What’s In A Breathe?
Breathing; It sounds so simple, but are we doing it right?
Common breath holding patterns (not good) include:
Chest Breathing
Reverse Breathing/Paradoxical Breathing
Collapsed Breathing
Hyperventilation
Dyspnea.
This could lead to:
Chronic tension in upper body, neck, shoulders, back, and jaw
Anxiety, increased stress response (heart disease, hypertension)
Lack of circulation in abdominal area leading to indigestion, heartburn and bloating
Greater difficulty learning movement because basic pattern of breathing (movement) can be upside down
Confused or disoriented state of mind
Learning breathing techniques can assist with energy throughout the day, a calmer state for focusing, managing pain, and easier movement for the body.
Nose Breathing Versus Mouth Breathing:
Through the Nose: air is warmed and humidified, cleaned of dust particles, and cleaned of bacteria
Through the Mouth: more air in during intense physical activity, when trying to inhale quickly, for techniques requiring the deepest exhalation possible, greater ability to vary air flow
What is Normal Respiratory Rate?
Neonatal 30-60
Early Childhood 20-40
Late Childhood 15-25
Adult 12-16
Hyperventilation:
we may not recognize we’re doing it unless it’s in the extreme form. It can be subtle and chronic, and usually happens with chest breathing. As a result, you lose too much CO2...which is necessary for maintaining the right mixture of acid and alkaline, an essential balance for proper cell metabolism (respiratory alkalosis). That can cause marked alterations in the rates of chemical reactions in cells.
Conditions that may be related to hyperventilation:
fatigue
exhaustion
heart palpitations
rapid pulse
dizziness
visual disturbances
numbness
tingling in the limbs
SOB
yawning
chest pain
stomach pain
muscle pain
cramps
stiffness
anxiety
insomnia
nightmares
impaired concentration and memory
Diaphragmatic Breathing, Restorative Yoga, and Meditation are great ways to incorporate good quality breathing. Want to know more? Email us!
Entering Our New "Normal" - After COVID
As shelter-at-home comes to an end and all 50 states are finding ways to open up, we’re facing a new “normal” that will take some getting used to.
New York is currently not opening back up just yet, we’re hearing of possibly opening back up in June, the wait continues. New Jersey has decided to start opening back up in small increments starting with Parks and Golf courses for passive recreation (fishing, hunting, boating, canoeing, hiking, walking, running or jogging, biking, birding, and horseback riding). Picnic areas, playgrounds, exercise stations and equipment, chartered watercraft services and rentals, swimming, pavilions, restrooms, and other buildings and facilities, such as visitor centers, interpretive centers, and interior historical sites remain closed. This past Monday, NJ also started opening non-essential businesses for curbside pick-up, moving into stage two with expanded retail, outdoor dining, indoor dining at reduced capacity, limited personal care and possibly museums and libraries. NY Counties north of the city are starting to do the same. With this new phase comes some concern with how to go about this safely, especially those with little ones, or older adults.
Some quick basic info (CDC):
The virus spreads person to person in close contact, typically within 6 feet contact secondary to Respiratory Droplets. Meaning, via cough or sneezing.
My blogs report scientific based data that has been backed up by research or trustworthy associations. What I find important is to educate the public on not only understanding the nature of the virus, but also to reduce anxiety about how to deal with this re-entering phase.
Our immune systems are built on introducing our bodies to germs and bacteria. Without doing so, we reduce our abilities to fight infection. The take-away from this is, (some) germs are good! The quarantine has reduced our immune system to come in contact and fight germs/illness, so small increments of going for walks and slowly increasing exposure is best for those without symptoms. Of course, if you are sick or have symptoms please stay home and take precaution. But fear and anxiety will be one of the biggest barriers to living healthy lives post-covid.
To help with anxiety- breathing exercises, yoga, and meditation are great outlets. Many small businesses are offering virtual classes, including Smply Therapy in the near future! Also, Peloton, and CycFitness has been offering free packages on their app for a short period of time.
As we open up, the CDC recommends:
Facial Coverings are necessary for entering stores and places where there will be close contact to other people because you don’t know someone elses pre-existing conditions that may make them at increased risk for respiratory distress if infected.
It is always recommended for you to wash hands for 20 seconds. I’ve worked in hospitals and rehab settings that require training on hand washing, so this is always a precaution for caring for your community, and those members that have chronic illnesses. Think of this as a world-wide Hand Washing In-Service for reducing transference of illness. If washing hands is not an option, hand sanitizer with at least 60% alcohol is recommended.
Avoid touching eyes, nose, and mouth. This is good practice for nail biters, and those with acne prone skin like mine.
And lastly, please don’t wear facial masks or coverings if you’re by yourself at home, driving, or anywhere alone where there are no person-to-person contact. Reduced airway may be unsafe for long periods of time.
If you happen to get sick; treat it as any other illness, contact/stay in touch with your doctor, most people that contract COVID-19 have a mild illness and can recover at home. Don’t leave your home, contact your local pharmacy (support local small businesses!) and ask them about delivery. Rest, and stay hydrated. Use over-the-counter medication as needed (consult your doctor), such as acetaminophen to reduce symptoms.
*Seek Medical Attention if:
You have trouble breathing
Persistent Pain or Pressure in chest
New Confusion
Inability to wake, stay awake
Blue color lips or face
Some of these symptoms may feel real if you’re feeling anxious about having the virus. With the shift in routine and the lack of social interaction, our mental health may be compromised. For precautionary measures, if you're feeling unsure if you’re having trouble breathing, you can purchase a Pulse Oximeter to make sure your Oxygen level is in the normal range- above 95% for those without pre-existing respiratory illness. If it dips below 93%, the CDC recommends supplemental Oxygen for those with COVID-19. Basically, if your Oxygen level % Saturation dips below 95%, contact your doctor.
If you’re worried about a loved one that you don’t live with, utilize video calling platforms like Facetime, Zoom, Skype to check up on them. But also stay calm, stay social, we need to take care of our mental health just as much as our physical health.
Any other questions can also be directed through my site! Feel free to email me at smplytherapy@gmail.com. You may also message us @smplytherapy on Instagram, or Facebook.com/smplytherapy/ !
References
https://www.washingtonpost.com/science/2020/03/31/coronavirus-human-connection-social-distancing/
https://genomebiology.biomedcentral.com/articles/10.1186/gb-2007-8-9-r189
https://pubmed.ncbi.nlm.nih.gov/20668659/
https://www.sciencedirect.com/science/article/pii/S2095254618301005
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/
https://pdfs.semanticscholar.org/0ec4/ca4cbefa851f3d078f83ea8ef61b4a623bf9.pdf
https://rightasrain.uwmedicine.org/well/health/hygiene-hypothesis