x a day

10 deep belly breaths

inhale for a count of 4

exhale for a count of 6

Simple right?

The hard part is remembering so I suggest either adding it to something you already do (habit stacking again because it works)

For instance,  take 10 deep belly breaths: 

  • before you eat take 

  • after you brush your teeth 

  • when you get in or out of bed

Or you could also set a phone reminder:

You know what’s worse than bad breath?

Stress Breath

One of the first indications I have, when you’re lying on my table that you’re under extra stress of any sort, is your breath pattern. When your Nervous System is overloaded your breathing becomes more shallow and you don’t get the same level of oxygen in your body and brain. (Fun fact: this adds to the stress response btw.) 

Also a full breath - from the base of your skull, your occiput, to the base of your spine, your tailbone allows full spinal movement which forces the fluid that surrounds your Nervous System (cerebrospinal fluid) to flow freely. Think of it like a beautiful car wash for your Nervous System. 

So what is Stress Breath and why is it a problem?

Well, the purpose of breathing is to absorb oxygen and expel carbon dioxide through your lungs. Muscles that control the movement of the lungs are the diaphragm (a sheet of muscle underneath the lungs that is responsible for hiccups when it goes into spasm) and the muscles between the ribs (the intercostal muscles, a name you’ll never forget if you’ve ever injured one because every breath will hurt).

The movement of the rib cage around your lungs is called excursion and it’s pretty fascinating how the intercostal muscles work (I won’t bore you here but on the off-chance you’re interested I’ll happily bore you in the office the next time you’re getting adjusted).

When you’re under stress, your breathing pattern changes. 

Typically, you’ll take small, shallow breaths, using your shoulders rather than your diaphragm to move air in and out of your lungs. This style of breathing disrupts the balance of gases in the body. And if you remember your Energy scan, it’s a big time waste of energy, increasing your stress.

Stress breathing makes the physical symptoms of stress worse.

STRESS BREATH ADDING INSULT TO INJURY (SINCE FOREVER)

Relaxation response

If you ever wonder what I’m waiting for when it seems like your adjustment is done and nothing is happening as you lay there on the table, I’m looking for a solid, not-going-anywhere relaxation response.

This tells me physiological changes are taking place:

  • lowered blood pressure and heart rate

  • reduced levels of stress hormones in the blood

  • reduced lactic acid build-up in muscle tissue

  • balanced levels of oxygen and carbon dioxide in the blood

  • improved immune system functioning

  • increased physical energy

  • increased feelings of calm and wellbeing

  • think more clearly and focused

Now you know. There’s a lot I’m looking to see before your adjustment is done. And you thought I just forgot to tell you ‘you’re done’.

Speaking of being done…

You may have noticed adjustments really don’t take a long time, well unless you count the 24 hours afterwards when your Nervous System is working hard to process and integrate the adjustment.

If you count that they take a looooooooong time. 

I find people either want to stay on the table and don’t want the adjustment to end OR they’re asking ‘am I done?’ and ready to jump up before I’m done.

 So here’s some (maybe) interesting information for you: 

It is possible to over-adjust someone.

It doesn’t feel good.

Think of the game Jenga and then imagine that one adjustment too far is that last block. Ok so not quite that dramatic but it will make you feel like you’ve been hit by a truck or need to sleep.

Sometimes this will happen if your stress levels have drastically changed from the last adjustment (another reason it’s always a good idea to let me know what’s up).

Every BODY is different and that’s why we figured out what YOUR Nervous System responds best to during your first few adjustments. 

Relaxed Breathing

Relaxed breathing is slow, even and gentle.

And the good news, deliberately copying a relaxed breathing pattern calms your Nervous System. This is why I’ll sometimes cue you to take a deep breath or even a few at the end of your adjustment. It simply means your Nervous System needs a little nudge to stay in a Relaxed Breathing state. 

So how are you going to do these deep belly breaths? 

Your general aim is to shift from upper chest breathing to belly breathing. 

Sit comfortably or lie on your back. It can help to place one hand on your chest and the other on your belly.

Notice how your upper chest and belly are moving with each breath in and each breath out.

Try to gently breathe in and out through the nose.

Inhale for a count of 4 and exhale for a count of 6.

Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently.

With each breath, allow any tension in your body to slip away. Once you are breathing slowly and with your abdomen, do 10 deep breaths.

You can also try box breathing where you breathe in for a count of 4 - hold for a count of 4 - breathe out for a count of 4 - hold for a count of 4. 

See which one works best for your Nervous System. 

If you are feeling very stressed repeat a mantra like: 

Breathing in, I know I am breathing in. 

Breathing out, I know I am breathing out. 

~ Tich Naht Hanh

Or 

Inhale expand, take up space

Exhale, relax, let it all go

~ Every yoga instructor 


Or come up with something that works for you!

Of course, you can also do this more than 2x a day but that’s a nice starting point.