Relaxation Breathing for Stress and Anxiety

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Years ago, a young mother and wife of only 28 years found herself suffering from frequent, debilitating panic attacks. She began experiencing heart palpitations, nausea, sweating, and overwhelming fear. Professionals told her she had a panic disorder. It was a situation relaxation breathing had a major impact on.

Her mental issues had started in college, where she experienced both anxiety and depression. The stress resulted in frequent migraines and gastritis, which led to the development of a hernia. She tried medications which had no effect, and according to one medical professional, they exacerbated her condition. However, a relaxation breathing exercise class had, at the time, helped her gain back her life.

Ten years later, however, the disorder had returned, and she decided to engage in the same exercises that had previously led to a full recovery.

Once more starting with a special kind of relaxation breathing called adrenal breathing, designed to support healthy adrenal function, she soon marked a definite improvement. Although unaware of it at the time, she was not only relaxing her muscles but her sympathetic nervous system as well. She started feeling more at peace, and with this, all areas of her life were impacted positively. She became non-judgemental, mindful, more accepting, and had a higher tolerance to stress.

Her anxiety attacks had led to her becoming bed-ridden, but with the help of adrenal breathing, she became healthy, mentally balanced, and able to spend quality time with her husband and children.

Benefits of Adrenal Breathing

Very few of us actually think of our breathing. It is an automatic response. In Western medicine especially, relaxation breathing, or adrenal breathing, is not given the attention and recognition it deserves. Many people unknowingly breathe abnormally. This kind of unhealthy breathing can cause problems especially for those battling adrenal fatigue and its myriad symptoms, including anxiety attacks.

In normal breathing, three sets of muscles are involved. These are the intercostal muscles, abdominal muscles, and the diaphragm. All breathing is guided by the nervous system, especially the somatic and autonomic nervous systems. Even if you consciously decide not to breathe, your body automatically takes over with these connected systems. The autonomic nervous system regulates itself and is not controlled by the somatic nervous system, which you have conscious control over. The autonomic nervous system regulates your heart rate, for example. However, by consciously regulating your breathing, you can influence your heart rate, because breathing is connected to both these system. Deep, slow breathing slows down the heart rate.

By regulating your breathing, you are influencing your autonomous nervous system. This function of adrenal breathing is very beneficial for those in the advanced stages of adrenal fatigue where anxiety is a common symptom.

The Link Between Panic Attacks and Adrenal Fatigue

AFS and Relaxation breathing

A panic attack can be linked to a reaction in your sympathetic nervous system. The sympathetic nervous system and the parasympathetic nervous system both form part of the autonomous nervous system. The sympathetic nervous system (SNS) releases adrenaline when your body is under stress and goes into ‘fight or flight mode’. The parasympathetic nervous system (PNS), on the other hand, sees the body’s internal rest and relaxation functions. When physically active, the SNS causes the smooth muscle of the airways to relax, allowing more air into the body. During times of less activity, these muscles contract slightly, narrowing the airways, resulting in shallower breathing as less oxygen is needed in order to cope.

When your body perceives a threat, the sympathetic nervous system triggers the adrenal glands to produce hormones to deal with the situation. When this happens, a number of changes take place in your body:

  • Heart rate increases
  • More glucose is produced
  • The stomach’s digestive function is reduced
  • Pupils dilate
  • Muscles contract
  • Less saliva is produced

In other words, your body goes on red alert to fight, run away, or otherwise deal with the problem.

Under normal circumstances, this reaction is of short duration. When the threat has passed, hormonal production and the other reactions associated with a threat return to normal.

Prolonged stress, however, can have devastating effects on the body. The constant production of cortisol by the adrenal glands means your body is in a constant state of heightened readiness. This, in turn, causes the adrenal glands to try to produce even more cortisol, and adrenal fatigue sets in. The adrenal glands become overworked, and you suffer from burnout.

Typical symptoms associated with Adrenal Fatigue Syndrome (AFS) include, amongst others:

  • Panic attacks, anxiety, depression
  • Allergies and food sensitivities
  • Blood sugar issues
  • Heart palpitations
  • Constant fatigue
  • Skin problems
  • Hair loss
  • Diarrhea or constipation
  • Trouble coping with everyday life issues

Although Western medicine treats most of these issues separately by means of medications, many people feel that this does not work or that the medication actually compounds the problem. Natural medicine, on the other hand, focuses on the underlying cause and solving it.

One of the ways in which many people are able to help themselves when dealing with panic attacks and anxiety issues is by means of relaxation breathing exercises :

Beginning Relaxation Breathing Technique

Techniques for relaxation breathing

Sit or lay down somewhere quiet where you will not be interrupted:

  • Breath in slowly, filling your lower lungs with air, then filling your upper lungs. There’s no need to overfill your lungs; just breathe in a slow, relaxed manner.
  • Imagine an elliptical shape that expands as you inhale and narrows as you exhale.
  • Let the air out slowly, focusing on relaxing the muscles in your shoulders, neck, and face as the air moves out of your body.
  • Repeat ten times.

Once you’ve practiced this adrenal breathing exercise, you can try it anytime and anywhere. It is best practiced a few times a day.

The Burbur Herb: A Natural Detox for Your Body

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Burbur is an herbal extract from a plant. This herb comes from the leaves of a South American plant typically found in Peru. The scientific name for it is Desmodium Molliculum. This particular herb has been called by various names over the years including beggar lice, hard man, hard stick, strong back, and manayupa. It also has many other names in different languages. Burbur grows to be about 3 feet tall containing foliage and purple flowers. It also produces fruit. The leaves of this plant are used to make the burbur herb supplement.

The burbur herb is primarily used for detoxification purposes. It has been known to be quite successful at aiding the detoxification of the kidneys, liver and lymphatic system. There are many other uses for this herb which includes the treatment of inflammation, viruses, gastritis, malaria, parasites, kidney stones and allergies. In the United States, burbur is also sold in an energy drink that you can get over the counter on the front page.

Here are some other main uses of the Burbur Herb:

  • A Blood Purifier
  • An Anti-inflammatory
  • Internal Tissue Response Support
  • A Sedative
  • A Treatment for Tumors
  • A Ground Matrix Detox Support

About Burbur Detox

The burbur herb supports the proper, normal flow of lymph throughout your body and it eliminates toxins caused by die-off. A die-off of bacteria or fungi in the body produces metabolic waste that is hard for the body to rid itself of and can overwhelm your liver. This herb is quite popular with those who have fungi issues or issues with tick-borne pathogens (Lyme disease) to aid them in detoxifying and help with their her symptoms.

The Herxheimer reaction or ‘herxing’ is the reaction of detoxification in the body due to die-off. It happens when the bacteria from Lyme disease begin to die-off. As the body begins to detox it can cause flu-like symptoms such as headaches, body aches, sweating, chills, vomiting, and nausea. By taking this herb when you start herxing, it can keep lymph flowing naturally, aiding the body in eliminating the toxins caused by die-off. Also, if you take burbur daily, studies have shown that it can help prevent the Herxheimer reaction. There are also beliefs that due to the chemicals, bacteria and other toxins found in the environment and our bodies, taking burbur daily can prevent or ward off serious health issues that can arise.

How To Take Burbur

  1. Take the bottle of the burbur detox extract and place approximately 8 to 10 drops of it into a glass and add 4 oz of water.
  2. Stir the entire mixture well and let it rest for 1 full minute.
  3. Next, drink the mixture.
  4. For daily use, do this three times a day after meals. (If using for a specific reason the frequency may be different).

Those with sensitive or weak bodies should seek professional advice before starting any type of detoxification process. Certain conditions or medications could cause complications to your body. It is always a good idea to talk to a professional before trying an alternative medicine regime.

Adrenal Fatigue Syndrome And The Burbur Herb

Adrenal fatigue syndrome (AFS) is considered an adrenal gland condition that relates to stress both mentally and physically. Adrenal fatigue https://www.drlam.com/articles/adrenal_fatigue.asp syndrome consists of many symptoms including:

  • Fatigue
  • Lethargy
  • Anxiety or feeling anxious
  • Trouble concentrating
  • Low thyroid function
  • Brain Fog
  • Irritability from stress
  • Insomnia
  • Gastritis
  • Lyme disease with an intolerance to medication
  • Low blood pressure
  • Hypoglycemia
  • And many other symptoms

Often times the onset of adrenal fatigue is slow. However, if you do not relieve the symptoms of this disorder, it can be very debilitating and harmful to your body. Detoxing can be a very good resource for your body. As stated earlier, the burbur herb is useful for detoxification purposes, as well as other medicinal regimes. In order to understand detoxification and AFS, we have to understand the function of the adrenal glands. The adrenal glands are the body’s natural stress reliever. These glands produce cortisol which helps reduce stress in the body. However, if we are under more stress than our bodies can handle, the adrenals cannot keep up with the production of cortisol and thus adrenal occurs.

Cortisol and Burbur Herb

Cortisol has an effect on liver function whether it is at a low or high level. Studies have shown that high levels of cortisol from the adrenal glands being over-stimulated can result in fatty liver disease. Lower levels of cortisol, typically from AFS can slow down the liver allowing toxins to build. This is why detoxification can help your liver and remove toxins. When your liver is not functioning properly, especially those with adrenal fatigue syndrome, the liver does not properly regulate energy sources and often times this leads to physical fatigue. If you suffer from AFS, detoxification can help improve your liver function. Also, if you suffer from Lyme disease and AFS, burbur detox can be a great help to you.

Keep in mind though that overusing or not using detoxification methods properly can cause stress on your liver and could increase adrenal fatigue syndrome symptoms. If you are unsure of how to properly detox with burbur or any other herbal remedies, be sure to talk to a specialist who understands adrenal fatigue because hurting your liver can cause other major issues. It’s also important to know that if you suffer from AFS, your body may not detox as well or the same as someone who does not have AFS. Typically, when detoxing you should be drinking plenty of water daily. It’s recommended that if adrenal fatigue is a concern, to drink water with a little bit of salt in it to keep up your body’s balance of electrolytes.

What You Need to Know About Adrenal Fatigue

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No one can deny stress is everywhere in our world today. And that stress affects all of us. Fortunately, our bodies have a built-in mechanism for dealing with the effects of this stress. The unfortunate fact is the amount of stress and the fact that it keeps on coming into our lives can overwhelm this protective mechanism. One of the results is frequently adrenal fatigue.

The Mechanism for Dealing with Stress

Your body’s mechanism for handling the stress that comes into your life begins with the hypothalamic-pituitary-adrenal (HPA) axis. Stress stimulates a cascade of hormones that stimulate each component of this axis to secrete other hormones to help you deal with stress. One of the most important hormones is secreted by your adrenals, called cortisol.

Cortisol is the stress-fighting hormone. Ideally, once the stress is gone, your adrenals return to a normal resting state and the amount of cortisol needed by your body is not as much as when you’re under stress. Cortisol is always needed to an extent in your body for processes such as keeping your blood sugar at normal levels, keeping inflammation down, not allowing your immune system to get overly active that can possibly lead to autoimmune conditions, helping with keeping blood pressure regulated, as well as dealing with stress on a daily basis.

However, with unrelenting stress, your adrenals are constantly bombarded with the demand to secrete more cortisol. At some point, this demand becomes too much, and you can develop adrenal fatigue. This is the point at which your adrenals are no longer able to produce sufficient cortisol, and a condition called Adrenal Fatigue Syndrome begins.

In the beginning, the symptoms of adrenal fatigue are vague and often not noted or addressed by conventionally trained medical professionals. If left unaddressed, these symptoms continue to increase in severity until in the last stage of the condition, sufferers may be completely debilitated.

But there are ways to successfully deal with adrenal fatigue. Medical professionals who are knowledgeable about this condition know that there are supplements for adrenal fatigue, can suggest adrenal fatigue vitamins, and help the individual gain knowledge about adrenal fatigue nutrition needs.  

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What Are Some Signs and Symptoms of Adrenal Fatigue?

  • Gaining weight around the middle of your body and not being able to lose it
  • Food cravings, such as for salt and sugar
  • Increased susceptibility to infections, colds, and flu
  • Increased difficulty with PMS, irregular periods, or irregular bleeding during periods
  • Feelings of fatigue even after sleeping for several hours each night
  • Feeling better for a little while after eating
  • Difficulty concentrating, feel like your brain is in a fog
  • Lack of energy leading to a struggle to get things done
  • Low body temperature
  • Hypoglycemia

From this short list of possible signs and symptoms, you can see how conventionally trained medical professionals might miss an accurate assessment of adrenal fatigue.

A Better Way to Assess and Address Adrenal Fatigue

As mentioned before, conventionally trained medical professionals typically either miss this condition or simply treat the symptoms rather than underlying causes. A better way to deal with adrenal fatigue is by using the NeuroEndoMetabolic (NEM) stress response model.

This model says there are six inter-related organ systems in your body. These systems, or circuits, determine how you deal with stress. The six circuits are the cardiotoxic, hormonal, inflammatory, metabolic, detoxification, and neuroaffective circuits. Because they are inter-related, what happens with one circuit when stress strikes affect one or more of the other circuits.

Knowing how these circuits work individually and together allows medical professionals to adequately assess and address your symptoms of adrenal fatigue. This knowledge will also allow these professionals to follow the effects of adrenal fatigue vitamins and the supplements for adrenal fatigue they use in remediation efforts.

Stages of Adrenal Fatigue

Adrenal fatigue progresses through four stages if left unaddressed. The symptoms that appear at one stage get worse with succeeding stages and can lead to more serious symptoms along the way.

Stage One. This is also called the alarm stage. Here, your body is sounding the alarm that the stress you’re undergoing is beginning to take hold and cause difficulties. This is the stage when your body begins its strong response to stress. A cascade of hormones floods your body. ACTH increases and DHEA decreases while your adrenal glands are called on to secrete cortisol and epinephrine or adrenaline. During this stage, you typically can continue routine activities.

Stage Two. It is at this time that your adrenals begin responding to the increasing demand for cortisol and are not able to keep up. Gradually, the amount of cortisol available decreases, while the amount of ACTH remains high. You begin having difficulty going to sleep and awaken frequently during the night. You begin feeling anxious and irritable. Feelings of fatigue increase, but are handled fairly well with a nap.

Stage Three. Here, the relatively mild symptoms experienced in stage two become chronic and slightly worse. Mild to moderate fatigue becomes your constant companion in phases A and B. Your body is unable to maintain its homeostasis and more severe symptoms appear. You may go into phase C where severe fatigue is constant. Anxiety becomes more prevalent. You begin feeling ‘wired and tired’, meaning you feel fatigued but also jittery and unable to relax and sleep. In phase D of this stage, your symptoms are very severe because your body is going into a protective mode for survival.

Stage Four. This is the stage in which your adrenals are simply not functioning. Your body begins breaking down. You have reached the point of debilitation in which you may become bedridden. The ultimate end point of this stage may be death.

Adrenal fatigue is a very real medical condition. One in which the symptoms are vague in the beginning but can become very serious if left unaddressed. This condition must be adequately assessed and addressed early in order to prevent its progression to debilitation and death.

Easy Office Exercises You Can Start Today

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With desk jobs and office work on the rise, stress caused by a lack of activity is also on the rise. It can seem nearly impossible to move around and burn those extra calories while working at an office job and this can make it difficult for many individuals to stay healthy. But here’s the thing, there are actually many office exercises that can be performed at your desk. These exercises not only help make you more healthy but can also help you deal with stress. Stress, as you likely already know, is the leading cause of adrenal fatigue treatment.

Use these exercises to boost your overall health and promote synchronicity in your NeuroEndoChromatic (NEM) stress response network.

So let’s loosen up a bit and dive into some great exercises that will help you stay in shape while you power through the day.

Before You Exercise

Always keep in mind practicing good ergonomics, which is perhaps just as important as exercise for maintaining your health while working in an office job. Proper ergonomics can prevent inflammation of the wrists and back, allowing your NEM network to focus on other issues. Proper posture can also prevent injury while you perform the amazing workout below. Remember to always:

  • Adjust your chair to a height that causes the least amount of strain on your neck and back while allowing your feet to remain flat on the floor.
  • Keep your lower spine against the back of the chair.
  • Ensure the top third of the screen is above eye level since this will help you to avoid hunching while you work.

These simple steps will help you more easily sit up straight and prevent other injuries like the dreaded carpal tunnel syndrome.
Alternatively, you could opt for a standing desk. This is perhaps the best way to remain active while at work. Standing desks aren’t just a fad and are an excellent way to ensure you are at least somewhat physically active throughout the day.

9 Useful Desk Stretches

Office exercises you can use

OK, so let’s get started with some simple stretches. These office exercises are easy to perform and will get you warmed up for the more intensive workouts that follow.

Reach for the Stars

From a seated position, ensure you are sitting up straight, interlace your fingers, and stretch your arms upwards toward the sky. Hold for a few seconds and release.

Take a Look Around

This one couldn’t be any simpler. Turn your head to the right and look over your shoulder. Hold for a few seconds. Then repeat on the left side.

Neck Stretcher

Similar to the last stretch, sit up straight and drop your right ear towards your right shoulder, you don’t have to go all the way. Hold for a few seconds. Then repeat on left side.

Neck Roll

Gently bring your chin down towards your chest and roll your head from one side to the other.

Open Heart

Bring your hands behind your back and press your palms together. Sit up tall as you firmly press your hands against your spine. Hold for around ten seconds the original source

Here’s What You Need to Know About Adrenal Fatigue and How to Treat It

Because of the dynamics surrounding daily life today, stress is ultimately unavoidable. Stress can come from various aspects of your life, including your career, relationships, finances, and family. Essentially, stress should not be a big deal. However, when stress becomes chronic, it poses greater risks to your health. In fact, it leads to adrenal fatigue.

Adrenal fatigue refers to a condition characterized by one’s adrenal glands becoming overworked or overstimulated due to continuous stress. Over time, chronic stress can cause your body to have an inconsistent level of the stress hormone cortisol in the bloodstream. There would also be a significant imbalance of other hormones in the body since the adrenal glands produce a great number of them. This, in turn, affects all your body’s other functions, causing a significant deterioration in your quality of life.

Today, it is estimated that at least 80 percent of Americans are suffering from adrenal fatigue. The problem is there is still not much that everyone knows about this condition. One has to gain a better understanding of this adrenal problem in order to figure out how to best prevent it and what can be done to remedy it if you already have adrenal fatigue.

Adrenal Fatigue Treatment

Causes of Adrenal Fatigue

Adrenal fatigue is caused by stress, whether it occurs internally or is triggered by your environment. To understand this better, here is an overview of what causes the body to be chronically stressed to the point that your adrenal glands suffer:

Emotional Stress

Emotional stress is perhaps, one of the most common causes of adrenal fatigue. You can experience great emotional stress due to various situations. It can be anxiety over a big upcoming event in your life. It can be your feelings towards your work environment and/or your boss. It can also be due to anxiety you are feeling after just having a baby.

Whatever the reason is, emotional stress can eventually take its toll on your body if you don’t take necessary steps to manage it. When you are constantly stressed over something, your adrenal glands find themselves continuously reacting to your situation by producing more cortisol. In the end, though, your adrenals will no longer be able to produce enough cortisol to keep up with your demands. This triggers adrenal fatigue.

Dieting

What many people don’t realize is that dieting can be particularly stressful for the body. When you significantly decrease your food intake in order to lose weight, your body essentially becomes stressed out because it finds itself unable to get enough energy from food. In fact, one study conducted by the University of California and University of Minnesota found that putting a person on caloric restriction results in an increase of cortisol output in the body. In addition, the act of monitoring calories daily was also perceived as a significant stressor among participants.

Toxic Pollutants and Chemicals

Aside from emotional stress and dieting, exposure to hazardous pollutants and chemicals can also stress the body. In fact, a recent study conducted by Dr. Haidong Kan at the Fudan University in Shanghai, China found that breathing in some dirty air can cause stress hormones to increase in the body. The research also added that this may explain why prolonged exposure to pollution and toxic chemicals has been linked to conditions like stroke, heart disease, and diabetes.

Now that you are more aware of what causes adrenal fatigue, it’s time to discover both adrenal fatigue symptoms and treatment.

Adrenal Fatigue Symptoms

Adrenal fatigue tends to manifest itself in various ways. Generally, the most common symptoms include having a high level of fatigue, difficulty in waking up in the morning and being unable to manage further stress. Aside from this, you may also suffer from lightheadedness, body aches, low blood pressure and depression.

Adrenal Fatigue
Available Treatment for Adrenal Fatigue

Now that you know what symptoms to watch out for, it’s time to discover remedies that you can try to prevent adrenal fatigue or even stop it from getting worse. You can also consult with your physician and nutritionist before trying any of these to make sure that you don’t have any intolerance or sensitivity to any particular supplement or food.

Eat healthier

You should incorporate more foods into your diet that promote good adrenal health. These include nutrient-rich superfoods such as fermented foods, olives, coconut, avocado, free-range turkey, free-range chicken, wild salmon, seaweed, nuts, and seeds. On the other hand, it’s best to avoid sugary foods. That’s because when the body consumes more sugar, it triggers the adrenals to produce more cortisol and insulin just to process it. Essentially, sugars can stress the body even further.

Supplement with the proper vitamins and minerals.

Aside from eating right, you also need to make sure your body is getting enough of the right amount of vitamins and minerals daily. These include B vitamins, which supports energy production and metabolism. There’s also magnesium that has been shown to help reduce both stress and anxiety.

Take a more positive outlook on life.

There are cases when an adjustment in outlook greatly helps alleviate any stress or anxiety that you may be feeling. Be more positive about the situation your facing so that you don’t end up triggering a stress response from your adrenal glands.

At the moment, there is no clear medical treatment for adrenal fatigue. However, there are medications available, which can help stop any excess hormonal production in your body. If you are considering this type of treatment, however, it is best to consult with your physician first so that they can also advise the proper medication dosage for you.

Adrenal fatigue may be a serious problem, but that doesn’t mean it cannot be relieved. Minimizing any symptoms that you may have started with taking a conscious effort to veer away from stress. After all, when you’re less stressed, you become more relaxed, happier and less likely to suffer from adrenal fatigue.

Article Summary:

Many people might not realize they may already be suffering from adrenal fatigue. This condition is characterized by overworked adrenal glands due to chronic stress. It’s best to understand adrenal fatigue better to be able to relieve it effectively.