HEALTHY LIVING

10 Breathing Exercises For Stress Relief

Published

1 month ago

September 7, 2024

Breathing Exercises For Stress Relief | fab.ng

For high stress relief, incorporate breathing exercises into your routine. These exercises can promote calmness and relaxation, requiring only a quiet space for focused attention on your breath.

Breathing exercises don’t need to consume a significant portion of your day. The key is to allocate time for mindful breathing. Start with 2 to 5 minutes daily, gradually increasing the duration as the practice becomes comfortable and familiar.

Aim for multiple daily sessions, scheduling specific times or practising conscious breathing as needed.

Explore the following 10 breathing exercises for stress relief to discover which ones resonate with you. You might find immediate appeal in certain respiratory techniques.

10 Breathing Exercises For Stress Relief

1. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, helps you engage your diaphragm properly. A 2020 meta-analysis indicates that this type of breathing is especially beneficial for individuals with chronic obstructive pulmonary disease (COPD), heart problems, or cancer.

Additionally, it can help reduce stress and manage challenges related to conditions like eating disorders, constipation, high blood pressure, and migraine headaches.

Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times daily. While it may feel tiring initially, the technique should become easier and more natural over time.

Lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for added support.
Place one hand on your upper chest and the other below your rib cage, so you can feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach press against your hand while keeping your other hand as still as possible.
Exhale using pursed lips while tightening your abdominal muscles, ensuring your upper hand remains completely still.

To make the exercise more challenging, you can place a book on your abdomen. Once you’ve mastered belly breathing lying down, you can try it while sitting in a chair and eventually incorporate it into your daily activities.

2. Pursed Lip Breathing

Pursed lip breathing is a straightforward technique designed to slow down your breathing by applying deliberate effort with each breath. You can practice this technique anytime, and it is particularly beneficial during activities like bending, lifting, or climbing stairs.

Begin by practising pursed lip breathing 4 to 5 times a day to learn the correct breathing pattern.

Relax your neck and shoulders.
Keep your mouth closed and inhale slowly through your nose for a count of 2.
Pucker or purse your lips as if you’re going to whistle.
Exhale slowly by blowing air through your pursed lips for a count of 4.

3. Breath Focus Technique

The breath focus technique combines deep breathing with imagery or focus words and phrases. Choose a focus word that makes you feel relaxed, happy, or neutral—words like “peace,” “let go,” or “relax” work well.

As you develop your practice, start with a 10-minute session and gradually increase the duration until you reach at least 20 minutes.

Sit or lie down in a comfortable position.
Bring your awareness to your breathing without trying to alter it.
Alternate between normal and deep breaths a few times, observing the differences between them. Notice how your abdomen expands with deep inhalations and how shallow breathing feels in comparison.
Practice deep breathing for a few minutes.
Place one hand below your belly button, keeping your belly relaxed, and observe how it rises with each inhale and falls with each exhale. Let out a loud sigh with each exhale.
Begin the breath focus practice by combining deep breathing with imagery and a focus word or phrase that supports relaxation. Imagine the air you inhale brings waves of peace and calm throughout your body, mentally saying, “Inhaling peace and calm.”
As you exhale, imagine the air washing away tension and anxiety, mentally saying, “Exhaling tension and anxiety.”

4. Lion’s Breath

Lion’s breath is an invigorating yoga breathing practice that can help release tension in your jaw and facial muscles. Also known as Lion’s Pose or Simhasana in Sanskrit, this technique is a great way to energize your body and mind.

Sit in a comfortable position, either back on your heels or with your legs crossed.
Press your palms against your knees with your fingers spread wide.
Inhale deeply through your nose while opening your eyes wide.
At the same time, open your mouth wide, stick out your tongue, and aim the tip towards your chin.
Contract the muscles at the front of your throat as you exhale forcefully through your mouth, making a long “haaa” sound.
You can direct your gaze to the space between your eyebrows or the tip of your nose.
Repeat this breath 2 to 3 times.

5. Equal Breathing

Equal breathing, or Sama Vritti in Sanskrit, involves making your inhales and exhales of equal duration. This technique helps bring balance and steadiness to your breath, improving mental well-being and increasing oxygen supply to the brain and lungs.

Find a breath length that is neither too easy nor too difficult, typically between 3 and 5 counts, and maintain it throughout the practice.

Sit in a comfortable position.
Inhale and exhale through your nose.
Count during each inhale and exhale to ensure they are of equal length. Alternatively, you can repeat a word or short phrase during each breath.
If comfortable, add a slight pause after each inhale and exhale for breath retention.
Continue this breathing pattern for at least 5 minutes.

Once you become accustomed to equal breathing while seated, try incorporating it into your yoga practice or daily activities.

6. Alternate Nostril Breathing

Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a relaxing breathing practice that enhances cardiovascular function and lowers heart rate.

This technique is most effective when practised on an empty stomach. If you are feeling sick or congested, it’s best to avoid this practice. Keep your breathing smooth and even throughout the session.

Sit comfortably in a seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm while keeping the other fingers extended.
After an exhale, gently close your right nostril with your right thumb.
Inhale slowly through your left nostril, then close it with your right pinky and ring fingers.
Release your thumb to open your right nostril and exhale through it.
Inhale through your right nostril, then close it.
Release your fingers to open your left nostril and exhale through this side.

This sequence completes one cycle. Continue this breathing pattern for up to 5 minutes, finishing your session with an exhale on the left side.

7. Resonant/Coherent Breathing

Resonant breathing, also known as coherent breathing, involves breathing at a rate of 5 full breaths per minute. This rate maximizes heart rate variability (HRV), reduces stress, and can alleviate symptoms of depression when combined with Iyengar yoga, according to a 2017 study.

Inhale for a count of 5.
Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.

8. Deep Breathing

Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs and allowing you to breathe in fresh air. This technique can help you feel more relaxed and centred.

While standing or sitting, draw your elbows back slightly to allow your chest to expand.
Take a deep inhalation through your nose.
Hold your breath for a count of 5.
Slowly exhale through your nose.

9. Humming Bee Breath

Humming Bee Breath, a yoga breathing technique, creates a soothing sensation that brings instant calm, particularly around your forehead. This practice can help alleviate frustration, anxiety, and anger.

Research suggests that it may help lower your heart rate, improve mental clarity, and reduce stress.

Sit comfortably with your eyes closed and your face relaxed.
Place your first fingers on the tragus cartilage, which partially covers your ear canal.
Inhale deeply, then gently press your fingers into the cartilage as you exhale.
Keep your mouth closed and produce a loud humming sound.
Continue this practice for as long as it feels comfortable.

10. Sitali Breath

Sitali breath is a yoga breathing practice that helps cool your body and relax your mind. While practising Sitali breath, slightly extend your breaths without forcing them. Since you inhale through your mouth, choose a place free of allergens and air pollution for this practice.

Sit in a comfortable position.
Stick out your tongue and curl the outer edges together. If your tongue doesn’t curl, you can purse your lips.
Inhale through your mouth.
Exhale through your nose.
Continue breathing this way for up to 5 minutes.

What is the 4-7-8 breath method?

The 4-7-8 breathing technique involves inhaling for a count of 4 seconds, holding the breath for 7 seconds, and then exhaling slowly for 8 seconds. This method is designed to promote relaxation and reduce stress.

What are the 5 main breathing exercises for stress relief?

To alleviate stress, you can try various breathing techniques, including alternate nostril breathing, humming bee breathing, Lion’s breath, equal breathing, and the breath focus technique. Simply concentrating on your breath for a few minutes can significantly impact your stress levels.

How to fix shallow breathing?

If you frequently experience shallow, rapid breathing—known as tachypnea—it could indicate an underlying health condition. It’s important to consult a healthcare professional to receive a proper diagnosis and treatment plan tailored to your needs.

You can begin practising most of these breathing exercises immediately. However, if you have any medical concerns or are taking medications, it’s advisable to consult your doctor first.

For more in-depth guidance on breathing practices, consider reaching out to a respiratory therapist or a yoga teacher who specializes in this area. If you encounter any discomfort or agitation while practising, discontinue the exercise.

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5 Tips To Help You Stay Motivated To Exercise

Published

1 day ago

October 12, 2024

Adaeze Okechi

Motivation To Exercise In 5 Ways | fab.ng

Regular exercise empowers all of us to live healthier lives. Physical activity enables you to prevent or delay health problems, even those living with arthritis and other chronic conditions. Your motivation to exercise can spark from understanding these powerful benefits.

Physical activity delivers immediate rewards:

Boosts your mood
Increases your energy levels
Enhances your self-confidence

These benefits represent just the beginning of what exercise can do for you. When you find your motivation to exercise, you unlock even more advantages:

1. Cardiovascular exercises strengthen your heart health
2. Strength training prevents bone loss
3. Regular movement relieves arthritis pain
4. Physical activity boosts your immune system
5. Exercise enhances your balance and coordination, reducing fall risks

We understand that life can present obstacles to staying active. Busy schedules, fatigue, or physical discomfort might challenge your motivation to exercise. The following tips will help you overcome these barriers and embrace an active lifestyle that works for you.

How to Overcome a Lack of Motivation to Exercise

1. Make It Fun

Your motivation to exercise grows when you choose activities you truly enjoy. Break free from boring routines! Try a new physical activity each week to keep your motivation to exercise strong.

Consider these engaging options:

Walk the golf course instead of using a cart
Join a Zumba class at your local community centre
Explore nature trails with your camera
Learn to dance – no partner needed!
Turn shopping into exercise by walking the mall
Play tennis weekly with a friend
Walk dogs – yours or a friend’s
Swim for low-impact, full-body exercise
Bike through your neighbourhood or on local trails

2. Make It Social

Research shows you’ll stick to walking when you have companions. Your motivation to exercise increases with social support. When tiredness threatens your workout plans, knowing a friend counts on you provides that extra push.

Can’t meet in person? Try these social alternatives:

Join virtual fitness classes with friends
Share your exercise goals on social media
Schedule online workout sessions

Your social connections fuel your motivation to exercise and inspire others too!

3. Envision a Stronger, Healthier You

Use visualization to ignite your inner motivation to exercise. Picture yourself:

Dancing energetically at events
Playing actively with grandchildren
Feeling vibrant and strong in daily life

See it clearly in your mind to achieve it in reality.

4. Set Attainable Goals

Start small to build your confidence. Create specific, achievable exercise targets:

Take stairs instead of elevators
Park farther from store entrances
Walk for 10 minutes after lunch
Gradually increase activity duration

Your motivation to exercise grows as you accomplish these smaller goals.

5. Track Your Progress

Record your exercise journey:

Use a fitness journal
Try activity-tracking apps
Wear a pedometer

Studies link fitness trackers to increased activity levels. Monitor your improvements and reward yourself for reaching milestones:

Enjoy a relaxing bath after achieving weekly step goals
Buy new workout gear for consistent exercise
Treat yourself to a book or movie you’ve wanted

Regular exercise helps you stay active longer and feel younger. When your motivation to exercise wavers, revisit these five strategies. They’ll help you lace up your sneakers and get moving!

For more articles on health and fitness, check here.

HEALTHY LIVING

12 Healthy Ways To Gain Weight Naturally

Published

2 weeks ago

September 28, 2024

Adaeze Okechi

In Nigeria, many people focus on weight loss, but gaining weight can be just as challenging for some individuals. Whether it’s due to genetics, fast metabolism, or medical reasons, being underweight can lead to various health concerns. The good news is that there are healthy ways to gain weight, and by making simple yet effective changes, you can reach your ideal body weight safely.

If you’re underweight, you may not be getting all the nutrients your body needs. This can lead to issues like a weakened immune system, frequent illnesses, and even bone fractures.

Below are steps you can take to gain weight in healthy ways that are beneficial for your body and long-term health.

1. Determine If You’re Underweight

The first step in your weight gain journey is to find out if you’re truly underweight. To do this, calculate your Body Mass Index (BMI). BMI is a tool that uses your height, weight, and age to determine if your weight is healthy. If your BMI falls below 18.5, it’s considered underweight.

You can use an online BMI calculator for quick results but don’t forget to speak to your doctor about what your healthy weight should be and how to achieve it. Healthy ways to gain weight should always be done under the guidance of a healthcare professional.

2. Eat More Often

One of the best healthy ways to gain weight is by eating more frequently. Instead of the usual three meals, aim for five or six smaller ones throughout the day.

This strategy helps you take in more calories, especially if you struggle with a low appetite or feel full too quickly. By spreading your meals out, you increase your calorie intake without overwhelming your stomach.

3. Drink Your Calories

Another healthy way to gain weight is by choosing calorie-rich beverages over diet sodas or plain tea. Opt for milk, fresh juice, or a smoothie made with full-fat dairy and fruits like bananas or mangoes.

These drinks not only provide additional calories but also deliver essential nutrients that your body needs. Swapping your drinks can make a big difference in your weight gain journey.

4. Avoid Junk Food

Although it might be tempting to indulge in junk food to gain weight, this is not a healthy option. Junk food contains “empty” calories, high amounts of salt, sugar, and unhealthy fats that can lead to long-term health issues.

Instead, focus on healthy ways to gain weight by eating nutrient-dense foods like fruits, vegetables, meats, and dairy products. These will help you gain weight in a way that supports your overall well-being.

5. Choose the Right Healthy Foods

Not all fruits and vegetables are low in calories. Some, like mangoes and avocados, are calorie-dense and ideal for those seeking healthy ways to gain weight.

Similarly, starchy vegetables like potatoes and corn provide energy and nutrients. Fatty fish like salmon is also a fantastic source of protein and healthy fats, making it a great addition to your meals.

6. Add More to Your Soups

If you enjoy soups, you’re in luck. You can turn your soups into calorie-rich meals by adding toppings such as bacon bits, sour cream, cheese, and even powdered milk.

This simple change can provide more calories per serving and is one of the healthy ways to gain weight without sacrificing taste.

7. Dress Up Your Salads

Salads don’t have to be low-calorie meals. You can boost their nutritional value and calories by adding healthy fats like olive oil, avocados, nuts, and seeds.

Including ingredients such as cheese or fruits like apples and pears can also healthily increase the calories. Remember, healthy ways to gain weight don’t mean you have to eliminate nutritious foods like salads from your diet.

8. Add Cheese to Your Meals

Cheese is rich in calories and nutrients, making it a great addition to burgers, sandwiches, and even salads. It’s a delicious way to gain weight, but be mindful of the saturated fats. Moderation is key when incorporating cheese into your diet for healthy ways to gain weight.

9. Snack on Nuts and Seeds

Nuts, seeds, and nut butter are high in calories and packed with essential nutrients. If you’re looking for healthy ways to gain weight, try snacking on almonds, walnuts, or peanut butter.

These can be eaten on their own or paired with fruits or vegetables like celery sticks for an extra calorie boost.

10. Track Your Food Intake

Maintaining a food journal can help you monitor your progress and ensure that you’re eating enough calories. By tracking what you eat daily, you can identify areas where you need to add more calories.

A food diary is a helpful tool for finding healthy ways to gain weight, especially if you struggle with consistency.

11. Time Your Drinks

Drinking water or other liquids before meals can make you feel full faster, which might reduce your calorie intake. To avoid this, sip on calorie-dense beverages like milk during meals or wait until after you’ve finished eating. This strategy is one of the practical healthy ways to gain weight.

12. Exercise to Build Muscle

Incorporating strength-building exercises like yoga, weight lifting, and push-ups into your routine can help you gain muscle mass. Though exercise burns calories, it also increases your appetite, helping you consume more food.

Always consult with a doctor or fitness expert to find healthy ways to gain weight through exercise that suits your body’s needs.

13. Indulge Occasionally

While you should prioritize nutrient-rich foods, there’s no harm in indulging in cakes, cookies, or pies once in a while. Just be cautious not to overdo it.

When looking for healthy ways to gain weight, remember you can also satisfy your sweet tooth with nutritious options like yoghurt, granola, and fruits.

14. Know Your Fats

Not all fats are bad for you. Consuming healthy fats is one of the most healthy ways to gain weight. Polyunsaturated and monounsaturated fats found in salmon, avocados, and nuts can provide the calories and nutrients you need to gain weight. Avoid trans fats, though, as they are harmful to heart health.

By following these tips, you can find healthy ways to gain weight that suit your lifestyle and nutritional needs. Prioritizing your health while working towards your weight goals ensures that you’re building a strong, well-nourished body.

For more healthy tips, check here.

HEALTHY LIVING

How To Build And Maintain Healthy Relationships

Published

3 weeks ago

September 21, 2024

Adaeze Okechi

How To Build And Maintain Healthy Relationships | fab.ng

Are you on a quest on how to build and maintain healthy relationships? First, you must understand that healthy relationships profoundly impact your overall well-being. They foster happiness and satisfaction in your life.

Yes, when you cultivate supportive and loving connections with your partner and family members, you create an environment that enhances everyone’s quality of life and self-esteem. These positive relationships contribute to a sense of fulfilment and contentment, acting as a foundation for personal growth and emotional stability.

Building and maintaining healthy relationships requires dedicated effort and commitment. They don’t materialize spontaneously but evolve through conscious actions and open communication.

As you invest more positive energy into your relationships, you’ll likely notice a corresponding improvement in their quality and depth. This investment might involve actively listening to your loved ones, showing empathy, practising forgiveness, and consistently demonstrating your care and appreciation.

The process of nurturing healthy relationships is ongoing, demanding regular attention and care. By consistently working on your connections with others, you create a robust support system that can weather life’s challenges. This continuous effort pays dividends in the form of stronger bonds, increased trust, and a more harmonious living environment for all involved.

You must keep in mind that the health of your relationships directly correlates with the amount of positive effort you put into them. So, by prioritizing these connections and actively working to strengthen them, you’re not only improving your own life but also positively impacting the lives of those around you.

This reciprocal nature of healthy relationships creates a cycle of positivity that can lead to long-lasting happiness and mutual growth.

What are the signs of a healthy relationship?

In healthy relationships, individuals actively love and support one another. They provide practical assistance as well as emotional backing to their partners. These supportive partners stand by each other during both joyful moments and challenging times, offering unwavering support throughout life’s ups and downs.

Healthy relationships typically build their foundations on several key elements:

Partners demonstrate mutual respect, maintain honesty in their interactions, and cultivate trust between them.
They engage in open communication, freely expressing thoughts and feelings.
Both individuals in the relationship enjoy equal standing and treatment.
They embrace a balance of shared activities and individual pursuits.
Partners strive to understand each other’s perspectives and experiences.
They show genuine care and concern for one another’s well-being.
Couples align their values on crucial matters such as financial management, approaches to raising children, and other significant life decisions.

What are the benefits of healthy relationships?

Individuals who maintain healthy relationships often experience higher levels of happiness and life satisfaction. These people face a lower risk of developing physical and mental health issues compared to those in unhealthy relationships or without strong social connections.

Healthy relationships contribute to personal well-being in several significant ways:

They boost your sense of self-worth, foster a feeling of belonging, and combat feelings of loneliness.
These positive connections instil confidence in you, enhancing your self-esteem and ability to face life’s challenges.
Strong, supportive relationships provide you with the emotional resources to navigate and overcome difficult periods in your life more effectively.

By cultivating and nurturing healthy relationships, you create a robust support system that enhances your overall quality of life. These connections serve as a buffer against stress, offer emotional stability, and provide a foundation for personal growth and resilience.

The positive impact of healthy relationships extends beyond immediate emotional benefits, influencing your long-term physical and mental health outcomes.

What is communication in a healthy relationship?

Individuals in healthy relationships engage in regular and effective communication, actively talking and listening to each other. Despite their best efforts, misunderstandings can still occur. This can potentially lead to feelings of upset, hurt, or confusion.

When communicating, ensure you:

Maintain clarity about your intended message.
Genuinely strive to comprehend the other person’s perspective.
Verify your understanding by seeking confirmation.

Remember that loving someone doesn’t automatically grant you the ability to read their thoughts or guarantee effective communication.

To foster more open communication in your relationship, you can:

Designate uninterrupted time for conversations with each other.
Express physical affection through kisses and hugs, and maintain eye contact during conversations.
Practice active listening, giving your full attention to your partner.
Discuss matters honestly and respectfully, even when addressing difficult topics.
Share both minor and major events occurring in your lives.
Clearly express your wants and needs, and openly discuss any differences of opinion.

Communication extends beyond verbal exchanges. Non-verbal cues, including your posture, tone of voice, and facial expressions, convey powerful messages about your emotions and attitudes.

In fact, non-verbal communication can carry even more weight than spoken words, especially when your actions contradict your verbal statements. This discrepancy between words and behaviour can significantly impact the effectiveness and authenticity of your communication.

How can I maintain healthy relationships?

Investing time and commitment into maintaining healthy relationships proves crucial for personal well-being. While no relationship achieves perfection, a healthy connection should bring you more happiness than stress.

Consider these tips for fostering a healthy relationship:

1. Be clear about what you want — Articulate your point clearly and honestly while respecting your partner’s perspective. Opt for ‘I’ statements instead of critical ‘you’ statements. For instance, express “I really hate it when you don’t clean up the dishes” rather than “You never help me in the kitchen.”

2. Say sorry when you’re wrong – Apologizing sincerely helps heal relationships and strengthens your bond.

3. Be affectionate and show appreciation – Combat routine by creating special moments together and consistently demonstrating affection. Even simple acts like cuddling on the couch after work reinforce intimacy.

4. Make your relationship a priority – Balance relationships, work, family, and friends by setting boundaries at work and learning to decline unnecessary commitments. This approach ensures you dedicate time to nurturing your relationship.

5. Find shared interests – Discover hobbies you both enjoy to spend quality time together. Consider options like attending a night class or taking up a new sport as a couple.

6. Find solutions that work for both of you – Address conflicts by respecting and accepting your differences and similarities. Seek compromises that satisfy both partners to resolve issues effectively.

7. Make time for family time – Despite busy schedules, prioritize family gatherings. Even one family meal per week provides an opportunity for everyone to reconnect, catch up, and communicate openly with each other.

Are you having relationship issues?

It’s common for relationships to experience ups and downs, as well as for partners to hold differing opinions. Over time, both relationships and the people involved naturally evolve.

A relationship becomes unhealthy when one partner dominates or holds more power over the other, or when abuse or violence is present.

When a relationship comes to an end, it can be an extremely painful period. For those coming out of long-term relationships, the recovery process may take two years or even longer as they work to rebuild their lives. During this time, some individuals may face serious health issues or emotional struggles.

For more articles, visit here.