2 breathing techniques that reduce anxiety in real time (doctor demo)

Dr. Anthony Cave on EKG and Breathing Techniques

Key Concepts: EKG, Cyclic Breathing, 4-7-8 Breathing, Heart Rate Variability, Vagal Nerve Stimulation, Guided Imagery, Anxiety Reduction, Inner Healing Capacity.

Introduction:

Dr. Anthony Cave demonstrates and explains the effects of cyclic breathing and 4-7-8 breathing techniques on his heart rate, using an EKG monitor to provide real-time visual feedback. He emphasizes the importance of these techniques for anxiety reduction and harnessing the body's inner healing capacity, while clarifying that he is not against medication or therapy, but rather an advocate for natural methods.

EKG Setup and Initial Heart Rate:

Dr. Cave connects himself to an EKG monitor in an operating room to visually demonstrate the impact of breathing techniques on his heart. He uses the mnemonic "white right, smoke over fire" (black over red) for lead placement. He also uses a pulse oximeter to monitor his oxygen saturation (96%) and heart rate, which initially starts in the 60s but spikes up due to nervousness.

Cyclic Breathing Technique:

• Description: Inhaling through the nose, taking an extra sniff of air at the end, and then slowly exhaling for about 10 seconds through the mouth.
• Process:
  1. Inhale through the nose for approximately 1 second.
  2. Take an additional sniff of air.
  3. Exhale slowly through the mouth for 10 seconds.
• Observation: Dr. Cave instructs viewers to listen to the changes in his heart rate, noting how it increases during inhalation and slows down during the extended exhalation.

4-7-8 Breathing Technique:

• Description: Inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
• Process:
  1. Inhale through the nose for 4 seconds.
  2. Hold the breath for 7 seconds.
  3. Exhale through the mouth for 8 seconds.
• Tongue Position: Dr. Cave emphasizes the importance of placing the tongue on the roof of the mouth, just behind the front teeth, during exhalation. This technique, taught by Dr. Andrew Weil, helps to slow down the exhalation by creating resistance and closing a circuit.
  • Quote: "bringing your tongue to the top of your mouth, just behind your front teeth, to close a circuit to help slow your exhalation down as you try to breathe against your tongue pressing up against your upper palate or the hard part of the roof of your mouth."

Heart Rate Variability and Repetition:

Dr. Cave notes the immediate change in his heart rate variability after performing both breathing techniques. He emphasizes that these techniques are most effective when repeated multiple times throughout the day, rather than just a single breath.

Integration with Other Modalities:

Dr. Cave suggests combining these breathing techniques with other modalities such as:

• Guided Imagery: Listening to guided imagery recordings, especially before surgery or to aid sleep.
• Vagal Nerve Stimulation: Engaging in activities that stimulate the vagal nerve.
• Mindfulness-Based Activities: Practicing mindfulness to synergize the effects of the breathing techniques.

Conclusion:

Dr. Cave concludes by emphasizing the power individuals have over their health and encourages viewers to utilize these breathing techniques to reduce anxiety and improve overall well-being. He promotes the integration of these techniques with other holistic practices for enhanced care.