Change Your Breathing and Lower Your Cortisol

I use this simple trick every night! Find out how it can help you lower cortisol and stop stress.

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DATA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
https://cyprusjmedsci.com/archives/archive-detail/article-preview/the-effect-of-breathing-exercise-on-stress-hormone/50683
https://www.nature.com/articles/s41598-021-98736-9

0:00 Introduction: A breathing trick to lower cortisol
0:30 Understanding the diaphragm and the phrenic nerves
5:35 How to lower cortisol by changing your breathing
6:55 Demonstrating the breathing technique
7:30 Take it to the next level
9:55 Check out this video on panic attacks!

Today we're going to talk about how you can change your breathing to help stop stress and anxiety. You can also use this simple trick to help with asthma and even to help you fall asleep easier.

When someone is stressed, they often think they need more oxygen. But they really need the right balance of oxygen and CO2—CO2 actually helps increase oxygen absorption.

The diaphragm is a fascinating and important muscle controlled by the phrenic nerves. It constantly works to deliver oxygen to the body and balance oxygen and CO2. The diaphragm works automatically, but it's possible to bypass the involuntary or automatic mechanism and control your breathing.

When you change your breathing pattern, you're actively taking over the automatic system and putting it in your control. Any time you're in a fight or flight state, your breathing isn't balanced. So, we need to balance the breathing pattern.

You can use this hack throughout the day for five minutes whenever you're feeling stressed or before bed to help you sleep better.

To do this simple breathing trick, breathe in through your nose for four seconds and then breathe out for four seconds. It's best to do this while breathing through your diaphragm, not your chest.

To take it to the next level, if you're in a major stress state, breathe in for four seconds and breathe out for seven to eight seconds.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! I hope this helps you better understand how changing your breathing can help lower cortisol. I'll see you in the next video.