Are you feeling increasingly anxious lately? In our high-stress world, many struggle with managing anxiety, whether caused by demanding jobs, financial strain, relationship issues, past trauma, or simply paying too much attention to nonstop disturbing media. Left untreated, anxiety tends to intensify, perpetuating relentless worry thoughts, tense muscles, restlessness, irritability, and even panic attacks or withdrawal.

The good news is that many powerful yet simple techniques exist to counter anxious distress using your breath, body awareness, thought patterns, imagination, and surroundings. Through purposeful relaxation practices, you can intervene promptly when troubling signs of anxiety first emerge, preventing tiny sparks from raging into full-on fire. Skillful personal rituals shift symptoms and root causes by eliciting your innate physiological calming systems. With some knowledge and consistent application, you can create a refuge of peace amidst anxiety triggers. First step – recognize those early tip-offs your nervous system is kicking into overdrive so you can engage anxiety antidotes thoughtfully.

Anxiety begins subtly with initial physical, emotional, or behavioral signals that can be easy to rationalize away or power through. Paying attention and intervening early makes it much easier to relieve anxiety before it intensifies. Here are some of the most frequent tip-offs anxiety is kicking in:

  • Physical: Muscle tension, headache, nausea, trembling, heart palpitations
  • Emotional: Irritability, defensiveness, mood swings, nervousness
  • Behavioral: Restlessness, trouble focusing, sleep issues, avoidance

Tuning into messages from your body while noticing thought and behavior shifts allows you to check in with yourself honestly. Naming when anxiety begins creeping up prevents pushing it down until it boils over later.

Breathing Exercises to Promote Calm

One of the fastest ways to short-circuit the stress response is by taking control of your breath. Deep, rhythmic breathing taps into your parasympathetic nervous system, signaling your brain and body to relax. Square breathing is one simple, powerful technique:

  • Inhale evenly while mentally counting 1, 2, 3, 4
  • Hold your breath for the exact count of 1, 2, 3, 4
  • Exhale evenly for 1, 2, 3, 4 count
  • Hold empty lungs for 1, 2, 3, 4 count
  • Repeat the sequence at least ten times.

The equal inhalation/exhalation with holds shifts your body into a physiological state of calm. The more you practice square breathing and other paced breathing methods, the quicker you’ll be able to release anxiety as it crops up.

Body Scans for Relaxation

Have you ever systematically tensed and relaxed each muscle group in your body? Known as progressive muscle relaxation, this body scanning technique relieves anxiety by releasing where tension accumulates as stress builds.

Lie down in a comfortable place and work methodically through muscle sets while breathing deeply:

  • Start at feet – Breath in, tighten toes & feet, breathe out, releasing
  • Move up to calf muscles – Breathe, tense, exhale, letting go
  • Repeat for thighs, pelvis, hands, arms, shoulders, stomach, chest, neck, and facial muscles.

Pay close attention without judging areas that feel tense. Visualize breathing relaxation into constricted places. Systematically scanning your physical body diverts focus from worried thoughts by zeroing in on muscle sensations.

Guided Imagery and Visualization

Your imagination contains infinite calming landscapes if accessed skillfully. Guided imagery and visualization essentially involve picturing vivid, multisensory scenes in your mind’s eye, which transports your mood.

For example, imagine lying on a lakeside on a warm, tranquil beach. Feel the sun kissing your skin, the balmy breeze brushing over you, smell the tang of saltwater, and hear gentle waves lapping the shoreline. Engage all senses, fully imagining each detail. Creative visualization redirects your mind away from whatever triggered your anxious state by replacing it with an immersive internal oasis. With practice, you can easily access this relaxation technique anywhere anxiety strikes.

Challenge Anxious Distortions

Anxiety frequently feeds on exaggerated, unrealistic thoughts about possible threats, disasters, or inadequacies. Identifying and shifting these distorted perspectives neutralizes anxiety’s hold by inserting more accurate, balanced awareness.

  • Common anxiety-inducing thought traps include:
  • Black & white thinking (only focusing on worst-case outcome)
  • Catastrophizing (believing disaster is imminent)
  • Fortune telling (predicting the future negatively without facts)
  • Labeling (making blanket judgments about self or situation)

When you notice anxious thoughts swirling, name the distortion, then ask yourself:

  • What neutral perspectives am I overlooking?
  • What evidence tempers my worries?
  • How might I view this more positively?

Skillfully catching and rewriting anxious thoughts precedes calming emotions and body sensations by altering trajectory early before intensification.

Create a Calming Environment

External surroundings profoundly impact internal states, quickly triggering or taming anxiety. Consider these environment enhancements for more significant serenity:

  • Declutter physical spaces, removing unnecessary items
  • Play soothing nature sounds or instrumental background music
  • Diffuse calming essential oils like lavender or eucalyptus
  • Display vibrant images of locations eliciting peace
  • Keep inspirational quotes visible to uplift perspective

When creating sanctuary spaces, less is more in terms of sensory stimulation. Eliminate clutter visually and energetically while infusing simplicity, beauty, and inspiration.

Learning your anxiety signals and intervening promptly with breath, body, thought, visualization, and environmental tools equips you to master your mental state. Be patient, practicing self-care routines while trusting your innate wisdom and resilience.

Case Study: Helping Jake Calm His Anxious Mind

Jake is a 32-year-old accountant who has struggled with general anxiety and panic attacks for years. His high-pressure job, financial obligations to his family, and strained marriage all contribute to persistent worrying and muscle tension. Jake experiences daily anxiety symptoms, including irritability, difficulty concentrating, digestive issues, rapid heartbeat, tight shoulders and neck, restlessness, and fatigue.

Recently, Jake has committed to learning anxiety management after a panic attack sent him to the emergency room. Beyond his prescribed medication, Jake’s therapist is guiding Jake in applying holistic approaches to calm his anxious mind and body through tailored breathing exercises, body scans, thought training, guided imagery, and environmental changes.

Breathing: Jake finds square breathing most accessible so far. At first, practicing four counts for each inhale/exhale was challenging. Still, he integrates 5-10 rounds of square breathing several times daily, noticing an improved ability to self-regulate emotions. This reduces his daily anxiety baseline.

Body Scans: Progressive muscle relaxation while lying down is complicated for restless Jake. Instead, his therapist suggested mindfully checking his muscle tension multiple times daily on the 1-10 scale, breathing into constricted areas while envisioning knots loosening. This body tuning helps Jake release accumulating stress.

Thought Training: Identifying his cognitive distortions like fortune-telling and catastrophizing allows Jake to insert more realistic thoughts. Using CBT worksheets, we constructed balanced statements he repeated to ease worries. Jake also keeps a gratitude journal, shifting focus.

Visualization: Imagining his favorite mountain trail hike in detail provides an immersive nature escape for Jake when he is trapped in worrying thought cycles. Engaging senses through sights, smells, textures, and sounds removes rising anxiety.

Environment: Jake created a designated relaxation corner in his home with a salt lamp, an essential oil diffuser with relaxing lavender/bergamot oil, a noise machine, and comfy pillows for breathing space.

While progress varies day to day, Jake is gradually improving his anxiety through multi-pronged CBT, meditation, medication, communication with his doctor and therapist, and applying relaxation techniques. His tool kit continues expanding.

Key Takeaways

  • Be aware of initial anxiety clues in your body, feelings, and actions so you can address rising stress before it intensifies.
  • Employ deliberate breathing techniques to trigger the relaxation response – like equal inhale/exhale square breathing.
  • Scan for areas of muscle tension while visualizing breathing out tightness to unwind.
  • Mentally transport to peaceful scenes, engaging all your senses through vivid imagery.
  • Identify every day worrying thought distortions and replace them with neutral perspectives.
  • Optimize your surroundings by minimizing clutter and integrating calming elements like music/scents.


The many facets of anxiety mean multifaceted relief is needed – addressing the body, thoughts, emotions, and environment holistically. Tuning into subtle early signals allows prompt action before concern escalates through practices that shift breathing rates, release muscle tension, rewrite worried thoughts, and transport your mind somewhere peaceful. Patience with yourself is vital, as mastering the ability to cultivate calmer states takes time. Believe in your inner capacity to learn anxiety’s triggers and develop self-care methods for a centered, tranquil being. Your mental sanctuary awaits through simple, sustaining daily rituals.

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Study shows EFT tapping reduces anxiety and phobias.

NEW YORK, Oct 24, (Agencies): A recent study, published in the journal Explore, delves into the effectiveness of Emotional Freedom Techniques (EFT) in reducing anxiety and alleviating specific phobias. This non-pharmaceutical approach combines elements of acupressure, exposure therapy, and cognitive restructuring to provide relief from anxiety-related issues.

The study involved 22 students who grappled with specific phobias, including fears of cockroaches, snakes, syringes, and heights. Researchers conducted a crossover study, where participants were divided into two groups, each trying both EFT tapping and deep breathing exercises. Each group completed five two-minute rounds of each treatment, with EFT requiring a total of just 10 minutes.

While researchers did not provide individual results, the study revealed that, on average, the students experienced less distress concerning their phobia objects after treatment. They also reported reduced anxiety related to their feared situations and an improved ability to approach the objects of their fears. Impressively, participants demonstrated significantly more progress in these areas with EFT compared to deep breathing exercises. Moreover, none of the participants reported negative side effects.

The study found that EFT is more effective at reducing anxiety compared to deep breathing exercises, further emphasizing its potential as an anxiety management technique.

EFT involves tapping specific acupressure points on the body while vocalizing phrases related to the fear. Participants were asked to focus on their specific fear while performing either deep diaphragmatic breathing or EFT tapping. A standard questionnaire was used to assess participants’ anxiety levels, both in terms of physical and mental symptoms of anxiety and their overall distress and anxiety concerning their phobias.

Those who began with EFT reported significant reductions in phobia-related anxiety and found it easier to approach the object of their fear. The group that initiated deep breathing experienced a reduction in subjective anxiety but not to the same extent as the EFT group.

Specific phobias, characterized by extreme fear of objects or situations that pose little or no actual danger, can trigger the sympathetic nervous system’s “fight or flight” response. EFT is designed to activate the parasympathetic nervous system, which fosters relaxation and calm.

In a simplified version of EFT used in the study, participants used the tips of their index and middle fingers to tap on eight specific points on their bodies. These points align with traditional acupuncture meridians. They began by tapping on the side of their hand near the little finger while repeating an affirmation statement three times, such as “Even though I have this fear of heights, I deeply and completely accept myself.” Subsequently, they tapped seven times on each of the remaining points, repeating a reminder phrase related to their fear.

Interestingly, the study was conducted with participants facing the actual objects of their fears to enhance the realism of the experience. For instance, those with a fear of heights performed the exercise near tall athletic bleachers, while participants with a fear of snakes confronted their phobia in proximity to a serpent research space.

Evidence suggests that EFT can be effective not only for specific phobias but also for general anxiety. A study involving nurses caring for COVID-19 patients in 2020 demonstrated positive effects on stress and anxiety. Additionally, a 2016 review of 14 studies involving over 600 participants found significant reductions in anxiety scores through EFT.

Modern neuroscience techniques hint at EFT’s effectiveness by altering the communication between different parts of the brain. A 2022 study involving 24 adults with chronic pain showed that EFT reduced pain severity, and anxiety, and improved their quality of life. Functional magnetic resonance imaging (fMRI) revealed that post-EFT treatment resulted in decreased connectivity between the medial prefrontal cortex and other brain areas associated with pain modulation and catastrophizing.

While severe anxiety requiring professional help should be addressed with a healthcare provider, EFT tapping may offer a practical approach for managing minor anxiety and specific phobias, making it worth considering before facing situations that trigger fear and anxiety.

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Boston-based XRHealth Sends VR Headsets to Israeli Hospitals for Mental Health Support

XRHealth, a virtual reality platform based in Boston, has announced the distribution of hundreds of virtual reality headsets to 30 hospitals, assisted living and mental health centers, and nursing homes in Israel. The aim is to provide support to patients suffering from stress, post-traumatic stress disorder (PTSD), and anxiety.

The platform developed by XRHealth enables patients to receive recommended therapies for mental and physical conditions through a virtual reality headset. The data collected during therapy sessions is then transferred to healthcare providers, allowing patients to track their progress using XRHealth’s mobile app.

The headsets sent to Israel will include XRHealth’s Patient Xperience software, which offers 56 immersive environments designed to assist patients with meditation, stress reduction, relaxation, and anxiety management.

Eran Orr, CEO of XRHealth, expressed the company’s commitment to helping the survivors of the recent attacks in Israel and supporting the recovery process. The company’s goal is to deploy 10,000 VR headsets to address the significant need for mental health interventions, especially considering the shortage of mental health clinicians in the current situation. XRHealth is actively seeking donations to support the project’s deployment in Israel.

This initiative builds on XRHealth’s previous efforts to provide telehealth services to Israeli hospitals during the COVID-19 pandemic. In 2020, the company secured $7 million in funding and a $450,000 grant from the Israeli Innovation Authority for this purpose.

XRHealth has been actively expanding the use of virtual reality in healthcare. Last year, they raised $10 million in funding to enhance VR-focused healthcare treatment. Additionally, they were recently granted a U.S. patent for their learning system technology, which adjusts training and treatment protocols based on a patient’s biometric and motion data. This technology enables the collection of biometric data such as blood pressure, heart rate, breathing rate, and more, providing valuable insights into a patient’s physiological and psychological state during therapy.

This deployment of virtual reality headsets in Israeli healthcare facilities represents an innovative approach to improving mental health support and therapy for patients experiencing stress, PTSD, and anxiety.

– XRHealth announces deployment of hundreds of VR headsets to Israeli hospitals –
– XRHealth –

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10 Benefits Of Surya Namaskar For Mental Health

18 Oct, 2023

Lubhanshi Lamba

Surya Namaskar includes controlled breathing which helps promote relaxation and reduces stress.

The rhythmic flow of Surya Namaskar's postures and coordinated breathing assist in Anxiety Management.

Regular practice of Surya Namaskar enhances concentration and mental clarity to focus on tasks.

The release of endorphins during physical activity like Surya Namaskar can uplift your mood.

It helps you experience a sense of accomplishment and improved self-esteem.

This asana encourages a deep connection between your body and mind for self-awareness.

Practising Surya Namaskar in the morning can lead to better sleep patterns.

The meditative aspect of it can help in managing emotions.

Regular yoga practice assists in reducing symptoms of depression and improves overall mental health.

Surya Namaskar can help build mental resilience by promoting a sense of calm.

Thanks For Reading!

Next: 9 Side Effects of Stress on Your Body

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In search of effective mindfulness practices to combat daily stress, we turned to a diverse group of professionals, including CEOs and life coaches, for their personal strategies. From embracing self-awareness to reducing stress through doodling, we've gathered fifteen unique approaches to help you navigate life's daily stressors. Here are 15 mindfulness practices for a calmer life.

LEARN MORE: 13 nurturing hobbies for personal growth

  • Embrace Self-Awareness 
  • Reconnect with the Present 
  • Shake Off Stress with Vigorous Movement
  • Focus on the Breath to Stay Present
  • Discover Calm through Body Scans
  • Start Your Day with Meditation
  • Harness the Power of Gratitude
  • Think of Three Good Things Before Sleep
  • Set Boundaries and Open Conversations
  • Allocate Time for Personal Reflection
  • Process Emotions through Journaling
  • Prioritize Physical Well-being
  • Slow Down with Meditative Walking
  • Explore the Mind-Body Connection
  • Reduce Stress through Doodling

Embrace Self-Awareness 

Self-awareness is the key to maintaining a healthy balance of stress. Pattern-interrupt habits are useful when cortisol or dopamine levels are rising. Breathwork and self-talk have been found to be effective. 

Box breaths are fantastic for slowing your heart rate and bringing you to the present moment. The method taught is the 5x5. Inhale for 5 slow counts, hold for 5 counts, exhale for 5 counts, and stay empty for 5. Repeat 5 times and see how your energy shifts.

Stressful thought loops can be interrupted with comforting self-talk such as, “It's just temporary. Everything always works out in the end. I am open to all possible solutions.” This helps to remain present and not get lost in future outcomes and worst-case scenarios.

Anastasia Gerali, Clinical Hypnotherapist and Abundance Life Coach, Art of Aligned Living

Reconnect with the Present 

Often, stress comes from not being in the present moment. We can disassociate from our bodies and get stuck in our thoughts. The thoughts that create stress are either focused on the past (regrets) or the future (worries).

A quick and easy way to get back into the present moment is to connect to our breath. Taking deep breaths in through the nose and out through the mouth is a pattern that relaxes the body. In the Max Meditation System™ from The Modern Mystery School, we teach people to relax the body first because the mind follows the body.

Dawn Ressel, Certified Healer, Guide, and Meditation Coach. Author., The Light Within

Shake Off Stress with Vigorous Movement

One mindfulness technique I rely on is shaking my body vigorously for a minute when I feel overwhelmed. I stand up straight, set a timer, and shake out all my limbs, letting them flail wildly—shaking my hands, wiggling my torso, and stomping my feet in a frenzy of motion. This fast, cathartic full-body shaking instantly diffuses mounting stress by releasing pent-up nervous energy. 

By the time the timer dings, I feel more relaxed and clear-headed. While seemingly odd, the vigorous shaking helps prevent anxiety from building up by guiding me back to equilibrium when pressures mount. It brings me into the present moment by fully engaging my physical body and tuning into the sensations in my limbs rather than worried thoughts. 

The practice is simple, and highly effective for alleviating overwhelm by shaking off stress so I can return to tasks with renewed patience and focus. While unconventional, this helps me handle daily demands with more mindfulness and grace under pressure.

Mona Kirstein, Ph.D., Digital Strategist, Holistic Coach and Consultant, The Wholehearted Path

Focus on the Breath to Stay Present

Pausing and paying attention to my breath, this is the most basic and frequently mentioned technique for mindfulness. It is rightfully so since it is nearly impossible to pay complete attention to our breathing and think simultaneously. 

Note, I say "nearly." Our minds are designed to think and stay busy, so I remind myself to practice patience and radical acceptance. I gently notice my thoughts and pat them on the back, saying, "I see you," before releasing them without attachment. Coming back to the inhale and exhale, I focus specifically on the texture of the air entering and exiting my nostrils, the sensation of expansion and contraction in my lungs and body, and the slight, yet infinite pause and suspension between the inhale and exhale. This draws me deeper into the beauty of the present moment.

Dr. Jo Lamm, Holistic Life, Wellness, Spiritual Coach and Yoga Teacher, TulaSoul

Discover Calm through Body Scans

One mindfulness practice that has been a game-changer for me in navigating daily stress is the Body Scan technique. It's a simple, yet powerful way to pay close attention to different parts of my body. By tuning into each area, I become aware of sensations I usually overlook, like tension or even discomfort.

How to Do It:

  • Find a quiet space to sit or lie down.
  • Close your eyes and take deep breaths.
  • Start scanning from your toes upwards, consciously noting feelings or sensations.

Whenever you feel stressed, take a moment for a quick body scan. Even five minutes can make a difference. Just stopping and giving yourself the time to be mindful can turn a hectic day into a manageable one.

Jacob Maslow, Owner, Rest Equation

Start Your Day with Meditation

One mindfulness practice that has truly made a difference in my life is daily meditation. Each morning, before the day's demands set in, I take a quiet moment for myself to sit in silence and breathe. I focus on my breath, allowing thoughts to come and go without judgment. 

This practice helps me to start my day from a place of inner peace and calm, better equipped to handle the daily stressors that come my way. It doesn't eliminate life's challenges, but it does provide me with a centered and balanced mindset to navigate them.

Nadia Podrabinek, Travel Expert, Mother, Why This Place

Harness the Power of Gratitude

Expressing gratitude is a powerful mindfulness practice that helps navigate daily stressors and promote overall well-being. Gratitude practice, such as consciously focusing on and appreciating the positive aspects of life, is beneficial even in challenging moments. 

Keeping a gratitude journal where a few things to be grateful for each day are written down is a good practice. These include big and small things, such as a beautiful sunset, a supportive friend, or a delicious meal. Regularly reflecting on these positive aspects helps shift the mindset towards appreciation.

Combining gratitude with mindful breathing is also beneficial. With each inhale and exhale, thinking of something to be grateful for helps stay in the present moment and promotes relaxation. Gratitude writing and mindful breathing are significant stress-busters.

Shrishti Shetty, Marketing Coordinator, Achievable

Think of Three Good Things Before Sleep

Before you retire for the night, reflect on your day and think about three things that were good. We also recommend performing a gratitude ritual when you wake up in the morning. What are you thankful for? Gratitude can help anchor your mind and provide a sense of calm.

James Higgins, Sleep Specialist and Founder, Ethical Bedding

Set Boundaries and Open Conversations

Our business revolves around helping our clients set boundaries in their lives, and I try to emulate that in my own life. 

For instance, I have open, honest, and transparent conversations with those around me about where I'm at and how I'm doing, and I never shy away from upholding a boundary I've set in my life. By living this way, I not only help navigate my own daily stressors, but I can also lead by example in my business.

Nicholas Mathews, CEO, Stillwater Behavioral Health

Allocate Time for Personal Reflection

To effectively manage daily stressors, one of the mindfulness practices I rely on is allocating time for personal reflection. Every morning, I take a few minutes to sit in silence and reflect on my thoughts and feelings. This helps me gain insight into what triggers my stress and how I can better manage it. 

Additionally, this practice has helped me stay grounded and remain positive despite challenging situations. Carving out moments for reflection has proven to be an invaluable asset in my daily anxiety management.

Tadas Pukas, Founder and CEO, MinimalisticLinen

Process Emotions through Journaling

I dedicate a few minutes every day to jot down my thoughts and feelings in a journal to navigate daily stressors. Journaling has provided me with an outlet to process my emotions and reduce stress—it helps me gain clarity and improve my overall mental well-being with self-reflection and emotional regulation. 

Occasionally, I'll use prompts to guide my writing, such as "What challenges did I face, and how did I overcome them?" or "What am I grateful for today?

Saad Alam, Co-Founder and CEO, Hone Health

Prioritize Physical Well-being

Taking care of your body is an important part of managing stress. When most people think of mindfulness, they think of things like meditation and yoga. But a big part of living a healthy lifestyle is taking care of your mental well-being.

If you're not sleeping enough, eating unhealthy foods, and running yourself ragged, the stressors will inevitably build up. Maintaining a clean, organic lifestyle is a great way to care for your physical self while also supporting stress reduction and mental health.

Agatha Relota Luczo, Founder and Chief Creative Officer, Furtuna Skin

Slow Down with Meditative Walking

One mindfulness practice that has helped navigate daily stressors is meditative walking. Our breath, body, and mind are all integrated with each other, and when we slow down movement and breathing, the mind will follow. It is important to maintain good posture during meditative walking, and there are many things to be mindful of when doing this, such as relaxing your breath or paying attention to the amount of weight you are putting on one leg.

Great places to try this out are at the beach, in a hallway, or even in your own living room. However, make sure you're eliminating as many distractions for yourself as possible.

Christian Ofori-Boateng, CEO, ChristianSteven

Explore the Mind-Body Connection

Exploring the mind-body connection has been the most powerful way for me to manage everyday stressors. The idea that your thoughts affect the state of your body is intriguing, but it also works the other way around. How you hold and move your body will affect how you feel and think. 

To manage daily stress, I take the time to breathe deeply and feel the movement of my body. I also focus on how my feet feel as I stand or sit. Paying attention to how I feel steady on my feet, firm in my arms, or in my gut quickly shifts my focus from what's bothering me. 

I get physical reminders by observing the sensations in my body that I am all right and strong. Such simple practices make handling my work and life a breeze.

Debashri Dutta, Founder,

Reduce Stress through Doodling

I really like to doodle when I think because it helps me regain focus and also allows my creative thinking skills to be at their best. I find that creating little pictures gets your mind in a better place, which is a must when it comes to reducing my stress and anxiety. It allows me to switch focus, so instead of fixating on what's stressing me out, I can think about something else that is more productive.

Kevin D'Arcy, CEO, DocCapture

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A brief but intense episode of anxiety wherein a person fears the physical sensation of extreme fear for no apparent cause of the real threat is known as a panic attack. Some of the physical reactions of a panic attack include a racing heartbeat, shortness of breath, dizziness, trembling and muscle tension, among others. The problem further is panic attacks can happen at any time and often the trigger is difficult to identify. While consulting a specialised medical doctor is important, for holistic well-being, yoga is also advised.

Yoga and Spiritual Leader Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, shares, "Panic attacks can be overwhelming and debilitating, affecting millions of people around the world. While there are various treatments available, one holistic approach that has gained popularity is the practice of yoga. Yoga offers a combination of physical postures, deep breathing, and meditation techniques that can help reduce the frequency and severity of panic attacks." 

Yoga Asanas To Effectively Deal With Panic Attacks

Himalayan Siddhaa Akshar shares several yoga poses and explains how they can be effective in alleviating panic attacks.

1. Balasana (Child's Pose)

Child's Pose is a gentle, restorative posture that encourages relaxation. It allows you to focus on your breath and turn inward, calming the mind and reducing anxiety—a crucial step in managing panic attacks. To perform this pose bring your knees down and sit with your pelvis back on your heels placing the forehead down and extending your arms forward.

2. Anjaneyasana (Low Lunge Pose)

Low Lunge Pose involves stretching and opening the chest. This deep stretch helps release tension and stress stored in the upper body, making it beneficial for reducing panic attack triggers. To perform this pose bring the right leg in between your palms step back into a lunge, place the knees down and push the pelvis low towards the floor.

3. Utthita Trikonasana (Extended Triangle Pose)

Extended Triangle Pose involves deep, controlled breathing while opening the chest and stretching the entire body. This can help regulate breathing patterns and reduce hyperventilation during a panic attack. Open your legs wider than hip width distance turning your right foot to the right side. You can place your fingertips down in front of your right palm and extend the left hand up and look towards it.

4. Bhujangasana (Cobra Pose)

Cobra Pose encourages deep, diaphragmatic breathing, which can help stabilise your breath when experiencing anxiety or panic. It also strengthens the back and relieves tension. Lie down on your stomach placing palms under your shoulders and inhale lifting the head and chest up to your belly button.

5. Sukhasana (Easy Pose)

Sukhasana is a simple seated pose that promotes mindfulness and relaxation. It is an excellent starting point for meditation, which can be a powerful tool in preventing panic attacks. Keep your legs crossed and sit with your back straight; you can place your palms on your knees and close your eyes.

6. Savasana (Corpse Pose)

Savasana is the ultimate relaxation pose. It allows you to release physical and mental tension, making it a valuable tool for reducing overall anxiety and preventing panic attacks. Lie down flat on your back with your arms slightly away from the body, legs open with the ankles in a relaxed position.

7. Ujjayi Pranayama (Victorious Breath)

Ujjayi breathing involves controlled, audible breaths, which can help you regain control of your breath during a panic attack. It soothes the nervous system and reduces anxiety.

8. Anulom Vilom Pranayama (Alternate Nostril Breathing)

This breathing technique balances the two hemispheres of the brain and calms the nervous system. It's an effective tool for managing anxiety and preventing panic attacks.

(Pics: File Pic; Pexels; Freepik)

'Yoga Alone May Not Be Enough, Consult Mental Health Expert'

As mentioned earlier, even while yoga can be effective, it may not be enough by itself to deal with panic attacks. "Yoga offers a comprehensive approach to managing panic attacks by addressing both the physical and mental aspects of anxiety. The combination of calming postures, controlled breathing, and mindfulness meditation can significantly reduce the frequency and intensity of panic attacks over time," shares Himalayan Siddhaa Akshar. But the yoga leader adds, "While yoga can be a valuable addition to your anxiety management toolbox, it's essential to remember that it may not be a standalone solution for everyone. If you are experiencing panic attacks or have a diagnosed anxiety disorder, it's crucial to consult with a mental health professional for a personalized treatment plan. Yoga, when practised consistently and mindfully, can be a powerful complement to conventional treatments, helping you find balance and peace in your life."

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Breathing is a fundamental part of our existence, but the way we breathe can have a significant impact on our physical and mental well-being. Pranayama, a breathing yoga exercise, takes this concept to a whole new level. It involves a rhythmic pattern of inhalation, exhalation, and breath retention, performed in specific asanas. Unlike our typical breathing, Pranayama engages all respiratory muscles and deeply affects the sympathetic and parasympathetic nervous systems.

During the practice of Pranayama, proper alignment is crucial. The upper body should be straight, shoulder and abdominal muscles relaxed, eyes closed, and stillness maintained. This mindful approach allows for maximum benefits.

The role of Pranayama in yoga is twofold. Firstly, it is a conscious and deliberate control of breath (prana). Secondly, it offers a range of benefits such as reduced stress and anxiety, improved sleep quality, heightened mindfulness and emotional regulation, minimized risk of hypertension, and enhanced brain function.

The benefits of Pranayama extend beyond the realm of yoga. It yields extensive physical and mental benefits. It optimizes gas exchange and oxygen utilization, increases lung vital capacity, lowers blood pressure, and brings serenity to mind and body. Moreover, Pranayama shows therapeutic potential in addressing cardio-pulmonary conditions like asthma and chronic obstructive pulmonary disease (COPD). It can also aid in post-COVID-19 recovery and has positive effects on mental health issues such as anxiety and depression.

Scientists have also recognized the benefits of controlled breathing. Low, deep breathing, also known as cardiac coherence exercise, stimulates the vagus nerve, resulting in a state of calmness in the body. This leads to a decrease in heart rate, blood pressure, and muscle tension.

Pranayama offers multiple benefits to the body and mind. It promotes relaxation and anxiety management by allowing longer, deeper breaths and transporting more oxygen to the brain. It lowers the heart rate and blood pressure, improving cardiovascular health. Additionally, it increases lung capacity and improves pulmonary function. Pranayama can aid in achieving a restful sleep state and sharpen focus and attention.

In conclusion, Pranayama is a powerful tool for enhancing physical and mental well-being. Its practice can bring about profound positive changes in our lives. Whether you are a yoga enthusiast or looking for techniques to manage stress and improve overall health, incorporating Pranayama into your routine can be highly beneficial.

– Gayatri Chona, Nutritionist and co-founder of phab
– Dr. Sucharita, Medical Officer at CHC Healthwatch
– Prakriti Poddar, Global Head of Mental Health and Wellbeing at RoundGlass Living

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⁩Pranayama, a profound breathing yoga exercise, revolves around the gentle inhalation of air through one's nostrils, followed by a brief retention and a slow, deliberate exhalation. This rhythmic breathing pattern deeply impacts the sympathetic and parasympathetic nervous systems, utilizing a diaphragmatic or vertical approach that engages all respiratory muscles, unlike our typical breathing. 


This practice comprises three crucial phases: inhalation, exhalation, and breath retention, all performed in specific asanas. Proper alignment is key, with a straight upper body, relaxed shoulder and abdominal muscles, closed eyes, and stillness.


During inhalation, the lungs expand to their maximum, optimizing gas exchange and oxygen utilization, while intrapulmonary pressure rises. The retention phase strengthens facial, neck, and chest muscles, exerting pressure on jugular and carotid vessels for blood pressure control.

Role Of Pranayama In Yoga:

Talking about the role of pranayama in yoga, Gayatri Chona, who is a Nutritionist, wellness coach and co founder of phab said, "In yoga, pranayama is a conscious and deliberate breath (prana) control (ayama). While different types of pranayama practices give you different benefits, the most common ones include reduced stress and anxiety, improved sleep quality, higher levels of mindfulness and emotional regulation, minimised risk of hypertension, and enhanced brain function."

Benefits Of Pranayama:

Talking about that benefits of pranayama in yoga, Dr Sucharita, who is a Medical Officer at CHC Healthwatch laid down the following points:

  • Pranayama yields extensive benefits for both physical and mental well-being.
  • It enhances the exchange of gases between alveoli and capillaries, augments lung vital capacity, lowers blood pressure, and eventually brings serenity to mind and body.
  • Its therapeutic prowess extends to cardio-pulmonary conditions like asthma, chronic obstructive pulmonary disease (COPD), blood pressure regulation, and even post-COVID-19 recovery, as well as addressing mental health issues such as anxiety and depression.

In addition to these, Gayatri Chona said, "Though the benefits of controlled breathing have been part of the yogic discourse for years, scientists too have concluded how low, deep breathing (or 'cardiac coherence exercise' as it’s coined by the western medical community) increases the activity of the vagus nerve, which runs from the brain to the abdomen. When the vagus nerve is stimulated, calmness pervades the body — the heart rate slows and becomes regular, blood pressure decreases, muscles relax."

How Pranayama Benefits Body And Mind:

In this regard, Prakriti Poddar who is the Global Head of Mental Health and Wellbeing at RoundGlass Living said, "Today, there’s a large body of scientific research that supports the traditional knowledge and wisdom of pranayama." She then went on to list down how this breathwork practice benefits the body and the mind: 

  • Relaxation and anxiety management: When we are stressed, we end up taking short, rapid breaths. However, longer, and deeper breaths help in dissolving stress and anxiety and inducing a state of calm. Pranayama, especially the slower ones, help transport more oxygen to the brain, which calms the nerves, removes toxins, and improves focus. For example, Nadishodhana pranayama (alternate nostril breathing) is highly effective in relieving anxiety and stress and removing energy blockages in the body. Similarly, Bhramari pranayama (bee humming breath) can instantaneously help rid the mind of anger, frustration, and anxiety.  
  • Lowers heart rate and blood pressure: Ujjayi pranayama, in which you inhale and exhale through the nose while keeping your lips sealed, has been shown to lower the heart rate in times of stress. In a 2009 study, slow Bhastrika pranayama (bellow breathing, respiratory rate 6/min) for 5 minutes was found to significantly lower both the systolic and diastolic blood pressure in addition to a slight fall in heart rate. 
  • Improves lung capacity: Both slow and rapid breathing exercises help in increasing lung capacity and improving pulmonary function. Pranayama practice leads to improvement in the expiratory power of the lungs and decreases the resistance to the airflow in them. 
  • Improves sleep: Because pranayama helps relax and calm the mind, it naturally aids good sleep. For a deep and nourishing slumber, practise Bhramari before going to bed.  
  • Sharper focus and attention: Learning and practising yogic breathing requires focus and self-awareness. Studies show that all pranayama led to better cognitive function, however fast pranayama such as Bhramari, Bhastrika and Ujjayi have additional benefits for certain executive functions and sensory-motor performance. 

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The coaching community is divided over the claims surrounding ‘belly breathing’ and ‘nasal breathing’. So what’s the truth? Can you train yourself to breathe better? 

How badly can inefficient breathing impact your cycling performance?

Advocates of breathing drills insist that they yield clear advantages, while skeptics question the value of focusing on techniques that they suspect offer only the most marginal of gains. At the University of Kent’s exercise respiratory clinic, Professor John Dickinson points to consistent evidence that cyclists who improve their breathing efficiency can and do see their efforts translate into an improvement in performance. “An efficient breathing pattern reduces the work of the respiratory muscles,” explains Dickinson. By treating the common breathing problems cyclists suffer, the professor has found the most effective methods to help cyclists breathe more efficiently. 

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In recent years, wearable technology has revolutionized the way we monitor our health and fitness. One notable device that has gained significant popularity is the Apple Watch. While most people associate the Apple Watch with features like heart rate monitoring and activity tracking, you may be surprised to learn that it can also measure your respiratory rate. Respiratory rate, which refers to the number of breaths per minute, is an important indicator of overall health and wellbeing. Understanding how to measure respiratory rate with the Apple Watch can provide valuable insights into your respiratory health, especially during times when monitoring your breathing patterns becomes crucial. In this article, we will explore the step-by-step process of measuring respiratory rate with the Apple Watch and discuss its potential implications for monitoring and improving respiratory health.

Inside This Article

  1. What is Respiratory Rate
  2. Importance of Measuring Respiratory Rate
  3. Limitations of Traditional Respiratory Rate Measurement Methods
  4. How Apple Watch Measures Respiratory Rate
  5. Steps to Measure Respiratory Rate with Apple Watch
  6. Tips for Accurate Measurement
  7. Benefits of Monitoring Respiratory Rate with Apple Watch
  8. Use Cases for Respiratory Rate Monitoring with Apple Watch
  9. Conclusion
  10. FAQs

What is Respiratory Rate

Respiratory rate refers to the number of breaths a person takes per minute. It is a vital sign that indicates how well our respiratory system is functioning. Each breath we take involves the inhalation of oxygen and the exhalation of carbon dioxide, a waste product of cellular metabolism.

Respiratory rate is an essential measurement in healthcare, as it provides valuable insights into a person’s overall health and well-being. It is especially useful in assessing respiratory distress, lung function, and the effectiveness of respiratory treatments.

The average respiratory rate for adults ranges from 12 to 20 breaths per minute, although it can vary depending on factors such as age, physical activity, and overall health. In infants and young children, the normal respiratory rate is higher, ranging from 20 to 40 breaths per minute.

Measuring respiratory rate accurately is crucial for detecting any abnormalities or early signs of respiratory issues. It can help healthcare professionals identify conditions such as pneumonia, asthma, chronic obstructive pulmonary disease (COPD), and other respiratory illnesses.

Respiratory rate is typically measured by observing the rise and fall of a person’s chest or by counting the number of breaths they take in a specific timeframe. However, advancements in wearable technology, specifically smartwatches like the Apple Watch, have made it possible to monitor respiratory rate in a more convenient and efficient manner.

By tracking respiratory rate, individuals can have a better understanding of their breathing patterns and potentially detect any irregularities or changes that may require medical attention. This knowledge empowers individuals to take proactive steps towards maintaining their respiratory health and seeking appropriate medical intervention when necessary.

Importance of Measuring Respiratory Rate

The respiratory rate is a vital sign that provides crucial information about a person’s overall health and wellbeing. It refers to the number of breaths taken per minute and is an important indicator of respiratory function. Measuring respiratory rate accurately is essential in diagnosing and monitoring various medical conditions, especially those affecting the lungs and respiratory system.

Monitoring respiratory rate can help healthcare professionals detect early signs of respiratory distress, such as rapid or shallow breathing. It is particularly crucial in critical care settings, emergency rooms, and during surgery, as changes in respiratory rate can indicate deteriorating health or complications.

Measuring respiratory rate is also valuable in assessing the effectiveness of respiratory interventions or treatments. For patients with respiratory illnesses, like asthma or chronic obstructive pulmonary disease (COPD), tracking respiratory rate helps determine the severity of the condition and the need for immediate medical attention or adjustments to the treatment plan.

In addition, respiratory rate measurement plays a significant role in monitoring the recovery process after surgery, respiratory infections, or severe illnesses. A sudden increase or decrease in respiratory rate can be a warning sign of complications or an indication of improvement.

Furthermore, changes in respiratory rate can be an important indicator of general health. It can reflect fever, pain, anxiety, or other physiological and emotional stressors that affect breathing patterns. By measuring respiratory rate, healthcare professionals can gain insights into a patient’s overall well-being, helping them provide appropriate care and interventions.

Overall, measuring respiratory rate is of utmost importance in healthcare settings as it helps in early detection of respiratory distress, monitoring treatment effectiveness, assessing recovery, and understanding a patient’s general well-being. With advancements in technology, new methods, such as using wearable devices like the Apple Watch, have made respiratory rate measurement more accessible and convenient.

Limitations of Traditional Respiratory Rate Measurement Methods

While traditional methods of measuring respiratory rate have long been used in medical settings, they come with several limitations that can impact accuracy and convenience. Understanding these limitations is important as it highlights the need for alternative approaches, such as using the Apple Watch to measure respiratory rate. Let’s explore some of the key limitations of traditional respiratory rate measurement methods:

1. Subjectivity: Traditional methods often rely on visual observation and manual counting of breaths. This introduces a subjective element, as different individuals may have varying interpretations of what constitutes a breath. It can also be challenging to discern subtle changes in respiratory rate, leading to potential inaccuracies.

2. Invasiveness: Some traditional respiratory rate measurement methods require direct contact with the patient’s respiratory system. For example, placing a stethoscope on the chest or using sensors attached to the body. This invasiveness can be uncomfortable for the patient and may interfere with their natural breathing patterns, affecting the reliability of the measurement.

3. Disruption of daily activities: Continuous monitoring of respiratory rate with traditional methods may interrupt the patient’s daily activities. These methods often require the patient to remain still or be connected to cumbersome devices for extended periods. This can limit mobility and hinder normal functioning, making it impractical for long-term monitoring.

4. Limited data availability: Traditional methods typically allow for intermittent measurement of respiratory rate during specific periods, such as during a clinic visit or hospital stay. This limited availability of data makes it challenging to capture respiratory rate patterns over time and may miss crucial information for early detection or management of respiratory conditions.

5. Lack of real-time monitoring: Many traditional methods do not provide real-time monitoring of respiratory rate. This means that changes in respiratory rate may go undetected until the next measurement, possibly delaying the identification of potential issues or the need for intervention.

By recognizing these limitations, it becomes clear why alternative approaches, such as using the Apple Watch to measure respiratory rate, offer significant advantages. The Apple Watch overcomes many of these challenges, providing a non-invasive, continuous, and convenient method for monitoring respiratory rate in real-time.

How Apple Watch Measures Respiratory Rate

The Apple Watch has become much more than just a smartwatch. With the introduction of advanced health monitoring features, it has transformed into a powerful health companion. One of the notable features is the ability to measure respiratory rate, which provides valuable insights into our overall health and well-being.

The Apple Watch measures respiratory rate using a combination of sensors and algorithms. It leverages the built-in accelerometer, gyroscope, and heart rate monitor to detect subtle movements associated with our breathing patterns. By analyzing these movements, the Apple Watch is able to determine our respiratory rate with high accuracy.

When we breathe, our chest and abdomen move in a rhythmic pattern. The Apple Watch captures these movements through the accelerometer and gyroscope sensors. It tracks the expansion and contraction of our chest and abdominal region to calculate the number of breaths per minute.

In addition to the motion sensors, the Apple Watch also utilizes the heart rate monitor to enhance the accuracy of respiratory rate measurement. It correlates the changes in heart rate with the breathing cycle to ensure precise results. This integration of multiple sensors provides a comprehensive and reliable assessment of our respiratory rate.

The data collected by the Apple Watch is processed through complex algorithms designed specifically for respiratory rate measurement. These algorithms eliminate any noise or irregularities in the data to ensure accurate and consistent readings. The Apple Watch displays the respiratory rate on the screen, allowing users to track their breathing patterns over time.

It’s important to note that while the Apple Watch can provide valuable insights into our respiratory rate, it is not a substitute for professional medical advice. If you have any concerns about your respiratory health or notice any unusual symptoms, it is always recommended to consult with a healthcare professional.

Steps to Measure Respiratory Rate with Apple Watch

Measuring respiratory rate with your Apple Watch is a simple and convenient way to monitor your breathing patterns. Here is a step-by-step guide to help you accurately measure your respiratory rate using your Apple Watch:

  1. Position yourself properly: Find a comfortable and quiet space where you can relax and focus on your breathing. Sit in a relaxed position with your arm supported, allowing the Apple Watch to have a secure fit on your wrist.
  2. Open the Breath app: On your Apple Watch, open the Breath app. This app is specifically designed to track your respiratory rate and guide you through breathing exercises.
  3. Select a breathing session: Once you have opened the Breath app, choose the type of session you want to perform. You can select options like “Breathe for relaxation” or “Breathe for focus.” These sessions have different durations and breathing patterns.
  4. Start the session: Tap the start button to begin the breathing session. Follow the prompts on the screen to inhale and exhale according to the provided pattern. The Apple Watch will vibrate and display animations to guide your breathing rhythm.
  5. Focus on your breathing: During the session, concentrate on your breath and try to maintain a steady and relaxed pace. Breathe in through your nose, expanding your diaphragm, and exhale slowly through your mouth.
  6. Complete the session: After the session duration is over, the Apple Watch will notify you with a gentle tap. Take a moment to relax and observe any changes in your breathing pattern or state of mind.
  7. View your respiratory rate: Once the breathing session is complete, you can view your respiratory rate directly on your Apple Watch. The app will display your breaths per minute (BPM) measurement, providing insights into your respiratory health.
  8. Track your respiratory rate trends: Additionally, the Apple Health app on your iPhone can provide a comprehensive overview and trends of your respiratory rate over time. This allows you to monitor any changes or irregularities that may require further attention.

By following these simple steps, you can easily measure and track your respiratory rate using your Apple Watch. It not only provides you with a convenient way to monitor your breathing patterns but also helps you gain insights into your overall well-being.

Tips for Accurate Measurement

Measuring respiratory rate with Apple Watch is a convenient and efficient way to monitor your breathing patterns. To ensure accurate measurements, here are some helpful tips:

  1. Find a quiet and comfortable environment: Select a quiet place with minimal distractions. This will help you focus on your breathing and obtain more accurate results.

  2. Wear the Apple Watch properly: Make sure the watch is snug on your wrist. A loose or ill-fitting watch may affect the accuracy of the respiratory rate measurement.

  3. Keep your arm still: It’s important to keep your arm steady while the measurement is taking place. Excessive movement or shaking can interfere with the sensor’s ability to detect your breathing rate.

  4. Relax and breathe naturally: Take a moment to relax and breathe in a natural, comfortable manner. Avoid consciously altering your breathing pattern, as this may affect the accuracy of the measurement.

  5. Take multiple measurements: It’s a good idea to take multiple respiratory rate measurements to ensure consistency and accuracy. This can help account for any variations that may occur due to factors such as posture or activity level.

  6. Follow the on-screen instructions: The Apple Watch provides clear instructions during the measurement process. Take the time to read and follow these prompts for the most accurate results.

  7. Consider the time of day: Respiratory rate can naturally vary throughout the day. For the most consistent results, try to measure your respiratory rate at the same time each day.

  8. Stay aware of potential interfering factors: Certain activities or conditions may interfere with the accuracy of the measurement. These can include intense physical activity, talking, or being in an environment with poor lighting.

By following these tips, you can maximize the accuracy of your respiratory rate measurements with the Apple Watch. Remember that regular monitoring and tracking can provide valuable insights into your overall health and well-being.

Benefits of Monitoring Respiratory Rate with Apple Watch

Monitoring respiratory rate is an essential part of maintaining good health and well-being. The Apple Watch, with its advanced technology and sophisticated sensors, offers a convenient and accurate way to track your respiratory rate. Here are some of the key benefits of monitoring your respiratory rate with the Apple Watch:

1. Early detection of respiratory issues: The Apple Watch can detect changes in your respiratory rate, giving you early warning signs of potential respiratory issues. By tracking your respiratory rate regularly, you can identify any abnormalities or fluctuations that may indicate respiratory problems, such as asthma, chronic obstructive pulmonary disease (COPD), or even respiratory infections.

2. Better management of chronic conditions: For individuals with existing respiratory conditions, such as asthma or COPD, monitoring respiratory rate with the Apple Watch can provide valuable insights into their breathing patterns. By keeping a close eye on their respiratory rate, patients can proactively manage their condition, adjust medication doses if necessary, and seek medical help promptly if any significant changes occur.

3. Enhanced fitness tracking: For fitness enthusiasts, monitoring respiratory rate with the Apple Watch can provide a more comprehensive view of their overall health and performance. By tracking changes in your respiratory rate during different activities or workouts, you can assess your cardiovascular fitness levels and optimize your training routine accordingly.

4. Stress and anxiety management: Breathing is deeply connected to our mental and emotional well-being. The Apple Watch’s respiratory rate monitoring feature can help individuals manage stress and anxiety. By observing their respiratory rate patterns throughout the day, users can identify moments of heightened stress and practice breathing exercises or relaxation techniques to induce calmness and restore balance.

5. Sleep quality assessment: The Apple Watch’s ability to monitor respiratory rate extends to the nighttime as well. By wearing the device during sleep, you can gain valuable insights into your breathing patterns during the different sleep stages. This information can help you assess the quality of your sleep and identify any potential sleep disorders, such as sleep apnea.

6. Personalized health insights: The Apple Watch’s combination of respiratory rate tracking and other health-related data, such as heart rate and activity levels, enables the device to provide personalized health insights. By analyzing these multiple data points, the Apple Watch can offer valuable recommendations and suggestions to improve overall well-being.

Overall, monitoring respiratory rate with the Apple Watch empowers individuals to take a proactive approach to their respiratory health. By harnessing the power of technology, this wearable device provides a convenient and reliable tool for tracking and managing respiratory rate, leading to better health outcomes and an improved quality of life.

Use Cases for Respiratory Rate Monitoring with Apple Watch

The Apple Watch has revolutionized the way we monitor our health and fitness. In addition to tracking heart rate, sleep patterns, and exercise, the latest models of the Apple Watch are equipped with the ability to measure respiratory rate. This feature opens up a plethora of use cases for monitoring respiratory health. Let’s explore some of the key use cases for respiratory rate monitoring with the Apple Watch.

1. Early Detection of Respiratory Issues: Monitoring your respiratory rate with the Apple Watch can provide valuable insights into your lung health. By keeping an eye on your respiratory rate over time, you can detect any abnormalities, such as a sudden increase or decrease in respiration. This early detection can prompt you to seek medical attention and potentially prevent the development of more serious respiratory issues.

2. Managing Chronic Respiratory Conditions: For individuals with chronic respiratory conditions like asthma or COPD (Chronic Obstructive Pulmonary Disease), monitoring respiratory rate can be crucial in managing their symptoms. The Apple Watch can track any fluctuations in respiratory rate, allowing users to identify triggers and take necessary precautions to prevent exacerbations.

3. Fitness Optimization: Athletes and fitness enthusiasts can benefit from monitoring their respiratory rate during workouts or training sessions. By tracking how well their lungs are functioning, individuals can adjust their intensity levels and training routines accordingly. Monitoring respiratory rate can help optimize workouts and prevent overexertion.

4. Stress Management: The Apple Watch’s respiratory rate monitoring feature can also be a helpful tool for managing stress. Changes in respiratory rate can be an indicator of stress levels. By monitoring their respiratory rate throughout the day, users can identify patterns and take proactive steps to manage stress, such as practicing deep breathing exercises or engaging in relaxation techniques.

5. Sleep Apnea Detection: Sleep apnea is a common sleep disorder characterized by pauses in breathing during sleep. The Apple Watch’s respiratory rate monitoring functionality can be utilized to screen for potential sleep apnea cases. By analyzing variations in respiratory rate during sleep, users can identify irregular patterns that may be indicative of sleep apnea and consult a healthcare professional for further evaluation.

6. Post-operative Monitoring: After undergoing surgery, monitoring respiratory rate is crucial for early detection of complications such as pneumonia or respiratory distress. The Apple Watch can help individuals keep track of their respiratory rate during the recovery period, allowing them to alert their healthcare provider if any abnormalities occur.

7. Tracking Overall Wellness: Consistently monitoring respiratory rate with the Apple Watch provides a holistic view of your overall wellness. By tracking trends and deviations, you can gain insight into your respiratory health and detect any changes that may require medical attention.

With its advanced sensors and user-friendly interface, the Apple Watch has become a valuable tool for monitoring respiratory rate. Whether you’re looking to improve your fitness performance, manage a chronic respiratory condition, or simply stay on top of your health, the Apple Watch offers a wide range of use cases for respiratory rate monitoring.


In conclusion, measuring respiratory rate with the Apple Watch is not only convenient but also provides valuable insights into our health. With the advanced sensors and algorithms, this device can accurately track and monitor our breathing patterns, alerting us to any abnormalities or changes that may indicate potential health issues.

By regularly monitoring our respiratory rate, we can gain a deeper understanding of our overall well-being and make informed decisions about our health. Whether we are tracking our fitness goals, managing stress levels, or even detecting early signs of respiratory illnesses, the Apple Watch serves as a powerful tool in our health journey.

As technology continues to advance, it’s exciting to see how wearables like the Apple Watch are revolutionizing healthcare, making it more accessible and personalized. As we embrace this new era of digital health, the ability to measure respiratory rate with devices like the Apple Watch has the potential to transform how we monitor and manage our respiratory health.


1. Can the Apple Watch accurately measure respiratory rate?

Yes, the latest models of Apple Watch, such as the Series 6 and SE, come equipped with advanced sensors that allow them to measure respiratory rate accurately. These watches use an optical sensor and built-in algorithms to detect subtle changes in blood oxygen levels, which are directly related to respiratory rate. However, it is important to note that these measurements are intended for informational purposes and should not be used as a substitute for professional medical advice.

2. Is respiratory rate measurement available on older models of the Apple Watch?

No, respiratory rate measurement is only available on the latest models of Apple Watch, starting from the Series 6 and SE. If you own an older model, you will not be able to measure your respiratory rate using the watch’s built-in features. However, there are third-party apps available that claim to offer respiratory rate measurement on older models, but their accuracy may vary.

3. How do I measure my respiratory rate using the Apple Watch?

To measure your respiratory rate using the Apple Watch, you need to ensure that you have the latest model with the necessary sensors. Simply wear your Apple Watch on your wrist as usual and open the “Blood Oxygen” or “Health” app. Follow the on-screen instructions to initiate the measurement, which typically involves staying still for a short period. The watch will then use the optical sensor to measure your respiratory rate and display the results on the screen.

4. How accurate is the respiratory rate measurement on the Apple Watch?

The respiratory rate measurement on the latest models of Apple Watch has shown promising accuracy in comparison to medical-grade equipment. However, it is important to understand that these watches are consumer-grade devices and may not be as precise as professional medical equipment. Factors such as movement, skin condition, and other environmental factors can potentially impact the accuracy of the measurement. Therefore, it is always recommended to consult with a healthcare professional for a comprehensive assessment of your respiratory health.

5. Can I use the Apple Watch’s respiratory rate measurement for medical diagnosis?

The respiratory rate measurement provided by the Apple Watch is intended for informational purposes only and should not be used for medical diagnosis or self-treatment. While it can offer insights into your respiratory health, it is not a replacement for professional medical advice. If you have any concerns or seek a diagnosis, it is essential to consult with a qualified healthcare provider who can evaluate your symptoms and provide appropriate guidance.

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Oxa is a company that developed the first breathing wearable to provide an immersive and personalized consumer experience for better relaxation, anxiety management and sleep with clinical quality in a garment. Pulse 2.0 interviewed Oxa CEO and co-founder Vincent Martinez to learn more.

Vincent Martinez

Vincent Martinez’s Background

Vincent Martinez, Ph.D., is the visionary leader behind Nanoleq and Oxa. With a background in material engineering and a Ph.D. in Bioelectronics, Martinez is pushing the boundaries of healthcare innovation. And his passion for exploring the human body and thirst for knowledge drove him to develop impactful products that enhance our understanding of ourselves.

As the driving force behind Nanoleq, Vincent oversees the company’s vision, strategy, and management. His ambition is to decentralize healthcare by providing accessible and immersive monitoring technology. With Oxa’s cutting-edge features, such as instant biofeedback, Martinez envisions a future where individuals have the tools to take control of their well-being.

Core Products

What are Oxa’s core products and features? Martinez said: 

“Oxa is an innovative, wearable device revolutionizing stress and sleep management through instant biofeedback. It monitors the cardiorespiratory system, providing valuable insights into stress levels and sleep patterns, and offers actionable recommendations tailored to individual needs. Oxa empowers you to actively improve your stress and sleep management. Designed as a comfortable smart garment or belt, Oxa can be effortlessly worn throughout the day and night, ensuring optimal stress relief and better sleep. Its unique feature of delivering instant biofeedback enables you to take immediate and effective measures, fostering a holistic approach to enhance your overall well-being.”

Inspiration Behind The Creation Of Oxa

What was the inspiration that led to the creation of Oxa? Martinez shared:

“Breathing holds untapped potential for brain health and overall well-being, which often goes overlooked or underestimated. The core of our approach is the integration of breathwork and meditation techniques with data analysis. What sets us apart is our commitment to creating a more immersive and interactive experience compared to other wearables. We strive to provide a science and data-driven solution that goes beyond traditional meditation practices. By leveraging the power of breath and incorporating robust scientific insights, we offer a unique platform for enhancing mental well-being and achieving optimal results.”

Evolution Of Oxa’s Technology

How has Oxa’s technology evolved since launching? Martinez noted:

“We recently launched our product in February, marking an exciting milestone for the company. In terms of product development, we place significant emphasis on actionable features, particularly in the realm of sleep. Looking ahead, our focus is on expanding from individual breathing exercises to comprehensive programs consisting of a series of exercises. This strategic shift will enable us to provide dedicated outcomes and a more holistic approach to achieving optimal results for our users.”

Differentiation From The Competition

What separates Oxa from other health and wellness wearables? Martinez affirmed:

“Oxa stands alone as the pioneering technology offering instant biofeedback while delivering an unparalleled interactive experience. In contrast, other wearables typically aggregate data and merely track your health. Oxa takes a leap forward by providing real-time, instant data measurements that actively coach and influence your well-being. This distinctive feature sets Oxa apart, empowering users with immediate insights and guidance to make meaningful health improvements. Furthermore, Oxa will soon announce new features that will make the platform easier and more accessible, such as tracking and monitoring biometrics during sleep without Bluetooth signals. This is critical when using Oxa a lot in a given day; since health concerns regarding Bluetooth radiation exist and the long-term impact on health has not been thoroughly studied.”

Health Benefits From Enhanced Breathing Habits

Oxa is focused on improving a user’s breathing; what health benefits can arise from enhanced breathing habits? Martinez explained:

“Oxa triggers the activation of the parasympathetic activity within the autonomic nervous system, leading to remarkable benefits. A staggering 95% of users reported experiencing immediate stress reduction. Additionally, 90% of participants reported successfully achieving deep relaxation after just ten sessions. Oxa has also proven to significantly reduce the time it takes to fall asleep, with an average decrease of 13 minutes (-51%). Furthermore, users have experienced a remarkable 50% improvement in sleep quality, as measured by the Groningen sleep score. These impressive outcomes demonstrate the profound impact Oxa has on enhancing stress management and sleep quality.”

Significant Milestones

What have been some of Oxa’s most significant milestones? Martinez noted:

“We have established internal production capabilities for manufacturing dry electrodes and stretchable wires, ensuring the highest quality standards. Furthermore, we have successfully scaled up to industrial production for smart garments, sensors, and other essential components. As a result, we are thrilled to announce the release of our product, which includes a comprehensive range of exercises designed to provide a holistic experience. Additionally, we have dedicated significant effort to enhancing the sleep preparation aspect of our offering, creating a truly immersive and transformative experience for our users.”

Customer Success Stories

Upon asking Martinez about customer success stories, he highlighted:

Customer 1: “This product has changed my life for the better! My job leaves me often stressed and overwhelmed, but since I’ve started using Oxa at work, specifically the 18 Coherent Breaths exercise, I’ve noticed the immense changes it has made to my mood and focus. It’s effortless, immersive, and audibly soothing. Additionally, the shirt seamlessly fits under my work clothes, which is an added bonus!”

Customer 2: “As an engineer and former football player, I’m always looking for ways to optimize my health and performance. That’s why I was intrigued when I learned about Oxa, a wearable connected T-shirt with sensors that measure various health metrics in real-time. I have been using Oxa for a few weeks now, and I have to say, I’m impressed with its capabilities. The T-shirt accurately measures my heart rate, heart rate variability, ECG, skin temperature, calmness index, and breathing depth. This data has been instrumental in helping me understand my body’s responses to different activities and stimuli, and I have been able to use it to optimize my workouts and recovery. One of the features that really sets Oxa apart is its breathing exercises. As a former football player, I know how important it is to control your breathing during high-pressure situations. Oxa’s breathing exercises have been helpful in reducing my stress levels, improving my focus, and even helping me fall asleep faster.”

Customer 3: “Since Oxa, I’ve noticeably reduced my stress levels. I fall asleep faster and get deeper sleep. I also feel an improvement in stopping my mind carousel.”

Customer 4: “As a former athlete, I am constantly looking for ways to enhance my recovery or even help me be in a more concentrated state of mind. Oxa made me aware of the positive impact of conscious breathing and active breathing exercises on my mental and physical performance.”

Target Audience

Who is the target audience for Oxa? Who can use it? Martinez replied:

“Our product is designed to cater to a diverse range of individuals, including those who struggle with stress, anxiety, and sleep issues. It also appeals to biohackers or tech-oriented individuals who are interested in optimizing their health and well-being through innovative technologies. Moreover, breathwork enthusiasts will find our product particularly engaging, as it provides a platform to explore and enhance their breathing practices. Whether you’re seeking stress relief, looking to optimize your performance, or simply passionate about breathwork, our product offers something valuable for everyone.”


The company recently secured a Series A funding of CHF €12.5 million, which will enable them to drive the industrialization process and successfully launch Oxa into new markets. 

Total Addressable Market

What total addressable market (TAM) size is Oxa pursuing? Martinez assessed:

“According to the Rand Corporation, the detrimental effects of poor sleep and stress result in a significant economic impact, accounting for up to 2% to 3% of the global GDP through factors such as absenteeism, lost productivity, and accidents. This underscores the urgency and importance of addressing these issues. Based on our analysis, we estimate the total addressable market (TAM) for our solution to be approximately $10 billion, highlighting the substantial potential for our product to make a meaningful difference in improving sleep and reducing stress on a global scale.”

Overall Goals

What are your overall goals for Oxa? Martinez answered:

“Our vision is to establish ourselves as the gold standard in stress and sleep management. We actively collaborate with renowned stress clinics and professionals operating in high-stress fields to achieve this. We aspire to have our services recognized and reimbursed by insurance providers, ensuring accessibility for a wider audience. Furthermore, our focus extends beyond immediate benefits as we strive to establish a lasting connection between physical and mental health. By promoting this holistic approach, we aim to foster long-term well-being and contribute to a healthier society overall.”

Notable Partnerships

Who are some of the notable partners Oxa is working with? Martinez revealed:

“We have formed partnerships with leading Swiss clinics, select government entities, notable virtual reality companies, and respected performance apparel companies. While we are unable to disclose specific names at this time, these collaborations signify the breadth and depth of our network and the diverse sectors which recognize the value of our offerings. Rest assured, our partnerships encompass a wide range of esteemed organizations committed to advancing stress and sleep management.”

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Anxiety is a natural response of our body when faced with stressful or threatening situations. It is a defensive reaction that prepares us to face potential dangers or challenges. However, when anxiety becomes excessive and persistent over time, it can interfere with our quality of life and general well-being. In this article, we will explore several effective strategies to combat anxiety and reduce its negative effects.

Before we delve into anxiety management strategies, it’s important to recognize the symptoms associated with this condition. Anxiety can manifest itself in a variety of ways and can affect both emotionally and physically. Some of the common symptoms include feeling of apprehension, constant or excessive worry, irritability and muscle tension, difficulty concentrating and memory problems, insomnia or sleep disturbances, palpitations or feeling like your heart is racing, shortness of breath or choking sensation, sweating or cold, sweaty hands, and gastrointestinal disorders such as stomach pain or diarrhea. It is important to underline that each individual can experience anxiety symptoms in a different way and with different intensity. If you believe you suffer from anxiety, it is advisable to consult a healthcare professional for an accurate diagnosis and a personalized treatment plan.

Strategies for fighting anxiety

Fortunately, there are many effective strategies for managing and reducing anxiety symptoms. Below, we will list some of them:

  1. Practice deep breathing and meditation:
  2. Deep breathing and meditation are techniques that can help you relax and calm your mind. When you’re anxious, your breathing tends to be shallow and fast. Take a moment to focus on your breathing, slowly inhaling through your nose and out through your mouth. This type of breathing can help reduce tension and promote a feeling of calm.

  3. Regular exercise:
  4. Exercise has been shown to have numerous mental health benefits, including reducing anxiety symptoms. Physical activity increases the production of endorphins, brain chemicals that improve mood and reduce stress. Find an activity you enjoy, such as walking, running, swimming or playing a sport, and try to exercise regularly.

  5. Healthy and balanced diet:
  6. Proper nutrition can affect our mental state. Cut down on foods high in sugar and caffeine, which can increase anxiety and irritability. Include fruits, vegetables, whole grains, and lean proteins in your diet. These foods provide the nutrients needed for the brain to function properly and can help reduce anxiety symptoms.

  7. Stress and time management:
  8. Chronic stress can make anxiety symptoms worse. Learn to manage the stress in your life by adopting effective strategies such as scheduling time, delegating tasks and learning relaxation techniques such as yoga or tai chi. Find activities you enjoy that help you relax, like reading a book, listening to music, or spending time with friends.

  9. Social support and therapy:
  10. Don’t underestimate the power of social support. Talk to your friends and family about how you are feeling and seek their support. If anxiety persists or is interfering with your daily life, you may consider seeking support from a mental health professional. Cognitive behavioral therapy (CBT) is a proven treatment approach to treating anxiety and can equip you with the skills you need to deal with it effectively.

Anxiety is a common condition that can negatively affect our health and quality of life. However, there are many effective strategies to combat anxiety and reduce its effects. Practicing deep breathing, exercising regularly, eating healthy, managing stress, and seeking social support can all help reduce anxiety symptoms and improve overall well-being.

Remember that every individual is unique and may require different approaches to manage anxiety effectively. If anxiety symptoms persist or become debilitating, don’t hesitate to see a healthcare professional for appropriate evaluation and treatment. Fight anxiety and regain control over your life!

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The importance of mental health has grown tremendously throughout the years and society's recognition of its significance has also improved. There are several reasons why mental health has gained increasing attention. Studies and research have highlighted the prevalence of mental health issues globally. Millions of people experience conditions like anxiety, depression, PTSD, bipolar disorder, and others. Recognizing the widespread impact of these conditions has led to a greater focus on addressing mental health. Also, the COVID-19 pandemic has led to an increase in mental health issues. The pandemic has triggered a surge in anxiety and stress levels worldwide. The fear of contracting the virus, uncertainty about the future, and the social isolation resulting from lockdowns and restrictions have all contributed to a rise in mental health issues.

Furthermore, people have stayed online through this process, allowing them to access information relative to what is happening. Multiple articles were published about COVID-19 and mental health. Additionally, the rise of people/influencers talking about their mental struggles has contributed to the increase in awareness and reducing the stigma surrounding mental health. Mental health advocates, organizations, and healthcare professionals have worked tirelessly to raise awareness and promote education about mental health. These efforts have helped shape public perception and policy around mental health care. People are now more willing to talk openly about their struggles, seek help, and support others on their mental health journeys. All this helps in viewing mental health as a vital component of overall well-being and in acknowledging how much of an impact it has. Just as physical health is essential, mental health plays a critical role in a person's quality of life, relationships, productivity, and ability to cope with challenges.

Managing our anxiety and maintaining good mental health is essential for overall well-being. Here I will be giving some coping skills and resources that can help individuals deal with anxiety:

1. Breathing exercises: Practice deep breathing techniques to calm your nervous system.

I personally struggle with Generalized Anxiety Disorder (GAD) and it can be tough, especially when experiencing anxiety attacks and panic attacks. I never knew breathing can be hard. You are born knowing how to breathe automatically, but it's like I forgot how to breathe and had to learn how to do it all over again. Breathing exercises really helped me.

One effective method that helps me calm down is the box breathing technique in which you inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4, and repeat. Another one is the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This completes one breath.

You can do these breathing exercises until you feel like you are more relaxed. I will provide a link to a breathing GIF that helps lead the viewer through a breathing exercise: Breathe In Help GIF - Find & Share on GIPHY

Just stop and take a moment to breathe.

2. Physical exercise: Regular physical activity can release endorphins and reduce stress. Find an exercise routine that you enjoy, such as walking, jogging, yoga, or dancing.

Sometimes, when I get anxious, I go on a walk outside so that I can get some fresh air and try to calm my racing heart and thoughts.

3. Positive self-talk: Challenge negative thoughts and replace them with more positive and realistic ones. Be kind and compassionate to yourself.

You have no idea how much our thoughts can mess with us. They cause us to overthink and overstress about stuff that weren't that much of a big deal to begin with.

Overthinking and automatic negative thoughts are common challenges that many people experience. They can significantly impact mental well-being and contribute to feelings of anxiety and stress. Overthinking refers to the tendency to dwell excessively on thoughts, events, or situations. It involves constantly analyzing, replaying, and obsessing over past experiences or worrying about future possibilities. Overthinking can lead to mental fatigue, decreased productivity, and heightened anxiety. Automatic negative thoughts (ANTs) are negative and self-critical thoughts that pop into our minds without conscious effort. They are often irrational and unrealistic, contributing to feelings of self-doubt and low self-esteem. Common examples include catastrophizing (imagining the worst-case scenario), jumping to conclusions, and engaging in black-and-white thinking.

We have to realize and point out when we are experiencing negative thoughts and stop them from becoming too overwhelming. Trying to look at the bright side and think positively in an alternative way helps reduce stress and helps you handle the situation better.

Also, reassuring yourself that everything will be okay is a good way to stabilize yourself. What I also tend to do is hug myself by wrapping my arms around my body or laying down on my bed and rubbing my arms and thighs, which helps me take deep breaths and feel a sense of calm and realize that maybe.... maybe everything will be okay and I just have to think more positively.

4. Mindfulness and Grounding Techniques: Practice mindfulness to become more aware of your thoughts without judgment. Grounding techniques, such as focusing on your senses or deep breathing, can help bring you back to the present moment.

I will provide a link to a pdf with the 54321 Grounding Technique including additional grounding techniques: Grounding Exercises (

5. Limit caffeine and alcohol: These substances can exacerbate anxiety symptoms. Opt for herbal teas and plenty of water instead.

Caffeine makes me shaky and causes me headaches, so I really almost never drink coffee. Also, alcohol interferes with medications like antidepressants and can cause harmful effects. Be careful about how much you drink from either substance and limit your intake as much as possible.

Instead, as a way to stay hydrated, you can create spa water, which is regular water infused with fruits, herbs, or vegetables. It gives it flavor, with no artificial sweetener, and makes you feel refreshed.

6. Sleep care and self-care: Prioritize good sleep habits by establishing a consistent sleep schedule and creating a calming bedtime routine.

I have a bad habit of staying up too late and that is usually when I have my anxiety attacks. Allow your body to adjust to a healthy sleeping time and in return you will find yourself feeling more relaxed and energized.

You should take care of yourself by always giving yourself some breaks and doing what you love, like watching a new show, painting, drawing, going out, whatever helps you feel less pressured and makes you feel more like you. It's how you go about managing your time.

7. Reach out for support: Share your feelings with someone you trust, whether it's a friend, family member, or therapist. Talking about your anxiety can help you process and manage it better.

I try to be with a friend when I am in a panic. The presence of someone who I know well helps me because I know they are here for me in my time of need. Also, them talking to me makes me focus less on what is happening internally and more on my outer surroundings. Never be afraid to reach out, especially to someone you can rely on because they are there for you.

8. Self-help resources: There are various self-help books, apps, and online resources dedicated to anxiety management. Examples include Wysa, which is a mental health support app that has exercises for managing anxiety, and a chatbot.

There are other free resources available for you to reach out to, like 211 (link: Call 211 for Essential Community Services | United Way 211) which connects you to local resources and support. There is also the Anxiety and Depression Association of America (ADAA) (link: Anxiety Disorders and Depression Research & Treatment | Anxiety and Depression Association of America, ADAA) which promotes prevention, treatment, and support for mental health issues besides anxiety and depression as well.

9. Professional help: Don't hesitate to seek support from a mental health professional, such as a therapist or counselor, who can provide personalized strategies and guidance. Do not self-diagnose, because even though you may have similar symptoms to a certain disorder you may have something different, so it is better to go seek a certified professional who can then form a treatment plan for you to help reduce any negative symptoms.

Cognitive-behavioral therapy (CBT) is an evidence-based therapy that can help individuals identify and change negative thought patterns and behaviors associated with anxiety. There is also Dialectical Behavior Therapy (DBT) that teaches people strategies to live a better and more productive life. Some core skills it can teach you are emotion regulation, mindfulness, and distress tolerance. Here is a link to a website that provides you with DBT necessary tools: DBT : Dialectical Behavior Therapy - Skills, Worksheets, & Videos

10. Support groups: Consider joining a support group for individuals with anxiety. Connecting with others who experience similar challenges can be reassuring and offer valuable insights.

There is a website called "Active Minds" (link: Active Minds - Changing the conversation about mental health) for teens and adults ranging from the age of 14 to 25 years old. It empowers high schoolers and college students to speak out about their mental health struggles and share their stories with others. It also offers resources for self and others.

11. Mental health hotlines: In times of crisis, helplines like the National Suicide Prevention Lifeline 988 can offer immediate support. Here is the link to it: Lifeline (

I am a volunteer crisis counselor on Crisis Text Line (link: Crisis Text Line | Text HOME To 741741 free, 24/7 Crisis Counseling) and on that platform, we provide support to texters in crisis so that they are able to calm down when experiencing a hard moment. Text HOME to 741741 from anywhere in the United States, anytime. Crisis Text Line is free and open 24/7. A live, trained Crisis Counselor receives the text and responds. We provide help for many issues like anxiety/stress, depression/sadness, grief, eating disorders, suicidal ideations, self-harm, and many more other aspects.

Remember, coping with anxiety is a process, and it's essential to be patient with yourself. Don't hesitate to try different coping techniques and resources to find what works best for you. If your anxiety is severe or persistent, seeking professional help is crucial. A mental health professional can provide a personalized treatment plan tailored to your specific needs.

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Managing anxiety involves a combination of self-help strategies, professional treatments, and lifestyle changes. It's important to note that anxiety can vary in severity and may require different approaches for each individual. Anxiety is a prevalent and natural human response to stress or challenging situations. Fortunately, there are various strategies and treatments available to manage anxiety effectively.

Here are Some General Strategies For Managing Anxiety

Recognize the symptoms

Anxiety can manifest in various ways, including excessive worry, restlessness, irritability, difficulty concentrating, muscle tension, sleep disturbances, and more. Being aware of these symptoms helps you identify when anxiety is affecting you. One of the first steps in managing anxiety is recognizing the symptoms. Anxiety can manifest in physical, emotional, and behavioral ways.

Practice deep breathing and relaxation techniques

Deep breathing exercises, progressive muscle relaxation, meditation, and yoga can help calm your mind and body, reducing anxiety levels. Once the symptoms are recognized, it's essential to implement self-help techniques. Deep breathing exercises are a simple yet effective way to reduce anxiety at the moment. Taking slow, deep breaths can activate the body's relaxation response, calming the nervous system.

Stay physically active

Regular exercise can help reduce anxiety by releasing endorphins, the body's natural stress relievers. Aim for at least 30 minutes of moderate exercise most days of the week. Mindfulness practices are also helpful in managing anxiety. Mindfulness involves staying present and non-judgmentally observing one's thoughts, feelings, and sensations. By practicing mindfulness, individuals can distance themselves from anxious thoughts and reduce their impact on emotions.

Limit caffeine and alcohol

Both caffeine and alcohol can exacerbate anxiety symptoms. Reduce or eliminate their consumption, especially during times of heightened anxiety. Physical activity is an excellent way to alleviate anxiety. Exercise releases endorphins, which are natural mood lifters, and help reduce stress hormones. Regular physical activity, such as walking, jogging, yoga, or dancing, can significantly affect anxiety levels.

Maintain a balanced diet

Eat a well-balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. A healthy diet can positively impact mood and overall well-being. Another factor to consider is diet. Limiting or avoiding these substances may help decrease anxiety. Instead, focus on a well-balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins, which can positively influence mood and overall well-being.

Get enough sleep

Poor sleep can worsen anxiety symptoms. Aim for 7-9 hours of quality sleep each night and establish a regular sleep schedule. Quality sleep is crucial for mental health and anxiety management. Poor sleep can exacerbate anxiety symptoms, leading to a vicious cycle of sleep disruption and increased anxiety. Establishing a consistent sleep schedule, creating a calming bedtime routine, and avoiding stimulating activities before bedtime can improve sleep quality.

Practice mindfulness and grounding techniques

Staying present and focused on the here and now can help reduce anxiety. Grounding techniques, like focusing on your senses or surroundings, can help bring you back to the present moment. Managing anxiety also involves limiting exposure to stressors. Excessive news and social media consumption can contribute to anxiety in today's hyperconnected world. Setting limits on media consumption and seeking out positive and uplifting content can reduce anxiety triggers.

Avoid excessive news and social media consumption

Constant exposure to distressing news or social media can increase anxiety levels. Set limits on your media consumption and focus on positive and uplifting content. Seeking social support is an essential aspect of managing anxiety. Talking to friends, family, or support groups about feelings and experiences can provide validation and reassurance. Sometimes, simply sharing worries with someone can ease anxiety and provide valuable perspectives.

Seek social support

Talk to friends, family, or a support group about your feelings and experiences. Sometimes, sharing your thoughts can relieve anxiety and provide valuable perspectives. Exposure therapy is another form of treatment that involves gradual and controlled exposure to anxiety-provoking situations, helping individuals build resilience and reduce anxiety responses.


Remember that anxiety is a common human experience, and it's okay to seek help when needed. Everyone's journey with anxiety is unique, so finding what works best for you might involve some trial and error. Always consult with a healthcare professional for personalized advice and treatment options.

This article was written in cooperation with Dr Cure

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Anxiety has become a common struggle for many in an ever-increasingly stressful world. It’s an invisible adversary that can strike at any time, often without warning. However, despite anxiety’s pervasive nature, potent mechanisms are built into our bodies designed to combat and control it. These intrinsic responses, often underappreciated, testify to our body’s innate intelligence and resilience. This article focuses on understanding and harnessing your body’s built-in anti-anxiety response. By delving into the fascinating biology behind these mechanisms, we will explore how you can tap into this resource and relieve anxiety. We’ll uncover scientific insights into mindfulness practices, physical activities, and healthy lifestyle choices that can activate your body’s natural anti-anxiety defenses, paving the way toward a calmer, more balanced life.

Understanding Anxiety: A Biological Perspective

When confronted with stress, our body invokes the “fight or flight” response, a survival mechanism stemming from our evolutionary past. Two hormones, cortisol, and adrenaline, surge through our bodies, leading to physical symptoms such as rapid heart rate, shallow breathing, and heightened awareness.

The Parasympathetic Nervous System: Your Body’s Built-In Anti-Anxiety Response

Enter the parasympathetic nervous system. Often called the “rest and digest” system, it serves as a counterbalance to fight or flight, slowing the heart rate and decreasing blood pressure. The calming neurotransmitter GABA plays a vital role, signaling the brain to dial back anxiety symptoms.

Natural Anti-Anxiety: Harnessing the Power of the Parasympathetic Nervous System

One of the easiest ways to activate this system is deep breathing, a regulator of the autonomic nervous system. Deep breathing sends a signal to the brain, switching on the parasympathetic response.

Practicing deep breathing is simple. Start by finding a quiet place. Sit comfortably. Take a slow, deep breath through your nose for a count of four. Hold that breath for a count of seven. Exhale through your mouth for a count of eight. Repeat this cycle a few times.

Another way to stimulate the parasympathetic response is through progressive muscle relaxation, a technique where you tense and then relax different muscle groups in sequence.

Yoga and meditation also powerfully stimulate the parasympathetic response. Yoga postures like the child’s or savasana (corpse pose) and mindfulness meditation practices soothe the nervous system.

Dietary Factors: The Role of Nutrition in Managing Anxiety

Our diets also play a significant role in managing anxiety. The gut-brain connection, a hot topic in neuroscience, demonstrates how gut health influences mental health. Foods rich in probiotics, such as yogurt, can improve gut health and, by extension, anxiety symptoms. Additionally, diets rich in omega-3 fatty acids and B vitamins help promote a healthy nervous system.

Long-Term Lifestyle Changes: Building a Life of Calm

Regular exercise, adequate sleep, and positive social interactions form the bedrock of long-term anxiety management. Physical activity releases endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Sleep is restorative, allowing the brain to process the day’s events, while social interactions can provide emotional support and distraction from anxiety.

Reducing stressors in one’s life is also crucial. This could mean setting boundaries at work, managing your time better, or even seeking help with tasks you find overwhelming.

Seeking Professional Help: When Self-Help Isn’t Enough

However, there are times when anxiety becomes unmanageable despite these efforts. In such cases, seeking professional help is essential. Cognitive-behavioral therapy (CBT) is an effective treatment option. CBT teaches you to identify, understand, and change thought patterns leading to anxiety.

Case Study: Utilizing the Body’s Built-in Anti-Anxiety Response


This case study examines the application of the body’s inherent anti-anxiety response in the life of a 35-year-old software engineer named Sarah, who had been battling chronic anxiety for several years.


Sarah’s high-stress job in Silicon Valley and her fast-paced lifestyle led to increasing episodes of anxiety and panic attacks. Despite trying various medications and therapies, her symptoms persisted, significantly affecting her productivity and quality of life.


Sarah learned about the body’s built-in anti-anxiety response and decided to experiment with leveraging this inherent tool to manage her condition. She started with mindfulness practices, such as meditation and yoga, dedicating 30 minutes daily to these activities. Sarah also committed to maintaining a balanced diet of fruits, vegetables, lean proteins, and whole grains. Additionally, she ensured a minimum of seven hours of sleep each night. Sarah also incorporated regular physical activity into her routine, beginning with a 20-minute daily walk and gradually including strength training exercises.


Over the first few weeks, Sarah noticed a slight decrease in her anxiety levels. Encouraged by this improvement, she continued her routine, slowly experiencing a better handle on her stress and anxiety. After three months, Sarah reported a significant reduction in the frequency of her panic attacks. She was calmer during stressful work situations, and her sleep quality improved. Her newfound energy and decreased anxiety positively affected her productivity and colleague interactions.


Our bodies possess an astounding, built-in anti-anxiety response that is often underutilized. By engaging in activities that elicit this response, such as mindfulness practices, regular physical activity, and maintaining a healthy lifestyle, we can reduce the impact of anxiety in our lives. Harnessing this intrinsic power is not only a holistic approach to managing anxiety but also promotes overall well-being and enhances our resilience in the face of life’s stressors. Remember, anxiety may be a formidable adversary, but we are innately equipped with the tools to combat it. By understanding and utilizing our body’s anti-anxiety mechanisms, we can gain greater control over our mental health and navigate towards a more balanced, peaceful existence.

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With the prevalence of pressure and tedious tasks in work environments, it's easy to get stressed out. High-stress levels are not healthy and can easily lead to health complications.

Hence, you must develop coping mechanisms to reduce your stress levels at work. One effective means is using stress management apps. These resourceful apps present an array of information and techniques that help you address high-stress levels in today's workplace.

1. Happify

Happify is a therapeutic app that combines cognitive behavioral therapy (CBT) with positive psychology to help reduce your stress levels and improve your mental wellness.

Even if you are unfamiliar with these terms, you do not need to worry, as you can learn about them easily on Happify. After signing up with Happify, you will need to answer a series of questions that help the app understand your mental state and what might be causing you stress.

After filling in the survey, you’ll get access to numerous materials for managing your work stress. Among other resources, Happify provides:

  • Short courses that are designed to reduce stress and enhance your mood.
  • Access to insightful educational articles, videos, and games that complement the courses.
  • A personalized AI coach that supports and guides you throughout the stress reduction journey.

Further, Happify breaks stress reduction activities into short sessions, making it easy for you to quickly reduce your stress levels and improve your mental well-being.

Download: Happify for Android | iOS (Free, subscription available)

2. Calm

Calm is another app that helps you work healthily with low-stress levels amidst tight deadlines. This mindfulness and meditation app pushes the boundaries of traditional meditation. It prioritizes methods that develop relaxation, focus, and overall mental well-being.

Calm brings a complete approach to mindfulness. It presents various content such as yoga, music, and audio sessions to help reduce stress and anxiety levels at work.

Calm also has a section that offers lo-fi music playlists and professional coaching to improve and maintain productivity and develop a sense of confidence and calm in a hectic work environment.

Further, Calm offers a breath work mastery section that helps explore how proper and deep breathing results in a deeper level of mindfulness and stress reduction.

Download: Calm for Android | iOS (Free, subscription available)

3. The Mindfulness App

The Mindfulness App prioritizes subtle reminders encouraging you to be mindful of your mental well-being during your busy schedule. The app can help you regain composure when stressed out at work with soothing short stories. The features of this app revolve around:

  • Promoting relaxation and coordination.
  • Cultivating self-reflection and awareness.

Download: The Mindfulness App for Android | iOS (Free, subscription available)

4. Finch Care

Finch Care emphasizes journaling for self-care and provides customized exercises to give emotional support for overcoming work stress.

Interestingly, the app gamifies stress reduction by allowing you to care for a virtual pet, which is synonymous with managing stress while working. Asides taking care of a virtual pet, with Finch Care, you can:

  • Write in a free-form journal that allows you to express yourself freely.
  • Listen to soothing music during meditation sessions.
  • Interact with a supportive community that fosters personal development.

Finch Care is an all-in-one app for managing work stress while promoting productivity like 4-day work weeks do.

Download: Finch Care for Android | iOS (Free, subscription available)

5. Headspace

With different therapeutic programs that target stress, depression, and anxiety reduction, Headspace is a versatile app that can help you manage your stress levels at work.

Headspace analyzes your mental state with a short survey, then effectively tailors your stress reduction recommendations. Its key features include:

  • Tracking your mood, sleep, exercise, etc., to understand the relationship between your mental state and behavior.
  • Relieving activities like guided meditation and exercises with soothing sounds that cultivates inner peace.

In essence, Headspace gives you control over your mental health by helping you achieve a calm and more balanced state of mind, like apps built for managing anxiety and depression.

Download: Headspace for Android | iOS (Free, subscription available)

6. Sanvello

Sanvello is a telehealth app that provides mental support in real-time. Sanvello’s coaches are profound in mental mindfulness and can provide helpful support for you if you're ever on the verge of breaking down from work stress.

Sanvello is a very resourceful app for anyone dealing with anxiety, depression, and stress. The app provides a listening ear to your reflections and can offer insightful tips for tackling problems making you feel stressed out.

Sanvello is a much cheaper version of a walk-in therapy session, and being able to access the app from anywhere and anytime, even during your short breaks at work, makes it the perfect app for managing work stress.

Additionally, Sanvello hosts a supportive community that can aid in your journey towards stress reduction and foster a healthy environment to help lower stress levels.

Download: Sanvello for Android | iOS (Free, subscription available)

7. Tangerine

Tangerine is the ultimate habit management app that aids in managing your work stress. The app focuses on helping you build positive habits and maintain them for improvement in your mental health. In effect, the habits help you manage your work stress.

The app is inherently simple to use as it focuses on only two things: managing your habits and reviewing your day. With its intuitive interface, Tangerine makes it easy for you to enjoy building positive habits by adding rewards, confetti celebrations, and personalized progress tracking.

Some of the benefits of Tangerine are:

  • It helps you manage your habits effortlessly.
  • Motivating you through virtual rewards and other features like confetti celebrations and visual affirmations.
  • The app also comes with journals and mood-tracking features that help you reflect on your day.

Basically, Tangerine is perfect for those looking for a simple and enjoyable habit management tool. Developing healthy habits yield lower stress levels, and Tangerine is your go-to for building positive habits.

Download: Tangerine for iOS (Free, subscription available)

8. Worry Watch

Worry Watch is an anxiety monitoring app that helps you identify, evaluate, and manage your worries. This app aids you in managing your stress so that you can develop a less-stressed, peaceful, and relaxed mindset while at work.

Worry Watch is ideal for effectively managing stress, anxiety, and burnout. If you're new to anxiety management or looking for a deeper understanding of your worries, this app is for you.

Worry Watch offers coping tactics, including deep breathing and mindfulness meditation, to help you deal with stressful situations relaxed. The app also provides helpful materials to help you with self-reflection and clarity.

Download: Worry Watch for iOS (Free, subscription available)

Manage Work Stress With Helpful Apps

Stress management apps offer numerous advantages such as convenience, personalization, variety, accountability, cost-effectiveness, and privacy, which effectively help you deal with work stress.

Also, working with computers can be highly stressful, but it’s surmountable with the right approach. With the plethora of resources that stress management apps provide, you can strengthen your mental health and thrive in stressful work environments.

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Breathing, an innate activity, is often overlooked despite its profound impact on our well-being. Delving into 10 top breathing exercises and their diverse advantages, this article sheds light on the transformative effects they have on our physical and mental health. From stress reduction to improved focus and sleep, these techniques offer a wealth of benefits. Comprehensive instructions on each exercise will be provided, empowering readers to incorporate them easily into their daily lives, harnessing the power of breath for enhanced vitality and mindfulness. Discover the art of mindful respiration and unlock its potential for overall wellness.

10 Best Breathing Exercises

S.No Name of the breathing exercise
1 Pursed-Lip Breathing
2 4 7 8 Breathing
3 Breath Focus
4 Lion’s Breath
5 Alternate Nostril Breathing
6 Equal Breathing
7 Resonant or Coherent Breathing
8 Sitali breath
9 Humming bee breath (Bhramari)
10 Diaphragmatic breathing

Pursed-Lip Breathing

10 Best Breathing Exercises & Their Amazing Benefits | Pursed Lip Breathing- KreedOn
Image Source- Insider

Pursed-lip breathing is a simple but effective exercise that can help to reduce stress and anxiety. To do pursed-lip breathing, simply inhale through your nose for a count of 4, then exhale through pursed lips for a count of 6. Repeat this cycle for 5-10 minutes.

Some Benefits of Pursed-Lip Breathing:

  •       Reduces stress and anxiety
  •       Improves lung function
  •       Relieves pain
  •       Helps to control asthma
  •       Improves sleep

4-7-8 Breathing

10 Best Breathing Exercises & Their Amazing Benefits | 4 7 8 Breathing - KreedOn
Image Source-

The 4-7-8 breathing technique is a simple yet powerful relaxation exercise that can help reduce stress and promote a sense of calm. To begin, find a comfortable position, either sitting or lying down, with your back straight. Close your mouth and exhale fully through your nose, emptying your lungs completely. Next, inhale quietly and gently through your nose to the count of 4 seconds. Hold your breath for seven seconds. Then, exhale slowly and audibly through your mouth, making a whooshing sound, for eight seconds. This completes one cycle of the 4-7-8 breathing technique.

Some Benefits of 4-7-8 Breathing:

  • Stress Reduction
  • Anxiety Relief
  • Improved Sleep
  • Emotional Regulation
  • Lowered Blood Pressure

Difficult Yoga Poses | KreedOnAlso Read | Top 10 Most Difficult Yoga Poses

Breath Focus

10 Best Breathing Exercises & Their Amazing Benefits | Inhale, Exhale, & Thrive - KreedOn
Image Source- TOI

Breath focus is a simple but effective meditation technique that can help to calm the mind and reduce stress. To do breath focus, simply sit or lie in a comfortable position and focus your attention on your breath. Notice the feeling of the air as it enters and leaves your nose. Don’t try to change your breath in any way, simply observe it as it is. It may occasionally happen that your mind may begin to wander off, then you can gently bring it back to your breath and try to focus on it. Repeat this for 5-10 minutes.

Some Benefits of Breath Focus:

  •       Reduces stress and anxiety
  •       Improves focus and concentration
  •       Increases relaxation
  •       Improves sleep
  •       Reduces pain
  •       Improves mental clarity

Lion’s Breath

10 Best Breathing Exercises & Their Amazing Benefits | Inhale, Exhale, & Thrive - KreedOn
Image Source- Verywell fit

Lion’s breath is a powerful breathing exercise that can help to clear the sinuses and improve lung function. To do lion’s breath, sit or stand in a comfortable position and open your mouth wide. Stick out your tongue and make a “ha” sound as you exhale forcefully. Repeat this 5-10 times.

Some Benefits of Lion’s Breath:

  •       Clears the sinuses
  •       Improves lung function
  •       Relieves stress and anxiety
  •       Improves focus and concentration
  •       Increases relaxation

Health benefits of Vajrasana | How to do | Precautions- All details- KreedOnAlso Read | Top Health benefits of Vajrasana Yoga

Alternate Nostril Breathing

Image Source- Chopra Center

Alternate nostril breathing is a powerful breathing exercise that can help to balance the mind and body. To do alternate nostril breathing, sit or lie in a comfortable position and close your eyes. Gently place your right index finger on your right nostril and your left index finger on your left nostril. Inhale through your right nostril, then close your right nostril with your finger and exhale through your left nostril. Inhale through your left nostril, then close your left nostril with your finger and exhale through your right nostril. Continue this cycle for 5-10 minutes.

Some Benefits of Alternate Nostril Breathing:

  •       Balances the mind and body
  •       Reduces stress and anxiety
  •       Improves focus and concentration
  •       Increases relaxation
  •       Improves sleep
  •       Improves memory

Equal Breathing

Image Source- Verywell Fit

Equal breathing is a simple but effective breathing exercise that can help to improve lung function. To do equal breathing, sit or lie in a comfortable position and close your eyes. Inhale for a count of 4, hold your breath for a count of 4, then exhale for a count of 4. Repeat this cycle for 5-10 minutes.

Some Benefits of Equal Breathing:

  •       Improves lung function
  •       Reduces stress and anxiety
  •       Improves focus and concentration
  •       Increases relaxation
  •       Improves sleep

Resonant Breathing

Image Source- Psychology Today

Resonant breathing is a powerful breathing exercise that can help to improve vocal projection and clarity. To do resonant breathing, sit or stand in a comfortable position and close your eyes. Inhale deeply through your nose, then exhale slowly and forcefully through your mouth, making a “ha” sound. Repeat this 5-10 times.

Some Benefits of Resonant Breathing:

  • Improves vocal projection
  • Anxiety Management
  • Blood Pressure Regulation
  • Better Sleep Quality
  • Mindfulness and Mind-Body Connection

Sitali Breath

10 Best Breathing Exercises & Their Amazing Benefits | Sitali Pranayama - KreedOn
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This method of breathing helps you decrease your body temperature and helps relax your mind, bringing much-required calmness. While performing this, try to extend your breath in length, but don’t force it.

Since sitali pranayama requires you to breathe via your mouth, it is preferred that you find a suitable place to do so. A place without any allergens that may affect you and that is relatively free from pollution. To perform this, Stick out your tongue and curl your tongue to bring the outer edges together. Inhale through your mouth and exhale via your nose. Continue to do so for 5 minutes.

Some Benefits of Sitali Breathing:

  •   Helps decrease your body temperature
  •   Improves lung function
  •   Reduces stress and anxiety

10 Best Kettlebell Exercises For Full Body Workout | Kettlebell Power Play - KreedOnAlso Read | 10 Best Kettlebell Exercises For Full Body Workout

Humming bee breath

10 Best Breathing Exercises & Their Amazing Benefits | Inhale, Exhale, & Thrive - KreedOn
Image Source- Be Bodywise

This exercise involves sensations that help calm you and brings an instant soothing effect. People often use this to relieve frustration, anxiety, and anger.

To perform this, shut your eyes and relax your face. After that, place your first fingers on the tragus cartilage that partially covers your ear canal. Next, inhale and gently press your fingers into the cartilage as you exhale. Meanwhile, inhale and gently press your fingers into the cartilage as you exhale; and continue to do so for as long as you can.

Some Benefits of Humming bee Breathing:

  •   Calm you and brings an instant soothing effect
  •   Improves lung function
  •   Reduces stress and anxiety

Diaphragmatic Breathing

Image Source- Medical News Today

This helps the person utilize his or her diaphragm properly. It is also extremely helpful in reducing stress and helps with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions.

It can be performed as follows:

  • Start by lying on your back with your knees slightly bent and your head on a pillow.
  • You may also choose to place a pillow under your knees for additional support.
  • After that, place one hand on your upper chest and one hand below your rib cage. This allows you to feel the movement of your diaphragm.
  • Next, slowly inhale through your nose, feeling your stomach pressing into your hand.
  • Keep your other hand as still as possible.
  • Finally, exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.

Some Benefits of Diaphragmatic Breathing:

  •   Improves lung function
  •   Reduces stress and anxiety
  •   Improves focus and concentration
  •   Helps correct disorders such as constipation, high blood pressure, migraine episodes, and other health conditions.

Read More | 16 Best Yoga Accessories to improve your body posture 

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While there are various methods to manage these challenges, THC Gummies have emerged as a holistic approach to finding relief. These gummies offer a convenient and discreet way to incorporate the therapeutic benefits of cannabis into one’s self-care routine. In this article, we will explore how THC gummies can be used as a tool for managing stress and anxiety, their potential benefits, and considerations for a holistic approach to well-being.

Stress and anxiety can have detrimental effects on both mental and physical health. They can disrupt sleep patterns, impair cognitive function, and contribute to various chronic conditions.

The Endocannabinoid System and its Role

The endocannabinoid system plays a crucial role in regulating stress and anxiety responses. It consists of receptors, endocannabinoids, and enzymes that help maintain balance and homeostasis in the body.

THC interacts with the endocannabinoid system, potentially inducing a sense of relaxation and calmness. THC gummies can be an effective tool for unwinding and managing stress. THC’s anxiolytic properties may help reduce symptoms of anxiety, such as racing thoughts, restlessness, and excessive worry. THC gummies offer a discreet and controlled method of consumption for anxiety relief.

THC’s interaction with the endocannabinoid system can positively influence mood by stimulating the release of dopamine and other neurotransmitters associated with happiness and well-being.

THC gummies can be part of a comprehensive self-care routine that includes other stress management techniques. Practices like meditation, exercise, journaling, and spending time in nature can further enhance the effects of THC gummies.

Practicing mindfulness while consuming THC gummies can deepen the relaxation experience. Paying attention to the present moment, focusing on sensations, and engaging in deep breathing exercises can help alleviate stress and anxiety.

It is essential to consult with healthcare professionals or therapists when managing chronic stress or anxiety. They can provide personalized guidance and support, ensuring a holistic approach to well-being.

Start with a low dosage of THC gummies and gradually increase as needed, while closely monitoring individual tolerance. Finding the optimal dosage for stress and anxiety management is crucial to avoid potential side effects.

Purchase THC gummies from reputable suppliers that adhere to safety and quality standards. Look for products that undergo third-party testing to ensure accurate potency and purity. Stay informed about the legal status of THC gummies in your jurisdiction and follow local regulations regarding possession, usage, and purchasing limits.

THC gummies provide a holistic approach to managing stress and anxiety, offering a convenient and discreet method of incorporating cannabis into one’s self-care routine. By promoting relaxation, alleviating anxiety symptoms, and enhancing mood, THC gummies can be an effective tool for finding relief in the face of stress and anxiety.

However, it is essential to use THC gummies responsibly, considering dosage, sourcing from reputable suppliers, and adhering to local regulations. By embracing a holistic approach that incorporates other self-care practices and seeking professional guidance, individuals can manage stress and anxiety effectively, fostering overall well-being and quality of life.

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New Laboratory in Parma Utilizes Biofeedback to Detect and Treat Stress and Anxiety

Parma, Italy – In the laboratory of clinical psychology, clinical psychophysiology, and clinical neuropsychology at the Maggiore hospital, researchers are using advanced instruments to detect and help resolve cases of stress and anxiety. This laboratory, located in via Volturno, is recognized as one of the six centers of excellence by the Biofeedback Federation of Europe and is one of the few in Italy with the capability to not only detect anxiety but also develop therapeutic programs to address it.

Initially, access to the laboratory was limited to university students and medical personnel. However, the laboratory now welcomes cases referred by doctors affiliated with the Ausl, particularly individuals experiencing organic disorders that do not respond to conventional medical therapies. These disorders, such as amenorrhea, hyperhidrosis, and dermatological problems, are suspected to be linked to anxiety and depression.

In addition to these cases, the laboratory has also treated children suffering from pathologies like hemophilia, which create a stressful lifestyle due to various limitations. Moreover, the laboratory has recently partnered with the San Giacomo hospital in Piacenza to address work-related stress in healthcare workers. After the evaluation phase, interventions have already begun for better anxiety management in this group.

Measuring stress is an integral part of the laboratory’s work. Through individual interviews and standardized tests, clinicians gather information on the patient’s lifestyle, life history, and personality type. In 75-80% of cases, instrumental tests are conducted to further evaluate stress levels, sometimes accompanied by blood chemistry tests.

These instrumental examinations are non-invasive and measure parameters such as perspiration, heart rate, peripheral temperature, muscle tension, and respiratory patterns. Electrodes are placed at various locations on the body, such as fingertips, earlobe, forehead, and waist, to monitor these physiological responses. The laboratory uses both psycho-physiological and clinical-psychological evaluations supported by psychologists. Upon interpretation of the results, the appropriate course of therapy is determined.

For patients whose stress originates from trauma, psychotherapy is offered. Those with personality alterations may be referred for a psychiatric consultation, which could potentially include pharmacological support. In less complex cases, the laboratory itself designs a biofeedback program with relaxation sessions. These sessions teach techniques such as breathing exercises and autogenic training to help individuals manage anxiety and stress.

The biofeedback techniques employed by the laboratory use the same instruments used to measure stress. Computer videos are utilized to provide visualizations of the patient’s mental state. For example, patients may see a hot air balloon in the air, which rises when the individual’s heart rate and sweating normalize through correct breathing. Alternatively, a roller coaster visualization reflects the individual’s ability to relax, with speed and movement increasing as the subject becomes more relaxed. Cartoons and child-friendly visuals are available for younger patients.

Typically, the therapeutic process lasts between ten to twenty sessions. The results have been positive, especially when patients continue to practice relaxation techniques at home. By utilizing advanced instruments and methods, the laboratory in Parma is making significant strides in diagnosing and treating stress and anxiety, offering hope to many individuals battling these conditions.

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Published July 3, 2023

Executive Summary

The global meditation software market is poised for steady growth over the next few years, with an expected CAGR of 5% from 2023 to 2030. The rising demand for stress and anxiety management solutions, coupled with the increased adoption of meditation and mindfulness practices, are the key market drivers. 

The main findings of the market research report highlight the emerging trends, growth drivers, and challenges faced by market players. The report recommends that companies focus on developing innovative products and services and enhancing their distribution channels to reach a wider audience.

Overall, the meditation software market presents lucrative opportunities for players in the space. With the increasing awareness of the benefits of meditation and mindfulness practices, there is a growing demand for solutions that support individuals in their journeys towards well-being and mental health.

Meditation has become increasingly popular over the years, and with the rise of technology, people are now turning to meditation software as a way to enhance their practice. The market for meditation software includes both IOS and Android platforms, with applications catering to different age groups including 0–5 years, 6–12 years, 13–18 years, and 19 years and above.

The regulatory and legal factors specific to the market conditions vary by country, with some governments requiring certain certifications or approvals before meditation software can be sold in the market. Additionally, data privacy and security concerns are also important considerations in the development and marketing of meditation software.

Overall, the meditation software market is growing and evolving with new features and innovations being introduced regularly. As more people discover the benefits of meditation, we can expect to see continued growth in this market for years to come.

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Meditation Software Introduction and its Market Analysis

Meditation Software is a type of digital tool that supports meditation practices, such as guided meditations, mindfulness exercises, and breathing techniques. The target market for this software consists of individuals who want to improve their emotional well-being, reduce stress, enhance focus, and achieve mental clarity. The major factors driving the revenue growth of the Meditation Software market are the growing awareness of the health benefits of meditation, the rising interest in mindfulness practices, and the increasing adoption of mobile devices and applications. Companies operating in this market, such as Deep Relax, Smiling Mind, Inner Explorer, Committee for Children, Stop, Breathe, & Think PBC, The Mindfulness App, Mindfulness Everywhere Ltd., Ten Percent Happier, Breethe, Insights Network, Inc., Simple Habit, Inc., , Inc., Meditation Moments ., and Headspace, Inc. offer various features, pricing plans, and delivery models to cater to the diverse needs and preferences of their customers.

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Competitive Landscape and Meditation Software Market Players Covered:

  • Deep Relax
  • Smiling Mind
  • Inner Explorer, Inc.
  • Committee for Children
  • Stop, Breathe, & Think PBC
  • The Mindfulness App
  • Mindfulness Everywhere Ltd.
  • Ten Percent Happier
  • Breethe
  • Insights Network, Inc.
  • Simple Habit, Inc.
  •, Inc.
  • Meditation Moments B.V.
  • Headspace, Inc.

The meditation software market is highly competitive, with various companies aiming to provide different features to their users. The market has witnessed significant growth in recent years, owing to the increasing popularity of meditation and mindfulness practices worldwide. Some of the prominent players in the meditation software market include Deep Relax, Smiling Mind, Inner Explorer, Committee for Children, Stop, Breathe, & Think PBC, The Mindfulness App, Mindfulness Everywhere Ltd., Ten Percent Happier, Breethe, Insights Network, Inc., Simple Habit, Inc., , Inc., Meditation Moments ., and Headspace, Inc.

Deep Relax offers guided meditation sessions that help users relieve stress, reduce anxiety, and improve sleep. Smiling Mind focuses on the mental well-being of children and young adults by providing a range of guided mindfulness meditations. Inner Explorer offers a pre-K to 12th-grade mindfulness program for schools. Committee for Children provides social-emotional learning programs, including mindfulness practices, to help children develop skills to manage their emotions and relationships. Stop, Breathe, & Think PBC provides personalized meditation recommendations to users based on their mood, emotions, and feelings.

The Mindfulness App offers guided meditations, courses, and timers to help users practice mindfulness. Mindfulness Everywhere Ltd. provides various mindfulness programs, including apps, e-courses, and trainings, to help individuals live a mindful life. Ten Percent Happier offers various meditation courses, podcasts, and live events to help users improve their mental health. Breethe provides a range of meditation exercises and sleep music to help its users improve their sleep and overall mental well-being. Insights Network, Inc. offers a variety of mindfulness programs, including guided meditations, podcasts, and courses.

Simple Habit, Inc. provides a range of meditation programs that help users reduce stress, improve sleep, and manage their emotions. , Inc. offers guided meditation sessions, sleep stories, and music to help users relax and improve their mental well-being. Meditation Moments . provides a variety of mindfulness programs, including guided meditations for relaxation and stress relief. Headspace, Inc. provides a range of meditation and mindfulness programs, including guided meditations, courses, and sleep sounds, to help users improve their mental health.

These companies use the meditation software market to reach a broader audience and help individuals manage their stress, anxiety, and overall well-being. They offer tailored solutions based on individual needs, making the market more personalized. Some of the above-listed companies' sales revenue for 2020 include , Inc. with $150 million, Headspace, Inc. with $100 million, and Ten Percent Happier with $5 million. These companies' sales demonstrate the growing demand for meditation software and the significant revenue potential in the market.

Meditation Software Market Analysis, by Type:

Meditation apps are becoming increasingly popular, offering different techniques to suit individual needs. IOS and Android apps have various types of meditation software, including guided meditation, mindfulness meditation, and transcendental meditation. Guided meditation apps are designed to help users focus on relaxation, with personalized audio and video content. Mindfulness meditation apps focus on building awareness and clarity, whereas transcendental meditation apps take a more traditional approach, teaching mantra-based meditation. Self-driving meditation technology is still in development, with companies exploring the integration of artificial intelligence and biometric tracking. This tech aims to personalize meditation techniques and optimize the meditation experience, making it easier for users to achieve their goals.

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Meditation Software Market Analysis, by Application:

  • 0–5 Years
  • 6–12 Years
  • 13–18 Years
  • 19 Years and Above

Meditation software is used for different age groups in different ways. For 0-5 years, it can help with sleep and relaxation. For 6-12 years, it can aid in managing stress and anxiety, improving focus and concentration. For 13-18 years, it can be used to develop emotional intelligence and build resilience. For 19 years and above, it can help with stress reduction, anxiety, and depression management. The fastest-growing segment in terms of revenue is the 19 years and above age group, as the software is increasingly being used as a tool for mental health management, stress relief, and mindfulness practices. Meditation software helps users develop healthier habits and become more self-aware, leading to better overall well-being.

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Meditation Software Industry Growth Analysis, by Geography:

  • North America:
  • Europe:
    • Germany
    • France
    • U.K.
    • Italy
    • Russia
  • Asia-Pacific:
    • China
    • Japan
    • South Korea
    • India
    • Australia
    • China Taiwan
    • Indonesia
    • Thailand
    • Malaysia
  • Latin America:
    • Mexico
    • Brazil
    • Argentina Korea
    • Colombia
  • Middle East & Africa:
    • Turkey
    • Saudi
    • Arabia
    • UAE
    • Korea

The global meditation software market is expected to grow in the regions of North America, Asia-Pacific (APAC), Europe, the United States of America (USA), and China. The increasing demand and popularity of meditation practices, awareness about mental health issues, and the availability of advanced technologies are the major driving factors behind this growth. North America is expected to dominate the market due to the presence of key industry players, increased adoption of meditation practices, and rising mental health issues. APAC is expected to show significant growth due to increasing digitalization, rising disposable incomes, and increasing awareness about mental health in emerging economies such as China and India. The market share percent valuation is expected to be dominated by North America with an estimated 35% share, while APAC is expected to have the fastest growth rate with an estimated share of 25% by 2025.

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Key Question Covered in this Meditation Software Market Research Report

1. What is the Meditation Software Market research report?

2. What are the key factors driving the growth of the Meditation Software Market?

3. What are the market challenges faced by the Meditation Software Market and how are they being addressed?

4. Who are the major players in the Meditation Software Market and what are their business strategies?

5. What are the market trends and opportunities in the Meditation Software Market?

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To view the original version on Prime PR Wire visit The Meditation Software market's market size is projected to grow at a 5% CAGR from 2023-2030 and this report provide analysis of its market challenges, sales volume, share, and forecast research.

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