“Life is what happens to you while you're busy making other plans.”
-John Lennon
 

News and Updates at River Valley BHWC

River Valley welcomed by the Waconia Area Chamber of Commerce & Visitors Bureau

River Valley Behavioral Health and Wellness Center is so pleased and excited to be apart of the Waconia Area Chamber of Commerce & Visitors Bureau and a part of the Waconia Community! Thank you everyone for such a warm welcome!

River Valley at the Waconia Community Expo

•April 6, 2024, 9AM - 1PM

•Waconia High School, 1650 Community Dr, Waconia, MN 55387

•Free!

Join the Waconia community for Touch-a-Truck for Kids, Demos and performances, Local Businesses, Educational Seminars, Activities & Prizes.

Delays in Insurance Processing

We want to inform you that we've been made aware of an outage affecting multiple insurance companies, which unfortunately is causing delays in processing claims at this time. Please understand that this situation may lead to delays in determining your actual balance and could result in a lump balance once insurance claims are processed. We sincerely apologize for any inconvenience this may cause. Rest assured, we'll keep you updated on the resolution of this issue, which is beyond our control. Thank you for your patience and understanding.

New Team Members at RVBHWC

Elisha Jordan - Billing Specialist

Location: Savage

Our Billing Specialists work tirelessly to ensure that River Valley's services are processed promptly, accurately, and professionally. They work with insurance companies to process all claim submissions, denials, appeals, and remittances/payments, as well as prior authorizations. They manage client statements, payments/payment arrangements, refunds, and past due notifications. Most importantly, our Billing Specialists are responsible for addressing all client concerns relating to claims processing and current balances...find out more

Broaden My Knowledge

Book of the Month: "Stress Resets: How to Soothe Your Body and Mind" by Jennifer Taitz

Here’s a promise that could not be more timely or needed: You can dial down your stress in just a few minutes, with no ponderous meditations, medications, or martinis required. Written by Dr. Jennifer L. Taitz, a clinical psychologist who specializes in teaching mindfulness-based behavioral skills to manage intense emotions and situations, Stress Resets provides 75 scientifically proven ways to improve how you respond to stress, both in the moment and the long run.

Video of the Month: "A Joyful Mind"

A Joyful Mind is a film about finding true happiness and well being through the practice of meditation. Today, the accelerating pace of life poses real challenges to our well-being. At the same time, new understandings about meditation are shedding light on how its transformative powers can improve our lives. A Joyful Mind pulls back the curtain on what it means to meditate, on what modern science reveals about its benefits, and on how meditation and mindfulness can be used in workplaces and schools. This groundbreaking film serves to clear up the confusion around meditation perpetuated by the media and others. It features the experiences of both novice and master meditators, highlighting Yongey Mingyur Rinpoche, whose teachings have touched people around the world with their clarity, wit and personal insight into how meditation can have a positive impact on our daily lives.

Today, we're going to share with you two powerful breathing exercises: the 4-7-8 Breathing Technique and the Wim Hof Breathing Technique. The 4-7-8 technique involves inhaling quietly through the nose for a count of four, holding the breath for seven counts, and exhaling slowly through the mouth for eight counts. This method promotes relaxation, reduces stress, and helps regulate the autonomic nervous system. On the other hand, the Wim Hof breathing technique, developed by extreme athlete Wim Hof, involves controlled hyperventilation followed by breath retention. This technique is known for increasing energy levels, improving focus, and enhancing the body's tolerance to stress. Both techniques offer valuable tools for managing stress, promoting well-being, and harnessing the power of the breath to optimize physical and mental performance.

4-7-8 Breathing Instructions:

1. Get Comfortable: Find a quiet spot to sit or lie down comfortably.
2. Relax: Close your eyes gently and take a deep breath in through your nose, then exhale slowly through your mouth.
3. The 4-7-8 Rhythm: Inhale quietly through your nose for a count of four.
4. Hold: Hold your breath for a count of seven.
5. Release: Exhale slowly and completely through your mouth, counting to eight.
6. Repeat: Repeat this cycle a few times, focusing on the rhythm of your breath.
7. Reflect: Notice how you feel after completing the breathing exercise, and enjoy the sense of calm and relaxation.

Practice this technique whenever you need to de-stress or find a moment of peace in your day.

Wim Hof Breathing Instructions:

1. Get Comfortable: Sit or lie down in a comfortable position where you can fully relax and focus on your breath. You can also do this exercise standing up if you prefer.
2. Begin Rapid Breathing: Start by taking 30-40 rapid, deep breaths in through your nose and out through your mouth. Breathe in deeply into your belly, then release the breath fully, allowing your chest and abdomen to deflate.
3. Focus on the Breath: As you breathe rapidly, focus on the sensation of the breath filling your lungs and the rhythm of your breathing. Let go of any tension or distractions, and allow yourself to fully immerse in the experience.
4. Hold the Breath: After the rapid breathing rounds, take a final deep breath in and then exhale completely. Hold your breath for as long as you comfortably can, without straining. During this breath retention phase, you may experience sensations such as tingling or light-headedness, which is normal.
5. Release and Recover: When you feel the urge to breathe again, take a deep breath in and hold it for a moment before exhaling slowly. Allow yourself to fully recover and return to normal breathing for a few moments, noticing how your body feels.
6. Repeat: You can repeat this cycle of rapid breathing followed by breath retention for 2-4 rounds, depending on your comfort level and experience with the technique.
7. Conclude Mindfully: After completing the rounds of the Wim Hof Breathing Exercise, take a moment to notice any changes in your body and mind. Embrace the sense of calmness, clarity, and vitality that often accompanies this practice.

Remember to approach these breathing exercises with caution, especially if you have any underlying health conditions. We recommended learning the Wim Hof technique from a certified instructor or through official Wim Hof Method resources for guidance and safety. Enjoy the experience and the benefits it brings to your overall well-being.

Be sure to utilize all the techniques and recipes from our previous newsletters in the "Cue to Be Well" archive: