Deep breathing is good for you
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Taking a deep breath can improve your health - Gladstone Observer

Taking a deep breath can improve your health - Gladstone Observer | Deep breathing is good  for you | Scoop.it
Taking a deep breath can improve your health
Gladstone Observer
WE all know breathing is important. To put it bluntly, if you don't breathe, you die. No newsflash there.

Via Geoffrey Smith
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What are the Health Benefits of Stress Management? | LIVESTRONG.COM

What are the Health Benefits of Stress Management? | LIVESTRONG.COM | Deep breathing is good  for you | Scoop.it
Stress is useful. Healthy stress is the body's way of preparing to protect itself. Unfortunately, most people experience too much stress.
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EELIO Biologics - Timeline Photos | Facebook

EELIO Biologics - Timeline Photos | Facebook | Deep breathing is good  for you | Scoop.it

THIS is my FAVORITE ! Several times a day, I stop and practice about 1 minute of DEEP "belly breathing" or "diaphragmatic" breathing. This can turn my...


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Relax in 5 minutes or less . . . and go!

Relax in 5 minutes or less . . . and go! | Deep breathing is good  for you | Scoop.it

There are 364 new emails in the inbox, those new pants are covered in scalding coffee, and the next conference call starts in exactly five minutes. In other words, it’s the perfect time to relax. When we’re feeling frazzled, a weekend at a beach resort might be just the thing to calm our nerves. But there isn’t always time for tanning, let alone sleeping, eating, or going to the bathroom. Luckily, we’ve rounded up 40 ways to relieve stress in just five minutes or less. From sipping tea to trying some pranayama breathing, all these tactics can create calm during tough times.

Food and Drink

1. Sip Green Tea
Instead of turning purple with rage, get green with a cup of herbal tea. Green tea is a source of L-Theanine, a chemical that helps relieve anger. Boil the water, pour it out, and take a soothing sip.

2. Nosh on Chocolate
Just a square (about 1.4 ounces) of the sweet stuff can calm your nerves. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism.

3. Slurp Some Honey
Replace stress with sweetness and try a spoonful of honey. Besides being a natural skin moisturizer and antibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.

4. Bite Into a Mango
Take a tropical vacation without leaving the desk chair. Use a five-minute break to peel, slice, and bite into a juicy mango, which packs a compound called linalool that helps lower stress levels. Don’t fret about the juice dripping down your chin — the stress relief is worth the mess.

5. Chew Gum
Minty, fruity, or bubble-gum flavor, a stick of gum is a surprisingly quick and easy way to beat stress. Just a few minutes of chewing can actually reduce anxiety and lower cortisol levels.

6. Munch a Crunchy Snack
Sometimes there’s nothing more satisfying than munching away on a candy bar when we’re stressed—one study found stressed adults craved crunchy and salty snacks more than usual. But that salty crunch doesn’t have to be so sugary—a handful of trail mix or a bag of celery sticks will work just as well.

Inner Peace

7. Meditate
No need to go on a retreat to the mountains—five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression [5]. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties start to disappear.

8. Lay Your Head on a Cushion or Pillow
There are days when all we really need is a nice, long nap. But it’s not always possible to start snoring in the middle of the office. If you’ve got a pillow, you’re already on the road to relaxation. Try this visualization technique: Lay your head down for a few minutes and imagine the pillow is a sponge sucking up all your worries.

9. Remember to Breathe
Is there any simpler way to relax? Slow, deep breaths can help lower blood pressure and heart rate [6]. For the fancy noses out there, try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique’s supposed to work the same way as acupuncture, balancing the mind and body (and possibly eliminating the need for a tissue).

10. Try Progressive Relaxation
Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm. The method (also used by actors) is a great way to help fall asleep.

11. Count Backward
Nope, it’s not an IQ test, but it is a way to relax. When worries are running rampant, try slowly counting to 10 and then back again to calm down. It’s harder to freak about an upcoming date or job interview when you’re busy remembering what number comes before seven. (Hey, kindergarten was a long time ago.)

12. Use Creative Visualization
The doorbell rings. It’s Ryan Gosling (or Elizabeth Smart), and he/she wants to know if you’ll marry him/her. “Yes!” you shout and then—sorry, time’s up. These little daydreams, also known as “creative visualization,” involve thinking of something that makes us feel happy. It’s an instant mood boost on hectic days when we’re feeling tense.

13. Close Your Eyes
James Taylor said it: You can close your eyes, it’s all right. Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus.

Total-Body Relaxation

14. Give Yourself a Hand Massage
When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart [8]. Massages can be especially helpful for people who spend a lot of time typing on a keyboard. Hands in general can carry a lot of tension. Apply some luxurious lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.

15. Try Acupressure
Pressure to meet a deadline can be stressful, but acupressure can help release all that tension. Acupressure’s a kind of touch therapy that works by balancing the circulation of fluids and energies in the body. Use the thumb and forefinger to massage the soft area between the thumb and index finger of the other hand. Dab on some lavender oil for extra relaxation.

16. Rub Your Feet Over a Golf Ball
Leave the clubs at home and just bring the ball. You can get an impromptu relaxing foot massage by rubbing your feet back and forth over a golf ball.

17. Squeeze a Stress Ball
On days when you want to strangle a coworker, your BFF, or the driver in the next lane, squeeze a stress ball instead. It’s an easy, portable, and non-violent way to relieve tension.

18. Drip Cold Water On Your Wrists
Pass on the perfume and go with water. When stress hits, head for the bathroom and drop some cold water on your wrists and behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the whole body.

19. Brush Your Hair
Really, it looks like a rat’s nest. Even if you’ve already done your 100 strokes for the day, repetitive motions such as running a brush through your hair, washing dishes, or knitting can cause the body to relax.

New Environment

20. Be Alone
Not everyone needs a cabin the woods, but five minutes of alone time can help you collect your thoughts and clear your head.

21. Create a Zen Zone
Hiding in a bathroom stall might not sound calming, but do make (or find) a space that’s completely free of stress where you can go to relax. Set up a comfortable chair or light some incense and disappear there for a few minutes until the tension dissipates.

22. Find the Sun
Here comes the sun—and some stress relief. If it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy folks.

23. Look Out the Window
No spying on the neighbors allowed. When things get hectic, take a five-minute break to do nothing but stare out the window. Looking at nature scenes like trees and public parks can be a lot more relaxing than staring at the TV screen.

24. Get Organized
A stack of papers, three tape dispensers, a bunch of misshapen paperclips: All this clutter could be contributing to stress. Take a few minutes to reorganize your desk (or table, or wherever you are), leaving just what you need on top.

Exercise

25. Do Some Yoga
Put your feet up—against the wall, of course. The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too.

26. Stretch
Standing up for a quick stretch can relieve muscle tension and help us relax during a stressful workday. Why not try a shoulder roll-out or a chest-opening stretch right from the desk chair?

27. Run in Place
We may not be able to run away from stress, but it’s worth practicing. Try running in place for a few minutes to get those endorphins flowing. Even brief physical activity can help beat stress.

28. Take a Quick Walk
“Now walk it out, now walk [stress] out.” When you’re feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. You’ll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts!

Entertainment and Creativity

29. Write It Down
“Dear Diary: Today I feel STRESSED.” Just putting our emotions on paper can make them seem less intimidating. Try journaling before a big exam and it just might improve your score.

30. Listen to Your Favorite Song
Beyonce, Blondie, or the Biebster, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If you’re in a public place (that isn’t the opera), just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.

31. Dance
To the music! Research suggests people feel less anxious after a few months of modern dance, but if that’s not your style, five minutes of the funky chicken probably works, too. (At the very least, dancing’s a great form of cardio!)

32. Do a Crossword Puzzle
Number 10 across: Anxious, overwhelmed, or freaking out (seven letters). If you guessed “Stressed,” you’re in good shape to try some crossword puzzles. Brain games that require lots of concentration can help take our mind off whatever’s worrying us.

33. Smell Some Flowers
Really, stop and smell ’em. Certain odors can change our mood, and it’s hard to feel angry or upset with a nose full of roses. Keep a fresh jar of your favorite flowers near your workspace or in the living room, and take a whiff whenever anxiety strikes.

34. Try Aromatherapy
It takes just a minute to drip some lavender, tea tree, or another essential oil into your palm and inhale. The soothing scents may help send stress and anxiety packing by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotions.

35. Sniff Citrus
Orange you glad you’re not stressed? The smell of citrus can help us relax by increasing levels of the stress-related hormone norepinephrine.

36. Nose Full of Coffee
Wake up and smell the latte. Just the odor of coffee can help reduce stress hormones—no sipping required. (Just be sure not to burn the tip of your nose.)
Socializing and Fun

37. Cuddle With a Pet
A boyfriend or girlfriend is okay, but they’re (usually) not furry enough. After a rough day, snuggle up with a pet for an instant slobbery smile, since pets can boost self-esteem and even ease the sting of social rejection.

38. Laugh
Stressed? Me? Ha! Laughter’s one of the sillier ways to beat stress, but there’s science behind it. A fit of hysterics can increase blood flow and boost immunity. Keep a book of jokes handy in the desk drawer or check out a hilarious YouTube video (maybe a piano-playing pug?) for a quick pick-me-up.

39. Talk to a Friend
When something’s really bothering you, it can help to share your feelings with a pal. In fact, more talkative folks tend to be happier in general. So vent to a coworker or call a close family member and spill.

40. Start Planning a Vacation
Crashing waves, warm sand, a gentle breeze ruffling your hair. Well, at least the image is nice. Take a break from work and start browsing the web for some future vacation spots. Sometimes the whole fun of a trip is in the planning, anyway.

Zenytime's insight:

It's the Holidays and we are all a little more stressed than usual so make sure you set time aside to relax and get some #deepbreathing exercises in!

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Tushar sharma's curator insight, May 19, 2015 5:17 AM

There are 364 new emails in the inbox, those new pants are covered in scalding coffee, and the next conference call starts in exactly five minutes. In other words, it’s the perfect time to relax. When we’re feeling frazzled, a weekend at a beach resort might be just the thing to calm our nerves. But there isn’t always time for tanning, let alone sleeping, eating, or going to the bathroom. Luckily, we’ve rounded up 40 ways to relieve stress in just five minutes or less. From sipping tea to trying some pranayama breathing, all these tactics can create calm during tough times.

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Importance of Deep Breathing Exercises For Health < Exercise

Importance of Deep Breathing Exercises For Health < Exercise | Deep breathing is good  for you | Scoop.it
Deep breathing is an intrinsic part of your yoga exercise. The deep breathing exercise offers various health benefits. Take a look at few health benefits of deep breathing.

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Lima Martins's curator insight, May 19, 2014 12:15 AM
Deep breathing is among the most relaxing and refreshing yoga. Deep breathing is an intrinsic part of your yoga exercise. 
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Meditation - Beginner? Ditch the "Right Way" and Just Do It...

Meditation - Beginner? Ditch the "Right Way" and Just Do It... | Deep breathing is good  for you | Scoop.it
Are you wondering about meditation for beginners? Meditation offers immense physical and mental health benefits for everyone, at any age. You'll quickly experience the mental and physical benefits.

Via J Ruth Kelly
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Jenny Ebermann's curator insight, December 3, 2013 5:54 AM

Just do it :-)

J Ruth Kelly's comment, December 3, 2013 7:47 AM
Thanks for sharing...
Caspian Grey's curator insight, January 31, 2014 9:19 AM

Lets Just Do It...

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Breathing Techniques for Lowering Stress

Breathing Techniques for Lowering Stress | Deep breathing is good  for you | Scoop.it
Breath-Taking Wisdom: Six Ways to Inhale Energy and Exhale Stress We draw an astounding 22,000 breaths daily, but because breathing is involuntary, we often take it for granted. Transforming breath...
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How Meditation Can Improve Your Career

How Meditation Can Improve Your Career | Deep breathing is good  for you | Scoop.it
For those unfamiliar with the centuries-old practice, meditation has moved way beyond the hippy-dippy. The medical community has also acknowledged meditation as a legitimate healing tool, with the Mayo Clinic calling it “mind-body complementary medicine” that’s a proven method for stress relief.  Sounds relaxing. “The basic principals of meditation — discipline, focus, deep breathing — can absolutely improve your job performance because you’ll make smarter decisions when you’re centered,” Suze Yalof Schwartz, founder of the studio Unplug Meditation in Los Angeles, tells Yahoo Health. Meditation includes three basic steps: First, close your eyes and pick something to fixate on — your breath, a word, a mental image.

Via American Institute Health Care Professionals
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“The basic principals of meditation — discipline, focus, deep breathing — can absolutely improve your job performance because you’ll make smarter decisions when you’re centered” 

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American Institute Health Care Professionals's curator insight, August 5, 2014 1:33 PM

How Meditation Can Improve Your Career! Learn techniques that can boost your on the job performance.   Meditation can help you advance your career, earn a promotion, reduce your stress levels. 

Griffith Consulting's curator insight, August 5, 2014 10:19 PM

An interesting article on how meditation is helping improve workplaces

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» 3 Deep Breathing Exercises to Reduce Anxiety - World of Psychology

» 3 Deep Breathing Exercises to Reduce Anxiety - World of Psychology | Deep breathing is good  for you | Scoop.it
Deep breathing has become increasingly important in my recovery from depression and anxiety because I recognize that shallow breath contributes to my panic. In

Via Geoffrey Smith
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Did you know deep #breathing can reduce anxiety and allow you to recover from depression? #Zen 

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Geoffrey Smith's curator insight, May 9, 2014 8:51 AM
3 Deep Breathing Exercises to Reduce Anxiety
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Lunch-Break Stress Relievers That Work

Lunch-Break Stress Relievers That Work | Deep breathing is good  for you | Scoop.it
On-the-job stress can be some of the hardest to manage, and can take a heavy toll. These lunchtime stress relievers can help you relieve and manage the workplace stressors you can't control, and build resilience toward stress in the process. Enjoy your job more, starting this week!
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Yogic breathing shows promise in reducing symptoms of post-traumatic stress disorder

Yogic breathing shows promise in reducing symptoms of post-traumatic stress disorder | Deep breathing is good  for you | Scoop.it
Research. Use of yoga and controlled breathing for treatment of PTSD http://t.co/4Bb0bS3vU6
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6 Breathing Exercises to Relax in 10 Minutes or Less | TIME.com

6 Breathing Exercises to Relax in 10 Minutes or Less | TIME.com | Deep breathing is good  for you | Scoop.it
Overworked, underslept and feeling the pressure? There are plenty of ways to find calm, without investing in a four-hand spa massage. All you need is a pair of lungs, your breath and 10 minutes or less.
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Study: Short Yoga Sessions Boost Brain Power

Study: Short Yoga Sessions Boost Brain Power | Deep breathing is good  for you | Scoop.it

"In the study published in the Journal of Physical Activity & Health, 30 college students were asked to complete two cognitive exercises that involved identifying shapes on a computer screen. The first time through, the participants conducted the experiment without working out beforehand; the second time, they walked or jogged on a treadmill for 20 minutes before doing the exercise; and the third time they preceded the exercise with a 20-minute hatha yoga session that included yoga poses, seated meditation, and deep breathing.


Researchers found that yoga outperformed both aerobic exercise and no exercise when it came to keeping the students sharp.


Read more:  http://buff.ly/GMCDEf


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Salvador Salvador's curator insight, August 23, 2014 6:11 AM

A single 20-minute bout of yoga improves focus and helps process information faster and more accurately.

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Did You Experience Happiness Yesterday?

Did You Experience Happiness Yesterday? | Deep breathing is good  for you | Scoop.it
70% of Americans experience some kind of stress on the job, reports the Journal's Sue Shellenbarger, and while the antidotes proscribed to elevate stress have a lot of us rolling our eyes (deep breathing!

 

Wall Street Journal is getting on board. 

 

Mindfulness takes a two-pronged approach: nurturing happiness while removing the negatives.


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Taking a deep breath can improve your health - Gladstone Observer

Taking a deep breath can improve your health - Gladstone Observer | Deep breathing is good  for you | Scoop.it
Taking a deep breath can improve your health
Gladstone Observer
WE all know breathing is important. To put it bluntly, if you don't breathe, you die. No newsflash there.

Via Geoffrey Smith
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Effective Home-Made Remedies For Headaches

There can be many reasons for headaches and some of the reasons are lack of proper sleep, dehydration, stress, etc. Though one or two pain relievers may cure these headaches, there may be side effects due to these pills. So, it is better people choose some of the homemade headache remedies . These remedies may be effective even for a migraine headache.

 

Health Today.com suggests a few natural headache remedies


The first home-made cure they suggest is the Peppermint Oil, a little bit of which should be rubbed on the temples and also along the hairline. The smell of this oil itself gives a soothing effect. So, those who are susceptible to be affected by headaches should always keep with them a small container of this oil.

 

The next natural cure recommended by Health Today.com is Ginger. Apart from curing headaches, Ginger can cure upset stomach also. Ginger Tea can give quick relief from headaches. While the hot tea may calm the sinuses, ginger will bring down the pounding caused due to the headache.

 

Flaxseeds can be a good home-made remedy for headaches because these seeds contain good amounts of omega-3. They can be mixed with cereals or flaxseed oil supplements can be taken for curing stubborn headaches.

 

Health Today.com suggest deep breathing for those affected by headaches. They should stop all their work and take deep breaths. Deep breathing can cure even intense headaches. If these people make it a point to focus on their breathing, it will slow their body down. Further, due to deep breathing, their body will get a good amount of oxygen also. But it is important that deep breathing should be done in a place where clean and unpolluted air is there.

 

Health Today.com advises that if people eat some nuts or a bowl of fresh vegetables, they will get relief. This is nothing but better eating. If this works out well, these people can make suitable adjustments to their diet regimen.

 

HealthToday.com points out that dehydration can cause headaches and so, they advise people to drink adequate quantities of water every day.

Scalp Massage is also suggested by Health Today.com for curing headaches. People should use the pads of their fingers for massaging their temples and at their hairline. They should move their fingers back up to their neck’s base.

 

People can adopt those headache cures that suit them and derive benefits.

 

About Health Today.com

 

Health Today.com has come out with a list of very effective home-made and natural remedies for curing headaches. Unlike harmful pain-relieving pills, there will not be any side effects for these natural remedies.

 

For Media Contact:
http://healthtoday.com/7-homemade-headache-cures/


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Homemade remedies for headaches -- one of them being deep breathing, of course :)

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Health benefits of deep breathing and how to reap them

Health benefits of deep breathing and how to reap them | Deep breathing is good  for you | Scoop.it
Health benefits of deep breathing and how to reap them

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Henrietta Marcella Paz-Amor's curator insight, June 10, 2014 9:48 AM

Deep breathing has many health benefits! Breathing exercises included in this post...

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Deep Breath: Advantages of Deep Breathing Exercises - Health Me Up

Deep Breath: Advantages of Deep Breathing Exercises - Health Me Up | Deep breathing is good  for you | Scoop.it
Deep breathing exercises can improve your health and this simple exercise is must in especially when you boggled down with stressful factors. When you feel the burden of life's problems on your shoulder, simple deep ...

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San Francisco airport unveils yoga room for travelers

San Francisco airport unveils yoga room for travelers | Deep breathing is good  for you | Scoop.it
(Reuters) - Just cleared airport security and in need of a little deep breathing and stretching relaxation?

Via F. Thunus
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For those that travel frequently and need a place to de-stress, San Francisco Airport has added a yoga room so that you can focus on deep breathing exercises and weave in some time to relax amidst your busy schedules. 

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You Might Be Breathing Ineffectively. Here's How to Fix That

You Might Be Breathing Ineffectively. Here's How to Fix That | Deep breathing is good  for you | Scoop.it
You'd think there's only one way to breathe, like the way you do naturally, but you'd be wrong. Certain methods take more work than others, and you can improve your health by doing it better.
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Just Breathe: Body Has A Built-In Stress Reliever

Just Breathe: Body Has A Built-In Stress Reliever | Deep breathing is good  for you | Scoop.it
Deep breathing is not just relaxing; it's also been scientifically proven to affect the heart, the brain, digestion, the immune system. Research has shown that breathing exercises can have immediate effects by altering the pH of the blood, or changing blood pressure.
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Breathe deep to lower blood pressure, doc says

Breathe deep to lower blood pressure, doc says | Deep breathing is good  for you | Scoop.it
Take a slow deep breath, then exhale just as slowly. Can you take fewer than 10 breaths a minute? Research suggests breathing that slowly for a few minutes a day is enough to help some people nudge down bad blood pressure.
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Yogic Breathing: What Are the Benefits? - Shape Magazine (blog)

Yogic Breathing: What Are the Benefits? - Shape Magazine (blog) | Deep breathing is good  for you | Scoop.it
If you swear by ending a long, stressful day with a little "om," the healing powers of yoga are probably nothing new to you. In fact, the calming, strengthening, and powerful effects of the practice
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Can Meditative Breathing Relieve PTSD Symptoms For Vets?

Can Meditative Breathing Relieve PTSD Symptoms For Vets? | Deep breathing is good  for you | Scoop.it
Post-traumatic stress disorder is one of the signature wounds of the Iraq and Afghanistan wars; according to one estimate, as many as 20 percent of the service members who were deployed to Iraq or Afghanistan have the psychiatric condition.
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