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Search Results for: breathing techniques

May 15, 2015 By Parwage Alam 2 Comments

Breathing: A source of life

deep-breathing

What is the first thing that comes to your mind when you think of a doctor? I would imagine a stethoscope. Stethoscope is used to hear our heart beat or the voice of our breathing. Breathing sounds can indicate problems within the lungs such as obstructions, inflammation, or infection and is an important part of diagnosing many different medical conditions.

The quality of your breathing is a powerful determinant of your physical and emotional state of being. I would like to share some of my knowledge and experience with you.

There are different types of breathing techniques available, which you can do to make your body, mind and soul healthy and fit. When we are talking about breathing techniques “YOGA” word automatically occurs to you and while talking about yoga -Pranayama, Anuloma Viloma will automatically comes to our mind. I have been practicing yoga for several years and would like to share some of my experiences with you and help you understand about breathing better.

Pranayama breathing techniques: Pranayama also has different kinds of breathing techniques like Dirga Pranayama, Nadi Shodhana, Ujjayi Pranayama, Kumbhaka etc..

  1. Dirga Pranayama : It’s a basic technique which teaches us the various ways of breathing and how to breathe right – Deep Breathing. We usually breathe shallowly and use approximately one fourth portions of our lungs. This technique helps us to learn how to utilize the lungs properly for breathing. We have to breathe deeply so that our stomach fills with air, then our chest, till finally it seems like our shoulder blades are being displaced by the air you are breathing in. Dirga Pranayama is akin to filling up and emptying a vessel with water and replenishing the body and soul.
  1. Nadi Shodhana: Nadi Shodhana, also known as Alternate Nostril Breathing, is a powerful breathing practice with wide reaching benefits. Alternate Nostril breathing is a beautiful breathing technique that helps keep the mind calm, happy and peaceful by just practicing it for a few minutes.

In this you have to cover your right nostril using the thumb of your right hand and take deep breaths with the left nostril. In the pause between inhalation and exhalation, you release the right nostril and close your left nostril with the ring finger of your right hand. Once you finish exhaling fully, you inhale through the same nostril. In the pause between the inhalation and exhalation, you close your right nostril with your thumb while releasing the left nostril.

  1. Ujjayi Pranayama: The beauty of unifying breath and movement is truly majestic. More popularly the term Ujjayi Pranayama is known as ‘Ocean Breath’ or ‘Victorious Breath’. In this Inhale slowly from your nose and exhale from your mouth. When exhaling, produce the sound ‘HHHHHAAAA’ (ocean sound).

Now, try to keep your mouth closed while exhaling. Generate the same sound as before but, this time with your mouth closed. Inhalation and exhalation are both done through the nose. The position of your throat is unchanged and natural. Make sure the sound originates from your throat and not from your nose.

The “ocean sound” is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a “rushing” sound

Kumbhaka : This technique is an advanced level of Pranayama where you have to hold your breath either at the end of each inhalation, exhalation, or both. Do not practice this technique on your own but, only under the supervision of a learned practitioner.

You can also do Kapalabhati, which is most popular in Yoga. Kapāla means skull and Bhati means light. This exercise gets its name from the fact that when practicing the mind fills up with a bright light. This is due to the change in oxygen and energy levels received by the mind. It cleanses your nasal passage, lungs and your entire respiratory system or in short you are strengthening your lungs and stomach muscles.

In this technique, you take passive inhalations followed by forceful exhalations, by contracting your abdominal muscles quickly as you exhale rapidly through your nose. Try to learn this correctly from a certified yoga instructor, It will help you to avoid any drawbacks.

I would like to conclude by saying that you are still breathing, But, if you breath as per the above techniques, you can take your body, mind and soul to the another level of fitness.

 

June 24, 2025 By Palak Mittal 3 Comments

Living well with regular Yoga and good Nutrition

 

preliminary step to weight loss

Yoga is not simply a set of exercises but a lifestyle. When practising yoga, asanas and nutrition go hand in hand to improve your quality of life. Your digestive system, immunity and energy levels are directly linked to the food you intake. If there is a problem with any of these, yoga asanas can help resolve it.

Digestion: Not all food is easy to digest. Instead of popping laxatives and antacids after every meal, change the food you’re eating. Citrus fruits and leafy vegetables that are rich in fibre aid digestion and prevent constipation. Some foods like yoghurt, buttermilk are probiotics that support the growth of gut bacteria and keep your stomach healthy. Also include carminatives or foods that prevent the formation of gas like cumin, ginger and oatmeal.

Yogic Asanas such as the Spinal twist, Apanasana and Paschimottanasana can help smoothen the digestive process.

 

apanasana

Immunity: Eating the right food can help boost your immunity. Citrus fruits are rich sources of vitamin C that directly strengthen the immune system. Herbs like turmeric, ginger and garlic are rich in antioxidants and linked to the prevention of a number of diseases including several types of Cancer. Proteins also help nourish your immune system and hence should not be ignored.

A combination of asanas and yogic breathing techniques can help boost your immunity. Some asanas to try to include Viparita Karani, Bhujangasana, Matsyasana and Adho Mukha Svanasana. These poses help lower stress and boost immunity by pumping rich oxygenated blood to all the parts of the body.

bhujangasana

Energy: The food you eat is turned into glucose to fuel the body and maintain a constant supply of energy. Soy and green leafy vegetables that are rich in iron can effectively boost your energy levels. Fruits like apples, bananas and oranges can also help increase your energy. Yoghurt rich in magnesium does not directly contribute towards the creation of glucose but helps the body release this energy whenever needed.

Yoga asanas help increase blood flow and increase the heart’s capacity to pump blood through the body. A few yoga poses that can boost energy are the camel pose, tree pose and warrior asana.

Relaxation: Sipping on a cup of green tea is a good way to end the day and relax. Other food like honey, milk, celery and oatmeal can also help calm the body and fight off the day’s stress. Apart from being delicious, dark chocolate also releases hormones that ease stress and help relax a person.

image1

Practising yoga breathing techniques like Pranayama can effectively release tension. Supta Baddha Konasana, Viparita Karani and the Supta Matsyendrasana can also help increase energy levels.

We trust that this holistic approach to living well through yoga and good nutrition resonates with you. If you found these insights beneficial and have your own experiences or tips to share, we invite you to do so in the comments section below. For more articles and resources on enhancing your well-being through yoga and nutrition, explore our Healthy Reads. And, if you’re seeking personalised guidance and support on your journey to optimal health, consider 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

October 29, 2024 By Shazia Sadruddin Leave a Comment

How a Healthy Lifestyle Can Reduce Your Stroke Risk: The Importance of Exercise, Diet, and Stress Management

stroke

Imagine waking up one morning and feeling a sudden numbness or weakness on one side of your body. Your speech is slurred, and you have trouble understanding others. These are all classic symptoms of a stroke, a medical emergency that can have devastating consequences.

A stroke occurs when a blood vessel that delivers oxygen and nutrients to the brain is either blocked or ruptured. However, the risk of stroke can be greatly reduced through lifestyle changes. By controlling your blood pressure and embracing healthy habits—such as a balanced diet, regular exercise, and effective stress management—you can significantly lower the chances of stroke, disability, or even death. Let’s explore how these changes can enhance your overall well-being.

Keep Moving: The Importance of Exercise

Physical activity is crucial for preventing strokes. It helps improve blood vessel function and tackles several risk factors directly.

 Why Exercise Matters:

  • Manage Risk Factors: Regular exercise can help control conditions like high blood pressure, high cholesterol, diabetes, and obesity. It also reduces the likelihood of binge drinking and smoking.
  • Boost Heart Health: Both moderate and high-intensity workouts can increase levels of good cholesterol (HDL-C), which is beneficial for your heart.

How to Get Started: Aim for at least 30 minutes of moderate exercise three to five times a week. If you’re short on time, try fitting in 10-minute bursts of activity throughout your day, like during breaks between meetings.

Feed Your Body: The Role of Diet

A healthy diet can help control many stroke risk factors, including high inflammation and diabetes. 

What to Include:

  • Fruits and Vegetables: Aim for 4 to 5 servings a day to support heart health and maintain a healthy weight.
  • Omega-3 Fatty Acids: Include flaxseeds, walnuts, or chia seeds, or eat two to three servings of oily fish weekly, like salmon or herring.
  • Fiber-Rich Whole Grains: These provide essential nutrients and fiber that are good for your heart.

What to Avoid:

  • High Sodium: Too much salt can lead to high blood pressure, increasing stroke risk.
  • No Smoking: Quit smoking and avoid secondhand smoke, which can damage your arteries.
  • Alcohol: It is advisable to limit/avoid alcohol

Discover Your Zen: Managing Stress

Stress is a significant factor that can increase stroke risk, both in the short and long term. The good news is that there are effective ways to manage stress.

Mindfulness Matters: Being present and engaged in your surroundings can enhance your mental well-being and reduce stress.

Breathing Techniques:

Deep Breathing: Find a comfortable position, inhale deeply through your nose, hold for a count of five, and then exhale slowly through your nose. Repeat this 3-5 times to calm your mind.

  • Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, beginning with your toes and gradually moving up to your head. This method can aid in releasing tension and fostering a sense of relaxation.
  • Building a Support System
    Creating a strong network of relationships can provide emotional support and help you manage stress more effectively. Surrounding yourself with friends and family who encourage healthy habits can make a significant difference in your lifestyle choices.

Thus, incorporating regular exercise, a balanced diet, and effective stress management into your daily routine can play a crucial role in reducing the risk of stroke. Even small, consistent changes can lead to significant improvements in your overall health. Make your well-being a priority and don’t hesitate to seek support from those around you. Remember, your health is always worth the effort!

If these tips helped, let us know in the comments! 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.

October 25, 2024 By Parwage Alam 3 Comments

10 Ways To Eliminate Bad Habits & Embrace Good Ones This Diwali

eliminate bad habits this DiwaliIt’s that month of the year when festivities start. We have just finished with Dusshera, an important Hindu festival, and now we are gearing ourselves for the Festival of Lights. Deepawali is celebrated on the occasion of gaining success over the bad (Ravana) and the returning of goodness. Bad Qualities could be the 10 heads of Ravana namely:

  1. Kama vasana (Lust)
  2. Krodha (Anger)
  3. Moha (Attachment)
  4. Lobha (Greed)
  5. Mada (Pride)
  6. Matsara (Jealousy)
  7. Swartha (Selfishness)
  8. Anyaaya (Injustice)
  9. Amanavta (Cruelty)
  10. Ahankara (Ego)

If we can eliminate the above bad qualities within ourselves, then we, in all likelihood, would end up being better human beings. Today, we have modern day demons in our life, which are making it unhealthy and lead us towards a bad and shorter life. This Diwali, let’s get rid of the modern day and olden days demons together!

10 Modern Day Bad Habits We Need To Eliminate This Diwali 

1. Smoking
I do not think I need to explain what smoking is? Smoking is responsible for several diseases, such as cancer, long-term (chronic) respiratory diseases, and heart disease, as well as premature death. You can read how smoking affects your health in the following articles:

  • Smoking is Injurious to health – http://goqii.com/blog/caution-smoking-is-injurious-to-health/
  • Effects of Smoking on your Muscles – http://goqii.com/blog/effects-of-smoking-on-your-muscles/

2. Alcohol and drugs
Today, most of us are used to late night parties-  be it an office party, a birthday party, a marriage anniversary or the likes. One of the most common beverage in parties is ALCOHOL! In any celebration, you’ll find a number of alcoholic beverages that flow like water and we tend to consume them without much thought. This leads to a number of health complications. These complications have been talked about at length in this article on the Effects of Alcohol on your Health.

3. Stress
Stress is one of the most understated evils of our time hiding under the veils of office work, relationships and other everyday affairs. You can name any lifestyle diseases and one of the reasons behind it, in most cases, is stress. Stress can also lead to weight gain! Keeping stress under control will not only help you stay calm and relaxed but also helps you keep your weight under control and lifestyle diseases at bay! So manage your stress well!

4. Unhealthy Eating Habits
We are well aware that we need to form good eating habits to stay healthy but do we really follow them? Its only after we have put on excess weight that we try to manage our diet or follow some sort of diet plan to reduce weight. Instead of doing that, isn’t it better to eat healthy before things go wrong? While you’re forming healthy eating habits, make sure that you are also aware of the habits that are destroying your health and correct them.

5. Laziness
There is no dearth of excuses to avoid exercises and make ourselves lazy. One does not realize that laziness leads us to a sedentary lifestyle and eventually to a shorter life. You don’t even need to do any strenuous exercises or hit the gym daily. Just basic walking, taking the elevator instead of stairs and moving as much as you can will help you stay healthy. The core idea is to keep yourself active and off the couch. If you still think you’re bogged down by chores and do not have time, you can turn your daily chores into workouts!

6. Denial (about our health – physical or mental)
Another dangerous demon is denial. People will go to any extent to not find out about their health. Most are generally ok not getting a health check up done. This can be quite dangerous. Getting regular health check-ups is imperative because many health conditions can be resolved if detected early.

7. Sleep
For a better health, you need sound sleep of about 6 to 8 hours. If you spend the whole night finishing your pending tasks or binge watching a show, then you are certainly walking into a health hazard waiting to happen. There are too many health related irregularities which are caused by lack of sleep. But, if you have a proper sleep, you can get rid of all your issues. If you find it difficult to fall asleep, try these breathing techniques or follow these tips for better sleep.

8. Environment
While celebrating Diwali, we all try to burst crackers that pollute the environment. If you breathe in such an environment, it will only affect your health. After Diwali, the pollution still persists and can affect the heart and brain. People with existing heart or lung diseases such as asthma, chronic obstructive pulmonary disease, congestive heart disease, or ischemic heart disease are at increased risk of admission to hospitals based on the severity of an already existing problem. Given these issues, it would be nice if we use eco friendly ways of celebrating Diwali.

9. Sweets and Immunity
Most sweets contain refined sugar, which directly impacts our immunity. Sweets are quite pleasurable to eat, but eating too many can negatively impact your health. Sweets often lack beneficial nutrients and are full of detrimental ones, including saturated fat, sugars and artificial sugars. Excessive sweet consumption can increase the risk of Diabetes, Crohn’s Disease and lead to tooth decay. Additionally, it can also reduce HDL cholesterol and bone strength. While you might not be able to avoid sweets, eat them in moderation and be smart about it!

10. Unsafe Sex
And the last demon on our list is unsafe sex! We are a nation that’s very uncomfortable talking about sex and this has led to the state where a lot of people are ignorant about safe sex. Unsafe sex can lead to Sexual Transmitted Diseases like HIV/AIDS or unwanted pregnancies. Always remember that you must use a condom. If you don’t have one at that particular time, use other forms of contraceptives, but remember that other forms of contraceptives do not guard against STDs. Prevention is better than cure!

So we hope you take stock of these modern day demons and eliminate bad habits this Diwali! If you need help conquering these demons, you can always find an ally in our team of experts waiting to guide and motivate you to live a healthier lifestyle. You can start by subscribing for Personalised Health Coaching here.

Wish you all a happy, healthy and safe Diwali!

#BeTheForce

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