Breathing Labs
Home
How To Start
Products
Breathing+ Package
Toys Package
Q&A
Login
20Feb

From floatation tanks and hyperbaric oxygen chambers, a WH writer puts them to the test…

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on From floatation tanks and hyperbaric oxygen chambers, a WH writer puts them to the test…

I’ve always been a bit highly strung; a self-confessed workaholic attached to my phone and laptop far more than I should be with two young children. Then there was the recent family bereavement that completely floored me, highlighting how little time I spend just pausing.

Having experienced anxiety in the past, I know I never want to go back there. The answer? Some self-imposed switch-off time, and as a health and beauty journalist, there was a wellness trend making itself known in my inbox that felt tailor-made for me. Here's what happened when I spent a month trying them all.

Hyperbaric Oxygen Therapy (HBOT)

I visited The Body Lab. Cost: £120 for one hour

What is it? This uses atmospheric pressure to increase your oxygen intake and speed up the body’s healing process, delivering oxygen-rich plasma to damaged tissue. While the FDA has approved HBOT to treat a number of conditions, including non-healing wounds and carbon monoxide poisoning, clinical trials for other conditions, such as COVID-19, are “highly promising” but ongoing. American actor Jeremy Renner, who had a near-fatal snowplough accident last year, shared his twice-daily oxygen therapy on social media. Ronaldo and Tiger Woods also commit to regular sessions and Justin Bieber revealed in his docuseries Seasons, that a large part of his anxiety management has been the use of hyperbaric chambers. With all this in mind, my interest was piqued enough to give it a go.

What it involves: There was a moment, just before the lid of the large coffin-shaped chamber closed over my prostrate body and the bolts slid into place, when I thought… screw this. The staff member shutting me in later admitted he’d had a few people act on the impulse to bolt. Inside, I found an internal panel with three setting options: 1.1 ATA (ATA being the term used to measure atmospheric pressure), 1.2 ATA and 1.3 ATA. I worked my way up to 1.3, and once the initial ear popping had eased off, I managed to relax enough to read a few chapters of my book. But it was always in the back of my mind that exiting the chamber wasn’t instant, and would require a staff member to be alerted via the internal intercom.

Verdict: I left the chamber feeling more buoyant than I expected after an hour of isolation; a rush of elation that I’d managed to swallow my fear and last the full hour? Possibly. As with all the treatments I tried, multiple sessions are recommended for optimum results, but until I’ve tackled a specific concern or injury with regular sessions, I’m not right the person to justifying such a significant cost.

Full-Body Cryotherapy

I visited The Body Lab. Cost: £75 for 3 minutes

What is it? A tate-of-the-art cryo chamber is powered by liquid nitrogen that is at a teeth-chattering -110°C. As you step inside, your body’s ‘fight or flight’ mechanism is triggered, causing blood to rush to your vital organs. Inflammation in the muscles is supressed, and blood flows back to the rest of the body oxygenated and nutrient-rich, making it a go-to for professional athletes requiring quick recovery between training sessions. While more research is needed (as with all the “therapies” I tried), studies indicate that extreme (but brief) cold exposure can also assist with the alleviation of mood disorders (alongside conventional medical treatment) such as anxiety and depression, firing off endorphins (the happy hormone) in the brain.


What it involves: I hate being cold. I’m a three-layers-in-the-middle-of-summer kind of girl, so how I talked myself into stepping inside a giant freezer with hardly any clothes on is beyond me. When I say freezer. It was the longest three minutes of my life. By the end of it I was doing a comedy dance to keep warm and trying to physically brush the painful cold sensation from my skin.

Verdict: there’s no denying the rush it gives you. I spent the rest of the day feeling energised, invigorated and, strangely, not in the least bit cold. While people swear by a daily cold shower or ice water plunge, dry, cryogenically cooled air that’s gradually lowered is a more “pleasant” experience than sudden immersion in icy water, which requires a longer time to achieve the same results due to the “warmer” water temp, and can leave joints feeling stiff. It’s also worth remembering that cryotherapy is always (or should always) be supervised by a member of staff, whereas the temptation to ice plunge at home alone could be seen as dangerous. In terms of the results, there’s no proof that one is better than the other, but I would justify investing in regular sessions if I was a serious gym enthusiast or athlete in training.

Neuro-relaxation

I visited Remedi London. Cost: £50 for 30 minutes

What is it? Designed to help with a host of health concerns, including mental health and insomnia, this “cognitive trainer” increases alpha and theta waves in the brain, triggering the secretion of “happy hormones” such as serotonin, and activating the calm-inducing parasympathetic nervous system (a one-month study found it reduced the blood pressure and improved the sleep quality of nurses during the pandemic).


What it involves: After a pint of coffee and a morning of meetings, I was convinced the Rebalance Impulse (also referred to as “as a neuro-relaxation machine”), would do nothing to take the edge off my wired-as-you-like state. After entering a small, dark room and settling on a curved, cushioned bed (in the same position astronauts take off, apparently), a soothing American voice took me through a range of relaxation techniques and exercises. The chromatherapy (that’s the light show) consisted of a round lamp of oscillating multicoloured lights that pulsed satisfyingly in time with the guided breathing. While the lights were visually arresting, chromatherapy is based on the idea that colours create an electrical impulse in our brain, which stimulates positive hormonal and biochemical processes within our body. Scientific studies are limited, but at the very least, it’s believed to “benefit people because of its harmony with nature.”

The verdict: The session lasted 30 minutes, but I fell asleep about halfway through (despite the caffeine spike). It essentially hacks all your senses to improve your brain’s ability to switch off – something I have never managed to achieve during my numerous attempts at meditation. Afterwards, I felt like I’d had the best power nap of my life; recharged and positive, and wishing I could bring the bed home with me and adopt some nightly neuro-meditation. For anyone who is struggling to switch off their busy brain but finds meditation impossible, I would highly recommend this “machine-assisted” approach.

Floatation Therapy

I visited The Float Spa. Cost: £40 for 1 x 30 minutes

What is it? In an age of multi screens and over stimulation, these sci-fi looking pods (filled with warm water and 500kg of Epsom salts) allow you to float weightlessly with no sight (unless you prefer to keep the dim blue light on), no touch, and no sound. A clinical study based on a seven-week floatation program found the subjects’ stress, depression, anxiety, and pain were significantly decreased (with optimism and sleep quality significantly increased).


What it involves: Most of us will never know what it feels like to float in space, but I imagine this is as close as it gets. The ear plugs provided are essential - water trickling into my ears would have ruined the entire experience. The water is shallow, so you never feel out of your depth, and you can leave the tank within seconds simply by pushing on the lid. I kept having to consciously un-tense my neck, a natural response to being submerged in water with your face so close to the surface, but after a while I managed to master the art of total relaxation.

Verdict: Did my busy brain continue to chatter throughout my hour-long float? Of course it did, but dramatically less so by the time I re-entered the real world, feeling serenely calm and cosseted.

Infrared Sauna

I visited The Float Spa. Cost:£40 for 1 x 30 minutes

What is it? If you're not a fan of hot-as-the-sun saunas, sit tight. The heat generated by infrared is believed to penetrate human tissue better than the warmed air of traditional saunas, dilating blood vessels and boosting circulation to treat anything from pain relief to a boosted immune system.

What it involves: It takes a lot for me to break a sweat, and at such a comfortable heat I assumed I wouldn’t during my half-an-hour session. Wrong! I came out dripping, which seems to corroborate the theory that infrared light allows a more intense and detoxifying sweat at a much more bearable temperature. My little heated hut came with Bluetooth to connect my choice of music, and I even got the option to add some drops of eucalyptus oil to a pot of water to reap the respiratory benefits.

Verdict: I usually step out of a traditional sauna feeling dizzy, dehydrated and drained, but this was an entirely different feeling. Rather than wanting to curl up and sleep, I felt ready to tackle the rest of my day’s to-do list with vigour - a feeling worth every penny, in this bedraggled mum’s books.

Sealed in self-care: My verdict

It’s not lost on me that with the wellness industry worth an estimated at $5.6 trillion, marketing will have us think we need to throw money at sealed-in subscriptions to feel good again. And let’s face it, they’re not cheap. So, is wellness reserved for the well off? I’m lucky enough to live by the sea, the other side of me flanked by miles of lush, green countryside, and the benefits I experienced from my bout of sensory deprivation makes me think I should go back to basics; leave my phone at home and go on a regular walk that will cost me nothing.

While alternative wellness practices are a way of life for many cultures around the world - from Finnish saunas and Turkish Hammams to the mind-quietening practice of meditation in countries such as India - it appears the western world, namely the US and Europe, are becoming late adopters via these modern-day, technology-driven upgrades. Ironic, considering the worsening mental health crisis has been linked to smartphones and social media, but in a world where we run our lives so sufficiently via apps, who’s to say manufactured sensory deprivation isn’t the future of mental and physical health management? I will treat myself to a little float and infrared sauna every now and then, but a mix of money and location makes the others a one-off experiment… for now. When I win millions on the lottery, you will mostly find me in a deeply meditative state (or freezing my tits off) in the wing of my mansion reserved for pods, tanks and chambers (not the sexy kind).

Source link

Tags:
12Feb

The Power of Diaphragmatic Breathing for Stress Reduction and Anxiety Management

Posted by: admin Categories: PREVENTION & WELLBEING
Comments Off on The Power of Diaphragmatic Breathing for Stress Reduction and Anxiety Management

In today’s fast-paced world, stress and anxiety have become pervasive issues affecting millions of people. While there are various coping mechanisms, one simple and effective method that often gets overlooked is diaphragmatic breathing. It’s a mindful breathing technique that can be practiced anytime, anywhere, and has been scientifically proven to lower stress and reduce feelings of anxiety.

Understanding Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a specific type of deep breathing involving the diaphragm, a large muscle located between the chest and abdomen. When you breathe using your diaphragm, you allow maximum oxygen intake, which can help to reduce stress, promote relaxation, and even improve lung function.

How Diaphragmatic Breathing Helps

Practicing diaphragmatic breathing can induce a relaxation response, slowing your heart rate and lowering your blood pressure. It can help to quieten the mind, making it particularly useful during high-stress situations like watching a big game or facing a tough deadline at work. This breathing technique can also aid in managing grief, trauma, and emotional issues, making it a powerful tool for maintaining mental health.

Additional Benefits of Diaphragmatic Breathing

Aside from stress relief, diaphragmatic breathing has other health benefits. It strengthens the diaphragm, improves lung function, and can even enhance sports performance. It’s also beneficial for people dealing with chronic pain and respiratory issues. Furthermore, some studies link it to improving immune function, showcasing the expansive benefits of this simple practice.

How to Practice Diaphragmatic Breathing

Learning diaphragmatic breathing is simple. Here are the basic steps:

  1. Sit comfortably, keeping your shoulders relaxed.
  2. Place one hand on your chest and the other on your abdomen.
  3. Take a slow, deep breath in through your nose, allowing your abdomen to rise as much as it can.
  4. Breathe out slowly through your mouth or nose, letting your abdomen fall naturally.
  5. Repeat this process for several minutes or until you start to feel relaxed.

Remember, consistency is key when it comes to diaphragmatic breathing. Incorporating it into your daily routine can yield significant benefits over time.

Additional Resources for Learning Diaphragmatic Breathing

If you want to learn more about diaphragmatic breathing and other breathing techniques, there are various resources available. You can take courses, attend workshops or retreats, or use apps like Breathwrk. Books such as ‘Just Breathe’ by Dan Brulé also provide a wealth of information on breathing techniques for health and wellbeing.

In conclusion, diaphragmatic breathing is a simple yet powerful tool for managing stress, anxiety, and promoting overall health. It’s easy to learn, free to practice, and can be done just about anywhere. So the next time you find yourself in a stressful situation, take a moment to breathe deeply and mindfully. You might be surprised at the difference it makes.

Source link

Tags:
6Feb

4-7-8 Breathing Technique for Stress and Anxiety Management

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on 4-7-8 Breathing Technique for Stress and Anxiety Management

Stress and anxiety are common mental health issues affecting millions around the globe. In today’s fast-paced world, where stressors often come from multiple sources, it’s essential to have strategies to cope. One such strategy is controlled breathing techniques, such as the 4-7-8 breathing method, which has been shown to help manage emotions, promote relaxation, and relieve stress and anxiety.

The 4-7-8 Breathing Technique

The 4-7-8 breathing technique is a simple yet effective method for calming the nervous system. It involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique can be practiced anywhere at any time, making it an accessible tool for stress management. It’s particularly useful for high-stress events like sports games or exams, where tension can run high and the ability to remain calm can significantly impact performance.

While many anecdotal reports vouch for the effectiveness of the 4-7-8 technique in enhancing mental health and reducing stress, it’s important to note that clinical research support is somewhat limited. That said, it’s not a type of meditation but can certainly be incorporated into a meditation routine for added benefits.

Other Breathing Exercises for Stress Management

Aside from the 4-7-8 technique, there are several other breathing exercises that can help manage stress and anxiety. These include the muscle tension technique, belly breathing exercise, breath counting method, balloon technique, and focus on your breathing method. Each of these exercises has its unique approach and benefits, so it’s worth trying out different methods to find the one that best suits you.

One important aspect common to most of these techniques is the emphasis on exhaling longer than inhaling. This approach helps activate the body’s relaxation response, leading to a sense of calm and well-being.

The Role of Breathing Techniques in Mental Well-being

Breathing techniques play a crucial role in mental well-being. Regularly practicing these techniques can improve respiratory function, lower cortisol levels (the stress hormone), promote better blood circulation, and improve sleep. All these factors contribute to stress relief and anxiety management, enhancing overall mental health.

Healthcare professionals and wellness guides on platforms like Carepatron can teach and implement these breathing techniques with their patients, further solidifying their role in mental health care. These professionals can provide guidance and support, ensuring that the techniques are practiced correctly for maximum benefit.

In conclusion, the 4-7-8 breathing technique, along with other controlled breathing exercises, offers a simple and effective way to manage stress and anxiety. They can be practiced anywhere, anytime, and can be a valuable addition to your mental health toolkit. So, the next time you find your stress levels rising, remember to take a deep breath and let these techniques guide you towards relaxation and calm.

Source link

Tags:
24Jan

Mental Health Lou to host free workshops at Louisville libraries

Posted by: admin Categories: PREVENTION & WELLBEING
Comments Off on Mental Health Lou to host free workshops at Louisville libraries

play

For those feeling overwhelmed in the Louisville area, who may need some extra support navigating those stressful day-to-day interactions, these workshops just might be exactly what you need.

Mental Health Lou, a Louisville mental health organization, is kicking off its Mind-Body Wellness Series in March, including 40 free workshops at ten library locations in the area.

What topics will the workshops discuss?

Mental Health Lou has four workshops planned, each with a unique topic. The duration of each workshop is about one hour, with the same topics to be discussed at different library locations. The workshops are as follows:

Workshop 1: Exploring Emotion Processing Through Journaling

The first workshop, focused on journaling, is interactive and highlights benefits, techniques, exercises for processing emotions, and common challenges seen in the journaling process.

According to a news release from Mental Health Lou, “Journaling provides a safe and private space to explore thoughts and feelings, helping to gain insight and clarity.”

Workshop 2: Breathing Skills for Anxiety Reduction

The second workshop focuses on stress and anxiety management through breathing exercises. Attendees will learn about the connection between breath, the nervous system and anxiety.

Participants will learn breathwork techniques, including belly breathing, as well as how to incorporate it day-to-day, with the goal of preserving a sense of calm and peace.

Workshop 3: The Power of Sleep for Emotional Resilience

The third workshop focuses on the importance of sleep for one’s mental and emotional health. “Sleep plays a crucial role in emotional well-being and resilience,” said the release. “Participants will learn about the relationship between sleep and emotions, and how to optimize their sleep habits for better mental health.”

The workshop will discuss the sleep cycle and stages of sleep, the importance of sleep for emotional processing and regulation, strategies for sleep hygiene and a sleep-conducive environment, and the impact of technology, stress and more on sleep quality.

Workshop 4: Embodiment Practices for Anxiety Reduction

The final workshop is dedicated to anxiety reduction through mindfulness and grounding techniques. “Being present in your body is a powerful way to reduce anxiety and connect with your emotions," according to the news release. "This workshop will guide participants through somatic and mindfulness practices to cultivate a deeper connection with their physical selves.”

Key topics of discussion include grounding techniques in the present moment, mindfulness exercises based around breath and bodily sensations, the role of such techniques in anxiety reduction and emotional regulation, and ways to integrate the practices into real life.

Louisville Free Public Library locations

The mental health workshops will take place at a variety of library locations in the city including:

Report: Tennessee ranks among top child suicide rates nationwide

Mental Health Lou workshop schedule

Workshop 1: Journaling

  • March 5: 2 to 3 p.m. at Northeast.
  • March 5: 2 to 3 p.m. at Shively.
  • March 7: 3 to 4 p.m. at Crescent Hill.
  • March 7: 6:30 to 7:30 p.m. at Bon Air.
  • April 4: 6 to 7 p.m. at St. Matthews.
  • April 6: 2 to 3 p.m. at Shawnee.
  • April 8: 6 to 7 p.m. at Main.
  • April 9: 6 to 7 p.m. at Western.
  • May 7: 2 to 3 p.m. at Fairdale.
  • May 11: 10 to 11 a.m. at Southwest.

Workshop 2: Breathing

  • March 12: 2 to 3 p.m. at Northeast.
  • March 12: 2 to 3 p.m. at Shively.
  • March 14: 3 to 4 p.m. at Crescent Hill.
  • March 14: 6:30 to 7:30 p.m. at Bon Air.
  • April 11: 6 to 7 p.m. at St. Matthews.
  • April 13: 2 to 3 p.m. at Shawnee.
  • April 15: 6 to 7 p.m. at Main.
  • April 16: 6 to 7 p.m. at Western.
  • May 14: 2 to 3 p.m. at Fairdale.
  • May 18: 10 to 11 a.m. at Southwest.

Others are reading: How to spot mental health struggles in your child and help resolve them

Workshop 3: Sleep

  • March 19: 2 to 3 p.m. at Northeast.
  • March 19: 2 to 3 p.m. at Shively.
  • March 21: 3 to 4 p.m. at Crescent Hill.
  • March 21: 6:30 to 7:30 p.m. at Bon Air.
  • April 18: 6 to 7 p.m. at St. Matthews.
  • April 20: 2 to 3 p.m. at Shawnee.
  • April 22: 6 to 7 p.m. at Main.
  • April 23: 6 to 7 p.m. at Western.
  • May 21: 2 to 3 p.m. at Fairdale.
  • May 25: 10 to 11 a.m. at Southwest.

Workshop 4: Embodiment

  • March 26: 2 to 3 p.m. at Northeast.
  • March 26: 2 to 3 p.m. at Shively.
  • March 28: 3 to 4 p.m. at Crescent Hill.
  • March 28: 6:30 to 7:30 p.m. at Bon Air.
  • April 24: 6 to 7 p.m. at St. Matthews.
  • April 27: 2 to 3 p.m. at Shawnee.
  • April 29: 6 to 7 p.m. at Main.
  • April 30: 6 to 7 p.m. at Western.
  • May 28: 2 to 3 p.m. at Fairdale.
  • June 1: 10 to 11 a.m. at Southwest.

Source link

Tags:
3Jan

An Effective Tool for Anxiety Management

Posted by: admin Categories: PREVENTION & WELLBEING
Comments Off on An Effective Tool for Anxiety Management

Harnessing the Power of Breathing Exercises in Managing Anxiety

Anxiety disorders, impacting up to 30% of adults globally, have been found manageable using various coping mechanisms, including breathing exercises. These exercises, when complemented with counseling and other treatments, can aid in reducing symptoms such as mood disturbances and elevated heart and respiratory rates.

Demystifying Breathing Techniques for Anxiety

Breathing techniques like box breathing, cyclic sighing, deep breathing, alternate nostril breathing, humming breathing, 4-7-8 breathing, pursed lip breathing, resonance breathing, and lion’s breath have emerged as effective tools to manage anxiety.

Box breathing is a four-part cycle involving inhalation, holding, exhalation, and holding. It can be practiced irrespective of the environment and reduces stress and tension. Cyclic sighing focuses on extended exhalations to engage the parasympathetic nervous system, promoting calmness and relaxation. Deep breathing utilizes the diaphragm to alleviate feelings of anxiety and stress.

Exploring Other Breathing Techniques

Alternate nostril breathing, known to improve attention and lower blood pressure, is another effective technique. Humming breathing, which combines slow breathing with a humming sound during exhalation, contributes to immediate stress relief. The 4-7-8 technique necessitates a specific rhythm of breathing and holding the breath, providing instant calm.

Pursed lip breathing can alleviate shortness of breath and enhance relaxation, while resonance breathing is practiced at a slow rate to decrease stress and blood pressure. Lastly, lion’s breath, which mirrors a lion’s roar for a more forceful exhalation, is also employed to manage anxiety.

Caveats and Considerations

While breathing exercises are generally safe, individuals experiencing significant anxiety should engage healthcare professionals for additional coping strategies and treatment plans. Exercise, sufficient sleep, a nutritious diet, and mindfulness-based practices such as meditation are recommended for maintaining optimal mental health. Supportive relationships and pursuing hobbies can further bolster feelings of well-being, contributing to anxiety management.

Source link

Tags:
19Dec

Mindfulness Meditation Found Effective in Easing Anxiety, Research Suggests

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on Mindfulness Meditation Found Effective in Easing Anxiety, Research Suggests

Bhubaneswar, Dec 19:  In a recent study, researchers shed light on the prevalence of anxiety disorders, affecting over 40 million adults in the United States last year. While situational anxiety is common, chronic anxiety poses a significant threat to daily life, work, and relationships. Anxiety, often described as uncontrollable worry about future threats, can have adverse effects on overall well-being.

The study underscores the potential of mindfulness meditation as a powerful tool to combat anxiety. Mindfulness involves intense awareness of the present moment without judgment, offering relief comparable to medication for some individuals, according to recent findings. Training the brain with mindfulness techniques can empower individuals to overcome persistent worries and fears.

The brain's role as the body's control center is emphasized, influencing emotions, thoughts, and bodily functions. Anxiety, an advanced form of worry, evolves into a constant worst-case scenario, draining emotional energy. Techniques and principles for brain training are highlighted as effective tools in anxiety management.

Practical advice includes deep breathing exercises to calm the mind and maintaining an open posture during panic attacks. Moreover, the impact of sugar consumption on anxiety is emphasized, recommending protein intake or water consumption as alternatives to sugary snacks.

As anxiety continues to be a prevalent mental health concern, these research-backed strategies offer hope and practical solutions for individuals seeking relief from this pervasive condition.

Read Health & Wellness News

Source link

Tags:
1Dec

Calm My Anxious Mind – New Trader U

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on Calm My Anxious Mind – New Trader U

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.

Conclusion

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.

Source link

Tags:
24Oct

Simple finger-tapping technique eases anxiety in minutes – ARAB TIMES

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on Simple finger-tapping technique eases anxiety in minutes – ARAB TIMES

This post has been read 56 times!

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.



Source link

Tags:
20Oct

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

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on Boston-based XRHealth Sends VR Headsets to Israeli Hospitals for Mental Health Support

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.

Sources:
– XRHealth announces deployment of hundreds of VR headsets to Israeli hospitals – www.vrroom.buzz/vr-news/health-fitness/xrhealth-deploys-vr-headsets-israeli-hospitals
– XRHealth – www.xr.health/

Source link

Tags:
18Oct

10 Benefits Of Surya Namaskar For Mental Health

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on 10 Benefits Of Surya Namaskar For Mental Health





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



Find Out More









Source link

Tags:
29Sep

15 mindfulness practices for a calmer life

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on 15 mindfulness practices for a calmer life

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, Dmdutta.com

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

Source link

Tags:
15Sep

8 Yoga Asanas And Meditation Techniques To Manage Panic Attacks | Health News

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on 8 Yoga Asanas And Meditation Techniques To Manage Panic Attacks | Health News

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."

Source link

Tags:
7Sep

Enhancing Physical and Mental Well-Being through Breathwork

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on Enhancing Physical and Mental Well-Being through Breathwork

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.

Sources:
– 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

Source link

Tags:
7Sep

Know About The Role Of Pranayama In Yoga, And How It Benefits Body And Mind

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on Know About The Role Of Pranayama In Yoga, And How It Benefits Body And Mind

⁩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. 

Source link

Tags:
5Sep

Breathe slower and cycle faster: energy saving tips to optimise your breathing

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on Breathe slower and cycle faster: energy saving tips to optimise your breathing

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. 



Source link

Tags:
5Sep

How to Measure Respiratory Rate With Apple Watch

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on How to Measure Respiratory Rate With Apple Watch

how-to-measure-respiratory-rate-with-apple-watch

Source: Sea.mashable.com

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.

Conclusion

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.

FAQs

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.

Source link

Tags:
16Aug

This Company Has Built A Breathing Wearable Set To Disrupt A $10 Billion Market

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on This Company Has Built A Breathing Wearable Set To Disrupt A $10 Billion Market

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.”

Funding

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.”

Source link

Tags:
16Aug

Combatting Anxiety: Effective Strategies for Reducing its Negative Effects

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on Combatting Anxiety: Effective Strategies for Reducing its Negative Effects

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.

  2. Regular exercise:

    3. 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.

  3. Healthy and balanced diet:

    4. 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.

  4. Stress and time management:

    5. 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.

  5. Social support and therapy:

    6. 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!



Source link

Tags:
10Aug

Coping Skills and Resources for Anxiety

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on Coping Skills and Resources for Anxiety

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 (therapistaid.com)

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 (988lifeline.org)

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.

Source link

Tags:
6Aug

How to manage anxiety? Symptoms and treatments for anxiety

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on How to manage anxiety? Symptoms and treatments for anxiety

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.

Summary

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



Source link

Tags: