Wellfie Wednesday Tip #109: Enter Blue Mind Relaxation

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Happy Welffie Wednesday! Welcome back! This week is brought to you by Diana (@DianaKlatt). 

     Ever wonder why the ocean is so alluring? Our affinity to water is hardwired. I mean, we are in fact greater than 60% water, so that makes sense. Enter Blue Mind, a theory that states that the brain innately reacts positively to water(1). According to Wallace J. Nichols, a marine biologist, when we are near or in water our minds fall into a mildly meditative state. Being immersed, near, in, or under water can lower stress and anxiety, decrease heart rate and breathing rates, increase your sense of well-being, and increase levels of happiness! No wonder we are so captivated by water!

     Sounds a bit like forest bathing, right? Yes, but there is a difference. When we look out into water our visual field is simplified: you see the water and the horizon. Your other senses are also simplified, such as your auditory input becoming honed in on the soothing sounds of water. These simplifications add up to create a meditative state that allows you to tune out the noises of the rest of the world. Not only does this help with relaxation but also by de-cluttering of your mind, which can stimulate greater creativity.

  • Scenery: Removing visual distractions such as those from living in busy cities or from constantly looking at bright screens allows for your eyes to relax. The simplicity of water meeting horizon also removes the visual overstimulation we are often inundated with in our day-to-day lives.

  • Sound: Ocean waves have a very rhythmic pattern that they follow as they crash into the shore (check out the video below to listen). The repetitive and subtle sounds help to relax the body and creates an internal rhythm that is soothing.

  • Smell: The fresh air you breath in at the ocean (sea spray) is filled with negative hydrogen ion-charged particles, which absorbs oxygen and neutralizes damaging free radicals as well as helps to balance serotonin levels.

     So if you’re looking for a way to get in the ultimate relaxation before summer is over, think about heading to a large body of water! If you’re afraid of water don’t worry, you don’t have to get in, sitting at the edge provides similar relaxing effects.

Video of ocean waves for a bit of relaxation from your computer
 

And below are some ocean pictures I’ve taken that you can use if needed.

12 Apostles, Australia

12 Apostles, Australia

Cape Cod, MA

Cape Cod, MA

Bodega Bay, CA

Bodega Bay, CA

Vernazza, Italy

Vernazza, Italy

     Thanks for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt) and keep the wave of healthy change going!

-WW Crew

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1. Nichols WJ. Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do.

 

 

 

Wellfie Wednesday Tip #76: Get Your App On! (Breathing/Mind)

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Happy Wellfie Wednesday! This week is brought to you by Patrick (@TheFuelPhysio).

This tip was inspired by a recent twitter feed, as many things are. I won't go into the many health benefits of deep breathing, meditation, and mindfulness. Check out a past tip (#39: Just Breathe) for some info though. The following are iPhone or android apps that can help you start with practicing meditation, mindfulness, or beep breathing, each with its' own unique features. 

  • Headspace - Guided Meditation and Mindfulness
  • Breathe Deep - Personal Assistant for Breathing Meditation, Pranayama Breath, and Ujjayi
  • Universal Breathing - Pranayama
  • Prana Breath: Calm & Meditate
  • Paced Breathing - Includes a vibrating cue feature
  • Stop, Breathe, Think - Guided Meditation and Mindfulness
  • Buddhify - Modern Mindfulness for Busy Lives

I don't have any personal bias for any of these, I'v heard several positive things for each of them. So find which one works best for you. Enjoy!

Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellness Wednesday Tip #39: Just Breathe

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     Welcome back! Happy Wellfie Wednesday! This week’s tip comes from a guest health promoter, Ali Hartman (@alihartmanSPT), a DPT student at Winston-Salem State University. Her tip involves something we do ~23,040 times per day, yet rarely notice we are doing it—BREATHING! We know that breathing is an essential activity to keep our body alive, allowing oxygen to enter and waste to be eliminated (seventy percent of waste is eliminated from your lungs just by breathing!)(2). But what we often don’t consider is that beyond the “basics,” breathing can have a VAST array of incredibly beneficial effects inside our body, and is a powerful tool we can learn to leverage in our daily lives to improve our health and wellbeing!

     Deep breathing has been cited as one of the easiest ways to improve your mental and physical health.(3) Deep breathing practices have been around for thousands of years, and go by many names, such as “diaphragmatic breathing,” “belly breathing,” and “paced breathing” to name a few. Numerous parts of the body are affected by deep breathing including the heart, brain, lungs, muscles, digestive system, immune system, and nervous system.(3,4) Research is showing that it may even affect our gene expression!(4) Check out the infographic below to see seven awesome effects of deep breathing!(5) 

     Many of the positive effects of deep breathing are mediated through strong connections to our nervous system, particularly the parasympathetic nervous system, which is in charge of the “rest and digest” processes in our body. Through this connection, deep breathing can help reduce stress, anxiety, depression, and pain while improving mood, energy, and focus. It can help lower our blood pressure, improve sleep quality, aid in proper digestion, and improve the immune response in the body. Additionally, it can help regulate cortisol, curbing the negative effects that occur when too much of this “stress hormone” is released. The list of benefits goes on and on! Some physicians have even found deep breathing to be a helpful treatment tactic for certain conditions such as asthma, heart failure, COPD, PTSD, depression, and anxiety.(1,3)

     If you want to hear more about the healing powers of breathing, check out this TEDx Talk with Max Strom, author of “A Life Worth Breathing”. He’ll unravel more of the benefits of breathing, and walk you through a simple “do anywhere” breathing exercise at the end! https://www.youtube.com/watch?v=4Lb5L-VEm34

     Now that you know the benefits, you may be wondering “So…how do I do it?” Check out this video to walk you through the “how-to” of deep breathing: https://www.youtube.com/watch?v=0Ua9bOsZTYg

     There are a TON of awesome (and free!) breathing apps that can help you get started as well. A few favorite freebies are:

  • ·       “Breathe Deep” (very simple and easy to use)
  • ·       “Essence”
  • ·       “Simple Habit” & Breathe2Relax (for more guided breathing)

     So take a few minutes to “just breathe” today! The excellent news is that the research shows it doesn’t take long—as little as 30 seconds of deep breathing can have positive effects! Sprinkling short bursts of deep breathing frequently throughout your day has been found to be especially beneficial, with a good goal to work towards of at least 10-20 minutes total each day. Start small and work your way up, your mind and body will thank you!

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag the WW crew members (@PBernerSPT, @Eric_in_AmERICa, @AaronPerezPT, @fitnerdaimee, @DianaKlatt) and keep the wave of healthy change going!

- WW Crew

References:

1.      Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I—Neurophysiologic Model. The Journal of Alternative and Complementary Medicine,11(1), 189-201. doi:10.1089/acm.2005.11.189

2.      What You Never Knew About Breathing: Fun Facts. (2016, September 29). Retrieved March 13, 2017, from https://lunginstitute.com/blog/never-knew-breathing-facts/

3.      Reddy, S. (2015, January 26). Breathing for Your Better Health. Retrieved March 14, 2017, from https://www.wsj.com/articles/breathing-for-your-better-health-1422311283

4.      Cuda, G. (2010, December 06). Just Breathe: Body Has A Built-In Stress Reliever. Retrieved March 14, 2017, from http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

5.      Gregoire, C. (2013, August 09). How Changing Your Breathing Can Change Your Life (INFOGRAPHIC). Retrieved March 14, 2017, from http://www.huffingtonpost.com/2013/08/09/breathing-health_n_3696302.html