At the Coach House we take a patient centered, hands on approach to healing. This focuses on the individuals ailments and creates a treatment plan specific to needs and health goals.
The newly renovated building is located in the heart of Uptown Waterloo. We have created a space that combines modalities found in a traditional clinical treatment facility and have added a sophisticated and comfortable atmosphere.
Deep breathing can help combat stress response and symptoms
When we are affected by stress it changes our breathing. When outside factors increase our stress the body engages a fight or flight response. This stress response was designed to help us escape from imminent danger. It sends blood to the muscles of the body, releases stress hormones such as cortisol and adrenaline to improve concentration and focus. Over time and prolonged stress stimulus and stress hormones begins to have negative effects on our health. Negative effects of prolonged stress can include high blood pressure, suppressed immune function and adrenal fatigue. Prolonged stress increases an individual's risk factors for heart disease, anxiety, depression and common illnesses. Over time prolonged exposure to stress increases the demands on the system eventually creating systemic fatigue and burnout leaving the individual's overall health compromised.
The Relaxation Response
The good news is that the negative effects of the stress response can be balanced by engaging the relaxation response. The relaxation response, which is a physical state of deep rest, engages our parasympathetic nervous system which helps our body heal and repair. A technique known as Deep Diaphragmatic Breathing was developed at Harvard Medical School by a cardiologist named Dr. Herbert Benson in the 1970’s. Deep Diaphragmatic Breathing, commonly known as belly breathing, is a corner focus of triggering the relaxation response. Several alternative practices exist to engage the relaxation response. Other popular relaxation response practices include meditation, yoga, massage.
There are several ways to engage the relaxation response but certain traits are always common to support a state of relaxation. In order to relax you need a safe and calm environment. Try to sit or lay somewhere that you stay comfortably for up to a half hour. Your environment should be a comfortable temperature to support relaxation, if you get cold easily you may want to keep a blanket on hand.
Belly Breathing
One of the fastest and simplest ways to increase relaxation is practicing belly breathing. Belly breathing is responsible for increasing relaxation and oxygen to the bodies tissues. The health benefits don't end there however, belly breathing improves concentration, promotes feelings of well being and reduces muscle tension and fatigue. Other health benefits include improved immune function, lowered blood pressure and increased lung capacity. Belly breathing also makes us feel better by calming the mind and releasing endorphins that combat stress hormones.
Method:
Lay or sit comfortably, lay on your back or by sitting up straight. Bring one hand to your belly and the other to your chest. Begin by taking a deep breath into your belly. Allow your belly to expand like a balloon into your hand as you inhale, exhaling allowing the belly to empty. The hand on chest should move only minimally.
The best part about a breathing practice is that it can easily be done anywhere. It can be as fast and simple as three deep breaths. This can be a great exercise to do before bed at night and before getting out of bed in the morning. Thank you for taking the time to read this blog and watch the video. We hope you enjoyed and are going to give these easy breathing exercises a go. Enjoy some zen time today, you deserve it! Stay tuned to our Wellness Wednesday and biweekly blog posts to help improve your well-being.
Some additional blog posts you might be interested in are;
Stress is inevitable in our daily lives, that's why here at the Coach House we like to encourage our clients to make sure they have self-care practices in place. These tools can be daily practices or just kept in the proverbial toolbox for times of increased Stress. These techniques, while simple, help to reduce the strain on the sympathetic nervous system helping to increase the relaxation.
To perform Deep diaphragmatic belly breathing begin by sitting tall or lying comfortably. It can be helpful to start with one hand on the belly and the other on the chest, this gives you a focal point as you breathe. As you inhale through your nose allow your belly to rise and fill. You will notice the hand on your belly moving to accommodate the expansion of the diaphragm the chest should have minimal movement during inhalation. When ready begin to exhale slowly through the mouth and allow the belly to deflate.
Epsom Salt Bath Many people are deficient in Magnesium an Epsom salt bath is one of the best ways to restore this imbalance. Epsom salts are high in magnesium and sulphate and
are easily absorbed through the bodies skin.To have an Epsom Salt bath simply
add one cup of Epsom salts to a comfortably warm bathtub and soak for a
minimum of 15 minutes. Benefits include:
Natural Stress Reliever
Decrease muscle tension and cramps
Decreases muscle pain
Supports circulatory system
For foot/arm soaks add 1/3c of Epsom salts to the warm water and soak for 15 minutes.
Legs up the wall This is a restorative yoga inversion posture aimed at reducing mental and physical stress on the body.
Benefits include:
Supports the circulatory system
Supports systemic detoxification
Reduces swelling
Engages the relaxation response
Reduces symptoms of stress
To perform legs up the wall begin by sitting as close as possible to the wall. Gently lay on your back and you place your legs up the wall and adjust to get your pelvis and legs as close to the wall as possible. Option to lay with your back supported by a bolster/ rolled up towel for added spinal support and chest opening. Relax along the wall for 10-15 minutes.
Jacobsen's Relaxation Technique
The technique involves isolating segments of the body and alternating between 3 seconds of muscle contraction and 6 seconds of muscle relaxation. Assists to reprogram the nervous system to reduce muscle tone, tension and pain.
Benefits include:
Improves sleep quality and quantity
Lowers blood pressure and heart rate
Reduces symptoms of anxiety and depression
Mindfulness practices like these take practice and repetition, like brushing your teeth you have to come back to it frequently. There are many different techniques to practice mindfulness and decrease stress so if you are needing support to be sure to speak to your healthcare team to see how we can best help you.
Downloadyour copy of the self-care suggestion sheet. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
It is not a surprise that during the holidays our already maxed out adrenals go into super overload because now we are hosting, cooking, shopping, travelling and doing it all with a smile on our faces. We can read and agree with everything out there about decreasing your stress during the holidays, incorporating self-care routine, not falling off your health and wellness routine and setting boundaries but nothing will work unless you take serious steps to ensure they do. This month, along with others prior to December, we talk about different avenues on how you can look after yourself. We have talked with local 'experts' in the field to ensure we are getting the correct information and providing you with resources to further pursue that avenue if you so choose to. Finding healthy ways to help manage your stress, not just in December but year round, is critical for your wellness. The added demands that come in December brings this issue into the spot light and creating boundaries is especially important now.
We sat down with Tammy from Bliss Counselling and talked specifically about holiday stress which you can watch here. Learn from this month but take these strategies and implement them year round.
Remember : It's okay if you are feeling stressed, overwhelmed and anxious.
It is not okay to ignore or push these feelings deeper inside. Acknowledge and deal with them. You are doing the best you can and it is okay to feel this way, be gentle with yourself.
Some ways to decrease the stress can include;
Exercise. Sweat. It. Out. This method will not only help burn off those delicious baked goods but it is also a mood booster. Last year we talked to Kim Holmes about ways to stay active and healthy during the holiday season. Check out her great advice here .
Yoga. This is the perfect strategy to help you slow down and be present. Yoga helps calm our minds and release tension in our bodies. We have many fantastic yoga studios surrounding us so pop online to see their holiday schedules. Here are a few if you do not have your favourite studio; Modo Yoga Waterloo , Fearless Heart Yoga , Big Bliss, Amma Yoga and Queen Street Yoga
Guided Meditation. This is an easy one to incorporate into your day. You can find a multitude of free, or low cost, meditation apps that can help give you imagery and direction if you are new to this form of stress reduction. This type of mindfulness has been shown to improve mood, decrease stress, improve, boost the immune system, even improve fertility. Studies are also showing there are huge benefits in children as well. We have summarized a few that you can read about here.
Breathe. It sounds simple and it is. We just need to pay attention and slow it down. Breathing practices can help support a positive mental and physical state of health. If you practice this slow breathing techniques after a meal, it helps facilitate parasympathetic mode to put your body into 'rest and digest' mode. Follow along with Megan Prenty by clicking here.
Sleep Hygiene. We know that lack of sleep has a long list of health implications and it is even harder to get a good rest when you are stressed! It is so important to have a routine before bed that takes you out of the sympathetic, go go go phase to a slower parasympathetic state before hitting the pillow. Dr. Jessica goes through the roller coaster of stress and some sleep hygiene tips .
Pamper Yourself. Set some time aside to have those beautiful social media moments of #selfcaresundays. Where you have lit some candles, put on your favourite Spotify playlist, fill the tub with epsom salts/bath bombs/ bubbles and submerge yourself in the wonder. A warm soak helps
reduce stress
improve your sleep since your body temperature drops after getting out of the bath
helps reduce body aches and paints
improves detoxification by drawing out lactic acid.
The dim lighting also helps calm you and if you use lavender, sweet orange or a relaxing blend essential oil into your bath water, or scented bath bombs your senses will sure to go into relaxation mode.
Spend Time In Nature. Getting outside into the fresh, maybe brisk, air is great for us. It helps ground us and makes us slow down and enjoy the view. Your body will automatically become more at peace when you are trecking through the trails. This is not a social media moment, keep your phone in your pocket and take it all in with your eyes.
Too many of us feel guilty about sitting down, saying no or scheduling 'me time'. Think about how crazy that is! Self-care is never a waste of time and it is never too late to make some lasting changes. Make this holiday season about the moments, memories and the times together rather than the gifts and the Martha Stewart table placements. Shift your mindset and enjoy the holiday season.
Are you feeling overtired? Have you been working long hours? Find yourself stuck in the overwhelm? Do you feel like you don't have time to take care of yourself?
Stressful times affect our whole system from hormonal changes, suppressing the immune system to increasing blood pressure and muscle tension to name a few.
Stress accumulates in our daily lives, therefore it is important to ensure time for self care to help balance the various systems of body. Self care can come in many forms from having a massage or acupuncture treatment, to going for a long walk, attending a yoga or fitness class - just to name a few! While "big picture" self care is important, it can also be helpful to manage stress as it arises. The good news is that the negative effects of the stress response can be balanced by engaging our relaxation response.
Often when we have a lot on our plate we feel like there is no time to participate in some of the bigger self care activities. Whether that means managing a stressful period or an investment in our daily health, breathing practices can support positive mental and physical health. Proper breathing improves concentration, promotes feelings of well being, and reduces muscle tension and fatigue. Other health benefits include: improved immune function, lowered blood pressure, and increased lung capacity. Breathing practices makes us feel better by calming the mind and releasing endorphins that combat stress hormones.
Five Types for Breathing for Relaxation
The Long Exhale
Level:Beginner
When to use: During times of stress in the day, at the office, while driving, or other everyday moments of stress. This breath helps induce a relaxation response and when done before bed time promotes healthy sleep.
Physiology: This breath helps to soothe the Sympathetic nervous system and is great for inducing the relaxation response. It also helps in engaging the lower lobes of our lungs, in maintaining a healthy posture, and in improving sleep. This breath is also important for supporting cardiac function, the circulatory system and immune systems, and can help balance hormones.
Benefits include:
Reduce Pain
Reduce Muscle Tension
Lower Blood pressure
Support Cardiac function
Support Immune system
Balance Hormones
Improve sleep
Improve posture
Method:
Sitting tall with spine straight and feet flat on the floor take a comfortable breath in through the nose. As you breathe in fill the belly for 4 counts. As you exhale through the nose for 8 counts. The breath should be comfortable so adjust your depth and length to suit. The main importance is that the exhalation takes twice as long as the inhalation to promote the relaxation response. Begin this practice for 2 minutes and over time extend the practice to intervals of 5 and 10 minutes. For a quick mindfulness break do 5 -10 breaths.
L
Four Part Square Breathing
Level: Beginner
When to use:During times of stress in the day, at the office, while driving, or other everyday moments of stress. This breath helps induce a relaxation response and when done before bed time promotes healthy sleep.
Physiology:
This breath helps to soothe the Sympathetic nervous system and is great for inducing the relaxation response. It also helps in engaging the lower lobes of our lungs, in maintaining a healthy posture, and in improving sleep. This breath is also important for supporting cardiac function, the circulatory system and immune systems, and can help balance hormones.
Benefits include:
Reduce Pain Reduce Muscle Tension Lower Blood pressure Support Cardiac function Support Immune system Balance Hormones Improve sleep Improve posture
Method:
Begin by sitting tall with your spine straight and your feet flat on the floor. Begin with an inhale through the nose for 4 counts. At the top of your inhalation hold for four counts. Exhale slowly through the nose for four counts. Hold the bottom of the exhale for four counts. Adjust your breathing to meet your own personal comfort. If the 4-count pauses are uncomfortable, begin by holding them for two counts.
Continue like this for a few breaths for a mini session. For longer practices start with this pattern for 2 minutes and over time extend the practice to intervals of 5 and 10 minutes. For a quick mindfulness break do 5 -10 breaths. L
3 part Yogic Breathing
Level: Beginner - Moderate
When to use:During times of stress in the day, at the office, while driving, or other everyday moments of stress. This breath helps induce a relaxation response and when done before bed time promotes healthy sleep.
Physiology:
This breath helps to soothe the Sympathetic nervous system and is great for inducing the relaxation response. It also helps in engaging the lower lobes of our lungs, in maintaining a healthy posture, and in improving sleep. This breath is also important for supporting cardiac function, the circulatory system and immune systems, and can help balance hormones.
Benefits include:
Reduce Pain Reduce Muscle Tension Lower Blood pressure Support Cardiac function Support Immune system Balance Hormones Improve sleep Improve posture
Method:
Begin by sitting tall with your spine straight and your feet flat on the floor. Breathe in deeply through the nose and allow the belly to rise, then the chest rises, and lastly at the end of the inhalation raise the shoulders towards the ears. Begin to roll the shoulders down your back, exhale through the nose as you drop the shoulders, emptying the breath of the chest,and lastly the belly. Continue like this for a few breaths for a mini session. For longer practices start with this pattern for 2 minutes and over time extend the practice to intervals of 5 and 10 minutes. For a quick mindfulness break, do 5 -10 breaths.
Alternative Nostril Breathing
Level: Moderate
When to use: This breath is cleansing and stimulating. It can be helpful during times when you need to be focused and alert, such as before a meeting or a test. Other applications include daily stresses you encounter at the office, driving, or at school. This breath helps to balance the left and right lobes of the brain and induce a sense of calm and clarity.
Physiology:
This breath helps to soothe the Sympathetic nervous system and is great for inducing the relaxation response. It also helps in engaging the lower lobes of our lungs, in maintaining a healthy posture, and in improving sleep. This breath is also important for supporting cardiac function, the circulatory system and immune systems, and can help balance hormones.
Benefits include:
Increases Energy Promotes Mental Clarity Reduce Pain Reduce Muscle Tension Lower Blood pressure Support Cardiac function Support Immune system Balance Hormones
Method:
Begin by sitting tall with spine straight and feet flat on the floor. Take the thumb of your right hand and block the right nostril. Take a comfortable breath in through the left nostril. Alternate hands releasing the right nostril and taking the pinky of the right hand to block the left nostril. Exhale through the left nostril, then inhale through the same nostril. Alternate hands to release the left nostril and block the right with the thumb. Continue like this for a few breaths for a mini session. For longer practices start with this pattern for 2 minutes and over time extend the practice to intervals of 5 and 10 minutes. For a quick mindfulness break do 5-10 breaths. LL
Cooling Breath
Level: Beginner
When to use: Helpful for reducing body temperature, regulating hormones, and processing anger.
Physiology:
This breath has a soothing effect on the nervous system and reduces blood pressure. It also stimulates the parasympathetic nervous system by triggering a Rest and Digest reaction. This technique is said to help reduce acidity, hypertension, and indigestion.
Benefits include:
Reduce Body Temperature/Fever/Hot Flashes
Reduce Heart rate
Reduce Fatigue
Balance Hormones
Reduce Muscle Tension
Lower Blood pressure
Support Cardiac function
Balance Hormones
Method:
Fill your belly as you breathe in. To exhale, curl the tongue (or if you can't, purse your lips and stick the tip of your tongue out) and exhale through pursed lips in a slow controlled manner. Begin this practice for 2 minutes and over time extend the practice to intervals of 5 and 10 minutes. For a quick mindfulness break do 5-10 breaths.
If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
