By Sheila Yonemoto, PT
A pediatrician from Northern California stated that the depression and anxiety rate quadrupled during the pandemic in teenagers. She also stated that the fastest way to calm the nervous system and switch from “fight or flight” mode to “rest and digest” mode was to do deep breathing.
This is also what Mr. Miyagi told Daniel-san to do it in the movie “Karate Kid.” Breathe in, breathe out.
Here is what I have my patients do to enhance their healing. Breathe in slow, smooth, deep breathing through the nose. There are special receptors in the nose, nitric oxide receptors, that make the blood vessels get larger, so you can bring in more oxygen and nutrients into all tissues of your body.
Then, exhale through the mouth like you are blowing out candles. The exhalation should be longer than the inhalation. Try this three times, then try this alternative way to exhale as it uses what the Chinese call sacred sounds to vibrate the lungs to open up the small air sacs in the lungs. Blow out through the mouth by making a bee buzzing sound, “ZZZZZ.” I tell people to blow out through the teeth.
Try this three times. You will find that you can exhale much longer by making the buzzing sound.
Breathe this way for 1-2 minutes every hour as this will keep you in the “rest and digest” mode, which stimulates the immune system, thus enabling your body to heal. The “fight or flight” mode turns the immune system off, as it puts all the body’s energy toward fighting or running away (no time for healing in this mode!).
Another suggestion she made was to put either a drop of lavender essential oil or sandalwood essential oil on the palmar surface of the wrist on the little finger side, onto the Heart 7 point or shen men (spirit door), on both wrists. Even massaging these points will help to calm down a person and even help them sleep.
Other tips to help calm your nervous system: start smiling or laughing. My friend Dom Magwili used to teach a clown class and had the front row chuckling, had the middle row laugh normally, and then had the back row laugh uproariously. You have to try it and see how it makes you laugh until tears come out. It’s the old “fake it ’til you make it” method.
I like to think that you should do something to make this a better world. If you can make someone feel better (especially yourself!), then you have made a difference in making this a better place. Do something every day to make a difference for the better.
Sheila Yonemoto, P.T., has been a physical therapist for more than 40 years, specializing in integrative manual therapy, utilizing a holistic approach. She can be reached at Yonemoto Physical Therapy, 55 S. Raymond Ave., Suite 100, Alhambra, CA 91801. She also offers a qigong “Chinese energy” exercise class. Your first class is free. Call (626) 576-0591 for more information or visit www.yonemoto.com.