Is there something you’re doing, approximately 600 or more times each hour that may be getting in the way of optimal health? In fact, this behavior that is often unconscious, may be aggravating current health concerns.  Take a minute and write these three words on a sticky note: “Lower and Slower”.  Place this note where you’re bound to see it several times a day.  Now click on this link to read why.  http://peperperspective.com/2014/09/11/a-breath-of-fresh-air-improve-health-with-breathing/

P.S.  Regarding Figure 2 included in Dr. Peper’s article, Peg suggests maintaining a “Don’t try this at home” approach. 

Hopefully you have a regular routine for getting your cardio workout in, whether it is walking, jogging, biking, swimming, boxing, an aerobics class or your other favorite calorie burn.  The cardio workout you may not know about is typically done sitting or lying down.  Little energy is expended and you will not “feel the burn.”  Yet, your heart will reap the benefits.  Accompanying fringe benefits can include improved sleep and lung function, a boost to the immune system, decreased inflammation, increased cognitive function, better blood pressure and an enhanced sense of well-being.

 Tell me more, you say?  Medical researchers at The Cleveland Clinic studied the effect of biofeedback stress management on heart muscle function.  Subjects with a diagnosis of heart failure were taught to regulate their breathing pattern in order to balance their autonomic nervous system and improve heart rate variability (the variability of the time between heartbeats).  Results indicated improved quality of life, along with reversal of biological changes in the heart tissue.  Here's a link to an article describing the study, if you'd like to read further.  http://www.prweb.com/releases/2013/4/prweb10623837.htm.

 Respiratory training is a key part of biofeedback.  Take a look at this “before and after” printout showing the effects of slow, effortless diaphragmatic breathing on the heart.  You can see the rhythms of the heart begin to align with the rhythm of the breath.  Many health benefits accompany this “cardio-respiratory synchrony” and the improved heart rate variability that typically results.  Learning to achieve this, along with deep muscle relaxation, hand warming and the release of negative thought patterns can make for a happier, healthier you.  What better way to celebrate the 50th anniversary of American Heart Month.

Follow this link http://www.coloradoan.com/usatoday/article/2513655?odyssey=mod_sectionstories to find an article in today’s Fort Collins Coloradoan, “Stressed? Businesses count on it”.  Written by Bruce Horovitz with USA Today, many options for stress reduction are presented.  The array of possibilities includes electronic gadgets, apps, spiritual retreats, yoga, massage, relaxation drinks and comfy massage chairs.  

An inexpensive suggestion for stress relief is offered by Robbie Blinkoff, managing partner of Context-Based Research Group in Baltimore.  His advice?  “…Sit still for 10 minutes every day and breathe...” 

Well that’s easy enough. 

Unless you’re like some of us who keep our stress response turned on most of the day, and sometimes, into the night.  Maybe you’ve tried and it went something like this: “Ah, this is nice…I really don’t have time, but I’ll just sit here and close my eyes for a few minutes...(breath)…hmm, maybe I should move my phone a little closer in case someone is trying to reach me…there that’s better…(breath)…I wonder if I remembered to push send on that last email.  I really need a response from them soon…(breath)…Just relax, it can wait 10 minutes…(breath)…Gosh, why is it that I can never relax.  I’m trying, but everything feels so tense…Just breathe, they say…(breath)…I feel a little hungry.  I wonder what I should have for dinner tonight.  I probably need to run to the store.  Don’t forget milk…(breath)…and we’re out of coffee…(breath)…maybe that’s why I can’t relax.  I shouldn’t have had that last cup of coffee…”  

The internal dialogue can be relentless and sometimes the goal of relaxation is not achieved.  
 
That’s when biofeedback can help.  When your body’s responses are visible on the monitor screen, you can SEE what is and isn’t relaxed.  During your training sessions, you will be guided to release tension that you may not have otherwise been aware of.  You may learn that your typical breathing pattern doesn’t actually create a relaxation response.  A more
effective breathing technique can be learned and practiced.  The persistent mind chatter can be quieted.  

Once a relaxation response is attained, you will be asked to memorize this feeling.  With practice, you can re-create this sensation of true relaxation, without biofeedback equipment.  When stressors arise in your everyday world, you’ll have the tools and techniques to deal with whatever comes your way.  

P.S. If insomnia plagues you, deep relaxed sleep is possible.