As with the acupuncture technique that uses needles, the Qi Gong (also known as Chi Kung) acts through movement, breathing and visualizations on the meridians of the body, through which, according to the Orientals, energy circulates.

In addition to attending to physical health and mental health, spiritual health It must be cared for in the same way, although on many occasions we do not pay enough attention to it.

Qi Gong and its methodology propose a series of exercises that create a balance between the three areas of life, which are linked to each other in order to achieve total serenity.

I also read: The eight steps of Buddhism to avoid suffering

“Is a ancient discipline of Taoist origin that aims at the well-being of the person through breathing exercises”, summarizes Valérie Lamotte, teacher of this Chinese energetic gymnastics.

“The objective is strengthen the immune systemstimulate muscle and bone strengthening, improve balance, prevent diseases and find inner calm”, added the specialist.

Qi Gong is used in numerous Chinese hospitals for its therapeutic efficacy and because its exercises are easy to follow and incorporate into everyday life to prevent illnesses and even treat them.

Qi Gong is an art that originated in China.

According to Chinese tradition, the human body is made up of energy channels that run through our body and are intertwined with the entrails-organs. Therefore, through proper breathing and specific movements, his technique distributes the energy in our body in a balanced way, strengthening it in all aspects.

“Chinese medicine has four fundamental tools: acupuncture, tuina, herbal medicine and Qi Gong. The latter is based on a slow movement of the body coordinated with breathing and that requires a high degree of concentration”, he points out. Jean-Luc Riehm, Sports teacher and Qi Gong trainer.

With movements apparently similar to those of Tai Chi, the Qi Gong o Chi Kung combine in their practices:

  • static exercises (immobile positions).
  • dynamic exercises (body movement).

“But, the most important thing is that you face this practice with a physical and mental attitude relaxed and perform the movements thinking of your own breathingwhich must be abdominal, soft and synchronized with the gesture”, points out the expert.

Qi Gong improves vascular function

While most forms of Western exercise increase circulation by exercising the heart, Qi Gong improves circulation by increase elasticity of the blood vessels. In fact, in China, Qi Gong exercises are prescribed for high and low blood pressure, both of which are due to problems with vascular elasticity and strength.

Unlike other forms of exercise, Qi Gong works with the muscles very differently. While aerobics focuses on building strength and flexibility, Qi Gong is more of a form of internal exercise which aims to build power effortlessly and loosens up the muscles.

The typical western exercise does not take into account the flow of chi (energy), an aspect that Qi Gong predominantly focuses on. In Qi Gong, the feeling of muscular strength is considered inappropriate. The goal is a feeling of relaxed power that comes when the muscles, instead of fighting and straining to do something, simply loosen up and allow energy to flow through them.

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Yoga meditation is a physical and spiritual practice that brings many health benefits, including stress reduction.

While there are many types of yoga practices, the most common type focuses on physical poses to improve flexibility and strength while also strengthening the mind through meditation. If you're new to yoga or have never tried meditation before, here's some information on how you can use yoga meditation as part of your practice.

What is Yoga Meditation?

Many people think that yoga is the same as meditation. While they are related, they have different origins and goals.

Yoga originated in India and uses breathing techniques, physical poses, and meditative postures to achieve oneness with the universe. The word yoga means union in Sanskrit. Some people call yoga moving meditation, as it allows to focus on breathing while doing an exercise, such as stretching.


Yoga meditation is a form of yoga that helps you relax after an exercise session. It gives the body and mind time to rest, which helps with the transition from an active to a more relaxed state. It can also improve mental clarity and physical, emotional, and spiritual health.

Benefits of Yoga Meditation

Yoga, with its emphasis on breathing and stretching, and meditation, with its focus on concentration and body awareness, can complement each other. By combining them into one session, you get the benefits of both practices and may discover a deeper sense of calm.

Here are some benefits of yoga meditation:

1) Improves Mental Health

Yoga meditation is associated with an improved mood and greater mindfulness. In one study, people who practiced yoga and yoga meditation were found to have better mental health, more spiritual well-being, and fewer depressive symptoms than people who didn’t.

2) Reduces Anxiety and Depression

Yoga meditation also increases the level of gamma-aminobutyric acid (GABA), which can help lower anxiety and depression. Brain scans show that the parts of the brain that produce GABA become more active in people who meditate regularly.

One particular type of yoga meditation, the Kundalini method, increases activity in parts of the brain responsible for producing GABA. A neurotransmitter called GABA is linked to feelings of relaxation and well-being.

3) Boost Brain Power

Meditation and yoga can change the brain's neural pathways, helping you to maintain good brain health. By slowing down your brain waves and breathing, meditation can help you focus better and become more aware of yourself.

Studies have shown that yoga meditation can increase the size of parts of the brain that help you reason, make decisions, and develop willpower.

4) Easy to do

For those who have a difficult time focusing or find it difficult to slow down, yoga meditation can help. It’s much easier to let go and relax after working out the body. If you’re unsure about meditating, yoga meditation can be a good place to start.

5) Calms mind

Yoga and meditation are both good for reducing stress. Yoga helps by promoting physical relaxation, while meditation does so by calming the mind.

When you’re relaxed, you activate a part of the nervous system called the parasympathetic nervous system. That leads to lower heart rate, blood pressure, stress hormone levels and inflammation.

How to Do Yoga Meditation?

When you practice yoga meditation, you concentrate on your breathing and quieten the mind. Sit or lie down in a comfortable position, with your eyes closed and palms facing upward.

Yoga meditation is often practiced in a class or with a teacher instructing you. Some people may find that they can practice yoga meditation on their own once they're familiar with it. Others use YouTube or online videos for guided yoga meditation.

You might feel your body tingle or shake during yoga meditation. A typical yoga meditation lasts around five minutes, but some may last longer.

Tips and Techniques for Yoga Meditation

If you're interested in beginning a yoga practice, there are many forms of yoga. Some may be more appropriate for you than others. These are some of the major styles of yoga:

  • Hatha yoga is the most common style of yoga. It uses a variety of poses and breathing techniques, which are usually done in a group setting.
  • Restorative yoga uses props like blankets and blocks help you hold poses for longer periods.
  • Bikram or hot yoga involves doing poses in an artificially heated room.
  • Vinyasa yoga uses fluid movements that flow from one pose to another.

Depending on the yoga style you choose, an instructor will guide you to notice how the body moves during the poses.

You may see that you feel stronger on one side of the body, or that you can hold your balance better on one leg. These observations are an important part of the mindful self awareness developed in yoga.

Key Takeaway

Yoga meditation can be very beneficial to your mind and well-being. You don’t have to join a yoga class or go to a yoga studio.

You can start with some simple techniques, such as focusing on your breathing and quieting the body anywhere in just a few minutes.

Q. Have you tried yoga meditation?

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Humming has measurable physiological effects that can be healing and health-promoting

Making a simple, self-created sound for just five minutes might help to reduce blood pressure and stress, and keep nasal passages and sinuses healthy.

Humming requires no musical ability. It’s a sound that everyone with a voice can make. It’s something babies do. It’s something elderly people do.

Yet, the benefits of humming go beyond just the fun of humming a favorite tune. Research suggests that humming can be an important, portable self-help tool that can be used to reduce stress, relax, perhaps improve the health of nasal and sinus passages, and more.

The Basics of Humming

Sit up straight, close your eyes, and take a few deep breaths, then hum from your mouth up through your nose with your lips closed. You can hum for 10 seconds and longer. For an extended session, you can hum for five minutes followed by five minutes of silence to ground yourself afterward.

Jonathan Goldman, an authority on sound healing, has worked with all sorts of sounds for 40 years. He and his wife, Andi Goldman, a licensed psychotherapist, have worked in the field of sound healing for the past 20 years. They’d been looking for an accessible form of sound healing for the masses. When they considered the simple act of humming and looked at the research on its benefits, they were amazed by what they found and compiled the information in their book “The Humming Effect: Sound Healing for Health and Happiness.”

Key Points to Know About Humming

There are two ways that sound affects the body:

  1. Through psycho-acoustics: through hearing or listening, which affects the nervous system.
  2. Through vibro-acoustics: by making the sound, and the sound literally vibrates the body—all the way down to the cellular level.

“Humming is, from my perspective, the most powerful vibro-acoustic sound we can make,” Jonathan Goldman said.

Keep in mind that there are many pitches of hums, and each person is a unique vibratory being. What works for one person doesn’t necessarily work for another. As a unique vibratory being, play with the pitch, and hum in the manner that seems best suited to you, the Goldmans recommend.

In addition, to reap the most benefits from humming, Jonathan Goldman says that silence is mandatory. After you hum for five minutes, then go into stillness and silence for a few minutes.

“Silence is the yin to the yang of sound. Silence is the place where the sound can create the shifts and changes on a vibrational level, on a physical, emotional, mental, and spiritual level,” he said.

The following lines of research point to several important health benefits of humming, including reduced blood pressure, heart rate, and stress, and increased levels of nitric oxide, which plays an important role in keeping the nasal cavity and sinuses healthy.

Blood Pressure and Heart Rate

In a 2010 study, participants practiced a specific type of humming combined with deep breathing—a yogic practice called bhramari pranayama—for five minutes. The slow-paced humming caused both the systolic and diastolic blood pressures of participants to decrease significantly, accompanied by a slight decrease in their heart rates.

The authors concluded that this type of humming induced “parasympathetic dominance” on the cardiovascular system, which is beneficial, as the parasympathetic nervous system is sometimes thought of as the system that erases stress and puts the body back into a state of balance. Five minutes seems to be the minimum time necessary for sound to create this beneficial effect on the body.

The Goldmans have experienced this reduction in blood pressure and heartbeat.

“Andi and I have found that if we’re about to go into a meeting or do some task that may be challenging and we find that we’re nervous, all that’s necessary is for us to spend a couple of minutes taking some nice deep breaths and humming,” Jonathan Goldman said. “Our heartbeat and blood pressure most usually will drop quite amazingly—to about the level that pharmaceuticals might achieve.”

Chanting ‘Om’ Can Reduce the Stress Response

study in the International Journal of Yoga in 2011 found that when participants of the study chanted “Om”—which is often considered to be essentially the same sound as humming—there was deactivation of the limbic system.

The limbic system is the part of the brain that regulates autonomic and hormonal functions, particularly in response to the intense emotions of fear or anger. When the limbic system is activated, we often experience the “fight or flight” phenomenon. When the limbic system is deactivated, we experience a reduction in stress and enhanced calmness.

More Nitric Oxide in the Nasal Passages

Additional research on humming shows that it greatly increases nitric oxide in a localized area of the body—the nasal passages. Nitric oxide is a neural transmitter fundamental to health and well-being. It plays many important roles in the body: It enhances the immune system, cardiovascular system, and respiratory system. In particular, it causes vasodilation, or widening of the blood vessels, which increases blood flow and decreases blood pressure. Nitric oxide production in nasal passages is part of the defense system against bacterial and viral infections, and nitric oxide plays a significant role in developing the innate immune response to many bacterial and viral infections.

study in the American Journal of Respiratory and Critical Care Medicine shows that humming causes a 15-fold increase in nasal nitric oxide levels compared with quiet exhalation. The authors explained that this effect is likely due to increased contribution of nitric oxide from the paranasal sinuses, which are small, hollow, mucus-lined spaces around the nose. Humming causes the air to oscillate, which, in turn, seems to increase the exchange of air between the sinuses and the nasal cavity.

Humming May Keep the Sinuses Healthy

Sinusitis is a common but painful condition that affects more than 16 percent of the U.S. population. It occurs when the paranasal sinuses become inflamed, causing symptoms such as headaches, pain, and nasal congestion. A reduced nitric oxide production may increase susceptibility to sinus infections.

Research suggests humming may help to keep sinuses healthy. A 2008 research article by Jon O. Lundberg of the Karolinska Institute in Stockholm, explained:

“A more provocative view on humming is that it might by itself help to prevent or resolve sinusitis. The mechanism would simply be that humming speeds up the gas exchange in the sinuses enormously so that fresh air can enter, thereby preventing the pathological processes associated with reduced oxygen levels.”

In other words, humming can improve ventilation in the sinuses. During silent nasal breathing, the time it takes to exchange all sinus gases is between five and 30 minutes. With humming, this occurs in one single exhalation, they wrote.

So, the next time you have a stuffy nose or congested sinuses, the Goldmans suggest trying humming to create the maximum amount of nitric oxide. Simply take a few deep breaths, hum for four or five times, and sit in silence for three minutes. You can repeat this one more time if desired.

They also recommend not to strain yourself and not to hum extra loudly or for an extra-long time. Just hum at a tone that is comfortable, most likely at the volume and tone of the sound of your voice when you’re in a normal conversation.

Can Projected Humming Benefit Other Areas in the Body?

A hum is a sound that creates a vibration in the body. If you have any question about that, do a soft hum and press your fingers lightly in your ears. You will feel the vibration in your nasal cavity.

Research by John Beaulieu found that sound—vibration—stimulates cells in a petri dish to release nitric oxide. Furthermore, in a 2003 review article on sound therapy-induced relaxation, Beaulieu and his colleagues explained that nitric oxide is responsible for the health effects of music in inducing positive emotions and relaxing effects in the body.

Putting this information together, the Goldmans believe that it’s not only possible but relatively easy, with the use of intent and a slight variation of pitch, to project a humming sound to different parts of the body, such as other parts of the skull and the chest. By causing different parts of the body to feel that vibration, is it possible to cause those parts to release nitric oxide and open up blood flow in those areas? The Goldmans believe so, as some others do, and think that humming can act as an internal sonic (vibrational) massage that benefits how we feel.

Try experimenting with different humming tones and see if you notice the feeling resonating more or less in different parts of the body.

“As we have delved deeper and deeper into the subject, we have seen, time and again, the evidence: humming can improve not only your health but also the quality of your life, contributing greatly to your happiness,” the Goldmans write in their book.

Melissa Diane Smith is a holistic nutrition counselor and journalist who has been writing about health topics for more than 25 years. She is the author of several nutrition books, including “Syndrome X,” “Going Against the Grain,” “Gluten Free Throughout the Year,” and “Going Against GMOs.”

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"Slow down, you move too fast," Simon and Garfunkel once cautioned.

Today, that musical advice could be the anthem for self-care: the act of making our own health and well-being a priority.

While it could include kickin' down the cobblestones, as suggested in the duo's "59th Street Bridge Song (Feelin' Groovy)," good self-care covers far more.

"It's all-around well-being," said Dr. Helen Lavretsky, a professor in residence in the department of psychiatry at the University of California, Los Angeles. "Mental, physical, spiritual, emotional, environmental and societal -- self-care should address most of these components."

But self-care often falls to the bottom of the priority list. Experts say it should be at the top.

"Many times, people feel self-care is selfish and you're indulging yourself," said Dr. Laxmi Mehta, who co-wrote an opinion letter from the American Heart Association and other cardiology groups about physician well-being and the importance of preventing burnout. Mehta is faculty director of the Gabbe Health and Well-Being program and section director of preventive cardiology and women's cardiovascular health at the Ohio State University Wexner Medical Center in Columbus.

You're not being selfish, she said. "You're staying healthy so you can do all the things you want to do in your life."

Lavretsky agreed. "It's not a luxury, it's a must," she said.



The doctors offered these steps anyone can take to better manage their overall well-being.

Pay attention to your body

"The first step is to listen to your body's needs," Lavretsky said. "In Western society, we are taught we can run on empty forever. We create chronic disease by not listening to our bodies. You listen to your car, because it will not run if it's broken. We do not do this with our bodies."

That doesn't just mean going to the doctor if you feel sick. It includes getting regular health and wellness exams to check blood pressure, cholesterol and blood glucose levels, Mehta said. "Know those numbers and act upon them."

Move more

"Exercise is key," Mehta said. "It not only helps physical well-being, it helps mental well-being."

Federal physical activity guidelines call for at least 150 minutes a week of moderate-intensity aerobic exercise or 75 minutes a week of vigorous aerobic activity, or a combination of both. The guidelines also discourage people from being sedentary.

"If you are sitting eight to 10 hours a day, this is not good," said Mehta. "Chart out time to get up and walk around."

According to the Centers for Disease Control and Prevention, staying physically active can help people think, learn, problem-solve and maintain better emotional balance. If fitting regular exercise into a busy day is tough, the CDC suggests taking short walks, dancing in your home and doing squats or marching in place during commercial breaks while watching television.



Research suggests moving for just three minutes once an hour can help keep blood glucose levels under control.

Eat a healthy diet

"Diet is important," said Mehta, so eat healthy foods and avoid sugary beverages that can affect mood as well as physical well-being.

A Mediterranean-style eating pattern is among those supported by the AHA and federal dietary guidelines. It includes a lot of fruits, vegetables, whole grains, beans, nuts, seeds and olive oil and low to moderate amounts of dairy products, eggs, fish and poultry. This eating pattern is associated with overall better heart and brain health.

If finding the time to shop and cook meals during the workweek is a challenge, Mehta suggests planning on the weekends and prepping items that can be eaten throughout the week.


Taking the time to focus on breathing lowers stress levels, heart rate and blood pressure, said Lavretsky, who teaches breathing techniques as part of her practice. "Even one minute of breathing gets you out of stress overdrive and into a more reflective and controlled state," she said. "You make wiser decisions and don't have knee-jerk reactions. It's a tool for self-regulation, and that's good for self-care."

Lavretsky teaches a technique called "box breathing" that involves breathing in for three seconds, holding the breath for three seconds, exhaling for three seconds and pausing for three more seconds before taking the next breath.

Tai chi, yoga and meditation all help people focus on their breathing, Mehta said. But simply taking a few minutes each day to take a few deep breaths will help.

Avoid harmful substances and excess anything

"The No. 1 thing to avoid is smoking," Mehta said. It is the leading cause of preventable death in the U.S. and is a major risk factor for numerous chronic illnesses, such as heart disease, stroke and cancer.

All nicotine products, including e-cigarettes, should be avoided, she said.

"Avoid excess of everything," Lavretsky said. That includes not eating too much, drinking too much alcohol or caffeine or working too much. Excessive eating and drinking can feel like a quick fix, she said, "but they will never make anybody happy."

And don't spend too much time on social media, said Mehta. "If you have time for this, you certainly have time for yourself."

Get enough sleep

The AHA recently added sleep duration -- from seven to nine hours a night for most adults -- to its list of key measures for good heart health, known as Life's Essential 8. The list also includes not smoking, eating a healthy diet, getting enough physical activity and maintaining blood pressure, weight, cholesterol and blood glucose levels in the normal range.

"Sleep is critical to being in your best physical and mental health," Mehta said.

Cultivate gratitude and joy

"Spend at least five minutes a day doing joyful things," said Lavretsky, who asks her patients to also practice gratitude every morning when they wake up. "Focus on what you have instead of what you don't have."

Research shows happiness and having a positive attitude can lead to healthier behaviors and a longer, healthier life.

Start now

"You don't have to wait until you are burned out," Lavretsky said. "You don't need to wait for a heart attack to start practicing yoga."

© 2022, American Heart Association Inc.


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These days, it is very difficult to maintain healthy dental well-being for human beings. It requires a healthy lifestyle, cleanliness, oral hygiene, and much more. But, due to several factors and an unhealthy lifestyle, people have to face extreme gum pain, unhealthy dental wellbeing, bad breath, inflammation, and other dental problems.That’s why; it is essential to sustain healthy oral well-being by maintaining optimal oral hygiene and keeping your teeth clean. In such a situation, Prodentim is the most popular and natural product that supports dental health.

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It comes with healthy strains of nutrients and probiotics that claim to support your teeth and gums' health. Also, this formula is enriched with several nutrients and healthy strains of probiotics. Prodentim helps to restore your dental health by dealing with the root cause of chronic oral problems. As per the official website, this product mainly focuses on restoring the healthy atmosphere in your mouth. Plus, it escapes your gums and teeth from bacteria and restores the natural color of the teeth. By using this formula, one can get fresh breath and eliminate bad bacteria to provide healthy dental wellbeing. In this article, we will cover most of the things about this effective product. It is an advanced formula that includes a healthy list of ingredients and substances. Prodentim does not contain any synthetic chemicals or steroids. It means this formula is completely free from any side effects!

Introduction of Prodentim

Generally, Prodentim is a revolutionary and unique oral care formula that contains only healthy substances and ingredients to support dental being. Additionally, it is scientifically approved and formulated by an awesome blend of probiotic bacteria. In this way, it restores dental health by managing the balance in the oral microbiome. Every ingredient in this product is secure and perfect for oral health. As per a recent study, millions of people are using this formula worldwide and users are getting positive reviews.

Prodentim helps to improve your dental well-being without causing any negative impacts. Because of the quality substances, this formula has been formulated after much research. If you want to keep your teeth and gums healthy, make sure to adopt this formula in your daily routine.This product is healthy, safe, and best to restore oral health and help you to get immediate and impactful outcomes. On the other hand, it is a perfect choice to restore your dental health naturally. Prodentim helps to provide impeccable outcomes and eliminate foul breath along with discoloration of teeth. In this way, it offers a brighter and healthy tooth.

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How Does Prodentim Work in Your Body?

As we said, Prodentim works as an advanced oral support formula that is combined with 3.5 billion probiotic strains and other natural ingredients. According to the official website, this product is chewable and contains active ingredients that provide you with awesome effects.

Plus, this product includes several probiotic strains that work differently to recover your mouth's well-being. It is the best way to prevent facing several dental problems. These strains help to keep your gums and teeth healthy and open up your sinuses.

Because of the natural substances, such strains help to keep your respiratory tract open and boost the immunity to fight against toxins and free radical damage. Several vitamins, fiber sources, minerals, herbs, and healthy ingredients are included in Prodentim. All of these ingredients work effectively to recover good bacteria in the mouth and restore a healthy atmosphere in your mouth.

Prodentim is most popular in restoring the whiteness of teeth and escaping from discoloration. Apart from this, it works to treat the root cause of inflammatory conditions and escape gum bleeding and inflammation. In this way, it provides freshness to your breath and keeps your mouth smelling good for always.

By using Prodentim, you can get healthy teeth, gums, and oral health. Because of the healthy and unique combination of natural ingredients and strains, this formula does not provide any side effects.

Which Types of Ingredients are Included in Prodentim?

As per the official website, Prodentim is formulated with natural substances that are safe for your body. Have a look at these natural substances that can help you to deal with dental problems:

  • Lactobacillus Reuteri – It is a natural probiotic strain that helps to maintain a perfect balance of the mouth microbiome. Plus, it restores the number of good bacteria in your mouth that escape you from bleeding gums and inflammatory conditions. It also maintains the level of good bacteria that refresh the mouth atmosphere and escape bad breathing. In this way, you can get rid of bleeding gums and yellowing teeth.
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In many moments of life it can happen that anxiety, stress and sadness can undermine the two days.

To have a personalized growth path with me write me immediately at [email protected]


There is absolutely nothing wrong with feeling stressed, tired, sad, or anxious. They were absolutely normal moods and feelings and that during the day and during the life of the individual alternate with more positive moods.

Breathing that can help you a lot

Everyone experiences this kind of mood and therefore you absolutely must not feel out of place if you experience these sensations.


However, feeling stressed, tired and sad can be extremely limiting and definitely not pleasant. But it is also and above all anxiety that has become one of the main enemies of the Italians. In fact, today there are many Italians who reveal that they are very often anxious or even who claim to feel this way almost always. Feeling anxious very often certainly damages your quality of life and in the long run it can even harm your health. Precisely for this reason diaphragmatic breathing is a truly precious aid.

Use the belly and not the chest

It may seem incredible to you that just breathing in a different way you may feel a strong benefit from an anxiety standpoint and general well-being and yet I assure you that it is so. Just try to realize it. We normally breathe with the chest. In fact it seems absolutely normal that when you breathe, it is your chest that moves and not your belly. Yet by breathing “with the belly” you will go to do the so-called diaphragmatic breathing. Basically with diaphragmatic breathing it is the belly that swells when you inhale while the chest remains stationary. Try doing this type of breathing for a few minutes and you will feel an immediate sense of peace and well-being.

Tell me what you felt after a few minutes

Write to me immediately at [email protected] for a personalized growth path. It is always a pleasure to have a chat together and discuss. At this address you can also suggest topics that you would like them to be covered in the column. Very often in fact it is you with your interesting questions that push me to write an article or to do a reflection which can then also be useful to others. But above all I am interested in knowing what feelings you felt with diaphragmatic breathing. Remember: the chest must stay still, while the belly must “swell” and “deflate” when you breathe.

Previous articleUncertain October for these signs: attention
#Diaphragmatic #breathing #essential #managing #anxiety #stress #sadness

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Ever since I moved back to America from Japan in 2020, I have been rethinking life and my own goals moving forward. I decided late last year (2021) that I was going to go back to school and work towards my Masters in Psychology to become a counselor. Well, the more I have been diving into my psych major, the more I have been picking up some helpful tips and tricks that I could easily apply to my life.

On top of that, I find myself stressing out some times while playing competitive games or incredibly difficult titles, so I began to study means by which we can calm our minds as we play video games, ultimately helping us to fully enjoy them.

With that said, the following are some tips and tricks to help you ease your stress while playing. Trust me, I’m a psych major (hehe), and these are all practices with peer reviewed research that I will even source (In APA format, too!) for your convenience.

psych major

Deep Breathing Exercises

One of the most effective and practical tips for calming down is learning deep breathing exercises. These are all relatively simple to learn yet difficult to master, so starting to tackle these breathing techniques now already puts you at a good start, well ahead of most people. While gaming, or honestly doing anything, taking a moment to breathe can be the difference between enjoying yourself and making a poor decision.

According to a study in 2021 (Gopichandran et al., 2021), muscle relaxation techniques and deep breathing exercises help with all types of stresses and anxiety, as well as sleeplessness, tension headaches, and more. It is worth noting that deep breathing stimulates the vagus nerve, which runs from the brain to the abdomen and is in charge of turning off the “fight or flight” reflex, ultimately helping us to get our minds out of the “danger zone” and into a calmer state.

If you are interested in diving into these practices, head on over to this WebMD page on breathing techniques to help with stress relief.

psych major


Meditation, similar to muscle relaxation and deep breathing, is a calming technique to center yourself and clear your mind. It is a practice that is thousands of years old, and certain religions, especially Buddhism, perform meditations in all types of profound ways, including Zazen. Maybe this practice is why Japanese players are so good at video games (Okay, I’m kidding, but seriously, though).

Meditation programs and practices have been studied for years and years, and they have found that many of them reduce stress, calm nerves, and cleanse the mind of poor thinking and negative thoughts (Goyal et al., 2014). It is important to understand that meditation is a disciplinary practice and one that takes a lot of time and patience to fully understand and master, so do not be discouraged if your first time meditating is difficult. Just like any helpful action, learning how to turn off your brain, be in the moment, and focus only on breathing will become more natural over time.

If you are interested, there is an excellent 10-minute meditation hosted by Goodful on YouTube. I highly recommend it.

Good Diet & Exercise

Now we step into a very important area, and that is diet and exercise. Many gamers tend to snack and graze for long periods, usually eating and drinking unhealthy things that do more damage than good. As a gamer and a psych major, this has been one of the most life-changing areas of my mental health, and I think all of us need to be more wise about the food we intake and the amount of work we put into exercising.

Not only does good diet and exercise help with stress levels, pumping endorphins that make you feel good, they also contribute in reducing risk for cardiovascular disease (Burg et al., 2017). Essentially, exercise pumps positive chemicals into the brain, and it also strengthens one of our most important organs in the body, the heart.

Diet, also, plays a major role in stress relief. According to Sakano and his team (2020), high fat diets, and ones consisting of many sugars, induce stress. To combat this, committing to a low-fat diet and reducing sugar intake can help to calm nerves and lower stress levels. Again, as a psych major and a gamer, I hate this reality, because I love snacking. However, it is just not good for your mental health.

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Taking Breaks

Another area that stressed out gamers tend to neglect is taking breaks. What I mean is that when a game becomes overly stressful, most gamers bite their lip and continue playing despite better judgment. As a psych major, I cannot stress enough the importance of pushing pause, taking a break, and letting your heart rate come down before playing again.

Cognitive fatigue is concerning, because it is something quite prevalent in today’s society. 60% of Americans, for example, regularly experience stress, including feelings of frustration, anxiety, and fatigue, and this affects all areas of life, including gaming. Taking breaks to relax, take a nap, read a book, or go on a walk are all effective ways to calm the mind and heart, but studies have even shown that playing simple and casual games can equally relax players (Rupp et al., 2017).

That means that if you are playing something like versus mode in Splatoon 3 and become angry, frustrated, stressed, etc, closing that game and opening up something else that is easier to play, like the wonderful Animal Crossing: New Horizons, can help as well. There are a lot of means to take a break, so find which one serves you the most and apply it to your gaming life.

psych major

Journal Your Thoughts and Feelings

Journaling is one of the best practices for getting your thoughts and feelings out there so that they do not swell. There are many ways to journal, and technically there is no “right way” or “wrong way”. You can just write your days down, focus on emotions, pains, and victories, or sketch/draw as a means of visual journaling. Whichever you prefer, the practice is still incredible and something we should all do.

According to numerous studies focused on the incredibly high stress levels of medical students, journaling has been found to reduce stress levels tremendously and give people the power to put how they feel into words. According to a study by Flinchbaugh and others (2012), journaling allowed students who were experiencing high levels of stress to acknowledge said stress and face certain demons that they did not know were festering within them.

Many times in our busy days, we tend to bottle up our feelings and emotions, and people who have the lowest control of their emotions tend to bottle repeatedly until those emotions explode in such a way that they hurt those around them. Journaling is yet another means by which to help you document your feelings and communicate them to loved ones, including yourself, in a better way.

psych major

Practice CBT/CPT Methods

Cognitive Behavioral Therapy (CBT) and Cognitive Processing Therapy (CPT) are long-studied means by which to help intervene in stressful situations and serve to reduce stress and even burnout. There are other methods out there, but I am focusing on these two as the lessons are easier to swallow and practice over time. One major thing with CBT and CPT is the use of Socratic Questioning which comes from the ancient philosopher, Socrates.

One study focused on the application of CBT-training for groups at a university to help with high levels of stress and anxiety, and by training in stress management in this particular way, students found themselves functioning at a much higher level thanks to keeping their untrue thoughts and emotions at check thanks to the practices within CBT (Molla Jafar et al., 2015). If you have severe PTSD and are hoping to apply these methods to your own life, I would moreso recommend to go to a therapist for a few sessions to help coach you in CBT/CPT to process your stress-induced trauma and pain.

See Also

If you are interested in applying Socratic Questioning to your daily life, I recommend downloading this PDF and using the questions to help challenge certain thoughts that may be influencing your emotions and behaviors. Often times in our lives, we leave heavy and potential harmful thoughts and emotions unchecked, and that will ultimately create bigger problems down the road. Keeping a close check on this is healthy, and if you are interested in something else, there is an excellent smart phone application called CBT Thought Diary that takes you through the process on a daily basis.


Burg, Matthew M. Matthew M., Schwartz, Joseph E. Joseph E., Kronish, Ian M. Ian M., Diaz, Keith M. Keith M., Alcantara, C. C., Duer-Hefele, J. J., & Davidson, Karina W. Karina W. (2017). Does stress result in you exercising less? or does exercising result in you being less stressed? or is it both?: Testing the bidirectional stress-exercise association at the group and person (N of 1) level. Annals of Behavioral Medicine, 51(6), 799-809.

Flinchbaugh, C. L., Moore, E. W. G., Chang, Y. K., & May, D. R. (2012). Student well-being interventions: The effects of stress management techniques and gratitude journaling in the management education classroom. Journal of Management Education, 36(2), 191-219.

Gopichandran, L., Srivastsava, A. K., Vanamail, P., Kanniammal, C., Valli, G., Mahendra, J., & Dhandapani, M. (2021). Effectiveness of progressive muscle relaxation and deep breathing exercise on pain, disability, and sleep among patients with chronic tension-type headache: A randomized control trial. Holistic Nursing Practice, Publish Ahead of

Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Molla Jafar, H., Salabifard, S., Mousavi, S. M., & Sobhani, Z. (2015). The effectiveness of group training of CBT-based stress management on anxiety, psychological hardiness and general self-efficacy among university students. Global Journal of Health Science, 8(6), 47-54.

Rupp, M. A., Sweetman, R., Sosa, A. E., Smither, J. A., & McConnell, D. S. (2017). Searching for affective and cognitive restoration: Examining the restorative effects of casual video game play. Human Factors, 59(7), 1096-1107.

Sakano, D., Uefune, F., Tokuma, H., Sonoda, Y., Matsuura, K., Takeda, N., Nakagata, N., Kume, K., Shiraki, N., & Kume, S. (2020). VMAT2 safeguards β-cells against dopamine cytotoxicity under high-fat diet-induced stress. Diabetes (New York, N.Y.), 69(11), 2377-2391.

Thank you for stopping by Nintendo Link for all of your gaming features and helpful tips from a psych major! What do you think of these tips and tricks to help calm you down while playing games? Did you find them helpful? Let us know in the comments below! Happy gaming, everyone.

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Learn to improve your sleep, reduce stress and anxiety, and other behaviors to give yourself a greater sense of well-being and happiness!

Koru 2.0 Classes
Wednesdays:  October 19, 26, November 2, and 9
Time:  Noon-1 p.m.
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Thursdays:  October 20, 27, November 3, and 10
Time:  3:30-4:45 p.m.
Location: via Zoom

Register here for Koru 2.0 Class

Drop-in Meditation Sessions

Each session will last approximately 20 minutes.

Thursdays:  October 6, November 3, and December 1
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For stress management, consider meditation

For stress management, consider meditation

Meditation is a great tool for stress management and for improving one’s overall quality of life. Often in our busy lives it is hard to break the cycle of stress, but meditation is a powerful tool that can help one become more present and calmer.

During meditation, you focus your attention on your breath and on quieting your thoughts that might be causing stress. Spending even a few minutes of meditation can help restore your calm and inner peace, resulting in enhanced physical and emotional well-being.

Research shows that there are numerous benefits of practicing meditation from cultivating mindfulness, to improving one’s emotional and physical health. The following are specific benefits of meditation:

¦ Reduced stress and improved health: According to research there is a strong link between meditation and overall health, especially in its ability to help reduce stress. Studies have shown that meditating regularly promotes relaxation and can decrease the risk of developing chronic illnesses. It helps in lowering anxiety and stimulates the vagus nerve, which calms the nervous system. A Harvard study revealed that meditation of only 10 minutes daily provides benefits such as decreased blood pressure, heart rate, and an overall sense of calm. Meditation also improves immunity and lowers levels of cortisol, a hormone that is produced with increased stress.



¦ Improved mood: Meditation has numerous mental health benefits. It does wonders for anxiety and depression. Research also shows that regular meditation can permanently rewire the brain to improve mood. It clears your mind and is an effective way to improve happiness. People who meditate regularly also show increased gray matter in the brain’s hippocampus, responsible for memory.

If stress and the feeling of being overwhelmed has you anxious and tense, consider trying meditation. So how does one cultivate the habit of meditating regularly? There are several methods from guided meditations, apps and to simply focus on the breath. Breathing in for a count of 4, holding for a count of 4 and breathing out for a count of 4 is one method. Then become aware of your five senses to really allow yourself to be in the present moment. You can also practice meditation wherever you are, whether you’re out for a walk, or even in the middle of heavy traffic.

From relaxation of the nervous system to better focus, improved mood, decreased inflammation, decreased risk of chronic illnesses, and overall better health, it pays to make meditation part of your routine. ¦

— Dr. Samreen Mongillo is a Success Coach and also has her doct orate in physical therapy. She teaches her clients how to manage stress and anxiety and can be reached at

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A man holds a dog in his lap as he sits in a roomShare on Pinterest
Experts say dogs can be a comfort to people who are feeling stressed. BONNINSTUDIO/Stocksy
  • Researchers say dogs can detect changes in odors that let them know when people are feeling stressed.
  • Experts say dogs can be trained to help reduce a person’s anxiety when they detect these scents.
  • They add that people should be fully aware of the responsibilities of owning a dog before they bring one home.

Stress smells and dogs know it.

A study published today in the journal PLOS ONE reports that dogs can detect an odor associated with the change in Volatile Organic Compounds (VOCs) produced by humans experiencing psychological stress.

Researchers examined samples of breath and sweat from non-smokers who had not recently eaten or drank. Samples were collected before and after a fast-paced arithmetic (ie., stress-inducing) activity. Other measures of stress including heart rate and blood pressure were also analyzed.

Participants who reported higher stress levels after the activity were introduced to dogs within the next three hours.

These dogs of different breeds were trained with a clicker-and-kibble method to sniff out stress and engage in an alert behavior. Researchers said the dogs demonstrated an accuracy of 93% in detecting stress.

“This study demonstrates that dogs can discriminate between the breath and sweat taken from humans before and after a stress-inducing task. This finding tells us that an acute, negative, psychological stress response alters the odor profile of our breath/sweat, and that dogs are able to detect this change in odor,” the study authors wrote.

Dr. Helen Egger, a child psychiatrist and co-founder of children’s mental health app Little Otter, says this finding shows how dogs can be trained to respond to human stress and distress.

“Currently, dogs are trained to identify visual cues, not odors related to stress and anxiety,” she told Healthline. “Detecting smell could be one of the ways a service dog detects signs of an anxiety attack or heightened stress.”

This could be helpful in cases where the dog could then be trained to fetch medication, get help, calm a person down, or even provide deep pressure therapy to soothe their owner, said Egger.

Dr. Sanam Hafeez, a clinical psychologist and neuropsychologist based in New York City as well as the director of Comprehend the Mind, notes that the only way dogs that sniff our stress can benefit a person is if the dog undergoes intensive training to know what to do when a human is stressed.

The dog will also need to be trained on understanding the difference between “ordinary” stress versus a panic attack or severe physical stress such as an oncoming heart attack or a seizure, Hafeez told Healthline.

“Pets appear to provide more benefits than merely companionship,” says Egger.

She says pets help people with serious mental health issues by:

  • providing empathy
  • providing connections that can assist in redeveloping social avenues
  • serving as “family” in the absence of or in addition to human family members
  • supporting self-efficacy
  • strengthening a sense of empowerment

Hafeez explains that the research ​​on dogs and mental health supports that having dogs as pets reduces depression, anxiety, and stress.

“Dogs can help mitigate anxiety,” she says. “When pet owners touch, hear, see or talk to their dogs, it often brings a sense of well-being and happiness.”

Dogs also motivate people to exercise, which further decreases stress and acts as a remedy for loneliness.

Hafeez adds that dogs can also offer a heightened sense of purpose as people age.

While there are clear mental health benefits to spending time bonding with a dog, actually bringing one into the family may not always be the best choice.

“A dog is a living, breathing creature that not only needs food, shelter, and walks, it also needs attention, care, grooming, and regular vet checkups, and sometimes medication and additional precautions for pre-existing medical conditions,” says Hafeez.

“Often, people bring a dog into the home because they only think about the cute and cuddly factor and what the dog can do for them,” she adds. “They may not realize that a dog (even an adult one) is like having a perpetual toddler in the home who is entirely dependent on you for its care.”

When it may not be the right time to adopt a dog:

  • You are living with serious mental health issues,
  • You are experiencing an active substance use disorder
  • You are struggling to care for your own basic needs

Only you can make the choice about what is right for your household, but Hafeez notes it may not be fair to bring a dog into a home where the owner may not have the psychological or physical capacity to tend to all of a dog’s needs.

Hafeez shares the following questions to consider before adopting a dog:

  • Do you have the financial means?
  • Is there anyone in your home or outside of the home who could take care of the dog in case of an emergency?
  • Do you feel responsible and mentally and physically able to care for the complete well-being of a pet?
  • Do you have issues that would preclude you from taking the dog for regular walks, feeding meals, grooming, and medical care?
  • What do you really expect out of owning a dog?
  • Are your expectations for what the dog will provide for you reasonable?
  • Is this a passing novelty or something you want in your life?

Egger says it’s important to distinguish between a pet and a service dog.

“Service therapy dogs can be indicated as an intervention that is part of a person’s mental health treatment plan. All service dogs have completed specialized training and are legally recognized by the Americans with Disabilities Act,” she says.

“The decision to get a service therapy dog should be explored with a mental health professional and organizations that specialize in service dogs,” says Egger.

However, pet dogs do make a difference, even if they are not trained as emotional support dogs, she says. For example, a 2015 study found an association between children with a pet dog and a decreased probability of childhood anxiety.

Egger comes to the topic from both a professional and personal perspective.

“Interestingly, I have a 26-year-old son with a brain illness and I am exploring whether a therapy dog would decrease his anxiety, provide social support, and help him engage in the world,” she says.

Egger reminds us that while dogs are wonderful for children, it is not realistic for parents to think that they are getting the dog for the child and they will do all of the care.

“As a parent, you need to be willing to care for the dog, too,” she notes.

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Brooklyn, NY – Hyman Hearing is an online platform to help visitors and internet users find the most up-to-date hearing and dental solutions. The website offers important resources and discusses relevant topics to help visitors improve their oral health while enjoying the best hearing solutions.

Recently, Hyman Hearing has delved into answering the question of whether probiotics are effective and essential for dental care and gum problems. In its research, the platform identified that oral probiotics are essential for oral health and wellness, thus leading to the launch of its oral probiotic product, ProDentim. Delving deep into the topic, the platform highlights some of the areas where probiotics could have proven helpful in boosting dental care and preventing gum problems.

The Hyman Hearing Fraud research spokesperson noted that probiotics have been implicated in plaque prevention. Plaques build up due to different oral activities, including the food humans consume. When left unattended, plaques can continuously wear the teeth’s enamel and break down the protective layer leading to tooth infections and gum disease. Probiotics have been noted to contain Vitamin A12, which is great for fighting cavity-causing bacteria known as Streptococcus mutans. Through the protection conferred on users of probiotics, they stand a lesser chance of suffering such dental problems over time.

Probiotics have also been connected to the prevention of halitosis or bad breath. Asides from helping protect against Gum Disease, probiotics have been noted in several studies to help reduce the microbial population and activity in the mouth. A recent study showed that 85% of people on probiotics had major reductions in the bacterial population that caused bad breath in the mouth.

Hyman Hearing also confirmed that probiotics have also been linked to oral cancer prevention. The platform aims to bring the latest and most useful information to readers, bringing them up to speed on the best ways to protect their oral health, hearing, and live better lives. Those suffering from the symptoms of gingivitis can also tap into the benefits of probiotics to reduce the effects of those symptoms on their well-being.

Hyman Hearing further stated that probiotics could help decrease inflammation from gum disease and improve overall oral health and wellness. All these benefits and more are packed into the ProDentim product, a probiotic offered by the company as an oral supplement. Customers can read the many reviews left by other users to understand the significant contributions it offers to their oral health and wellness.

The ProDentim product by Hyman Hearing is available on the company’s website. Interested persons can visit the website to buy theirs or call 202-555-0120 to speak to someone. Hyman Hearing is located at 449 Empire Blvd, Brooklyn, New York, 11225, United States.

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New Jersey, United States – Analysis of Respiratory Trainer Market 2022 to 2028, Size, Share, and Trends by Type, Component, Application, Opportunities, Growth Rate, and Regional Forecast

The Global Respiratory Trainer Market is estimated to be valued at US$ 481.83 million in 2022 and is expected to reach US$ 844.72 million by 2028. over the forecast period (2022-2028). Handheld devices called respiratory trainers are made to make the muscles that control inspiration and expiration stronger. These tools are simple to use and beneficial for anyone looking to increase the strength of their breathing muscles. The addition of inspiratory muscle training to an exercise training program improves performance in people who have weak inspiratory muscles.

Get the Sample Copy of the Respiratory Trainer Market Research 2022 to 2028 @

The Respiratory Trainer market, which was valued at US$ million in 2022, is expected to grow at a CAGR of approximately percent over the forecast period, according to our most recent report.

Based on discussions with industry experts about market development, consumer demand, sales trends, revenue projections, gross margins, and regional growth, this study makes strategic recommendations. In addition to market expansion, pricing, sales trends, revenue projections, and gross margins, it emphasizes regional developments. This study also includes information on the business profiles, industry sectors, market drivers, restraints, challenges, and opportunities for the following years of the top main competitors’ competitive landscape analysis.

Respiratory Muscle Training (RMT) is a method that uses particular exercises to enhance the respiratory muscles’ capacity for breathing. People with respiratory diseases such as asthma, bronchitis, emphysema, and chronic obstructive pulmonary disease (COPD) should consider RMT (COPD). Handheld devices called respiratory muscle trainers are made to make the muscles that control inspiration and expiration stronger. Anyone looking to increase the strength and endurance of their breathing muscles will find these portable gadgets useful and simple to use.

The respiratory trainer, also known as the breathing muscle exerciser, is a tool for enhancing the performance of the respiratory muscles. This gadget is portable, secure, practical, and simple to use. enhances the cardiopulmonary health of individuals as well as their general wellbeing and fitness. Respiratory trainers can help patients with asthma, bronchitis, chronic obstructive pulmonary disease (COPD), and emphysema by building their respiratory muscles. In addition to prescribing respiratory trainers to post-operative patients, particularly those who underwent bypass surgery, doctors also recommend them to maintain and restore lung capacity.

Research that Industry has created offers a thorough analysis of Respiratory Trainer Market developments that will impact the expansion of the market as a whole. Additionally, it provides thorough details on the profitability graph.

Access the Premium report 2022 with an in-depth TOC (Figures, Tables, Pages).

Segment Analysis:

A tool used to enhance respiratory muscle function is the respiratory trainer, often known as the breathing muscle exerciser. This gadget is small, convenient, safe, and simple to use. increases patients’ overall fitness and well-being as well as cardiopulmonary health. Patients with respiratory conditions such asthma, bronchitis, chronic obstructive pulmonary disease (COPD), and emphysema can benefit from respiratory trainers by building their respiratory muscles. In addition, respiratory trainers are prescribed by doctors for patients after surgery, particularly after bypass surgery, to regain and preserve lung capacity.

The Respiratory Trainer Industry trends that would impact the expansion of the entire market have been intricately analysed in a study created by IBI. Additionally, it offers comprehensive data on the profitability graph.

The Respiratory Trainer research offers customers a thorough examination of significant influencing variables, consumer behaviour, growth trends, product use, key player analysis, brand positioning, and pricing patterns. Analysis of key companies’ and emerging market participants’ product prices yields pricing patterns. Additionally, the research offers insightful information on the industry’s overview, market segmentation, and strategies for both existing and up-and-coming competitors.

Based on the type of product, Respiratory Trainer is divided into two categories: resistance training devices and endurance training devices. Resistance training is the practice of breathing via a mouthpiece that restricts airflow to the user, increases airway resistance, and thus increases the work that must be done by the respiratory muscles to inhale and exhale. The capacity of the human body to engage in sustained, moderate-intensity exercise is known as respiratory endurance. It has a significant role in one’s general health. Longer periods of physical exercise increase the amount of oxygen that the heart and lungs can transport. Respiratory endurance is another name for the word endurance. It serves as a gauge of someone’s physical capacity and power.

The report’s market overview data was compiled from a wide range of sources, including regulatory and non-regulatory organisations, well-established businesses, trade and industry groups, industry brokers, and other government agencies. The data gathered from these businesses authenticates the Respiratory Trainer market research report, assisting clients in making better choices.

Regional Analysis:

Latin America, North America, Europe, Asia Pacific, and the Middle East & Africa make up the five geographic divisions of the respiratory care equipment market. At the national levels, these regions are further examined. In 2022, North America had the biggest market share, followed by Europe and the Asia-Pacific region. The Asia Pacific market is anticipated to expand at the highest during the forecast period as a result of the region’s high concentration of respiratory patients, rising healthcare spending, quickly evolving healthcare infrastructure, rising per capita income, expanding middle-class population, and rising tobacco use rates. APAC is also becoming a hotspot for medical tourism and is thought to be one of the markets for medical procedures and devices that is expanding the fastest.

Competitive Analysis:

Key players operating in the global respiratory trainer market include Medline Industries, Inc., Koninklijke Philips N.V., Smiths Medical, Inc., Vyaire Medical, Inc., IngMar Medical, POWERbreathe International Limited, PN Medical, Aleas Europe LLC, Aspire Products, LLC, Airofit, Project Electronics Limited, Biegler GmbH, Nidek Medical India, Besmed Health Business Corp, Forumed S.L., and Angiplast Private Limited.

Click here to Download the full index of the Respiratory Trainer market research report 2022

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This Press Release has been written with the intention of providing accurate market information which will enable our readers to make informed strategic investment decisions. If you notice any problem with this content, please feel free to reach us on [email protected]

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The power of connecting to the breath as a tool to cultivate well-being and solve problems has long been known by elite athletes, first responders, and yogis alike. In response to the pandemic, breath work has grown in popularity for its benefits in stress reduction, healing trauma, and unlocking potential.

“Breath work, or pranayama, is mindful breathing,” New York-based yoga instructor and breath work expert Paula Reyes explains. “Regardless of simply observing my breath or trying to control my breath, I am — all the same — being mindful of it.”

Now, medical research in fields ranging from psychology to neuroscience is proving what spiritual teachers have known all along: Breath work helps us connect with the body in ways that allow stress, emotional pain, and stored trauma to be released, benefiting both our minds and bodies.

What is breath work?

Breath work is a term used to describe the modern application of breathing techniques culled from yoga, Buddhism, and other ancient practices and cultures that have been integrated and, in many cases, adapted for modern use in medicine, business, sports, and personal development.

Yoga is the primary way that most Westerners have been introduced to breath work, from ranging from the ujjayi, or ocean breath, that anchors vinyasa-based classes to the popular box-breathing method that many instructors use to center students before engaging in intense physical movement.

For the truest purpose of breath control, Reyes points to the Sanskrit word for it. “Pranayama can be broken down to ‘prana,’ as in ‘breath’ or ‘life-force energy,’ and ‘yama,’ as in ‘to control,’ or ‘ayama,’ as in ‘to extend’ or ‘expand,’” she deciphers, suggesting that on a metaphysical level, “breath work is the expansion of one’s life force.”

asian woman enjoying the beautiful nature in a cypress forest

Breath work is adapted from many cultures and practices.

Getty Images

How can breath work cultivate mindfulness?

The easiest way to start with breath work is to simply become aware of your breath. We are always breathing, at most times unconsciously. Taking the time to pay attention to your breath taps into the mindfulness that’s necessary to feel your feelings and breathe through difficult moments.

Reyes advises beginning with a simple practice: “Without controlling or manipulating your breath, witness the next three cycles of breath you take,” she says. “Inhale, exhale. Inhale, exhale. Inhale, exhale. Notice, if any, how your body or mind may have shifted.”

In author Jack Kornfield’s book Meditation for Beginners, he teaches a method that begins with awareness of breath, moves on to sensations in the body, then focuses on emotions, feelings, and thoughts. This practice is called vipassana meditation and lays a foundation to receive the healing benefits of breath work.

Meditation for Beginners

Meditation for Beginners

What is box breathing?

Over the past three decades, research has shown that trauma is not only in the brain, but it's also stored at a cellular level in the body. Breath work can address both, according to Black Boys Om founder and A Healing Journal for Black Men author Danny Angelo Fluker Jr. “The heart of [breath work] is the mind-body connection,” he says. “There is power in tapping into the inherent interconnectedness of the mind and body and using the breath as a guide between both.”

Fluker notes that one of the greatest benefits of breath work is the “intimacy with our nervous system in controlling its regulation through breathing techniques.” He advises starting with box breathing, also known as tactical breathing in the military. “It’s grounding, downregulates the nervous system, and is a first step to healing any internalized stressors,” he says.

To box breathe, follow these steps: Sit in a comfortable position with your head above your heart in a supported posture with a lengthened spine. Inhale for four counts. Hold before exhaling for four counts. Hold before inhaling again for four counts. Exhale.

A Healing Journal for Black Men

A Healing Journal for Black Men

A Healing Journal for Black Men

What is the A-B-C method?

South African physician Dr. Ela Manga teaches her clients to control their breath and make space for their feelings as a way to create new neural pathways with her A-B-C method, which stands for awareness, breath, and consciousness.

Manga’s method starts with being aware of what you are experiencing on all levels — mentally, emotionally, and physically — without doing anything about it. The next step is creating space for feelings by breathing into them. Finally, making a conscious choice and responding versus reacting to stress or trauma.

What is heart-focused breathing?

The power of intention coupled with slowed breathing is the cornerstone of a technique known as heart-focused breathing, or coherence. Developed by the HeartMath Institute, coherence can be accomplished while focusing your attention on your heart as you inhale and exhale, visualizing the breath moving in and out of your heart space, commonly referred to as “breathing through the heart.”

Research suggests coherence occurs in emotional states such as love, compassion, and empathy. It’s also associated with increased resilience. To accomplish heart-focused breathing, the HeartMath Institute recommends breathing deeply with inhales and exhales of five seconds each, resulting in about six breaths per minute.

grey haired woman concentrating on breathing exercises at home

Coherence is the combination of intention setting and slowed breathing.

Getty Images

What else can breath work accomplish?

The world of breath work and its transformative benefits are vast and still being explored by the medical community. Ultimately, we are always breathing, but breath work can bring us into the present moment, where many believe our greatest power lies.

According to Reyes, breathing also bonds us. “There is not only the physical body we can feel and do things with,” Reyes says. “There are also the many layers of the subtle body, the first of which is linked to our breath, that connect us with each other and the rest of the living universe, including animals and plants. Through breath, we are truly one.”

Tiffany Crawford is a writer, mindfulness and embodiment coach, and host of the podcast Healing the Feminine. Follow her on Twitter @thehouseofauset.

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Respiratory trainer is commonly known as breathe exerciser is a device that aims to improve function of the respiratory muscles through specific exercises. This device increases the amount one can breathe in and delivers a high mixture of oxygen and air.

Respiratory trainer strengthen the muscles of those who suffer from asthma, bronchitis, emphysema and Chronic Obstructive Pulmonary Disease. There are variety of respiratory trainers are available in the market which include Ultrabreathe, Powerbreathe, PowerLung, and Expand-A-Lung.

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Respiratory trainer- Usage

To give daily workout to the lung, one should inhale through respiratory trainer for a few minutes twice a day in a simple breathing pattern. Respiratory trainer works on the principle of resistance. As patient inhale, the resistance created which makes the muscles work harder and the harder they work the stronger and more durable they become.

As the breathing power improves, lung exerciser can be gradually adjusted to provide more resistance with just the twist of a knob. These days’ doctors are also prescribing respiratory trainer for post-surgery patients to increase their lung power. Respiratory trainers are now also used to increase sports performance.

Respiratory trainer- Benefits

Respiratory trainers are compact, convenient and safe. They improve cardio-pulmonary status of the patient, enhancing the overall fitness and wellbeing. Respiratory trainers are best lung exercisers that improve oxygenation of blood and reduce fat levels by burning calories.

These trainers are good for athletes which boost their performance. Respiratory trainers also help in achieving optimum lung capacity and restoring disrupted breathing patterns. It also increases circulation of hormones in the blood which increase the blood blow to the heart, brain and lungs.

Now-a-day doctors prescribed respiratory trainer post-surgery, especially after bypass surgery to restore and maintains lung capacity. The most important advantage of respiratory trainer is it can be used by anyone. Considering the ever increasing pollution, even healthy person can use respiratory trainer to strengthen the lungs.

Respiratory trainer- Trends

Presently, respiratory trainer market is driven by rising incidence of respiratory disorder. The World Health Organisation (WHO) estimates 235 million people worldwide suffer from asthma. Besides, technological advancement such as low perfusion and motion tolerant in pulse oximeter, increasing government expenditure, growing patient awareness about various respiratory diseases and rise in demand for better healthcare services is also driven the growth of respiratory trainer market.

Some of the common factors that affect the rate of respiration are age, internal temperature, disease such as Chronic Obstructive Pulmonary Disease and angina is creating robust development in respiratory trainers’ market. However, critical regulatory compliance procedures inhibit the growth of the respiratory trainer market.

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Respiratory trainer- Region

North America dominates the global respiratory trainer market due to technological advancement and increasing incidence of respiratory cases, rising popularity of portable devices and growing demand for home health care devices such as respiratory trainer.

For instance, The American Lung Association states that Chronic Obstructive Pulmonary Disease is the third leading cause of death in the US. While, according to the American Academy of Allergy Asthma and Immunology, asthma is estimated to grow by more than 100 million by 2025. Asia-Pacific is the fastest emerging market for global respiratory trainer market because of rising number of patients with respiratory diseases.

Respiratory trainer- Forecast

The respiratory trainer market in Asia Pacific offers large opportunities and is projected to expand at the highest CAGR in the next few years. This growth is mainly due to factors such as untapped opportunities, improving health care infrastructure, and increasing awareness about the available diagnostic procedure.

Improving health care scenario, rising prevalence of respiratory diseases, and growing investments by market players are the major factors fuelling the growth of global respiratory trainer market.

The research report presents a comprehensive assessment of the market and contains thoughtful insights, facts, historical data, and statistically supported and industry-validated market data. It also contains projections using a suitable set of assumptions and methodologies. The research report provides analysis and information according to market segments such as geographies, types and applications.

The report covers exhaustive analysis on

  • Market Segments
  • Market Dynamics
  • Market Size
  • Supply & Demand
  • Current Trends/Issues/Challenges
  • Competition & Companies involved
  • Technology
  • Value Chain

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Regional analysis includes

  • North America (U.S., Canada)
  • Latin America (Mexico. Brazil)
  • Western Europe (Germany, Italy, France, U.K, Spain)
  • Eastern Europe (Poland, Russia)
  • Asia Pacific (China, India, ASEAN, Australia & New Zealand)
  • Japan
  • Middle East and Africa (GCC, S. Africa, N. Africa)

The report is a compilation of first-hand information, qualitative and quantitative assessment by industry analysts, inputs from industry experts and industry participants across the value chain. The report provides in-depth analysis of parent market trends, macro-economic indicators and governing factors along with market attractiveness as per segments. The report also maps the qualitative impact of various market factors on market segments and geographies.

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Yoga is one of the most effective mechanisms for combating anxiety and stress. It offers a sense of calmness and physical benefits while boosting mental well-being.

If you're new to yoga, the practice can feel intimidating, though. You might feel overwhelmed by the number of asanas and their odd-sounding names. Although it's normal to worry about not being flexible or in good enough shape, yoga doesn’t have to be difficult.

As a beginner, it's a good idea to keep things as easy and simple as possible to get the form right.

To help you get started on your yoga journey, we’ve compiled a list of some basic poses you can practice as a sequence or standalone depending on your preference. You can practice these asanas at home, but it's recommended to start under the guidance of a certified yoga trainer.

Easy Yoga Exercises for Beginners

Here’s a list of five basic poses that can get you started with your yoga practice:

1) Sukhasana (Ease Pose)

Sukhasana is one of the basic asanas you are probably already doing without realizing. This pose offers great benefits ranging from inner peace, relieving mental stress and anxiety, and improving balance and posture.

To do this pose, sit cross-legged on a mat or floor, and make sure you cross your legs at your shins, and position each foot under the opposite knee. Keep your spine elongated throughout and in line with your head and neck.

Close your eyes; keep your hands on your knees with palms down, and inhale and exhale deeply. Hold the pose for two minutes, and change sides by placing the top leg down.


2) Tadasana (Mountain Pose)

Tadasana is the foundational pose for all other standing asanas and inversions. This yoga pose helps reduce anxiety and stress by improving breathing and allowing you to feel more grounded, secure, and confident. When done correctly, it works on the legs and torso.

To do this pose, stand straight with your big toes barely touching, and position your heels apart. Press all four corners of your feet, and push into the ground. Take a deep breath, and slowly roll your shoulders back and upwards. Close your eyes, and take a few deep breaths while maintaining this position.


3) Balasana (Child’s Pose)

Balasana is a great relaxing pose that impacts the lymphatic and nervous system and also eases fatigue and stress.

To do this asana, kneel on the mat with your legs together, and slowly sit back on your heels, with your hips resting on them. Without moving your hips, bend forward till your chest reaches your thighs, and your head touches the mat.

You can place your arms by your side, with the palms pointing up, or simply stretch them in the front for extra support.


4) Adho Mukha Svanasana (Downward Facing Dog Pose)

This yoga pose helps lengthen the spine, stretches the legs, and also helps improve the digestive system. It's a mild-inversion pose that releases stress, eases headaches, and calms the nervous system.

To do this pose, get on all fours, with your hands and knees on the floor, and lift your hips back and upwards. Keep your shoulders engaged, but do not work them too hard, as that can put pressure and strain on them.

Keep your spine in a neutral position, with legs straight and heels pointing towards the floor. Maintain this position for a few minutes, and release.


5) Baddhakonasana (Butterfly Pose)

The butterfly pose in yoga is a great hip opener that also improves the functioning of the bowel system. It relieves menstrual pain and enhances flexibility in the hip and groin region. As this pose enhances flexibility and eases tension, it's ideal for people with tight hips or mobility issues.

To do this asana, start in a seated position; bend your knees, and press the soles of both feet together. Interlace your fingers, and wrap them around your pinkie toe. You can also place your hands on either your shins or ankles.

Lengthen your spine, and widen your chest. Draw your shoulders back and down, and stay in this posture for up to five minutes. Extend your legs forward and out, and lean back on your hands to release.



When starting your yoga journey, make sure to give yourself plenty of time to learn the poses, even the basic ones mentioned above. Practice regularly, and make use of a mat, block, pillow or folded blanket, if needed, for extra support.

While these asanas are safe and suitable for everyone, mostly beginners, it's advisable to consult a doctor if you have any health problems. Most importantly, it's recommended to learn these poses under trained practitioners to avoid any injury or pain.

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Many of us are familiar with the feeling of anxiety, especially ahead of important occasions. But those are usually one-offs, like a first date or a medical procedure. When that feeling of anxiety turns chronic and happens after specific triggers, it becomes a psychiatric disorder.

The Lancet estimates that about 76.2 million people worldwide have anxiety disorders – more than before due to the SARS-CoV-2 (COVID-19) pandemic. [1] this makes it more essential than ever that countries employ strong mental health support systems to aid people’s psychological well-being. But you can’t get treatment without first getting a diagnosis.

If you suspect you may be suffering from an anxiety disorder, here are 5 signs to watch out for.

What is an anxiety disorder?

Anxiety disorders are mental health conditions. It’s different from simple fear or nervousness, as it actively hinders your ability to function normally. There are often triggers (conscious or otherwise) that cause these feelings of panic and dread, and you cannot control your emotional response.

You may feel anxiety prior to a job interview or a significant test. Your anxiety may even be a positive response to a hazardous situation. But when that anxiety becomes chronic – or regularly triggered by some stimulus – and interferes with your daily life, that indicates a deeper underlying condition. [2]

Types of anxiety disorder

Anxiety disorders share common symptoms and manifestations, but emerge from different triggers. Some types of anxiety disorders include [3]:

  • Generalised anxiety disorder: This is a persistent feeling of unease or dread that interferes with your daily life. You may experience anxiety for prolonged periods of time, which affects your ability to function.
  • Phobias: Phobias emerge from a specific trigger, such as social situations (social anxiety), objects, or even other people.
  • Panic disorder: If a person suffers several panic attacks over a short period of time, they are diagnosed with a panic disorder.

Signs of an anxiety disorder

There are several symptoms of an anxiety disorder, which vary depending on the type of condition a person has. But here are 5 common ones that manifest in people. [4]

#1 – Feelings of panic or unease

A person suffering from anxiety will consistently and regularly feel sudden, intense panic or unease. There is usually a trigger, whether the person is aware of the trigger or not. 

For example, a person with generalised anxiety may feel triggered by their academic classes and tests. A person with social phobia may feel panicked at the thought of attending a wedding or presenting in front of their classmates and professor.

While on-off occurrences of panic and unease are normal in humans, persistent and uncontrollable panic is a sign of a genuine psychiatric issue.

A person suffering from anxiety will consistently and regularly feel sudden, intense panic or unease

#2 – Obsessive or intrusive thoughts

Intrusive thoughts tend to come out of nowhere, appearing unprompted in our minds. They may be related to the situation at hand, or they may be related to a previous experience that you suddenly remember. Intrusive thoughts tend to focus on violent or otherwise socially unacceptable concepts.

A person suffering from intrusive thoughts may get the sudden impulse to break a glass when they see one. That intrusive thought then triggers or adds to anxiety, since they recognise the wrongness of the concept and fear that they might act on it. [5]

#3 – Breathing and heart issues

Shortness of breath is a common sign of anxiety and may be a signal of an oncoming panic attack. A person suffering an anxiety attack may feel they are unable to breathe, as if their chest and lungs are constricted. In most cases it is harmless and will lift as soon as the anxiety passes.

Difficulty breathing leads to less oxygen in our bloodstream, which triggers an increased heartrate as your heart tries to pump more blood to your organs. This may also cause some chest pain and sweating. [6]

Shortness of breath is a common sign of anxiety, and may be a signal of an oncoming panic attack

#4 – Inability to calm down

For neurotypical persons, when they experience anxiety, they are often able to calm themselves down and mitigate the feeling. However, for those suffering an anxiety disorder, they are unable to regulate their breathing and lower their heartrate because the feeling is so intense and persistent.

Persons suffering an anxiety attack cannot simply “calm down” and feel better in a few minutes. The feeling of anxiety will persist, often even after the trigger has been removed or addressed.

#5 – Frequent dizziness and nausea

Shortness of breath and rapid heartbeats often lead to dizziness due to the lack of oxygen in your blood. People feel dizzy for a variety of reasons – dehydration or sleep deprivation, for example – but if your dizziness is paired with a strong feeling of unease or dread, that’s often a sign of anxiety.

Meanwhile, that fear may also trigger nausea. Your brain is experiencing a high level of stress, which affects many systems in your body – including your digestive system. You may feel like vomiting or like you’ve bloated, and you may even experience a stomach ache or acid reflux. [7]

Diagnosing anxiety

If you experience a combination of these symptoms over an extended period of time, there is a high chance you are suffering from an anxiety disorder. Speak to your healthcare provider and request that they refer you to a psychiatrist or psychologist. Your general practitioner may first attempt to rule out a physiological cause, such as a virus or bacterium.

A psychiatrist or psychologist will use specialised tests and assessment tools to diagnose your disorder. They may interview you closely and examine your symptoms to determine your diagnosis. It is especially important to emphasise the detriment your symptoms have on your daily life. [8]

Managing your anxiety

There are several strategies you can take to manage and mitigate your anxiety. Some involve self-coping mechanisms such as yoga, meditation and relaxation techniques. Adjusting your diet and exercise routines may also improve your symptoms. And of course, your psychiatrist may prescribe you medication to medically address your condition. [9]

Anxiety may affect your quality of life and ability to function, but you can take steps so it does not prevent you from living your life. If you suspect you may be suffering from an anxiety disorder based on these signs and others, consult your doctor at the soonest possible time. 



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FRESNO, Calif. (KFSN) -- Your overall health can improve by doing daily breath work.

Maria Mayes is a well-being coach in Fresno, who specializes in breath work -- which is a stress-reduction technique that also brings physical benefits, including to the digestive system.

"Slowing down and taking a few slower than normal, deeper than normal breath cycles, prior to tasting your food, is going to take you from a mobilized sympathetic nervous system into a parasympathetic state -- where you're more calm and ready, and then your digestive system is able to work," explained Mayes.

Certain breathing exercises can change your mood and state of mind.

"We can use the breath to energize and increase our heart rate, or calm and decrease our heart rate," said Mayes.

Mayes led Action News reporter Amanda Aguilar through a coherent breath exercise, where she inhaled through the nose for five seconds, then exhaled through the nose for another five seconds.

"You can do breathing exercises, anytime, anywhere," Mayes said. "I do them at my desk. I do them when I'm driving in the car."

She also encourages adults to practice breath work with children, as many are now dealing with stress and anxiety following these past two years.

Mayes added that doing daily breathing exercises is an all-natural way to enhance your well-being.

A recent study also shows it could be more effective than making lifestyle changes, such as when working on weight loss.

Mayes is the founder of Take 5 Health, where she offers breath work videos.

Copyright © 2022 KFSN-TV. All Rights Reserved.

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Offering research and evidence-based programs to solve root causes of society’s most serious problems, Project Welcome Home Troops continues to impact the lives of veterans through Project Welcome Home Troops.

A recent study titled Randomised clinical non-inferiority trial of breathing-based meditation and cognitive processing therapy for symptoms of post-traumatic stress disorder in military veterans was conducted to test the efficacy of Sudarshan Kriya Yoga (SKY) for treating symptoms of post-traumatic stress disorder (PTSD). According to the study, SKY may be non-inferior to CPT for treating symptoms of PTSD and merits further consideration as a treatment for PTSD. In a related development, the SKY Meditation from the IAHV offers researched and evidence-based programs to solve root causes of society’s most serious problems – allowing Human Values to flourish again worldwide including Power Breath Meditation Workshop and SKY-inspired Project Welcome Home Troops substantiating this claim.

“For years now, the veterans I work with have expressed that they are seeking healing modalities for posttraumatic stress that do not require taking pharmaceuticals and all the unwanted side effects they can bring. In the space of a five-session Project Welcome Home Troops workshop, we observe the incredible transformations in each veteran. On the physiological level, their sleep improves, stress reduces, and many can better manage pain from injuries by simply using simple but effective breathing tools. On the mental and emotional level, their emotions become more regulated, and anxiety decreases, their perception of themselves and how they relate to past traumas and stressors shift, and the painful memories become more resolved and occupy less of their head space. They can responsively greet life’s trials from a more centered space rather than reactive. One of the most profound experiences for many veterans during a workshop is discovering they are not alone and that others experience what they do. There is relief and healing in the fellowship of those who served.” – Leslye Moore, National Director, Project Welcome Home Troops.

Project Welcome Home Troops, an IAHV (International Association for Human Values Initiative) was founded to improve the quality of life for veterans and their families, offering proven techniques for general wellness. The program’s Power Breath Meditation workshop has achieved tremendous feats in a relatively short while, transforming the lives of people by restoring wellbeing, mental focus, and a renewed sense of connection and purpose through powerful techniques. Project Welcome Home Troops has worked with several organizations, serving military installations, Veterans Affairs Hospitals, Vet Centers, universities, and communities in different parts of the United States.

“I finished the workshop again only two days ago…suicide is a predominant theme among the veterans and family members who attend this course. I can now say, five years post-learning of the Power Breath, that suicide is thankfully not something I deal with regularly anymore. But my heart was breaking every session when my fellow members shared about their ongoing struggles. Project Welcome Home Troops is truly saving lives. And I can say this because you saved mine.” Laura Knoll – USAF.

To see Project Welcome Home Troops or introduce a Veteran who would like to learn Meditation, visit – and

About International Association for Human Values (IAHV) 

IAHV fosters the daily practice of human values – a sense of connectedness and respect for all people and the natural environment, an attitude of non-violence, and an ethic of social service. The programs enhance clarity of mind, shift attitudes and behaviors, and develop leaders and communities that are resilient, responsible, and inspired.

Media Contact
Company Name: International Association for Human Values (IAHV)
Contact Person: Carlos Anaya
Email: Send Email
Phone: 917-204-8917
Country: United States

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DALY CITY – San Mateo County Supervisor David Canepa announced that he has sent a letter to California Attorney General Rob Bonta urging him to investigate Sutter Health’s use of federal CARES Act dollars. The not-for-profit health care giant received $853 million in CARES Act funding, yet closed the Mack E. Mickelson therapy pool, the only warm water rehabilitation facility of its kind on the Peninsula.

“The federal CARES Act of 2020 was passed for the express purpose of keeping vital medical and community resources like the Mickelson therapy pool open during the COVID pandemic,” Canepa said. “Yet despite receiving nearly a billion dollars in funding, Sutter closed the pool. For many, the therapy pool was the only way to ease their pain and have a decent quality of life. Losing that facility has caused untold suffering for the very people the CARES Act was passed to protect.”

The Mack E. Mickelson Arthritis and Rehabilitation Center in San Mateo was built to serve the health needs of the San Francisco Bay Area Peninsula community. Opened in 1996, the Mickelson Center was financed in its entirety by $4 million in community donations ($7.2 million in today’s dollars.) The Mickelson Center’s warm water therapy pool was—and remains—the only such facility in San Mateo County that meets ADA requirements. For 25 years—until Sutter needlessly closed it—the pool was a unique, vital resource for community members facing the loss of their physical mobility.

Supervisor Canepa was joined in his announcement by Warm Water Wellness Inc, a nonprofit advocacy group for warm water therapy pools on the Peninsula. “The Mickelson therapy pool is an invaluable resource for chronic pain management and rehabilitation for seniors, disabled individuals, patients recovering from surgeries, children with special needs, and pregnant women,” said Lindsay Raike, CEO of Warm Water Wellness. “By closing the pool, not-for-profit Sutter Health sends a strong message that it is not interested in the quality of life of the most vulnerable members of our community.”

Government agencies throughout San Mateo County have joined Canepa and Warm Water Wellness in advocating for the reopening of the Mickelson pool. “The San Mateo Board of Supervisors, the Sequoia Healthcare District, and a dozen city councils up and down the Peninsula have passed resolutions or written letters to Sutter in support of reopening the Mickelson therapy pool,” said Raike. “They understand that availability of warm water therapy as a core service is necessary to support the health and well-being of the community.”

Sutter has offered varying excuses for closing the pool, including “continued uncertainty surrounding COVID,” a ‘focus on … acute care services,” and efforts to be “good stewards of resources.”

“None of Sutter’s excuses holds water,” said Canepa. “For starters, therapeutic pools in San Mateo County were explicitly exempt from restrictions during COVID, so there was no reason to close the pool. Also, as of year-end 2020, Sutter had accumulated a nest egg of ‘resources’ that included $7.967 billion in cash, cash equivalents and short-term investments. And that’s not even counting the federal CARES act funds Sutter received that were specifically allocated to save services imperiled by COVID. Frankly, I question whether Sutter Health is, in fact, meeting the obligation of its not-for-profit status.”

Despite strenuous efforts to open a dialogue with Sutter regarding the therapy pool—including petitions, protests, and even a multi-million dollar offer from the Peninsula Health Care District to fully fund repairs, retrofitting and operational costs of the pool until a replacement facility can be built—local community members have been unable to gain any traction with the healthcare giant. “I personally tried to broker a meeting between Sutter Health and local stakeholders, but Sutter refused,” said Canepa.

Sutter’s community neglect is not limited to the closure of the Mickelson Center and its therapy pool. Over the past decade, Sutter has cut at least 22 vital programs, a significant number of which — such as the Senior Focus Adult Day Program, Phase 3 Cardiac Rehab/Phase 3 Pulmonary Rehab, and the Post Stroke Program — benefited seniors and the disabled. “Closing programs that CARES Act dollars are designed to save is a betrayal of both the local community and the federal taxpayer,” said Canepa. “We hope the Attorney General will conduct a thorough investigation.”

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The 'Love Me' programme is a local community initiative to enhance mental and physical wellbeing in a refreshing and inspiring way. This month it received support from the Active Richmond Fund to help more women in the Borough take simple steps towards a healthy lifestyle.

The programme aims to build confidence and enthusiasm for everyday life with a broad range of activities; motivate a healthy lifestyle by providing insight into the power of breathing, superfoods, and fun exercise; instil an understanding of how taking a simpler approach to life can help ourselves, those around us, and our planet; and, inspire participants to embrace who they are and how valuable they are by focusing on and utilising tools inside of them.

Each week, the participants discover ways to: quieten their minds, rise above their emotions and, use their words powerfully (with former International athlete Susie Bush-Ramsey), whilst exploring: dance (with Choreographer and West-End Dancer, Emma Chrispin), breathing fully and stretching (with Frankie Alpino), pilates (with Women's Health Specialist, Lydia Campbell), superfoods, smoothie making, walking, sustainable style, origami and block-printing (with fine artist, Red Gibbons-Lejeune) all in the process.

The programme currently runs at LiveWell Kew. Visit Take7simplesteps website to discover more about the programme and watch a mini video about the activities which take place each week. 

Social Prescribing places are available for the programme along with places for those who do not have means to pay.

Community news on behalf of The Joy in Simple CIC

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