Due to the fact that Qigong or any other mindfulness practice increases mitochondrial function, you will notice your whole body heating up. When you heat up you burn more calories. Calories are a contributing factor towards losing weight, but the sole reason behind weight gain or weight loss. A discussion on calories needs to be for another post☺. Suffice it to say for this posts’ purposes, an increase in calories can definitely help to losing weight!

Deep breathing with mindful practices doesn’t only just increase the calories that you burn though. They focus on training your mind and your body. When we train our mind and body we begin to find out the reasons why we do what we do. Often times we eat junk food because of a certain way that we feel, and that can for sure be a contributing factor to gaining weight. If we can identify those reasons for our emotions, then we can work to clear those negative emotions or feelings in our life, and thereby find greater motivation and strength to overcome the desire to by the junk food in the first place!

With this in mind, we can look at mindfulness practices as being a means to come at weight loss from multiple factors of life. For it is the lifestyle habit that we are seeking to change if that lifestyle habit doesn’t meet our ultimate goal of health. When we change the negative habits, our body will soon follow!

Till next time. Thank you,

Dr. Josef Patterson DC…

We just spoke about oxidative stress or free radical build up within the body and how it can be the cause of cancer. There have been many reports of cancer patients being benefited by doing mindful, diaphragmatic breathing. By benefits I mean stopping the cancer from growing further, and even putting the cancer into remission, preventing it from further recurrences!1 Isn’t that wonderful? The power of our breath truly does amazing things and gives us more life!

There are many other studies done on how mindful breathing has helped cancer patients. One such study of 162 patients with different types of cancers showed significant improvements in fatigue, overall quality of life, mood disturbance, and inflammation when compared with the usual care.2

There have other case reports of cancer becoming totally cured from qigong practices. Even if it didn’t “cure” the cancer, qigong and tai chi has been well documented to benefit the symptoms associated with cancer.

Reference:

1. 
   H. Bhargav, K. Metri, N. Raghuram, N.H. Ramarao, P.S. Koka. Enhancement of cancer stem cell susceptibility to conventional treatments through complementary yoga therapy: possible cellular and molecular mechanisms, J Stem Cells, 7 (4) (2012), pp. 261-267
   
2. 
   Oh, B. et al., “Impact of Medical Qigong on quality of life, fatigue, mood and inflammation in cancer patients:” a randomized controlled trial,
 
Annals of Oncology, Volume 21, Issue 3, 608 – 614
   

Till next time. Thank you,

Dr. Josef Patterson DC…

Due to the fact that our breathing massages and pumps the lymph through out our body, we can go a little a little bit further into the cell. We have spoken before a little about the mitochondrion within our body; how it is the energy factory in each and every cell. Within this molecule we can get a build up of free radicals. These free radicals are the component towards our body “rusting” or “aging.” Free radicals are unstable atoms that can damage. We receive more radicals by being too sedentary, eating unhealthy foods, eating too much food, and even from exercising hard since there is not enough oxygen to take them out sometimes.

What happens if we just let the free radicals build up within our cells? It not only damages the cells, but it can cause illness and faster aging, any age-related problem, and even cancer. Deep breathing increases the oxygen level in our body and thereby reduces oxidative stress, or free radical build up.1

When lymph fluid flows more easily, it helps to pick up more of these free radicals and takes them out of our system. This is done either by sweating, going to the bathroom or breathing! This is a reason why we need to breath faster from exercise. Another thing that helps to bind to free radicals in the cell are antioxidants. We are familiar with the term and how they are very important anti-aging molecules that we can get from our food.

Keep up with breathing deep to infuse your life with more youthfulness and health! Reference:

1. D. Martarelli, M. Cocchioni, S. Scuri, P. Pompei, Diaphragmatic breathing reduces exercise- induced oxidative stress. Evidence Based Complement Alternative Med, 2011 (2011), p. 932430.

Till next time. Thank you

Dr. Josef Patterson DC…

The lymphatic system doesn’t have a pumping mechanism like the heart is to the cardiovascular system. Instead, the 15 liters of lymph juices in your body flow and move according to your hydration, sweating, movement, and breathing. Lymph flow is heavily influenced by breathing as the diaphragm moves up and down the superior vena cava. This is where lymph fluid goes into the heart.1

When we inhale fluid returns into the superior vena cava. Combining the inhale with exhaling causes a vacuum effect which drains the lymph fluid from the legs.2

We naturally massage all of our organs we practice deep breathing. This improves our organs functions and with the squeezing and relaxing sequence of the diaphragm we create a pump. Due to this, deep breathing works to help us remove toxins from the blood, improves metabolism, enhances the immune system and aids in the absorption of fats.

We receive the most benefit in deep breathing with the exhalation. During this phase of breathing we release carbon dioxide. When we exhale more slowly, we are releasing more CO2 than we would normally which allows our red blood cells to become more and more saturated with oxygen.

References:

1. 
   “Foldi’s Textbook of Lymphology for Physicians and Lymphedema Therapists” – 2nd edition, p.
   
   551
   
2. 
   https://journals.uair.arizona.edu/index.php/lymph/article/view/17643/17366
   

Till next time. Thank you,

Dr. Josef Patterson DC…

We sometimes hear about breathing with our stomachs and how it is important to breathe low and expand the rib cage. This is how singers are taught to sing. Why? It is because you increase the amount of air volume going into your lungs to hold out a note for long periods of time.1 This can also be called diaphragmatic breathing, and when we consciously seek to control our diaphragm when we breathe slowly, we increase the tidal volume going into our lungs.

Slow, and deep mindful breathing exercises has been shown to decrease the amount of pulmonary dead space.2

Dead space is the amount of air, that is inhaled into the lungs, that doesn’t take part in the gas exchange within the lungs. As we decrease our respiratory rate and increase tidal volume of air going into our lungs, it recruits more alveoli within our lungs to work more efficiently.

Practicing slow, deep breathing can greatly help in respiratory function and all types of respiratory problems. Learn to breathe.

References:

Yoga Symbol for Breathe

1. 
   Kolar P, Neuwirth J, Sanda J, et al. Analysis of diaphragm movement during tidal breathing and during its activation while breath holding using MRI synchronized with spirometry. Physiol Res 2009; 58: 383–392.
   
2. 
   Bilo G, Revera M, Bussotti M, et al. Effects of slow deep breathing at high altitude on oxygen saturation, pulmonary and systemic hemodynamics. PloS one 2012; 7: e49074.
   

Till Next time. Thank you,

Dr. Josef Patterson DC…

While deep breathing, and upon the exhale, we can release a lot of toxins in the blood. Isn’t it nuts that toxins can leave our blood by consciously taking deep breaths! Can we see how beneficial this might be? Toxins in the blood can cause headaches, nausea, fatigue, fevers, and the list can go on for a long time.

Your heart must first feed itself nutrients to function and contract appropriately before it can send blood to the rest of the body. Once increased oxygen get sent to every cell your body naturally warms up. This is why people often feel really warm when they practice yoga, because they are increasing oxygenation throughout the whole body. The increased warmth occurs because the mitochondria spoken of in a previous blog, is pumping out more energy. This also increases our metabolism and has been shown to aid in weight loss.2

Reference:

1. Kyeongra Yang, “A Review of Yoga Programs for Four Leading Risk Factors of Chronic Diseases”, Evidence-Based Complementary and Alternative Medicine, vol. 4, Article ID 521526, 2007.

Till next time. Thank you,

Dr. Josef Patterson DC…

It has been hypothesized and evidence definitely points to the possibility that stem cells, which rejuvenate and heal damaged tissues, are released from the bone marrow when a person practices yoga.1 That being said, there is no solid evidence to prove this yet. It is a well known fact that regular exercise does stimulate the regeneration of tissues and has an antioxidant, and anti-aging effect.

Yoga uses deep breathing during stretching and various movements. During these movements practicing yoga students learn to meditate and often let go of things that are bothering them in their life. With looking at the power of the mind in our thinking alone, wouldn’t it also make sense too, that as we are intending to heal our body and focus on it, then that is where our energy will go. If our energy goes towards where ever it is we are thinking, I believe that our body will do the same, even our stem cells.

Reference:

1. Nitya Shree, Ramesh R. Bhonde, “Can yoga therapy stimulate stem cell trafficking from bone marrow?“ Journal of Ayurveda and Integrative Medicine, Volume 7, Issue 3, 2016, Pages 181- 184, ISSN 0975-9476, https://doi.org/10.1016/j.jaim.2016.07.003.

Till next time. Thank you,

Dr. Josef Patterson DC…

From 2003 to 2011, the National Survey of Children’s Health (NSCH) showed an increase of 42% of children diagnosed between ages 4-17 with ADHD (Attention-deficit/hyperactivity disorder).1 The way that conventional methods used in western societies to treat this is to medicate with pharmaceuticals even to this day. These pharmaceuticals are divided into stimulants vs non-stimulant drugs. Some side effects of the stimulant drugs include:2

• 
  Mild belly pain
  
• 
  Headache
  
• 
  Irritability or anxiousness
  
• 
  Sleep problems
  
• 
  Reduced appetite
  
  Some side effects of the non-stimulant drugs include:2
  
  • Sleepiness
  

• 
  Reduced appetite
  
• 
  Upset stomach
  
  With a growing number of kids and now adults having attention problems (ADD, ADHD, etc), it is vitally important to find ways that are effective in treating them. Yoga, Qigong, and Tai Chi are great ways to do this! If you’re child or adult finds it boring or uninteresting, incorporating some Kung Fu can help keep interest. Kung Fu uses Qigong for self defense and is also a great form of exercise!
  
  Qigong has been shown to greatly help all forms of systems revolving around attention.3 If you or someone close you suffers with an kind of attention disorder, there may be some benefit with these practices.
  
  References:
  

1. 
   https://www.nimh.nih.gov/health/statistics/attention-deficit-hyperactivity-disorder-adhd
   
2. 
   Felt BT, Biermann B, Christner JG, et al. Diagnosis and management of ADHD in children. Am
   
   Fam Physician. 2014 Oct 1;90(7):456-64
   
3. 
   Jha, A. P., Krompinger, J., & Baime, M. J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, affective & behavioral neuroscience, 7(2), 109–119.
   

Till next time. Thank you,

Dr. Josef Patterson DC

…

An add on to the breathing technique previously suggested, while laying in bed before sleep would be to think about all the things you did good through out the day or listing the things that you were grateful for the day. Doing this leaves your brain on a positive note about the day and prompts your subconscious mind to have positive dreams at night. Then upon waking in the morning, that will often be the first thing you think about. What a great way to reduce and let go of stress while improving your quality of sleep.

Gratitude has been shown to re-wire the brain in healthy patterns. According to one of the worlds most renown experts on gratitude it does 4 things within the body:1

1. 
   Gratitude allows celebration of the present
   
2. 
   Gratitude blocks toxic emotions (envy, resentment, regret, depression)
   
3. 
   Grateful people are more stress-resilient
   
4. 
   Gratitude strengthens social ties and self-worth
   

References:

1. https://greatergood.berkeley.edu/article/item/why_gratitude_is_good

I hope you can use this information to better your sleep and your life. References:

Till next time. Thank you,

Dr. Josef Patterson DC…

50-70 million US adults have a sleep disorder. Driving tired is responsible for 1,550 fatalities and 40,000 nonfatal injuries yearly.1 Could something as simple as breathing help with sleeping? Yes! A big reason why people are tired is due to a lack of oxygen in the brain.

Deep diaphragmatic breathing using various forms of mindfulness practices helps to calm our nervous system down and reduce stress. Since stress is being reduced we can also find great benefit in doing Qigong to help our sleep.2

A very simple way to do this would be when you’re laying down on your back in bed for the night, place your hands gently on your lower abdomen. While breathing in and out through your nose gently and slowly, feel your lower abdomen with your hands rise as you inhale and lower as you exhale. Once you get the feel for how to breathe with your lower abdomen, place your arms and hands to your sides on the be. While still breathing slowly, imagine all the muscles in your body relaxing starting from your scalp and go all the down your face to your neck and chest. Then move to your arms and fingers. Continue on to your back and abdomen and to your legs and feet/toes. Take a deep breath in again with your belly and exhale while relaxing 10x as much everything in your body.

References:

1. https://www.sleepassociation.org/about-sleep/sleep-statistics/

2. Zou, L., SasaKi, J. E., Wang, H., Xiao, Z., Fang, Q., & Zhang, M. (2017). A Systematic Review and Meta-Analysis Baduanjin Qigong for Health Benefits: Randomized Controlled Trials. Evidence- based complementary and alternative medicine : eCAM, 2017, 4548706

Till next time. Thank you,

Dr. Josef Patterson DC…