Getting Started

  • Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chair
  • Close your eyes and tune into the breath or another point of focus to be fully present
  • Relax your body—loosen your shoulders, unclench your jaw, and soften your brows

Mindful Meditation to Find Your Most Energetic Breath

When we think of meditation, we generally view it as a calming practice; one associated with relieving stress, feeling more at ease, evoking a sense of relaxation and mindfulness. And yes, while it does cultivate all those cozy, low-key feelings, it can also boost your energy, even if you don’t feel like you’re doing much in the moment.

The secret is diaphragmatic breathing, also known as abdominal or belly breathing. As you breathe in deeply, the amount of oxygen delivered to your body gets picked up by your blood cells to make the energy your cells need to get the blood flowing. Get your healthy dose of chill and alertness through this diaphragmatic breathing meditation.

This meditation is also a part of Verywell Mind’s 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library.

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With this year’s Tokyo Marathon happening this weekend, many runners will likely be inspired to run a faster marathon. Those who have already done one (or maybe even a few) will know running a marathon has a significant toll on your body; however, some less-known training tips might help you get closer to your dream marathon PB.

The most important thing, of course, is not to go wild! Instead, gradually integrate the below tips into your training routine. Prioritise consistency and be patient with yourself. Getting better at any sport isn’t a linear process, and if you experience any dips in your motivation or physical improvement, switch things up a bit to get out of that rut.

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Getting a prostate cancer diagnosis and going through treatment options and decisions can be overwhelming, but there are ways to help target stress when you feel those racing thoughts coming on.

As a veteran, talking to a mental health professional regularly is important, especially when going through cancer, but there are things you can do on your own to give your body and mind a pause when needed.

Dr. Kysa Christie, a clinical psychologist in the hematology and oncology clinic at the West Los Angeles VA Healthcare Center, shared a simple exercise with SurvivorNet that can be used as an easy tool to help manage anxiety.

How Can ‘Belly Breathing’ Help Stress

“So when people are feeling anxious, nervous, a little emotionally overwhelmed, there’s a few strategies that take less than a minute that you can do,” Dr. Christie explains. “One of my favorites is belly breathing, so kind of putting one hand on your belly, one hand on your chest, let your shoulders relax, and if you’re standing, kind of really notice where your feet are touching the ground. If you’re sitting, notice where your butt and legs are connected with the chair, sink in for a second.”

“The belly breathing is designed to, as you breathe in, your hand should lift up a little bit like a balloon, and as you breathe out, your hand goes down. As that balloon deflates, what that’s doing is giving your body a chance to reset,” Dr. Christie says.

“So when we’re nervous, when we’re scared, we tend to breathe from our chest, and those breaths tend to be more shallow,” she continues. “So if you’ve got one hand on your chest, one hand on your belly, you can notice where is this breath coming from and try and breathe from your belly.”

“Let that lower hand rise and then let it fall. If you notice it’s coming from your chest, these more shallow breaths. Just again, try and focus your attention, bringing your attention to your belly, where your hand is, and breathing in, and then breathing out.”

So essentially, performing this belly breathing exercise can help curb those thoughts, bringing an awareness to your breath and also the visual element of the balloon can be helpful, aligning your body and mind.

If the anxiety you’re feeling is at a level where this is not helpful for you, you can try another exercise.

“Sometimes if your thoughts are racing so much, it can also be helpful to do some grounding exercises, and that’s a way of getting your mind kind of focused on the present rather than wherever it’s racing off to,” Dr. Christie says. “So you might think, okay, let me come up with 20 sports teams and I’m just going to sit here and rattle ’em off. Give yourself a minute or two to do that. Then let me come up with 20 different things I see in this room.”

“Again, it’s a way of getting your mind here where you are in the room, rather than the worries that are starting to carry those thoughts away,” Dr. Christie adds.

Ready to try out some more meditation practices? Start with the below simple, guided meditation.

A guided meditation for the SurvivorNet community. 

Learn more about SurvivorNet’s rigorous medical review process.

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Getting a prostate cancer diagnosis and going through treatment options can be overwhelming, but there are certain ways to help control any negative or racing thoughts coming on by using grounding exercises, or certain techniques to stay in the present.

Dr. Kysa Christie, a clinical psychologist in the hematology and oncology clinic at the West Los Angeles VA Healthcare Center, shared a simple grounding exercise with SurvivorNet that can be used as an easy go-to tool to help manage anxiety.

If your thoughts are racing or you’re feeling “anxious, nervous, a little emotionally overwhelmed,” it can be “helpful to do some grounding exercises,” Dr. Christie tells SurvivorNet, explaining that it’s a way of getting your mind “focused on the present rather than wherever it’s racing off to.”

Simple Grounding Exercises

There are many simple ways to go about this that can have real benefits, according to Dr. Christie. “You might think, okay, let me come up with 20 sports teams and I’m just going to sit here and rattle ’em off. Give yourself a minute or two to do that,” she says. “Then let me come up with 20 different things I see in this room.”

“Again, it’s a way of getting your mind here where you are in the room, rather than the worries that are starting to carry those thoughts away,” Dr. Christie adds.

Elsewhere in the interview, she also shared a simple breathing exercise.

“One of my favorites is belly breathing, so kind of putting one hand on your belly, one hand on your chest, let your shoulders relax, and if you’re standing, kind of really notice where your feet are touching the ground,” Dr. Christie says. “If you’re sitting, notice where your butt and legs are connected with the chair, sink in for a second.”

“The belly breathing is designed to, as you breathe in, your hand should lift up a little bit like a balloon, and as you breathe out, your hand goes down. As that balloon deflates, what that’s doing is giving your body a chance to reset,” Dr. Christie explains.

Dr. Christie explains how/when to try ‘belly breathing.’

“So when we’re nervous, when we’re scared, we tend to breathe from our chest, and those breaths tend to be more shallow,” she continues. “So if you’ve got one hand on your chest, one hand on your belly, you can notice where is this breath coming from and try and breathe from your belly.”

“Let that lower hand rise and then let it fall. If you notice it’s coming from your chest, these more shallow breaths. Just again, try and focus your attention, bringing your attention to your belly, where your hand is, and breathing in, and then breathing out.”

Learn more about SurvivorNet’s rigorous medical review process.

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A recent study conducted by the Christian Medical College, Vellore, suggests that Indians recovering from COVID-19 encounter more severe lung issues compared to their European and Chinese counterparts. The study indicates that these persistent symptoms might endure for up to a year in certain cases, while others may face lasting impairment in lung function.

As reported by India Times, Dr. Suranjit Chaterjee, senior consultant of internal medicine at Indraprastha Apollo Hospital, New Delhi, (not affiliated with the study) said, “Based on the available evidence, long Covid may manifest even in individuals who experienced mild COVID-19 episodes. Symptoms tend to improve with appropriate therapy and medications.”

Regarded as the first of its kind study for Indians

This research underscores that Indian patients in the study showed a higher prevalence of underlying health conditions and greater lung damage compared to Europeans and Chinese individuals. Regarded as the first of its kind for Indians, this study sheds light on the prolonged consequences of COVID-19 on lung health and overall well-being.

Another ICMR study analyzed data from 14,419 patients across 31 hospitals

According to another study conducted by the Indian Council of Medical Research (ICMR) in 2023, approximately 6.5% of hospitalized COVID-19 patients succumbed to the disease within the subsequent year. This mortality rate aligns with global data trends. The study analyzed data from 14,419 patients across 31 hospitals, spanning those hospitalized since September 2020.

These cases involved infections presumed to be caused by various coronavirus variants, including the original strain, delta, or omicron. Moreover, the study focused on outcomes among patients with moderate to severe disease, revealing that 17.1% experienced post-COVID-19 conditions such as fatigue, breathlessness, and cognitive abnormalities like brain fog and difficulty concentrating. Notably, individuals with these post-COVID-19 conditions were nearly three times more likely to succumb to the disease.

Here are 5 effective ways to take care of your lungs:

Quit Smoke: Smoking is one of the most significant risk factors for lung disease. If you smoke, quitting is the single best thing you can do for your lung health. Avoiding exposure to secondhand smoke is also crucial.

Exercise Regularly: Engaging in regular physical activity can improve lung function and capacity. Aerobic exercises like walking, swimming, and cycling are particularly beneficial for lung health.

Practice Good Posture and Breathing Techniques: Maintaining proper posture and practicing deep breathing exercises can help optimize lung function. Diaphragmatic breathing techniques, also known as belly breathing, can help strengthen the diaphragm and improve lung capacity.

Take steam and wear masks: Minimize exposure to air pollutants which can irritate the lungs and exacerbate respiratory conditions. Wear masks whenever you step outside. Practice taking steam atleast twice a day to heal your lungs from pollution or external infection.

Eat a Healthy Diet: Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can provide essential nutrients that support lung health. Foods high in antioxidants, such as berries, leafy greens, and nuts, may help protect the lungs from oxidative stress and inflammation.

Also watch: Death risk lingers till 3 months post Chikungunya infection according to Lancet study

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If you are a man who resists going to the doctor, even when you feel unwell, you’re not alone. Research shows that eight out of 10 men would rather endure an illness than seek help – and more than a third let pain get to the point of being “unbearable” – according to Bupa. But improving your health and reducing your chance of illness or injury doesn’t have to be difficult.

A new study published in the British Medical Journal (BMJ) showed that just a three per cent rise in cardio fitness decreases the chances of prostate cancer by over a third.

Speaking about the research, Dr Iqbal Malik, medical director and consultant cardiologist at OneWelbeck, says: “We can’t be certain – and this is an observational study, so it cannot ‘prove’ anything – but fit people have less inflammation in their body, better immune systems, and tend to be happier.”

So if you’re wondering how you can better look after your mental and physical wellbeing with small steps, rather than a total overhaul, experts have shared some other relatively easy tips to boost your health and fitness.

1. Move for 10 minutes

You can try to obtain a 3 per cent increase in activity, as per the study. But how does one measure something like 3 per cent? This could mean picking a fitness marker, such as heart rate, and tracking it via a device like a smartwatch. But remember this is less about the specifics and more about the message: you only need to do a little bit more than you’re currently doing to see a big benefit.

In fact, a Research Quarterly for Exercise and Sport paper found that it took just 60-119 minutes of fast-paced walking a week to see a 6 per cent rise in VO2 max [how much oxygen you use during exercise and a key marker of cardiorespiratory fitness]. At the lower end, that’s under 10 minutes of marching a day.

2. Try out something new, like rucking

Rucking – walking with a heavy rucksack in order to burn calories – counts as a form of Zone 2 cardio, defined as movement that keeps your heart rate at 60-70 per cent of its max or simply an effort that you can talk through and maintain for at least half an hour, with benefits ranging from fat burning to improved cardiovascular fitness and recovery.

“I recommend zone 2 cardio ‘carries’ such as rucking,” says Andrew Tracey, fitness coach and memberships editor at Men’s Health magazine. “It’s a great way to hit the zone for those who can’t or won’t run, and it can preserve and even build muscle mass.”

The extra benefit? It involves getting outside into fresh air and doesn’t need to be scheduled into your workout routine: if you walk to work with a heavy bag, you’re rucking.

3. Change your workspace

While men are more active than women in their leisure time, research suggests they might spend longer sitting down during the work day. It’s these long instances of sedentary behaviour that have a big impact on our health – a 2024 JAMA paper found that people who predominantly sat for work had a 16 per cent increased risk of all-cause mortality.

You don’t need to buy a treadmill pad or standing desk to help (although, they can be useful). Instead, make a movement-centric workspace: find a high surface where you can take calls standing or put essentials (like laptop chargers or headphones) away from your desk to encourage you to stand up when you need them.

Another reason for thinking more about how and where you work? “Increased scrotal temperature can impact sperm quality,” reminds Tet Yap, a consultant andrological surgeon and urologist at the Lister Fertility Clinic (part of HCA Healthcare UK). While the commonly offered solution is to limit sauna and hot tubs, more applicable advice for our regular lives is to “limit the use of laptops on your lap, as this can emit heat on the groin area.”

4. Take a booze break

While women may experience more gut issues than men, we’re continuously learning more about the role of our gut health for our overall wellbeing, in particular for immunity and mood as well as comfortable digestion.

“While many digestive health tips apply universally, men throughout all age groups consistently drink more alcohol than women, which can cause irritation, inflammation and indigestion, as well as increase the risk of oesophageal, stomach and bowel cancer,” says Dr Omer Ahmad, consultant gastroenterologist at The Princess Grace Hospital.

Just two weeks off the booze can help your microbiome restore, according to a small 2022 study in people with alcohol use dependency who abstained from drink for a fortnight and saw intestinal bacteria re-grow to a similar state of controls. In a country where 58 per cent of us have gut problems – yet 39 per cent of men drink more than the 14 units a week maximum recommended by the UK’s Chief Medical Officers – a break could make a huge difference.

5. Strengthen your bones

Osteoporosis is typically discussed with women in mind, given falling levels of oestrogen as they age, but up to 25 per cent of men can expect an osteoporotic fracture, according to research published in the journal Nature.

In the UK, men are also at a higher risk of heart disease, with one in seven likely to be diagnosed. The two problems are linked, says Dr Oliver Guttmann, a consultant cardiologist at HCA Healthcare’s The Wellington Hospital, potentially because of shared risk factors and inflammation. Weight training, particularly at high loads for a maximum of 10 reps, can help load the bones as well as the muscles.

“Calcium and vitamin D are essential for bone density too and may also help reduce the risk of cardiovascular events. Taking a holistic approach to bone health is crucial for overall heart health,” Dr Guttman adds.

6. Talk

“One of the most important things men can do is recognise the importance of just talking,” says Bear Grylls, SAS trooper and co-founder of men’s mental health app Mettle. “Talk to a friend, a colleague, a family member or a doctor.”

We know that men’s mental health is in crisis: suicide is the leading cause of death for men under the age of 50 yet men make up just 36 per cent of NHS psychological referrals.

You don’t even necessarily need to talk about your mood: simply having good social connections and support can protect against depression and mental health disorders, according to a 2022 review. “It helps to open up and share your problems as well as your goals and find people to support you in whatever your journey,” agrees Grylls.

7. Breathe

“A simple breathing pattern of inhaling for four counts, holding for four, exhaling for eight and holding for four a few times can really help down-regulate the autonomic nervous system, in turn helping to manage stress, improve sleep and sharpen focus,” says PT and founder of Pillar Wellbeing, Harry Jameson.

Tracey agrees that simply breathing can be a huge step towards better health for men: “Even just conscious attention to the breath without any special structure really can make a huge difference to your mood, focus, energy and help to mitigate discursive thought. Whenever I ‘pitch it’ to men I know would otherwise be disinterested, I tell them that integrating deep, belly breathing into their training can increase performance…”

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respiratory health exercisesrespiratory health exercises
Image Source : GOOGLE 5 respiratory health exercises for late winter

Late winter can be tough on your lungs. Cold air, Changing weather conditions, and increased exposure to viruses can all contribute to breathing difficulties and even illnesses. But fear not! By incorporating specific exercises into your routine, you can strengthen your respiratory system and improve your overall lung health. Here are 7 exercises to help you breathe easier this late winter.

Diaphragmatic breathing:

Also known as belly breathing, diaphragmatic breathing focuses on engaging the diaphragm muscle to promote deeper, more efficient breathing. To practice, lie down or sit comfortably and place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through pursed lips, gently drawing your abdomen inward. Repeat for several breaths, aiming to expand and contract your diaphragm with each breath.

Alternate nostril breathing: 

This technique can help clear congestion and improve airflow. Close your right nostril with your thumb and inhale slowly through your left nostril. Hold for a few seconds, then close your left nostril with your ring finger and exhale slowly through your right nostril. Inhale through your right nostril, hold, and exhale through your left. Repeat for 5-10 minutes.

Pursed lip breathing:

Pursed lip breathing is a simple technique that helps improve lung function and relieve shortness of breath. Start by inhaling slowly through your nose for a count of two. Then, purse your lips as if you’re about to blow out a candle and exhale slowly and evenly for a count of four. This prolonged exhalation helps keep airways open, reduces air trapping in the lungs, and promotes relaxation.

Chest physiotherapy:

Chest physiotherapy techniques, such as chest percussion and postural drainage, can help mobilize and clear excess mucus from the lungs, making breathing easier. Perform chest percussion by gently tapping on the chest with cupped hands to loosen secretions, followed by postural drainage, where you position your body to allow gravity to help drain mucus from specific lung segments. 

Chest expansion exercises: 

These gentle stretches help open up your chest cavity and improve lung capacity. Stand tall with your shoulders back and arms relaxed at your sides. Inhale deeply, feeling your chest expand. Hold for a few seconds, then exhale slowly. Repeat 5-10 times. You can also try variations like arm circles or chest stretches with your hands clasped behind your back.

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by Maleeha Beigh

Navigating the complexities of daily life reveals that managing stress often necessitates small, incremental changes rather than drastic measures. Simple practices such as deep breathing, therapeutic writing, short walks, or brief breaks can profoundly impact our mental well-being.

Stress Representational Picture

Research conducted by esteemed institutions such as Harvard and Microsoft underscores the efficacy of allocating just a few moments to oneself in managing stress. This prompts inquiry into the mechanisms underpinning this phenomenon. Why, then, does stress remain a prevalent concern when it can ostensibly be ameliorated through a handful of easily adoptable habits?

In the tapestry of our daily lives, stress often assumes the guise of an unwelcome yet inextricable companion. Yet, envision a scenario where the pathway to a more tranquil and composed existence lies within the grasp of simple actions: a deep inhalation, a moment of reflection, a stroll, or a pause amid the hustle and bustle of the day.

These uncomplicated yet profoundly effective strategies serve as a beacon of hope, facilitating a gentle transition from the tension-laden vigilance of our sympathetic nervous system to the serene repose of our parasympathetic counterpart.

Breathing: Pause, Breathe, Transform

Breathing is a pivotal tool in managing the stress response due to its unique dual control – voluntary and involuntary.

During moments of heightened stress, characterized by accelerated heart rate, elevated blood pressure, and activation of the sympathetic nervous system, the body’s ability to regulate itself is compromised. However, by consciously engaging in deep belly breathing, individuals can transition from the sympathetic to the parasympathetic system, commonly referred to as the “rest and digest” mode. This shift fosters feelings of calmness and relaxation.

Another effective technique involves the simple act of momentarily pausing and taking a three-second breath. This brief interlude from work tasks facilitates stress mitigation and provides a mental respite.

The Therapeutic Power of Writing

Psychologists recommend a simple yet profound practice: dedicating 20 to 25 minutes each day to writing about sources of distress. These may range from traumatic events to everyday conflicts with loved ones. By repeating this exercise for four consecutive days, individuals often experience a notable reduction in stress levels, despite potential initial resistance.

Extensive research supports the benefits of therapeutic writing, including decreased stress, improved sleep quality, reduced anxiety and irritability, and even enhanced academic performance. But what biological mechanisms underlie these effects and contribute to relaxation?

One key aspect of therapeutic writing is cognitive reframing, a psychological technique to challenge negative or unhelpful thoughts and replace them with more positive or adaptive ones. Initially, writing may be driven by the amygdala, the brain region associated with stress responses, resulting in an outpouring of raw emotions without organised thought. However, as individuals progress to day three or four of the exercise, a shift occurs: from the amygdala to the prefrontal cortex (PFC), responsible for executive functions such as decision-making and impulse control. This transition fosters a more strategic and organized approach to writing, often leading to insights and self-compassion as individuals process their emotions within the safe space they have created.

Walking: The Daily Habit for Better Health

While the saying “an apple a day keeps the doctor away” holds merit, the adage “a walk a day keeps the doctor away” strikes a resonant chord.

Even just a brief five-minute walk yields significant benefits. While it may seem simplistic, this daily habit positively impacts cardiovascular health, blood pressure regulation, and immune system function. Additionally, the release of endorphins during walking contributes to an improved mood and overall well-being.

Walking in the company of friends or groups offers valuable social support, mitigating feelings of isolation and stress.

Embrace Break Time for Enhanced Well-being

The efficacy of incorporating ten-minute breaks into the workday to alleviate stress and boost productivity. Even brief ten-second breaks between tasks have been shown to help manage stress when faced with consecutive work demands.

Maleeha Beigh

Navigating the complexities of daily life reveals that managing stress often necessitates small, incremental changes rather than drastic measures. Simple practices such as deep breathing, therapeutic writing, short walks, or brief breaks can profoundly impact our mental well-being. Grounded in both scientific evidence and self-compassion, these strategies offer a pathway to reclaim inner peace amid life’s chaos.

Let us recognize that it is the accumulation of these small steps that propel us toward significant strides in our journey toward health and happiness. Today, grant yourself permission to pause, breathe, and move, even if only for a few minutes. Embrace these moments of self-care as potent tools for personal transformation, as they pave the way toward a less stressed and more balanced self. Let us embark on this journey together.

(The author is a content writer specialising in ghostwriting articles, blogs, and social media posts, with expertise in LinkedIn optimisation for audience growth. Ideas are personal.)

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The ancient practice of yoga nurtures physical strength and provides a sanctuary for the mind. Let’s explore some yoga poses that can contribute to a calmer and more centred mental state.

(Isstories Editorial):- Rishikesh, Uttarakhand Feb 14, 2024 ( – Drishti Yogshala: Drishti Yogshala is yoga Alliance Certified Yoga school in rishikesh. provide certification yoga teacher training courses. 

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Which yoga poses are good for mental health?

In our fast-paced world, finding moments of tranquility and mental well-being is crucial. As we navigate the challenges of daily life, incorporating yoga into our routine can be a powerful ally in fostering mental health. The ancient practice of yoga nurtures physical strength and provides a sanctuary for the mind. Let’s explore some yoga poses that can contribute to a calmer and more centred mental state.

1. Child’s Pose (Balasana):
Begin your journey to mental serenity with Child’s Pose. This restorative pose allows you to connect with your breath and turn inward, providing a sense of security and release. The child’s pose gently stretches the hips, thighs, and ankles, promoting relaxation and easing tension.

2. Downward-Facing Dog (Adho Mukha Svanasana):
Transition into a Downward-Facing Dog to invigorate the entire body. This pose not only strengthens the arms, shoulders, and legs but also encourages blood flow to the brain, alleviating stress and enhancing mental clarity. Focus on deep, rhythmic breathing to fully embrace the calming benefits.

3. Seated Forward Bend (Paschimottanasana):
Release mental tension and cultivate introspection with the Seated Forward Bend. This pose stretches the spine and hamstrings, relieving anxiety and promoting a sense of calm. Close your eyes, surrender to the stretch, and let go of any mental clutter.

4. Tree Pose (Vrikshasana):
Balancing poses like Tree Pose not only enhances physical stability but also cultivates mental focus and concentration. Rooting down through one leg while lifting the other activates core muscles, grounding the mind in the present moment and fostering a sense of equilibrium.

5. Corpse Pose (Savasana):
Embrace the power of stillness with Corpse Pose. The final relaxation at the end of a yoga session, Savasana, allows for complete surrender. As you lie down, let go of thoughts and tensions, allowing the body and mind to absorb the benefits of your practice. Savasana is a gateway to deep relaxation and mental rejuvenation.

6. Bridge Pose (Setu Bandhasana):
Bridge Pose is a gentle backbend that not only strengthens the spine and legs but also opens the heart. By expanding the chest, this pose releases pent-up emotions and encourages a positive flow of energy. Bridge Pose is an antidote to stress, promoting emotional well-being.

7. Cat-Cow Pose (Marjaryasana-Bitilasana):
Flow through the dynamic movements of Cat-Cow Pose to promote spinal flexibility and release tension in the back, neck, and shoulders. This rhythmic sequence encourages a mind-body connection, fostering mindfulness and reducing stress. Sync your breath with each movement to amplify its calming effects.

8. Legs Up the Wall Pose (Viparita Karani):
Incorporate this gentle inversion to soothe the nervous system and improve circulation. Legs Up the Wall Pose promotes relaxation and relieves symptoms of anxiety and insomnia. As you rest in this pose, allow the mind to unwind and surrender to a sense of peace.

9. Camel Pose (Ustrasana):
Open the heart and throat with Camel Pose, a powerful backbend that encourages emotional release. By stretching the front of the body, Ustrasana invites a sense of vulnerability and acceptance, promoting mental well-being and inner strength.

10. Mindful Breathing (Pranayama):
While not a physical pose, mindful breathing through pranayama techniques is an integral part of yoga for mental health. Techniques like deep belly breathing, alternate nostril breathing (Nadi Shodhana), and ujjayi breath help calm the nervous system, reduce stress, and enhance mental clarity.

Mindful Transitions for Mental Harmony:
In addition to the physical postures, integrating mindful transitions between poses enhances the overall mental benefits of your yoga practice. Emphasize the journey between poses, savouring each movement with awareness. Transition mindfully from Downward-Facing Dog to Forward Bend, feeling the subtle shifts in your body. Cultivate a sense of mindfulness during these transitions, acknowledging the present moment and allowing mental chatter to subside. These moments of conscious movement serve as a bridge, connecting the physical and mental aspects of your practice and reinforcing the therapeutic effects yoga has on your overall well-being.

So, incorporating these yoga poses into your routine can be a transformative journey toward mental well-being. As you flow through these postures, remember that yoga is not just a physical practice; it’s a holistic approach to nurturing both the body and mind. Embrace the stillness, connect with your breath, and let the healing power of yoga guide you on the path to mental serenity.

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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.

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200 Hour Yoga Teacher Training

200 Hour Yoga Teacher Training

RISHIKESH, INDIA, UTTARAKHAND, February 8, 2024 / — In today’s fast-paced world, stress has become a prevalent issue affecting millions worldwide. Amidst this backdrop, Gyan Yog Breath, a leading yoga teacher training institute in Rishikesh, India, sheds light on the transformative power of yoga in alleviating stress and promoting overall well-being.
With its serene location nestled in the foothills of the Himalayas, Gyan Yog Breath offers an ideal setting for individuals seeking to embark on a journey of self-discovery and healing. Through its comprehensive yoga teacher training in India, Gyan Yog Breath provides participants with the tools and techniques to manage stress effectively and cultivate inner peace.

What’s a Yoga Teacher Training in India?

A yoga teacher training in India is an intensive program designed to educate individuals on various aspects of yoga, including asanas (physical postures), pranayama (breath control), meditation, philosophy, anatomy, and teaching methodology. These programs typically last for 200-500 hours and are suitable for individuals who wish to deepen their personal practice or become certified yoga instructors. These trainings provide participants with a comprehensive understanding of yoga and its principles, empowering them to share this ancient wisdom with others.

“At Gyan Yog Breath, we believe that yoga is not just a physical practice but a holistic system for harmonizing the mind, body, and spirit,” says Dr Kumar, one of the main yoga teachers at Gyan Yog Breath. “Our 200 yoga teacher training in India is designed to empower individuals with the yogic knowledge and skills to navigate life’s challenges with grace and resilience.”

Through a combination of yoga asanas, pranayama (breathwork), meditation, and yogic philosophy, participants learn to cultivate mindfulness, reduce anxiety, and promote relaxation. Daily practices are tailored to suit individuals of all levels, allowing each participant to progress at their own pace.

Furthermore, Gyan Yog Breath’s emphasis on experiential learning and practical application ensures that participants not only understand the theoretical aspects of yoga but also integrate them into their daily lives. By immersing themselves in the yogic lifestyle and embracing ancient wisdom, participants emerge from the program with a renewed sense of vitality and purpose.

200 Hour Yoga Teacher Training in India: The Ultimate Stress Reduction

The 200 Hour Yoga Teacher Training in India at Gyan Yog Breath is especially designed to help individuals reduce stress and become healthier versions of themselves. The following course modules and contents included in the yoga teacher training India program are especially helpful in reducing stress tremendously:

1. Learning Yogic Techniques (Asana): Through regular practice of yoga asanas, participants develop physical strength, flexibility, and resilience, which help to alleviate physical tension and promote relaxation.

2. Calming Breathing Techniques (Pranayama): Participants learn various pranayama techniques, such as deep belly breathing and alternate nostril breathing, which calm the nervous system, reduce stress, and enhance mental clarity.

3. Mindful Practices: The training emphasizes mindfulness techniques, such as mindful movement and mindful eating, to cultivate present-moment awareness and reduce anxiety associated with future concerns or past regrets.

4. Meditation: Daily meditation sessions provide participants with tools to quiet the mind, cultivate inner peace, and develop a deeper sense of self-awareness, helping to manage stress more effectively.

5. Philosophy of Yoga: Participants explore the philosophical teachings of yoga, including concepts like non-attachment, self-awareness, and acceptance, which offer alternative perspectives on stress and life’s challenges.

6. Yoga Nidra: Guided relaxation practices, such as yoga nidra, induce a state of deep relaxation and promote restful sleep, helping participants release accumulated tension and recharge their energy levels.

7. Emotional Blockage ® Treatment: Unique therapies offered, such as Emotional Blockage ® Treatment, help participants identify and release stored emotions and trauma, fostering emotional healing and resilience.

By integrating these holistic practices and teachings, the 200 Hour Yoga Teacher Training in India at Gyan Yog Breath offers participants a comprehensive approach to stress reduction, empowering them to cultivate greater resilience, peace, and well-being in their lives.

Besides the course contents, the serene environment of Gyan Yog Breath also provides a tranquil setting conducive to stress reduction and inner reflection.

Nutritious and freshly prepared sattvic meals nourish the body and mind, supporting overall well-being and promoting a sense of inner balance and harmony.

Gyan Yog Breath’s yoga teacher training programs offer a holistic approach to stress reduction and self-care. By combining ancient wisdom with modern science, participants are equipped with the tools to lead healthier, happier lives in today’s hectic world.

Besides the 200 Hour Yoga Teacher Training in India, Gyan Yog Breath also offers a more advanced and therapy-focused 300 Hour Yoga Teacher Training in India. This course is especially designed for yoga teachers who wish to elevate their teaching skills and fine-tune their yoga practice. Both courses can be taken sequentially as a 500 Hour Yoga Teacher Training in India as well.

Those, interested to experience the transformative power of yoga at Gyan Yog Breath and discover the path to inner peace, please visit:

Bipin Kumar
Gyan Yog Breath
+91 94103 82099
email us here
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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.

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Here are 7 tiny life hacks that will make you more confident than most people:

1. Be obsessed with doing things.

Most of the planet is obsessed with the world of illusion, hearsay, imagination, and opinion. Nothing is real here, and we can easily frighten ourselves when we spend considerable time in this space. Instead, be unreasonably biased to taking actions, even if they’re small and seemingly inconsequential.

Take note of the things that make you nervous, and immediately take small, doable steps toward these fears. Relentless action is the soothing balm to all your fears.

2. Breathe deep from your belly.

Most of our stress is locked in the hips and belly area. Why? Because humans developed a frontal tightening mechanism for protection from punches.

We release tension from this area when we lean back and breathe out. Throw in some disgraceful hip thrusts while you’re at it. This allows for freer belly breathing, a more relaxed pose, and increased confidence.

RELATED: 2 Powerful Techniques That Instantly Eliminate Stress

3. Allow confidence to find you.

Confidence isn’t so much something you reach, though you’re sure to feel more confident when you have more success. But obviously, ‘success’ is a subjective construct. Right?

True confidence needn’t be influenced by external conditions.

Confidence finds us when we chill out. What do I mean? Lack of confidence happens when we buy into thoughts about ourselves that make us feel bad. We feel terrible when we think we’re not confident and actively seek it.

Let go of these thoughts, and you’ll find your confident self rise effortlessly.

4. Avoid high GI food.

I’ve been learning a ton about high glycemic index (GI) food, which measures how much certain foods raise the blood glucose (sugar) level. When we spike our blood sugar with foods like white rice or donuts, we prompt a crash that equates to a low mood.

We can’t feel confident if our moods are up and down like a rubber ducky in rough seas. Avoid high GI (50+) foods and drinks, and cut carbs to ensure a stable state throughout the day. This is a game-changer for good vibes.

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Things To Do When You Are Frustrated: Frustration is a common feeling that we all encounter. It is a common emotional response to any opposition situation. We are also likely to feel frustrated when something doesn’t go our way. It can also be an emotional response to stress or stressful situations. Being in a constant state of frustration can cause numerous problems in life. Being frustrated all the time can affect one’s physical as well as mental well-being. Therefore, it is important to be mindful when you feel frustrated. Here are certain things you can do when you feel frustrated.

Watch the video below about ways to relieve stress and anxiety at home: 

Things To Do When You Are Frustrated

Deep Breathing

Deep breathing is a relaxation technique that may help in relieving stress and anxiety. Breathing exercises can also help in managing chronic health conditions. It is an easy way to relax and let the worries go. According to WebMD, also called belly breathing, diaphragmatic breathing, and abdominal breathing, it helps ease stress. It can also lower your blood pressure and relax tense muscles.

Assess Situation

It is always important to assess the situation that makes you feel frustrated. Think before you react to any situation. Break down the problem, think of the possible situations and control your anger.


If you feel frustrated, the best way to manage the situation is by practising exercise. Engage in exercises to release tension and boost endorphins naturally. This will help in reducing frustration levels and help in relieving stress and anxiety.


Things To Do When You Are Frustrated (Image Credits: Canva)

Our mind is constantly working and keeps us engaged with thoughts and feelings. Therefore, make it a habit to write in your diary in the morning before leaving home for school, university or work. Keeping a journal can help you become more aware of your feelings amidst the chaos of the world. It makes you more self-aware and confident and increases self-love.


Meditation is considered complementary medicine for the mind and body. Meditation can induce deep relaxation and a calm mind. During meditation, you focus your attention and eliminate the cluttered thoughts that can clog your mind and cause stress.

Chanting Holy Mantras

According to religious beliefs, chanting the sacred mantras of the gods can be very beneficial in reducing stress and promoting a healthy body. Many mantras are chanted for protection, healing, overcoming fear and relieving stress. Chanting mantras is a powerful yoga technique that releases tension and promotes a sense of harmony.


(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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WHEN IT COMES to orgasms, you really can’t have too much of a good thing. While some people with a clitoris are able to have multiple orgasms fairly easily, it tends to be a bit trickier for the penis-owning population, thanks to that pesky refractory period that happens after you ejaculate.

When ejaculation happens, “the parasympathetic nervous system shuts down as the body relaxes,” explains Dr. Lee Phillips, Ed.D, a psychotherapist and certified sex and couples therapist. “The brain also releases serotonin, which also causes relaxation.” This can make getting hard again straight away—and therefore, having multiple orgasms—a less-than-easy feat.

But did you know that orgasm and ejaculation are two different bodily functions? While they usually function in tandem, an orgasm is actually the release of tension at the height of the sexual response, which then (usually) triggers ejaculation, which in turn induces that refractory period where you can’t get hard.

If only there were ways to orgasm without ejaculating, right?

Oh, wait. There are!

Experts have identified various ways for cisgender men to orgasm multiple times in a row, including through non-ejaculatory multiple orgasm (NEMO) and prostate orgasms. It just takes practice. (Lucky for you, that practice involves masturbation, so this’ll probably be the most fun homework you’ve ever had.)

An added bonus: learning to have multiple orgasms can benefit everyone involved in your sex life.

In this multi-orgasmic practice, there may not be a big ‘ol’ visual finish every time, but the pleasure can be extraordinary. Basically, you begin building your capacity for having orgasms without ejaculation.

Are you intrigued? Let’s break down how you can begin on your multi-orgasmic journey. Because pleasure is the measure and we all deserve to maximise it.

Understanding the Refractory Period—and What It Means for Multiple Orgasms

What makes multiple orgasms difficult for cis men? The refractory period. Once ejaculation happens, the brain and body go into a rest period. Your penis needs time to recoup before it’s up and running for more.

Your body and brain essentially become numb to sexual stimuli for a hot minute. “It is often called the resolution stage of the sexual response system because, after orgasm, the penis returns to a flaccid state and the level of interest in sex usually goes from intense to virtually non-existent,” Phillips says.

This may be annoying, but Philips says that after a certain amount of time, it’ll definitely become possible to get aroused again. Each person’s refractory period depends on their specific body, age, and other life factors. Everyone is different. Research has shown the refractory period can last for a few minutes, hours, or even days.

But what if we just did away with the refractory period altogether in order to join our vulva-owning pals and get on the multi-orgasm train?

Enter: non-ejaculatory orgasms.

Non-Ejaculatory Multiple Orgasms (NEMO)

As we’ve mentioned, we tend to equate penile orgasms with ejaculation, but that’s not exactly the case.

“The orgasm is the part of the sexual experience that happens between two and seven seconds before ejaculation,” Ava Cadell, Ph.D., a Los Angeles sexologist explained to GQ. “It combines an increase in full-body sensitivity, quickening of breath, and a flood of sensations through the scrotum and penis.

“Ejaculation is the final step of stimulation and involves the release of semen, as well as the neurotransmitters that will send the body into ‘rest and recovery mode,’ or the refractory period.”

While it’s virtually impossible for men to have multiple ejaculatory orgasms with no refractory period, you can climax several times in a row if you don’t release any semen. The technique is known as non-ejaculatory multiple orgasm, or NEMO, and involves strengthening your pelvic floor.

What do non-ejaculatory orgasms feel like?

If you think non-ejaculatory orgasms will feel different from regular orgasms, you’re right—so remember to lower your expectations just a little.

“You can’t expect for each small orgasm to feel like your usual orgasms,” says Jonathan Stegall, M.D., founder and president of the Center for Advanced Medicine in Atlanta. “They’ll be less in intensity, but for some men, having several small orgasms is actually preferable to having one big one.”

How can I have multiple non-ejaculatory orgasms?

Strengthen those PC muscles.

As we mentioned earlier, having multiple non-ejaculatory orgasms is all about controlling your pelvic floor.

“While some men experience multiple orgasms accidentally, others can learn to invite such a reaction,” says sexologist Yvonne K. Fulbright.

You can do this with Kegel exercises, which strengthen the pelvic floor muscles and your ability to control orgasmic and ejaculatory responses in the heat of the moment, she says. Your pubococcygeus (PC) muscle—which stretches from the pubic bone to the tailbone—controls ejaculation. If you can keep yourself from ejaculating after an orgasm, you’ll be more likely to skip the refractory period and orgasm again—and again, and again.

To perform Kegel exercises, you want to contract the PC muscle as you would when you control the flow of urine as you’re peeing. You can practice Kegels anywhere—like contracting the muscle for 10 seconds while sitting in your car.

Suppress ejaculation while masturbating.

“In studies of men who claim to be multi-orgasmic, researchers have found that some guys just seem to come by it naturally, whereas others have taught themselves to have multiple orgasms,” explains Dr. Justin Lehmiller, a research fellow at the Kinsey Institute and author Tell Me What You Want. The men who taught themselves how to be multi-orgasmic did so “by engaging in a lot of masturbatory practice in which they would get to the brink of orgasm, but then prevent ejaculation from occurring, such as by squeezing the penis.”

The key is to get as close as possible to the “point of no return” without actually reaching it. Relationship guru Dan Savage popularised that term, and it refers to when you reach a point either during sex or masturbation when ejaculation is inevitable. No amount of holding off, pressure, or Kegel squeezes will prevent emission.

When practicing how to become multi-orgasmic, it’s necessary to familiarise yourself with your own point of no return and to not cross it. “With enough practice and exercise, these men said that they were ultimately able to have several orgasms when they have sex, with their last one being an ejaculatory orgasm,” Lehmiller says.

Try a different position.

If you have a hard time delaying gratification, switching positions during sex can help you control ejaculation and erection.

Sex therapist Jane Greer suggests trying a sex position where you’re easily able “to stand up and pull out before you ejaculate.” (May we recommend any of these?) “That way, you can tighten your muscles right before the point of ejaculation so you can experience orgasm without ejaculation.”

Focus on your breath.

Bedroom Sex

Lesbian couple lies in bed together, covered with a duvet while their legs are entwined

In The Multi-Orgasmic Man: Sexual Secrets Every Man Should Know, authors Mantak Chia and Douglas Abrams dedicate a large portion of their book to the importance of breathing.

Deep “belly breathing” or “diaphragm breathing” is a key to mitigating ejaculation, explain the authors. When you get close to ejaculating, your breath rate sharply increases as you take short and shallow breaths. This, in turn, also increases your heart rate. Slowing down both will help you better control ejaculating.

To practice belly breathing, sit on a chair with your back straight. Relax your shoulders and place your hands on your stomach. Inhale deeply through your nose, and feel your stomach expand. Your chest should not move. Each breath should last for at least three seconds. Get in the habit of doing this type of breathing daily. You can do it at work, while crossing the street, and (especially) when you find yourself stressed. The goal is for belly breathing to become your normal style of breathing.

Now, when you’re in the bedroom, you’ll notice both your breath and heart rate increase. This is when you really want to engage in belly breathing to help slow down your breathing and postpone ejaculation.

Prostate Orgasms

One of the best ways to experience multiple Os without ejaculation? Getting the prostate involved. (Aka: The p-spot). The goal is to have a prostate orgasm (or anal orgasm), a unique and satisfying sensation that doesn’t necessarily involve penile ejaculation. In fact, some penis-owners can have a prostate orgasm without even being hard.

If you want to climax multiple times in one sex session, you can combine prostate and penile orgasms—or just have multiple prostate orgasms!

How can I stimulate my prostate for a multiple orgasmic experience?

Start by yourself.

Taylor Sparks, an intimacy educator and founder of, tells us that the best way to begin this journey is on your own. “This way you have immediate information about what you like/dislike without the need for instructing someone else or concerns about comfort, making the process simpler and more effective.” We have to get to know how our bodies respond before we bring in partners.

Relax the anus.

In order to do any sort of penetration, you have to be fully relaxed. Breathe into your body and bring awareness to the anal opening. Practice relaxing it. When you’re ready to insert a finger, go really, really slowly. Anal play requires patience.

Always use lube.

Lube is your best friend. Do not even think about penetration without a high-quality lubricant. Phillips suggests using a silicone lubricant, as it has a lot more staying power.

Locate the prostate.

The prostate is a walnut-sized gland that you can feel through the front wall of your rectum (toward your belly button), about two inches in. Massage it with your finger and see kinds of pressure and patterns feel good. Head here for more detailed instructions on prostate massage.

Use a prostate stimulator.

Try incorporating prostate stimulation using a small toy designed for the prostate such as the Aneros Tempo. “Explore the toy’s placement within the rectum and employ a rocking motion with your wrist joint to apply pressure to the prostate on the front wall.”

Get the penis involved.

Once you have the prostate stim down pat, you can involve the penis. “If you stroke the penis, it can be even more intense,” Phillips says. He suggests taking advantage of prostate toys in tandem with penis stimulation, to really up the sensation. “Tease the prostate with the dildo in a circular motion and edge the penis.”

Just be sure you’re using those deep belly breaths in order to avoid going over the edge. Well, until you’re ready, anyway.

Practice, practice, practice.

If you want to master prostate stimulation, you have to make it a regular part of your masturbation routine.

One More Multiple Orgasm Tip: Check Your T-Levels

Maybe you don’t want to have multiple non-ejaculatory orgasms, but just want to shorten your refractory period. In that case, make sure you have optimal testosterone levels—it’ll make your orgasms better, too.

“Low T is often thought of as an older man’s problem, but I see it in a significant portion of men in their 20s, 30s, and 40s,” Stegall says.

Even if your sex drive isn’t particularly low, Stegall advises guys over 30 to get their T-levels checked with a blood test by a doctor who specialises in anti-aging medicine and hormone replacement therapy. FYI, normal testosterone levels are between 300 and 1,000 nanograms per decilitre of blood.

Signs of low T include fatigue, decreased libido, fat gain, difficulty gaining muscle, mental fogginess, and depression.

“If a lot of guys in their 20s and 30s are honest with themselves, they’re probably dealing with at least some of these issues,” Stegall says.

Low testosterone can be boosted naturally by eating a diet high in proteins and healthy fats, sleeping eight hours a night, and by lifting weights three to six times per week.

This article originally appeared on Mens Health U.S


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A doctor who specializes in anti-aging said he starts every day with a simple 10-minute morning routine that combines multiple science-based strategies for a longer, healthier life.

Dr. Kien Vuu, a triple-board certified physician with a focus on performance and longevity, said that there are five categories or “pillars” of health: physical, mental, emotional, social, and purpose.

While it may seem overwhelming to try to juggle all of them, you incorporate each aspect into daily healthy habits that take just a few minutes at a time.

“Every moment in life, we have an opportunity to make a choice in how we show up,” he told Business Insider.

Vuu said his morning routine checks off several categories for boosting longevity, with exercise, stress-relieving breathwork, and a short meditation to improve mental and emotional health. The 10-minute routine can help you get a head start on your day, stay focused and energized, and help extend your lifespan all at once.

The day starts with a big glass of water and some sunshine

Vuu said his first step on waking up is to drink between eight to 16 ounces of water, with added lemon and electrolytes or mineral salt (such as pink Himalayan salt or Celtic sea salt, which you can find at grocery stores and have more trace elements like calcium and magnesium than regular table salt). Doing so helps to restore hydration and adds a boost of nutrients.

He also makes an effort to get direct sunlight on his skin and face in the morning, which can help support the body’s natural sleep-wake cycles to support consistent energy levels.

He does a five minute exercise routine with qigong and burpees

Next, Vuu said he gets energized for the day ahead with a quick routine based on qigong, a practice of gentle, mindful exercise that originates in traditional Chinese medicine. The two movements he recommends are:

  • Qigong hops: Raise your shoulders up and then let them drop down, allowing your whole body to bounce as though you’re on a trampoline

  • Qigong twists: Keeping your arms relaxed, twist from side to side, allowing your hands to swing and gently slap against your chest as you rotate. Repeat, this time letting your hands slap against your thighs with each twist.

He ends with a round of 10 to 15 burpees, providing a burst of high-intensity training.

Evidence suggests that short periods of exercise, particularly movements that raise your heart rate, can improve focus and help stave off the negative health effects of being sedentary.

“It’s building energy,” Vuu said. “Just five minutes is enough to get the energy going.”

A few minutes of breathwork help set the tone for the day

After exercise, Vuu said he sets aside two to three minutes to practice breathing techniques that can help enhance focus and relieve stress.

There are a variety of deep breathing strategies you can try — the simplest is to inhale through your nose for four seconds, hold for seven seconds, and exhale for eight seconds.

Vuu also shared an energizing morning breathwork practice on his Vimeo channel. Here’s what he suggests:

  • Inhale through the nose, focusing on “belly breathing” and inflating the abdomen.

  • Without exhaling, immediately inhale through the nose again, this time bringing air into the chest.

  • Exhale through the mouth.

  • Repeat for 10 cycles, then do the same pattern at double speed.


  • Take a deep breath through the nose, engaging all the muscles of your body, and hold for 10 to 15 seconds.

  • Exhale through the mouth, then pause for 30 seconds, focusing on a few key words you want to embody for the day ahead. Examples include connection, calm, focus, or joy.

  • End with a final deep breath in, holding for 10 to 15 seconds and releasing.

  • Repeat twice for a total of three rounds.

He ends his morning routine with a short gratitude meditation

Vuu said meditation is a regular part of his routine, particularly exercises that emphasize gratitude. He said that he was initially skeptical of gratitude exercises, instead focusing on the next achievement or milestone instead of what he already had.

“I didn’t pay attention to gratitude at all until my mid 30s. I felt like I needed more to feel more worthy,” Vuu said.

Gratitude meditation can be as simple as taking one minute to focus on things in your life that you’re grateful for, which Vuu said causes changes in the body and brain that can boost health and longevity. For instance, evidence suggests gratitude releases feel-good hormones like oxytocin that help reduce blood pressure and regulate other measures of physical (and mental) health.

“Every time we feel gratitude, there’s a biochemical response that has anti-inflammatory benefits,” he said.

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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.

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In a world where respiratory health is paramount, nurturing your lungs through yoga can be a game-changer. Whether you’re a seasoned yogi or a beginner, these yoga asanas are specifically designed to enhance lung capacity, promote deep breathing, and foster overall respiratory well-being.

Deep Belly Breathing (Diaphragmatic Breathing): Begin your practice with deep belly breathing. In a comfortable seated position, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to expand. Exhale slowly through pursed lips, feeling your abdomen contract. This simple yet effective exercise encourages diaphragmatic breathing, enhancing lung capacity.

Mountain Pose (Tadasana): Stand tall with feet hip-width apart, arms by your sides. Inhale deeply, raising your arms overhead, palms facing each other. Extend through your fingertips while grounding through your feet. This elongation promotes better posture and encourages deeper, more controlled breathing.

Extended Triangle Pose (Trikonasana): From a standing position, step your feet wide apart. Turn your right foot out and extend your arms parallel to the floor. Reach towards your right foot while keeping your chest open. This asana expands the chest, stretching the intercostal muscles and facilitating improved lung function.

Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and place your feet hip-width apart. Inhale as you lift your hips towards the ceiling, interlocking your fingers beneath you. This pose opens up the chest and strengthens the respiratory muscles, supporting increased lung capacity.

Cobra Pose (Bhujangasana): Begin by lying on your stomach, hands beneath your shoulders. Inhale, lifting your chest off the mat while keeping your lower body grounded. Cobra pose expands the chest, strengthens the back muscles, and encourages deep inhalation.

Child’s Pose (Balasana): Kneel on the mat, sit back on your heels, and extend your arms forward. Rest your forehead on the mat. Child’s pose allows your back to expand as you breathe deeply into your lungs, promoting relaxation and improved respiratory function.

Pranayama – Alternate Nostril Breathing (Nadi Shodhana): Sit comfortably, using your thumb and ring finger to alternate closing off one nostril at a time. Inhale deeply through one nostril, then exhale through the other. This pranayama technique helps balance the flow of breath between the two lungs, enhancing overall lung capacity.

Conclusion: Inhale, Exhale, Thrive

Integrating these yoga asanas into your routine can significantly contribute to improving lung capacity and respiratory health. As you move through these poses, focus on the rhythm of your breath, cultivating a deeper connection with your respiratory system. Embrace the transformative power of yoga to breathe easier, promote lung efficiency, and enhance your overall well-being.

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7 breathing exercises that work like medicine for the mind

by Jaya Pathak

Breathing exercises stand as a powerful form of exercise, designed to enhance the overall efficiency of lung function. While their primary focus lies in optimizing respiratory health, these exercises extend their benefits beyond the lungs. By offering a deliberate and mindful approach to breathing, they become essential tools for promoting relaxation, reducing stress, and fostering a holistic connection between the breath and overall well-being.

In just a few moments of focused breath, these exercises unlock the potential for improved physical and mental harmony, making them a valuable addition to daily wellness routines.

The practice of breathing exercises extends a myriad of benefits, profoundly impacting both physical and mental well-being. One of the primary advantages lies in the regulation of the body’s stress response. Through intentional, conscious breathing, individuals can alleviate feelings of anxiety and induce a state of relaxation. This is achieved by activating the parasympathetic nervous system, counteracting the often overactive “fight-or-flight” response.

Furthermore, the influence of focused breathing extends to cognitive functions. Deep, deliberate breaths increase the oxygen supply to the brain, resulting in improved concentration, enhanced clarity of thought, and overall cognitive function. The physiological benefits are not confined to mental realms alone; these breathing exercises contribute to the reduction of blood pressure, alleviation of muscle tension, and the promotion of respiratory health.

Incorporating breathing exercises into daily routines emerges as a potent strategy for stress management, mindfulness cultivation, and the development of self-awareness. By forging a connection with the breath, individuals navigate stressors more effectively, fostering a sense of calm amidst life’s challenges.

This mindful engagement with the breath not only promotes a heightened state of presence but also anchors individuals in the current moment, ultimately contributing to an enriched sense of overall well-being. Embracing the art of conscious breathing becomes a transformative journey towards holistic health—nurturing the body, mind, and spirit.

Embark on a transformative journey as we delve into a diverse array of breathing exercises, unlocking a spectrum of benefits for your well-being. Whether your goal is stress relief, mental clarity, or a profound self-connection, these exercises provide a potent toolset to harness the transformative power of your breath. Keep in mind the breath’s four essential components – inhale, pause, exhale, and another pause – as we explore how these exercises skillfully manipulate these elements to bring about positive changes in your physical and mental states.

Here presenting 7 breathing exercises that works like a medicine for your body and mind and helps to reduce stress as well: –

01. Deep belly breathing:-

Deep belly breathing, commonly known as diaphragmatic breathing, emerges as a potent practice with multifaceted benefits for both physical and mental well-being. Regular engagement with this technique unfolds a cascade of advantages, including heightened relaxation, optimized respiratory function, sharpened focus, and an enriched sense of the mind-body connection.

Executing deep belly breathing necessitates finding a comfortable position, whether seated or reclined, and placing one hand on the abdomen and the other on the chest. The process unfolds with a deliberate and unhurried inhalation through the nose, fostering the ascent of the abdomen as the lungs are gently filled with air.

Subsequently, a measured exhalation through the mouth ensues, accompanied by the subtle descent of the abdomen. This rhythmic sequence is seamlessly reiterated, emphasizing the cultivation of breath deep into the diaphragm rather than succumbing to shallow chest breathing. As practitioners consistently embrace this mindful technique, they stand to reap the rewards of a calmer, more harmonized state, unveiling the potential for profound well-being in both body and mind.

02. Box breathing:-

Box breathing, a mindful and structured technique, stands as a formidable practice renowned for its diverse array of benefits on both the physical and mental realms. Regular engagement in this rhythmic breathing exercise emerges as a transformative tool, effectively diminishing stress, enhancing mental clarity, regulating emotions, fortifying resilience, and fostering improved sleep patterns.

The beauty of box breathing lies in its ability to instill a sense of calmness, sharpened focus, and emotional well-being, rendering it invaluable for attaining relaxation, mental clarity, and equilibrium in the midst of the hustle and bustle of everyday life.

This method encapsulates a sequence of four equal stages, each contributing to the overall efficacy of the practice: inhalation, breath-holding, exhalation, and another breath-holding interval. The process unfolds deliberately and harmoniously: inhaling slowly through the nose for a measured count of four, pausing to hold the breath for an equal count of four, exhaling through the mouth for the same count, and once more pausing to hold the breath for a count of four.

This symmetrical cycle is gracefully repeated several times, transforming the act of breathing into a purposeful and meditative endeavor. As practitioners immerse themselves in the rhythmic flow of box breathing, they open doors to a realm of serenity, resilience, and mental equilibrium.

03. Counting breath:-

Engaging in the rhythmic practice of counting breaths serves as a profound gateway to mindfulness, concentration, and a serene state of relaxation. This technique, grounded in the principles of redirecting attention to the present moment and harmonizing it with the rhythmic cadence of one’s breath, unfolds as a powerful method for cultivating self-awareness, alleviating stress, and nurturing an inner sense of calm.

To embark on the journey of counting breaths, first, find a comfortable position that allows for focused attention. Begin with a few natural breaths, tuning in to the gentle rise and fall of your chest. Once in a state of readiness, initiate the practice by mentally counting each breath. Inhale slowly and, in the silence of your mind, count “one.” Without a pause, gracefully exhale, maintaining the seamless flow of awareness. Following the exhale, proceed to the next inhalation, counting “two.”

Continue this rhythmic progression, ascending up to the count of ten. Upon reaching ten, gently reset the count, initiating a new cycle. Should distractions arise, gracefully guide your focus back to the counting, recommencing the sequence from the beginning at “one.” This cyclical practice offers a sanctuary of mindfulness, where the rhythmic dance of breath and count becomes a transformative journey into the present, fostering clarity, serenity, and an enriched state of being.

04. Noting breath:-

In the gentle embrace of noting breath, the journey of mindfulness unfolds, weaving together a tapestry of self-awareness, tranquillity, and heightened connection to the present moment. This practice, an artful marriage of focused observation and breath, stands as a testament to its transformative power in managing distractions, alleviating stress, and nurturing a profound mind-body alliance.

To embark on the journey of noting breath, find a quiet space and assume a comfortable seated position. Direct your attention to the natural ebb and flow of your breath, allowing the inhalations and exhalations to unfold effortlessly. Without introducing pauses, accompany each breath with a simple word or phrase, such as “in” and “out” or “rising” and “falling.” This intentional noting serves as a gentle anchor, grounding your awareness in the rhythmic dance of your breath. Should the mind wander, the act of noting becomes a compassionate guide, steering your attention back to the present moment.

As each breath is adorned with a whispered note, the symphony of mindfulness resonates, fostering a sanctuary where distractions dissipate, stress surrenders, and a harmonious connection between mind and body blossoms. In the art of noting breath, one discovers a refuge of tranquility, where each inhalation and exhalation becomes a cherished dialogue with the essence of now.

05. 4-7-8 breathing:-

In the rhythmic cadence of 4-7-8 breathing, a profound dance unfolds between breath and relaxation, offering a sanctuary for the weary soul seeking repose. This breathing technique, a harmonious symphony of inhalations and exhalations, stands as a beacon for those navigating the realms of stress management, improved sleep, and overall well-being

To commence the practice of 4-7-8 breathing, usher yourself into a moment of serenity by closing your eyes. Inhale delicately through your nostrils, embracing the soft whispers of air for a tranquil count of four. As the breath gently cradles your essence, transition into a moment of suspended grace, holding the breath in an embrace that lasts seven counts. Then, exhale with deliberate ease through parted lips, releasing the breath in a melodic exhale that extends for the rhythmic count of eight.

The alchemy of 4-7-8 unfolds in this cycle, a seamless repetition that weaves a tapestry of calmness and balance. Repeat this enchanting sequence three more times, allowing each breath to become a tender companion guiding you toward a sanctuary of tranquillity. In the gentle embrace of 4-7-8 breathing, the autonomic nervous system finds equilibrium, heart rate harmonizes, and the symphony of relaxation ensues, unveiling a pathway to serenity and a renewed sense of well-being.

06. Equal breathing:-

In the gentle ebb and flow of equal breathing, a serene dance unfolds, inviting a harmonious symphony of balance and tranquillity into the realm of the breath. This rhythmic practice, akin to the gentle sway of a pendulum, orchestrates a union between inhalation and exhalation, crafting a sacred space for the mind and body to find equilibrium.

Seated in comfort, embark on the journey of equal breathing, an intentional rhythm that mirrors the cadence of serenity. Inhale through the delicate passage of your nostrils, allowing the breath to unfold like the petals of a blooming flower, counting the beats of four. As the breath tenderly embraces your essence, exhale with the same deliberate grace, releasing the breath to the rhythmic count of four.

This symmetrical dance between inhalation and exhalation becomes a gentle lullaby for the mind, a melody that harmonizes stress, fosters clarity, and bestows a serene ambiance upon your being. Beyond its tranquilizing effects, equal breathing extends an invitation to savour each breath intentionally, fostering a cadence that nourishes respiratory health and contributes to an overall sense of well-being.

As you embark on this rhythmic journey, let the soothing rhythm of equal breathing be your guide, leading you to a sanctuary of balance and calm within the gentle embrace of each breath.

07. Alternate nostril breathing:-

Alternate nostril breathing, a serene dance of inhalation and exhalation, invites a sense of equilibrium into the intricate tapestry of breath. This ancient yogic practice, known as Nadi Shodhana, gracefully intertwines the flow of breath between the left and right nostrils, ushering in a symphony of balance for both mind and body.

As you settle into a comfortable seated posture, embark on this rhythmic journey by closing your right nostril with the gentle touch of your right thumb. Inhale tenderly through the left nostril, allowing the breath to weave a path through the channels of the left hemisphere of your brain. At the pinnacle of inhalation, gracefully seal your left nostril with the caress of your ring finger, releasing the right nostril. Exhale with serenity through the right, releasing the breath in a gentle cascade.

The dance continues as you inhale through the right nostril, guided by the subtle energy of the right hemisphere. Pause, delicately sealing the right nostril with your thumb, and release the left nostril. Exhale, allowing the breath to gracefully exit through the left. This rhythmic exchange unfolds, each inhalation and exhalation seamlessly balancing the ebb and flow of energy.

Beyond its harmonizing effects, alternate nostril breathing emerges as a conduit for mental clarity, stress reduction, and a tranquil repose of the nervous system. Embrace the gentle oscillation between nostrils, and with each cycle, witness the profound union of breath and balance weaving a tapestry of serenity within.

In conclusion, the key to unlocking the myriad benefits of these breathing exercises lies in embracing a pace that resonates with your own comfort. As you embark on this journey of mindful breathwork, remember that these practices are not about perfection but about finding tranquility in your unique rhythm.

Regular integration of these exercises into your routine becomes a powerful ally in fostering a pervasive sense of calm and relaxation throughout your daily life. With each intentional breath, you create a sanctuary of peace within, a refuge that awaits your return in moments of stress or contemplation. May these practices become a cherished ritual, guiding you towards a harmonious union of breath and well-being.

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Gastroenterologists have revealed the exercises they do to help ensure a healthy digestive system.

The exercises we perform can have a huge impact on our gut. And if we don’t do enough, it can cause a range of difficult symptoms.

“Exercise in general is good for the mind and body, including the gastrointestinal system. Being sedentary can lead to a variety of gastrointestinal issues [including] constipation, hemorrhoids, excess weight gain and is seldom a good bet,” James H. Tabibian, a gastroenterologist at Adventist Health Glendale, told Newsweek.

Regular exercise has a positive effect on the gut microbiomes in the body, which helps healthy digestion. Being too sedentary can also cause a slow transit of food through the gastrointestinal tract. This leads to constipation and reflux. Constipation occurs when a person generally has fewer than three bowel movements a week, according to Mayo Clinic. It’s very common and can be caused by various factors. One of the main ones is a lack of exercise.

So what are the best exercises you can do to avoid this?

“Both cardio and exercises that combine mindfulness (such as yoga) help bloating first by helping the gastrointestinal tract more and second by raising the threshold for discomfort and helping with overall wellbeing,” Toufic Kachaamy, interventional program specialist, chief of medicine and director of gastroenterology and endoscopy, at the City of Hope in Phoenix, told Newsweek.

Yoga poses
Stock photo shows people doing yoga poses. Yoga is one form of exercise that can help maintain a healthy gut.

Exercises that help the gut do not have to be intense, experts say. In fact, gentle breathing exercises can do wonders for uncomfortable digestive symptoms like bloating.

Vincent Ho, a clinical academic gastroenterologist at Western Sydney University, who also goes by the Gut Doctor online has one particular exercise that works well.

“One of the most effective exercises for the gut is diaphragmatic breathing exercises. This is a type of deep breathing technique also known as belly breathing,” Ho said. “There are a number of variations of the technique but essentially they all revolve around the stomach rather than the chest moving with breathing. In diaphragmatic breathing exercises, we’re focusing on paying attention to each breath and this actually helps to relax the mind and reduce stress. But importantly it’s been shown to reduce gut symptoms such as abdominal discomfort, bloating, urgency and constipation. It’s a great exercise but does take a bit of time to get experienced with it.”

Other than exercise, incorporating certain things into your diet is a sure way of keeping digestive problems at bay.

Experts previously told Newsweek that fast food is always best avoided, as it generally contains ingredients that can mess with the digestive system if consumed too regularly.

“I tend to avoid burgers and chips as these are high in processed and animal-derived fats which can lead to higher numbers of gut bacteria that can be more harmful to the gut,” Ho said.

He also advices avoiding FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are all carbohydrates that are hard to absorb into the small intestine. FODMAP foods include dairy, and wheat-based products such as bread, cereal, and crackers.

Cutting these out can have a hugely beneficial effect when trying to avoid uncomfortable symptoms like bloating.

Do you have a tip on a science story that Newsweek should be covering? Do you have a question about the digestive system? Let us know via [email protected].