Cyclic sighing, also known as physiological sigh or double inhale, can be a great way to help relieve stress and anxiety.
A research study by Stanford Medicine put people into four groups and asked them to practice mindful meditation, or one breathing exercise: box breathing, cyclic hyperventilation or cyclic sighing, for five minutes a day for 28 days. The study found that even though they all helped, cyclic sighing has the most impact.
The breathing techniques help activate the parasympathetic nervous system, responsible for resting and digesting, so heart rate slows, blood pressure drops, and digestion is improved, which helps the body and mind relax.
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Doctor Jo shows you three simple chest stretches to get your muscles loosened up if you have tight chest muscles or sore pectorals (pectoralis) from a workout.
When it’s hard to take a deep breath, it can often be from tight chest and pec muscles from poor posture. These simple breathing exercises should help open up the chest area to help you breathe better.
Core exercises are very important to have a healthy and stable back as well as the whole body. The core is not only the front, sides, and back of the trunk, but it is also the pelvic floor. When first starting core exercises, it is best to try modified ones first and then progress to harder movements as the core gets stronger.
Vagus nerve stimulation uses gentle electrical impulses to stimulate the vagus nerve. The vagus nerves control our parasympathetic system (resting and digesting) by sending signals to the brain to release calming neurotransmitters.
Finding the perfect mattress can be difficult. Some people like firm mattresses, some like soft mattresses, and some like them in between. Since people often ask me what mattress I sleep on, here's a 1 year follow-up to the Back Science Mattress I currently sleep on.
This seated stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
When the pectoralis (pec) muscles are strained, overused, or even tightened due to bad posture, it can cause chest pain and tightness. These easy chest pain relief techniques should help, but it’s always important to check in with your doctor if you are having chest pain to rule out any serious conditions.
If you're a Retail Worker and you stand all day, that can put a lot of stress on your body, especially your back, neck, feet, and hips. These stretches and exercises are great for retail workers, teachers, factory workers, or anyone who stands a lot throughout the day.
Chair yoga can be great for anyone, especially those who have to sit most of the day for work or other activities.
