Yoga, Exercise Sound & Oxygen

Transcription

1 Yoga, Sound & Oxygen Leslie Korn, PhD, MPH LMHC, ACS, RPP, NTP, NCBTMB Copyright Dr. Leslie Korn, 2018 & Movement for Mental Health Main types /each offer benefits Aerobic: cardiorespiratory endurance /low /high/interval intensity keyed to heart rate Anaerobic weightlifting; force of muscle contractions Resistance Stability: Core, Balance Flexibility: Yoga/Stretching Energetic-Tai Chi Implications for mental health 2

2 Stage-Specific Physical s Aerobic (20 min 3-4 x week minimum) Anxiety, depression Anaerobic Body image/dysmorphia, boundaries Resistance training /Balance Energy, body image, dissociation Core, Pilates Ego strengthening Stretching Emotional flexibility 3 Meditation Meditation Mantra, mindfulness/vipassana, moving meditation, chanting Dhamma Brothers Early Middle & Late stage recovery anxiety/ptsd Tai Chi Neurofeedback, Wild Divine Contraindications Before you can lose your ego, you have to have an ego 4

3 Yoga Breathing The breath cycle is completed four (yoga) to twenty times (aerobic) a minute, more or less If you control the breath, you control the mind. 5 Disordered Breathing & Hyperventilation Disordered breathing often goes undiagnosed Most symptoms of hyperventilation are not the typical rapid, shallow breathing that occurs during panic attacks Complain of headaches, neck pain, jaw pain, leg and body cramps, & tension in the shoulder muscles Posturally, people may present with their jaws jutting out as if gasping for air even as their shoulders slump forward Attempts to restore posture by pulling the neck posteriorly chronic neck pain

4 Disordered Breathing & Hyperventilation Chronic hyperventilation/over breathing brain hypoxia Depression & headaches Hyperventilation is the physical side of chronic anxiety Overbreathing or hyperventilation syndrome (HVS) is estimated in the general population at 10% & likely more, often undiagnosed HVS: he neck muscles are often over-developed because they do most of the work chronic neck pain Breathing & Anxiety The inability to hold the breath for more than 30 seconds may be indicative of HVS; Chronic hyperventilators can rarely hold the breath for more than seconds (Chaitow et al., 2002) Combine Yoga, Bodywork & breathing Work with a professional to manually release the chronic contraction of the diaphragm & the accessory respiratory muscles such as the scalenes, sternocleidomastoid, & trapezius 8

5 Nasal Cycle: Ultradian Rhythm The nasal cycle marks physiological states Greater airflow Left nostril: resting phase Right nostril: activity phase The hypothalamus integrates & regulates these 2 physiological states of rest & activity With disruption of the HPA axis, the rest activity rhythms are also disrupted ADHD: Right nostril breathing 9 Yoga & PTSD Yoga breathing methods have shown significant efficacy for the treatment of PTSD & depression Among people who experienced the 2004 Asian tsunami (Descilo et al., 2010) Yoga increases levels of gamma-aminobutyric acid in the brain (Streeter et al., 2010) 10

6 for Mental Health Release energy Have fun Make noise Release inhibition Move slowly Practice daily Do in groups or alone Teach in the office & check on progress Scalene Stretch

7 Flying Dragon Shoulder Stretch Flying Dragon Shoulder Stretch

8 HA Breath/ Woodchopper STEP 1 HA Breath/ Woodchopper STEP 2

9 HA Breath/ Woodchopper STEP 3 HA Breath/ Woodchopper STEP 4

10 HA Breath/ Woodchopper STEP 5 HA Breath/ Woodchopper STEP 6

11 HA Breath/ Woodchopper STEP 7 HA Breath/ Woodchopper STEP 8

12 Shoulder-pectoral stretch Shoulder-pectoral stretch

13 Shoulder-pectoral stretch Back stretch

14 Corpse Pose to Rib Cage Breathing Elevate legs positions STEP 1

15 Elevate legs positions STEP 2 Elevate legs positions STEP 3

16 Elevate legs positions STEP 4 Elevate legs positions STEP 5

17 Elevate legs positions STEP 6 Gluteal stretch

18 Gluteal stretch Gluteal stretch

19 Gluteal stretch Resting Butterfly

20 Uddiyana (Flying Up) Bandha (Internal Seal or Lock) Bandhas regulate the flow of prana Designed to move energy up toward the head Use it for anxiety, digestion Purging behaviors Focus on Mid Brow/3 rd Eye Meditating while crossing closed eyes triggers the vagus nerve & slows the heart, setting the stage for a trance state Crossing the eyes induce a parasympathetic state by the oculocardiac reflex (Reader, 1994) May explain the neurological mechanism Kriya yoga, meditation & yoga poses that focus the eyes on the bridge of the nose, cross them, or roll them into the back of the head Lion pose (Simhasana) of Hatha Yoga involves focusing on the, ājňā or third eye while sticking out the tongue Children s favorite yoga poses & one that relieves tension

21 Voice & Emotion How old is the person behind the voice? How does the voice change when speaking about different content Where is the voice located: in the throat or coming from deeper within How do you feel or what do you sense when hearing a particular voice Voice and sound exercises are a somatic entrée to changing sense of self Sound therapies Sound: Passive & Active participation Vibration Binaural Music Tuning forks Toning Singing Broad Applications

22 Listen: Binaural Auditory Beats Binaural beats Detection of beats when each ear is presented with a different tone simultaneously These beats are created by the olivary nucleus in the brain stem Perceives the difference between the two tones and creates the beat frequency that people can hear Known as binaural auditory beats (BAB) The beat frequency is manifested within the brain For mental and physical health Brain wave entrainment and hemisphere coherence Insomnia, PTSD, relaxation, pre and post surgery, pain addictions Altered states optimal function Listen/Practice Toning The use of vocal sounds to restore vibratory patterns of the body The conscious elongation of a sound by using the breath & voice Often use vowel sounds Numerous Applications Integration with bodywork, yoga, self toning & contacting areas on the body of pain or discomfort, use with rocking

23 Hyperbaric Oxygen Therapy (HBOT) TBI, ASD, Neurological disorders Wound-healing therapy Increased atmospheric pressure Pressure of oxygen over ambient atmospheric pressure & pressure of oxygen Main mechanisms of action are gene-mediated HBOT exerts its wound-healing effects by Expression & suppression of thousands of genes Dominant gene actions Up-regulation of trophic & anti-inflammatory genes Down-regulation of pro-inflammatory & apoptotic genes Paul Harch, MD Hyperbaric Oxygen Therapy (HBOT) The inhalation of 100% oxygen inside a hyperbaric chamber that is pressurized to greater than 1 atmosphere (atm) For oxygen deprived conditions. Administered at 1-3 atm Conventionally used for decompression illness, burn healing, anti aging Duration of an HBOT session is typically minutes Increase oxygenation of brain tissue for the treatment of PTSD & TBI, ASD, stroke Reduces cerebral oxidative stress, inflammation, vasogenic edema, & hippocampal neuron death (Eovaldi & Zanetti, 2010; Huang & Obenaus, 2011)

24 Summary Yoga exercises & positions for mental health State based application of aerobic, anaerobic, core, yoga Release of the diaphragm s that use of the voice & sound to release energy emotional & musculature Toning Binaural Beats Hyberbaric Oxygen Therapy Thank you! drlesliekorn.com lekorn@cwis.org