Before a big or nerve-wracking task, I'm sure someone has said "take a deep breath" to you in the past. You may have thought to yourself "how is taking a deep breath going to help me accomplish what I need to do?". Turns out, taking that deep breath very well might help you accomplish your big task better than if you were to "panic breathe", those short and shallow breaths that you take when things are just about to become overwhelming or difficult. Here's the science on it.

Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

Here are just some of the benefits diaphragmatic breathing can have:

• It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
• It lowers your heart rate.
• It helps lower your blood pressure.
• It helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
• It improves your core muscle stability.
• It improves your body’s ability to tolerate intense exercise.
• It lowers your chances of injuring or wearing out your muscles.
• It slows your rate of breathing so that it expends less energy.

One of the biggest benefits of diaphragmatic breathing is reducing stress.
There are many ways to breathe from your diaphragm, my personal favourite is box breathing is also known as square breathing. This is because each of the four steps involves breathing or holding the breath for 4 seconds, creating a 4×4 effect.

1. Sit or stand upright.
2. Slowly exhale through your mouth, getting all the oxygen out of your lungs.
3. Inhale as you count slowly to four in your head, filling the lungs completely without strain.
4. Hold the breath while counting slowly to four.
5. Exhale and release the breath slowly to the count of four.
6. Hold the breath out for the count of four.
7. Repeat the cycle five to ten times.

So next time you're feeling stressed, give diaphragmatic breathing a try! It'll take some time to get used to but I assure you it is certainly worth the effort. Have questions or want further instructions or guidance on diaphragmatic breathing? Visit us at Nurture Family Chiropractic in Guelph, we'd love to be a part of your health journey.

Merry Christmas to you and your loved ones! Whether you're able to spend time with your loved ones this Christmas, we hope you experience simple pleasures in all the ordinary things surrounding us. From the snow outside your window, to the mug of hot chocolate in your hands, to the fuzzy socks you're wearing. We wish you enjoyment in this season and look forward to seeing you in the New Year!

It's the most wonderful time of the year! For those of us who are doing our best to keep watch on our health while still enjoying what this season has to offer, here are some tips recommended by Canada's Food Guide.

5 Strategies for Healthy Eating
Use these 5 strategies to help you make healthier food choices during the holidays or other social events.

1. Choose and offer healthier foods optionsAs much as possible, stick to healthy foods you would normally choose. This applies when you are:
   
   • hosting an event
   • attending a gathering
   • preparing a dish to share
   Try to:
   
   • choose whole grain foods
   • make water your drink of choice
   • have plenty of vegetables and fruits
   Preparing dishes with these foods can help ensure you are providing and making a healthier choice.
   Special holiday versions of highly processed foods are often available and on sale during the holidays. Where possible, limit these and other highly processed foods. If you choose these foods, choose them in smaller amounts.
   
2. Be mindfulUsually during celebrations or events there is a lot going on. It is easy to get distracted while eating.
   Think about your habits at social gatherings. Remember to:
   
   • Take time to eat
     • Find space where you can sit down and focus on what you are eating
   • Pay attention to your food choices
     • When there is lots of food available or served throughout an event, it can be hard to keep track. Where possible, choose healthy foods and drinks.
   • Notice your feelings of hunger and fullness
     • There are many reasons you may feel the need to eat or drink during a party. Make your food choices based on your hunger level.
3.  Enjoy your foodIt’s important that you enjoy your food. This is especially true during holidays and events when the food that’s offered or served may serve a cultural or traditional purpose. Eating foods you like without judgment can help you develop a healthy attitude about food.
   Instead of feeling like you are missing out when it comes to less healthy food choices, have a smaller portion and take the time to savour it.
   
4.  Think about your drinkDrinks can add additional calories, sodium, sugars or saturated fat to your meal. This is true for non-alcoholic as well as alcoholic drinks.
   Enjoy carbonated water with added flavour from fruit. Plain coffee and tea can also be an option.
   
5.  Think beyond food to celebrateCelebrate with an activity. Try:
   
   • going for a hike
   • playing your favourite game
   • taking part in an outdoor activity like skating or biking

 
As always, stay healthy and happy and ENJOY THE HOLIDAY SEASON! 

For those of you who have seen Dr. Brenda Yee lately, you're in the know that she's expecting twins! She will begin her Maternity Leave on Jan 1, 2022 until Mar 31, 2022 to enjoy her little bundles of joy. She will be returning to practice on Apr 1, 2022 (no it is not an April Fool's joke!). 

During Dr. Yee's time away, we've had the privilege to meet Dr. Aislinn Rooney who will be continuing care for chiropractic patients. With a warm and friendly personality and very similar treatment style to Dr. Brenda Yee, we could not have been more blessed to have Dr. Aislinn Rooney join the team! We warmly welcome her! 

Check out her bio below or on our "About" page!

Exciting news! We're thrilled to welcome Meaghan Osmond, RMT at Nurture Family Chiropractic beginning January 1, 2022! Meaghan is a warm and friendly practitioner who has a wide range of skills in various massage therapy techniques, including Swedish and deep tissue massage. Check out her bio below or on our Team's page! Welcome Meaghan, we are so excited to have you as a part of the Team!