August 2023 - BOBI

Natural Anxiety Relief: Manage Anxiety with bobi

Natural Anxiety Relief: Effective Ways to Manage Anxiety Naturally with bobi

Anxiety is a normal and natural response to stress or danger, but many people seek natural anxiety relief when it becomes overwhelming. This emotion manifests as fear, nervousness, restlessness, or agitation in response to perceived threats. While anxiety can motivate us to take action and protect ourselves, excessive or persistent anxiety can disrupt our daily lives and evolve into a disorder.

Anxiety disorders affect millions of people worldwide and can significantly impact their quality of life. Therefore, effective management in the form of natural anxiety relief is essential to living a normal healthy life. We’ve designed this post to introduce you to all the possible treatments for anxiety including medications, therapies, mindfulness techniques, natural remedies along lifestyle changes. However, the immediate best treatment for anxiety is bobi _ an innovative device that relieves anxiety instantly.

Science Behind Anxiety Disorders

Anxiety disorders are a group of mental health conditions characterized by excessive and persistent anxiety and fear. They include generalized anxiety disorder, panic disorder, and social anxiety disorder, among others.

Symptoms of anxiety disorders can vary depending on the type of physical and mental symptoms of the disorder. Common symptoms include feelings of fear or dread, nervousness, restlessness, agitation, and tension. Physical symptoms such as sweating, trembling, rapid heartbeat, and shortness of breath may also occur.

Anxiety is not just a feeling; it is also a set of thoughts and emotions that can be difficult to manage. People with anxiety disorders may experience intrusive or obsessive thoughts and worry excessively about future events or past experiences. These thoughts and emotions can lead to avoidance behaviors and interfere with daily activities.

An essential step in managing and treating anxiety disorders is a complete understanding of anxiety. By recognizing the symptoms and triggers of anxiety, we can learn to cope with our emotions and develop strategies to manage them. It is also important to seek professional help if anxiety is interfering with our daily lives or causing significant distress.

Medical Treatments for Anxiety

When it comes to treating anxiety, there are several medical options available. These include medications and therapy, both of which can be effective in managing symptoms.

Medications

anxiety medications

Prescription medications such as anti-anxiety medication and antidepressants have been used as a front-line treatment for treating stress and anxiety over many decades. Examples of these medications include Xanax and benzodiazepines like Valium. These medications work by slowing down the central nervous system.

Another type of medication commonly used to treat anxiety is selective serotonin reuptake inhibitors (SSRIs). These drugs work by increasing the levels of serotonin in the brain, which can help regulate mood and reduce anxiety. Examples of SSRIs include Prozac, Zoloft, and Lexapro.

There’s a lot of ongoing discussion about whether prescribing medication is effective and suitable for treating anxiety. There are significant and lasting concerns about the negative side effects of medications used for anxiety and depression treatment. These side effects have been identified as including:

  • Increased risk of suicide.
  • Sexual dysfunction.
  • Increased risk of dementia.
  • Insomnia.
  • Weight gain.
  • ‘Rebound anxiety’ with discontinuation of medication.

One recent study conducted by researchers at Wayne State University and the Harvard Medical School indicates that “SSRIs may provide little benefit in relieving symptoms of anxiety”.

The authors went on to conclude that the limited clinical benefit of taking SSRIs does not justify their use given the associated risks. There are similar concerns for the use of Xanax in treating anxiety and depression noting the risk of abuse and dependence relating to this specific class of drug.

It’s important medication is always prescribed and monitored by a doctor, with the associated short, medium, and long-term risks openly discussed and acknowledged.

Therapy

Cognitive behavioral therapy (CBT) is a type of therapy that’s proven to be effective in treating anxiety. This type of therapy involves identifying negative thought patterns and replacing them with more positive and realistic ones. CBT, with its roots in Stoic philosophy, can improve anxiety symptoms and also help individuals develop coping skills to manage anxiety symptoms.

Other types of therapy that may be helpful for anxiety include exposure therapy and mindfulness-based therapy. Exposure therapy involves gradually exposing individuals to anxiety-provoking situations in a safe and controlled environment. Mindfulness-based therapy focuses on being present at the moment and accepting thoughts and feelings without judgment.

In my practice, as both a CBT clinician and advocate of mindfulness/breathing techniques, I have observed the greatest impact on clients when mind/body therapies are used in a complementary manner. Slow, controlled, breathing remains a foundational skill for mental health. Unfortunately, many people who engage in psychological therapy struggle to develop and maintain good breathing habits and this often impedes their therapeutic progress.

Lifestyle Changes for Natural Anxiety Relief

When it comes to natural anxiety relief, lifestyle changes can play a significant role in managing anxiety symptoms. Here are some lifestyle changes that can help alleviate anxiety symptoms:

Exercise

Regular exercise is a great way to reduce stress and anxiety. Exercise releases endorphins, which are natural mood boosters, and can help improve sleep quality. Try to aim for at least 30 minutes of moderate exercise, such as brisk walking, jogging, or cycling, most days of the week.

Sleep

Getting enough sleep is crucial for managing anxiety. Lack of sleep can make anxiety symptoms worse, and anxiety itself can interfere with sleep. Try to stick to a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing bedtime routine to help you with natural anxiety relief.

Diet

Diet can also play a role in managing anxiety. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help support overall brain health, and reduce inflammation. These are the leading causes of anxiety. Avoid processed foods, which can be high in sugar and unhealthy fats, and limit caffeine intake, which can increase anxiety symptoms in some people.

Smoking and Alcohol

Smoking and alcohol can both increase anxiety symptoms and interfere with sleep. Quitting smoking and limiting alcohol intake can help improve overall mental and physical health and reduce anxiety symptoms.

Stress Management

Stress can trigger anxiety, so finding ways to manage stress can be helpful. Try stress-reducing techniques such as slow breathing, meditation, yoga, or tai chi.  To reduce stress take breaks throughout the day, prioritize self-care, and practice time management.

Environment

Creating a calming environment can also help reduce anxiety. Try to reduce clutter and create a peaceful space at home. Surround yourself with calming scents, such as lavender or chamomile, and consider incorporating relaxation techniques, such as aromatherapy or warm baths into your routine.

Lifestyle changes can be an effective way to manage anxiety symptoms naturally. There are many things that you can do like getting enough sleep, doing regular exercises, eating a healthy diet, limiting smoking and alcohol, practicing stress management techniques, and creating a calming environment can all help reduce or relieve anxiety symptoms and provide you with natural anxiety relief.

Mindfulness and Relaxation Techniques

Mindfulness

When it comes to natural anxiety relief, mindfulness and relaxation techniques are often recommended. These techniques can help us to calm our minds and bodies, reducing feelings of chronic stress, and anxiety. Here are some techniques that can be helpful:

Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment and observing our thoughts and feelings without judgment. This can help us to become more aware of our thoughts and feelings, and to develop a more positive relationship with them.

Research has shown that mindfulness meditation can be effective in reducing symptoms of anxiety.

Slow Breathing

Slow breathing exercises can also help reduce anxiety. You can slow down your heart rate and feelings of tension by taking slow, controlled breaths. One technique that can be used is called diaphragmatic breathing, which involves breathing deeply into the abdomen rather than shallowly into the chest.

Yoga

Yoga is another technique that can help reduce anxiety. It combines physical postures with breathing exercises and meditation. According to research yoga is effective in reducing symptoms of anxiety.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body. This can help us to become more aware of the physical sensations associated with anxiety, and to learn how to relax our bodies. In a recent study progressive muscle relaxation was found helpful in treating anxiety symptoms.

Incorporating mindfulness and relaxation techniques into our daily routine can be a helpful way to manage anxiety. These techniques can be practiced on their own or in combination with other natural anxiety relief strategies, such as exercise and diet. It’s important to find the techniques that work best for us and to practice them regularly to experience the full health benefits.

Natural Remedies for Anxiety with bobi

Anxiety is a common mental health condition that can be caused by a variety of factors, including stress, genetics, and lifestyle. While pharmaceutical options have been working for a long time, natural remedies are also effective in managing anxiety. In this section, we’ll explore some medication-free treatment strategies for anxiety, including the bobi breathing device.

bobi Breathing Device

bobi is a breathing device that helps users improve their breathing techniques, which can reduce anxiety and stress. With bobi, users learn how to breathe more effectively, which can help regulate their heart rate and reduce feelings of anxiety. bobi is designed to coach its users to develop, over time, a slow rate of breathing. bobi’s design also incorporates progressive muscle relaxation given the physical action of squeezing, and releasing the device.

Chamomile

Used for centuries, chamomile serves as a natural remedy to treat anxiety and foster relaxation. Many people choose chamomile tea to aid in relaxation, which is available at most grocery stores. Additionally, chamomile supplements can be taken daily for anxiety management.

Lavender

Known for its calming properties, lavender has proven to be effective in alleviating anxiety and inducing relaxation. The essential oil of lavender, often used in aromatherapy, allows individuals to inhale its soothing scent. For daily anxiety management, lavender supplements are also an option.

Magnesium

Essential for numerous bodily functions, magnesium plays a pivotal role in regulating the nervous system. A magnesium deficiency is often associated with heightened anxiety. To combat this, one can opt for magnesium supplements or consume magnesium-rich foods like spinach, almonds, and avocados.

Natural Anxiety Relief with bobi

Coping with Severe Anxiety Disorders/Panic Attacks

Living with severe anxiety disorders like Generalized Anxiety Disorder (GAD), Obsessive-Compulsive Disorder (OCD), Post-Traumatic Stress Disorder (PTSD), and phobias can be challenging. Coping with chronic anxiety can be a daily struggle, and it’s essential to find natural anxiety relief techniques that work for you.

If you’re experiencing panic attacks, it’s important to know they are treatable, and you don’t have to suffer alone. Panic attacks can be managed with effective intervention strategies. The most prominent feature of panic attacks is often hyperventilation. This is simply rapid and shallow breathing from the upper chest. Hyperventilation leads to a reduction in carbon dioxide in your body and results in a sensation that feels as if you are suffocating, or not getting enough air. This is sometimes referred to as ‘air hunger’.

The most effective intervention for someone experiencing a panic attack is slow, controlled breathing. Unfortunately, when you’re in a state of high anxiety or panic it can be very difficult to consciously think your way through the state of distress. One effective technique, popularized on social media platforms, is to hold a piece of ice in your hand. It acts as a distraction from the distress, giving you the ability to focus on regaining control and slowing down your breath. This is a technique commonly used in Dialectal Behavior Therapy.

Living with severe anxiety disorders and panic attacks can be challenging, but there are natural anxiety relief techniques that can help you cope. Seeking professional help, developing a support system, and practicing self-care can all be effective ways to manage symptoms and improve your quality of life.

The Role of Diet in Anxiety Management

As we work towards managing anxiety, it’s essential to understand the role of diet in our overall mental and physical health. Our diet can impact our emotions, mood, and energy levels. Therefore, it’s crucial to pay attention to what we eat and how it makes us feel.

Research suggests that a balanced diet is a natural way to relieve anxiety fast. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the necessary nutrients that our body and brain need to function correctly. A balanced diet can help regulate our blood pressure and sugar levels and improve gut health, both of which can impact our mental health.

Fruits and vegetables are essential components of a balanced diet and can help reduce anxiety symptoms. They are rich in antioxidants, vitamins, and minerals that help reduce inflammation and oxidative stress in the body.

Some fruits and vegetables that are particularly beneficial for anxiety management include blueberries, bananas, spinach, kale, and broccoli.

Maintaining a balanced diet is crucial for managing anxiety symptoms. Eating a variety of foods from different food groups can help ensure that we get all the necessary nutrients that our body and brain need to function correctly. Additionally, it’s essential to avoid consuming too much caffeine and alcohol, which can worsen anxiety symptoms.

The Connection Between Anxiety and Other Mental Health Conditions

Anxiety disorders are among the most common mental health conditions, affecting millions of people worldwide. These disorders can be debilitating, causing significant distress and interfering with daily life. However, anxiety often co-occurs with other mental health conditions, such as depression, making it difficult to diagnose and treat anxiety treatment.

According to research anxiety and depression are closely related, with many people experiencing symptoms of both conditions. Up to half of all people diagnosed with depression also have symptoms of anxiety. Similarly, people with anxiety disorders are at a higher risk of developing depression. This connection between anxiety and depression is thought to be due to shared biological and environmental factors, such as genetic predisposition, brain chemistry, and life stressors.

Other mental health disorders and conditions, such as bipolar disorder and post-traumatic stress disorder (PTSD), may also co-occur with anxiety. For example, people with bipolar disorder may experience anxiety during manic or depressive episodes. Similarly, PTSD is often characterized by symptoms of anxiety, such as hyper-vigilance and avoidance behaviors.

Despite the complex interplay between anxiety and other mental health conditions, there are effective treatment options available. Certain interventions, such as cognitive behavior therapy (CBT), can help individuals learn coping skills and manage symptoms of anxiety and depression. Simple lifestyle changes such as exercise, mindfulness, and a healthy diet, can also improve overall well-being and reduce symptoms of anxiety and depression.

Conclusion

Anxiety, if not managed, can escalate into a severe disorder. Addressing its symptoms and triggers is essential for effective treatment, which can include medical interventions and lifestyle changes. Practices such as regular exercise, sufficient sleep, a balanced diet, and stress management, along with mindfulness techniques like yoga and slow breathing, can naturally mitigate anxiety symptoms. Early intervention is key to preventing the progression of the disorder.

The creation of bobi was inspired by my observations of clients struggling to establish healthy breathing habits in therapy. The recent mandate for daily conscious breathing classes in New York schools underscores the global recognition of breathing as a crucial mental health tool. Having navigated major life stressors and worked therapeutically with numerous clients, I can attest to bobi’s unparalleled ability to aid anyone in achieving a state of reduced stress and anxiety. Get your bobi from here.

.Natural anxiety relief with bobi

 

FAQs

  1. What is Anxiety?

Anxiety is a natural response to stress or danger, characterized by feelings of fear, nervousness, restlessness, or agitation. It can help motivate us to take action but can become a disorder when excessive or persistent.

  1. What Lifestyle Changes Can Help Alleviate Anxiety?

Lifestyle changes include regular exercise, adequate sleep, a balanced diet, limiting smoking and alcohol, practicing stress management techniques, and creating a calming environment.

  1. How Can Mindfulness and Relaxation Techniques Aid in Anxiety Relief?

Techniques like mindfulness meditation, slow breathing exercises, yoga, and progressive muscle relaxation can help calm the mind and body, reducing feelings of chronic stress and anxiety.

  1. How Does bobi Differ from Other Natural Remedies for Anxiety?

Unlike herbal remedies, bobi is a physical device that aids users in enhancing their breathing techniques. It’s designed to coach users to develop a slow rate of breathing over time. Additionally, bobi’s design incorporates features like a palm pad that can be stored in a freezer, offering a unique intervention, especially for people who experience high states of anxiety.

  1. How can I naturally calm an anxiety/panic attack with bobi?

bobi is a breathing and grounding tool that can help calm the mind and body during an anxiety or panic attack. bobi works by providing a tactile guide to coach people to slow their breathing. bobi also incorporates progressive muscle relaxation, a scientifically supported method to reduce stress and anxiety.

References: 

  1. Chen, K. W., Berger, C. C., Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C. W. (2012). Meditative Therapies for Reducing Anxiety: A Systematic Review and Meta-analysis of Randomized Controlled Trials. PubMed Central (PMC). Link
  2. Harvard Health Publishing. (n.d.). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health. Link.
  3. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. PubMed Central (PMC). Link.
  4. Jalife, J. (2011). Déjà vu in the theories of atrial fibrillation dynamics. PubMed Central (PMC). Link.
  5. Sugarman, M. A. Are You Taking SSRIs? Antidepressants For Anxiety. Anxiety Disorders and Universal Health Care. Link.

Conscious Breathing’s Power in CBT with bobi

 

Cognitive Behavioural Therapy and conscious breathing

Cognitive Behavioural Therapy (CBT) is a widely recognized and effective method for addressing various mental health issues, including anxiety, stress, and depression. At the very core principles of CBT, individuals learn new skills to identify and modify distorted thoughts and behaviours. One essential skill incorporated in Cognitive Behavioural Therapy is conscious breathing, a technique that has proven to be beneficial for promoting relaxation and mindfulness in challenging situations.

As mental health professionals, we recognize the power of conscious breathing in complementing CBT and facilitating positive change. A focused approach to our breath, makes us present and grounded and enable us to manage stress and anxiety effectively. Therefore, it’s recommended to use bobi _ innovative mindful tool to integrate conscious breathing exercises into Cognitive Behavioural Therapy for improved overall mental well-being. Moreover, it will strengthen your ability to cope with the inevitable ups and downs of life. As such, most mental health professionals will incorporate some aspect of conscious breathing within CBT therapy techniques.

Understanding Cognitive Behavioural Therapy and Conscious Breathing

The Cognitive Behavioural Therapy (CBT) techniques are the most widely practiced within psychology today. CBT can provide multiple benefits when incorporated into therapeutic practices for psychological issues. Let’s dive into understanding what each of them entails and how they relate to other forms of psychological treatment and to one another.

CBT is a widely recognised therapy that helps individuals address negative thoughts and behaviours. It works by challenging and replacing these thoughts, ultimately leading to healthier behaviour patterns. The approach helps clients learn new ways to cope with daily stressors and react more positively to challenging situations.

What’s a conscious breathing practice?

One proper technique that can enhance the effectiveness of CBT is conscious breathing. It refers to the practice of developing a soft awareness of one’s breath as it moves in and out of the body 1. This practice can help someone achieve a state of calm, providing an excellent foundation for addressing negative thoughts and behaviours during therapy sessions.

Conscious connected breathing (CCB) is a specific type of conscious breathing that uses connected, full breaths and body-mind techniques. This is to support the physical, emotional, psychological issues mental, and spiritual levels of being.

One fundamental cognitive coping skill that therapists might introduce within CBT is diaphragmatic breathing. Also sometimes known as deep breathing, this simple but powerful technique involves pulling the diaphragm down while taking a deep breath in.

Diaphragmatic breathing has been found to be particularly helpful in managing anxiety, making it a useful component of CBT.

Implications for Mental Health

An examination of conscious breathing and cognitive behavioural therapy (CBT) reveals substantial evidence from clinical trials. These pieces of evidence support the positive effects these practices have on mental health. Specifically, they can help alleviate symptoms of anxiety, depression, and other mental health conditions such as bipolar disorder and post-traumatic stress disorder (PTSD).

One key aspect of CBT is the incorporation of mindful breathing techniques, which have been found to help reduce anxiety and depression in individuals with autism. Research suggests that intentional slow, deep breathing can improve both physical and mental health by supporting essential systems in our body.

Moreover, diaphragmatic breathing has been shown to positively impact attention and decrease negative affect in individuals dealing with stress and psychosomatic conditions. These deep breathing exercises can help regulate emotional responses and enhance our overall sense of well-being.

Research-backed benefits of breath control

Scientific evidence also points to the psycho-physiological effects of breath control. They demonstrate that voluntary slowing down of breath frequency can lead to significant changes in brain-body interactions. Although the exact mechanisms linking breath control to mental health are still under investigation. It’s clear that the practice holds a strong potential for improving one’s mental state.

Incorporating breathwork and CBT techniques into our daily routines can greatly benefit our mental well-being. We can regulate our emotions, reduce stress, and cope better with mental health conditions such eating disorders such as anxiety, depression, bipolar disorder, and PTSD by gaining control over our breathing patterns. This knowledge empowers us to take control of our mental health and work towards a healthier, happier outlook on life.

Cognitive Behavioural Therapy in Stress and Anxiety Management

Cognitive-behavioural therapy (CBT) and conscious breathing have also been shown to help us manage stress more effectively. One of the primary aims of CBT is to help individuals eliminate avoidant and safety-seeking behaviours and coping mechanisms. Such mechanisms prevent self-correction of faulty beliefs, thereby facilitating stress management and improving mental health.

An important aspect of stress reduction is teaching our minds and bodies to respond to emotional challenges more adaptively. CBT does so by encouraging us to challenge negative thought patterns and replace them with more helpful thoughts, ultimately promoting relaxation and calm.

On the other hand, conscious breathing exercises can be an essential part of mindfulness-based stress reduction (MBSR). This practice fosters awareness of our breath as it moves in and out of the body, helping us achieve a state of calm.

Several types of conscious breathing exercises, such as diaphragmatic breathing and alternate nostril breathing, can be integrated into our daily routines. Regular practice of these methods can boost our resilience to stress and anxiety.

Role of MBSR in stress reduction

Furthermore, studies have shown positive outcomes in using CBT and MBSR techniques to alleviate anxiety and depression in different populations, including autistic individuals.

2017 study found that both CBT and MBSR, which are therapeutic approaches that include mindful breathing, have helped reduce anxiety and depression among those on the autism spectrum.

Joining CBT with conscious breathing can complement each other in managing stress and anxiety. We can use cognitive restructuring and behavioural therapy strategies from CBT to change our thinking patterns. Whereas conscious breathing helps us stay present and grounded.

Incorporating CBT and conscious breathing into our lives can be an effective way to address stress, anxiety, burnout, and other distressing emotions. Through regular practice, we enhance our coping skills, our ability to navigate challenging situations, foster relaxation, and improve overall well-being.

Practical Breathing Exercises

When it comes to conscious breathing and managing stress, there are numerous techniques to choose from. In this section, we will discuss some practical breathing exercises that can help foster relaxation and mindfulness.

Belly breathing, also known as diaphragmatic breathing, is an effective technique for stress relief. To perform belly breathing, start by placing one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, allowing your belly to expand fully. Then, exhale slowly through your mouth. By focusing on the rise and fall of the abdomen, we can better connect with our breath and attain a more relaxed state.

Diaghram Breathing

 

When you regularly do these practical cognitive Behavioural therapy exercises, they leave a significant impact on our overall well-being. Just dedicate a few minutes each day to conscious breathing. This will help you effectively manage stress and cultivate a greater sense of inner peace and balance.

Conscious Breathings Impacts on Physical Health

Incorporating conscious breathing techniques into our daily routines can have a profound impact on our physical health. We can experience improvements in several aspects of our well-being, including exercise performance, heart rate, blood pressure body weight, and overall quality of life.

When we practice conscious breathing during exercise, we enhance our ability to manage our breath and improve the efficiency with which our bodies utilize oxygen. This not only leads to improved endurance but also helps in reducing the onset of fatigue. Additionally, mastering these techniques can aid recovery post-workout by providing much-needed relaxation and improving circulation.

Moreover, our heart rate can also significantly benefit from conscious breathing exercises. By focusing on our breath and engaging in slower, diaphragmatic breathing, we can stimulate the vagus nerve, which in turn helps to reduce our heart rate. This process is known as the relaxation response, and it helps to counteract the adverse effects of stress on our bodies.

Regular practice of conscious breathing can also lead to lower blood pressure, as it activates the parasympathetic nervous system and promotes relaxation.

Research shows that incorporating techniques such as diaphragmatic breathing can have a positive effect on both systolic and diastolic blood pressure levels.

Balancing our blood pressure can contribute to a reduced risk of cardiovascular diseases and an overall improvement in physical health.

Lastly, consistent practice of conscious breathing can significantly enhance our overall quality of life. As we become more aware of our breath and develop a deeper sense of relaxation, we may experience reduced stress and anxiety levels, improved mental focus, and better emotional management.

Impacts on Nervous System

Conscious breathing also has significant effects on the nervous system. By practicing controlled breathing techniques, we can positively influence our autonomic nervous system, which is responsible for regulating involuntary bodily functions, such as heart rate and digestion.

The autonomic nervous system is composed of two main branches: the sympathetic nervous system and the parasympathetic nervous system. While the sympathetic nervous system activates the “fight or flight” response during stress or danger, the parasympathetic nervous system promotes relaxation and restorative functions.

When we practice conscious breathing, we engage the parasympathetic nervous system, which in turn activates our relaxation and calm states. Slow, deliberate breaths stimulate the vagus nerve, a crucial component of the parasympathetic nervous system, which helps to regulate heart rate, digestion, and other vital functions.

By focusing on our breath and the sensations it produces within our bodies, we can facilitate a shift from the “fight or flight” mode to a state of calm and relaxation. This can be particularly beneficial for individuals dealing with anxiety, stress, panic disorder or other related disorders.

Additionally, conscious breathing has a direct impact on the nervous system by promoting autonomic changes, such as increasing heart rate variability and respiratory sinus arrhythmia. It also modifies the central nervous system (CNS) activity leading to beneficial effects on brain function, such as increased alpha and decreased theta power in EEG studies.

Incorporating conscious breathing techniques into our daily lives can provide us with an effective and simple tool to reduce stress, foster relaxation, and support overall nervous system health and balance. It’s important for us to remain aware of the power of our breath and use it to optimize our mental and physical well-being.

The Science of Conscious Breathing with bobi

Breathing is a fundamental process of life. While it often happens unconsciously, there is a powerful connection between our breath and our overall well-being. Engaging in breathwork can help regulate our physical and mental states by striking a balance between oxygen and carbon dioxide levels in our bodies.

The act of learning how to control our emotional state through conscious breathing is considered one of the most powerful psychological therapy tools available.

Conscious breathing involves developing a soft awareness of our breath as it moves in and out of our bodies. By controlling our breathing rate, we can achieve a state of calm and relaxation, which is beneficial for both our physical and mental health.

 bobi, a personal breathing coach that helps users practice optimal breathing techniques. By using bobi, we can guide our breathwork practice, ensuring that we maintain a steady and comfortable breathing rate. This, in turn, helps us achieve a balance between our inhalation of oxygen and the exhalation of carbon dioxide, allowing our bodies to function efficiently.

Incorporating conscious breathing into our daily routines with the aid of the bobi breathing companion not only improves our health but may also enhance our cognitive function and emotional regulation. As we take each breath, we deepen our focus and cultivate greater awareness, which can keep our minds clear and sharp.

Through a conscious breathing practice, we can achieve a sense of balance in both the body and mind. With the help of bobi, we can put these practices into action, taking control of our health and well-being one breath at a time.

Conscious breathing's power with bobi

Harness Conscious Breathing’s Power with bobi

Incorporating conscious breathing in Cognitive Behavioral Therapy (CBT) can provide significant benefits in managing both anxiety disorders and other mental health conditions. Through decades of experience and research, diaphragmatic breathing has been shown to be an effective technique for reducing anxiety and increasing emotional well-being.

One of the strengths of combining CBT with conscious breathing lies in the accessibility of these practices. Both techniques can be easily learned and implemented by individuals with bobi, regardless of their prior experience with mental health interventions. Additionally, they can be practiced in various contexts, whether in formal therapy sessions or during daily life.

In our clinical practice, we have also found that mindful breathing can enhance the efficacy of other CBT techniques. This is achieved by promoting greater self-awareness and emotional regulation. By becoming more attuned to our breath, we open up opportunities for deepening our understanding of our thoughts and feelings, which is a cornerstone of the CBT approach.

Moreover, the psychophysiological mechanisms underlying slow and mindful breathing are still being explored by researchers. However, existing studies have demonstrated strong correlations between these practices and improvements in overall mental health and well-being.

Conclusion

In conclusion, integrating conscious breathing techniques with CBT can provide a powerful and accessible tool for individuals seeking growth and greater emotional resilience. As we continue to explore and understand the deeper connection made between breath, mind, and body, we look forward to supporting our clients in their journey toward improved mental and emotional health by crafting a beauty like bobi. Get your bobi from here!

conscious breathing's power in CBT with bobi

FAQ’s

1. What is Cognitive Behavioral Therapy (CBT)?

CBT is a cognitive therapy, that helps individuals address negative thoughts and behaviours by challenging and replacing them, leading to healthier behaviour patterns.

2. How does conscious breathing complement CBT?

Conscious breathing promotes relaxation and mindfulness, making individuals more present and grounded. This enhances the effectiveness of CBT by providing a calm foundation for addressing negative thoughts and behaviours.

3. What is conscious-connected breathing (CCB)?

CCB is a type of conscious breathing that uses connected, full breaths combined with body-mind techniques to support physical, emotional, mental, and spiritual well-being.

4. How does diaphragmatic breathing help in managing anxiety?

Diaphragmatic breathing, also known as deep breathing, involves pulling the diaphragm down while taking a deep breath in. It has been found to be particularly helpful in managing anxiety.

5. How do CBT and conscious breathing impact mental health?

Both practices can alleviate symptoms of anxiety, depression, and other mental health conditions. They help regulate emotional responses, reduce stress, and improve overall, mental health professional well-being.

6. How can CBT and conscious breathing help in stress and anxiety management?

CBT helps individuals challenge negative thought patterns, while conscious breathing exercises foster relaxation and mindfulness. Together, they enhance resilience to stress and anxiety.

7. What are some practical breathing exercises for stress relief?

Techniques like belly breathing and the 4-7-8 breathing method can foster relaxation and mindfulness.

8. How does conscious breathing impact physical and emotional difficulties and mental health condition?

It can improve exercise performance, heart rate, blood pressure, and overall a better quality of of life. Regular practice can also reduce stress and anxiety levels, leading to better emotional and stress management too.

9. How does conscious breathing affect the nervous system?

Conscious breathing engages the parasympathetic nervous system, promoting relaxation and restorative functions. It can reduce stress, foster relaxation, and support overall nervous system health.

10. What is bobi, and how does it assist in conscious breathing?

bobi is a breathing companion that guides users in practicing optimal breathing techniques, helping maintain a steady breathing rate and balance between oxygen intake and carbon dioxide exhalation.

11. What are the benefits of combining CBT with conscious breathing?

Combining CBT with conscious breathing provides an accessible and effective tool, for individuals seeking growth and emotional resilience. It promotes self-awareness, emotional regulation, and overall mental health improvement.

References:

  1. Telloian, C. (2021, October 4). Mindful Breathing: Benefits, Types, and How To. Psych Central. Link
  2. Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. PubMed Central (PMC). Link
  3. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. PubMed Central (PMC). Link
  4. Sugaya, N., Shirotsuki, K., & Nakao, M. (2021, October 3). Cognitive–behavioral therapy for management of mental health and stress-related disorders: Recent advances in techniques and technologies. BioPsychoSocial Medicine, 15(16). Link
  5. Hoshaw, C. (2022, January 31). How Conscious Breathing Can Help Relieve Anxiety and Stress. Healthline. Link
  6. Patricia. (2020, March 2). The Effects of Conscious Breathing on Your Brain. Exploring your mind. Link
  7. Debussy, C. (2023). Breathwork Definitions. IBF International Breathwork Foundation. Link
  8. Tull, M. (n.d.). How Cognitive-Behavioral Techniques Can Help People With PTSD. Verywell Mind. Link

Harnessing the Power of Alpha Brain Waves with bobi

Alpha brainwaves and bobi

In today’s fast-paced world, finding moments of calm and clarity can be a challenge. Enter the realm of producing alpha brain waves, a state of relaxed alertness that can be enhanced with the right tools and techniques.

Introduction to Brain Waves

The human brain is a complex organ, continuously buzzing with electrical activity. This activity, which underpins our every thought, emotion, and action, can be meticulously measured. This measurement is by a tool known as the Electroencephalogram, or EEG. The EEG provides a window into the brain’s inner workings, allowing scientists to categorize its electrical signals into specific wave types. Each of these wave types signifies distinct states of consciousness that we experience throughout our daily lives.

For instance, there are beta waves, which are associated with active, analytical thought when we’re awake and engaged. Theta waves, on the other hand, are linked to states of relaxation and the early stages of sleep. Delta waves dominate during deep, restorative sleep, while gamma waves are tied to higher cognitive functions and information processing. Among this diverse spectrum of brain waves, alpha waves are especially prominent.

What Are Alpha Brain Waves?

Alpha waves, a prominent feature in the brain wave spectrum, represent a specific type of electrical activity produced by the human brain. These waves are often referred to as alpha brain waves, or simply ‘alpha’. They signify a state of relaxed alertness, which is distinct from the more active states associated with beta waves or the deeper relaxation linked to theta waves. When the brain produces a dominant amount of alpha waves, it often indicates a calm, peaceful, and meditative state. This is the kind of brain activity that one might experience during moments of wakeful relaxation, such as when closing the eyes and drifting into a state of introspection. The presence of alpha brain activity is a clear sign that the mind is neither overly active nor in deep sleep but is in a balanced state of alert relaxation.

Frequency Range

In the realm of neuroscience, the frequency of brain waves is of paramount importance. Alpha waves oscillate between 8 to 14 Hz. This places them in a unique position on the brain wave spectrum. They are slower than the beta waves, which typically represent active, analytical thought and range from 14 to 30 Hz. On the other hand, alpha waves are faster than theta waves, which oscillate between 4 to 8 Hz and are associated with deeper relaxation and the initial stages of sleep. This unique frequency range of alpha brainwaves makes them a bridge between the active cognitive states and the more relaxed or passive states, allowing individuals to tap into both realms effectively.

 

What are alpha brain waves
Brainwave frequencies and brain state, Shutterstock

History and Discovery of Alpha Waves

In the vast and intricate field of neuroscience, the emergence of alpha waves has been a groundbreaking revelation. This discovery, which significantly shifted our understanding of brain activity, can be credited to the pioneering work of the German psychiatrist Hans Berger. In the early 20th century, Berger embarked on a journey to unravel the mysteries of the human brain. With the aid of the electroencephalogram (EEG) – a cutting-edge technology of his era – he meticulously recorded the brain’s electrical patterns. Among the myriad of signals, one particular pattern caught his attention. When the eyes were closed, this distinct pattern, which he aptly named “alpha” due to its pioneering discovery status, prominently emerged.

The alpha waves, as Berger identified, were not just another set of frequencies. They stood apart from the commonly known beta, gamma, theta, and delta waves. These alpha waves resonated at a unique frequency, symbolizing a state of relaxed alertness or what can be described as wakeful relaxation. Such a state is neither the active hustle of daily tasks nor the deep slumber of rest but a serene balance between the two. Drawing insights from Stanford University’s comprehensive article on the history of brain waves, it becomes evident that Berger’s discovery was not just about identifying a new wave. It was about understanding its profound impact on our mental states. This revelation not only expanded the horizons of neuroscience but also paved the way for in-depth research into the diverse spectrum of brain waves and their influence on human consciousness.

The Role of Alpha Waves in the Brain

Relaxation and Calmness

Alpha waves, often referred to as the brain’s alpha waves, are synonymous with relaxation without drowsiness. When the brain produces more alpha waves, it signifies a state of calm and introspection. This is the kind of idle state that one might experience during meditative state practices or while performing yoga. The presence of these waves indicates that the brain is in a restful yet alert state, making them ideal for moments of introspection and calm.

Creativity and Visualization

The brain activity associated with alpha waves is also linked to heightened creativity and visualization. When in an alpha state, individuals often report enhanced creative thinking and problem-solving abilities. This is because alpha brainwaves foster a conducive environment for solving problems and coming up with innovative ideas. It’s during these moments of “flow” that the brain is most receptive to new ideas and can engage in deep reflection.

Transition Between Conscious and Subconscious

Serving as a bridge between conscious and subconscious realms, alpha waves play a pivotal role in self-reflection and insight. When the brain is dominated by alpha activity, it’s easier to tap into subconscious thoughts and feelings. This is why practices like practising mindfulness and relaxation techniques that increase alpha oscillations are so beneficial for introspection.

Benefits of Alpha Brain Waves

  • Enhanced Learning and Memory: Being in an alpha state can significantly boost information absorption and retention. The brain, when producing alpha brain waves, is more receptive to new information, leading to an increased ability to learn and remember.
  • Stress Reduction: The calmness associated with alpha waves can significantly diminish stress and anxiety. Regularly engaging in activities that promote alpha brain activity, like relaxation techniques, can lower stress levels and even reduce symptoms of conditions like generalized anxiety disorder.
  • Improved Mood: A surge in alpha wave activity often correlates with positive moods and well-being. Studies have shown that individuals with increased creativity and a relaxed state due to alpha brainwaves often report decreased depression and fewer depressive symptoms. This is especially beneficial for those suffering from mood disorders like major depressive disorder.

How bobi Facilitates Alpha Brain Waves Production

The Power of Left Hand Contractions 

bobi, a groundbreaking tool in the realm of brain activity enhancement, has ingeniously incorporated the principle of left-hand contractions into its design. But why left-hand contractions? Research, particularly the studies conducted by Professor Jürgen Beckmann, has shown that specific physical actions, such as unilateral left-hand contractions, can influence our brain’s alpha waves. By leveraging the concept of left-hand contractions, bobi aims to stimulate the production of alpha waves in the brain. This method is not just about the physical act but the intricate connection between our body’s movements and the electrical activity in our brain. When users engage with bobi and utilize the left-hand contractions, they’re essentially tapping into a reservoir of alpha brain wave potential.

 

Beckman Alpha Brain Wave Study Graphic

Breathing Techniques with bobi

Breathing, a fundamental aspect of life, plays a pivotal role in our mental states. By emphasizing optimal breathing techniques, bobi ensures that users can effectively regulate their brain’s electrical activity, particularly the alpha oscillations. Slow, controlled, breathing can induce a dominant alpha wave state, leading to wakeful relaxation and a balanced mind. The techniques promoted by bobi are not just about inhaling and exhaling. But also understanding the rhythm, depth, and pace that can enhance alpha brain wave production. By guiding users through these breathing exercises, bobi aids in not only improving overall well-being but also in inducing the desired alpha state, making it an invaluable tool for those seeking mental tranquillity and focus.

Differences Between Alpha and Other Brain Waves

Alpha waves, characterized by their wakeful relaxation, hold a unique position in the brain wave spectrum. While they signify a state of relaxed alertness, other brain waves also have distinct roles. Beta waves are indicative of active, analytical thought, often present when we’re problem-solving or making decisions. Gamma waves, on the other hand, are associated with higher cognitive processing and complex thought patterns. Theta waves represent a deeper level of relaxation, often experienced just before falling into sleep or during deep meditation. Lastly, delta waves are the slowest and are dominant during deep, dreamless sleep, ensuring our body’s rest and recovery. For a deeper understanding of how different teaching methods affect brain waves, one can refer to the Stanford brain wave study.

Potential Dangers and Misconceptions

The realm of brain activity and brain waves is intricate. While alpha waves offer numerous benefits, it’s crucial to approach them with understanding. Overemphasizing the production of alpha brain waves or forcing their induction, even with innovative tools like bobi, can have unintended consequences. An imbalance in our brain’s electrical activity can lead to issues like lack of focus, mental fatigue, or even stagnation. It’s essential to remember that while producing alpha brain waves is beneficial, a harmonious balance of all brain waves is what truly supports optimal mental health. For more insights into the differences between brain waves and other electromagnetic waves, the MIT School of Engineering on brain waves is a valuable resource.

Conclusion

In the intricate tapestry of brain activity, alpha brain waves emerge as a beacon of relaxation, creativity, and introspection. These waves, oscillating between 8 to 14 Hz, signify a unique state of wakeful relaxation. These waves bridge the gap between active cognition and deeper states of calm. Their influence extends beyond mere relaxation, fostering enhanced creativity, improved learning, and memory, as well as acting as a conduit between our conscious and subconscious realms. However, as with all things, balance is key. While the benefits of alpha waves are manifold, it’s crucial to ensure a harmonious blend of all brain wave types for optimal mental health.

By integrating principles like left-hand contractions and optimal breathing techniques, bobi serves as a conduit to guide individuals towards achieving the coveted alpha state. In a world where mental tranquillity often seems elusive, tools like bobi stand as a testament to the possibilities of merging science and innovation to foster well-being. Embracing the insights offered by alpha brain waves, and with aids like bobi at our disposal, we are better equipped to navigate the complexities of our minds and achieve a state of balanced mental clarity. Get your bobi from here!

bobi laying down

FAQs

1. What are alpha brain waves?

Alpha waves, often referred to as ‘alpha’, represent a specific type of electrical activity produced by the human brain. They signify a state of relaxed alertness, distinct from other brain wave states. When dominant, they indicate a calm, peaceful, and meditative state, typically experienced during moments of wakeful relaxation.

2. How do alpha waves differ from other brain waves in terms of frequency?

Alpha waves oscillate between 8 to 14 Hz. They are slower than beta waves, which range from 14 to 30 Hz and represent active, analytical thought. However, alpha waves are faster than theta waves, which oscillate between 4 to 8 Hz and are linked to deeper relaxation and initial sleep stages.

3. Who discovered alpha waves and when?

Alpha waves were first recorded by the German psychiatrist Hans Berger in the early 20th century using the electroencephalogram (EEG). He named the pattern “alpha” due to its primary discovery status.

4. How do alpha waves influence relaxation and creativity?

Alpha waves are synonymous with relaxation without drowsiness. They are also linked to heightened creativity and visualization. When the brain is in an alpha state, individuals often report enhanced creative thinking and problem-solving abilities.

5. What is the role of bobi in enhancing alpha brain waves?

Bobi is a handheld breathing coach that incorporates the principle of left-hand contractions to stimulate the production of alpha waves in the brain. by emphasizing optimal breathing techniques, bobi helps regulate the brain’s electrical activity. Particularly the alpha oscillations, leading to wakeful relaxation and a balanced mind.

References:

  1. Wu Tsai Neurosciences Institute. (2017, June 23). Getting into Brain Waves: History and Resources. Retrieved from link.
  2. Sorkin, Jordan. (2017) Getting into Brain Waves: History and Resources. Wu Tsai Neurosciences Institute, Stanford University. Link. Published: June 23, 2017
  3. Cross-Villasana F, Gröpel P, Doppelmayr M, Beckmann J. (2015) Unilateral Left-Hand Contractions Produce Widespread Depression of Cortical Activity after Their Execution. PLoS ONE 10(12): e0145867. Link Published: December 28, 2015
  4. McCandliss, B. (2015) How a CEO’s personality affects corporate culture. Stanford News. Link. Published: May 28, 2015

Breathe better, improve your sleep quality

Sleep wake up happy

A poor sleep routine disturbs a person not just mentally but physically and emotionally too. Nowadays, sleep quality issues have emerged as a crucial health challenge, and their strong connection to mental health highlights the need for solutions. Sleep is now considered a fundamental aspect of a person’s health and is no longer seen as a luxury. Instead, it’s recognized as a vital necessity for overall health and optimal functioning.

Sleep quality issues such as insomnia can affect your overall well-being and can contribute to a range of health issues. These issues include anxiety, depression, mood swings, impaired cognitive function, and a weakened immune system. In this post, we’re going to dive deep into the science behind sleep quality issues with a perfect solution to improve your sleep quality that’s “bobi“.

The science of sleep quality and the sympathetic nervous system

To fully understand the effects of conscious breathing on sleep enhancement, it is essential to delve into the science of sleep. Sleep architecture encompasses two main cycles: non-REM sleep and REM sleep. Non-REM sleep is characterized by four stages, ranging from light sleep to deep sleep, during which the body’s vital restorative processes take place.

On the other hand, REM sleep involves rapid eye movement and brain wave patterns similar to those experienced during waking hours. Both sleep patterns have their place, but non-REM sleep holds particular importance for physical and cognitive health.

Regarding sleep-related challenges like insomnia which significantly reduces the amount of non-REM sleep, the sympathetic nervous system (SNS) plays a significant role. As one of the two main divisions of the autonomic nervous system (ANS), the SNS is responsible for regulating involuntary bodily functions, preparing the body for “fight or flight” responses to stress or threats.

During the day, SNS activity assists in maintaining wakefulness and alertness, supporting daily activities. However, as the transition from wakefulness to sleep occurs, the SNS activity typically decreases, yielding dominance to the parasympathetic nervous system (PNS), which fosters relaxation and promotes the onset of sleep.

Breather better improve sleep quality

The correlation between insomnia and the sympathetic nervous system 

Some research suggests a correlation between sleep quality issues and activity in the sympathetic nervous system. This hyperactivity of the SNS can be associated with difficulties falling asleep and provides a possible link to insomnia.

Over one-third of people in the United States report sleeping less than seven hours each night, and nearly half report having trouble falling or staying asleep.

A study conducted to assess the sleep patterns of insomniacs and normal sleepers revealed a significant difference in autonomic nervous system (ANS) activity. While normal sleepers exhibited the expected progressive autonomic drop during sleep, insomniacs displayed constant sympathetic hyperactivation. These findings suggest that insomniacs experience heightened SNS activity throughout their sleep. This is unlike normal sleepers who have normal autonomic nervous system behavior.

In another research conducted at the University of Pennsylvania, an imbalance in the autonomic nervous system was identified as a major factor in insomnia and indicated that it plays more of a role than circadian rhythm disorders. The research showed that insomnia is associated with the hyperarousal of the central nervous system. In short, unaddressed stress and anxiety lead to significant sleep disruption.

Research continues to unveil the interconnections between sleep quality and other physiological and psychological processes, with an increased focus on holistic approaches to sleep enhancement. Growing concerns about the long-term use of melatonin, by way of example, have underscored the importance of finding alternate solutions to sleep difficulties. Conscious breathing is one approach that is gaining popularity. Especially the practice of slow breathing, which shows promising benefits for improving sleep quality.

How to relax before sleep – bobi for sleep quality enhancement

In light of this scientific research, “bobi” emerges as a revolutionary wellness product, harnessing the power of conscious breathing to facilitate better sleep quality. bobi stimulates the production of alpha brain waves with its unique mechanism of squeezing the left hand that promotes rhythmic slow breathing. These alpha brain waves are associated with relaxation and enhanced sleep readiness.

They discovered that the optimum amount of air we should take in at rest per minute is 5.5 liters. The optimum breathing rate is about 5.5 breaths per minute. That’s 5.5-second inhales and 5.5-second exhales. This is the perfect breath. _ James Nestor, Breath

The ideal breathing technique for enhancing sleep quality revolves around achieving approximately 5 to 6 breaths per minute, characterized by inhaling and exhaling for about 5.5 seconds each. bobi can help you develop and maintain this rhythmic breathing pattern, guiding you toward a state of calm and relaxation before bedtime. bobi offers a transformative tool to enhance overall sleep quality and well-being with the motto ‘breathe easy‘.

The short answer to the question ‘how to improve sleep quality’ is bobi. A valuable calming device to help individuals of all ages to manage stress and anxiety. At the heart of this beauty is to empower users to ground themselves effectively and foster a positive emotional response during times of tension.

Conclusion 

In short, your better breathing patterns can lead you to improved sleep quality. Because sleep quality is a pivotal aspect of our overall health, with its deep ties to mental well-being. Disturbances like insomnia can lead to a myriad of health issues, from mood swings to chronic diseases. The science of sleep reveals the importance of both non-REM and REM sleep, with the sympathetic nervous system playing a crucial role in sleep-related challenges. bobi’s unique design guides users to achieve the ideal breathing rhythm, providing for improved sleep and overall well-being. Embrace the transformative potential of optimal breathing technique and bobi for a rejuvenated life. Purchase from here!

bobi laying down

FAQs

1. What are the primary benefits of conscious breathing for sleep quality?

Conscious breathing, especially slow breathing, can improve the quality of sleep by helping to calm the sympathetic nervous system. It can assist in decreasing stress and anxiety, which are common contributors to sleep disruptions.

2. What is the sympathetic nervous system (SNS)?

The SNS is one of the two main divisions of the autonomic nervous system (ANS). It is responsible for the body’s “fight or flight” response to stress or threats and regulates involuntary bodily functions.

3. How does the SNS affect sleep?

Hyperactivity of the SNS is often associated with difficulties in falling asleep, which can lead to insomnia. A balanced SNS is crucial for transitioning from wakefulness to sleep, allowing the body to relax.

4. What is “bobi” and how can it assist in better sleep?

bobi is your personal breathing coach that leverages the power of conscious breathing. By promoting rhythmic slow breathing through a unique mechanism, it stimulates alpha brain wave production. These alpha brain waves foster relaxation and enhance sleep readiness.

5. How does one use the bobi device?

To use bobi you’ve to take it in your left hand and squeeze it. This continuous practice will help you in achieving rhythmic slow breathing eventually leading to calming the mind and preparing the body for sleep.

References:

  1. de Zambotti, Massimiliano, Covassin, Naima, De Min Tona, Giuliano, Sarlo, Michela, & Stegagno, Luciano. (2011). Sleep onset and cardiovascular activity in primary insomnia. J Sleep Res, 20(2), 318-25. doi: 10.1111/j.1365-2869.2010.00871.x.
  2. Vgontzas, A. N., Bixler, E. O., Lin, H. M., Prolo, P., Mastorakos, G., Vela-Bueno, A., Kales, A., & Chrousos, G. P. (2001). Chronic insomnia is associated with nyctohemeral activation of the hypothalamic-pituitary-adrenal axis: clinical implications. J Clin Endocrinol Metab, 86(8), 3787-94. doi: 10.1210/jcem.86.8.7778.
  3. Nestor, James. Breath: The New Science of a Lost Art. Riverhead Books, 2020

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