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Member Forum >> Heart Health Forum >> Chill Out
 Chill Out
Boo

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Posted: 12/25/2016 12:36:05 PM
Edited: 12/25/2016 11:01:07 PM (3)
 
With all the talk of parasympathetic health, here's a couple of things I do.

1) Box Breathing - typical Box Breathing is where you Inhale to a count of 4, Hold for a count of 4, exhale to a count of 4, and hold for a count of 4.
    I do it a little different.  I Inhale to a count of 4, Hold to a count of 2 and Exhale to a count of 8-10.  I feel the most relaxation on exhaling particularly when the count gets to 7,8,9,10.  
    Sometimes, I do feel my heart beating more forcibly while I'm sitting still, or while in bed.  When that happens, I breath as above, concentrating on the exhale.  
   At this point, I can totally slow my heart beat down to 60 at will.  Usually at the end of the 2nd repetition.   Usually just 2 cycles is all I need.  Then I might breath normally for a minute.  If I'm in bed, I might repeat a couple of cycles, then I fall back asleep.  I know I'm done, when I almost can't feel my heart beating (while in bed), my heart is that relaxed.
     Sometimes in clinic I'll feel myself getting wound up.  While the pt is talking, I'll purposely drop my diaphragm, and exhale slowly.  Pt's can't tell I'm doing it.
    If you're not familiar with it, the Buteyko method is good learn

2) Yawn and Stretch - (pandiculation) - this is similar to the above when you think about it.
     In yawning you take a deep breath in and hold, then exhale slowly.  It seems almost impossible to maintain sympathetic tone, while at the same time yawning/stretching.
     Sometimes in clinic I'm tired or stressed from talking.  When I get back to my desk, I'll yawn and stretch.  It's almost instant relaxation.

32 ways to stimulate the Vagus Nerve




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Boo

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Posted: 12/25/2016 12:49:13 PM
Edited: 12/25/2016 1:02:10 PM (4)
 
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stcrim

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Posted: 12/25/2016 2:24:49 PM
 
I completed the Buteyko course a couple of weeks ago with Brian Firth from Australia...

-S-


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Posted: 12/25/2016 2:27:54 PM
 
good stuff




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Posted: 12/25/2016 2:38:15 PM
 
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LCL

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Posted: 12/25/2016 8:39:09 PM
 
Thanks, Boo!  Looks like a great article on vagus nerve.
Linda




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xtronics

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Posted: 12/28/2016 11:15:05 AM
 
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Boo

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Posted: 12/28/2016 11:28:27 AM
 
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Posted: 1/2/2017 7:25:12 PM
 
@boo

But do we worry because we are sick - or do we get sick because we worry?

I don't think anyone really knows the arrow of causation.


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Posted: 1/2/2017 7:54:02 PM
 
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Posted: 3/1/2020 8:54:56 PM
 
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Posted: 3/2/2020 1:13:03 AM
 
Sometimes when I am having problems going back to sleep I deeply inhale for 4 seconds, hold it for 7 seconds & exhale for 8 seconds. It works for me (most of the time) to relax & go back to sleep.




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Posted: 3/2/2020 1:23:27 AM
 
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Posted: 3/2/2020 4:29:45 AM
 
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Posted: 3/2/2020 10:25:57 AM
 
Quoted From JannyLite:  stcrim: What did you think of the course? Have you found it valuable?

He left the forum a few years ago.

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Posted: 3/2/2020 2:20:13 PM
 
Oh, thanks, Boo.


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