Video

Transcript

hey dr berg here in this video we’re

going to talk about the relationship

between your breathing and stress okay

there’s two things going on you breathe

in and you breathe out what happens when

you’re in a stress state

your breathing actually changes

to

a more forceful inhalation but a very

shortened

exhalation

and if there’s any doctors watching

you may have studied this already and

it’s part of the nervous system called

the autonomic nervous system that’s

basically the system that is automatic

and it’s called

two parts one is the sympathetic which

is the activation or activation of

reaction to stress states and that would

be the breathing in

and then the opposing which is the

parasympathetic nervous system so if

you’ve never heard that word before

don’t worry about it but all that means

is the system of the nervous system it’s

the part of the nervous system that

relaxes you helps you sleep it helps you

breathe out

uh exhale and when you’re exhaling

you’re releasing carbon dioxide and

you’re breathing in you’re you’re

pulling in

oxygen okay so you have this constant

thing going back and forth

but when you experience chronic stress

what happens is this whole breathing

thing changes now breathing is

involuntary and voluntary so in other

words you don’t think about breathing it

just automatically happens or you can

think about and actively voluntarily

breathe in and breathe out but in a

stress state

it your you’ll you’ll kind of fall into

this breathing pattern that’s more like

this

it’s a shortened exhalation with a kind

of a desperate

inhalation you’re trying it’s called air

hunger you’re trying to breathe in to

try to balance out

this the stress state and

what you need to know is that during

chronic stress states you’re going to

develop a lower oxygen in your tissues

and a buildup of co2 also so we have the

state where you’re kind of starving for

air so you’re constantly trying to get

oxygen

and that’s why

when you do exercise like high intensity

it’s very bad for stress states much

better exercise would be a long walking

where you’re

not inducing a stress state you’re

getting a lot of oxygen in and you’re

releasing a lot of co2 out

but i want to talk about the chemistry

of what happens during stress in

relationship to your breathing

you start losing

certain

acids over a period of time so it goes

out to the urine so if you ever check a

person when they’re in massive stress

their ph of their urine is always way

way too acid but what happens is the

blood starts going the opposite starts

becoming too alkaline so we get this

thing where you might

think that you’re too acid but really

you’re too

alkaline

and there’s a lot of false information

about this too on oh you have to

alkalize or die or everyone’s too acid

whatever but that’s true and false you

the question is what part of your body

is too acid or too alkaline but in a

stress state

you will tend to have an acid urine but

your blood is really too alkaline now

what does that all mean that means that

without that

correct ph in your blood

you will start losing the ability to

regulate oxygen into the tissues that’s

why when you climb stairs you might get

out of breath easily that that’s why

when you climb stairs your muscles

especially the leg muscles might get

heavier

that means that you also have an

inability to mobilize

minerals specifically calcium so the

calcium doesn’t go in the muscles that’s

why you get cramping that’s why it’s

hard to relax at night

that’s why you might get tetany or

twitching on the left eyelid

like that or you could even get an

irregular heartbeat

because the calcium is needed to

regulate the heartbeat

so there’s so many things that can occur

with the nervous system

with the muscular system with the oxygen

system

with the ability to sleep

all that is inhibited just by having

this

altered ph because you’re not able to

regulate

the balance of carbon dioxide and oxygen

from simple breathing but taking it back

earlier it’s a stress state

okay so now what are we going to do with

all this all right we’re going to show

you a tool

that you can use

on a regular basis to train

your breathing in a way to induce a nice

relaxed state okay so this is a great

tool because you can voluntarily control

your breathing in a certain pattern to

totally undo and reverse this process

okay so this is something you can

practice before you go to bed in the car

after a stress event

so here’s what you want to do

there’s a i developed a little piece of

a software and you could click down

there and get access to it on a link

right down on the bottom page there

and when when you click that link it’s a

simple

little ball that goes up and down

uh like a little leaf that goes open and

closes and it has synchronized music to

it either ocean wave or music to train

your body to breathe in a certain way so

what is that

trained method or timing pattern well

first of all it’s a five second

exhalation

with a one second pause and a

five-second inhalation with a one-second

pause so what you’re going to be doing

is just timing your breathing and you

can just watch this little leaf open up

and then pause and then close and

breathe with it and it’s

self-explanatory so i’m going to show

you how that works so you’re going to be

sitting there in relaxate or driving and

you’re going to be like breathing in

five seconds in

so you’re going to go slowly pause a

second

breathe out for five seconds

pause for one second

now just so you know

you want to

breathe through your nose not to your

mouth and you want to breathe through

your stomach not from your upper chest

so i recommend put your hand on your

chest and your stomach to practice this

so you can literally push your stomach

out

as you suck in the air through the

diaphragm slowly

five seconds in pause one second

and have the stomach push the air out at

a five second exhalation with a one

second pause okay

so you wanna make sure your clavicle up

here doesn’t move so we want to breathe

in because if you’re breathing through

the chest it’s a lot more stressful so

you want to breathe in

breathe out through the stomach okay

five seconds in five seconds five

seconds out and you will find over a

period of two three four even five

minutes your whole nervous system is

gonna start to relax you’re gonna be

able to go to bed a lot faster i do this

every night before i go to bed that’s

how i do as i practice the breathing and

it puts me right out within about

probably two minutes

so

get access to this tool it’s a free tool

you can use at any time and practice

this until you can develop a pattern of

it and i really think it’s going to help

reduce your stress and and help you

sleep a lot better i hope you enjoy this

i’ll see you in the next video