CATEGORIES

Featured Videos

Here are some beneficial breathing methods that can help you in reducing stress:

          1.) Pursed Lip Breathing

It is the simplest breathing method that makes you slow down your breathing pace by applying deliberate effort in each breath. You can practice this method at any time. It can be helpful during activities like stair climbing, bending, and lifting [2].

In the beginning, health experts suggest practicing this breathing method 4 to 5 times a day. And after proper practice, you can increase the time.

How to do it?

• Relax your body, especially in the shoulders and neck.

• Keep your mouth closed and slowly inhale air through your nose for 2 counts.

• Purse your lips as you are going to whistle.

• Slowly exhale air through your pursed lips for 4 counts [3].

          2.) Diaphragmatic Breathing

This breathing method is also known as belly breathing. It uses your diaphragm properly. Health professionals recommend doing belly breathing 3 to 4 times for 5 to 10 minutes a day. In the beginning, you may feel tired. However, with proper technique, it becomes easier and feels more natural [4].

How to do it?

• Lay on your back, slightly bending the knees, and put your head on a pillow.

• For support, you can also put a pillow under the knees.

• Put one hand on the rib cage and the other on the upper chest to feel the movement of your diaphragm.

• Slowly inhale air through your nose, feeling your stomach pressing in your hands.

• Do not move your other hand.

• Slowly exhale the air through your pursed lips by tightening your stomach muscles. Keep your upper hand completely still [5].

Once you learn the method, you can make it difficult by placing a book on your stomach during practice. You can also practice this method by sitting on a chair.

          3.) Deep Breathing

People often try this breathing method to cope with anxiety and stress. A full deep breath slows the heart rate and makes you feel calm [6].

How to do it?

• Sit comfortable and relax your shoulders.

• Slowly inhale air, filling your lungs.

• Exhale slowly to empty your lungs [7].

Take Away

Breathing exercises can help with several medical conditions, especially anxiety and stress. So, dedicate some time for yourself to try these breathing methods to improve your quality of life.

References:

1.) Novotny, S. and Kravitz, L., 2007. The science of breathing. IDEA Fitness Journal, 4(2), pp.36-43.

2.) Garrod, R. and Mathieson, T., 2013. Pursed lips breathing: Are we closer to understanding who might benefit?

3.) Nguyen, J. and Duong, H., 2020. Pursed-lip breathing. StatPearls [Internet].

4.) Ma, X., Yue, Z.Q., Gong, Z.Q., Zhang, H., Duan, N.Y., Shi, Y.T., Wei, G.X. and Li, Y.F., 2017. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, p.874.

5.) Hopper, S.I., Murray, S.L., Ferrara, L.R. and Singleton, J.K., 2019. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Evidence Synthesis, 17(9), pp.1855-1876.

6.) Rickard, K.B., Dunn, D.J. and Brouch, V.M., 2015. Breathing techniques associated with improved health outcomes.

7.) Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F. and Coco, M., 2017. The role of deep breathing on stress. Neurological Sciences, 38(3), pp.451-458.

CATEGORIES

Featured Videos

According to a 2018 survey published in The New York Times, only 25% of Americans claim to have a clear sense of purpose. Research suggests that having a sense of purpose can be highly beneficial for your health.

In this article, we will go through five incredible tips that will help you lead a more meaningful life. So, let’s see how you can stay motivated with some simple and smart changes to your lifestyle.

          1. Recognize What You Love to Do

Discovering what you are passionate about is the first step to finding purpose in life. Try to think of the skills that you can bring to the table. Once you know the things that excite you, you can channel your energy and resources in the right direction. It will help you enjoy your life with a profound sense of meaning.

          2. Keep Trying New Things

A lot of people regret the opportunities that they didn’t take at their prime age. The secret to leading a purposeful life lies in trying out new things and developing new hobbies. You should explore your interests and make the most out of every opportunity that comes your way.

          3. Meet New People

Social media has adversely affected our day-to-day physical interactions. Whether you are on the subway, in an office, or at a bar, try to initiate a conversation with people around you. It can help prevent anxiety and depression.

          4. Choose Quality Friends

Surrounding yourself with positive people is an excellent way of boosting your morale. Listen to their feedback and try to inspire yourself with their stories. Recent research has validated the beneficial effects between positive attitudes and health conditions.

          5. Volunteer for Social Welfare

According to a 2012 study, volunteering for welfare projects and donating to charities helps lead a purposeful life. Helping people that you care about imparts a feeling of contentment and fulfillment. In short, volunteer work can help you develop a clear sense of purpose over time.

The Bottom Line

Although finding your purpose seems like a cliché, it is an excellent tool for leading a meaningful and happier life. People who have control over what they do find it worthwhile live longer than those who lack purpose. Try to live your life with a profound sense of purpose, and it just might make all the difference!

—

References:

1.) “Finding Purpose for a Good Life. But Also a Healthy One. – The New ….” 1 Jan. 2018, https://www.nytimes.com/2018/01/01/upshot/finding-purpose-for-a-good-life-but-also-a-healthy-one.html. Accessed 27 Apr. 2021.

2.) “The Link Between Happiness and Health – Verywell Mind.” https://www.verywellmind.com/the-link-between-happiness-and-health-3144619. Accessed 27 Apr. 2021.

3.) “Meaning and Purpose in Life and Well-being: a Life-span ….” https://academic.oup.com/geronj/article-abstract/42/1/44/553526. Accessed 27 Apr. 2021.

4.) “Volunteer Work and Hedonic, Eudemonic, and Social Well‐Being ….” https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1573-7861.2012.01340.x. Accessed 27 Apr. 2021.

CATEGORIES

Featured Videos

You may think that finding your peaceful place is quite difficult these days. But this does not have to be true. Introducing small changes to your everyday routine can have a significant impact on your overall health and wellness. There are a lot of smart strategies that you can adopt to achieve your inner peace.

In this article, we will take a look at five valuable tips that can help you attain a healthy balance in your life. You will learn to experience and enjoy your life at a more meaningful and satisfying level.

          1. Adopt a Relaxation Technique

According to a 2013 study, relaxation techniques can be really helpful in getting rid of undue stress. Such practices help keep a check on stress hormone levels in your body. They can also help alleviate joint pain and fight inflammation.

These include breathing exercises, imagery, mindfulness meditation, yoga, and relaxing self-talk. Find out what works best for you, and practice every day!

          2. Focus on Things You Can Control

We spend a lot of time worrying about things we can’t control. In a 2017 study, researchers found out that such behaviors can negatively impact your health. That is why you should spend your energy and resources on things that you do well.

          3. Find What You Are Passionate About

Another vital step towards a peaceful lifestyle is finding what you truly care for. Doing something that makes you happy will keep you energized throughout your day. Simply put, pursuing your passion brings a fulfilling inner joy that can’t be put into words!

          4. Stick to a Healthy Diet

A healthy and balanced diet helps maintain high levels of endorphins, or “happy hormones,” in the body. Recent research has revealed that a low-carb diet positively influences the levels of beta-endorphins. Moreover, sticking to an all-natural diet plan can help prevent aging diseases such as arthritis.

          5. Exercise Regularly

A growing body of medical experts recommends exercising on a regular basis. According to a recent study, engaging in moderate physical activity promotes feelings of contentment and inner peace. It strengthens your joints and protects from common old age diseases, including osteoarthritis and rheumatoid arthritis.

The Bottom Line

All in all, it’s important to take care of your physical and mental health. You should eat properly, have adequate sleep, and exercise regularly. It will give you with a sense of fulfillment and save you from many long-term health problems.

References:

1.) “Serenity and Inner Peace.” https://link.springer.com/content/pdf/10.1007%2F978-1-4614-9366-2.pdf. Accessed 26 Apr. 2021.

2.) “Effects of an Integrated Approach of Hatha Yoga Therapy on ….” https://www.liebertpub.com/doi/abs/10.1089/acm.2010.0320. Accessed 26 Apr. 2021.

3.) “‘Why worry about something you can’t control?’ Negotiated risk ….” https://journals.sagepub.com/doi/abs/10.1177/1363459317695869. Accessed 26 Apr. 2021.

4.) “Animal study Low carbohydrate diet induces … – ScienceDirect.com.” https://www.sciencedirect.com/science/article/abs/pii/0271531795020392. Accessed 26 Apr. 2021.

5.) “Diet therapy for rheumatoid arthritis – Panush – 1983 – Arthritis &amp ….” https://onlinelibrary.wiley.com/doi/abs/10.1002/art.1780260403. Accessed 26 Apr. 2021.

6.) “Physical Activity and Dimensions of Subjective … – Human Kinetics.” https://journals.humankinetics.com/view/journals/japa/10/1/article-p76.xml. Accessed 26 Apr. 2021.

CATEGORIES

Featured Videos

What is Considered “Restful Sleep?”

Sleep is undoubtedly one of the most important physiological responses to rest the body and mind. The National Sleep Foundation recommends that an adult should sleep for 7 to 9 hours, and older adults should sleep for 7 to 8 hours, but not less than 5 hours or more than 10 hours a day.

Health Benefits of Getting Good Sleep

Quality sleep decreases the high blood pressure, high blood sugar levels, and rate of complications relating to heart diseases, kidney diseases, obesity, and stroke. Proper sleep also decreases gastrointestinal symptoms and diseases like reflux, peptic ulcer disease, inflammatory bowel disease, and liver diseases. Mood disorders, memory dysfunction, anxiety, and performance deficits are also common when sleep quality is poor.

Healthy Habits to Get More Restful Sleep

          1. Avoid Caffeine

Caffeine increases the brain’s alertness. Although the effect of morning and afternoon coffee on sleep quality is not clear, nighttime caffeine within the body alters the sleep pattern and prevents deep sleep.

          2. Avoid Nicotine

Consumption of nicotine gums, tobacco products, and cigarettes acts similarly to caffeine. These products are not healthy in any aspect, and should not be consumed. Chewing and smoking tobacco have many other disastrous health effects as well.

          3. Avoid Alcohol

Although many people find it easy to sleep when they consume alcohol before bed, alcohol actually makes you less sleepy during the second half of your sleep cycle.

          4. Get Regular Exercise

Any amount of exercise is healthier than no exercise at all. Exercise increases blood circulation within the body and reduces stress.

          5. Manage Stress

Day-to-day stress increases restfulness before sleep as well as throughout the night. Stress management strategies, including the perception of stress and ways to cope, should be practiced in order to get more restful sleep.

          6. Reduce Sleep Area Noise

Noises within the bedroom are more likely to increase the number of times a person wakes up. Although habituation to noises occurs with time, it can cause persistent nighttime restlessness. Luckily, there are various noise reduction methods that can be adopted.

          7. Proper Sleep Timing

Keeping your sleep and waking time regularized will increase the quality of your sleep.

          8. Avoid Daytime Naps

It is tempting to nap during the day when you do not have proper sleep during the night. But daytime napping for more than 30 minutes should be avoided in order to maintain nighttime sleep quality.

—

References:

1.) Lichtenstein GR. The importance of sleep. Gastroenterology & hepatology. 2015 Dec;11(12):790.

2.) Medic G, Wille M, Hemels ME. Short-and long-term health consequences of sleep disruption. Nature and science of sleep. 2017;9:151.

3.) Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews. 2015 Aug 1;22:23-36.