Discover the transformative power of self-control is strength. calmness is mastery. you – tymoff

Self-manage is power, and tranquility is mastery. In a world that constantly bombards us with distractions and challenges, the capability to exercise self-control and hold calmness turns into an essential ability. It is thru those characteristics that we will navigate lifestyles America and downs with grace and resilience. This article explores the significance of strength of will and calmness, their blessings, and how they can synergistically remodel our lives.


Self-manipulate is the ability to regulate and manipulate our thoughts, feelings, and actions. It is the strength that allows us to resist temptations, postpone gratification, and make clever picks. On the other hand, calmness refers to a state of internal quiet amidst external pressures and chaos. It is the mastery that permits us to stay composed, focused, and targeted.

Self-Control is Strength. Calmness is Mastery. You - Tymoff

The Power of Self-Control

Self-manipulate as a Strength

Self-control is a fundamental energy that helps us conquer impulsive behaviors and make selections aligned with our long-term desires. It empowers us to break unfastened from unfavorable behavior, together with procrastination, overeating, or immoderate use of technology. By workout willpower, we benefit from extra management over our lives and create fantastic behavior that leads to achievement.

Benefits of Self-Control

The blessings of willpower make bigger diverse components of existence. It complements our productivity with the aid of minimizing distractions and improving our potential to live targeted on critical obligations. It promotes better bodily and mental health by permitting us to make healthier alternatives and manage stress correctly. Moreover, the strength of will strengthens our relationships by allowing us to reply thoughtfully rather than react impulsively.

Strategies for Developing Self-Control

Developing self-discipline requires exercise and discipline. One powerful method is to set clear goals and create actionable plans to obtain them. Breaking large goals into smaller, potential steps helps preserve motivation and decreases the chance of feeling crushed. Additionally, cultivating self-consciousness and practicing mindfulness can decorate our potential to recognize triggers and exercise strength of will in challenging situations.

The Mastery of Calmness

Calmness as a Form of Mastery

Calmness is an artwork of getting to know our emotions and maintaining a tranquil kingdom of mind. It is the capacity to remain composed even in the face of adversity or uncertainty. By cultivating calmness, we benefit from intellectual clarity, emotional balance, and an extended potential to address hard situations with equanimity.

Benefits of Calmness

The benefits of cultivating calmness are manifold. It reduces pressure and anxiety, improving our usual properly-being. Calmness permits us to approach troubles with a clear mind, leading to greater rational selection-making and effective hassle-solving. It enhances our verbal exchange talents, as we can specify ourselves frivolously and assertively without succumbing to anger or frustration. Moreover, calmness fosters higher relationships, because it creates an ecosystem of understanding, empathy, and mutual appreciation.

Self-Control is Strength. Calmness is Mastery. You - Tymoff

Techniques for Cultivating Calmness

Cultivating calmness calls for practice and the adoption of numerous techniques. One effective technique is deep breathing, which enables alter our coronary heart charge and induces a country of relaxation. Taking normal breaks and engaging in sports that convey joy and peace, inclusive of meditation, yoga, or spending time in nature, can also promote calmness. Additionally, reframing our minds and that specializes in positive aspects can assist shift our mindset from strain to tranquility.


Self-manage and calmness are crucial characteristics that empower individuals to navigate existence’s challenges with power and composure. By growing willpower, we advantage of electricity to withstand temptations, make sensible alternatives, and create superb behavior. Cultivating calmness lets us master our feelings, maintain intellectual clarity, and method conditions with tranquility. Together, the strength of will and quietness creates a powerful synergy that complements selection-making, promotes personal growth, and strengthens relationships.

In an international that frequently prioritizes instantaneous gratification and regular stimulation, the cultivation of willpower and tranquility will become even extra crucial. By incorporating practical techniques into our day-by-day lives, inclusive of placing clean intentions, practicing self-focus, and coping with stress efficaciously, we will step by step broaden these features and revel in their transformative electricity.

Remember, the journey toward self-discipline and calmness is particular to each individual. Embrace the system, rejoice in small victories, and be patient with yourself. Over time, as you reinforce your self-discipline and domesticate calmness, you’ll discover a newfound sense of power, resilience, and mastery.


1. Can anyone develop self-discipline and tranquility?

 Yes, certainly. Self-manage and calmness are features that may be cultivated via practice, area, and self-awareness. It may also require time and effort, however with steady determination, all people can develop these empowering trends.

2. How can self-control and calmness gain my personal and expert life? 

Self-control and calmness have several benefits. They decorate your choice-making abilities, enhance your productivity and attention, reduce strain and tension, foster higher relationships, and promote private growth and self-development. In the professional sphere, those qualities are pretty valued as they make contributions to effective management, battle resolution, and usual fulfillment.

three. What are a few effective strategies for handling pressure and cultivating calmness? 

There are numerous strategies you may contain into your habit to manipulate pressure and cultivate calmness. Deep breathing exercises, meditation, carrying out bodily activity, practicing mindfulness, spending time in nature, and pursuing sports that deliver pleasure and relaxation are all effective strategies.

four. Can the strength of will and calmness be applied to unique situations, consisting as coping with anger or overcoming cravings? 

Absolutely. Self-control and calmness may be applied to various situations, such as dealing with anger and overcoming cravings. By practicing self-cognizance and using particular techniques such as cognitive reframing, rest strategies, and redirecting your focus, you may effectively control and overcome these demanding situations.

5. How long does it take to increase self-control and tranquility? 

The time it takes to broaden the strength of mind and calmness varies for every character. It is a non-stop process that calls for constant effort and practice. Small changes and improvements can be observed distinctly fast, however, developing those characteristics as enduring trends might also take months or maybe years. The secret is to stay committed and patient for the duration of the adventure.

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Anxiety is a widespread mental health condition that affects millions of people worldwide. Anxiety is a normal reaction to stress, but when it becomes excessive and chronic, it can have a substantial influence on a person’s everyday life. Anxiety can be accompanied by physical symptoms such as rapid heartbeat, shortness of breath, shaking, and insomnia. Identifying early signs and symptoms of anxiety is critical for effective intervention and management in order to seek proper treatment and avoid the problem from worsening.

Symptoms can disrupt daily activities such as job performance, schoolwork, and relationships. Anxiety disorders are classified into different kinds, including generalised anxiety disorder, panic disorder, social anxiety disorder, and phobia-related disorders.

Early Signs and Symptoms of Anxiety 

Excessive worry

Uncontrollable and persistent anxiety about many aspects of life, such as employment, health, or relationships.


Restlessness is defined as feeling continually on edge, having difficulty relaxing, and having a sense of approaching danger.


The ability to become easily upset, to have a low tolerance for annoyance, and to experience heightened sensitivity.

Difficulty in Concentrating

Having difficulty focusing on tasks, having memory lapses, and feeling mentally overloaded.

Physical Symptoms

Increased heart rate, perspiration, shaking, disorientation, migraines, and stomach discomfort are all physical symptoms.

Sleep Disturbances

Sleep disturbances include insomnia, trouble falling or staying asleep, and restless sleep.

Coping Strategies for Anxiety

Seek Help: Share your feelings and worries with trusted friends, family, or mental health specialists.

Healthy Living: Make self-care activities such as regular exercise, balanced eating, appropriate sleep, and stress management strategies such as meditation or deep breathing exercises a priority.

Negative or unreasonable beliefs that contribute to anxiety should be identified and challenged. Replace them with more realistic and optimistic statements.

Relaxation Techniques: To quiet your mind and body, try relaxation techniques such as progressive muscle relaxation, guided imagery, or mindfulness meditation.

Time Management: To reduce feelings of overload, organise your tasks, set reasonable goals, and build a routine.

Avoid Triggers: Identify triggers that aggravate your anxiety and attempt to avoid them whenever feasible.

Professional Help: Consider obtaining professional help if your anxiety seriously interferes with your daily life. Cognitive-behavioral therapy (CBT) and medication may be suggested as treatments.

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Chronic depression is a serious mental health condition that can have a significant impact on a person’s well-being and quality of life. While it may not be entirely possible to prevent depression altogether, there are several strategies and habits you can adopt to minimize the risk of developing chronic depression. In this blog post, we will discuss seven effective tips that can help you maintain good mental health and reduce the likelihood of chronic depression.

  1. Prioritize Self-Care: Self-care is crucial for maintaining good mental health. Make sure to prioritize your well-being by engaging in activities that bring you joy and relaxation. This can include hobbies, exercise, spending time with loved ones, practicing mindfulness or meditation, and getting enough sleep. Taking care of yourself physically and emotionally can help build resilience against depressive symptoms.
  2. Build a Strong Support System: Having a supportive network of family and friends can play a crucial role in preventing chronic depression. Cultivate and maintain healthy relationships, and reach out for support when needed. Sharing your feelings and concerns with trusted individuals can provide comfort, guidance, and a sense of belonging, helping to ward off feelings of isolation and loneliness.
  3. Practice Stress Management: Chronic stress can contribute to the development of depression. Learning effective stress management techniques can be instrumental in preventing depressive episodes. Explore stress-reducing activities such as yoga, deep breathing exercises, journaling, or engaging in hobbies that help you relax. It’s important to identify your stress triggers and find healthy coping mechanisms to manage them.
  4. Maintain a Balanced Lifestyle: Establishing a balanced lifestyle can have a significant impact on your mental well-being. Ensure you maintain a healthy diet, engage in regular exercise, and avoid excessive alcohol or substance use. A balanced lifestyle promotes overall wellness and can help stabilize your mood and energy levels.
  5. Challenge Negative Thinking Patterns: Negative thinking patterns can contribute to chronic depression. Practice self-awareness and challenge negative thoughts that may arise. Replace negative self-talk with positive and realistic affirmations. Cognitive-behavioral therapy techniques, such as reframing negative thoughts, can be helpful in changing harmful thinking patterns.
  6. Set Realistic Goals: Setting realistic and achievable goals can provide a sense of purpose and accomplishment, improving your overall mental well-being. Break down larger goals into smaller, manageable tasks, and celebrate your achievements along the way. This approach can help boost self-confidence and prevent feelings of hopelessness or inadequacy.
  7. Seek Professional Help: If you are at risk of chronic depression or already experiencing depressive symptoms, seeking professional help is essential. Mental health professionals can provide you with valuable support, therapy, and potentially recommend appropriate interventions. Don’t hesitate to reach out to a therapist, counselor, or psychiatrist who can guide you through your mental health journey.

Conclusion: While chronic depression is a complex condition, incorporating these tips into your daily life can significantly reduce the likelihood of developing this debilitating mental health issue. Remember, prevention is always better than cure. By prioritizing self-care, building a support system, managing stress, maintaining a balanced lifestyle, challenging negative thoughts, setting realistic goals, and seeking professional help when needed, you can take proactive steps towards preserving your mental well-being and leading a fulfilling life.

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Healthy Heart: Explore the actionable strategies to manage stress and promote a healthy heart

Healthy Heart: Explore the actionable strategies to manage stress and promote a healthy heart

By implementing practical steps, you can effectively navigate and minimise the impact of stress on your cardiovascular health

Stress has become an inevitable part of our lives. Managing stress is crucial for maintaining a healthy heart and overall well-being. By implementing practical steps, you can effectively navigate and minimise the impact of stress on your cardiovascular health. The following points explore the actionable strategies to manage stress and promote a healthy heart.

1) Regular exercise is crucial for managing stress and promoting heart health. Exercise improves cardiovascular health, controls weight, lowers cholesterol and blood pressure. It also reduces the physical response to stress. Regular exercise decreases the risk of depression, a heart disease risk factor. Use smart devices and aim for 10,000-12,000 steps daily, maintain weight and receive instant feedback. Exercise boosts heart health, reduces stress, and enhances mood.

2) Explore relaxation techniques to combat stress. Various methods can be effective such as deep breathing exercises, muscle relaxation, body scans, mindfulness activities, meditation, yoga, massage or aromatherapy. Try various techniques to discover which ones are most effective for you. These practices can help lower blood pressure and heart rate, allowing you to feel more relaxed and at ease.

3) Engage in activities you find enjoyable to alleviate stress. By immersing yourself in pleasurable activities, you can redirect your attention from stress. Consider listening to music, dancing to your favourite songs, reading book, watching a movie or TV show, or indulging in a hobby that brings you joy. These activities provide a welcome change and offer a sense of relaxation and fulfilment, allowing you to temporarily escape from stress.

4) Adequate sleep is essential for both physical and mental well-being, and it significantly influences stress management. Aim for 7 to 9 hours of quality sleep each night to support your overall health. If you struggle with sleep, consider implementing helpful strategies to improve your sleep quality and ensure restful nights.

5) Spending time with supportive family and friends can help you calm down and receive the necessary emotional support during challenging times. Even if you can’t meet in person, reaching out through calls, texts or video chats can make a difference. For those already living with heart disease, a supportive network can further decrease the likelihood of a heart attack.

6) Seeking support from health professionals or online therapists can be beneficial when dealing with stressful situations. Discussing your issues with a doctor that can provide guidance on appropriate resources. Anxiety and stress can heighten the risk of sudden cardiac death. Reducing alcohol, tobacco and caffeine intake can lower anxiety levels and minimise stress and blood pressure.

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Technology is advancing at an astonishing pace and at the tip of the spear is the KIESLECT Ks Pro, a smartwatch that redefines the expectations for this type of device. From its 2.01″ FHD+ AMOLED screen to its amazing autonomy, every detail of this device has been designed with excellence in mind.

In celebration of the 8th anniversary of the KIESLECT brand, the KIESLECT Ks Pro will be launched on June 12 using the exclusive code: KIESKSPRO ($10), priced at $95 for a limited time. This cell will be between 12 to 18 June.

Smartwatches have become an essential part of our daily lives, and the KeySelect KS Pro stands out as a better option with its impressive features list. Built from high-quality materials like glass on the front and metal body, this device not only provides you functionality but also an attractive and durable design.

design and screen

The KIESLECT Ks Pro has a sleek and modern design, weighs only 60g and measures 46.7*38*10.2mm, making it comfortable to wear all day long. The 2.01″ FHD+ AMOLED screen with a resolution of 410*502 pixels offers a clear and sharp display, making it easy to read and navigate the device.

The KIESLECT Ks Pro is not only known for its technology but also for the quality of the materials it is built from. Its metal body gives it superior resistance, capable of withstanding daily use without wearing out.

It comes with two types of straps: one magnetic and one silicone. The magnetic strap adds a touch of distinction and elegance, while the silicone strap is ideal when you exercise or do activities that require more resistance and flexibility. Both straps are comfortable and easily interchangeable, adapting to your needs and personal style.

It brings an elegant and timeless beauty to the device perfect for any occasion.

Operating System

Kieslect ks pro, smartwatch with large amoled screen

The Ks Pro runs on KIES OS 2.0, an entirely new system designed by Kleslect to deliver a fast and smooth user experience. You can enter your personal data in the app and check your health reports including heart rate, respiration, stress level and sleep analysis etc. at any time.

Functions and Features

This smartwatch excels in its number and variety of functions. With its AI voice assistant, compatible with Siri and Google Assistant, you can control your device using voice commands.

Kieslect ks pro, smartwatch with large amoled screen

Plus, thanks to its built-in speaker and microphone, it’s possible to make and receive calls right from your wrist.

Kieslect ks pro, smartwatch with large amoled screen

But that’s not all, it also has 100 sports modes, heart rate monitor, sleep monitor, blood oxygen meter (SPO2) and emotion monitor.

Kieslect ks pro, smartwatch with large amoled screen

The Digital Crown allows for quick navigation, and its Quick Buttons can be set to perform different actions depending on whether they are pressed once, twice or thrice.

Security is another strength of this smart watch. It has password protection and an alert system when an abnormal heart rate is detected. Also, it has an SOS mode for emergencies.

This is a list of additional functions:

Abnormal Heart Rhythm Alert

Kieslect ks pro, smartwatch with large amoled screen

The KIESLECT Ks Pro Smart Watch has the ability to monitor your heart rate and issue alerts when abnormal rhythms are detected. This work may be important in preventing serious health problems.

optimization function

This function allows you to customize the clock interface according to your tastes and needs, giving you the possibility to make your device truly unique.

quick button

The KIESLECT Ks Pro features a quick button that can be configured to perform different actions depending on the number of times it is pressed: once, twice, or three times. This can make it easier to access the features you use most often.

split screen

Kieslect ks pro, smartwatch with large amoled screen

The KIESLECT Ks Pro has the ability to split screen in order to show more information at the same time. This can be useful for monitoring multiple tasks at the same time.

save contact

With the KIESLECT Ks Pro, you can save contacts directly to the watch, making it easy to make quick calls and send messages.

password protection

This function allows you to protect your personal information stored in the watch with a password, ensuring the security of your data.

world Clock

World Clock allows you to view the time in different time zones, which is ideal for people who travel frequently or have contacts in different parts of the world.

music control

You can control the music on your phone directly from your wrist. You can play, pause, skip songs and even adjust the volume.

Blood Oxygen Monitor (SPO2)

This device can measure the level of oxygen in your blood, which is an important function for those who want to monitor their health in a more complete way.

heart rate monitor

In addition to the abnormal heart rate alert I was talking about earlier, the watch can also monitor your heart rate in real time.

sleep monitor

The KIESLECT Ks Pro can track your sleep patterns, giving you valuable information about the quality of your rest.

breathing exercises

The watch also offers breathing exercises that can help you relax and reduce stress.

stress tracker

The device can detect and track stress levels, helping you better manage your emotional health.

emotion monitor

Beyond stress, the KIESLECT Ks Pro can also monitor your emotions, offering a more comprehensive view of your state of mind.

remote photography

You can use the watch as a remote control to take photos with your phone, making it easy to take group photos or selfies.


Kieslect ks pro, smartwatch with large amoled screen

The KIESLECT Ks Pro also includes a number of games that you can play right from your wrist.

The calculator

Lastly, this smartwatch also includes a calculator for quick calculations anywhere and anytime.

battery and autonomy

KIESLECT Ks Pro is equipped with a 280MAH battery, which allows for an impressive autonomy of up to 20-25 days in standby mode and up to 5 days of daily use.


The KIESLECT Ks Pro represents a step forward in the world of smartwatches. It not only meets the expectations but also exceeds them while offering a highly functional and attractive device. It is more than a simple accessory, it becomes an essential companion for day to day, providing comfort, protection and health to your wrist.


You can find all the information in these links:

Kieslect Ks Pro: at Aliexpress, for 159 euros.


Established in 2015, KIESLECT is an innovative brand that seeks to redefine the smartwatch industry. KIESLECT focuses on creativity, authenticity and advanced wireless technology to provide high-quality and elegant smartwatches.

For more information about the KIESLECT Ks Pro smartwatch and other KIESLECT products, please visit the KIESLECT official website.

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Technology is advancing at a dizzying pace and at the tip of the spear is the KIESLECT Ks Pro, a smartwatch that redefines expectations for this type of device. From its 2.01″ FHD+ AMOLED screen to its amazing autonomy, every detail of this device has been designed with excellence in mind.

On the occasion of the 8th anniversary of the KIESLECT brand, KIESLECT Ks Pro will be launched on June 12, using the Exclusive Code: KIESKSPRO ($10), the price stays at $95 for a limited time. The sale will take place from June 12 to 18.

Smartwatches have become an essential part of our daily lives, and the KIESLECT Ks Pro stands out as a superior alternative with its impressive list of features. Made with high-quality materials such as glass on the front and metal body, this device not only offers you functionality, but also an attractive and durable design.

Design and Screen

The KIESLECT Ks Pro has an elegant and modern design, with a weight of only 60g and dimensions of 46.7*38*10.2mm, which makes it comfortable to wear throughout the day. The 2.01″ FHD+ AMOLED screen with a resolution of 410*502 pixels offers a clear and sharp display, making it easy to read and navigate the device.

The KIESLECT Ks Pro not only stands out for its technology, but also for the quality of the materials with which it is built. Its metal body gives it superior resistance, capable of withstanding daily use without deteriorating.

It comes with two types of straps: one magnetic and one silicone. The magnetic strap adds a touch of distinction and elegance, while the silicone strap is ideal for when you exercise or do activities that require greater resistance and flexibility. Both straps are comfortable and easily interchangeable, adapting to your needs and personal style.

It brings an elegant and timeless aesthetic to the device, perfect for any occasion.


Ks Pro runs on KIES OS 2.0, which is a completely new system designed by Kleslect with a faster and smoother user experience. You can insert your personal data into the app and check your health report including heart rate, respiration, stress level and sleep analysis etc. at any time.

Functions and Features

This smartwatch excels in its number and variety of functions. With its AI voice assistant, compatible with Siri and Google Assistant, you can control your device using voice commands.

In addition, thanks to its built-in speaker and microphone, it is possible make and receive calls right from your wrist.

But that’s not all, it also has 100 sports modes, a heart rate monitor, a sleep monitor, a blood oxygen meter (SPO2), and even an emotions monitor.

The digital crown allows for quick navigation, and its quick button can be set to perform different actions depending on whether it’s pressed once, twice, or three times.

Security is another of the strengths of this smart watch. It has password protection and an alert system for when abnormal heart rhythms are detected. In addition, it has an SOS mode for emergencies.

This is the list of additional functions:

Abnormal Heart Rhythm Warning

The KIESLECT Ks Pro smart watch has the ability to monitor your heart rate and issue an alert if it detects an abnormal rhythm. This function can be vital to prevent serious health problems.

Customizable function

This function allows you to customize the interface of the clock according to your tastes and needs, giving you the possibility to make your device truly unique.

Quick Button

The KIESLECT Ks Pro has a quick button that can be configured to perform different functions depending on the number of times it is pressed: once, twice or three times. This can make it easier to access the features you use most often.

Split Screen

The KIESLECT Ks Pro has the ability to split the screen to show more information at the same time. This can be useful for monitoring multiple functions at the same time.

Save Contacts

With the KIESLECT Ks Pro, you can save contacts directly to the watch, making it easy to quickly make calls and send messages.

Password Protection

This function allows you to protect your personal information stored in the watch with a password, ensuring the safety of your data.

World clock

The world clock allows you to see the time in different time zones, ideal for people who travel frequently or who have contacts in different parts of the world.

Music control

You can control the music on your phone right from your wrist. You can play, pause, skip songs and even adjust the volume.

Blood Oxygen Monitor (SPO2)

This device can measure the level of oxygen in your blood, a vital function for those who want to more fully monitor their health.

Heart Rate Monitor

In addition to the abnormal heart rate warning I was talking about earlier, this watch can also monitor your heart rate in real time.

sleep monitor

The KIESLECT Ks Pro can track your sleep patterns, providing you with valuable information about the quality of your sleep.

Breathing exercises

The watch also offers breathing exercises that can help you relax and reduce stress.

stress tracker

This device can detect and track stress levels, helping you better manage your emotional well-being.

Emotion Monitor

Beyond stress, the KIESLECT Ks Pro can also monitor your emotions, offering a more comprehensive view of your state of mind.

remote photography

You can use the watch as a remote control to take photos with your phone, making it easy to take group photos or selfies.


The KIESLECT Ks Pro also includes several games that you can play right from your wrist.


Last but not least, this smartwatch also includes a calculator for quick calculations anywhere and anytime.

Battery and Autonomy

The KIESLECT Ks Pro comes equipped with a 280MAH battery, allowing an impressive autonomy of up to 20-25 days in standby mode and up to 5 days of daily use.


The KIESLECT Ks Pro represents a step forward in the world of smartwatches. It not only meets expectations, but far exceeds them, offering a highly functional and attractive device. It is more than a simple accessory, it becomes an essential companion for day to day, providing comfort, safety and health to your wrist.


You can find all the information in these links:

Kieslect Ks Pro: on AliExpressfor 159 euros.


Founded in 2015, KIESLECT is an innovative brand that wants to redefine the smartwatch industry. KIESLECT focuses on creativity, authenticity and advanced wireless technology to deliver high-quality and elegant smartwatches.

For more information on the KIESLECT Ks Pro smartwatch and other KIESLECT products, visit the official KIESLECT website.

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Breathwork and ice baths are integral components of the Wim Hof Method. Pioneered by Wim Hof, known as the Iceman, the method optimises mental and physical health. The Wim Hof Method is based on three fundamental pillars: Breathing, Cold Exposure and Commitment.

In this guide, we will explore the significance of a breathwork and ice bath workshop as part of the Wim Hof Method and outline the benefits of undertaking training and practising the techniques that characterise the Wim Hof Method.

Understanding the three pillars of the Wim Hof Method

There are three pillars which underpin the Wim Hof Method. These include:


A woman doing the Breathwork and Ice Bath Breathing
Breathwork exercises before the ice bath

Most of us breathe without giving a second thought to the vital processes that are going on within our bodies. The breathwork element of the breathwork and ice bath workshop is designed to maximise the impact of effective, specialist breathing techniques. Instructors demonstrate advanced breathing techniques and exercises, which unleash potential by increasing oxygen intake. Elevated oxygen levels offer the following benefits:

  • Increased energy levels
  • Optimised immune response to lower the risk of illnesses and infections
  • Lower stress levels

Cold Exposure

About to try the cold exposure part of the Breathwork and Ice Bath workshop
Cold exposure is one of the main components of the Breathwork and Ice Bath workshop

Cold exposure involves exposing the body to extreme cold. The ice bath component of the breathwork and ice bath workshop is designed to enable individuals to reap the rewards of submerging their bodies in freezing water and turning cold temperatures into a source of warmth, energy and happiness. The benefits of cold therapy include:

  • Reduced inflammation
  • Fat loss linked to reduced accumulation of brown adipose tissue
  • Enhanced sleep quality
  • Strengthened immunity
  • The release of endorphins to boost your mood
  • Balanced hormone levels


The mindset visualised as a brain made of ice
Commitment is one of the most important components of the Breathwork and Ice Bath workshop. Commitment is the glue that holds the other pillars together

The third pillar is commitment. To achieve results, individuals must be committed to learning about and implementing techniques and practices that characterise the other two pillars, Breathwork and Cold Exposure.

What are the benefits of breathwork and ice baths?

Practising the Wim Hof Method offers various benefits for mental well-being and physical health. Exercises and techniques taught by trained, experienced instructors go beyond conventional breathing exercises and cold baths to optimise mental and physical function and enable individuals to enjoy a raft of benefits that impact both the body and the mind.

Benefits of breathwork

Key benefits of breathwork include:

Lowering stress levels

Did you know that over 50% of UK adults feel stressed at work (source)? Stress levels have increased in the last five years and the number of people taking time off work due to stress has risen. According to NICE, over 13 million working days are lost every year due to stress (source). One of the most significant benefits of breathwork workshops is lowering stress levels. Breathwork, which includes holding their breath for a set period, is designed to produce a short-term stress response, which increases resilience and helps people to feel more confident and able to deal with everyday stresses and strains.

Aiding recovery after exercise

Exercise is hugely beneficial for all aspects of health, but it can take its toll on the body. Breathing exercises can help to aid recovery after exercise and facilitate fast, effective healing. Heightened oxygen levels can also help to elevate performance levels. You may notice that you achieve more at the gym or on the sports field once you practice breathing exercises.

Improving sleep

Up to a third of UK adults experience insomnia (source). Sleep is vital for good health and well-being, enabling the body to undergo critical repairs and restorative processes. Breathwork can help to improve sleep quality, which increases energy levels, lifts the mood and boosts immunity.

Focus and concentration

Breathing exercises can help to enhance focus and concentration, which can impact performance at work and reduce susceptibility to losing interest or becoming distracted easily.

Celebrating creativity

Focusing on your breathing can help you to celebrate and showcase your creativity by boosting sleep quality, enhancing focus and making you feel happier and more content.

Benefits of Ice Baths

The benefits of regular ice baths include:

Reducing inflammation

Inflammation is often a sign that your body’s immune system reacts to a threat or irritant or is under pressure. Reducing inflammation improves overall health and tackles specific symptoms linked to acute or chronic health issues. Ice baths help to reduce inflammation by regulating the circulatory system.

Influencing the autonomic nervous system

Taking regular ice baths enables the individual to gain control of the autonomic nervous system. This is beneficial for the body’s immune response, it improves resilience and boosts circulation and it releases happy hormones.

Easing muscle pain and accelerating recovery

Playing sports and being physically active can contribute to muscle soreness and aches and pains. Regular ice baths help ease and relieve muscular pain and speed up recovery. It is very common for elite athletes and those who train or compete regularly to take ice baths as part of the recovery process.

Aiding relaxation and reducing stress

Cold therapy can help to stimulate the vagus nerve, which induces calm and relaxation. Exposing the body to cold temperatures can also lower body temperature, which can help to improve sleep and trigger the release of a feel-good hormone known as norepinephrine.

The science behind Breathwork and Ice Baths

Wim Hof being studied by Scientists
Scientists studying Wim Hof

The Wim Hof Method is based on extensive research. No studies examine the combined benefits of breathwork and ice baths in detail outside of the Wim Hof Method. The Wim Hof Method is THE ONLY system that’s been proven and backed by extensive scientific studies.

Breathwork and ice bath workshops are designed to allow participants to enjoy the benefits of undertaking specific exercises and implementing techniques backed by science.

The Wim Hof Method became internationally recognised in 2014 when a study at Radboud University in the Netherlands showed that participants could control their autonomic nervous systems as Wim Hof had previously done. Researchers found that anti-inflammatory mediators were 200% higher and pro-inflammatory mediators were 50% lower after the trial.

Further studies have been conducted worldwide show that breathwork and ice baths can produce various health benefits. Other key studies include:

  1. Wayne State University: a 2018 study published by researchers at Wayne State University concluded that exposure to extreme cold can result in enhanced well-being, pain relief and stress reduction.
  1. University of Bayreuth: a 2022 study by researchers at the University of Bayreuth showed that stress levels among trial participants fell significantly within just 2 weeks of starting ice baths and/or breathing exercises. The results were most dramatic in the group that combined cold therapy and breathwork.
  1. Zwaag, Naaktgeboren, van Herwaarden, Pikkers, Kox: a group of researchers analysing inflammatory responses found that the combination of breathing exercises and ice baths was most effective in reducing inflammation and easing symptoms, including pain and muscle soreness.

The Advantages of a Breathwork and Ice Bath Workshop

Numerous studies have outlined the benefits of breathwork and ice baths as integral components of the Wim Hof Method. Training with a certified Wim Hof instructor is beneficial to enjoy the approach’s advantages. Breathwork and ice bath workshops run by experienced instructors offer a safe and authentic experience, which provides individuals with the information, expertise and skills required to undertake practices and exercises safely and effectively.

Choosing a Breathwork and Ice Bath Workshop led by a certified Wim Hof instructor guarantees the highest level of training, enabling individuals to learn from people who know all about the Method and understand the importance of introducing the right techniques and maintaining a commitment to the approach. Knowledgeable instructors can also offer advice and information and answer questions to help participants grasp the core elements of the Wim Hof Method and understand how it affects the body and mind.

Wim Hof Method certification is the only qualification that combines breathwork and ice baths, which sets it apart from other training and techniques.

Attending a workshop run by a certified Wim Hof instructor will ensure you receive the best possible training and instruction safely.


Breathwork and ice baths form the foundations of the Wim Hof Method, an approach which is designed to optimise mental and physical health and well-being. Based on and backed by scientific research, the Wim Hof Method offers various health benefits, including reduced stress levels, better sleep quality, reduced inflammation, enhanced sporting performance, greater clarity and focus and faster recovery.

Studies show that breathing exercises and ice baths can help ease pain, boost energy levels, make people happier, and enhance immunity.

To reap the rewards of the Wim Hof Method, it’s essential to understand the importance of learning about the approach from a certified instructor. Breathwork and ice bath workshops are designed to teach and inform people about the method, how it works and its advantages. By joining courses and workshops run by certified instructors, you can learn how to incorporate breathwork and regular ice baths into your day-to-day life safely and effectively.

Here are a selected few articles that are related and may be of interest:


  1. Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379-7384. Link
  2. Daanen, H. A., et al. (2018). Cold acclimation and performance in humans: adaptation strategies for physiological and mental strain in cold environments. Frontiers in Physiology, 9, 852. Link
  3. Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995-1001. Link
  4. Fasching, P., et al. (2019). Thermal effects of prolonged whole-body cold exposure in humans: a study in healthy lean males. Cryobiology, 86, 84-90. Link
  5. Buijze, G. A., et al. (2016). The effect of cold showering on health and work: A randomized controlled trial. PLoS ONE, 11(9), e0161749. Link

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Even though they make every effort to live a healthy lifestyle, many people experience a rising tummy, which can be both unpleasant and worrisome. Your general health and your self-confidence may both be impacted by a larger belly. Along with weight gain and bloating, which are common reasons, there are a number of underlying conditions that can result in a bigger stomach. Knowing the causes of the issue and taking the appropriate action will help you solve it.

Poor diet: According to MedicalNewsToday, eating a diet high in processed foods, refined carbohydrates, and unhealthy fats can cause weight gain and a wider waistline. These foods usually contain a lot of calories and are deficient in crucial elements. Choose a well-balanced diet that is high in fruits, vegetables, whole grains, and lean proteins to promote a healthy weight and minimize belly fat.

Sedentary lifestyle: Being inactive might result in weight gain and an enlarged belly, says Healthline. Regular exercise increases metabolism, tones muscles, and burns calories. Combine aerobic, weightlifting, and core exercises to strengthen the abdominal muscles and reduce belly fat.

A larger waistline and weight gain have both been linked to insufficient sleep. Sleep deprivation can affect your metabolism, increase hunger hormones, and affect your eating habits. Aim for 7-8 hours of restful sleep each night to assist your efforts to lose weight and improve your general health.

Stress: Persistent stress has a big impact on your waistline. When you are stressed, your body releases the hormone cortisol, which can stimulate fat deposition, especially in the abdominal area. Utilise techniques for reducing stress, such as deep breathing exercises, meditation, or calming pastimes. Getting enough sleep is also crucial since it promotes stress management.

Changes in hormones: Hormonal imbalances, which can occur during menopause or as a result of some medical conditions, can cause weight gain and an increase in belly fat. Consult a medical professional to determine whether hormonal factors are contributing to your expanding stomach and to determine the best course of action.

In addition to addressing the underlying issues, you can also take the following steps to lose abdominal fat and have a flatter stomach:

1. Regular cardiac exercise will help you burn calories and lose weight.

To increase metabolism and help with fat burning, do strength training exercises to build lean muscle.

Planks, crunches, and yoga positions are just a few examples of exercises that can help tone the abdominal muscles by strengthening the core.

2. To stay hydrated, sip lots of water throughout the day. Water eases bloating and aids in digestion.

3. Drink in moderation as excessive alcohol consumption may cause belly fat to accumulate.

By adopting a healthy lifestyle, making dietary changes, managing stress, and obtaining expert treatment when necessary, you can effectively deal with the issue of a rising stomach and work towards getting a flatter and healthier abdomen.

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Dr Varun Malhotra, Associate Professor, Department of Physiology, AIIMS Bhopal, has been awarded with the ISSN award. Dr. Malhotra received the "International Best Researcher Award" by the ISSN Society International Science and Technology Awards (IIRA2023) in association with the World Research Council. AIIMS Bhopal Executive Director Prof. Dr. Ajai Singh congratulated and blessed Dr. Varun Malhotra.

The award was given for his research work "Study of immediate neurological and autonomic changes during Kapalbhati Pranayama in yoga practitioners".

Dr. Danish Javed, Dr. Santosh Wakode, Dr. Rajya Bharshankar, Dr. Neha Soni and Dr. Patrick K. Porter were the co-author in this research work. Research has found that vigorous breathing exercises such as Kapalbhati Pranayama have similar benefits to exercise on heart rate and the body's metabolism (sympathetic autonomic system).

Slow deep breathing, on the other hand, helps with the quality of heart rate conduction, promotes parasympathetic balance, and may lead to longevity.

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Employee mental health is fast becoming the new business frontier.

This is because happy employees are more productive, according to numerous studies.

A recent survey of 3 400 people in 10 countries by UKG’s Workforce Institute revealed that 60% of workers worldwide said their job was the biggest factor affecting their mental health.

According to the study, 43% of employees said they were exhausted, while 78% said stress negatively affected them.

If you are among these workers, here are some apps which may improve your mental health:

Headspace’s mission is to ‘’improve the health and happiness of the world’’, which feels like a daunting task. The app claims to use science-backed meditation techniques and various mindfulness tools, which can reduce stress by 14% within just 10 days.

The Panda mental health mobile app aims to make mental healthcare accessible to everyone by providing education and tools to increase resilience and reduce stigma.

The app aims to improve team culture and overall employee well-being with concepts such as the Panda Forest, where you can receive group coaching to address concerns in your organisation.

Some medical aid programmes, like Fedhealth, are offering free access to the Panda app for all their members, where people can complete screening assessments and contact a mental health expert.

Worry Watch
According to World Health Organisation research from 2022, the Covid-19 pandemic caused a 25% increase in anxiety and depression worldwide, with young people and women being the most affected. As a result, anxiety must be managed proactively in your life.

Worry Watch is an app that can assist you in this endeavour. The app can help improve sleep, reduce stress, and promote overall well-being by utilising various techniques such as anxiety journalling, mood tracking and positive affirmations.

This app, as the name implies, uses the power of deep breathing exercises to reduce stress.

Proper (diaphragmatic) breathing is one of the most basic tools we have for stress management, yet so few people do it on a daily basis.
– IOL Business

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Summer is a great time of year for many reasons (sunshine alone is something to celebrate). However, just like any other season, life can become overwhelming, especially if you're juggling a mountain of responsibilities and have an increasingly busy schedule.

We believe that by prioritising your wellbeing and indulging in a little self-care, you can make beautiful summer days even more enjoyable, so we've rounded up some simple mindfulness and wellbeing rituals that might help to relax and restore you.

When does summer start? The meteorological first day of summer is always on the first day of June (with summer ending on 31 August).

Start your day outside

In his article, Using Light for Health, Dr Andrew Huberman (PhD), a neuroscientist and the founder of the Huberman Lab podcast, stresses the importance of getting outside first thing in the morning.

"Light directly impacts our mood, our sleep, our ability to wake up and focus, our hormone levels, our immune system and our ability to cope with stress," he explains.

"Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night.

"A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.

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Start your day outside.

Colin Hawkins//Getty Images

"Further, morning sunlight helps regulate your 'circadian clock' — the body’s mechanism for anticipating when to wake up and go to sleep — and it manages other biological processes like hunger and body temperature.

"On a sunny morning, get outside for 5-10 minutes. You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast or journal in the sunlight."

On overcast days, Dr Huberman recommends increasing this time to at least 15-20 minutes. If the weather prevents you from going outside, switch on plenty of bright indoor lights, then get outside as soon as the sun makes an appearance.

Try a simple breathing exercise

No season of the year is exempt from stressful situations, which means it's always a good time to learn coping techniques. In a recent study conducted by Dr David Spiegel (M.D.) at Stanford University, a controlled breathing exercise that emphasises long exhalations was found to reduce feelings of stress and anxiety.

It's known as 'Cyclic Breathing' or 'Cyclic Sighing', and if done correctly, this extremely soothing technique stimulates the parasympathetic nervous system activity and regulates your breathing, thus helping to reduce stress and aid sleep.

Dr Spiegel advises that just five minutes of daily breathwork and mindful meditation is enough to improve your mood and reduce feelings of anxiety.

How to try Cyclic Breathing:

  1. Take a deep inhalation through your nose until you feel your lungs are comfortably full.
  2. Take a second, deeper inhale, sipping additional air until you feel your lungs expand to their maximum capacity.
  3. Slowly exhale through your mouth, releasing everything you previously inhaled.
  4. Repeat this cycle 2 - 3 times.

"We know that people who are breathing very rapidly feel more anxious, such as during a panic attack," Spiegel adds. "Controlled breathwork seems to be a straightforward way to do the opposite: lower physiologic arousal and regulate your mood."

peaceful asian woman meditating while sitting in lotus pose on wicker rug in cozy light bedroom at home, feeling relaxed and tranquil during daily meditation practice in morningpinterest icon

Breathing exercises don’t have to be complicated to be effective.

Alexandr Kolesnikov//Getty Images

Stay cool on hot nights

If steamy summer nights and early sunrises sound like a recipe for insomnia to you, we can relate. Not only does heat cause your body temperature to fall more slowly than in cooler months, but more exposure to sunlight can also upset circadian rhythms, making good quality sleep tricky.

“Summer is a very disruptive time for sleep," say the experts at Bed Kingdom. "With longer daylight hours and elevated temperatures, people are always searching for ways to keep cool.

Aside from sleeping with a fan on and wearing little to no pyjamas, there is a slightly more unconventional tip that they suggest trying - putting sheets and pillowcases in the freezer.

Place your bedding into a plastic bag and then into the freezer. A few minutes are all you need to cool the material, and it should stay cold long enough for you to fall asleep - we like the sound of that!

Linen & Cotton Embroidered Sleep Eye Mask

Linen & Cotton Embroidered Sleep Eye Mask
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Reed Diffuser - Unwind 140ml

Reed Diffuser - Unwind 140ml
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Chamomile, Lavender & Frankincense Pillow Spray

Chamomile, Lavender & Frankincense Pillow Spray
Credit: Country Living Marketplace

Exercise in the open-air

We all want to be outside in the summer, but how about taking your exercise routine alfresco, too?

"Scientific studies have shown that ‘green exercise’ can improve self-esteem and mood, as well as reduce anxiety disorders and depression," explains the Woodland Trust.

"It’s not just the physiological effects of exercise, such as the release of endorphins, dopamine and serotonin that cause these responses. By comparing different exercise settings, studies showed that regular use of woods or parks for physical exercise reduced the risk of poor mental health, whereas no such pattern was found in non-natural settings like gyms."

Aside from being a great way to increase your Vitamin D (which boosts your immune system, helps fight depression, promotes bone growth and prevents osteoporosis) and alleviate stress, exercising outdoors is generally low-cost, or free!

You could try wild swimming, yoga, paddle boarding, cycling, hiking, running or tennis. If you have some gym equipment at home, you can always take your weights and other accessories outside, too.

uk, essex, harlow, elevated viewpoint of a woman exercising outdoors in her gardenpinterest icon

Getting your exercise outdoors has plenty of benefits.

Gary Yeowell//Getty Images

Cook a seasonal meal

What we eat has a huge impact on our wellbeing, so making the most of seasonal produce by whipping up a new recipe is a guaranteed way to boost your mood.

In an in-depth article with Liz Earle Wellbeing, Toby Geneen, the co-founder and co-head chef at Kindling Restaurant, explains that eating seasonally has more benefits than just being delicious.

“Seasonal food supports what your body needs,” he says. “Summer foods, such as tomatoes and stone fruits, contain high levels of carotenoids, which help protect us against sun damage.

“Summer vegetables are also naturally lighter and have a higher water content helping us to stay cool and hydrated. By contrast, winter veggies tend to be rich in starches. These help to provide the extra energy we need to stay warm in the colder months.”

Better still, fresh seasonal produce is truly tasty and needs little fuss to be transformed into a crowd-pleasing meal.

"When you choose ingredients that are naturally in season, you will get fresher, sweeter produce that tastes better," says Toby. "Nothing compares to the taste of tomatoes grown outdoors and ripened in the late August sunshine.

“Fragrant, sweet and juicy, these tomatoes taste of tomato and need nothing more than some salt and pepper to sing on the plate – a far cry from the red bullets that are imported in December.”

If you're feeling adventurous, why not try growing your own seasonal fruit and vegetables, or perhaps some easy-to-manage herbs? Not only will you get to spend time outdoors, but you'll also feel supremely satisfied when it comes to harvesting time. Or, head to your local farmers' market to see what they have on offer.

Grow Your Own 50 Seeds Kit

Grow Your Own 50 Seeds Kit
Credit: Country Living Marketplace

Grow Your Own Veggies

Grow Your Own Veggies
Credit: Country Living Marketplace

Grow Your Own Herbs Kit

Grow Your Own Herbs Kit
Credit: Country Living Marketplace

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Hypertension, commonly known as high blood pressure, is a chronic medical condition that affects millions of people worldwide. It is a major risk factor for cardiovascular diseases such as heart attacks and strokes. While medication and lifestyle changes are typically recommended for managing hypertension, there are certain bad habits that can make it difficult to control the condition effectively. In this article, we will explore some of these habits and their detrimental effects on hypertension management.

Sedentary Lifestyle: According to Healthline, Lack of physical activity is a significant contributor to hypertension. Engaging in regular exercise helps to lower blood pressure by strengthening the heart and improving blood circulation. However, a sedentary lifestyle characterized by prolonged sitting or inactivity can exacerbate hypertension. It is crucial for individuals with hypertension to incorporate moderate-intensity exercises such as brisk walking, swimming, or cycling into their daily routine.

Unhealthy Diet: Poor eating habits, such as consuming excessive amounts of salt, saturated fats, and processed foods, can significantly impact blood pressure control. A high-sodium diet causes water retention and increases blood volume, leading to elevated blood pressure levels. Similarly, diets rich in saturated fats and processed foods contribute to obesity and other cardiovascular risk factors. Opting for a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and limiting sodium intake is vital for managing hypertension effectively.

Tobacco and Alcohol Use: Smoking and excessive alcohol consumption are detrimental to blood pressure control. Tobacco smoke contains harmful chemicals that damage blood vessels and accelerate the development of atherosclerosis. Likewise, excessive alcohol intake raises blood pressure and increases the risk of cardiovascular complications. Quitting smoking and moderating alcohol consumption are essential steps in managing hypertension and improving overall health.

Stress and Poor Stress Management: Chronic stress can significantly impact blood pressure levels. When a person is stressed, the body releases stress hormones that constrict blood vessels and raise blood pressure. If stress becomes a chronic condition, it can have long-term effects on blood pressure regulation. Implementing stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies can help in reducing stress levels and promoting better blood pressure control.

Inconsistent Medication Adherence: Hypertension often requires long-term medication management. However, inconsistent adherence to prescribed medications is a common problem. Skipping doses or stopping medications without medical guidance can lead to uncontrolled blood pressure levels. It is important to follow the prescribed medication regimen diligently and consult a healthcare professional before making any changes.

Managing hypertension requires a holistic approach that includes lifestyle modifications and medication adherence. Avoiding bad habits that exacerbate high blood pressure is crucial for effective control of the condition. By adopting a physically active lifestyle, maintaining a healthy diet, avoiding tobacco and excessive alcohol, managing stress, and adhering to medication guidelines, individuals with hypertension can significantly improve their blood pressure control and reduce the risk of cardiovascular complications. It is important to consult a healthcare professional for personalized advice and guidance on hypertension management.

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<p>Westend61 / Getty Images</p>

Medically reviewed by Elle Markman, PsyD

Trypophobia is an anxiety disorder characterized by an irrational and intense fear of or discomfort with clusters of holes, bumps, or repetitive patterns. As of 2023, this condition is not recognized as a distinct entity by the Diagnostic and Statistical Manual of Mental Health Disorders, 5th Ed. (DSM-5), which guides clinical practice in psychiatry and mental health. However, researchers estimate that up to 14% or more of the population experience some form of aversion to or fear of stimuli associated with trypophobia.

There’s still debate about whether trypophobia is a distinct mental health condition, but treatment used for anxiety and phobias can help reduce symptoms. Therapy is usually the primary form of treatment.


Trypophobia is a type of phobia: an extreme and irrational fear of a specific trigger or set of triggers. In this case, the triggers are objects and patterns dominated by clusters of holes, bumps, or nodules. People with trypophobia experience a combination of psychological and physical symptoms when exposed to patterns like these.

Psychological effects of trypophobia include:

  • Avoidance of patterns or stimuli that trigger attacks

  • Feelings of disgust or revulsion

  • A feeling of intense, irrational fear and discomfort

  • Anxiety

  • Panic attacks (brief episodes of sudden, intense, almost-paralyzing fear around a situation that doesn't actually present a high level of danger)

Trypophobia also triggers a response in the autonomic nervous system (ANS). The ANS regulates the body’s involuntary (automatic) processes, like heart rate, sweating, and breathing.

This can cause symptoms like:

Trypophobia Causes

Your amygdala is the emotional and motivational center of your brain. When you experience fear, the activity in your amygdala changes in response to the perceived threat. Phobias occur when the fear response outweighs the potential threat of specific triggers. They're usually caused by a combination of genetics, previous traumas, learned responses, and underlying mental health conditions.

Researchers aren’t sure about the exact causes of trypophobia, though some believe they may be an overreaction to threatening patterns found in nature. This overreaction might be an evolutionary response to patterns that signified the presence of parasites or infectious diseases.

Clusters of round shapes or holes or repetitive patterns can trigger trypophobia responses.

Common triggers include:

Risk Factors

Some populations have a higher risk of developing trypophobia. For example, this condition can be more common and chronic in people assigned female at birth. There also seems to be a genetic link: the condition is more common in people with a family history and learned responses of trypophobia.


Diagnosing trypophobia involves a comprehensive evaluation by a mental health professional, like a psychiatrist or psychologist. The main difference between a psychiatrist and a psychologist is that a psychiatrist is more likely to prescribe medication, while psychologists are more likely to practice psychotherapy.

Trypophobia is not recognized by the DSM-5. As a result, there’s no established method of diagnosing the condition. Healthcare providers generally try to identify potential signs of the condition and rule out other potential causes of symptoms, such as:

  • Panic disorder: An anxiety disorder characterized by recurrent panic attacks

  • Obsessive-compulsive disorder (OCD): A mental health condition characterized by repetitive thoughts or behaviors to soothe anxiety

  • Central nervous system (CNS) tumors: Tumors in the brain or spinal cord

  • Schizophrenia: A chronic brain disorder that often causes delusions, hallucinations, and disorganized speech or behavior

  • Agoraphobia: A fear of being in public places, where it's hard to escape or where help might not be available

A healthcare provider will ask about your medical history, including any family history of trypophobia, medications you’re taking, and physical and mental health conditions. The psychiatric evaluation might include a rating scale like the Trypophobia Questionnaire. This questionnaire measures your responses to potentially triggering images.

Diagnostic criteria for a specific phobia can be helpful when diagnosing trypophobia.

This criteria includes:

  • Immediate fear or anxiety when exposed to triggers

  • Avoidance of triggers for at least six months

  • Impaired daily functioning (for example, impaired social and occupational functioning)

Trypophobia Treatment

Trypophobia is consistent with the DSM-5’s definition of a specific phobia. Therefore, treatment will likely include approaches used to treat other phobias, including behavioral therapy and medications. The goal is to reduce symptom severity and frequency.

Behavioral Therapy

Cognitive behavioral therapy (CBT) with exposure therapy is the frontline treatment for specific phobias and is often indicated for trypophobia.

CBT focuses on changing your thinking and behaviors related to trypophobia. It includes strategies to reduce anxiety, such as mindfulness techniques and breathing exercises, as well as reinforcing the safety of triggers.

CBT is often paired with exposure therapy, which involves exposing you to triggers in controlled environments. Avoiding triggers can prevent symptoms, but it can increase fear and worsen symptoms over time. Exposure therapy helps break the fear-avoidance cycle.

Types of exposure therapy include:

  • Imaginal exposure: Imagining the trigger in vivid detail

  • Interoceptive exposure: Experiencing physical symptoms of anxiety—for example, running—so that you no longer associate those sensations with danger

  • In vivo exposure: In-person exposure to the trigger

  • Virtual reality exposure: Experiencing the trigger using virtual reality technology


Certain medications may also be prescribed for specific phobias like trypophobia. These medications can help reduce symptoms of anxiety related to the phobia.

Beta-blockers, including Lopressor (metoprolol) and Inderal (propranolol), are a class of medications used to reduce high blood pressure and control heart rhythm. They can help treat symptoms like sweating and shakiness caused by phobias, as well as panic attacks.

Benzodiazepines, including Xanax (alprazolam), Ativan (lorazepam), Klonopin (clonazepam), and Valium (diazepam), are a class of medications that slow your brain and nervous system. They're used to treat anxiety. Like beta-blockers, they can help reduce symptoms of panic attacks.


Stress and anxiety increase your risk of developing trypophobia. Relaxation techniques and other stress-reduction strategies can lower that risk.

Stress-reduction strategies include:

  • Regular exercise: Regular exercise or physical activity improves sleep and can reduce anxiety and stress.

  • Prioritizing sleep: Sleep deprivation (not getting enough sleep) or lack of good quality sleep can affect mood and cognition.

  • Muscle relaxation: Stress tenses muscles and can contribute to chronic pain and fatigue. Things like massage, acupuncture, and hot baths can reduce tension.

  • Mindfulness: Mindfulness techniques like meditation can reduce anxiety and stress.

  • Pleasurable activities: Taking time for things you enjoy, whether it's walking in nature, reading a book, or watching a funny movie, can help you shift from stress to relaxation.

  • Social support: Connection with others can improve your resilience (your ability to recover from challenges).

Related Conditions

Like other anxiety disorders, having trypophobia increases your risk of developing other chronic (long-lasting) mental health conditions.

Conditions associated with trypophobia include:

  • Major depressive disorder (MDD): A condition that causes debilitating feelings of depression

  • Generalized anxiety disorder (GAD): A condition characterized by a continual state of anxiety or worry

  • Social anxiety disorder (SAD): Anxiety or fear surrounding social situations

  • Panic disorder: An anxiety disorder characterized by recurrent panic attacks

  • Bipolar disorder (BP): A mood disorder with symptoms that range from emotional highs (mania/hypomania) to extreme lows (depression)

  • Obsessive-compulsive disorder (OCD): A mental health condition characterized by repetitive thoughts or behaviors to soothe anxiety

Living With Trypophobia

Trypophobia can significantly affect your quality of life. This condition does not always resolve with treatment, so consistent support and monitoring is essential. Research suggests that 80% to 90% of people who have exposure therapy respond to treatment.

Other recommendations for managing trypophobia include:

  • Seeking social support from family and friends

  • Joining support groups for people living with phobias or chronic conditions, either in-person or virtually

  • Researching advocacy organizations, including the National Alliance on Mental Illness

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I’ve got 100m to go and I’m fighting to pull myself through the water. My arms are aching, my legs are exhausted and my breathing is getting increasingly frenetic. Thankfully, every so often a teaching cue – one of the many I’ve learnt over the last four weeks – kicks in. I remember to extend my arms, stretch as though I’m reaching over a barrel, keep my toes together, kick from the hips – not the knees – and twist my body as I turn to breathe for a moment of respite.

My coach, triathlete and Third Space master trainer Chris Stanton, is on the side of the pool mouthing words of encouragement, which only become audible when my ear pops out of the water on every third stroke. Much clearer are the occasional (encouraging) rebukes he delivers whenever I eke out a few extra seconds of rest before turning around for another lap of the 20m pool. For the previous month, Stanton has been giving me weekly swimming lessons – attempting to turn someone who could ‘swim’ around 20m before gassing out into someone who can keep going for hundreds of metres.

I’ve always felt like a bit of an interloper in a swimming pool. As though I was just taking up space and getting in the way of people who actually know what they’re doing. I could swim, but if I’m honest, whenever I went swimming, which wasn’t very often, I spent more time leaning against walls, desperately trying to regain my breath and composure than I did actually swimming. All that was about to change. I set myself the goal of swimming 400m in one session. In truth though, what I really wanted to achieve was being more confident in and around the pool. Could I achieve both? Well, sort of.

I am not a confident swimmer. That fact must have been evident before my first lesson with Stanton, because his very first instruction to me, made when he met in the reception area of the gym ahead of my first lesson, was a friendly ‘don’t look so nervous’. Written all over my face was the by-product of years of terrible swims, embarrassing moments and a failure to ever fully grasp a fundamental skill.

swim workout

Chris Stanton

As a mixed-race man there’s an added complexity to my water issues. According to widely reported statistics from Sport England, 95% of Black adults don’t swim and 80% of Black children don’t swim either. For Asian communities, the figures are at 93% and 78% respectively. The feeling that not only can you not do something, but not a lot of people who look like you can do it either, feels like an insurmountable barrier to cross at times.

When I eventually got into the pool, Stanton gave me a breathing exercise designed to calm me down and make me more comfortable. Holding onto the rope between lanes, I was instructed to dunk my head in and breathe everything in my lungs out. When I had no more air to give, I would lift my head up and take another breath before submerging my head again. Soon enough, my short, sharp, just-seen-a-ghost breaths were replaced by long, languid ones and I was ready to get onto the actual session.

To get an idea of what he had to work with, Stanton got me to show him a couple of lengths of my current freestyle technique. Like I wrote at the beginning of this article, I was under the impression that I could swim front crawl, not well, but a couple of lengths should be no problem. I set off under Stanton’s watchful eye, and what he saw was eye opening – probably for me more than for him. I was basically using my arms to windmill my way through the water, using brute strength, and zero technique, to force my body to the other side of the pool. As bad as my arms were, they were the only thing moving me forward, my legs were flailing behind me, acting as breaks, and my rotation, which should make it easier for me to breathe, was non-existent.

To fix my faltering technique, Stanton introduced a couple a drills to help with extending my arms and rotating in the water. The first drill we did was an extension drill, so wearing fins to propel me through the water, I swam with one arm extended in front of me, while the other remained on my hip throughout. We also tried the Corpse Drill, where I swam on my side at a 90-degree angle and finally we used an unconventional drill where Stanton dragged a pole in the water, just out of reach as I swam. He said when I extended my arm it should feel as though I’m reaching over a barrel. In truth, my swimming technique was firmly positioned on the bottom of one.

Before I started this challenge, I had it in my mind to try and swim every day for a month and see what progress I was able to make. I quickly realised that while swimming may be low impact, it provides a stern workout and a real test of your upper and lower body. Still, the benefits of swimming are myriad: it improves heart health, lowers blood pressure, improves lung capacity, reduces joint pain and improves bone strength, but rather than making swimming a daily occurrence, over the next few weeks, I would swim every two-to-three days.

Most of these swims would be on my own where I would be following a simple programme set by Stanton. The session he designed broke down as a warm-up, followed by four swim drills and finishing with a pyramid workout, where I would do one length, followed by a short rest, then two lengths – keeping going until I couldn’t swim any more. I would also alternate my pyramid workouts. The first I would do using just my own body, while the second would be done with the aid of a pull buoy between my legs, which allowed me to really focus on my arms and perfect the catch, pull and recovery.

Rather than being embarrassed to be in the pool, I started to really look forward to my sessions. Each week Stanton introduced new and more complex drills – 616, Corkscrew and Broken Arrow to name a few. On the days I was swimming on my own, I was achieving something every time I got into the pool. I remember slapping the water, Adam Peaty style, the first time I managed a 100m swim unaided and without stopping. I was also gaining confidence, and people would see me in lessons or swimming alone and want to chat about what I was doing. In the sauna after one of my workouts, I spoke to a man who had taken up swimming around a year ago. It quickly became apparent that he was having similar difficulties to me, so I introduced him to pyramid sessions and in a small way, we bonded over how difficult it can be to learn something when everyone around seems like they just get it.

swimming challenge

Chris Stanton

With the deadline for my challenge looming, I knew I wasn’t quite ready to complete 400m unaided, so Stanton devised a strategy where I would swim two lengths using just my bodyweight and a third with a pull buoy stuffed between my legs. The fact that I wasn’t able to conquer the challenge without a swim aid was a little deflating, but my progress was undeniable and as Stanton pointed out: a pull buoy is ‘just a piece of plastic between your legs’.

I jumped in the pool. The first 40m went by with relative ease, and the swim got even easier when the pull buoy took responsibility for my lower body from 40 to 60m. But with every 20m length thereafter, the swim got more difficult and by the mid-200s in I was really having to fight to keep making my way through the water. My breathing became shorter, my legs kicked with less purpose and wall turns, which had been instantaneous, were progressively being used as an excuse for longer and longer breaks.

The more tired I became, the more my stroke shortened and everything started to break down from there. Still, I kept going. ‘One thing I’ve noticed is [your] perseverance,’ Stanton says. ‘Just persevering and chipping away, making fine tune changes, but [you need to] maintain length and maintain exhalation.’ Despite my technique breaking down, 300m, 320m and 340m came and went. Eventually, I had one simple length to complete to make it to my 400m goal.

My final time was just under 14 minutes, which is by no means fast and considering I swim 20m in about 30 seconds must have meant my rests were, in all honesty, quite a bit longer than they felt in the pool. But still, I now have a benchmark that I can work from. What’s more, going to the pool is no longer a source of timidity or embarrassment. After all, I’ve got a time to beat.

Swimming Drills: Swim Workout Tips to Improve Your Freestyle

The best way to build your stroke is to break it down and practise its constituent parts. These drills will help.

6-1-6 Drill

With you body rotated 90-degrees, extend one arm out in front and place the other on your hip. Kick six times, remembering to kick from your hips, not your knees, before flipping your body 180-degrees. The hand that was previously on your hip should now be extended out in front of you and your previous lead hand should now be on you hip.

Works: develops your positioning in the water and your kick efficiency.

Corkscrew Drill

Starting with your face down in the water, extend both of your arms and place one palm over the other. Take a few kicks before spinning 180-degrees onto your back. Take a few more kicks before turning 180 again. After a few kicks, flip back onto your back. Keep doing this until you reach the other side of the pool.

Works: teaches you how far you can actually rotate in the water.

Broken Arrow

With your body positioned at 90-degrees, put your head in the water looking slightly forward, lift one arm up to the sky. Bend at the elbow and the shoot your fingers into the water just below the surface. Immediately turn and breathe, before returning your head to looking at the bottom of the pool and your arm back towards the sky.

Works: timing, hand entry and alignment.

Unco Drill

Unco drill or uncoordinated drill is essentially a one-armed drill and is performed with fins. Swim with one arm while the other remains by your hip. Breathe towards the non-stroking arm.

Works: the rhythm and timing of your stroke.

Doggy Paddle

With a pull buoy between your legs, your body in a neutral position and your head out of the water. Extend your arms out in front of you one at a time and scoop the water behind you.

Works: will help you get a good feel for the water.

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Are you familiar with the benefits of practicing Qigong? Qigong, an ancient Chinese practice, offers a pathway to harnessing energy flow and vitality for overall well-being. With a history dating back thousands of years, Qigong combines gentle movements, mindful breathing, and focused intention to cultivate and balance the body's vital energy, known as Qi.

In this article, we delve into the remarkable benefits of practicing Qigong, exploring its impact on physical, mental, and emotional health.

8 Benefits Of Practicing Qigong

A Beijinger practices a traditional Chinese meditation and breathing exercise, or qigong(Image via Getty Images)
A Beijinger practices a traditional Chinese meditation and breathing exercise, or qigong(Image via Getty Images)

1) Enhancing Energy Circulation

Qigong serves as a powerful tool to enhance energy circulation within the body. Through slow, deliberate movements and conscious breathwork, practitioners stimulate the flow of Qi along the body's energy pathways or meridians. This increased circulation not only revitalizes organs and tissues but also boosts immune function, promoting overall vitality and well-being.

2) Reducing Stress and Enhancing Relaxation

In our fast-paced modern lives, chronic stress has become all too common. Qigong offers a refuge from the chaos, providing a calming and meditative practice that reduces stress levels. By focusing on the breath and gentle movements, Qigong cultivates a state of deep relaxation, releasing tension from the body and calming the mind. Regular practice can lead to improved sleep quality, reduced anxiety, and an overall sense of tranquility.

3) Strengthening Mind-Body Connection

One of the unique aspects of Qigong is its emphasis on the mind-body connection. Through the harmonization of breath, movement, and intention, practitioners cultivate a heightened awareness of their physical and mental states. This deepened connection allows for better self-regulation, leading to improved balance, coordination, and flexibility. By aligning mind and body, Qigong fosters a profound sense of inner harmony.

4) Boosting Vitality and Immune Function

Qigong's focus on energy cultivation has a direct impact on vitality and immune function. By promoting the balanced flow of Qi throughout the body, practicing Qigong strengthens the body's natural defense mechanisms, bolstering the immune system and reducing the frequency and severity of illnesses. Regular practice can also increase stamina, improve endurance, and enhance overall physical performance.

5) Cultivating Emotional Balance

Emotional well-being is an integral part of overall health, and Qigong offers a holistic approach to cultivating emotional balance. The practice encourages the release of stagnant emotional energy, promoting feelings of peace, joy, and inner tranquility. Through the mindful movements and meditative aspects of Qigong, practitioners develop emotional resilience, stress management skills, and an increased capacity for self-awareness and self-compassion.

6) Promoting Mental Clarity and Focus

In our fast-paced, technology-driven world, maintaining mental clarity and focus can be challenging. Practicing Qigong provides a sanctuary for the mind, allowing for a release of mental clutter and cultivating a state of mental clarity and focus. The practice of Qigong trains the mind to quieten, improving concentration, memory, and cognitive function. This heightened mental acuity translates into improved productivity, creativity, and overall mental well-being.

7) Facilitating Holistic Healing

Woman practicing qigong on a rocky ocean shore with the warm colors of the Sun in the background(Image via Getty Images)
Woman practicing qigong on a rocky ocean shore with the warm colors of the Sun in the background(Image via Getty Images)

Qigong has been recognized for its therapeutic potential in various healing modalities. Its gentle and non-invasive nature makes it accessible to individuals of all ages and fitness levels. By unblocking energy imbalances and promoting self-healing, Practicing Qigong complements conventional medical treatments. It has shown promise in managing chronic pain, improving cardiovascular health, and supporting individuals recovering from illness or injury.

8) Fostering Spiritual Growth

Beyond its physical and mental benefits, Qigong is deeply rooted in spirituality. By connecting with the subtle energies of the body and the universe, practitioners embark on a transformative journey of self-discovery and spiritual growth. Qigong's meditative aspects allow individuals to cultivate a deep sense of connection, purpose, and inner peace. Through regular practice, one can tap into a profound source of personal and spiritual wisdom.

Practicing Qigong offers a treasure trove of benefits for those seeking to unlock energy flow and vitality. From enhancing energy circulation and reducing stress to fostering emotional balance and promoting holistic healing, this ancient practice holds immense potential for transforming one's physical, mental, and emotional well-being.

Embark on the journey of Qigong, and witness the incredible power it has to revitalize and harmonize every aspect of your life.

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Excessive underarm sweating, also known as axillary hyperhidrosis, can be uncomfortable and embarrassing. Here are some tips to help reduce underarm sweating.
Wear breathable fabrics: Choose natural fabrics like cotton or linen that allow your underarms to breathe and help wick away moisture from your skin.
Use antiperspirants: Apply clinical strength or prescription-strength antiperspirants to your underarms.Look for products containing aluminum chloride, which helps reducesweat production.
Apply antiperspirant at night: Apply antiperspirant to dry underarms before going to bed. This allows the product to work overnight and provides better efficacy compared to applying it in the morning.
Keep underarms clean: Wash your underarms daily with a gentle soap or antibacterial wash to remove bacteria and odor. Keeping the area clean can help reduce sweating and control body odor.
Avoid spicy foods and caffeine: Certain foods and beverages, like spicy foods and caffeinated drinks, can trigger sweating. Limit your consumption of these items to help manage underarm sweating.
Stay hydrated: Drinking plenty of water helps regulate your body temperature and can reduce excessive sweating. Aim for at least 8 glasses of water per day.
Manage stress: Stress and anxiety can contribute to increased sweating. Practice relaxation techniques, such as deep breathing exercises, meditation, or yoga, to help manage stress levels.
Wear loose-fitting clothing: Tight clothing can trap heat and increase sweating. Opt for loose-fitting and lightweight garments that allow air circulation and minimize sweating.
Use sweat-absorbing pads or liners: Disposable or reusable underarm pads or liners can be placed inside your clothing to absorb sweat and prevent it from staining your clothes.
Consult a healthcare professional: If excessive underarm sweating persists and significantly affects your daily life, consider seeking medical advice. A healthcare professional may recommend treatments such as prescription antiperspirants, iontophoresis, Botox injections, or other medical interventions.

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The importance of cooling down after a heated workout session cannot be overstated. Yoga expert shares breathing exercises to help you cool down

Representative image. Pic/iStock

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When it comes to yogic tradition, the importance of breath cannot be overstated. From decreasing stress to relieving pain - breathing exercises provide a range of health benefits. For those who seek new ways to effectively cool down post-workout, breathing exercises can be extremely helpful. "Incorporating breathing exercises and yoga into your post-workout routine allows for a gradual transition from a state of heightened activity to a state of relaxation and recovery. It supports physical and mental recovery, promotes overall well-being, and helps you feel refreshed after your workout," says certified yoga instructor and JetSynthesys* Master Sneha Desai.

She further says that improved blood circulation, enhanced relaxation, and a stronger mind-body connection can be achieved through breathing exercises, and yogic stretches.

Below, she shares three exercises that are easy to follow and will help you regulate your breath post-workout.

1. Belly breathing or candle blows
During this exercise, you breathe in from the nose and count till 5 in your mind.
You will count till 10 when you breathe out from the mouth. Remember it is just like you blowing candles but slowly.

Initially one can start with a ratio of 3:6 and slowly keep on increasing the number to a comfortable and relaxed breath. This can be done standing or sitting in a place or lying down.

2. Anulom Vilom or alternate nostril breathing
Sit in a comfortable position keeping your spine straight.
Close one nostril with your finger and inhale through the other.
Hold your breath briefly then exhale through the opposite nostril.
Repeat for several minutes.

One can count the breath in, hold and breathe out with a ratio of 3:3:6 or 5:5:10. This can be done for a minimum of 5 minutes or at least 5 rounds.

3. Ujjayi

Inhale deeply through your throat and exhale through your throat, creating a slight constriction in the back of your throat.
This produces a sound like the ocean or a snoring noise. Some people may feel an irritation in the throat but this has proven to help hold on to the posture in yin yoga also. This exercise can be done for a minimum of 5 minutes or at least 5 rounds.

Also Read: Use of menstrual cups reduce generation of non-biodegradable waste by 99 pct: Study

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Many people experience stress when they face challenges in various aspects of life. But ask yourself "what is stress?", and you'll realise that there are actually many different types of stress.  

Stress occurs when you perceive a condition, whether real or imagined, to be a threat to your well-being. There are different types of stress, namely acute, episodic, and chronic stress.

Acute stress is common and usually does not pose any health issues. This type of stress is typically triggered by a sudden change of plans or environment, but it generally eases once the person finds a solution to their problem. 

On the other hand, frequent episodes of acute stress can lead to acute episodic stress, which can have physical and psychological effects and exacerbate existing health issues such as high blood pressure, digestive problems, panic attacks or headaches.

Chronic stress, which arises from multiple stressors, can be caused by various factors such as family issues, personal health problems, and conflicts in a relationship. 

Additionally, major life events like divorce or death of a loved one can increase the risk of chronic stress. This type of stress persists over a long period and can have severe physical and psychological effects on a person.

How to manage stress effectively?

Since stress is inevitable, let's see what we can do to effectively prevent and manage our stress levels, without resorting to medication:

1. Have sufficient sleep

Getting enough sleep is essential for maintaining good health as it allows the body and brain to rest. 

Furthermore, during the hours of 1.00 to 3.00 AM, restful sleep enables the liver meridian to supply qi actively to the liver system, which manages stress and emotions, facilitating the elimination of toxins from the blood. 

Subsequently, between 3.00 and 5.00 AM, the purified blood and qi are transported to various organ systems for optimal functioning.

Sour dates have the potential to aid individuals with insomnia by nourishing the heart and liver, promoting restful sleep. Additionally, a herbal tonic made using sour dates, vinegar, and walnut membrane can be consumed to enhance sleep quality by soothing both the mind and body.

2. Drink flower teas

Prolonged stress can increase the risk of developing mental health disorders. However, there are herbal remedies that may help alleviate stress. These include chamomile, mint leaves, and rosebuds. 

Chamomile is a medicinal herb with anti-inflammatory and antioxidant properties used to treat various health issues. When consumed in the form of tea, it can help calm the nerves, and alleviate symptoms of stress such as insomnia. 

Rosebuds and mint leaves can also be infused in hot water to make a tea that can alleviate stress. These herbal remedies are safe for consumption by children, although in lower doses. 

3. Perform acupuncture or acupressure massages

Acupuncture is a form of Traditional Chinese Medicine (TCM) that involves the use of disposable needles inserted into specific points on the body by a licensed TCM physician.

Acupressure, on the other hand, involves applying pressure to acupuncture points to restore balance to a person's vital energy, or qi, and can be self-administered.

To alleviate stress, some of the pressure points that can be pressed include point LI-4 of the large intestine meridian (He Gu) and LR-3 of the liver meridian (Tai Chong).

He Gu is located between the first and second fingers, in a V-shape at the indentation of the second finger bone.

Tai Chong is located in the depression between the big toe and the second toe. Another simple exercise that can help relieve stress involves placing both palms on the chest and sliding them downward from the collarbone to the stomach, repeating this 15 to 20 times.

4. Try meditation and breathing exercises

Engaging in meditational breathing can be a helpful practice in reducing stress levels. It promotes mindfulness, enabling individuals to learn how to appreciate their lives. 

To perform meditational breathing, find a comfortable and distraction-free location and sit, stand, or walk while repeating a sound, word, phrase, or movement. 

Allow your thoughts to come and go as you focus on the repetition. Consistency is key, so practising at the same time every day can promote regularity, but you can do it anytime you feel stressed.

5. Do yoga and aerobic exercises

Engaging in aerobic exercise can have a tranquillising effect on a person within 20 to 30 minutes after a workout and can last for several hours. Tai Chi and yoga practices have also been found to be effective in reducing stress.

In fact, a study showed that just 15 minutes of chair-based yoga postures can effectively reduce acute stress. 

It is important for individuals experiencing chronic stress, who are more susceptible to cardiovascular disorders, to undergo pre-workout screening procedures to determine if they have high blood pressure or other risk factors that may increase their risk of heart disease.

Encountering different kinds of stress during different life stages is a natural phenomenon. 

However, the good news is that adopting effective stress management techniques can bring about numerous health advantages and enhance your overall well-being. Remember to take care of yourself, even amidst your busy schedule.

ALSO READ: Simple self-healing tips at home for physical, mental and spiritual well-being

This article was first published in City Nomads.

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FORT LAUDERDALE — The school year is now in the rearview mirror, and students at Fort Lauderdale High School are exhaling and dreaming about summer.

But before the final bell rings Thursday, a group of students who have been attending the free MindFULLme program spoke to CBS News Miami about how the program has helped them cope with stressors and what lies ahead.

Mindfullme is a nonprofit that is aimed at improving mental health. Through breathing exercises, yoga and mindful meditation, students learn how to handle anxiety, fears and personal challenges.

Teacher Dan Katz is a co-founder.

"I have been a practitioner for 30 years. This is the best way to handle every part of the day no matter what the stress is. It keeps things even," he said. 

Katz spoke to us in the mindfulness garden that was created at the school. There are covered seating areas and shade trees creating an atmosphere of peace and tranquillity where any student can go to relax and sort through their emotions.

Sophomore Sarah Abreu, who was leading a yoga session, said MindFULLme helped her to deal with Algebra 2 this year.

"It showed me the journey and allowed me to move forward," she explained.

The end result was better grades.

There is a real science behind mentally training yourself to handle stress, slow down racing thoughts and letting go of negativity.

"Deep breathing activates a nerve in our system, causing us to release endorphins and makes us calm," explained Katz.

Coming off the pandemic, there were a lot of stressors at South Florida schools with lockdowns and disruptions.

Next year, there may be more changes in Broward County with discussions on making schools safer.

It's why Katz would like to see MindFULLme programs started at more Broward public schools.  

Fort Lauderdale High Junior Ben Polsky said not a day goes by that he isn't using what he's learned in MindFULLme. 

"It has been a lifesaver," he said. "It's taught me about myself and made the days easier."

MindFULLme is hosting a summer retreat next week.  

The cost is several hundred dollars. It will be held June 12-15 from 9 a.m. to 3 p.m. at Snyder Park in Fort Lauderdale. It is open to 8th through 12th-grade youth. 

There will be instructions on yoga, Tai Chi, sound healing, meditation, sports and other mindfulness tools. 

For more information, you can log onto

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Chest health is an important component of overall health. When we think of our overall health, the chest may not be the first area that comes to mind.

However, the chest plays a vital role in housing essential organs, facilitating respiration and supporting physical performance. Understanding and prioritizing chest is key to ensuring optimal well-being.

In this article, we explore the importance of chest health, highlighting its impact on cardiovascular and respiratory systems, posture and overall vitality.

Why chest health is important?

Protects vital organs

Chest health refers to overall well-being and condition. (Image Via Pexels)
Chest health refers to overall well-being and condition. (Image Via Pexels)

The chest serves as a protective shield for vital organs, namely the heart and lungs.

The rib cage, sternum and surrounding muscles provide a sturdy fortress, safeguarding these crucial components of the cardiovascular and respiratory systems. Maintaining chest health ensures the protection and optimal functioning of these organs, which are vital for sustaining life.

Boosts cardiovascular health

The heart, located within the chest, is the powerhouse of the circulatory system. A healthy chest supports cardiovascular health by maintaining proper blood flow and reducing risk of cardiovascular diseases.

Regular exercise, balanced diet and avoiding unhealthy habits like smoking contribute to a healthy chest and promote optimal cardiovascular function.

Helps in optimal respiratory function

The chest houses the lungs, allowing us to breathe and supply oxygen to every cell in our body.

Maintaining a healthy chest promotes efficient respiratory function, ensuring an adequate oxygen supply and removal of waste gases. Practices like deep breathing exercises, good respiratory hygiene and avoiding pollutants help preserve lung health and support optimal chest function.

Improves posture and alignment

The chest plays a significant role in maintaining proper posture and spinal alignment.

A strong and well-supported chest contributes to an upright posture, reducing risk of postural issues like rounded shoulders and forward head position. Poor posture can lead to muscle imbalance, discomfort and reduced lung capacity.

By prioritizing chest health, we can improve posture and overall musculoskeletal alignment.

Boosts physical performance

Whether engaging in sports, exercise or everyday activities, a healthy chest enhances physical performance.

Strong chest muscles support upper body strength, stability and mobility. Neglecting the chest can lead to weakness, reduced range of motion and compromised athletic performance.

Incorporating chest-focused exercises in a well-rounded fitness routine can enhance overall physical prowess.

Improves emotional and mental well-being

The chest extends beyond physical aspects, as it also influences emotional and mental well-being.

Deep breathing exercises and practices that expand the chest cavity promote relaxation, reduce stress and enhance mindfulness. A healthy chest allows for a more profound connection between the body and mind, fostering a sense of calmness and grounding.

Faciliates early detection of health issues

Paying attention to chest health enables the early detection of potential health concerns.

Regular self-examinations, like checking for lumps or abnormalities, can help identify issues that may require medical attention. Prompt detection and intervention can greatly improve outcomes and facilitate timely treatment.

The importance of chest health cannot be overstated. By prioritizing chest health, we can ensure the optimal functioning of vital organs, promote overall well-being, and live life to the fullest. Nurturing the chest is a powerful investment in long-term health and vitality.

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