yoga, exercise sound & oxygen - dr. leslie korn

LeslieKorn,PhD,MPHLMHC,ACS,RPP,NTP,NCBTMB

CopyrightDr.LeslieKorn,2018

Yoga, Exercise Sound & Oxygen

Copyright,LeslieE.Korn,2018

Exercise & Movement for Mental Health

• Maintypes/eachofferbenefits• Aerobic:cardiorespiratoryendurance/low/high/intervalintensitykeyedtoheartrate

• Anaerobicweightlifting;forceofmusclecontractions• Resistance• Stability:Core,Balance• Flexibility:Yoga/Stretching• Energetic-TaiChi

• Implicationsformentalhealth

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• Aerobic(20min3-4xweekminimum)• Anxiety,depression

• Anaerobic• Bodyimage/dysmorphia,boundaries

• Resistancetraining/Balance• Energy,bodyimage,dissociation

• Core,Pilates• Egostrengthening

• Stretching • Emotionalflexibility

Stage-Specific Physical Exercises

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Meditation

• Meditation• Mantra,mindfulness/Vipassana,movingmeditation,chanting

• DhammaBrothers

• EarlyMiddle&Latestagerecoveryanxiety/PTSD

• TaiChi• Neurofeedback,WildDivine

• Contraindications• “Beforeyoucanloseyourego,youhavetohaveanego”

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Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018

• Thebreathcycleiscompletedfour(yoga)totwentytimes(aerobic)aminute,moreorless

“If you control the breath, you control the mind.”

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Yoga Breathing


• Disorderedbreathingoftengoesundiagnosed• Mostsymptomsofhyperventilationarenotthetypicalrapid,shallowbreathingthatoccursduringpanicattacks

• Complainofheadaches,neckpain,jawpain,legandbodycramps,&tensionintheshouldermuscles

• Posturally,peoplemaypresentwiththeirjawsjuttingoutasifgaspingforairevenastheirshouldersslumpforward

• Attemptstorestoreposturebypullingtheneckposteriorly➔chronicneckpain

Disordered Breathing & Hyperventilation


• Chronichyperventilation/Overbreathing➔brainhypoxia➔Depression&headaches

• Hyperventilationisthephysicalsideofchronicanxiety• Overbreathingorhyperventilationsyndrome(HVS)isestimatedinthegeneralpopulationat10%&likelymore,oftenundiagnosed

• HVS:heneckmusclesareoftenover-developedbecausetheydomostofthework➔chronicneckpain

Disordered Breathing & Hyperventilation


• Theinabilitytoholdthebreathformorethan30secondsmaybeindicativeofHVS;

• Chronichyperventilatorscanrarelyholdthebreathformorethan10-20seconds

(Chaitowetal.,2002)

• CombineYoga,Bodywork&breathing

• Workwithaprofessionaltomanuallyreleasethechroniccontractionofthediaphragm&theaccessoryrespiratorymusclessuchasthescalenes,sternocleidomastoid,&trapezius

Breathing & Anxiety

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• Thenasalcyclemarksphysiologicalstates• Greaterairflow• Leftnostril:restingphase• Rightnostril:activityphase

• Thehypothalamusintegrates&regulatesthese2physiologicalstatesofrest&activity• WithdisruptionoftheHPAaxis,therestactivityrhythmsarealsodisrupted• ADHD:Rightnostrilbreathing

Nasal Cycle: Ultradian Rhythm

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• YogabreathingmethodshaveshownsignificantefficacyforthetreatmentofPTSD&depression• Amongpeoplewhoexperiencedthe2004Asiantsunami

(Desciloetal.,2010)

• Yogaincreaseslevelsofgamma-aminobutyricacidinthebrain(Streeteretal.,2010)

Yoga & PTSD

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Exercise for Mental Health

• Releaseenergy• Havefun• Makenoise

• Releaseinhibition• Moveslowly

• Practicedaily• Doingroupsoralone• Teachintheoffice&checkonprogress


Scalene StretchExercise


Flying Dragon Shoulder Stretch

Exercise


Exercise

Flying Dragon Shoulder Stretch


HA Breath/ Woodchopper

Exercise

STEP 1



Exercise

STEP 2



Exercise

STEP 3



Exercise

STEP 4



Exercise

STEP 5



Exercise

STEP 6



Exercise

STEP 7



Exercise

STEP 8


Shoulder-pectoral stretch

Exercise



Exercise



Exercise


Back stretchExercise


Corpse Pose to Rib Cage Breathing

Exercise


STEP 1

Exercise Elevate legs positions


STEP 2



STEP 3



STEP 4



STEP 5



STEP 6



Gluteal stretchExercise




Resting Butterfly

Exercise


• Bandhasregulatetheflowofprana• Designedtomoveenergyuptowardthehead

• Useitforanxiety,digestion• Purgingbehaviors

Uddiyana (Flying Up) Bandha (Internal Seal or Lock)


• Meditatingwhilecrossingclosedeyestriggersthevagusnerve&slowstheheart,settingthestageforatrancestate

• Crossingtheeyesinduceaparasympatheticstatebytheoculocardiacreflex(Reader,1994)

• MayexplaintheneurologicalmechanismKriyayoga,meditation&yogaposesthatfocustheeyesonthebridgeofthenose,crossthem,orrollthemintothebackofthehead

• Lionpose(Simhasana)ofHathaYogainvolvesfocusingonthe,ājňāorthirdeyewhilestickingoutthetongue

• Children’sfavoriteyogaposes&onethatrelievestension

Focus on Mid Brow/3rd Eye


Voice & Emotion

• Howoldisthepersonbehindthevoice?• Howdoesthevoicechangewhenspeakingaboutdifferentcontent• Whereisthevoicelocated:inthethroatorcomingfromdeeperwithin

• Howdoyoufeelorwhatdoyousensewhenhearingaparticularvoice• Voiceandsoundexercisesareasomaticentréetochangingsenseofself


Sound therapies

• Sound:Passive&Activeparticipation• Vibration• BinauralMusic

• Tuningforks• Toning• Singing

• BroadApplications


• Binauralbeats• Detectionofbeatswheneachearispresentedwithadifferenttonesimultaneously• Thesebeatsarecreatedbytheolivarynucleusinthebrainstem• Perceivesthedifferencebetweenthetwotonesandcreatesthebeatfrequencythatpeoplecanhear

• Knownasbinauralauditorybeats(BAB)• Thebeatfrequencyismanifestedwithinthebrain• Formentalandphysicalhealth• Brainwaveentrainmentandhemispherecoherence• Insomnia,PTSD,relaxation,preandpostsurgery,painaddictions…Alteredstatesoptimalfunction

Listen: Binaural Auditory Beats


Listen/Practice Toning

• Theuseofvocalsoundstorestorevibratorypatternsofthebody• Theconsciouselongationofasoundbyusingthebreath&voice• Oftenusevowelsounds• NumerousApplications• Integrationwithbodywork,yoga,selftoning&contactingareasonthebodyofpainordiscomfort,usewithrocking…


Hyperbaric Oxygen Therapy (HBOT)TBI,ASD,Neurologicaldisorders• Wound-healingtherapy• Increasedatmosphericpressure• Pressureofoxygenoverambientatmosphericpressure&pressureofoxygen

• Mainmechanismsofactionaregene-mediated

• HBOTexertsitswound-healingeffectsby• Expression&suppressionofthousandsofgenes• Dominantgeneactions• Up-regulationoftrophic&anti-inflammatorygenes• Down-regulationofpro-inflammatory&apoptoticgenes

• PaulHarch,MD


• Theinhalationof100%oxygeninsideahyperbaricchamberthatispressurizedtogreaterthan1atmosphere(atm)

• Foroxygendeprivedconditions.Administeredat1-3atm

• Conventionallyusedfordecompressionillness,burnhealing,antiaging

• DurationofanHBOTsessionistypically60-120minutes

• IncreaseoxygenationofbraintissueforthetreatmentofPTSD&TBI,ASD,stroke

• Reducescerebraloxidativestress,inflammation,vasogenicedema,&hippocampalneurondeath

(Eovaldi&Zanetti,2010;Huang&Obenaus,2011)

Hyperbaric Oxygen Therapy (HBOT)


Summary

• Yogaexercises&positionsformentalhealth

• Statebasedapplicationofaerobic,anaerobic,core,yoga• Releaseofthediaphragm

• Exercisesthatuseofthevoice&soundtoreleaseenergyemotional&musculature

• Toning• BinauralBeats• HyberbaricOxygenTherapy

Thank you!drlesliekorn.com [email protected]

yoga, exercise sound & oxygen - dr. leslie korn

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