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Simple breathing exercise to fight anxiety

Simple breathing exercise to fight anxiety Clinical psychologist Dr. Vranich is teaching many government officials, organization and private agencies for 15 years. She anxieyteaches the use of respiratory techniques for lowering anxiety.  It goes beyond mere eye closing inhales and exhales. She aims to overhaul the involuntary respiratory system patterns. It is related to the subconscious intake of oxygen as much as possible which is known to increase stamina, reduce stress and anxiety.

Dr. Vranich offers the lung workout session at NYC’s Willspace fitness studio. These classes take place for 55 to 90 minutes when she is found to be busy. She wraps some measuring tapes over the torso of her clients. Their stomachs are also pushed assuring them the freedom cry or pass out.

However, Dr Vranich is not the only medical professional who uses such respiratory techniques for lowering stress and anxiety. Other physicians have discovered breathing methods like Buteyko Breathing Normalization and Holotrophic Breathing. The former trains the doer against the hyperventilation while the latter involves marathon sessions including more than three hours of deep breathing. Conscious connected breathing is a method which eliminates negative emotions through continuous and rhythm based inhales and exhales.

According to Vranich, providing your system with a massive concentration of oxygen equals to getting purest form of energy. She points out how students go out her sessions with a mini vacation like feeling. Brain is more focused and cleared keeping your optimistic and evenly keeled by disappearing yawns and sighs.

By following few simple techniques you can derive maximum benefits from these breathing exercises. According to her, oxygen is the cell fuel and breathing via shallow and unbalanced manner will not help. The cells will not receive the most crucial things which they need. Stress, time spent through sitting and rough fitting trousers compresses the stomach. It habituates people to respire with their chests. Consequently, the ratio of oxygen to carbon-dioxide goes for a toss. It slows down the nervous system bringing brain fogs and anxiety. This leads to cancer, insomnia and chronic fatigue. Additionally, by lifting the chest each time, you are inhaling spurs muscular imbalances and bad posture.

You can lower the diaphragm and involve the intercostals. It refers to the muscle which is present within your ribs which help in expanding the rib cage. Human beings are designed in way to breathe with their both lungs. It also reaches inside the abdomen and not only at the part located in chest as mostly done by people. It helps in giving extra oxygen to your cells and taking away the carbon dioxide. Breathing in this fashion also helps in maintaining a balanced heart rate. It prevents this rate from fluctuating too rapidly under any overwhelming circumstances.

Regular respiratory practices could also set in the high pressure circumstances. The practices and exercises done by Vranich aren’t as easy as taking in the oxygen through nose and giving away the carbon dioxide through the mouth. It isn’t very hard either for some simple exercise can do wonders to your mind by reducing anxiety.

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Easy to follow steps to avoid overeating immediately after exercises

Easy to follow steps to avoid overeating immediately after exercisesSweating out to burn calories is not the license to indulge in overeating. According to research studies, some people end up eating rich food in large proportions after exercising. Wellness dietician Emily Brown points out that after exercising, it is okay to munch on small snacks. However, it is significant to understand the body’s real nutritional needs. It ensures proper weight loss instead of gaining undesired excessive weight. Given below are some of the right ways to silence the rumbling belly.

Schedule workouts before a main meal

With this simple step, calorie refueling won’t lead to excess weight gain. Similarly, additional snacks could be avoided. It would help to fight excessive cravings that may arise after exercising. It can work wonders for someone aiming for weight loss irrespective of time.

Add fun elements in exercising

According to a study conducted by Cornell University in 2014, taking exercises as something to enjoy instead of considering it a daily chore is more rewarding.  It assists in weight loss by helping the practitioners in eating less after workouts.

Carbohydrate and protein intake should be in ratio of 4:1

Dietician Brown recommends maintaining energy levels by eating carbohydrate and protein rich food in right portions. Practicing this after workout relives from muscle damage emerging out of workout sessions. For example, calorie intake should be 150-200 if the workout lasts less than 60 minutes.

Milk consumption  

Low in fat dairy products contains enough proteins to support weight loss and keep the mouth shut until next meal. Some studies say that low fat chocolate milk consumption improves athletic performances. They work better that the regular sports drinks.

Check eating habits and pattern

According to Brown, overeating after exercises is more often a habit irrespective of the intensity of the workout. The dietician says that for effective weight loss, small meals should follow shorter workouts. To eat should be response to fix hunger instead of settling boredom or stress.

Don’t depend solely on tracker machines    

Brown says that even the most accurate activity tracker machines provide a rough estimation. They don’t give the real calculations and refueling shouldn’t be based entirely on them. The smarter way to go is to listening to the needs of the body.

Eat through the whole day         

Eating out throughout the entire day may ensure lesser calorie consumption compared to large food intakes after workout. Two to three snacks help regulating hunger between the meals. It increases energy and raises metabolism levels.

Stop overestimation

According to a research study conducted by Ottawa University, people often overestimate their energy expenditure journey during workouts by almost four fold. Using a wireless heart-rate machine monitor may help. If it signals 600 calories burned, it isn’t the license to gulp down 600 more.

Drinking water is very important   

As per a sports nutritionist, substituting the fluids released on exercise should be a priority. Presence of water inside stomach occupies a certain space and reduces appetite.

Refueling periodically should be fine

If workouts last for over two hours, sipping an energy drink will help in fighting hunger afterwards. Protein should be avoided for it takes more time to digest.

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How to control different types of hunger?

How to control different types of hunger?Hunger and appetite are among the widely misinterpreted terms. Hunger refers to the feeling caused due to natural physical need of the body to eat, but appetite is the natural circumstantial desire to eat. The fluctuation in the quantity of food eaten by an individual can render his/her weight loss or weight control effort vain. Therefore, people need to understand the different types of desire of food, as well as the technique to control them.

Afternoon Hunger: It is very common and natural, especially among office goers. Preplanning for it is the best technique to maintain weight loss progress. Protein-rich snacks have been found to sate with a little quantity and keep the person filled for longer.

Boredom Hunger: When there is apparently nothing to do, munching passes time perfectly. It may be unintentional. Boredom should be transformed into relaxation in order to continue weight loss programme continuously. Listening to music, reading, dairy-writing, etc. are some of the different activities that relax different people.

Celebration Hunger: When indulgent eating becomes the only way of celebration, weight loss plans get severely affected. Searching for other means of celebration is the only way to get out of this habit.

Eye Hunger: It is the desire to eat just of the sight of desirable eatables. Seeking permission from own self often helps people avoid eating. Even if one wants to eats, enjoy the snack will content him/her with less. Thus, weight loss regime is not significantly affected.

Hangry Hunger: Feeling hungry when angry makes people ‘hangry’. Irritability and fuzzy-headedness caused due to decline in blood sugar can attract hangry person towards sugary snacks. But, wholegrain crackers and fruits are choices.

Head Hunger: The desire to take a break from the task at hand or procrastinate it may emerge as desire to eat. It is because eating, after all, seems productive. It is a psychological effect that makes one feel useful and doing something even when they are actually not.

PMS Hunger: One of the symptoms of premenstrual syndrome (PMS) is increased appetite. Hormonal changes a few days prior to periods cause it. Ladies can control it by eating slightly more than usually. It counters the effect of hormonal changes and fades the symptom too.

Real Hunger: The feeling of weakness or discomfort due to lack of food is the real hunger. It is the desire to eat coupled with the increasing inability to maintain the same level of activity. Grumbling stomach, headache, shakiness due to declined blood-sugar, etc. are some of its symptoms.

Stress Huger: People are less choosy when stressed. Therefore, probability of indulgent eating is greater than healthy eating. The technique to override such impulses in the brain is to consider the long-term future impact of the desired eatables.

TV Hunger: The so-thought ideal business of munching something while watching a football match or a film on television can be referred to as TV hunger. People should rather busy their hands with knitting, paying bills, etc. as well as skip advertisements to avoid eating unnecessarily while watching TV.

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Five natural ways to cope with anxiety

Meditation and relaxationAlmost everyone has experienced the feeling of anxiety more than once in life. Anxiety comes along with such symptoms as feelings of nervousness, stress, and fear. Mentioned below are five ways in which to manage them:

1.         Become an expert in relaxation

Most of us are in the wrong when we think that we know what relaxation is. Sitting at the computer surfing the internet, or sitting in before the television can hardly be relaxing. These cannot be considered to be relaxation in the real sense. Relaxation is an extremely relative term that depends on the kind of show that you are watching. The effect can be just contrary and could end up causing more anxiety. This goes for tobacco, alcohol, and drugs too. While they may appear to be relieving, the effects are short termed. What is actually needed is a proper technique of relaxation, such as yoga, tai chi, or deep breathing. These have an effect on the mind. For instance, deep breathing would help you relax the nerve running between the brain and the diaphragm which sends a message to the body to loosen up and let go.

2.         Get enough nourishment, sleep, and exercise

The body and mind should have both strength and peace to go through the ups and downs that life has to offer. The amount of sleep should be adequate and should be filling for your requirements. It should neither be too much nor too little. You should take a well balanced diet. Pick up vegetables, fruits, whole grains, and lean proteins which impart long lasting energy. Caffeine and sugar can only offer short lived energy. Exercise awakens the cells by sending oxygen to each cell. This helps both the body and the brain to deliver the best performance.

3.         Connecting with others

Connecting with others is really important. It is important to spend quality time with family and friends. Organized activities have great effect in reducing stress. You can also feel relaxed when hanging out simply. When you organize activities with people close to you, it helps you feel relaxed and secure. The sharing and fun would only make us happier and help us feel lighter. This reduces the stress and anxiety to a great extent. When you are worried about something, you will feel relieved when talking to the closed ones. This will help you cope with severe levels of stress. This is because when you communicate you will get to know that the causes of anxiety are common enough.

4.         Connecting with nature

Going to the park for a walk or hiking in the woods is a great solution to anxiety and stress. It will help you be at peace as nature has an embalming effect on both physical and mental pains.

5.         Positive thinking

The best way of keeping ourselves from stress is keeping away all worries and negative thoughts. The key idea consists in thinking positively. You can always dream and hope for the best to happen.

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Three natural remedies to cope with anxiety

anxiety natural remediesEvery single individual has his own tensions and worries which is an undeniable fact. But difference lies in how my toll does the tension or worry takes on his daily activities. While some are worried about their mortgage payment, others are concerned about their health. There can be tensions and worries that intensely nagging in nature and powerful enough to keep one waking at night. There is no doubt in the fact that worries are deeply etched in the DNA of humans and there is so apparently permanent solution to it. Worries can at times be beneficial when they are in motivational nature. However, worries that have a tendency to take you towards the negative side of things, they can have severe impact on the health of the person. While people generally go for prescription drugs to cope with this anxiety or tension, they suffer the long term effect of these drugs. There are anxiety natural remedies as well that help people come out of the problems of anxiety. Mentioned below are three such methods:

  1. Stop worrying

There are definite ways to stop thinking much. All that needs to be done is to stop thinking about worry as a feeling and start considering it as a neurological trouble. Amygdala, with the structure like that of an almond, is center for anxiety and fear in human brain. In the event of facing severe worries the cortex receives warning messages from amygdale. The cortex is the rational section of human brain which can study if there is a real concern behind the worry. The cortex gets overloaded with warning signs from amygdala and finds them difficult to process which causes anxiety loop. Spending fifteen minutes for acknowledging the anxieties in a way that is tangible would be beneficial. A list can be made on worries which can help an individual cope with all of them more strategically. Yoga is another among the anxiety natural remedies. Breathing from deep down the belly interrupts the irrational thoughts. Blowing a balloon is also helpful in the process.

  1. Treat stomach issues that are related to worry

The stomach has been rightly called the second brain. It has much to do with tension and anxiety. There are nervous systems in the stomach as well and is called enteric nervous system. When an individual suffers from anxiety the receptors that are embedded in gastrointestinal tract show reactions to fear either by slowing down or by accelerating the digestive processes, resulting in heartburn, diarrhea, and nausea. Lemon balm can be used as one of the anxiety natural remedies. Iberogast, a combination of herbs and plants, can be added to the drinking water to the stomach from reacting to anxiety.

  1. Focus on the connection between the mind and the body

There are certain integrative anxiety natural remedies that seek to evaluate to read the body, mind, and spirit. An anti drug medicine is one teaspoon full of lemon juice, ground ginger in a teaspoon, and half teaspoon of honey should be taken thrice daily. Lemon lowers the blood pressure, ginger calms down the stomach, and honey checks the instability in blood sugar.
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Welcome to Herb Natural Remedies Blog

Welcome to Herb Natural Remedies Blog

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