QUANTUM LEAP PHYSICAL THERAPY DECEMBER 2024 NEWSLETTER
Welcome to my monthly newsletter! I hope to share inspiration and useful information to help you live your best life! During these winter months, it can be more challenging to take care of ourselves. Some of us are running around frazzled, others of us are lonely, and all of us can use ideas to help ourselves stay healthy. Travel and large gatherings also put us at greater risk of catching colds and flu.
Breathing techniques are powerful tools that can be used easily during this season and every day because we are always breathing anyway! However, while we may be breathing, sometimes the way we breathe can contribute to less than optimal physical and mental health. Here are some breathing pearls of wisdom to keep you healthy and foster peace this winter.
1. Breathe through your nose. This is very important because the nose filters, warms and purifies the air we breathe. Nasal breathing also promotes diaphragmatic breathing and a greater state of calm. To make sure you are breathing through your nose, keep your lips completely and gently together. If you struggle to breathe through your nose, I would recommend using a Navage and also practicing the nasal clearing exercises as shown here by my mentor, Patrick McKeown, international breathing expert: https://www.youtube.com/watch?v=1IWWcyk3_jk
2. Breathe low, light and slow. Many of us breathe into our upper and front chest. This type of breathing can increase our anxiety, fatigue and even impact sleep disordered breathing. You often hear people recommend taking a deep breath. I prefer the term low breath, meaning breathing low into the lungs and using your diaphragm muscle for your inhale. We do not want a big breath, but rather a slow, low breath into the lower lungs. Try paying attention to where you are breathing by placing a hand on your chest and on your lower ribs. If you feel a lot of movement in your upper hand, you are breathing too much into the upper chest. Just by noticing where your breathing is occurring, you can make a change. If you struggle to move your breath lower, I have many strategies to help with this. It can be challenging to unlearn upper chest breathing that has become habitual.
3. Calm asthma, stress and anxiety with Mini Small Breath Holds. This is an exercise that I use and have had many clients use successfully. I use this if I am anxious or stressed. I also use this lying in bed if my nose is stuffy when I am trying to fall asleep or if my asthma is starting to be symptomatic. Here is my favorite youtube for this exercise: https://www.youtube.com/watch?v=y-VRRDnCldU&t=1s
4. Breathing meditation by Patrick McKeown. Finally, I’d like to share this wonderful breathing meditation by Patrick McKeown. I sometimes use this lying in bed to sleep or sitting in the middle of the day to bring relaxation into my day. https://www.youtube.com/watch?v=BvOg_4ZvfFo&t=10s
I hope you find these resources helpful during this season and adopt them year-round because the way we breathe can have a profound impact on our health and wellbeing.
I wish you all peace, comfort and joy during this holiday season!
In Health,
Dr. Heather McWilliams, PT, DPT, MS
Certified Buteyko Breathing Instructor
P.S. Gift Certificates to Quantum Leap Physical Therapy are a wonderful gift for the holiday season! Myofascial release, craniosacral, visceral manipulation, singing bowl vibration sessions and so much more!
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