Sunday 7 October 2018

[www.keralites.net] 6 Breathing Exercises to relax in 10 minutes

 

 ^6 Breathing Exercises to Relax in 10 Minutes
Don't wait until fight or flight kicks in before minding your breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help us de-stress.
While the effects of breathing techniques on anxiety haven't yet been studied at length (at least not in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness,mindfulness or, for the yogis among us, finding that elusive state of Zen. To get to the bottom of the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga instructor Rebecca Pacheco and psychologist Dr. Ellen Langer. But follow closely: breathing easy isn't quite as easy as it sounds.
From the confines of a bed, a desk or anyplace where negativity finds its way, consider these six breathing techniques to help keep calm and carry on.
1. Sama Vritti or "Equal Breathing"
How it's done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four — all through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: calm the nervous system, increase focus and reduce stress, Pacheco says.
When it works best: Anytime, anyplace — but this is one technique that's especially effective before bed. "Similar to counting sheep," Pacheco says, "if you're having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you from sleep."
Level of difficulty: Beginner
2. Abdominal Breathing Technique
How it's done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.
When it works best: Before an exam, or any stressful event.. But keep in mind, "Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath," Pacheco says. To help train the breath, consider biofeedback tools such as McConnell'sBreathe Strong app, which can help users pace their breathing wherever they are.
Level of difficulty: Beginner
3. Nadi Shodhana or "Alternate Nostril Breathing"
How it's done: A yogi's best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.
When it works best: Crunch time, or whenever it's time to focus or energize. Just don't try this one before bed: Nadi shodhana is said to "clear the channels" and make people feel more awake. "It's almost like a cup of coffee," Pacheco says.
Level of difficulty: Intermediate
4. Kapalabhati or "Skull Shining Breath"
How it's done: Ready to brighten up your day from the inside out? This one begins with along, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
When it works best: When it's time to wake up, warm up or start looking on the brighter side of things. "It's pretty abdominal-intensive," Pacheco says, "but it will warm up the body, shake off stale energy and wake up the brain." If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.
Level of difficulty: Advanced
5. Progressive Relaxation
How it's done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialistDr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.
Level of difficulty: Beginner
6. Guided Visualization
How it's done: Head straight for that "happy place," no questions asked. With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it's just one means of achieving mindfulness, "Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful."
When it works best: Pretty much anyplace you can safely close your eyes and let go (e.g. notat the wheel of a car).
Level of difficulty: Intermediate
While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.
This article has been read and approved by Greatist Experts Dr. Ellen Langer and Rebecca Pacheco.
Do you use breath as a way to relax? Tell us in the comments below, or tweet the author at@jshakeshaft.
- M.D.HEGDE MANGALORE
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[www.keralites.net] HEALTH BENEFIT OF OAT MEALS

 

5 HEALTH BENEFITS OAT MEAL PROVIDES
5 Health Benefits Oatmeal Provides
We all know oatmeal is good for us, but do you know how much it can really benefit you? Find out the whys and the hows of this incredibly healthy food by reading these 5 health benefits oatmeal provides!
oatmeal
1. Oatmeal decreases the levels of cholesterol in your blood as well as your risk of cardiac diseases
The FDA approved, in a unique move, a health label on oatmeal packages that explains how soluble fibers from oatmeal, as part of a low trans-fat diet, can decrease your chances of being afflicted with heart conditions. This was based on 30 years of research into oatmeal and its benefits.
2. Oatmeal helps digestion processes
The soluble fibers in oatmeal are taken apart in the lower intestine by resident bacteria. Those fibers that were not taken apart increase the volume of food and hasten bowel movements. This method decreases the likelihood of inflammatory diseases in the lower intestine, including hemorrhoids.
Tip: To enjoy these benefits, drink plenty of water. Consuming these fibers without drinking can cause constipation, stomach ache and gas.
3. Oatmeal and blood sugar levels
Again, we turn to the soluble fibers, which slow down the absorption of carbohydrates, and so prevent sharp increases in blood sugar levels. A 10 year long research was published in the American Journal of Public Health and has showed that consuming about 1 cup of cooked oatmeal a day, 2-4 times a week, will decrease the risk of type II diabetes by 16%. When you bring it up to 5-6 times a week - the risk goes down by 39%.
4. Getting thinner with oatmeal
Oatmeal adds volume to the food by absorbing the liquid around it. In addition, the fibers slow the digestion process and give us a feeling of being full for longer periods of time.
5. Oatmeal improves quality of sleep
People who consumed oatmeal before going to bed have demonstrated better and higher quality sleep than people who didn't. Oatmeal contains the essential amino acid tryptophan (one of the protein building blocks which we only get from food). tryptophan is a source material for creating melatonin (as well as serotonin). A lack in melatonin will cause sleeping problems, while an increase in tryptophan will prolong our deep sleep.
Recommended amount per day:
The general recommendation is about 4-5 spoons a day (can make a porridge of it), so you too can start enjoying the health benefits of oatmeal (at about 25-30 grams a day).

- M.D.HEGDE MANGALORE
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[www.keralites.net] How to Lose weight using Ciinnamon Powder

 

 How to Lose Weight Using Cinnamon Powder and Honey
cinnamon and honey drink
Discussion threads, articles, gossip and talk all over the Internet are all a twitter about how to lose weight using cinnamon powder and honey. While some insist that they've seen no difference after trying this combination, others enthusiastically recommend it as a surefire way to reduce weight.
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Weight Loss with Cinnamon and Honey
The recipe for this allegedly miraculous weight loss aid is very simple. You can make it in minutes and store it in the refrigerator for one day, or until needed. Mix up one batch each morning before breakfast.
Try using different types and flavors of local honey as well as different types of cinnamon until you get the results you desire or to change the flavor and palatability of the drink.
Recipe Ingredients
1 teaspoon honey
1/2 teaspoon cinnamon powder
1 cup of water
Instructions
Combine the cinnamon and honey with the water in a small saucepan.
Bring the mixture to a boil.
Filter the liquid into a cup and divide into two half-cup quantities.
Consume one half an hour before breakfast and the second half an hour before going to sleep at night.
Helpful Tips
Keep these helpful tips in mind:
Some proponents recommend adding raw honey after the water has boiled to retain nutrients and thus the benefits.
By following this regimen, it is suggested that a dieter may easily lose three to five pounds within one week without changing anything else within his or her diet. Differences in results may be due to the cinnamon used. There are three types of cinnamon available in stores: Ceylon cinnamon, Indonesian cinnamon, and Cassia cinnamon.
Keep in mind that while Cassia is sold as a cinnamon, it is not actually the same spice and may, therefore, produce different results.
The Effect It Has on the Body
According to materials and articles recommending this diet aid, this mixture of cinnamon powder and honey stops the body from accumulating fat.
Other explanations include the fact that honey is an antioxidant and does all kinds of good things for the body.
Cinnamon may influence blood sugar and the way it's processed, giving your body a better chance to break it down in such a way that it doesn't turn to fat. Some proponents of this diet claim that abdominal weight is more sensitive to cinnamon's effects than other body weight.
Not the Only Cure
While this may sound like a terrific solution to your weight loss problem, it's only meant as a short-term measure, not a long-term cure. Most evidence that this diet works is anecdotal; there are no proven results. Nobody can attain permanent weight loss without a proper balance between healthy diet and exercise. To lose weight, you should eat a variety of food groups, limit junk food and consume appropriate portions. Additionally, exercise that includes both cardio and strength-training should be a regular part of your exercise plan. When someone asks you how to lose weight using cinnamon powder and honey, by all means share the recipe. Just be sure to let people know that the only sure way to attain real weight-loss results is to eat a healthy diet and exercise regularly.
- M.D.HEGDE MANGALORE
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