Posts tagged breathing techniques
Engage Your Vagus Nerve :: Breathing Techniques For Relaxation And Insomnia Relief

Concerns about the long-term impact of chronic stress, depression, anxiety and insomnia is a topic of concern for many of my coaching and therapy clients. A few stressful, sleepless nights can easily spiral into a regular problem as clients begin to develop a negative relationship with bedtime and sleep. Many will seek the help of a psychiatrist to obtain prescription medications in an effort to break the cycle. Not a bad option in the short-term, but less than ideal as a long-term solution. I always recommend lifestyle modifications and attempts at simple changes in the environment first. Before we move to information about engaging your vagus nerve and the relaxation response, let's clear the path to create an optimal environment for sleep. 

How can you modify your environment to promote better sleep? In addition to dimming the lights and reducing evening electronic stimulation, some helpful evening rituals include the following:

  • meditation

  • focused breathing

  • biofeedback

  • guided imagery

  • progressive muscle relaxation

  • restorative yoga

  • gentle stretching to release tension in the body

  • a warm bath

  • a soothing warm drink such as milk, nut milk or non-caffeinated tea 

  • herbs and homeopathic support 

How are you breathing during the day? You may not be aware that throughout your busy day, your breathing has become shallow. Your thoughts likely contribute

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Holiday Chaos Survival Tips For Couples :: Because Murder Is Not An Option

As a therapist who enjoys providing marriage and couples therapy, I've made the observation that partners struggle to work as a team during the busy, stress-filled and conflict-ridden holiday season. Feeling torn with competing interests such as family needs, travel and extra demands on time and energy can bring many to exasperation and exhaustion. If you tend to suffer because of your "people pleasing" nature and an inability to say NO, protecting your boundaries or creating healthy boundaries for yourself (perhaps you're new at this?) can be a real challenge.

Don't suffer in silence, or loudness. Many couples and partners enter marriage and family counseling after the holiday season because they feel disconnected, hurt and misunderstood, in addition to a range of other experiences, including losing once-enjoyed intimacy. Being in the company of family and friends can trigger feelings of resentment, reignite old wounds as well as highlight family of origin issues--leaving even high-functioning couples feeling de-skilled and in need of help to sort through the chaos.  

So, how do you reconnect after fighting, communication problems and hurt feelings? Having some simple tools at your ready can help you avoid the downward spiral. What follows are

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Make Room For Less Stress In Three Easy Steps

Is stress wrecking your life, and do you ever wonder what affect your stress has on you? We all handle stress differently. Some of us don't manage it well and are sick or unwell, whereas others seem to thrive with few ill-effects. A doctor once told me that nearly all or about 95% of the people he sees daily have stress-related illnesses. For starters, stress, in its many forms, compromises the immune system. As a result we are more vulnerable to a wide range of discomforts, aches, pains and disease. It’s important to know that whatever we experience — anxiety, sadness, negative thoughts, environmental stressors, calm, happiness or joy — bodies respond in sometimes very powerful ways. Is it possible to train yourself to make space for good things to happen? You know, learn to "let in" more good which may help "squeeze out" the bad. In my psychotherapy practice, I’ve noticed that many people seem to default to negative emotions and drama, even when things are, for the most part, fine. This pattern is very much habitual, as if early training in this behavior has created the wiring for the template of your life in the here and now, as well as all future experiences. Notice the way you talk to yourself.

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.