Yoga, Mindfulness and Benefits of Breath-work, revisited

I posted back in November 2015 about my personal journey with yoga. I started off with videos and home practice in 2007 and the personal changes that have occurred since then, through integration of classes with others, following the direction of personal yogis (who may or may not practice yoga, but they're still inspirational trailblazers to me), are phenomenal. Crow pose is still my favorite - I have yet to master the ego.

Crow Pose - Bakasana



I produced and edited (very sloppily, I might add) an article about the benefits of yoga and mindful breath. I have edited and re-formatted it to be easier on the eyes, the heart, and hopefully -- your soul.

 

∞Yoga on, my friends. Yoga on.∞

 

Overview:

Yoga and mindfulness, by association, are based on the concept of integration of the mind-body connection; by keeping the practitioner mindful, this in turn reduces emotional responsivity to internal or external triggers. The result is a direct impact on physiological response to environmental stressors, which influences physical health, emotional health, and spiritual connectedness (for those interested in these benefits).

 

• Physical Stress Response includes:

     ■ Breathing: typically short and shallow when a person is stressed

           ►Increased CO²/ decrease O² effects:

               ○ CO² can induce: Visual disturbances - Headache - Reduction in reasoning ability - A sense of “air hunger” or dyspnea (asphyxiation); In other words, if a person "forgets" to be mindful of their breath, the body thinks it is choking to death; the reduction in reasoning ability suggests that yoga and connected breathing sequences would enhance reasoning ability, and consequently, decision-making capability.

     ■ Stress response and fatigue

            ►Increased cortisol levels -- the effects of this response include:

                    ○ Weight gain

                    ○ Decrease in immune system function

                    ○ Memory impairment

 

• Short-term "fixes"

       ■ Alcohol Use and Abuse (once-a-month bingeing to daily use)

               ►Short-term effect: decrease in perceived stress (the body continues to react as if stress level had not changed though; this is a cognitive change or an illusion the mind creates)

               ►Long-term effect: raised cortisol levels

       ■ Caffeine Use and Abuse (yes, you can abuse caffeine; it's now in the Diagnostic and Statistical Manual's latest version)

               ►Short-term effect: increases the perceived wakefulness of the consumer

               ►Long-term effect: raises cortisol levels

 

 ∞•∞•∞

"Short term pain, long term happiness;

Short term happiness, long term pain.

Which do you choose?

 ∞•∞•∞

 

Physical body benefits of yoga and meditation

•Body systems affected: nervous system, respiratory system, cardiovascular system, diabetes, cancer, immunity, and the list goes on.

 

        ■ Specific examples of effects of yoga and meditation on particular body systems and/or disorders:

                    ►Diabetes/Blood sugar

                          ○ Postures that stimulate the pancreas lead to renewed ability of pancreas to manufacture insulin and increased insulin sensitivity.

                               ∙ This suggests that we may benefit non-diabetic patients by increasing productivity and efficiency of the pancreas (which reacts when we eat) through yoga practice.

 

                    ►Sleep and Circadian Rhythm Processes

                           ○ Transcendental Meditation (TM): increases melatonin production (melatonin is often a supplement taken to enhance sleepiness, but is actually produced by the body naturally, if given proper rest and support)

 

                     ► Response time

                             ○ Meditation, in general, increases the speed of attention location/relocation (decreasing response time and increasing information processing efficiency)

 

                     ► Mind-body connection        

                             ○ Increase in the mind's ability to focus on the present (mindfulness)

 

 ∞•∞•∞

 

Definition and overview of mindfulness meditation

» "A family of self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration (Walsh & Shapiro, 2006, p. 228).”

 

»  Mindfulness meditation (in contrast to other forms of meditation) “has been shown to stimulate the middle prefrontal brain associated with both self-observation and metacognition (Cahn; Polich, 2006; Siegel, 2007b) and foster specific attentional mechanisms (Valentine; Sweet, 1999).”

 

∞•∞•∞

 

Empirically-supported benefits of mindfulness and regular yoga practice

 

 »  Emotional Regulation (based on Mindfulness-Based Stress Reduction treatment, or MBSR)

   ► Benefits

        a. Decreased reactivity to internal and external stimuli

        b. Interpersonal benefits

        c. Intrapersonal benefits (those that occur within the self and relationship with the self)

              › Studies suggest a detached frame of mind results from mindfulness practice, stopping the trigger-thought-craving-use cycle, which is the addiction cycle (sugar counts, too!)

              › If a “lapse” occurs (i.e., a “slip”), acceptance that is learned through practicing mindfulness regularly may reduce making a negative situation worse and may reduce the resulting shame/blame, which helps the person get back on track more quickly to recovery.

 

»  Clinical Research Studies

     1. University of Utah study; correlation between physical changes and yoga practice

          a.  12 yogis; 14 fibromyalgia patients; 16 healthy volunteers

          b.  Fibromyalgia patients tend to perceive pain with less stimulus than those without fibromyalgia; yoga and mindfulness practices are beneficial to these patients.

 

    

     2. German study performed in 2005 with 24 “emotionally distressed” women

          a.  Effects of yoga practice on stress, depression, anxiety; yoga practice two times per week at 90-minute sessions

               › Depression scores: improved by 50%

               › Anxiety scores: improved by 30%

               › Overall well-being: improved by 65%

               › Somatic complaints such as headaches, back pain, and poor sleep: higher resolution rate (no specific measurement available)

    

     3. Descriptive 2005 study, New Hampshire; inpatients, 113 participants with bipolar disorder, major depression, and schizophrenia

          a.  Short term positive effects: decrease in scores on tension, anxiety, depression, anger, hostility, and fatigue (during a Profile of Mood states) – (FYI: a state is changeable; a trait is static)

          b.  Improves quality of life for elderly, dementia caregivers, breast cancer survivors, epilepsy patients

    

     4. Sudarshan Kriya yoga (SKY): cyclical breathing study with 45 participants who were inpatient clients receiving treatment for depression

          a. Description of yoga "treatment"

               ∙ 30 minutes, 6 times per week for 4 weeks

                  ∙ The yoga group outcomes were compared to ECT and tricyclic antidepressant

                    ∙∙ Remission rates per group: 93% ECT; 73% antidepressant; 67% breathing

    

     5. Study of 60 alcohol dependent men; 1-week detox, 2-week SKY

          a. SKY group treatment compared to alcoholism treatment

               ∙ Results included:

                  ∙∙ A drop in depression scores: 75% in SKY group vs. 60% in tx group

                  ∙∙ Decrease in both cortisol and corticotropin (the chemical that “boosts” cortisol production) in the SKY group, but not in the treatment group

 

∞•∞•∞

 

PTSD and comorbidity with substance use and/or abuse 

Substance use is often accompanied by trauma; though it may not result in clinical PTSD (e.g., a diagnosis), but can have long-lasting effects that mimic this disorder due to the environment the user allows themselves to interact with to acquire and use and/or abuse drugs and alcohol.

There is a perception by the patient that past traumatic experiences are occurring in the here-and-now based on being triggered by cues that are similar to the original event (often flashbacks, loud noises or other environmental factors)

The traumatic memory is triggered more easily due to its storage in the short-term memory system.

 
Future research directions and implications for trauma-affected populations:

■  FACT:  20% war veterans are diagnosed with PTSD

    □ Disabled Australian Vietnam veterans with PTSD study; alcohol and antidepressants

        ·5-day course of: breathing techniques, yoga, stress-reduction education, guided meditation

        ·Pre-treatment ranking via CAPS (Clinician Administered PTSD Scale); this measure rates how severe the PTSD symptoms are

        ∙Post-tx ranking at 6 weeks and 6 months dropped from average of moderate/severe symptoms to mild/moderate while the control group (who remained on the waiting list) experienced no improvement.

■  FACT: Those who have a history of substance use and/or abuse also tend to have a history of trauma, either prior to or after his or her first episode of substance use.

    □ Mindfulness Study: MBRP (Mindfulness Based Relapse Prevention) 8-week group post inpatient/outpatient substance use treatment (n=168) versus TAU (treatment as usual) group

       · Outcome: lower rates of substance use per 4-month post-intervention period measures. This included lower rates of craving, increase in acceptance and mindful action.

 

 

 

REFERENCES

    ∙Harvard Health Publications, Harvard Medical School, “Yoga for anxiety and depression” (Harvard Mental Health letter), April 1, 2009. http://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression

 

    ∙Bowen, S., Chawla, N., Collins, S. E., Witkiewitz, K., Hsu, S., Grow, Marlatt, A. (2009). Mindfulness-Based Relapse Prevention for Substance Use Disorders: A Pilot Efficacy Trial. Substance Abuse, 30(4), 295–305. http://doi.org/10.1080/08897070903250084

 

    ∙Dartmouth Undergraduate Journal of Science, “The Physiology of Stress: Cortisol and the Hypothalamic-Pituitary-Adrenal Axis” (Posted by Michael Randall ’12), Fall 2010, http://dujs.dartmouth.edu/fall-2010/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis#.Vh6UAXpViko

 

    ∙Physiological Responses to Oxygen and Carbon Dioxide in the Breathing Environment, W. Jon Williams, Ph.D. National Institute for Occupational Safety and Health, USA NIOSH Public Meeting September 17, 2009, Pittsburgh, PA

 

    ∙Balaji, P. A., Varne, S. R., and Ali, S. S. (2012). Physiological

 

     Effects of Yogic Practices and Transcendental Meditation in

     Health and Disease. North American Journal of Medical

     Sciences, 4(10), 442–448. http://doi.org/10.4103/1947-2714.101980

  

►In progress (and taken word-for-word):

Practically speaking, you do your brain-body a lot of good. Among the benefits of TM:

• It’s the only meditation practice shown to lower blood pressure.

• The practice can help increase insulin resistance.

• TM is the most effective meditation technique to slow biological aging (my favorite!).

• It can also ease feelings of anxiety in people with anxiety disorders.

              • http://www.everydayhealth.com/columns/voices-of-experience/why-transcendental-meditation-works-stress-relief/?xid=nl_EverydayHealthLivingWithBipolarDisorder_20151122

 

∞   Yoga on, my friends. Yoga on.  ∞

 ©Nichol Elise 2015-2016, all rights reserved.

Navigating and Advocating in the Mental Health System

It's all connected.

Navigating the health system is tricky in a system that is disjointed. I initiated a referral for a neurologist for a family member in April 2014. We just got in to see the neurologist the end of September 2014. We like the doctor. She is professional, takes the time to explain the next steps, and is a strengths-based provider. We like that.

I won't be spending much time on the problems, as I am pursuing the solution. However, in order to put solutions into context, one needs to address what the problem is in the first place. Balance, my friends. It's all about balance.

Today is the MRI. From my layman's knowledge of what they're trying to rule out (and I've been googling way too much, mind you), MRI's typically rule in/out disorders that cause damage to the CNS (Central Nervous System: brain and spinal cord). Examples of these would be Multiple Sclerosis and brain tumor.

This is where my breathing and positive affirmations come into play. Spirituality and creative visualization are helpful as well. Some practitioners don't believe in the power of these things. However, coming from a place where only diligent rehearsal of what is going well, being grateful for what I/we have, and having hope (and letting others have hope for me/us when I/we couldn't)...these being the only things that have gotten me through my dark times... well, I am a believer. Stay tuned.

Perception is Everything

Ever heard of the old adage, "Life is 20% of what happens to us and 80% of how we view it"? Then this blog post is dedicated to you!

I've been exercising a bit more heartily lately (read: I've taken up jogging, again) and I've realized that listening to the same songs on my MP3 player over and over again is taking a toll on my morale. Frankly, if I can't lose myself in the music, then I start wondering why I'm moving a muscle at all and I start thinking about how I could be watching a movie or surfing the web, etc... You get the picture.

So, it's no surprise that ScienceDaily.com had an article for my perusing -- on the subject of how music changes our way of thinking. In fact, the study they carried out had participants seeing smiley faces where there were none. Click on the link for the details on the study. In a nutshell, participants perceived positive emotions in their environment simply by listening to upbeat music. Actually, this doesn't surprise me a great deal, but it still speaks volumes for why I want to update my playlist. If I can get into the groove of jogging simply by making my music experience more upbeat, then I'm on it! Excuse me, I've got work to do...

Exercise and the Presidential Active Lifestyle Award

Alright, so I've been hearing for YEARS that exercise is a great form of stress control, lowers your blood pressure, and is good for cardiovascular health.

I started a regular exercise program in 2004, and have been steady at it for at least 20 minutes a day (now it's more like 35-40 minutes a day) 5 days a week ever since. Here's a list of the types of activities I go for:

• Jogging
• Walking
• Stationary exercise bicycle
• Aerobics (purchased DVD or online at sparkpeople.com)
• Yoga

I'm feeling the itch to get into some more activities and am considering getting a gym membership. For the past 7 weeks, I've also taken on the President's Challenge which is to remain active for 5 days a week for 6 out of 8 weeks and I've succeeded at that and beyond! So, I'm ramping it up a bit: I'm going to go for the bronze award they have posted on their website (click the link above). I know this all sounds hokey and a bit cheesy, but for me, I need the motivation and if someone's gonna give me a pat on the back for doing what I normally do anyways, I'm all for it!

I challenge you to do the same. The site offers a great way to remain accountable and the awards offer motivation that normally isn't available. I'm psyched to exercise now because I know I get to log my progress somewhere. See what it can do for you! I gotta run... (no pun intended)

Studying, Stress and College Midterms -- separating myth from fact

Some strategies students have been employing for -- ahem -- centuries (I'd venture to guess) are actually not effective and may cause the already-present school stress to compound itself. According to about.com, the following strategies may trick you into thinking you're a good student, but in fact, cause more problems than they alleviate. Here's the highlights that do not work:

• Studying in an "all nighter" fashion
• Drinking excessive amounts of caffeine
• Cramming at the last minute
• Studying with friends you normally hang out with (duh)

So this mouse with a cane walked into a bar...

(*if I use any more sarcasm, I'm going to gag) 

Wow. Mickey's not lookin' so great these days. I wonder why? Could it be all that processed food and diet soda he's been eating and drinking lately?

According to a study published by the FASEB journal on sciencedaily.com (one of my fave websites, since Laura Freberg's blog introduced me to it), this looks as though that could be the case.

As in most research studies, the researchers used mice to find the correlation between junk food and particular results in the human body -- it's obviously meant to translate from the effects on mice to the effects on us, although it's also obvious that we are not mice and in order to find out the particulars of the study, I encourage you to find the research paper and peruse the "methods" section. What the researchers found was that the preservatives -- phosphates to be exact -- actually accelerate the aging process in mice. Which alludes to the effects of phosphates on the human body. Unfortunately, phosphates are found in more than just one type of food.

The study specifically cites soda as one of the resident evils of the junk food industry. That's one of my faves. I drink diet soda like most people drink water. Since most people drink it for its caffeine, they may not think about all the phosphates included in their slurp or gulp. It may be time to start paying attention.

After doing research of my own, working with a personal trainer, and talking with yogis, I've discovered that we, as humans, should be drinking at least our body weight in ounces in pure water per day. So, if your weight = 150 lbs, you should be drinking 150 ounces of water per day. That takes determination.

It's worth it, though. I may do another blog post in the future about the effects of dehydration on the body. For now, simply pinch the skin on the back of your hand. If it stays "up and pinched" so to speak, for a few seconds before the skin returns to it's original state, you may be dehydrated. So, folks, drink more water, less soda - that's the take home message.

That is, if you want to live a little longer. 

Thyroid Symptom, Depression, or Simple Fatigue?

Thyroid Gland

I've often appreciated the plain language on about.com and their seeming ability to take complicated issues and explain them in layman's terms.

I especially appreciate it when my doctor tells me I need to get my thyroid checked when I seem to be having symptoms that I wouldn't normally associate with my thyroid (like a cold-tremble feeling in my body). For the record, I am diagnosed with hypothyroidism and have been getting my blood drawn/meds adjusted off and on since I was 14 years old.

What I didn't know was that it can cause symptoms that mimic depression or malnutrition. To explain thyroid issues, here's a primer:

hypOthyroidism is:

• an underactive thyroid gland; a glandular disorder resulting from insufficient production of thyroid hormones

wordnetweb.princeton.edu/perl/webwn

while hyPERthyroidism is:

• an overactive thyroid gland; pathologically excessive production of thyroid hormones or the condition resulting from excessive production of thyroid hormones

wordnetweb.princeton.edu/perl/webwn

Either way, a person's energy level and personal sense of well-being are affected. I concentrate on the issues surrounding hypOthyroidism because the symptoms tend to mimic Depression, another fave research topic of mine. Here are some of the greater and lesser known symptoms of the disorder according to about.com (it's a long list, so scroll down about halfway for the lesser known and more surprising symptoms:

·         I am gaining weight inappropriately

·         I'm unable to lose weight with diet/exercise

·         I am constipated, sometimes severely

·         I have hypothermia/low body temperature (I feel cold when others feel hot, I need extra sweaters, etc.)

·         I feel fatigued, exhausted

·         Feeling run down, sluggish, lethargic 

·         My hair is coarse and dry, breaking, brittle, falling out 

·         My skin is coarse, dry, scaly, and thick 

·         I have a hoarse or gravely voice 

·         I have puffiness and swelling around the eyes and face

·         I have pains, aches in joints, hands and feet 

·         I have developed carpal-tunnel syndrome, or it's getting worse

·         I am having irregular menstrual cycles (longer, or heavier, or more frequent) 

·         I am having trouble conceiving a baby 

·         I feel depressed 

·         I feel restless 

·         My moods change easily 

·         I have feelings of worthlessness 

·         I have difficulty concentrating 

·         I have more feelings of sadness

·         I seem to be losing interest in normal daily activities 

·         I'm more forgetful lately

Other symptoms commonly associated with hypothyroidism patients:
 My hair is falling out

·         I can't seem to remember things 

·         I have no sex drive 

·         I am getting more frequent infections, that last longer 

·         I'm snoring more lately 

·         I have/may have sleep apnea 

·         I feel shortness of breath and tightness in the chest 

·         I feel the need to yawn to get oxygen 

·         My eyes feel gritty and dry 

·         My eyes feel sensitive to light 

·         My eyes get jumpy/tics in eyes, which makes me dizzy/vertigo and have headaches 

·         I have strange feelings in neck or throat 

·         I have tinnitus (ringing in ears) 

·         I get recurrent sinus infections 

·         I have vertigo 

·         I feel some lightheadedness 

·         I have severe menstrual cramps           source: about.com

A lot of the time, I post things on my blog that I feel would be helpful to many people. This means that I research things that would be (hopefully) surprising to most people and would allow them to have a reason to go to their doctor instead of suffering with symptoms they have no explanation for. Of course, as a disclaimer, I must say "Do not try to self-diagnose or self-medicate." That's what doctors are for.

For the rest of my readers, I'm hoping it will be interesting fodder for your active brains. Enjoy.