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Just Breathe – A natural protocol to reduce anxiety, stress and increase focus.

Dr. Bill Comiskey ND

Anxiety, stress and depression are sure tail signs of dysautonomia (dysfunctional autonomic nervous system) brought on by malnutrition via overuse of processed foods and excess carbohydrates.  Excess carbohydrates require thiamine b1 to process excess glucose resulting in deficiency of thiamine (beriberi).  Thiamine deficiency combined with low magnesium levels and shallow breathing contribute to autonomic dysfunction.  Thiamine and magnesium availability dictates mitochondrial energetics and determines how much ATP is produced.  Mitochondria are the power plants of the cell.  When there is a mild degree of hypoxia (low oxygen) the autonomic nervous system becomes chaotic.

Thiamine and magnesium are essential cofactors in enzymes that preside over energy production.  Thiamine deficiency plays a huge part in autonomic dysregulation and is at the core of mitochondrial dysfunction.  Thiamine is a primary rate-limiting cofactor that is central to oxidative metabolism. All illness begins and ends with respiratory insufficiency and disturbed oxidative metabolism.  High calorie malnutrition, chronic stress, toxins and genetic defects disturbs oxidative metabolism. High calorie malnutrition, diets high in sugars and processed foods loaded in environmental chemicals but deficient in actual nutrients induce hypoxia (low oxygen) and thiamine deficiency.  Most if not all medications and vaccines damage the mitochondria and reduce oxidative metabolism.

Nutrition affects mood. A deficiency of many vitamins is associated with psychological symptoms magnesium and thiamine deficiency have both been implicated in depression. Chronic anxiety and depression were regularly alleviated by getting people to understand the importance of an appropriate diet, together with the administration of supplementary vitamins, the most important of which were thiamine and magnesium.

Inescapable, chronic stress depletes your body of your ‘adaptive energy’ or stress buffer…

…and your body is forced to reduce ATP production to conserve energetic resources which makes you more susceptible to unpleasant symptoms like anxiety and depression.

This would be the exhaustion stage of Hans Selye’s general adaptation syndrome where you literally have ZERO resources left to cope with stress.

Thiamine and magnesium to the rescue!

Thiamine is really one of the most basic anti-stress factors – it allows you to generate the energy needed to meet the demands of everyday stressors and challenges.

The sympathetic branch of the autonomic nervous system is easily activated because any degree of oxygen lack is obviously dangerous to the organism and a fight-or-flight reflex reaction would be initiated by the perception of danger.  There is much evidence that even a mild reduction in oxygen influences brain activity and this will be reflected in some kind of change in thought processes and the consequent behavior resulting from it.

Autonomic dysfunction can precipitate symptoms of psychological distress without the factors typically associated with psychological stressors.  Anxiety, depression, psychosis, or other disordered cognitive function can be symptoms associated with dysautonomia.

Training Your Respiration.

The diaphragm is the primary muscle responsible for respiration. As we age this muscle gets weaker which decreases our ability to inhale and exhale.

The flow of air in and out of the alveoli is called ventilation and has two stages: inspiration (or inhalation) and expiration (or exhalation). High-resistance inspiratory muscle strength training (IMST) combined with targeted nutritional supplements may benefit cardiac health. IMST involves taking deep breaths through a handheld resistance device. Taking time to re-train the body to take deeper breaths from the diaphragm allows us to intake a greater volume of oxygen which gives us more energy and ultimately translates to better overall health and a reduction of anxiety and stress.

Reduce stress and anxiety

Studies have shown that deep restricted breathing can help lower your resting heart rate, and relax the mind.  Breathing is a power switch to a vast network known as the autonomic nervous system.  Deep breathing calms the parasympathetic nervous system which stimulates relaxation and restoration while some researchers feel can boost the metabolism.  The lungs are covered with nerves that extend to both sides of the autonomic nervous system and the calming or parasympathetic system is located in the lower lobes.  During breathing training using the Diaphragmator deep restricted breaths are focused on these lower lobes.

Up to 80 percent of office workers and college students suffer from something called continuous partial attention or email apnea.  Reading emails, looking at Facebook and twitter never really focusing on any one task including breathing resulting on very shallow breaths.


The amygdalae – gooey nodes on the sides of our head that help govern perceptions of fear and emotions also control aspects of our breathing.  Communication between chemoreceptors and amygdalae are constantly exchanging information and adjusting breathing accordingly.  If communication breaks down you could be unwittingly holding your breath until carbon dioxide overwhelms and triggers an emergency to get another breath and anxiety occurs.

Levels of nitric oxide increased.

There is also evidence of benefits to cognitive, cardiovascular, and sports performance with a regiment of 30 high-resistance inhalations per day for six days.

Obstructive sleep apnea

Dysphagia is a medical term used to describe difficulty swallowing.  (IMST) has been shown to improve dysphagia.

Improve endurance and performance

Athletes in most sports could improve their performance by undergoing respiratory muscle training.

Diaphragmator instructions

Insert the mouthpiece in your mouth with the engraved word “top” at the base of the mouthpiece facing up. Bite down the inner sides of the mouthpiece to hold it in place.

Breathe in and out while adjusting the resistance valve to select your desired level of breathing resistance (make it challenging, but not uncomfortable). Turn the valve to the left for more resistance (+), and turn it to the right for less (-). Once you have set your desired level of resistance, do the following three-step exercise without taking the mouthpiece out of your mouth.

Inhale through the mouthpiece slowly, as deeply as you can.

Hold your breath for a couple of seconds.

Exhale through the mouthpiece slowly until you’re almost out of breath.

Then repeat the above exercise 10 times to complete one set. Do 2 to 4 sets per day, preferably before any meals.

For athletes, do an additional set right before you start any sport or physical activity (Walk, Run, Swim, Bike, Row, Dive. Etc.) This is a great warm-up exercise!

NOTE: Do this exercise in a well-ventilated area. Do not do this exercise if you smoke.

Do not share the use of your unit with another person. If you have any medical condition, consult your physician about doing this exercise for your specific condition.

Product RecommendationProduct FeaturesDosing
DiaphragmatorTaking time to re-train the body to take deeper breaths from the diaphragm allows us to intake a greater volume of oxygen which gives us more energy and ultimately translates to better overall health and normal blood pressure.5 minutes morning and night
Elements SprayA transdermal magnesium spray that allows increased absorption through the skin.  Great on sore muscles, joints and cramps.20 – 30 sprays over a large body surface area
Magnesium BisglycinateSupport healthy magnesium status to support sleep, positive mood, and relaxation.  Magnesium is responsible for 3751 essential enzyme functions and over 300 metabolic functions in the body. Magnesium deficiency has been proven to be an underlying condition associated with anxiety and depression.  Our need for magnesium soars as we respond to stress. If you suffer from fatigue, you can be assured that you are magnesium deficient.Capsules: 1 capsule in between breakfast, lunch, and dinner. Clinical studies confirm at least 600 mg per day of magnesium is required as a therapeutic dose to reduce blood pressure.   5 mg per pound of body weight   200 mg per capsule
Metabolic FormulaBecause no micronutrient works on its own the Metabolic Formula should always be used with therapeutic doses of thiamin and magnesium. Metabolic Formula contains bioactive vitamins, minerals and cofactors to enhance absorption and utilization of thiamine.Capsule: 1 – 2 capsules per day with food.
AdaptAshwagandha helps modulate hormone balances, including thyroid hormone, estrogen, progesterone, and testosterone.  It reduces cortisol levels, lowers blood sugar levels, restores insulin sensitivity, helps to reduce anxiety, stabilizes mood, and improves sleep. Take 1 capsule twice per day with meals.  Taken at night may enhance sleep.
Superior Source B-1 MicroLingualWithin 30 days in most of the cases, a clear and appreciable improvement of the symptoms is detected by the patient as well. A further improvement is observed within the following two-three months. If high oral doses of thiamine are taken later during the day (evening or night) there may be difficulties in falling asleep. Thiamine is highly effective with all symptoms, both motor and non-motor ones.Dissolve 1 MicroLingual tablet under the tongue every other day. The right dose is always tailored to the specific characteristics of the patient: weight, duration of the disease, severity of the symptoms. 
CurcuCareA bioactive substance that fights inflammation at the molecular level. Curcumin can increase brain levels of BDNF, which increases the growth of new neurons and reduces degenerative processes in the brain. Curcumin is one of the few antioxidants able to cross the blood-brain barrier. A study of 60 depressed patients demonstrated that curcumin was as effective as Prozac in alleviating depression.Capsule: 1 capsule 20 minutes prior to lunch or dinner

Eliminate: calcium, and iron supplements.

  • Optimize your diet — Avoid foods that tax your immune systems, such as trans fats, seed oils, high fructose corn syrup, fried foods, processed foods, sugars, GMOs, and grains. Seek to reduce your net carbohydrate (sugar, grains, fructose) and protein intake, replacing them with high-quality healthy fats.  Add 4 oz. of grass-fed beef liver (a great source of copper and minerals) to your diet per week.
  • Donate blood 3 to 4 times per year – For men and post-menopausal women, donating blood every 3 months will relieve the burden of excess unbound iron.  Be sure to donate whole blood, not plasma, platelets, or power red.  Every time you donate blood you eliminate 250 mg of iron.  Donating blood improves liver function, and reduces, heart attack, stroke, cholesterol, and cancer risks.
  • Balance your gut flora — One of the best ways to support your gut is by incorporating Colavocado Yogurt, Biome ReBoot, and naturally fermented foods into your diet.
  • Exercise regularly — Exercise improves the circulation of immune cells in your blood, creating a more efficient system for locating and eliminating pathogens in your body. Make sure your fitness plan incorporates weight training, high-intensity exercises, stretching, and core work.
  • Get plenty of restorative sleep — Research shows sleep deprivation has the same effect on your blood pressure as physical stress or disease, which is why you may feel ill after a sleepless night.
  • Reduce Stress — High levels of stress hormones can diminish your immunity increase blood pressure and crash magnesium levels so be sure you’re implementing some sort of stress management. 

Just Breathe Intro

1 – 12 oz. Elements Spray       1 – Magnesium Bisglycinate (60)

1 – Adapt (60)                              1 – Metabolic Formula

1 – Diaphragmator                    1 – CurcuCare

1 – Superior Source B-1 MicroLingual

The contents of this document and the opinions expressed are for educational purposes only.  This document is not intended to replace medical advice, nor to diagnose or treat any disease, condition, illness, or injury.  It is important that prior to beginning any diet or exercise program including any aspect of the WellvilleSpa program, you receive full medical clearance from a licensed medical professional.  The information provided is for the sole use of our WellvilleSpa members and is not to be shared with the general public.

Revised 3/01/2023