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3 Breathing Exercises To Strengthen Your Lungs

breathing exercisesHave you ever thought about the number of breaths you take in a lifetime? On average, we take about 675 million breaths in 80 years. Breathing patterns vary throughout our lives, influenced by age, environment, lifestyle, and health conditions such as COPD (Chronic Obstructive Pulmonary Disease). For those managing COPD or looking to maintain lung health, strengthening lung function is essential for overall well-being.

Our lungs are responsible for oxygen (O2) and carbon dioxide (CO2) exchange, ensuring that our body functions smoothly. Lung capacity and efficiency are key to respiratory health, and certain breathing exercises can help enhance this capacity. Here are three effective techniques to support lung function and improve breathing, especially beneficial for individuals with respiratory challenges like COPD.

1. Pursed Lip Breathing

This simple exercise helps slow down breathing and completely empties the lungs, which is particularly helpful during moments of shortness of breath—common among those with COPD.

How to Do it:

  • Sit comfortably, relax your shoulders, neck, and close your eyes gently.
  • Inhale through your nose for 2–3 seconds.
  • Purse your lips as if blowing out a candle, then exhale slowly through them for 4–6 seconds.
  • Repeat for about 5 minutes to experience relief and improved lung capacity.

This technique is beneficial during or after physical activity, as it lets plenty of air flow through the lungs, restoring normal breathing patterns.

2. Diaphragmatic or Belly breathing

How often in a day do we pay attention to our breathing pattern? Do you do shallow breathing or deep breathing? The diaphragm is the main sheet of muscle in between the chest and the abdomen that helps in respiration. But, usually, we develop the habit of breathing through chest, neck and shoulder muscles which limits the amount of air filling in and out of our lungs. Belly breathing strengthens the diaphragm and enhances the pulmonary efficiency. Here is the best way to train yourself for diaphragmatic breathing.

How to Do it:

  • Lie down on your back on a flat surface with the knees bent or sit comfortably on a chair with neck, shoulder and head relaxed
  • Place your one hand lightly on your abdomen and the other hand on the chest
  • Inhale deeply through the nose for 2-3 seconds as you fill all the air towards your abdomen
  • Pay attention to the hand on the abdomen moving up while making sure hand on the chest is not moving up
  • Now exhale all the air through the mouth (Pursed lips) while tightening the abdomen inwards. Make sure the hand on your abdomen is moving down
  • Repeat this breathing for 5-10 minutes to get the maximum benefits

3. Alternate Nostril breathing

This is a type of deep and slow breathing in Yoga in which inhaling, and exhaling happens through alternate nostrils.  Long term practice of this breathing improves the total capacity of the lungs while boosting the pulmonary function markers. It is also meant to purify the lungs and the circulatory system throughout the body.

How to Do it:

  • Sit straight on a flat surface with relaxed shoulders and neck
  • Start with deep inhalation and slow exhalation couple of times or for a minute
  • While folding the index and middle fingers of the right hand, make Vishnu mudra to close the right nostril with right thumb and left nostril with ring finger
  • At first, close the right nostril and slowly exhale through left nostril
  • Keep the right nostril closed and slowly inhale through the left nostril and feel all the air going upwards while filling all the air deep down till the abdomen
  • Once you inhale all the air possible, pause briefly for 2 seconds
  • Now close the left nostril with the ring finger and release thumb to open the right nostril
  • Exhale out all the air through the right nostril with a pause of 2 second at the end
  • As your still closing the left nostril, inhale slowly through the right nostril letting all the air into right side of the body with a short pause of 2 seconds at the end
  • Again, close the right nostril and open the left nostril to exhale all the air out

This is considered as one round of alternate nostril breathing. Continue this pattern for 5-10 minutes to get the maximum benefits.

Enhancing Lung Health with Breathing Exercises

Consistently practicing one or more of these breathing techniques on an empty stomach can help build lung strength and may aid in boosting immunity. These simple yet effective exercises can support your lung function, whether you’re managing COPD or simply aiming to breathe better.

Find more breathing exercises, meditation techniques and yoga here. You can also get these tips directly from your GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Mastering Hypertension: A Comprehensive Guide to Lifestyle Management

HypertensionHypertension, commonly known as high blood pressure, is largely influenced by lifestyle factors. By understanding and making adjustments to five key aspects of daily life — diet, exercise, stress management, sleep quality, and hydration— you can effectively manage this condition and improve overall well-being.

Dietary Adjustments: Sodium plays a crucial role in the body’s fluid balance, but excessive intake can be harmful. A moderate salt intake is essential, particularly by reducing hidden sodium sources found in processed, preserved, and packaged foods (Avoid 3Ps). To naturally support heart health and lower blood pressure, incorporate foods that boost nitric oxide production, such as beetroot, garlic, dark chocolate (in moderation), nuts, seeds, and berries. These foods contain beneficial compounds that help relax blood vessels, promoting better circulation and supporting long-term heart health.

Regular Exercise: A sedentary lifestyle contributes to arterial stiffness and plaque buildup, increasing hypertension risk. Regular cardiovascular activity can prevent these complications and enhance heart function.

Recommended activity levels: 150 minutes of moderate-intensity cardio per week or 75 minutes of vigorous-intensity cardio, Strength training at least twice a week to improve circulation and overall heart health.

Exercise not only improves physical health but also reduces stress by triggering the release of endorphins—the body’s natural mood boosters.

Stress Reduction: Stress is a natural response to daily challenges, but chronic stress can lead to sustained high blood pressure, increasing the risk of heart complications. Implementing stress management techniques can help reduce this burden and support cardiovascular health.

Effective Stress Reduction Strategies: Engage in activities you enjoy, Maintain social connections and positive relationships, Practise deep breathing and relaxation techniques, Incorporate yoga and meditation for mindfulness and balance, Laugh often—yes, laughter can lower stress hormones!

Optimizing Sleep: The quality of sleep plays a vital role in blood pressure regulation. Creating a relaxing sleep environment and healthy bedtime habits can significantly improve sleep and prevent disruptions linked to hypertension.

Sleep Tips for Blood Pressure Control: Reserve the bedroom for rest—avoid working or using electronic devices in bed, Elevate your legs before sleeping to promote circulation, Maintain a quiet, dark, and cool environment for deeper sleep, Practise deep breathing exercises before bedtime, Avoid abrupt awakenings—opt for a gentle alarm tone

Adequate Hydration: Dehydration can increase sodium concentration in the blood, leading to a rise in blood pressure. Ensuring consistent hydration throughout the day supports heart function and helps regulate blood pressure.

Hydration Tips: Drink small amounts of water regularly rather than consuming large amounts at once, Include herbal teas and water-rich fruits & vegetables in your diet, Avoid excessive caffeine and sugary drinks, which can contribute to dehydration.

By embracing these lifestyle modifications, you can take proactive steps towards managing hypertension naturally while enhancing overall health and well-being. Small, consistent changes in diet, exercise, stress management, sleep, and hydration can have a big impact on your heart health.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Varicose Veins – Facts You Should Know

vericose veins

Varicose veins are a relatively common condition, often inherited, and women are at least twice as likely as men to develop them.

Varicose veins are enlarged, twisted, gnarled superficial veins that appear just under the skin’s surface. These can form in any part of the body but most commonly affect the legs.

Let’s explore what causes varicose veins and how to manage this condition.

  1. Veins are blood vessels responsible for carrying blood from body tissues back to the heart, a challenging task since the blood here is moving upwards against gravity. To facilitate this, veins have small one-way valves that keep blood flowing towards the heart. When these valves become weak or damaged, blood can back up and pool in the veins, causing them to swell, widen, and bulge.
  2. A variant of varicose veins is known as spider veins, which are smaller red, purple, and blue vessels that also twist and turn. Spider veins are easily visible through the skin, typically on the legs and face.
  3. Varicose veins are primarily genetic which means the condition runs in families and certain factors like hormonal changes can increase the risk (as occurs in pregnancy).
  4. Did you always think that varicose veins affected women only? The truth is women are more commonly affected because female hormones tend to relax the walls and valves of the veins, however men get them too!
  5. Aging definitely worsens the problem of varicose veins, but young people can get it too!
  6. Are varicose veins only a cosmetic issue? On the contrary, they can be much more than that! A significant number of people with varicose veins eventually develop symptoms, most common being dull achiness, heaviness, throbbing, cramping and swelling of legs. Severe dryness and itchiness of skin near varicose veins is also common. Bleeding, skin discoloration, skin thickening and ulcers are other less common symptoms, but once skin damage occurs it is usually permanent.
  7. What to do if you have varicose veins? A visit to your doctor should be the first step. The doctor will examine any visible veins and may also do an ultrasound, which is a non-invasive test that utilizes high frequency waves and allows the doctor to see how blood is flowing in the veins.

Angiogram is another test where a dye is injected into veins and X-rays taken to get a better view of blood flow in these veins.

  1. Is there a way to prevent this condition? Yes, and the answer lies in your lifestyle. Lifestyle does matter! Obesity can worsen or cause onset in people with genetic predisposition. So getting down to a healthy weight, calf-strengthening exercises and elevating legs can prevent onset as well as aggravation of symptoms.
  2. Let’s also talk about available treatment options. Minor varicose veins can be treated by laser and sclerotherapy. Endothermal ablation involves closing a vein by applying heat through a needle to numb the vein.

Some new procedures involve scelrosing agents (which are medications that numb veins by causing irritation) and adhesive agents that seal a vein shut.

  1. Treatments are available and effective but remember these aren’t a cure! Another set of varicose veins may pop out at another or the same place.

Thus, it is worth reiterating that a healthy active lifestyle goes a long way in keeping varicose veins from appearing as well as worsening further.

We hope this article has provided valuable insights into varicose veins. If you have tips or experiences on managing varicose veins, share them in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Effective Ways To Improve Gut Health

How to improve gut healthGut health is a familiar concept, and it’s widely recognized that maintaining a healthy gut is beneficial for our overall well-being. Beyond just aiding digestion, a healthy gut supports our immune system, heart health, brain function, weight management, and numerous other facets of health.

How Do We Know That Our Gut Health Is Optimal?

A healthy gut requires a balanced interaction between beneficial and harmful microbes within our digestive system. Our body’s microbiome, which includes trillions of bacteria, fungi, yeast, and other microbes—with bacteria being the predominant group—is vast. In fact, bacterial cells outnumber our own human cells! It’s accurate to consider the microbiome as an essential organ, critical to maintaining our overall health.

When our gut health suffers, we may experience a variety of symptoms such as indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, joint inflammation and pain, as well as anxiety and depression. It’s crucial to identify and address the underlying causes of these symptoms instead of merely resorting to temporary solutions.

Effective Ways To Improve Gut Health

improve gut health

  • Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include – fresh fruits and vegetables, whole grains, beans and pulses.
  • Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
  • Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include Curd, Yogurt, Fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and Pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
  • Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated during the day. This is a general guideline, the exact water requirement depends on your body weight, activity levels and the environmental condition.
  • Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
  • Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats, all of these increase inflammation in the body and impact gut health.
  • Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
  • Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
  • Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet, to replenish the lost good bacteria.
  • Avoid Alcohol: Alcohol causes depletion in the gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]