Unlocking the Power of Breath Control and Ultradian Rhythms: A Comprehensive Guide for Nurses
Welcome to the Renegade podcast! I’m Karen DeMarco, the founder of Renegade, and I’m excited to share our mission with you. My journey began 30 years ago as a nurse, where I worked in various high-pressure environments like ICU, ER, and flight nursing. In 2011, I transitioned out of the traditional medical system to start a private patient advocacy business, which evolved into corporate wellness and research initiatives. By 2016, I had fully committed to this new path, and it was around this time that I met Ed and his wife, Wendy, who is now my partner in Renegade.
The inspiration for Renegade came during a hike in 2021 when I was listening to a podcast by James Nestor, author of "Breathe." It struck me that nurses, who are often at the forefront of healthcare, are not credited for their ongoing learning and curiosity. This realization led to the creation of our podcast, where we aim to provide nurses with access to cutting-edge, evidence-based information that often takes years to reach the medical community. We believe that nurses are the white blood cells of our healthcare system, and by equipping them with knowledge, we can accelerate positive change.
In this podcast episode, Karen DeMarco, founder of Renegade, and Ed, an expert in breath control and performance coaching, explore ultradian rhythms, the significance of rest, and practical strategies for integrating breath control into daily routines to improve overall patient well-being and nursing resilience.
Understanding Ultradian Rhythms
Let’s start with the basics: what is an ultradian rhythm? Most people are familiar with circadian rhythms, which govern our day-night cycles. However, ultradian rhythms operate on a shorter time scale, typically lasting between 90 to 120 minutes. These rhythms are crucial for various bodily functions, including heart rate, breathing, and even digestion.
During the day, our bodies experience cycles of peak performance followed by troughs of fatigue. When we push through these natural lulls, we can create significant stress and inflammation in our bodies. This is particularly relevant in our fast-paced culture, where we often ignore our body’s signals to rest. Instead of listening to our fatigue, we are conditioned to “push through” and keep working, which can lead to burnout and health issues.
The Importance of Rest
It’s essential to recognize that rest is not a luxury; it’s a necessity. Just as we eat when we’re hungry and drink when we’re thirsty, we should also rest when we’re tired. Ignoring our need for rest can lead to a host of problems, including increased inflammation and chronic disease.
During the ultradian trough, our bodies engage in critical processes such as cellular repair, detoxification, and the replenishment of neurotransmitters and hormones. This is when our bodies do the necessary work to maintain health and balance. However, in our busy lives, we often overlook these signals, leading to a cycle of stress and fatigue.
Cultural Influences on Rest
Culturally, we are taught to value productivity over well-being. Phrases like “burn the midnight oil” and “fake it till you make it” reinforce the idea that we should always be working, even at the expense of our health. This mindset is detrimental, as it encourages us to ignore our body’s natural rhythms and signals.
As healthcare professionals, we must challenge these cultural norms and advocate for a more balanced approach to work and rest. By understanding ultradian rhythms, we can better manage our energy levels and improve our overall health.
Breath Control and Its Impact on Health and Performance
In this enlightening discussion, Ed emphasizes the critical role of breath control in managing both physiological and psychological states. He explains that by creating a longer exhale than inhale, individuals can signal safety to their brains, allowing them to transition from a state of fear to one of calm and control. This shift is particularly important for those in high-stress professions, such as nursing, where mental and physical endurance is essential.
The Science of Breathing
Ed emphasizes that from a physiological standpoint, creating enough pressure without strain allows for a longer exhale than inhale. This technique is crucial because exhaling through the mouth can lead to dehydration, while exhaling through the nose helps maintain oxygen levels in the brain. He explains that carbon dioxide (CO2) plays a vital role in endurance and relaxation, acting almost like a "miracle drug" for those under pressure. By exhaling through the nose, individuals can avoid the toxicity that builds up in the brain and blood when CO2 levels rise too high.
Recent research from Australia indicates that 80% of fat loss and inflammation reduction comes from exhaling, with the remaining 20% attributed to urination, evacuation, and sweat. Ed suggests that simply practicing longer exhales can lead to significant weight loss—up to 50 pounds in a year—without any dietary changes. This simple practice can empower individuals to take control of their health.
Incorporating Breath Techniques into Daily Life
Karen and Ed discuss how to incorporate these breathing techniques into daily routines. Ed encourages listeners to practice slow, intentional breathing, linking it to mental and physical goals. He suggests using these techniques during moments of stress, such as walking between appointments or navigating stairs, to break up tension in the body. This practice not only promotes relaxation but also activates the body's healing mechanisms.
The conversation shifts to the importance of understanding ultradian rhythms—natural cycles of energy and rest that occur throughout the day. Karen highlights that cortisol levels peak shortly after waking, and instead of reaching for coffee, individuals should allow their bodies to naturally wake up. Ignoring these biological signals can lead to adrenal fatigue, characterized by a flattened diurnal curve of energy levels.
Managing Stress and Enhancing Creativity
Ed explains that by lengthening exhales, individuals can signal to their bodies that all is well, promoting a parasympathetic response that reduces stress. This practice can help maintain a more creative and productive state of mind, as it encourages brainwaves to shift into a more relaxed alpha state. This is often when people experience moments of inspiration, such as when they are in the shower or zoning out.
The discussion also touches on the importance of energy conservation throughout the day. Ed likens daily energy management to burning wood for potential energy, encouraging listeners to use their energy wisely to avoid burnout. By practicing slow, intentional breathing, individuals can cultivate a state of relaxed energy that supports both physical and mental well-being.
Practical Breathing Exercises
Ed introduces a practical breathing exercise to help listeners experience the benefits of breath control. He instructs participants to sit with a straight spine and feet on the ground, inhaling slowly while holding for two seconds, then exhaling slowly and holding again. This technique helps to release tension and acidity from the body, promoting a sense of calm and clarity.
Karen shares her personal experience with the exercises, noting that she sometimes feels lightheaded when practicing. Ed explains that this sensation is a sign of increased CO2 levels in the brain, which can take time to acclimate to. As individuals practice these techniques, they become more CO2 tolerant, leading to improved overall health and performance.
The Importance of Education and Awareness
The episode concludes with a call to action for healthcare professionals to incorporate these breathing techniques into their practice. Karen emphasizes the need for education on ultradian rhythms and breath control, as these concepts are often overlooked in traditional nursing education. By understanding and teaching these principles, healthcare providers can enhance their own well-being and that of their patients.
Listeners are encouraged to explore Ed's "Breath as Medicine" course, which offers further insights into the power of breath control for health and performance. The episode serves as a reminder that simple changes in breathing can lead to profound improvements in physical and mental health, making it an accessible tool for everyone.
Practical Strategies for Nurses
As we wrap up this discussion, I want to emphasize that understanding ultradian rhythms and breath control is not just theoretical; it has practical applications for nurses and healthcare providers. Here are a few strategies to consider:
Listen to Your Body: Pay attention to your energy levels throughout the day. When you feel a dip, take a short break to rest or engage in a brief mindfulness exercise.
Incorporate Breathwork: Practice deep, diaphragmatic breathing to activate the parasympathetic nervous system. This can be done during breaks or even while working.
Educate Yourself and Others: Stay informed about the latest research on breath control and ultradian rhythms. Share this knowledge with your colleagues to promote a healthier work environment.
Create a Rest-Friendly Culture: Advocate for policies that allow for regular breaks and rest periods. Encourage a culture that values well-being over constant productivity.
Practice Mindfulness: Incorporate mindfulness practices into your daily routine. This can help you stay present and manage stress more effectively.
Use Visualization Techniques: Visualize your breath moving through your body, bringing energy and relaxation. This can enhance the effectiveness of your breathing exercises.
Stay Hydrated: Proper hydration supports overall health and can improve the effectiveness of your breathing practices.
Seek Support: If you’re struggling with stress or burnout, seek support from colleagues, supervisors, or mental health professionals.
By understanding and implementing these techniques, nurses and healthcare providers can enhance their resilience, energy levels, and overall well-being, ultimately leading to better outcomes in both their personal and professional lives.
Earn CES with this podcast episode highlighting the transformative power of breath control, offering practical techniques and insights that can enhance health, reduce stress, and promote overall well-being. By embracing these practices, individuals can take charge of their health and unlock their full potential. Whether you’re a nurse, healthcare provider, or simply someone looking to improve your health, these strategies can help you achieve a more balanced and fulfilling life.