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How to Stop a Panic Attack in Its Tracks, According to an ER Doc

AHA Publisher — Thu, 07 Jan 2021 08:00:40 +0000

Leah Zerbe, MS, NASM-CPT, NASM-CES via Dr. Axe – Emergency room doctors are trained to stay cool and focused in the face of complete chaos. These professionals live in a world where the difference between life or death sometimes hinges on a split-second decision. So it’s super clear a special kind of calm is required. For emergency medicine doctors like Amy Sedgwick MD, FACEP, the key to commanding a room — and her team — in the most stress-filled situations always centered on clearly delegating and assigning roles — and focusing on her own breath so that she can save others. “As the leader, empowering my team members to do their best work is incredibly calming,” Sedgwick says. “That aside, there is still the reality of being the person who is ultimately making the call, telling the bad news or having difficult conversations with colleagues,” she adds. “In these moments, I rely on stopping for a moment, taking five breaths, reassuring myself that I am well-trained, and that I can handle anything coming my way. This approach has never failed me — in the ER, or otherwise. Amy Sedgwick, MD, is board certified in emergency medicine and is a fellow of the American College of Emergency Physicians. The focus on the breath is a natural one for Sedgwick, who is also a long-time yoga practitioner and teacher with Yoga Medicine. And it’s her mix of medical and traditional practices that make her well equipped for treating a common emergency room and urgent care situation: panic attacks. Anxiety disorders are the most common class of mental disorders in the U.S. population, with an estimated 12-month and lifetime prevalence of 19 percent and 31 percent, respectively. Generalized anxiety disorder and panic disorder are among the most common conditions that fall under the anxiety disorder umbrella. Panic attack symptoms generally last less than 30 minutes and often include symptoms like an accelerated heart rate, shortness of breath and sometimes even brief chest pain. Although 30 minutes or less may not seem like a long time, if you’re the person experiencing this intense burst of fear, it often feels much longer. People suffering from panic attacks often say they experience fear of dying, feeling detached or even feeling like they’re losing control. What can make a panic attack even more unnerving is the fact that they often appear out of the blue with no warning. But on the inside, your body’s sympathetic nervous system is going into absolute overdrive. Hot to Stop a Panic Attack: Increase ‘Traffic’ Along the Vagus Nerve If you’ve ever experienced a panic attack, you know it’s a scary situation that can feel very out of control. In some cases, it can feel like you’re almost having an out of body experience. Because breathing and heart rate is often elevated, connecting your attention and awareness to the breath may seem counterintuitive for someone in the middle of a panic attack. But it’s Sedgwick’s go-to plan of attack when trying to stop a panic attack in its tracks. “To calm patients having panic attacks, I do guided breathwork and have them first just slow their breathing down,” she explains. “Once they can do that, we start to extend the length of the exhale if possible.” She said gently extending the exhalation helps increase ‘traffic’ along our vagus nerve, which innervates many of our visceral organs. “I have had great success with this alone, and the added bonus is that patients walk away with a real life experience of helping themselves with something they always have: their breath.” Sedgwick says there certainly are cases that don’t respond to breathwork alone. Under these circumstances, she adds in some simple movement like raising the arms up on the inhale and “floating” the arms down on the exhale. “Sometimes I use imagery such as asking them pick a color they like. As they inhale the color gets brighter and with the exhale it gets dimmer,” she says. “In all, I am trying to get them to focus on one thing and just stay with it. This is usually quite effective.” Breathwork in yoga is known as pranayama, and can different techniques can be stimulating or calming, depending on what you choose. Pranayama benefits can include stimulating your body’s “rest and digest” parasympathetic nervous system if you choose breathwork like nadi shodhana. A regular hatha yoga practice, including a yoga nidra sessions, are shown to increase anxiety levels, particularly in people who are most anxious. “I think having a practice you can consistently fall back upon — whether it’s yoga, meditation, connecting with the outdoors — in both good times and bad is the great comfort that we humans can provide for ourselves,” Sedgwick says. “When we do this, we are then calm, nurtured and available to do good for others. All that good comes back full circle and makes life truly beautiful.” To read the original article click here. To read more from Dr. Axe click here.

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How Breathwork Can Help Heal Trauma & Reduce Physical Inflammation

AHA Publisher — Mon, 21 Dec 2020 08:00:38 +0000

Dr. Will Cole via Dr. Caroline Leaf – Take a deep breath. Chances are you feel a lot better. While many of us recognize that we feel better after taking a deep breath, not a lot of us understand why we do. But the thing is, the mind-body connection is very real and as a functional medicine practitioner, it is my job to bridge the gap between mental and physical health. Breathwork is one tool that has been utilized over the years to naturally bring awareness back to the present moment while also tangibly alleviating stress, anxiety, and a variety of other health problems. What might seem like a new-age practice, breathwork actually has a lot of scientific evidence to back up its use in the wellness world. Let’s take a deeper look at how breathing can play a role in elevating your overall health. What Is Breathwork? Breathwork is a type of practice that involves intentionally changing the way that you breathe through a variety of controlled practices. There are many different ways to practice breathwork, each designed to achieve their own unique outcome. Breathwork can also be a very spiritual practice with roots in a lot of yogic traditions. However, breathwork has been utilized by many in the natural health world regardless of their religious or spiritual beliefs. Benefits of Breathwork 1. Improves lung health Deep breathing exercises can help maintain healthy oxygen levels but they also expand your lung capacity similarly to exercise. This can be especially important during cold and flu season and for older populations who are more susceptible to pneumonia and other lung problems. 2. Lowers blood pressure Your vagus nerve travels from the base of your brain down into your abdomen and researchers suspect that deep breathing stimulates the vagus nerve. This is important considering activation of the vagus nerve has been shown to help lower blood pressure and heart rate. 3. Calms inflammation Breathwork has been shown to have some incredible anti-inflammatory capabilities. Studies have shown breathwork can decrease pro-inflammatory cytokines such as TNF-alpha and IL-6 along with an increase in anti-inflammatory cytokines such as IL-10. 4. Reduces stress Your vagus nerve also influences your parasympathetic nervous system (PNS) which is responsible for restoring balance in the body after periods of stress. By stimulating that through breathwork you are increasing parasympathetic tone while also lowering cortisol levels – the body’s stress hormone. 5. Helps you refocus Under stressful conditions, breathing gets shallower, which further perpetuates stress and anxiety. Breathwork brings you back to the present moment by allowing you to pause so you can refocus on the situation at hand in a calmer state. 6. Aids in PTSD recovery Certain types of breathwork practices such as diaphragmatic breathing have been shown to be an effective treatment for PTSD long-term. Types of Breathwork While there are a lot more breathwork practices you can do, these are three of my all-time favorites for their specific benefits. These are great beginner practices to help you get started if you are new to breathwork. 1. 4-7-8 breathing 4-7-8 breathing is incredibly simple and you can do it anywhere such as while you’re cooking or at work. To start, breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. This type of breathing has been shown to: Reduce asthma symptoms Reduce fatigue Bolster stress management Reduce hypertension Reduce anxiety Reduce aggressive behavior Improve migraines 2. Box breath Also known as square breathing, this more forceful breathwork practice became popular with Marines and athletes for its ability to help you feel relaxed while still giving you a boost of energy. Start by inhaling through the nose for 4 seconds, hold your breath for 4 seconds, exhale from your mouth for 4 seconds, and end by holding your breath for 4 seconds. You will repeat this four times. 3. Diaphragmatic breathing Many people don’t realize that in healthy lungs, the diaphragm does most of the actual work when breathing. Therefore it’s important to focus on strengthening your diaphragm for optimal lung health. To practice diaphragmatic breathing, lie flat on the floor with one hand on your chest and the other on your stomach. Breathe in through your nose for 2 seconds, making sure your stomach expands rather than your chest. Next, purse your lips and exhale for 2 seconds while pressing on your stomach. Repeat a few times. Breathwork is a great tool to incorporate into your daily routine since it can be done anywhere without any expensive equipment. Tune into your body and let your breath calm your mind while improving your overall health. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Train Your Mind to Fight Off Stress & Viruses

AHA Publisher — Thu, 22 Oct 2020 07:00:48 +0000

Dr. Caroline Leaf – If anything, this year and the global COVID-19 pandemic has shown us that so much is out of control. Yet there is still reason to hope! Even though we cannot always control what happens to or around us, we can control how we choose to react to the circumstances of life. In this podcast (episode #216) and blog, I speak with the incredible “Iceman” Wim Hof about his new book The Wim Hof Method, the power of mind management, how cold exposure and deep breathing can improve our mental and physical health, ways to protect your body against viruses, how to train the brain to overcome any obstacle, and more! Although it may not seem like it, many aspects of our lives are in our willful control. Everyone can influence, at will, their own biology and lifespan through directed mindfulness and good lifestyle habits like deep breathing. In his book, Wim Hof points out how research has shown that within just 8-9 weeks you can lengthen the telomeres in your DNA through mind work and healthy lifestyle choices, which can have a positive effect on your health and longevity! No matter what happens or what will happen, you are in charge of the moments of your life! You are capable of so much more than you have ever thought possible. The power we have within us is unreal. Wim Hof teaches people how to start harnessing this power naturally through the three pillars of his method: 1. Mindfulness: Through the power of intention, you can direct your biochemistry and genetic expression and become happier, stronger, and healthier. You are a thought alchemist! However, this is something that needs to be practiced daily. Mind-management is a skill that needs to be taught and developed from youth—it is a lifestyle, not a one-off thing. As you self-regulate your thinking daily, you change the way you function for the better. Always remember, you are the owner of your own mind. Don’t focus so much on the external world that you forget about the power you have within you. You can awaken this power at any time! 2. Cold exposure: Cold exposure (like taking regular cold showers) helps boost the cardiovascular system, which increases blood flow, oxygen levels and the availability of nutrients, so we are better able to have energy to think and live well. 3. Deep breathing: Based on research, Wim Hof has shown how deep breathing, mindfulness and cold exposure helps with mood regulation, which can strengthen our mental resilience and help us combat depression and anxiety. The adrenaline rush from deep breathing also resets our biochemistry, putting the brain and body into a state of good stress and preparing you for positive action. Deep breathing can help make stress work for you and not against you. Top-down regulation through mind management and deep breathing creates neurological pathways in the brains that harness your stress mechanisms to help you deal with the ups and downs of life. Deep, intentional breathing can also help boost the immune system by better fueling the cells of the body and helping it fight off pathogens, which is especially important as we enter flu season during a global pandemic! In fact, as Wim notes, deep breathing may even increase the white cell count in our bone marrow, helping us combat illnesses like cancer (when paired with other treatments). Wim Hof has an amazing free app that can help you learn how to make deep breathing, mindfulness and cold exposure a daily habit, so check it out! He also has a free mini-class online. To read the original article click here. For more articles from Dr. Leaf click here.

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Your Lung Function Is an Important Predictor of Health and Longevity

AHA Publisher — Fri, 11 Sep 2020 07:00:33 +0000

Lori Alton via NaturalHealth365 – Since none of us are immortal, the impulse to estimate how many years we might have left is perfectly natural. But, what is the most accurate predictor of lifespan? Some studies have focused on factors such as telomere length, while others have examined levels of important antioxidants like glutathione. But, it turns out that het biggest clue to longevity is your lung function. In fact, a peer-reviewed study supports this point of view. And, with COVID on everyone’s mind, we thought this a very important topic to discuss. So, today, we’ll focus our attention on how lung health is directly connected to our ability to live a long, healthy life or not! Health ALERT: Limited Lung Function Can Have Severe Consequences Lung capacity is defined as the maximum amount of air the lungs can hold, while lung function involves the speed with which you can inhale and exhale. Lung function also involves how efficiently your lungs oxygenate the blood, while at the same time removing carbon dioxide. Both lung function and lung capacity can be measured by a spirometry test. Also known as a pulmonary function test, spirometry measures the lungs’ forced vital capacity (FVC), which involves lung size and exhalation capability, and the FEV1 (forced expiratory volume) which measures how much air can be exhaled in one second. When lung capacity and function are limited, less oxygen enters the bloodstream, cells and tissues – resulting in shortness of breath, reduced endurance and decreased cardiorespiratory fitness. Because limited lung function causes the heart to work harder, this can lead over time to heart failure and heart attacks. Other adverse effects include impaired metabolic and digestive functions, problems with cognition and memory, increased inflammation and heightened susceptibility to respiratory infections. Study: Poor Lung Capacity Can Double Your Risk of Premature Death In a 29-year study published in Chest, the peer-reviewed journal of the American College of Chest Physicians, researchers assessed the pulmonary function of 1,194 adults ranging in age from 20 to 89. After adjusting for factors such as age, body mass, blood pressure, education and smoking, the team found that lung capacity was strongly related to all-cause mortality in both men and women. Men with the poorest lung capacity were a shocking 2.24 times more likely to die from any cause than those with the highest capacity, while women were 1.81 times more likely to die. Concluding that lung capacity and volume is a “strong and independent predictor of both all-cause and disease-specific mortality,” the researchers suggested that this could be used as an important tool for general health assessment. By the way, this is not the only study linking lung capacity with lifespan. In an earlier investigation known as the Framingham study, researchers found that people with generous lung volume were healthier and lived longer than those with limited lung capacity. Warning: Too Many People Experience Poor Lung Health as Early as Age 30 As with so many other body functions, lung capacity declines with age. Lung tissue becomes less flexible, the diaphragm muscle becomes weaker, and the rib cage may contract, leaving less room for lungs to expand. In fact, Dr. Adrian Draper, a respiratory consultant at Spire St. Anthony Hospital, reports that lung capacity at age 60 may be only two thirds of what it was at age 30. In addition, diseases such as COPD, asthma and pulmonary fibrosis (scarring) take a toll on lung capacity. Conventionally speaking, lung function can’t be improved. However, the Lung Health Institute reports that lung capacity – the amount of air available to be used – can be. Increasing lung capacity can provide a wealth of health benefits – including better immune defense against disease, accelerated wound healing, sharpened focus and concentration, improved digestion and more efficient elimination of waste. Simple Lifestyle Choices Can Improve Lung Capacity If you still smoke, quitting is the single most important thing you can do prevent and combat COPD and increase lung capacity. If you have tried to quit without success, don’t beat yourself up – but don’t give up. Many ex-smokers report that it took several attempts before they achieved success. As excess fat can push on the chest and interfere with lung function, it can be helpful to shed pounds if you are overweight or obese. In addition, you can support healthy lung capacity by avoiding allergens, environmental toxins, secondhand smoke and dust. Remove dust and vacuum frequently – using a HEPA filter. The Lung Health Institute recommends jettisoning household objects – such as drapes and tablecloths – that may act as “dust catchers,” and washing bed sheets regularly at high temperature. Bypass chemical air fresheners in favor of scenting your home with essential oils, and substitute organic cleaning products for harsh cleaners. And, of course, a good indoor air filtration system is a powerful weapon against toxins and pollutants. Breathing exercises and techniques – including coordinated breathing, deep breathing and diaphragmatic breathing – can also help restore lung capacity. You can find some suggestions here. Vitamin D – which is antioxidant, anti-inflammatory and immune system-boosting – can be a boon to pulmonary function. Studies reveal that people with COPD who accompany standard rehabilitation measures with increased vitamin D intake show improvement in their ability to exercise. As always, check with your integrative doctor before supplementing. Physical exercise can be highly beneficial for improving lung capacity. Experts recommend interspersing low-intensity activities with high-intensity exercise for maximum benefit. However, before beginning any exercise routine, consult your integrative doctor to work out a program that is safe and effective for you. (Note: This is especially important if you suffer from COPD). Finally, you can promote relaxation and manage stress naturally with techniques such as biofeedback, acupuncture, guided meditation and yoga (which helps with both breathing and relaxation). The key point is this: with the right lifestyle choices and techniques, you have the power to help your lungs tell the story of a longer, healthier life. Take action today and enjoy the results. Sources for this article include: NIH.gov, LungInstitute.com, Mirror.co.uk To read the original article click here. For more articles from NaturalHealth365 click here.

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The Surprising Benefits of Cold Showers

AHA Publisher — Mon, 03 Aug 2020 07:00:53 +0000

Lori Clarkson via NaturalHealth365 – A cold shower is often a first-world annoyance in western societies. Now, many are voluntarily turning their taps as cold as they can in the name of “wellness.” There are a few crazy fads out there, many with no-scientific backing, but cold water immersion isn’t one of them. Cold showers are proven to have a wealth of evidence-backed benefits. The Leading Research That Put Cold Showers on the Map in the Natural Health Community Nutrition, movement, and quality sleep are the pillars of health. How does the discomfort of an ice-cold shower fit into that? Cold water immersion has gained popularity because of the incredible research undertaken on “The Iceman.” Wim Hof (well-known as “The Iceman”) is the king of ice-baths, breathing techniques, climbing up mountains shirtless, and swimming under ice-sheets in the arctic. Now, he teaches other people how to build resiliency in both cold water and life circumstances. He claims that his method will increase immunity, reduce stress, increase your willpower, and lose weight. But how much of this is embedded in science? No doubt, some of the stuff he has done appears “crazy.” Scott Carney, an investigative journalist who debunks “gurus” similar Hof, attended one of Wim’s retreats in Poland. He turned from cynical reporter to raving fan. In fact, he ended up climbing Kilimanjaro with Hof, wearing just a bathing suit, within two days. A feat that would usually kill you from hypoxia. The Benefits of Cold Water Immersion Backed by Science The science behind Hof is quite remarkable. He wanted to prove to the world that you can control your autonomic nervous system through breath and cold water immersion. The researchers injected Hof with endotoxin, dead bacterias designed to invoke a flu-like immune response. Medical experts were expecting Hof to experience fever, chills, and headaches. He experienced none of these flu-like symptoms. Could he be superhuman, or can anyone control their immune system? Conventional methods are not working. So, researchers are now looking at natural health methods for chronic diseases. One of the natural health methods being studied is cold-water immersion. In a clinical trial where participants had 2 to 3 cold showers for 5 minutes each session, there was an increase in endorphin levels. In America, depression affects at least 10% of the population (reported, but there are likely many more). It’s clear that antidepressants aren’t working for everyone, we need to make it clear to more people that these natural remedies will help. Are you feeling sluggish in the morning? It’s no surprise that a cold shower will wake you up quickly. Your stress hormone, cortisol, should start kicking in as the sun rises and wake you up. If you’re a slow-starter, get your hormones working for you faster. A cold shower will increase your alertness, blood pressure, and respiratory rate. It’ll also increase your immunity. In a study of over 3,000 people, cold showers of 30-90 seconds resulted in a 29% reduction in sick days. Athletes have been utilizing the benefits of cold exposure for years. Ice baths reduce pain and recovery time for active people. Wim Hof’s results are inspirational, but you don’t need to take it to the extreme to gain the benefits that the cold will provide. Just five minutes in a cold shower a few times per week will reduce depression, increase focus, and increase your immunity. And it doesn’t take any more time in your busy schedule to get started. How to Get Started for Those Who Like it Hot Most of us aren’t committed to spending hours in the snow barefoot. It can be dangerous and downright crazy for beginners. Luckily most of the research undertaken proves that all you need is a few five minute cold showers per week to reap these benefits. Five minutes is a long time in the cold shower if you’re new to this. Here’s the best way to get started for beginners. Ease into it. Jumping straight into a cold shower is a shock to your system. Start on a lukewarm temperature, then slowly get colder. Don’t put your head under the water for too long. If you’ve sipped on your green smoothie too quickly, you will have experienced brain freeze. Cold showers can be a shock to your brain also. In fact, losing consciousness in the shower can have fatal consequences. Duck your head under the water occasionally at a rate that is achievable for you. And, do not forget to breathe. Most people hold their breath when engaging in a challenging activity. Conscious breathing will give you more oxygen, which your cells need to function. That’s why your personal trainer instructs you to exhale on the concentric phase of your exercises. That same is true for your cold shower. When you breathe into it, you’ll energize your body, and the cold will become easier to manage. The surprising benefits of cold showers are undeniable. We are almost always in our “comfort zones,” which is not always contributing to a healthier and happier community. Enjoy the undeniable benefits of cold water immersion by stepping into the short-term discomfort of a cold shower today. Sources for this article include: Sciencedaily.com, Wimhofmethod.com, Sciencedirect.com, Medicalnewstoday.com To read the original article click here. For more articles from NaturalHealth365 click here.

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