Nasal Breathing

There are a myriad of health benefits to nasal breathing including better oxygenation which aids in the regulation of the nervous system. Mouth breathing, especially when done chronically, activates the sympathetic (fight or flight) nervous system...giving the body/brain the signal that we are in danger. Nasal breathing taps into the parasympathetic nervous system...giving the safety signal.

During the grieving process it is vitally important for the nervous system to feel safe. It can be difficult during times of distress to self-regulate; however, nasal breathing can be a simple yet effective way to access calming of the nervous system. We want nasal breathing to be our default, organic mode of respiration but if you find yourself mouth breathing or feeling anxious or breathing rapidly, here are four different nasal breathing practices to encourage self-sedation & regulation:

• Physiological Sighing
• Box Breathing
  
• Alternate Nostril Breathing
• 360º Breathing

Keep in mind when practicing breathwork that we want to invite in the air in and not feel like it’s being sucked/dragged/forced in…be gentle, go slow.

Viewing Sunlight

The importance of sunlight on the skin for the synthesis of vitamin D is a pretty well-known phenomenon. But less know, and of equal importance, is how necessary an adequate amount of sunlight in the eyes is for overall function.

Getting safe sunlight exposure to the eyes is required for setting your circadian rhythm and the circadian rhythm effects many other processes in addition to sleep cycles. It is also an integral part of hormone regulation, immune and digestive system function...all of which affect mood as well as overall health.

Sunlight is optimally viewed outside** (even with cloud cover) morning and evening for 2-10 minutes because of the solar angle and this ensures the eyes receive the most potent dose of photon energy. Viewing sunlight through a window (especially those made with modern-day UV blockers) takes 50-100 times longer to get the amount needed.

**do not stare directly at the sun...simply go outside to safely expose the eyes

Walking Outside

Walking is a baseline human movement. But not all walking is the same. Walking on a treadmill is beneficial in many ways particularly when factors do not allow doing it outdoors. However, walking outside has effects that cannot be replicated on a treadmill.

The overall value of walking cannot be overstated but there are 3 reasons why it is of the utmost importance during the grieving process: 

• Breath of Fresh Air--This may seem trite but it's true. The air outside is different than the air inside. Even in heavily populated and industrialized areas, the air outside is generally less polluted than indoor air. Going outside for air can help refresh and reset the mind.
• Panoramic Vision--Spending time indoors narrows our visual field especially when spending time on devices/in front of screens and can lead to our minds & thoughts narrowing as well. Going outside for a walk widens our visual field and opens the mind.
• Self-Generated Optic Flow--Perhaps the most striking difference between walking outside versus on a treadmill. When locomoting overground, you are not only moving your body but also creating movements of the eyes as things go past that directly impact the brain. Essentially, self-generated optic flow is a way to sedate the mind and is best achieved walking outdoors.

Sufficient Sleep

‘We cannot force ourselves to sleep,
just as we cannot force ourselves to get over our grief.
What we can do is provide the opportunities
for our natural systems
to become regulated again.’
–Mary-Frances O’Connor, PhD

Sleep is highly regenerative and can significantly increase resiliency. Good sleep habits are a vital component in balancing stress hormones. Each person's required quantity of sleep is unique but most people require 7-9 hours of sleep in order function best. However, quality of sleep is equally, if not more, important than the amount.

The other Daily Do's contribute to improved quality of sleep. Nasal Breathing while sleeping keeps the body & brain well-oxygenated and alleviates apnea. Viewing Sunlight helps to set the clock by dialing in the circadian rhythm. And Walking Outside gives your eyes (and, therefore, your nervous system) much needed input for producing self-sedating hormones as well as being of overall benefit to the body.

'It is very hard to control the mind with the mind.
When your mind is not where you want it to be,
look to the body to shift the mind

where you want it to go.'

-Andrew Huberman, PhD

Moving through grief does not require a big or long bout of exercise.

Even the smallest and seemingly most simple of movements

can make a huge impact physiologically

which, in turn, positively influences mental and emotional states.

Movements of the lungs, respiratory diaphragm, and ribs during breathing, movements of the eyes during walking or crying…

no matter how big or small, all movements are valuable.

The 4 Daily Do's are foundational practices

to establish & maintain during the grieving process.

These movement practices were specifically selected

for their potency and effectiveness

with minimal effort on the part of the griever.

The 4 Daily Do’s are what to do if you can’t do anything else...

Steps for tending to sleep hygiene for improved sleep quality:

• Establish a regular pre-bed routine around the same time each night

      Try meditating, reading, taking a warm bath, making herbal tea, or do a few minutes of progressive muscle relaxation to give your body and brain a head start for bedtime.

• Dim lights or turn off overhead lights an hour or so before bed

      Turning down the lights and gradually making it darker inside, sends the signal to the brain/nervous system that it is time for rest.

• No screens, electronics, or lights in the eyes after 11pm

      Light in the eyes (which are part of the brain) disrupts sleep hormone release timing.  As tempting as it is to grab a device, this can be detrimental to sleep quality.

• Try a magnesium bisglycinate or magnesium threonate supplement

     These two forms of magnesium are best for helping with sleep and cognitive function.

• Wake up around the same time every day

     We can't control when we fall asleep or how well we might sleep but we can control when we get up.  As hard as that can be sometimes, waking around the same time every day helps keep the circadian rhythm regulated and allows for better sleep in subsequent nights.

• Try not to sleep or nap very long during the day

     Instead, try setting a timer for 25-30 minutes of non-sleep deep rest/yoga nidra.

click pic for the 4 Daily Do's PDF