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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Brian Peters coaches people through an ice bath during the GoPro Mountain Games CoLab talk Friday in Vail. Peters used to play for the National Football League and now coaches athletes and military on breathing techniques and health wellness.
Chris Dillmann/Vail Daily

Former NFL player Brian Peters put the ‘CoLab’ in collaborative at Friday’s session on breath mastery at the GoPro Mountain Games.

The undrafted Ohioan — who earned his stripes first at Northwestern University before brief stints in the Arena, United and Canadian football leagues opened doors with the Minnesota Vikings and Houston Texans — didn’t even use free Celsius as bait to lure spectators onto the Solaris Plaza stage.

His free giveaway was a three-minute, 38-degree ice bath.

“The outdoors and the Mountain Games is truly special because people know how they feel outside,” he said to open his hour-long presentation. Temperature extremes, he explained, are a tool for re-grounding one’s sense of feeling; a means of tuning into the breathing process and all of its physiological, hormonal and psychological implications.

“The ice tub is forced meditation for me,” he continued. “I’m not thinking about my email, to-do-list, what people think of me – I’m worried about controlling myself in this stressful environment. Most people, once they learn how to use their breath, they’ll never forget it.”

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The 34-year-old discovered breath work himself while playing for the Texans from 2015-2018.

“And I found it in a really weird way,” he recalled.

He hopped into one of the club’s sensory deprivation float tanks, a newfangled method for restricted environmental stimulation therapy.

“I got in there and freaked out,” he said of the silent, dark chamber. To calm himself, he started holding his breath. He became obsessed with improvement. The Google rabbit trail of deep sea divers’ techniques taught the 6-foot-4-inch linebacker to hold his breath for four minutes. As he progressed, he started to notice other athletes breathing louder and more efficient and viewed their flailing as blood in the water. He now teaches his techniques to military personnel operating at altitude.

“A lot of people come up to altitude and they’re a victim of their physiology of the body trying to catch up to the oxygen that’s spread farther apart,” he said, noting his message is for both elite athletes and everyday individuals — especially active outdoor lovers living in the mountains.

“Your breath is with you every step of the way,” he said.

“Every breath is helping or hurting you, as a human. You can learn tools to get control of yourself — in sports, but also environments like this.”

Peters centered his interactive lecture on the body’s constant toggling between its ‘flight and fight’ or ‘rest and digest’ language.

“When you start to learn what’s happening with each breath, you can calm yourself or you can get jacked up,” he explained.

“Every human wants more control over themselves. Uncertainty and the chaos of life — I think any human that has a relationship with stress would want to handle that better.”

Whether it’s reading a negative email or preparing for competition, Peters believes breath work is “a tool to change states” via down-regulation or up-regulation. He divides the breath into a language — “so you know who’s talking” — and as a remote control – “so you know what to do.” According to the 2013 Grey Cup champion, understanding the first three parts of the language and the control can make sense of the entire breath world, from yoga to meditation, to wim hof and holotropic breathing.

“They’re just playing with your cellular response to breathing,” he said.

Peters then quickly explained how breathing in through the nose and mouth sends different tones to the brain stem. Through the nose is parasympathetic.

“Rest, digest, recover — that’s the tone; it’s a down-regulator,” he said. Breathing through the mouth is the opposite, preferred for fighting and intense exercise. If one is not engaged in such primal activities, the nose is better because, as Peters stated, it isn’t just an air passageway. For the sake of time, he didn’t dive too much into all of the science behind the “28 advantages” nose-breathing provides.

Peters also discussed the importance of deep breathing, pointing out how mouth-breathing process tends to begin at the chest, whereas the diaphragm is automatically activated through nose-breathing.

As this writer engaged in some demo exercises along with those gathered in the Mountain House Gear Town, memories of honing in a relaxed throat and diaphragm-based breath while playing trumpet in a college concert band flooded back. Which is to say, accessing a 10-20% increase in oxygen absorption by utilizing the largest surface area of the lungs, as Peters mentioned, is possible through the mouth, too. But, it requires some centered, intentional focus and control. That was perhaps Peters main thesis.

“If I can control my breath, I can control my decision making,” he said. “Controlling the breath is about controlling your life.”

Then, Peters wrapped in eyesight. He cited a statistic stating 91-95% of Americans’ time is spent inside using a narrow focus. As we look at our cell phones or the stir-fry on the stove, our perception is lasered in on one thing.

“Anyone here get super sad looking at a sunset?” he asked to a crowd perched in front of the picturesque Vail Mountain backdrop, contrasting the aforementioned statistic with the idea of a wide lens.

“Peripheral vision is part of the stacking of your physiology that’s happening when you’re outside looking at these beautiful vistas,” he said, encouraging his audience to acquire methods which will prevent triggering at every turn.

“You can use this whole language at any point of your life: get outside, open up your vision, extend your exhales, breathe in through your nose — you now have tools.”

Meanwhile, back stage, a group of 10 volunteers were waiting to hop in those ice baths.

“If anybody has the courage to hop up in the cold, we’ll get to use these tools in real time,” Peters said. The former pro athlete calls cold-exposure “nature’s coffee.”

“Coffee isn’t an energy driver, it’s an adenosine blocker — it really just keeps you from being tired,” he said. “This actually gives you sustainable alertness and focus and a little bit of energy and dopamine that carries out.”

As pairs got into the tub, each packed with 220 pounds of ice, Peters preached a plan before his daring volunteers slid their ever-important clavicles — important for full blood-vessel constriction — under the nearly frozen water for their allotted time.

“In my world, if you can breathe in an environment, you can own the environment. That’s sports, military, that’s life in general. If I can control my breath, I can control my decision making,” he said before giving a word to frustrated parents of unruly kids everywhere.

“What a lot of people don’t know is when this wind chime of your respiratory rate and your heart rate get out of control, blood flow actually leaves the prefrontal cortext and you become reactive,” he continued.

“Parents and kids, this all applies to you as well. When you start to see your kids get worked up, you can start implementing tools and implementing this language.”

Surprisingly, no one — young or old, male or female — had any visible trouble handling the cold water, until perhaps the final pair. Two young men with a similarly chiseled physique to Peters saddled up to the tubs. Ironically, it was the toughest-looking guy who needed the most hand-holding.

“Trust me, you’re good,” Peters said as he tried to get his pupil’s breath under control with a little ‘I-go, you-go’ synchronized breathing. As he coaxed him into gradually increasing his breathe rate, the young man’s demeanor relaxed.

“Don’t worry about anyone else here,” Peters coached, crouched down next to the tub. It worked.

“The slower you breathe, the safer your brain thinks it is,” he said. “That’s true in all areas of life.”

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The weather that has brought smoke from wildfires in eastern Canada to Warren County is probably going to change over the weekend.

The county remained under a statewide Code Orange Air Quality Action Day from the Pennsylvania Department of Environmental Protection on Friday.

According to DEP, “Children, sensitive populations such as older people, those who exercise or work outdoors and those with lung or respiratory conditions such as asthma, emphysema, or bronchitis should reduce or eliminate their outdoor activities.”

“Smoke due to wildfires in eastern Canada will likely contribute to daily average concentrations of fine particulate matter in the Code Orange range on Friday,” according to DEP. “Changing weather conditions compared to earlier in the week are making conditions better. Residents are encouraged to check for current conditions in their area.”

While the county was part of the state action, local air quality conditions were in the “good” range on Friday.

“For the vast majority of Warren residents at this time, I foresee little concern,” Warren General Hospital Medical Director Dr. Keith Price said. “In central and southeastern Pennsylvania, their numbers are significantly higher.”

For those who are sensitive and concerned, Price has some recommendations.

“If folks are very sensitive to smoke and smog, staying indoors might be a good option, along with having a high-efficiency particulate air filter (HEPA) on their air-conditioning unit, as well as using an N-95 mask when outdoors,” he said.

“The significance of such pollution is measured by the air quality index (AQI) which ranges from 1 to 500,” Price said.

There were a few locations in Pennsylvania where the air quality was over 100 on Friday afternoon. Earlier in the week, there were several areas – particulars in the southeastern and southwestern parts of the state – over 200.

The scale, with impacts, is:

¯ good (0-50) – Minimal Impact

¯ satisfactory (51-100) — May cause minor breathing difficulties in sensitive people.

¯ moderately polluted (101-200) — May cause breathing difficulties in people with lung disease like asthma, and discomfort to people with heart disease, children and older adults.

¯ poor (201-300) — May cause breathing difficulties in people on prolonged exposure, and discomfort to people with heart disease

¯ very Poor (301-400) — May cause respiratory illness in people on prolonged exposure. Effect may be more pronounced in people with lung and heart diseases.

¯ severe (401-500) — May cause respiratory issues in healthy people, and serious health issues in people with lung/heart disease. Difficulties may be experienced even during light physical activity.

For now, Price is not recommending any particular defensive actions on the part of those who are not particularly sensitive to air quality issues. “Our weather is quite changeable, so I might be changing my tune on my level of caution from these wildfires,” he said. “But, for now, get out and enjoy the beauty of Warren County.”

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Describe 5 Possible Ways for Anxiety Relief

Anxiety means the body’s natural response to stress. It is caused by genetic or environmental factors. Anxiety may increase heart rate, rapid breathing, restlessness, and trouble concentrating. Everyone has different types of anxiety. So, the ways of relieving anxiety also vary from person to person.

One can treat these in a variety of ways. But there are some common treatments. There are also certain medications for anxiety relief. The treatments or medications work to balance brain chemistry and reduce anxiety. Various ways of anxiety relief may confuse you to find out which are best.

Are you suffering from anxiety disorders and cannot find a solution? Here we will discuss 5 possible ways to relieve anxiety.

What Are the 5 Possible Ways for Anxiety Relief?

You can go with natural treatment and medication for the relief of anxiety. We have provided the best 5 ways based on habits, exercise, sleep, and diet. They will help to reduce your anxiety level. Let’s get into 5 possible ways for anxiety relief:

1. Diaphragmatic breathing:

It is an automatic process that can be controlled consciously. It is one of the very effective ways of controlling anxiety. You have to close your eyes at first. Then you have to pull into your lungs as much as possible. You should take enough air into your lungs and hold your breath for a certain period.

You need to tighten your abdominal muscles to breathe out much air. This exhale and inhale of air engage the parasympathetic nervous system. It can restore your normal breathing pattern. Therefore, this type of fast breathing works to reduce anxiety.

2. Meditate and practice mindfulness:

Meditation can improve the present moment. It notices all thoughts in a nonjudgmental way. Then it calms you down. Medications help to tolerate your types of negative thoughts and feelings. Researchers suggest continuing medication for 30 minutes daily to alleviate anxiety.

There are different types of medications. Some most popular medications are mindfulness meditation, spiritual meditation, movement, transcendental meditation, visualization medication, etc. Among them, mindfulness meditation is a very popular form. This medication is very simple. You need to close your eyes and breathe deeply. Then you have to pass through the negative thoughts from your mind.

3. Stay active

Staying active is another effective way of reducing anxiety. You should maintain regular physical exercise. It will keep you both in your physical and mental health. You can also relieve anxiety symptoms by doing high levels of physical exercise. So, you can go with a simple workout, yoga, or gym session. If you need any types of fitness equi equipment can check

The negative thoughts that come from outside may increase your anxiety levels. Exer diverts your attention from negative thoughts. Thus it creates more anti-anxiety neurochemicals in your brain. Serotonin, GABA, BDNF, endocannabinoid, etc., are some of the neurochemicals. They help to reduce anxiety levels.

4. Limiting caffeine intake

If you have the habit of drinking coffee, you should limit it. As coffee contains caffeine, it may cause nervousness. Caffeine also may cause anxiety disorders. It is also responsible for panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.

Caffeine blocks the brain’s chemical adenosine. It makes you tired. So you can intake a moderate rate of caffeine. It will not harm you. Or you can replace coffee with water or other drinks.

5. Ensuring an adequate amount of sleep:

Sound sleep is an important part of good mental health. It is recommended that a person needs at least 6 hours of sleep a night. You must sleep at night immediately when you feel tired.

You should not read or watch television in bed at night. It will hamper your sleep. You must avoid using a phone, tablet, or computer before sleeping. If you lack enough sleep, you will suffer from anxiety. So, a sufficient amount of sleep is very important to relieve anxiety.


If you have an excessive level of anxiety, you won’t control them. So, from the beginning, you have to start to control it. We hope this article will help to find out the ways of relieving anxiety. Anxiety may affect both your mental and physical health. You must take care of your health. So, you should start reducing your anxiety level now.

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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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News photo by Steve Schulwitz
A water tower in Alpena stands on the shore of the Thunder Bay River in this November 2022 News file photo.

ALPENA — While IQAir showed satellite data predicting Alpena would have higher air pollution today because of winds carrying smoke and other particles from wildfires in Canada, the haze missed Northeast Michigan entirely, data shows.

According to IQAir, satellite data estimates that air quality in Alpena is at a moderate level. Forecasts show that the next five days will also have moderate air quality.

That comes after unhealthy air conditions on Wednesday that were not safe for people who may be sensitive to pollutants. That could be people with asthma or other respiratory issues. Children and elderly people may also want to be cautious of pollutants.

Amid extremely dry conditions throughout Michigan, a smoky haze blanketed Alpena on Wednesday and Alpena’s air quality level was at 112 air quality index (AQI) on Wednesday night, a number considered unhealthy for sensitive groups.

Within the past week, Canada and the entirety of the Midwest region, including Michigan, has been experiencing dry weather along with wildfires that have created smoke and other pollutants in the air.

Dan Cornish, a meteorologist for the National Weather Service, said that, for northern Michigan, this much smoke is uncommon.

“We’re no strangers to smoke coming from some bonfires that people have around here,” Cornish said. “We know how it can get a little bit harder to see with those fires. That’s all pretty typical. What’s different this time around is that these fires are big and so close to the Great Lakes. On top of that, strong winds are carrying some of that smoke down to us.”

Cornish said those fires stem from Ontario and Quebec and that the smoke is starting to slowly go away.

Air quality may be at an adequate level for breathing, but IQAir satellites estimate the concentration of unhealthy particles in the air is well past World Health Organization guideline values. According to WHO, the standard air quality should be one cubic meter of air that contains five micrograms of pollutants.

As of Friday afternoon, Alpena is estimated to be at 21 micrograms of pollutants, four times the amount.

For those who are sensitive to air pollutants, Cornish recommends limiting exercise or any activities outdoors.

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Published June 9, 2023

Garnet Dupuis, a visionary inventor, and his team at Brain Prime Technology are proud to introduce NeuroVizr™. This groundbreaking product harnesses the power of light and sound to unlock the full potential of the human brain. With just 5 to 11 minutes of daily sessions, users can experience significant improvements in mental agility, cognitive performance, focus, memory, creativity, sleep quality, and overall well-being.

NeuroVizr™ is designed to exercise and stimulate the brain's natural adaptive neural capacities, leading to positive neuroplastic changes. By utilizing specific patterns of light and sound, this cutting-edge technology engages the brain and enhances its neuroplasticity, making it more receptive to new information and facilitating sustained changes. With NeuroVizr™, individuals can take control of their mental health and wellness, all from the comfort of their homes.

Garnet Dupuis, Founder and Chief Creative Director at Brain Prime Technology stated, "NeuroVizr™ is the Change Maker because it provides a unique opportunity for individuals to unlock their brain's potential and embrace positive neuroplasticity. It's a chance to make a choice and experience transformative growth and learning.”

NeuroVizr™ offers a wide range of benefits that can be achieved through regular sessions. From boosting creativity and fast-tracking meditation to improving sleep and reducing stress and anxiety levels, this powerful tool empowers individuals to gain new states of wellness and cognitive sharpness.

Using NeuroVizr™ is simple and convenient. The NeuroVizr™ Mobile App, compatible with iOS (version 12 or up) and Android (version 6 or up), allows users to download their favorite sessions to their playlists and use them offline. Connecting the smartphone to the NeuroVizr™ headset via Bluetooth enables users to access the Signature Collections of Light/Sound compositions and choose their desired session. The app also features play/pause, an automatic timer, and light intensity adjustment. 

To ensure a personalized experience, NeuroVizr™ offers four signature collections within the mobile app: Mind States, Better Sleep, Brain Gym, and Guided Breathing Sessions. Each collection provides unique sessions tailored to specific needs, such as enhancing creativity, regulating sleep patterns, improving cognitive dynamics, and promoting relaxation.

To bring NeuroVizr™ to life, Brain Prime Technology has launched a Kickstarter campaign with a goal of $21,386 to fund further development and production. Backers of the campaign will receive exclusive perks based on their pledge amount, including significant discounts on NeuroVizr™ devices and lifetime access to the app.

"We invite individuals seeking a transformative change in their brain and overall well-being to join us in this exciting journey, by supporting our Kickstarter campaign, backers not only gain access to groundbreaking technology but also become pioneers in the field of brain enhancement.”

For more information, please visit the Kickstarter campaign page of  before July 6, 2023, to back this innovative project and secure exclusive perks: NeuroVizr™

Media Contact
Company Name: Brain Prime Technology
City: Luasanne
Country: Switzerland

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Hell’s Paradise, which is brimming with supernatural forces beyond mortal comparison, has a complex power system, much like its counterparts – Jujutsu Kaisen and Chainsaw Man. So, let’s learn about the enigmatic and mysterious Tao power system in Hell's Paradise.

Spoiler Warning: This article contains spoilers from the Hell’s Paradise manga.

RELATED: Is Hell's Paradise: Jigokuraku Age Appropriate?

What Is Tao in Hell's Paradise?

Tao, in its most basic form, is the source of everything that exists, including living and non-living beings.

It circulates throughout the body and is created from the being’s tanden, which is placed just below the navel.

Any damage to the tanden will impact the being and weaken them. The main component of Tao is Yin-Yang, and it helps in the manifestation of Tao by the user.

When an individual manages to balance the spirit by following the Middle Way, Tao gets manifested.

Tao Power System in Hell's Paradise

click to enlarge

Credit: MAPPA

Spiritual and physical training are highly needed to aim at increasing the cycle of Yin-Yang.

However, there are instances where one can manifest Tao without even being fully aware of it.

Emotions, too, play a key role in the surge or reaction of Tao. Gabimaru’s Tao reaches new levels whenever he is thinking about his wife, Yui.

The sudden surge of love and affection helps Gabimaru to channel his Tao.

The Concept of Current in the Tao Power System

Hell's Paradise Gabimaru

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Credit: Yuji Kaku / Shueisha / Viz Media

The depiction of Tao is like a current flowing around an individual’s body. This is showcased as both tangible and physical.

The size and speed of the current is directly proportional to the strength of the being.

In Hell’s Paradise, the current is shown as a school of sharks circling around the individual.

A human being’s Tao current will be relatively smaller than a member of Lord Tensen's Tao current.

In the Hell's Paradise manga, Lord Tensen’s current includes massive sharks circling around his body, indicating how powerful his Tao is.

ALSO READ: Hell's Paradise: Every Main Character's Age & Birthday

The Elemental Attributes of Tao

Hell's Paradise Zhu Jin Tao Power System

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Credit: MAPPA

Each and every Tao has an attribute to one of the five elements namely, wood, earth, metal, fire, and water.

These five elements have a cycle of hindrance and restoration with one another.

The process of restoration and hindrance occurs when two beings make physical contact with each other.

The cycle of the attributes is as follows:

  • Fire: It restores Earth but hinders Metal.
  • Wood: It restores Fire but hinders Earth.
  • Metal: It restores Water but hinders Wood.
  • Water: It restores Wood but hinders Fire.
  • Earth: It restores Metal but hinders Water.

Now, let’s have a look at Sousei and Soukoku, which are connected to the attributes.

Sagiri and Gabimaru Tao Hell's Paradise

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Credit: Yuji Kaku / Shueisha / Viz Media

The restoration cycle in the Tao power system is called Sousei.

Through Sousei, one can restore and replenish an individual’s Tao. All they have to do is come into contact with someone with a favorable element.

Sousei can also be used to restore using weapons. With the help of traces of Tao left on a weapon, the restorer can boost their Tao-infused weapon through physical contact.

Gabimaru used this technique to improve the Earth Tao-imbued kunai of Yuzuriha.

The hindering cycle of Tao is called Soukoku. This cycle causes to drain and weaken a Tao through physical contact with some possessing an element that hinders it.

YOU MIGHT ALSO LIKE: How Does Hell's Paradise Represent Female Characters?

Training Exercises to Improve Tao

Bochu Jutsu Hell's Paradise Tao

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Credit: MAPPA

Mastering Tao requires five training methods of immortality namely, Doin, Shu’itsu, Shuten, Taisoku, and Bochu Jutsu:

  • Doin: In this one has to train through physical exercise and improve the Tao circulation.
  • Shuten: This exercise involves training through pathways of the organs and body.
  • Shu’itsu: This particular exercise relies on meditation and training through stillness.
  • Taisoku: An exercise that involves user training using various breathing techniques.
  • Bochu Jutsu: Considered the most important exercise, it relies on training through sexual intimacy. This training requires a person of the opposite chi and by engaging in sexual intercourse, the chi’s of both Yin and Yang merge resulting in stronger Tao.

ALSO READ: All Hell’s Paradise Arcs in Order: Where to Start Reading

What Are the Different Types of Tao in Hell’s Paradise?

Flower Tao regeneration Hell's Paradise

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Credit: MAPPA

There are essentially two types of Tao showcased in Hell’s Paradise:

Flower Tao

Flower Tao Hell's Paradise

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Credit: MAPPA

This Tao is derived from flowers and helps an individual gain immortality, regenerative abilities, and longevity.

Tensens and artificially created humanoids take great benefit from the Flower Tao as it helps them regenerate during a battle.

However, in the case of human beings, Flower Tao results in a reaction known as Arborification.

Post-arborification, flowers start to bloom from a human’s body and they enter a state of happy trance.

Meanwhile, regeneration looks like vines with flowers restoring the lost limbs.

Interestingly, humans who have Flower Tao go through a similar regenerative process.

However, they are left with vine marks that disappear as the wounded area heals.


Hell's Paradise Gabimaru

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Credit: MAPPA

The perfect fusion of two different Tao results in Hybridization.

This is only possible when a human attempts to acquire the powers of Flower Tao.

However, to achieve hybridization, humans must go through Arborification and defeat death. Having a strong will to survive is vital in order to attain hybridization.

Rien states that this kind of fusion happens rarely as a human emerging victorious after Arborification is nothing but a miracle.

Gabimaru is a fine example of a human achieving hybridization between the Flower Tao and his Tao.

READ MORE: The Strongest Characters in Hell’s Paradise Ranked

Usage of Tao

Tao Lightning Hell's Paradise

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Credit: MAPPA

After the awakening of Tao, the user has access to a sixth sense where they can sense other Tao present around them.

Sensing the Tao allows the user to gather all the details of the person’s attributes like height, weight, and gender.

As Tao is present in non-living things, users can ascertain obstacles around them.

In a battle, Tao comes handy in detecting the opponent’s moves and planning a counterattack accordingly.

Shion Hell's Paradise Tao Power System

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Credit: MAPPA

This is showcased in Shion’s battle against Mu Dan. Blind Shion manages to slice every one of Mu Dan’s stingers and only got a few scratches.

In another instance, Gabimaru is able to sense Gantetsusai’s weak spot which causes him to feel excruciating pain with just a simple kick.

Skilled Tao users can also suppress their Tao to conceal their presence from other users.

Yuzuriha has demonstrated this by maintaining a steady focus on the flow of the Tao by having a calm state of mind.

This technique is essential if the user is planning to carry out sneak attacks.

Tao also enhances a user’s combat techniques. Any kind of physical attacks or weapons fused with Tao is way more powerful than they would normally be without.

Shion and Sagiri note that Tao attacks cause more severe damage than normal attacks. Fatal damage can be inflicted even if no vital parts are attacked.

This power goes beyond close combat as Tao can be used to emit it from the bodies using hands.

Zhu Jin Tao Hell's Paradise

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Credit: MAPPA

It is an invisible attack that can emit by merely pointing a finger at the target. This is a sennin-level technique and is nearly impossible for a standard Tao user to execute.

A master Tao can use a powerful form of Tao and convert it into lightning. The Tao lightning can inflict some serious damage to the opponent’s body.

Gabimaru felt the powerful lightning Tao while fighting Zhu Jin. It was so intense that Gabimaru could not execute his Ninpo: Hiboshi.

Disadvantages of Tao

Tao Power System Hell's Paradise

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Credit: MAPPA

Using Tao can take a toll on the body of the user. Since Tao is the life force of the user, increased usage of it can wear down the body.

Moreover, incorrect use of Tao can even lead to the death of the user.

Tao is linked to the mind of the person, so it can lead to amnesia and the only way to heal is through Tao restoration.

The usage of this power requires an incredible level of focus, and any distraction can disrupt the flow, leading to tragic consequences.

Even talking is a notable disruption for a person’s Tao. Only people with high control over their minds can use Tao effectively.

Get the latest news and trends direct to your feed by following us on Twitter @epicstreamanime.

READ NEXT: Who Dies and Who Survives in Hell's Paradise?

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All self-care practices are not created equally. Some self-care practices (deep breathing, reading, nutritionally dense meals) you can indulge to your heart’s content, whereas others have a bit of a shorter shelf life in terms of effectiveness (like watching TV for hours on end, eating brownies, or drinking wine).

You may have heard the expression, “How people treat you is how they feel about you.” So then, by extension, how you treat yourself is how you feel about yourself.

Neglecting yourself and your self-esteem will infer that you aren’t worthy of being taken care of. Take care of yourself with stellar self-care practices and your heart will assume “Wow! I must be worth a lot if this is the level of pampering that I am gifting myself.”

I’ve struggled with prioritizing self-care practices in the past, but these are a dozen of the ones that I find to be the easiest to implement, and the highest leverage in terms of their positive impact on how I feel, day to day.

If you keep up these 21 habits, you'll never be stressed:

1. Opt out of news and ads

It’s self-loving to be intentional about the kinds of messages that we allow into our minds. And the sad (current) state of most media is that a lot of it is very fear-based and toxic to our hearts. Follow the news (which gets ratings by telling you about things that captivate you through fear) too closely and you’re bound to think that the world is a dangerous and cruel place.

If you watch the news, stop. If you’re tired of being marketed to constantly when you’re online with things that make you feel insecure instead of empowered, download an ad-blocker that replaces ads with inspiration.

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Strength training is one of the best age-defying secrets around. You have over 640 different muscles to help you look toned, fit and young. The key is knowing how to use these age-stoppers.

While many aerobic activities help strengthen your muscles, the fastest and most effective way to build metabolism-boosting muscle is by lifting weights, so says Denise Austin, fitness expert and creator of Fit Over 50 Magazine in partnership with Woman’s World. This form of strength training involves doing exercises to isolate and target specific muscles or muscle groups using weights for resistance.

Tips Before You Get Started

In these strength training workouts designed by Denise, you’ll be doing one to two sets of each exercise, depending on your fitness level. As you focus on the muscles that you’re targeting, try to relax the rest of your body, including your face, neck and shoulders. If you’re holding tension in other areas, your target muscles won’t benefit as much as they should.

New to strength training? Start out with relatively light weights — three pound weights are good. (If you are a beginner, you should do the exercises once or twice without weights until you get the hang of them.) When your muscles are no longer challenged, it’s time to switch to a heavier weight.

Each workout is designed to take between 20 and 30 minutes. There are three routines divided into three parts: upper body, lower body and abs/lower back. Complete these exercises in the order shown. We save the lower back and ab moves for last, since these are the core muscles that stabilize your body for the upper and lower body exercises. If your core muscles are tired, you may be unable to work other parts of your body as effectively.

One last note: Proper breathing is especially important in strength training. Here’s a little rule of thumb: You should always exhale as you contract (or use) the muscle and inhale as you release (or relax) it. When you’re doing abdominal exercises, improper breathing can actually negate some of the good you’re doing, so follow the instructions carefully!

Round One: Upper Body

Denise Austin performing upper body exercises

Fit Over 50

One-Arm Row: Holding a dumbbell in your right hand, stand with your feet apart. Bend your knees slightly and keep your abdominals tight. Rest your left palm on your left thigh or use a chair or bench for support. Begin with your arm extended all the way down so you get a good stretch. Keeping your back flat, pull the weight up toward your armpit, then lower it. Do eight to 12 reps. Then switch sides and repeat. Do two sets.

Tricep Kickback: Hold a dumbbell in your right hand and stand with your left leg in front of your right, left knee slightly bent. Rest your left hand on your left thigh or lean on a chair or bench. Keeping abs tight and back flat, raise your right elbow until the upper part of your arm is almost parallel with the floor; keep your elbow in close to your body. Straighten your right arm, making sure to squeeze your triceps as you do so. Return your right hand to the starting position. Do eight to 12 reps, then switch sides and repeat. Do two sets.

Side Arm Raise: Stand with feet shoulder-width apart, abs tight, back straight and knees slightly bent. Start with your hands at your sides. Inhale as you lift your hands up to just above your shoulders, elbows bent only slightly. Exhale as you lower your hands back to your sides. Do two sets of eight to 12 reps, resting briefly in between.

Round Two: Lower Body

Denise Austin performing lower body exercises

Fit Over 50

Wide-Stance Squat: Stand with feet wider than your shoulders, arms out to your sides, toes turned out slightly. Bend knees and slowly “sit back” to lower your buttocks toward the floor, keeping your body weight over your heels. Your thighs should be as close to parallel to the floor as possible. Squeeze your buttocks as you straighten your legs to return to the starting position. Do two sets of eight to 12 reps.

Hamstring Curl: In a standing position, slowly bend your left knee and extend your right leg behind you. Then, slowly curl your right heel toward your buttocks. Be sure to keep your back straight, keep your abs tight and squeeze your buttocks together throughout the entire movement. Lower your right leg to the starting (straight leg) position. Do two sets of eight to 12 reps on each side. Relax and repeat.

Outer-Thigh Trimmer: Lie on your right side. Your head, shoulders, and hips should form one straight line. Bend your right leg behind you, placing your left hand on the floor in front of you for balance. Keeping your left leg straight and your foot relaxed, slowly raise your leg. Lower it back to the floor. Do two sets of eight to 12 reps, resting briefly in between sets. Switch sides and repeat.

Round Three: Abs and Back

Denise Austin performing abs and back exercises

Fit Over 50

Ab Crunch: Lie on your back, knees bent, feet on the floor. Rest your head in your hands, keeping the neck and shoulders relaxed. Press your lower back firmly into the floor. Exhale as you contract your abs to slowly lift your shoulders and feet off the floor; press your belly button toward your spine. Slowly lower your shoulders and feet to the floor. Do two sets of eight to 12 reps.

Lower-Tummy Tightener: Lie on your back, palms down, just beneath your buttocks. Lift legs off the floor, bend them slightly and cross your ankles. Exhale as you contract your abs to lift your bent knees toward your chest. Your knees should stay bent at the same angle throughout the entire exercise. Lower your legs slightly back down and repeat. Do two sets of eight to 12 reps.

Oblique Curl: Lie on the floor on your right side with knees bent. Keep your back straight. There should be no arch in your back at all. Place your left hand out to the side and your right hand behind your head for support. Exhale as you lift your right shoulder blade off the floor, and tighten the sides of your waistline. Relax as you lower back to the floor. Do two sets of eight to 12 reps.

This article originally appeared in our print magazine, Fit Over 50.

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Mary BusowskiMary Busowski, MD
Orlando Health


You have successfully completed treatment and your doctor has declared you cancer-free – so why are you in constant fear of it returning?

Worrying about a recurrence of the disease is often one of the obstacles standing in the way of adapting to a post-cancer treatment.

This fear can be spiked by any number of events, including the anniversary of your cancer diagnosis, checkups and routine tests. Feeling an unusual pain, catching a cold or finding yourself short of breath may immediately send your mind racing.

In many ways, once you are a cancer patient, you are always a cancer patient. You’ll have to come to terms with the changes to your body. You may also have to deal with treatment side-effects, including nerve pain and body swelling (lymphedema). These are clear physical reminders of how you have been changed by the cancer.

Beyond that, though, there is the emotional damage, leaving with a fear that it could come back – and start everything over again.

7 Coping Strategies

As part of your cancer care, it helps if you have a clear understanding of the frequency of follow-up exams and what to expect in terms of follow-up tests and scans. There are also strategies to make the transition easier, including:

Accept your emotions: Don’t try to pretend you aren’t afraid or worried; it won’t make the fear go away. Talk with someone – a close friend, family member or mental health professional – to give voice to your fears. Consider keeping a journal of your thoughts.

Meet your fears: Don’t criticize yourself for being afraid. Understand that it is normal. Instead, accept that there are going to be times when you are afraid and focus on developing coping strategies.

Make healthy diet and lifestyle choices: Getting enough sleep, eating well and exercising regularly can make you feel better. Break away from unhealthy habits like smoking or excessive drinking. These lifestyle changes can help you take more control over your health.

Cut the stress: If you can reduce stress, you will lower your general anxiety level. You can do this through a wide range of activities, including hobbies, exercise, reading or spending time with friends.

Be open to alternative therapies: You may be uncomfortable with the idea of counseling, yoga, meditation or Reiki, but they may help you adapt and cope.

Follow your after-treatment care plan: It’s important to stick with your schedule of follow-up exams and screenings. This can help you have a sense of control.

Join a support group: Support groups give you the opportunity to share your feelings and concerns with other people who understand what you are going through. You can gain a sense of belonging, while also picking up tips and strategies.

Don’t Be Afraid To Ask for Help

Living with fear and anxiety can be incredibly distressing, and chronic stress can also weaken your immune system, making you more vulnerable to illness.

If your own coping mechanisms aren’t helping, have the courage to talk with your doctor. Explain the impact that your fear is having on your life. Your doctor can offer resources and treatment options, including counseling, alternative therapies and, if needed, medication to reduce anxiety and depression.

And know that it is not unusual for patients to seek palliative care years after their cancer treatment has ended. Being open and honest with your care team can make a world of difference in the coping tools as your disposal.


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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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Small physiological changes can result from wearing an N95 mask all day, including during light exercise, a small trial found. Whether this has practical implications for mask users is unclear, however, as exercise physiologists said they were not convinced by the data.

Compared with unmasked controls, 15 young healthy volunteers randomized to wear an N95 mask for 14 hours (from 8 a.m. to 10 p.m.) in a metabolic chamber had a reduced respiration rate and lower oxygen saturation by pulse oximetry within the first hour, while heart rate was up modestly (mean change +3.8 beats/min) starting at 2 hours until masks came off, reported Weiqing Wang, MD, PhD, of Shanghai National Center for Translational Medicine and Shanghai Jiaotong University in China, and colleagues.

During light-intensity exercise twice a day, the masked cohort had heart rate (+7.8 beats/min) and blood pressure (+6.1/5.0 mm Hg) climb relatively higher, with slower respiration (-4.3 breaths/min) and lower oxygen saturation (-0.66%). Morning exercise coincided with slightly greater energy expenditure (+0.5 kJ) and fat oxidation (+0.01 g/min).

After masking for 14 hours, the volunteers also had a lower venous blood pH and a downward trajectory of calculated arterial pH. As expected, they reported feeling more discomfort with the N95 mask compared with no mask, the authors noted in their research letter published in JAMA Network Open.

"The findings contribute to existing literature by demonstrating that wearing the N95 mask for 14 hours significantly affected the physiological, biochemical, and perception parameters," Wang and team wrote. "Although healthy individuals can compensate for this cardiopulmonary overload, other populations, such as elderly individuals, children, and those with cardiopulmonary diseases, may experience compromised compensation."

However, clinicians who spoke to MedPage Today warned against interpreting the results beyond the scope of the limited data and shared concerns about the study's methodology as published.

Susan Hopkins, MD, PhD, an exercise physiologist at the University of California San Diego, noted that the -0.66% decline in oxygen saturation is ultimately "biologically trivial and unimportant" as the "measurement error of most pulse oximeters is far greater than that." Similarly, the changes in heart rate are small, she added.

Moreover, Hopkins highlighted the lack of arterial pH, oxygen partial pressure, and partial pressure of carbon dioxide measurements reported, as well as the missing information on cardiac output. Finally, she added that the lack of details of how respiration was measured in the trial was a concern.

"They're wearing this N95, so it's not clear how they could be measuring how much they're breathing. They can't have a metabolic mask on that would be able to quantify respiration," agreed Erik Van Iterson, PhD, MS, director of cardiac rehabilitation at the Cleveland Clinic.

The N95 mask is made to filter out 95% of air particulate matter of 2.5 µm or less in diameter. Widely used as personal protection during the COVID-19 pandemic, these masks are being recommended as a shield from environment pollutants, such as the wildfire smoke currently circulating in certain parts of the country.

Despite the claims of cardiopulmonary stress by Wang's group, masking appears to be a safe choice for personal protection.

"Should I be breathing in soot from the forest fires or should I risk wearing a mask and have a negative effect on my cardiovascular system?" Van Iterson posed rhetorically. "I would say wear the mask if you have no other pre-existing conditions that would compromise your ability to breathe. If you're a generally healthy adult, wear the mask if you're concerned about the soot contaminating many regions of the U.S."

The randomized trial was conducted in a laboratory setting with 30 healthy participants (mean age 26.1 years, 50% women) split between masked and unmasked groups of 15 people each. Spending a day in a metabolic chamber, participants had their food intake controlled and were tasked with exercising for 30 minutes in the morning and afternoon at 40% (light intensity) and 20% (very light intensity) of their maximum oxygen consumption levels.

Venous blood samples were taken before and 14 hours after the intervention for blood gas and metabolite analysis.

Wang and colleagues reported that metanephrine and normetanephrine levels were increased among the masked cohort, suggesting elevated epinephrine and norepinephrine secretion that would have "elicited a compensatory increase in heart rate and blood pressure."

There is no explanation, however, for the decreased respiration with mask-wearing.

Mask studies from the pandemic period have shown "that masks actually induce an elevation of respiration -- as opposed to [a decrease], which just doesn't make sense. The fact that there's a mask on your face, you're exerting yourself more, wouldn't be a signal to slow down breathing," Van Iterson said.

Hopkins said the "take-home message is that masks make your face hot and we don't like that. It affects subjective feelings of being aware of your breathing, i.e., dyspnea, but has minimal to no effect on any meaningful physiologic parameter."

  • author['full_name']

    Nicole Lou is a reporter for MedPage Today, where she covers cardiology news and other developments in medicine. Follow


The study was funded by grants from the National Key Research and Development Program of China and a local Shanghai university grant.

Wang, Hopkins, and Van Iterson had no disclosures.

Primary Source

JAMA Network Open

Source Reference: Bao R, et al "Evaluation of mask-induced cardiopulmonary stress: a randomized crossover trial" JAMA Netw Open 2023; DOI: 10.1001/jamanetworkopen.2023.17023.

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Asthma, a chronic respiratory condition affecting millions of people worldwide, is characterized by recurrent episodes of wheezing, breathlessness, chest tightness and coughing. While asthma primarily affects the airways and breathing, its impact on other aspects of health, including weight gain, has been a topic of interest. Although asthma and weight gain are not inherently intertwined, several factors can contribute to weight changes in individuals with asthma. Understanding this link is crucial for comprehensive asthma management and overall well-being.

Health Shots reached out to Dr Manav Manchanda, Director and Head- Respiratory, Critical Care, and Sleep Medicine, at Asian Hospital Faridabad, to understand the link between asthma and weight gain.

Link between asthma and weight gain

According to Dr Manchanda, “The link between asthma and weight gain involves factors such as reduced physical activity and potential medication side effects.” Here’s how these two factors may contribute to weight gain:

1. Reduced physical activity

Asthma symptoms can limit a person’s ability to engage in physical activities. This can result in a more sedentary lifestyle and a decrease in overall calorie expenditure, potentially leading to weight gain. Individuals with asthma need to find ways to manage their symptoms effectively and maintain an active lifestyle within their capabilities.

benefits of exercise for asthma
Regular exercise can prevent several health problems. Image courtesy: Adobe Stock

2. Emotional factors

Living with a chronic condition such as asthma can sometimes lead to emotional stress, which in turn can affect eating habits and lead to weight gain. Emotional eating or relying on food for comfort can be a response to the challenges of managing asthma.

3. Medication side effects

Certain medications used to manage asthma, particularly oral corticosteroids, have the potential to cause weight gain. Corticosteroids work by reducing inflammation and suppressing the immune system, which helps control asthma symptoms. However, long-term use of corticosteroids can lead to an increase in appetite and fluid retention, contributing to weight gain. It is worth noting that inhaled corticosteroids, which are commonly used as maintenance therapy for asthma, have a lower risk of weight gain compared to oral corticosteroids.

Specific asthma medications that may cause weight gain include:

1. Oral corticosteroids

Dr Manchanda says, “Medications such as prednisone or dexamethasone are often prescribed for severe asthma exacerbations or when other treatments fail to adequately control symptoms.” Oral corticosteroids have a potent anti-inflammatory effect, but their long-term use, especially at high doses, can lead to weight gain. It’s important for healthcare providers to carefully monitor the dosage and duration of oral corticosteroid treatment.

asthma inhaler
Asthma medication may cause problem in weight management. Image courtesy: Adobe Stock

2. High-dose inhaled corticosteroids

“Inhaled corticosteroids, such as fluticasone or budesonide, are commonly used for long-term asthma management to reduce airway inflammation and control symptoms,” informed Dr Manchanda. While the risk of weight gain with inhaled corticosteroids is generally lower compared to oral corticosteroids, high doses used for prolonged periods can still contribute to weight gain.

Not all asthma patients experience weight gain

It is crucial to note that not all individuals who use these medications will experience weight gain. The likelihood and severity of weight gain can vary depending on factors such as the duration and dosage of medication use, individual susceptibility, and lifestyle factors like diet and exercise.

Also read: Yoga for asthma: 3 asanas to improve lung capacity

If you have concerns about weight gain related to your asthma medications, it is important to discuss them with your healthcare provider. They can evaluate your specific situation, assess the benefits and risks of the medications, and work with you to develop a personalized asthma management plan.

Keep a check on your lifestyle as well!

In addition to medication management, incorporating healthy lifestyle habits can also play a significant role in maintaining a healthy weight. This includes eating a balanced diet, engaging in regular physical activity within your capabilities, and managing stress levels.

healthy diet and asthma
Eating a healthy diet for weight loss is always a good idea. Image courtesy: Adobe Stock


It’s important to note that not everyone with asthma will experience weight gain, and the relationship between asthma and weight can vary from person to person. It’s advisable to work with your healthcare provider to manage asthma effectively and address any potential side effects of medications or lifestyle changes that may be impacting your weight.

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There’s a reason people who are overweight or obese easily get out of breath going up a flight of stairs or doing other physical activities. 

“An important aspect of obesity is how it affects lung volume,” explains Jorge Moreno, MD, a Yale Medicine obesity medicine specialist. “If someone is obese, they can’t always get a full breath or full volume into their lungs, which can create breathing problems.”

Specifically, extra abdominal fat inhibits the ability of the diaphragm (a wall of muscle between the chest and abdomen) to properly draw in air and expand the lungs. People who are obese usually have smaller lung volume because of this, which leads to breathlessness, Dr. Moreno says. 

Because of COVID, we have increased awareness about lung viruses—how they can affect the lungs, and the role vaccination plays in preventing these diseases.

Geoffrey Chupp, MD, director of the Yale Center for Asthma and Airway Disease

There are also hormonal factors at play, for both men and women. As fat builds up under the skin, the fat cells secrete hormones. These hormones can cause inflammation throughout the body, including in the lungs, Dr. Moreno explains.  

Severe lung inflammation was an early problem among many COVID-19 patients. It was no surprise to physicians, such as Dr. Moreno, that obesity emerged as a leading risk factor for severe illness from COVID-19. 

“There are two stages to COVID. The first involves cold-like symptoms, which are typical and, in many cases, they resolve,” Dr. Moreno says. “The other is the inflammatory stage, in which the lungs can become inflamed and damaged, potentially leading to problems with the heart and other organs. This is what led to severe disease and death.” 

Obesity is what Dr. Moreno calls “a pro-inflammatory state.” If you add the effects of the virus on top of it, the theory is that inflammation is increased even more, he adds. 

Even for people who managed not to get sick with COVID, the pandemic presented challenges. For instance, working from home, being glued to a computer much of the day, and putting in more hours, can make it difficult to find time to eat well and exercise. 

“One piece of advice is to try and plan meals better. We can be flexible if we are at home, but that might mean grazing on whatever is in the fridge,” suggests Dr. Moreno. “Instead, try to be mindful of what you are eating. This goes for alcohol, too.” 

Dr. Baldassarri recommends daily exercise and a diet consisting mainly of whole foods, vegetables, fruits, high fiber, and plant-based protein. “Try to engage in moderate-to-vigorous exercise at least 20 minutes every day,” he says. “If you can do more than that, it’s even better. But any amount of exercise, even a few minutes per day, is better than none. A healthy diet and exercise are great for lung-specific and overall health”  

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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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NEW DELHI: Yoga is a timeless practice that originated in ancient India and has since gained global recognition for its myriad benefits. Beyond the physical postures, yoga encompasses a holistic approach to wellness, combining breathing techniques, meditation, and ethical principles. Through the regular practice of yoga, we can cultivate strength, flexibility, and balance in our bodies, while simultaneously attaining mental clarity, emotional stability, and spiritual growth. Yoga coupled with a natural diet can be invaluable in many ways to achieve a state of harmony and balance.

Yoga and a natural diet share a profound connection, as both strive to bring us closer to nature and promote harmony within ourselves and with the world around us. Just as yoga nurtures our bodies from within, a natural diet provides us with essential nutrients, supports optimal organ function, and fuels our overall vitality.

A natural diet is one that emphasises whole, unprocessed foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. By avoiding artificial additives, preservatives, and excessive sugar, we allow our bodies to thrive on the abundance of nutrients found in nature. These foods provide us with a rich array of vitamins, minerals, antioxidants, and phytonutrients, which bolster our immune system, enhance cellular function, and protect against chronic diseases.

Almonds for instance are a natural source of 15 essential nutrients and minerals like vitamin E, protein, magnesium, calcium, phosphorus, iron, and zinc amongst others. Consuming these healthy and nutritious nuts every day can prove to be beneficial for our overall health. They are known to offer various health benefits ranging from heart health to weight and diabetes management to skin health. Almonds can be a nutritious snack that can replace regular snack choices and can be part of a food-based strategy to help prevent or delay the development of diabetes, particularly in a younger population. Almonds are also a healthy source of energy and can help in reducing post-workout fatigue when consumed regularly. Recent nutrition research found that eating almonds promotes muscle recovery and reduces fatigue from exercise, increased leg and lower back strength during recovery, and decreased muscle damage during the first day of recovery.

Moreover, a natural diet helps maintain a healthy weight, boosts energy levels, and improves digestion. It also encourages mindfulness and cultivates a deeper connection with our bodies, allowing us to better understand our nutritional needs and make conscious choices that support our overall well-being.

Incorporating yoga and a natural diet into our lives is not just a temporary fix but a lifelong commitment to holistic well-being. The key to sustaining these practices lies in finding balance and establishing a routine that aligns with our individual preferences and schedules.

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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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