[Video Transcript]

Hello Everybody.  It’s Doctor Jannine Krause and here I am with your first quick tip.  Breathing.  It’s huge, its free, but most of us don’t do it effectively.  Yes, we breath because we have to be surviving, however, surviving and survival mode is what most of us live in in that particular state every single day.  So in this parasympathetic flight or fight state and to be able to get your body out of that flight or fight state you need to breath.  And so I recommend waking up every morning before you even get out of bed do a little breathing exercise and then maybe as you’re driving to work you do a little more.  Then as you see fit throughout the day maybe throwing in few there, and then, before you go to bed.  Absolutely key to basically just send that message to the brain.  It’s time to go to bed.  There’s no bear chasing me.  Everything’s good.  That’s when you want to get in some breathing.  So, lets do a little demo.  It’s going to be some akward silence for a minute, but bear with me here.  I’m going to show you how this works.  So take a big breath in and we want to count to 5 and I’m going to use my fingers to show you what this looks like.  So here’s my big breath in…..and exhale……Ok, so I was kind of cheating because I talked half way through it.  So lets do this again without me talking to see if I can give you a better idea…Ok, akward silence, but trust me.  Do that about 5 to 10 times in the morning before you get out of bed.  Also, watch what your shoulders do when you do that.  So counting in if your going, ok, i’m going to take a big breath in….did you see my shoulders go down.  Bet you did.  So guess what.  We spend most of our day like this.  You don’t want to do that.  You want to be back down here.   Why?  Because this causes neck pain.  Who wants to have neck pain?  Not me.  So, nevertheless, lets have you do this every single day when you wake up and if you can during the day here and there.  Maybe while your on a potty break.  Something of that nature and then try it out at night before going to bed.  See if that helps to relax you.  Do it about 5 to 10 times each round and give me some feedback, let me know how you do.  Thanks for watching.

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