Free Meditation, Autogenics, and Self-regulation

Breathing, Movement/mobility, autogenics (AT), meditation, EFT, etc.  The list can go on and on and on for the different types of stress reducing practices that exist.  What's important to know is that different stress reduction modalities may work better for different people.  This idea was first put forth (to my knowledge) by Jonathan C. Smith.  

One modality that I love is a form of self-hypnosis called autogenics.  Autogenics was created by neurobiologist Johannes Heinrich Shultz in the late 1800s and early 1900s.  It is widely practiced in Europe, Russian, and Japan.  

Schultz identified two distinct sensations, heaviness and warmth, as sensations that patients reported post-hypnosis.  He argued that the participant, not the hypnotist, were inducing these changes and that through training they could be strengthened and achieved quicker.  

It's important to note that AT is about "self-control" and non-forced physiological changes in muscle tension and blood flow.  When implementing AT we are concentrating on sensations in our body, but we are not actively trying to change them, but rather passively ALLOWING change to naturally happen.  

Here you will find a 15 minute sensation of autogenics with my voice.  Please be responsible and judicious with your stress reducing practice.  Use common sense.  Do not listen to this while driving.  

Why Bother?

Is your brain controlling you or the other way around?

Bitters For SIBO. Beyond Rifaximin

It's currently trendy to talk about the Gut-Brain Axis (GBA) when microbes interact with our food, and then modulate our neurotransmitters in the brain.  What is important to include in the  conversation is the idea that the Gut Brain Axis is a 2-way street.  

When you drink coffee (black coffee) the bitter compounds in coffee bind to bitter receptors in your tongue.  This activates you digestives system to start contracting (peristalsis) and enhances the secretion of digestive juices and enzymes.  This mechanism is designed for survival so that you vomit up something that would otherwise be poisonous to your body.

Low grade activation of these bitter receptors through ingestion of bitter foods and herbs are wonderful strategies to help tonify the digestive system and the enteric nervous system.  This is particularly important in my patients who have SIBO or Small Intestinal Bacterial Overgrowth.  

IF you have IBS, please schedule an appointment.  There is a lot more to SIBO than just Rifaximin.  

The Background of Anxiety Part 4

Uploaded by Dr. Mark Woodall on 2015-09-23.

I hope you have enjoyed our series on Anxiety thus far.  We've been talking a lot about CO2, breathing, and there relationship to anxiety.  I'd like to dive deeper now into the breath.  On average we breathe 20k to 24k times.  The question to ask then is how are you breathing these breaths? 

Several lines of research aswell as my own clinical observation through working with real patients demonstrates to me that many people are breathing too quickly.  An optimal breath rate s generally between 4.5 and 7 BPM.  

Now this doesn't mean you need to be breathing 6 BPM when you're out running.  Just breathe the rate thats meets the demand of your activity.  

Want to dive deeper into your breath?  Schedule a first office call now.  

The Background of Anxiety Part 3

Uploaded by Dr. Mark Woodall on 2015-09-16.

Your CO2 Thermostat.  

Your thermostat maintains the temperature of your house around 68-70degrees, almost year round.  But what would you do if you invited 100 of your closest friends and colleagues for a summer party?  You would probably turn the AC thermostat either down to 60 or cooler or just totally off.  Then your friends leave, after having had a great party, AND you DON'T reset the thermostat.  You are now living in a house that is 60 instead of 70.  How would that affect your body?   

CO2 is no different than "temperature in our thermostat analogy.  A stressor occurs, either acutely or chronically, we react by changing our breath, (WE NEED TO SURVIVE REMEMBER), but when the stressor is over, we don't RESET our Co2, because you might not even have noticed it changed.  

Changing the breath changes the background of anxiety.  If your interested in integrative treatment for anxiety then schedule an appointment online or call CIM.  Please share, tweet,  and like the video.  

How do you want your healthcare?

The Background of Anxiety Part 2

Uploaded by Mark Woodall on 2015-08-30.

Is Anxiety a Carbon Dioxide deficiency?  

A few of the symptoms that occur from hypocapnia include

1. anxiety
2. Chest Pain
3. Feeling tense
4. Dizzy Spells
5. Feeling Confused
6. Faster or deeper breathing
7. Shortness of  breath 
8. Tingling fingers
9. Unable to breeathe deeply
10. Stiff fingers or arms
11. Tight feelings round mouth
12. Cold hands and feet 
13. Palpitations
14. Bloating in stomach
15. Blurred vision

These are a few of the Medically Unexplained symptoms that can occur if your medical doctor can't find anything wrong.   

Carbon Dioxide is an extremely important gas in the body and is actually the main regulator of respiration in the brain.  To prove this point when you workout, your CO2 increases, which increases your respiration.  BUT if we are involved in acute or Chronic stress our CO2 levels can shift.  This can then cause a diminished amount of blood flow to the brain and prevent RBCs from Releasing oxygen.  

Both of which can contribute to and cause anxiety.  

Is there a medication you can take to fix your Co2? Unfortunately not, but Dr. Woodall can teach you to retrain your breath to tolerate MORE CO2.  It might feel a little awkward and anxiety provoking at first but it can greatly enhance your ability to stay more balanced.  

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Disclaimer- This is for informational purposes only and is not medical advice.  You're an individual so you need to be INDIVIDUALLY evaluated by a Doctor.