The #1 Master Tip to Reduce Stress

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Hi everyone, this is Dr. Ryan Shelton
thanks so much for tuning in today to our channel. Dedicated to educate you on
health and wellness. Today I want to talk about one of my favorite subjects and
offer you my number one master tip on how to relieve and reduce stress and
we’re going to get into the science of that. Now first of all there’s a difference
between stress-ORS stressors and stress. Stress-ORS are things that happen in
life or chemicals that were exposed to or foods that we eat that cause an
emotional and physiological response called stress now when it comes to
stress we know that it is related to all kinds of chronic disease and that’s why
we need to try to to grab a hold of it and take care of it.
When it comes to stress, physiological and emotional response is based on the
nervous system and based on hormones. So hormones can contribute to stress but
today we’re going to talk about the nervous system and how we have a
powerful tool to grab a hold of stress by the horns and eliminate it completely
if we wanted to. And the cool thing about this tip is it’s something that you do
thousands of times a day, it’s called breathing. Now let’s talk
about why breathing is so important, the nervous system has two branches in
general, the musculoskeletal which helps us move and the autonomic that takes
care of the unconscious processes such as breathing and heart rate and
respiration and basically everything that occurs from here all the way down
to the pelvis. The autonomic nervous system, now the autonomic air system, has
two branches as well the sympathetic and the parasympathetic. And here’s the deal
with stress, so this sympathetic nervous system is the fight-or-flight it gets us
revved up we’re feeling stressed out. When it is tuned in and and motivated
the parasympathetic is the calming branch of the nervous system and it’s
controlled majorly by something called the vagus nerve. Now this is the cool
thing about breathing the vagus nerve, you can actually
have ahold of consciously and mediate things like respiration rate, like blood
pressure stress hormones that that the sympathetic nervous system churns out
and produces but the cereth parasympathetic nervous system does not.
Now let’s talk about this in a little more detail to cool studies so one was
done at the Juilliard School of Music where they use deep breathing exercises
before performance and what they found was that the individuals who perform the
deep breathing exercises actually could grab hold of that vagus tone and
stimulate parasympathetic and diminish the sympathetic nervous system the
fight-or-flight and cause things like emotional withdraw and cause things like
stress and cause things like anxiety and depression and insomnia so the study at
the Juilliard School of Music showed that there was a better perception of
safety. And they performed better during their performance if they engaged in
deep breathing exercises before their performance they were, they had, better
coping skills they were better able to problem-solve compared to those
musicians who did not engage in the deep breathing exercise a really cool study.
The second study I want to talk about is from Zen meditation practitioners so in
just practicing for 10 minutes a day the scientists showed that they could change
their physiological response for up to 24 hours so things like heart rate,
asthma, abdominal pain, pro-inflammatory cytokines produced in the body, blood
pressure, anxiety, and mental focus. So practicing deep breathing just 10
minutes a day finding a place to schedule it in your daily routine, 10
minutes a day can change how your body responds for 24 hours.
Emotions are not solely a phenomenon within the brain they’re also composed
of body responses a physiological response that they include autonomic and
behavioral responses. And respiration or breathing has a unique relationship to
emotion with the primary role of respiration concerns metabolism and
homeostasis, but breathing is the one inlet that you have when you take
control of your breathing, when you take control of that vagus nerve, you can even change entire pathways, nervous system pathways and
hormonal pathways within the body. The respiratory control system is not just
reflexive, it’s smart it learns and it has memory, the respiratory system
listens to and carefully remembers how previous stimuli affect breathing
respiratory memory is laid down by adjusting synaptic connections in the
brain so when you take time to breathe you’re changing the plasticity of your
brain, you’re changing how your brain works, you’re changing the neurological
pathways you’re changing the hormonal pathways, in your body. I love deep
breathing, there are many techniques, a favorite one of mine is what I call that
eight one and four so just making sure that you’re in a quiet place and it
doesn’t have to be quiet for that matter you can do it in a in a chaotic place
but making sure that you’re either sitting or lying down I like to put my
my hand on my abdomen just to make sure that I’m using all of the muscles of
breathing and respiration and making sure that I’m getting a full belly
breath inhaling for eight seconds making sure I’m pushing out that belly rising
the chest for all eight seconds pause for a second
and then exhale for four seconds so that 8:1 and 4. Powerful powerful breath is
powerful. There are many other breathing techniques but it can change not only
how you live today but how you live in the future.
I also worked with some researchers to develop a stress supplement and it’s
called meditation in a bottle, contains beautiful wonderful herbs and amino
acids to help relieve stress and when combined with the breathing techniques
it’s it’s a powerful one-two punch. Thanks so much for tuning in today.
Make sure that you like the channel. Make sure that you subscribe to notifications,
make sure that you share with your friends and loved ones. Stress is a
killer and you can control it with something as simple as breath.
Thanks so much! I’m doctor Ryan Shelton.


One Response

  1. Dr Shelton's Zenith Labs

    December 6, 2019 10:18 am

    What do you do to reduce stress in your life?

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