Latest news with #Kaylor
Tom's Guide
2 days ago
- Health
- Tom's Guide
Trouble sleeping? 'Moon breathing' can reduce anxiety at night, says expert
Even when you've created the perfect environment for sleep and are exhausted from a busy day, sleep can be elusive if you experience nighttime anxiety — which can include trouble relaxing, night sweats, panic attacks and increased waking during the night. But what if we told you that an ancient yogic breathing technique could be a tool in your arsenal to challenge it? Moon breathing is a term that has become more popular more recently thanks to social media platforms like TikTok. This breathing technique is focused on using your left nostril, and can lead to a range of benefits, including activating the parasympathetic nervous system (the part of our autonomic nervous system associated with relaxation), lowering the heart rate and preparing the body and mind for sleep. To explore more about what moon breathing is, exactly why it can help with nighttime anxiety and sleep, and how you can try it, we've spoken to licensed clinical psychologist specializing in sleep and trauma, and yoga teacher, Dr. Leah Kaylor Ph.D. PLLC.. "Moon breathing is a calming yogic breathwork technique rooted in ancient Indian practices of pranayama. In yogic philosophy, the left nostril is associated with lunar (moon) energy—cool, calm, and introspective," says Dr. Kaylor. It's a breathing exercise that involves inhaling slowly through your left nostril only, while keeping the right nostril closed, then exhaling through the right nostril while closing the left. A paper published in Nature exploring the changes in brain activity recorded by EEG during nasal breathing noted that, "Yogic practices suggest, and scientific evidence demonstrates, that right-nostril breathing is involved with relatively higher sympathetic activity (arousal states), while left-nostril breathing is associated with a relatively more parasympathetic activity (stress alleviating state)." "By breathing exclusively through the left nostril, this technique is thought to activate the parasympathetic nervous system, promoting relaxation and emotional ease," explains Dr. Kaylor. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. The sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS) are both part of our autonomic nervous system, with research noting that the former is connected to our alert, "fight or flight," response and the latter with "rest and digest" processes, when we are in a relaxed state. "Moon breathing works by channeling breath solely through the left nostril, which is believed to stimulate the brain's right hemisphere — the part associated with calmness, intuition, and emotional regulation," says Dr. Kaylor. The benefits of this, she says, can include reducing sympathetic (stress) arousal, activating the parasympathetic nervous system and lowering heart rate and blood pressure. Plus, moon breathing can help promote mental stillness and emotional grounding, and prepare our bodies for introspection, rest or sleep. One study looked at the effect of different yogic breathing techniques that utilise the left and right nostrils, and both, to see if they had differing effects on reaction time, heart rate and blood pressure. The researchers concluded from their results that moon breathing was among the left nostril techniques that "may induce a state of parasympathetic dominance as seen in (cardiovascular) parameters." They further noted that their findings are in line with "the traditional swara yoga concept that... the flow through left nostril (chandra nadi and ida swara) is relaxatory." Dr. Kaylor explains that moon breathing is particularly effective for pre-sleep anxiety because it: If you're experiencing regular nighttime anxiety, it's important to consult a medical professional for advice. If you want to incorporate moon breathing into your nighttime routine as a tool to combat it, Dr. Kaylor has some simple steps you can follow. The 4-7-8 method is a breathing technique that gained popularity after Dr. Andrew Weil began teaching it, and involves breathing in through your nose for a count of four, holding that breath for a count of seven, and then slowly breathing out through your mouth for a count of eight. Dr. Kaylor explains that the main difference between these two breathing techniques is that "moon breathing is through one nostril." "Moon breathing is best for highly anxious or overstimulated individuals," she says, explaining that it is "ideal for those experiencing hyperarousal or sympathetic overdrive (e.g., anxiety, racing thoughts, agitation)." Because moon breathing does not involve holding your breath, it can also be good breathing technique for those who are sensitive to breath retention, she says, or, those who find it distressing or physiologically uncomfortable. That could include people with a panic disorder or asthma. "4-7-8 is best suited for people with experience in controlled breathing or mindfulness," says Dr. Kaylor. "The extended breath-hold can feel challenging for beginners or those with respiratory sensitivity," she adds, noting that it can suit others too, including those who benefit from structure and counting, and those with sleep-onset insomnia. This is because "studies and anecdotal evidence suggest that 4-7-8 is particularly effective at quieting the mind and inducing a sleep-conducive state." Stress and anxiety are typically associated with higher levels of cortisol, which can increase heart rate and blood pressure. Cortisol is also the sleep hormone associated with making us feel awake and alert, which means that when it's increased, sleep will be more difficult. However, a review of studies looking at the effects of breathing exercises found "that breathing exercises have positive effect on decreasing the blood pressure and heart rate." Dr. Kaylor says, deep breathing can also help to "release physical tension in the body, particularly in the shoulders, chest, and jaw." And, in giving our brains something simple and rhythmic to focus on, deep breathing techniques can "interrupt cognitive rumination." Deep breathing has even been shown to increase melatonin production, the hormone our bodies produce in the evening and which helps us to feel sleepy. One study found that a group of 15 participants who practiced deep breathing alongside meditation and yogic postures for a period of three months saw an increase in plasma melatonin (which is the concentration of melatonin in our blood). In addition, Dr. Kaylor explains that deep breathing can "reduce cortisol levels, allowing melatonin to rise naturally." As well as helping you drift off in a calmer state, it can also help your overall sleep. Research showed that when a group of students practiced moon breathing for four weeks it 'led to improvement in sleep quality." Deep breathing is an incredibly affective way of activating our parasympathetic nervous system, creating a sense of calm and relaxation needed for sleep. Slower, deeper breaths into your diaphragm, "increases the pressure of oxygen in the air sacs, making it easier for oxygen molecules to move into the blood via the capillaries," neuroscience researcher Dr. Yewande Pearce explains in this useful Headspace video.
Tom's Guide
2 days ago
- Health
- Tom's Guide
I take magnesium for sleep, but can a varied diet deliver the same results? I asked three experts
I started taking magnesium glycinate when I was in the throes of insomnia. I wasn't in the right headspace for loading up my plate with magnesium rich foods back then, so supplements filled the gap. Taking magnesium has since become part of my nighttime routine – a deeply ingrained habit. But after recently adding more healthy foods to my diet I'm thinking of ditching my magnesium glycinate supplement altogether. I spoke to three registered dieticians to gain a better understanding of magnesium supplements versus magnesium rich foods for sleep. Here's what they told me… Magnesium is a vital mineral that plays a key role in helping you to relax, in addition to regulating your circadian rhythm (sleep-wake cycle). As Dr Leah Kaylor, Ph.D. MSCP explains: 'Magnesium supports sleep by regulating melatonin and enhancing GABA (calming neurotransmitter). 'Magnesium can influence inflammation and cortisol, both of which can disrupt sleep.' So magnesium is important for sleep (and endless other functions), but how much does the average person need? According to the NIH Office of Dietary Supplements, men need around 400-420mg of magnesium a day, and women need 310-350mg a day. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. However there are other factors to consider, says Elizabeth Huggins, Registered Dietician at Hilton Head Health Wellness Resort and Spa: 'The ideal daily intake depends on your age, sex, and health conditions, including pregnancy.' 'Supplement only when clinically indicated,' advises Dr Kaylor. I've been doing a lot of research into magnesium rich foods as I prepare to ditch my supplement, and the good news is there are lots of options to pick from. 'Nuts, specifically almonds, cashews and peanuts, chia seeds and pumpkin seeds are high in magnesium.' Explains Huggins, RDN. Individuals can meet their magnesium needs by consuming magnesium rich foods daily and using dietary supplements to fill dietary gaps 'Other great choices for a source of magnesium include leafy greens, whole grains, legumes and beans. Certain fatty fish such as salmon or halibut also contain magnesium.' 'It is possible to meet magnesium needs through diet; however, many people don't get the recommended amount.' Dr Kaylor adds. As for me, I've been adding more pumpkin seeds and black beans to my diet (I've always eaten spinach and almonds). 'Individuals can meet their magnesium needs by consuming magnesium-rich foods daily and by using dietary supplements to fill dietary gaps.' Says Holiday Durham, PhD, MS, Registered Dietitian at Amway. Here's a breakdown of how much magnesium is in each of the most popular recommended foods, according to the USDA's FoodCentral Database: I've been supplementing my diet with magnesium glycinate, and this is the one experts seem to favour too. 'Evidence suggests that magnesium glycinate is one form of magnesium that the body may more readily absorb,' Holiday Durham, RD, tells me. Dr Kaylor agrees: 'Magnesium glycinate is the least likely of the magnesium family to cause GI distress.' According to registered dietician Huggins, GI distress can include, 'nausea, diarrhea and abdominal cramping. Magnesium supplements also have the potential to interfere with medications (including cholesterol lowering statins.) There is also a risk in people that have kidney disease.' If you do supplement, don't expect an immediate effect. I only noticed a difference in my sleep after a couple of weeks of taking magnesium glycinate. 'Its effects tend to be gradual, typically becoming noticeable after one to two weeks of consistent intake.' Explains Dr Kaylor. 'In the Abbasi et al. trial, improvements in sleep were seen after eight weeks of daily intake.' Personally, I have found success with taking a regular magnesium glycinate supplement when I've had trouble sleeping in the past. But around the time I started taking it I was also practising better sleep hygiene, one of the most powerful tools I learned for easing insomnia. 'As a sleep expert, magnesium can be a small part of a much larger plan to develop better sleep habits,' agrees Dr Kaylor. '[Magnesium] is not a magic bullet. Its effects are typically modest at best. 'Instead people should focus on a solid wind down routine, consistency in sleep/wake times, and stress management.' Elizabeth Huggins, RDN, also recommends focusing on the whole picture: 'There are a number of factors that influence sleep quality so it's important to take a holistic approach. 'A balanced diet that includes foods with adequate amounts of magnesium are part of the approach to help promote better sleep. 'Some studies have found that magnesium intake can help us sleep better, but there are contradictory findings. Ultimately, more research is needed to learn more about the interaction of how and who it might help.'
Tom's Guide
02-06-2025
- Health
- Tom's Guide
Experts swear by 'box breathing' to fall asleep fast — here's how to try it tonight
A breathing exercise used by NAVY Seals and in yogic practice might not immediately seem like it's simple enough to be adopted by anyone to help with getting to sleep more easily. But box breathing is an easy to master form of deep breathing that, according to the British Heart Foundation, can help to reduce stress, lower the heart rate and improve sleep. It's a technique where you structure your breathing pattern by imagining a box or square (more on that below!). Recent research testing the effect of box breathing on sleep found a "statistically significant improvement in sleep quality" in the group who practiced it, and you can practice for just a minute a day to see the effects on your wellbeing. To explore exactly how box breathing can produce these positive benefits, improve our sleep and help us fall asleep faster, we've spoken to licensed clinical psychologist specializing in sleep and trauma, Dr. Leah Kaylor Ph.D. PLLC, and Dr. William Lu, MD, Medical Director of Dreem Health. Box breathing, 'square breathing', and the Sanskrit 'Sama Vritti Pranayama,' are all names that refer to the same deep breathing technique. "Box breathing is a simple, structured breathing technique that promotes relaxation by regulating your breath in four equal parts — inhaling, holding, exhaling, and holding again, typically for four seconds each," says Dr. Kaylor. Box breathing is a simple, structured breathing technique that promotes relaxation by regulating your breath in four equal parts According to an article published in scientific journal Family Medicine, box breathing is among "breathing exercises that are helpful in reducing feelings of anxiety, stress, or panic" and is "rooted in the yogic practice of breath regulation." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "Its origins are in meditation practice," explains Dr. Lu, "although more recently has become more popular as a technique used by US Navy SEALs as a way to mitigate high stress situations," he says. It's also an effective tool to employ when you're trying to fall asleep faster, and stay asleep. "Breath work is a great way to refocus away from distractions that keep us from falling asleep," Dr. Lu explains. And while you can practice box breathing at any time of the day, if you want to use this deep breathing technique to improve your sleep latency (the time it takes to fall asleep) and quality, Dr. Kaylor has shared some easy instructions. Start by preparing with the following steps: Then, you can practice the actual breathing method by doing the following: "Box breathing works by giving the brain a predictable rhythm, slowing breathing to around 4–6 breaths per minute," says Dr. Kaylor. "This rhythm helps interrupt stress signals in the brain and recalibrates your nervous system toward a relaxed state," she explains. This helps "prime the body for sleep" by slowing heart rate and respiration to mirror what happens naturally as you transition into sleep, activating the parasympathetic nervous system (rest and digest) instead of the sympathetic (fight or flight). Dr. Lu explains that this is because box breathing primarily stimulates the vagus nerve, which "affects the parasympathetic nervous system". "By promoting parasympathetic dominance, box breathing helps reverse the hyperarousal state that blocks sleep — especially in individuals with insomnia, anxiety, or high stress," Dr. Kaylor adds. "This physiological calm makes it easier to fall asleep and stay asleep," she says. Indeed, as well as helping you drop off, box breathing has been shown to help people sleep better throughout the night. One study where box breathing was used as an intervention in older people with sleep disorders showed that it resulted in "a significant improvement in sleep quality." The 4-7-8 method, like box breathing, impacts your automatic nervous system and activates the parasympathetic nervous system to promote relaxation. Both are rooted in pranayama, the ancient yogic practice of regulating the breath. However, the 4-7-8 method received widespread recognition through Dr. Andrew Weil, who developed and teaches the technique, and describes it as "the most powerful relaxation technique that I've discovered." The 4-7-8 method has more emphasis on the holds and exhales "Box breathing has shorter breath holds and exhales than the 4-7-8 method which represents inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds," says Dr. Lu. "The 4-7-8 method has more emphasis on the holds and exhales which are where vagal nerve stimulation is highest," he says. "Box breathing is best for structured calm and emotional grounding," Dr. Lu says, adding that, "4-7-8 breathing promotes deeper relaxation and is particularly effective for falling asleep fast or calming panic." Anxiety and stress can manifest themselves with symptoms like a racing heart, but a session of deep breathing can help, as it should slow your heart rate down, and help you to feel more relaxed. Plus, you'll be directing you attention away from your worries, Dr. Lu says. "Breath work is a great way to refocus away from distractions, stress and anxiety," he explains. Research confirms that deep breathing and breathing exercises can be incredibly impactful when it comes to reducing stress and anxiety. One study showed that a single session of slow, deep breathing reduced subjective anxiety and physiological stress in both younger and older adults. Another study found that women who completed a 45 minute breathing exercise saw a significant reduction in their cortisol (a stress hormone) levels afterward. Melatonin is often described as the 'sleepy hormone' because of the role it plays in regulating our sleep. Levels of melatonin generally rise in the evening and begin to drop in the early hours of the morning, which helps us to feel sleepy at the right time — at night! Research has shown that deep breathing can increase melatonin levels, particularly if used alongside other yogic practices. In one study, a group of 15 participants practiced deep breathing alongside yoga and meditation and after three months, their plasma melatonin (the amount of melatonin in the blood) showed an increase. We've discussed here that both box breathing and the 4-7-8 method activate the parasympathetic nervous system, and the same is true of deep breathing techniques in general. One study looking at the effect of slow, pranayamic breathing found that it affected the nervous system, "ultimately causing shifts in the autonomic balance towards parasympathetic dominance." Deep breathing also "slows the nervous system by shifting brainwave activity from alert beta states to calm alpha and theta states," explains Dr. Kaylor. "In short, deep breathing is one of the fastest, most accessible ways to reset the body and mind for high-quality, uninterrupted sleep," she says.
Yahoo
16-05-2025
- Science
- Yahoo
Ohio University Lancaster hosts STEM Discovery Day
LANCASTER - Ohio University Lancaster hosted STEM Discovery Day and welcomed more than 350 students from 21 Central Ohio area schools, along with 36 teachers and 30 science and technology professionals to campus on May 9. This dynamic, hands-on experience was designed to spark curiosity and demonstrate the real-world impact of science, technology, engineering, and math (STEM), according to the press release. There was a keynote presentation by a representative from COSI, the Center of Science and Industry. 'STEM Discovery Day was all about igniting curiosity and showing middle school students, that science, technology, engineering, and math are not just subjects—they're pathways to solving future real-world challenges,' said Dr. Pamela Kaylor, professor of instruction in Communication Studies and STEM Discovery Day co-chair in the release. 'Through hands-on activities, we're helping them envision themselves as future innovators. This event wouldn't be possible without the dedication and creativity of our incredible organizing team, many science professionals who served as presenters, our generous sponsors, and dedicated volunteers—whose passion for STEM education is making a lasting impact on the next generation.' Dr. Jacqueline Tudor, co-chair of the event, joined Kaylor in thanking the educators, planning committee, and sponsors who made the day possible. Major sponsors included Cirba Solutions, Fairfield County Foundation, Mid West Fabricating, Julie D. Messerly DDS, OhioHealth, Fairfield Medical Center, Niagara Water, and Cristy's Pizza. The event received high praise from Ohio Chancellor Mike Duffey, who attended and visited multiple sessions. 'What I witnessed today was exactly what we need all Ohio's colleges and K-12 schools to be doing together,' said Duffey. 'Young students' eyes were lighting up, they were waving hands in the air and having fun learning about STEM, liquid nitrogen, and energy. The COSI kickoff was so much fun, and I was able to observe students diving deeper in the sessions afterward. On behalf of the State of Ohio, I extend my thanks to Ohio University for being such a great community partner.' Kaylor emphasized the long-term impact of the event. 'Our approach is evidence-based. In our 40+ years of organizing STEM events, a great many of the young participants have grown up to have amazing careers in STEM—and are now presenters themselves.' This article originally appeared on Lancaster Eagle-Gazette: More than 300 students experience STEM Discovery Day at OUL
Chicago Tribune
15-05-2025
- Entertainment
- Chicago Tribune
The Hand & The Eye will be a new, $50 million magic theater off Magnificent Mile
With a $50 million investment in the struggling Magnificent Mile, the Chicago healthcare entrepreneur Glen Tullman is opening a massive new live entertainment venue in the historic McCormick Mansion (100 E. Ontario St.), most recently the home of Lawry's Prime Rib restaurant. Tullman said the new venture, called The Hand & The Eye, will employ some 200 people and offer seven different performance spaces, along with multiple bars and a dining experience, all devoted to the art of magic. 'This is not some six-month pop-up thing. This is a once-in-a-generation project,' Tullman said during a tour of his venue under construction. Opening night is anticipated for March 2026. The closest comparable existing venue is probably the long-established Magic Castle in Los Angeles, first opened in 1963. Tullman said that Chicago's 36,000-square-foot The Hand & The Eye will be larger than that famous venue (by some 10,000 square feet) and will feature an interior design by David Rockwell, known for Broadway shows as much as his restaurant interiors. 'People come to Chicago from Iowa and Indiana and they want to be amazed,' Tullman said. 'This will amaze them.' Although there are multiple stages and performance nooks, the plan for The Hand & The Eye is to be open seven nights a week and offer a single inclusive ticket that will move audiences through numerous performances and a dinner, with patrons making timed reservations and then traversing all the rooms in a bespoke fashion. The price point has not yet been set, but it is not likely to be cheap. Tullman, 65, described his intent to offer an upscale, all-adult experience with a dress code. 'This will not be a jeans and sneakers kind of place,' he said. Along with the one-night, all-inclusive ticket aimed more at visitors to the city, the venue also plans to offer club memberships for residents and regulars, allowing members the ability to come and go to the various stages and bars through a dedicated entrance, perhaps to see a favorite magician. Members, Tullman said, will be required to learn a magic trick, but otherwise memberships will be open to everyone, creating a Soho House-like experience, albeit with an illusionary theme. Numerous magicians, including 'curator of magic' Jeff Kaylor, have already moved to the city to work on the project. 'We're bringing something special to Chicago,' said Kaylor, 'but also to the world of magic.' Performers, Kaylor said, will be a blend of resident magicians and 'world-class' special guests. 'We want to open up people's imaginations,' Kaylor said, 'and we also want to create a place where every magician in the world wants to perform.' A tour revealed a historic building being gutted virtually to the studs, albeit with the preservation of the original grand staircase, fireplace and a few other elements. The historic exterior of the building, which dates to 1899, is landmarked and cannot be changed. L. Hamilton McCormick, the nephew of famed agriculturalist Cyrus McCormick, and his wife, Constance Plummer McCormick, commissioned a four-story Italian Renaissance home with bricks imported from Belgium (and wrapped in straw) on the corner of Ontario and Rush Street. At various points in its history, the house also housed a puppet theater and a members-only nightclub called the Continental Casino. A fourth-floor ballroom hosted as many as 400 guests including, on occasion, visiting royalty hosted by Mrs. McCormick. Rockwell's new design will include a roof garden as part of the venue. The seven theaters inside the mansion will range from about 25 to 100 seats, Kaylor said, offering conditions for different levels of magic from tight close-up through more medium-range illusions. In a nod to Chicago's long history of bartender magicians, bars will be set up as much for trickery as for cocktails. The operation will also feature live jazz and have a full-time music director and there will be a retail outlet for magic tricks that come with human instructions. Opening hours are projected to be from 5 p.m. until midnight. Tullman also said there would be an educational component, offering opportunities to young Chicago magicians from the city's neighborhoods, as well as some weekend brunches and daytime performances opened up to a family audience. In a phone interview from Madrid, Rockwell said he was intrigued by the possibility of 'doing something that had never been done, of creating an intimate audience experience that integrated both performance and hospitality spaces.' Rockwell said his design byword was 'hand-crafted' and that, as a theater designer, he had obsessed over theatrical lighting and audience sightlines, often not preoccupations of traditional interior designers. 'This is the first time I've worked on a hospitality project where the building blocks are the one-on-one human interactions that comes from theater,' Rockwell said. Levy Restaurants CEO Andy Lansing, also a self-described magic geek, said 'magic and dining and design have all been treated with equal care, instead of existing in their own silos.' Food is likely to be retro in orientation. 'Think the Pump Room in its heyday,' Lansing said. 'And the food will be served in the most beautiful of dining rooms.' The Hand & The Eye hardly will be the only magic venue in the city. The successful Chicago Magic Lounge operates in Andersonville, offering two stages and a bar. Longtime Chicago magician Dennis Watkins plies his craft multiple times a week in the basement of Petterino's Restaurant a little further south in Chicago's Loop, under the auspices of the Goodman Theatre. And the Rhapsody Theatre presents magic in Rogers Park. All are likely to face formidable new competition, although an argument can be made that more venues will create more demand in a city with an auspicious history of prestidigitation. 'This will be part of the reinvigoration of Michigan Avenue,' Tullman said, noting that he did not have any partners in the venture beyond himself. 'I'm betting on the city.'
