Tired of Feeling Depressed?

The answer to your freedom is in the palm of your hand.

You hit your alarm three times before rolling out of bed, and what’s the first thing you do? You start your daily mindless scroll through social media.

Let’s be real here.

Does anyone ever feel better after the hours lost scrolling?

Do you really look at your friend’s post and think:

• I’m happy they’re so in love!
• Fun! I’m glad they got to go camping.
• They really do have the cutest kids.
• More Pet photos, Hurray!
• Super! Another political post that I agree with.

Or do you find yourself more along the lines of thinking;

• Gross.
• Who cares
• Fake!
• Ugh.
• Liar.
• Whatever.

You are a nice person. You do the right thing. That’s why even though you know your friend’s relationship is on the rocks you like her post. That’s what friends do, right?

Truthfully though, you’re probably more fixed into the second list here.

How do I know?

Because social media can never do for us what in-person contact can. Americans have an addiction to our iPhones, and it’s adding undue stress, anxiety, and depression to our already isolated lives.

Social media was designed to bring us closer, yet it is leaving us more drained, angry, depressed. Wondering how everyone else seems to look so happy and together while you have days that rolling out of bed is about all the strength you can muster.

The vicious cycle of unhealthy social media over time increased feelings of inadequacy. This in turn affects your mood and could turn thoughts of depression into unhealthy spirals downwards.

Every time your phone sends you a ding, a release of dopamine is sent through your system. Strengthening your addiction. Keeping you attached to your handheld prison.

The answer to your freedom is in the palm of your hand.

How We Feel Pleasure

Dopamine is the messenger chemical(1). It’s called that because it’s a type of neurotransmitter that your body naturally makes for your nervous system to send messages between cells.

It’s the reason you can experience made-up scenarios in your head and feel it so intensely that you start crying as though it actually happened. (Does anyone else do that?)

Dopamine is one of the key neurochemicals responsible for our good habits. Rewarding our bodies when we do something that feels good. Dopamine released in your system is what you feel after;

• Working out
• Sex
• Finishing a Project
• Cleaning
• Checking that last “to-do” off your list

It feels good to accomplish something, and our body gets high off of dopamine when we achieve it.

Dopamine and Addiction

Dopamine is also why people get addicted to drugs(2). Drugs satisfy your natural reward system, leaving you feeling good. Unfortunately, repeated drug use destroys the pathways that naturally produce dopamine in your body. Leaving you seeking more and more to get the same high. Often referred to as “Chasing the High.”

It’s the same with our social media addiction. We continually need more and more to feel satisfied. When you click that Facebook icon and you see 9 plus notifications, dopamine is released. But then 7 of the 9 are for things that don’t apply to you specifically, and you are let down.

Turning Inward

Those obnoxious drug commercials that you love to make fun of are starting to sound more appealing. You know the ones. They show people living their best life after taking a miracle drug for depression. Meanwhile, it takes 10 minutes to list all the potential side effects. And you are certain you do not want “oily discharge.”

You feel like such a cliche.

• Middle Aged
• Bored
• Under stimulated
• Uninterested in sex
• Wondering what the point of all this is

The Answer is Simple

Put your phone away and breathe.

I know, I know. Mind you, I didn’t say it was going to be easy. I said it was simple.

Shallow Breathing and Depression

The average person will breathe in 0.5 liters of air per breath(3). Considering the space in our mouth and nose, not much new air goes into our lungs with each new breath. This creates a shallow breathing pattern.

Depression is a negative feedback loop. One that reduces the amount of dopamine released by the brain. This also tends to create a shallow breathing pattern.

Filling our lungs fully in the practice of deep breathing creates movement of the diaphragm. And as the diaphragm contracts, stale air is expelled from your lungs. As stale air is extracted your brain is triggered to release dopamine.

This is why it is very common for a yoga practice to begin with deep breathing. Practicing breathing into the lower parts of your lungs can calm the nervous system, and start to release dopamine.

Besides getting off your phone and doing something beneficial for your health, there are a ton of benefits to practicing deep breathing.

Some of the most common benefits are;

• Calmer
• Mood Booster
• Increased Energy
• Longer Attention Span
• More Endurance

Put it to work

One of the best things about breathwork is that you can practice it almost anywhere.

For you newbies, I suggest taking a moment whenever you find yourself mindlessly scrolling. Pause in the moment and ask yourself if what you’re engaging in is helpful or hurtful to your day and emotional health. Then put down your phone at that moment and move out of that depressed state by giving yourself a boost.

Practicing Deep Breathing to Release Dopamine

• Sit with a tall straight back
• Allow your shoulders to relax away from your ears
• Put one hand on your belly
• Close or Relax your eyes
• Blow all the air out of your lungs and seal off your lips
• Breath in deep through your nostrils allowing your belly to expand
• Exhale through the nose as you draw your belly button back to your spine
• Go Slowly without force.

That’s it. Start with a minimum of 5 rounds and build up to doing more. It may be helpful to add a 5 count to both the inhale and the exhale to help you move slowly.

Results will be felt immediately. Set a timer on your iPhone that cuts you off of scrolling. Download an app like Insight timer or Calm, then set reminders for yourself to practice 5 minutes a day. Your mood will be swinging in a healthy direction as toxins leave the body in a natural way.

Your iPhone connects you to the world, which makes it a wonderful tool if used right. Your breath is your gateway to your internal world, and can be used to change your life in powerful ways.

Moving out of depression is tough. Simple steps are not always easy to stay focused on with so much distraction around us. Once you realize that the power to change comes from within, putting down that phone will become easier. That step alone will release a round of dopamine reminding you that all truth comes from within.

1. Dopamine

https://www.webmd.com/mental-health/what-is-dopamine#1

2. Psychologytoday https://www.psychologytoday.com/us/blog/mindfulness-in-frantic-world/201806/can-you-reduce-anxiety-and-stress-the-way-you-breathe

3. BBC Cardio-respiratory system https://www.bbc.co.uk/bitesize/guides/z3xq6fr/revision/2