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5 Breathing Exercises To Relieve Anxiety In An Instant

breathing exercises to relieve anxiety Many individuals experience anxiety, which can have a significant impact on their lives. When feeling anxious, symptoms such as increased heart rate, shallow and rapid breathing, and heightened tension often arise. However, there are effective methods to alleviate anxiety, such as engaging in breathing exercises.

Breathing exercises are straightforward yet potent techniques that enable individuals to regulate their breathing and achieve a state of mental calmness. By directing attention to the breath, it becomes possible to slow down the heart rate, reduce blood pressure, and alleviate muscle tension. Here are a few breathing exercises that can help relieve anxiety.

1. Diaphragmatic Breathing

Also referred to as belly breathing or deep breathing, diaphragmatic breathing involves inhaling deeply into the abdomen. This technique aids in slowing down the breathing process and activating the relaxation response.

To practice diaphragmatic breathing, find a comfortable position by lying down on your back or sitting on a chair with your feet flat on the ground. Then, place one hand on your chest and place the other on your belly. Inhale slowly and deeply through your nostrils, noticing the expansion of your belly as you breathe in. Now, exhale through your mouth slowly while feeling your belly contract. Repeat this exercise for a few minutes, concentrating on your breath and the sensations in your body.

2. Box Breathing

Box breathing, also known as square breathing, involves following a pattern of inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath again for four counts. This technique aids in regulating breathing and calming the mind.

To practice box breathing, assume a comfortable position with a straight back and your feet flat on the ground. Take a gradual breath in through your nostrils, ensuring a slow count to four. Hold your breath for four counts. Next, exhale through the mouth slowly for four counts. Before you inhale again, pause and hold your breath for a count of four. Repeat this exercise for a few minutes. Be sure to focus on your breath and the sensations in your body.

3. Coherent Breathing

The goal of coherent breathing is to slow down the breathing rate to five breaths per minute. This pattern of breathing helps lower heart rate and blood pressure, resulting in a calmer nervous system.

Sit comfortably and inhale through your nose, expanding your belly for a count of five. Without pausing at the top of the inhale, immediately begin exhaling to a count of six. Repeat this sequence at least five times to complete a full-minute cycle. If inhaling or exhaling for this length of time is challenging, start with a three-count and gradually increase.

4. Alternate Nostril Breathing

Also known as Nadi Shodhana in Sanskrit, alternate nostril breathing involves inhaling and exhaling through one nostril at a time to balance the flow of energy. This technique helps quiet the mind and emotions.

To practice Nadi Shodhana, sit upright in a comfortable position with a straight spine. Bring your right hand in front of your face, placing your index and middle fingers between your eyebrows for stability. During the exercise, you will block either the left or right nostril using your thumb and ring finger. Close your eyes and block the right nostril with your thumb. Inhale slowly through the left nostril for a count of four, take a brief pause, and exhale through the right nostril for a count of four. Perform this cycle for a minimum of five repetitions.

5. Victory Breath

Victory breath, also known as Ujjayi Breath, derives its name from the Sanskrit term and is often associated with the soothing sound resembling waves crashing against the shore, hence referred to as ocean breath.

To practice this technique, find a comfortable upright position with a straight spine and hands resting in your lap. Keep your mouth closed and begin by inhaling through your nose for a count of 4, gently constricting the airflow to the back of your throat during the inhale. After reaching the top of the inhale, pause for a second before exhaling. Constrict your throat slightly and exhale slowly to a count of 6. Repeat this exercise for 5-10 repetitions.

In conclusion, breathing exercises provide a simple yet effective means to manage anxiety. Through regular practice, you can develop the ability to regulate your breathing and cultivate a calm mind, ultimately promoting a sense of relaxation and ease. So, take a few moments each day to focus on your breath and embrace the numerous benefits of these powerful techniques.

If this article helped you, let us know in the comments below! Find more articles on breathwork and yoga here. You can also get these techniques and more from a GOQii Coach by subscribing for Personalised Health Coaching here.

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Happy International No Diet Day!

no diet day

Shhh! No, don’t say it. Nooo, don’t even think of it! Today, we will not discuss anything about diet because May 6th every year is celebrated as No Diet Day. Today is the day of challenging the idea of one “right” body type and embracing body diversity.

What is International No Diet Day? 

At the heart of International No Diet Day is the celebration of body acceptance. In a society that runs around appearance and size, this day helps to refocus on what is the real essence of life – a healthy lifestyle and self-love.

Mary Evans, a British feminist started this in 1992 after battling body shaming, anorexia and bullying for years. She encouraged fellow women to join her and wear “Ditch the Diet” stickers and fully embrace their bodies for a day. After that, May 6th participants wear blue ribbons, put away the scales and completely enjoy the way they are.

Bodies are beautiful irrespective of shapes and sizes – this is what we need to accept. For far too long, health has been associated with unrealistic body types and unhealthy, dangerous FAD diets. No Diet Day is the day when we incorporate the promotion of a healthy lifestyle for all body types.

How Do You Celebrate No Diet Day? 

  • Recognize that your body is completely beautiful as it is and reduce your push towards shedding weight to make it look a certain way. Everybody is unique. 
  • Stress-free about your final outcome and more about how you can stay active and keep your body healthy.
  • Rapid reduction of weight or emphasizing on unrealistic body types is a way of causing yourself harm instead of getting healthy.
  • So today eat what you love, eat what you have always loved from childhood but were staying away from it because of diet or thinking about calories. Remember to keep it in moderation though. Avoid binging. 
  • Cook yourself with your favourite foods! 
  • You will be surprised how liberating it feels to not judge yourself by a number, so push your weighing scales away. And just enjoy your being.
  • Also learn about various eating disorders the youth suffer from which are detrimental and encourage people for self-love.
  • Look at the positive side about your body instead of focusing on the negative aspects. Think about everything you like in yourself.
  • Take this day to be kind with your body, take a long bath or just dance all your worries out.

And lastly, be proud of who you are and not ashamed of how someone else sees you. 

We hope this article helps you enjoy your No Diet Day! For more exciting topics and information, check out Healthy Reads. You can also begin your Health Story with GOQii by subscribing for Personalised Health Coaching here. 

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All You Need to Know About Asthma

World Asthma Day

Asthma is a chronic disease that affects the airways that transport air to and from the lungs. Asthma is a condition in which your airways narrow and swells and produce extra mucus. This can make breathing difficult and trigger coughing, wheezing and shortness of breath. Asthma can’t be cured, but its symptoms can be controlled.

Types of Asthma

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

  1. Extrinsic: This type is associated with and triggered by allergens. Sometimes known as allergic asthma, it is more common and typically develops in childhood. Your immune system reacts to what would normally be a harmless substance by increasing antibodies, increasing mucous and thereby, making airways narrow and inflamed. It can be associated with
    • Pollens
    • Dust mites
    • Pet dander
    • Certain foods like Nuts
  2. Intrinsic Asthma: This is a non-allergic, non-seasonal form. Usually, it first occurs during adulthood. Intrinsic asthma represents a small amount of all cases. It usually develops after the age of 30 and is not typically associated with allergies. Intrinsic asthma can be difficult to treat and symptoms are often chronic and year-round. Substances irritate the airways. It is associated with:
    • Chemicals such as cleaning products, aerosols, air fresheners
    • Exercise-induced
    • Environmental pollution or cigarette smoke
    • Extremes of cold or very hot weather
    • Emotional extremes – such as laughing, stress

What Causes Asthma? 

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

  • Genetics: It is widely accepted that asthma is a disease that can be inherited. If there’s asthma, eczema, hay fever or other allergies in family, it makes asthma more likely.
  • Persons with allergies can develop asthma. A strong link exists between allergies and asthma.
  • Smoking increases the risk of developing asthma. It has a part to play in adult-onset asthma. Smoking during pregnancy or passive smoking may also increase the risk of developing asthma in children.
  • Exposure to triggers at work: Sometimes asthma triggers present at the workplace which is a reason for causing asthma.
  • Female hormones: Hormones can play a part in triggering late onset asthma and some women first develop asthma during or after the menopause.
  • Pollution plays a part in causing asthma. Environmental pollution, including traffic fumes and chemicals from power plants, can make asthma symptoms worse and may play a part in causing asthma.
  • Childhood Development: The early months and years of a child’s life are critical times during which a baby can develop or become susceptible to developing asthma. The abnormal development and growth of the lungs can increase a person’s risk for developing asthma.

Asthma Triggers

Exposure to various irritants and substances that trigger allergies (allergens), can trigger signs and symptoms of asthma:

  • Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste
  • Strong emotions and stress
  • Respiratory infections, such as the common cold
  • Physical activity (exercise-induced asthma)
  • Cold air
  • Certain medications, including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve)
  • Sulfites and preservatives added to some types of foods and beverages, including shrimp, dried fruit, processed potatoes, beer and wine
  • Air pollutants and irritants, such as smoke

What Are The Risk Factors Involved?

  • Having a family history with asthma
  • Exposure to occupational triggers, such as chemicals used in farming, hairdressing and manufacturing
  • Having another allergic condition, such as atopic dermatitis or allergic rhinitis (hay fever)
  • Being overweight
  • Exposure to exhaust fumes or other types of pollution
  • Being a smoker
  • Exposure to secondhand smoke

Symptoms Of Asthma

The classic signs and symptoms of asthma are shortness of breath, cough (often worse at night), and wheezing (high-pitched whistling sound produced by turbulent airflow through narrow airways, typically with exhalation). Many patients also report chest tightness. It is important to note that these symptoms are episodic, and individuals with asthma can go long periods of time without any symptoms.

It’s not necessary that every person with asthma shows all of these symptoms. For instance, some people may have disturbed sleep at night due to excessive coughing, while others may experience breathlessness while exercising.

Can It Be Prevented? 

Avoidance of triggers is a key component of improving control and preventing attacks of Asthma. It’s vital to learn to identify your asthma triggers and take steps to avoid them. If you have allergies and asthma, it’s important to minimize your exposure to allergens (substances to which you are allergic). Minimize exposure to all sources of smoke, including tobacco, incense, candles, fires, and fireworks.

Avoid close contact with people who have a cold or the flu, because your asthma symptoms may worsen if you catch the infection from them. Early pet exposure may be useful. Coping with stress can help prevent and control your asthma. Meditation helps a person reduce stress.

Exercise is beneficial in people with stable asthma. Yoga could provide small improvements in quality of life and symptoms in people with asthma. With proper management and prevention of asthma you can minimize your symptoms and enjoy a better quality of life.

If this article helped you, let us know in the comments below! You can find more informative articles here or you can speak directly to a GOQii Coach by subscribing for Personalised Health Coaching here.

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Top Meat Substitutes And Their Importance

meat substitute

Meat consumption has primarily been linked to Western diet and recently, it’s been a trend in people who want to build muscles. No doubt, Meat is an excellent source of high-quality protein, various vitamins and minerals such as vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.

However, a large number of studies have linked meat consumption to higher risk of cardiovascular disease, heart disease, stroke and some forms of cancer, Type 2 diabetes, also known as “Non-Communicable Diseases (NCDs)”. That is because, Meat is high in saturated fat, which can lead to above-mentioned lifestyle diseases. Thus, health awareness and other factors such as animal disease, natural resources depletion, green-house gas emission and other environmental concerns has led to the shift to low fat and low calorie plant foods and has increased importance of meat substitutes in the current scenario.

Plant based foods are associated with lowered risks for several  kinds of cancers, lowered incidence of hypercholesterolemia, cardiovascular diseases and are known to enhance the immune system as well. Only limiting factor here can be the low quality proteins, but that too can be easily overcome by including diverse plant protein sources to get all the essential amino acids.

Plant-based Meat Substitutes

Here are some of the best meat substitutes that can be a part of a healthy and wholesome diet.

1. Tofu

It is also called Bean Curd, is a  Soy food product made from soybean or soya bean. It is one of the best meat substitutes because

  • It offers a complete protein profile
  • It has heat-stable storage protein. Hence, it is good for high temperature cooking
  • Bioavailability of soy protein is equivalent to meat and eggs
  • They are low in fat in comparison to animal based food especially saturated fat, and have zero cholesterol
  • Rich in many bioactive compounds such as isoflavones, peptides, flavonoids and vitamins, which have a protective effect against free radicals in the body

Using firm tofu and Crumbling, stir-fry it until brown and crispy. This makes it taste extremely similar to ground chicken or pork. It can be stir-fried with veggies like broccoli, bell pepper, Zucchini to make salads or its sautéed cubes can be added in soups, or used in sandwiches with lettuce and tomato slices or made into Tikka masala or Tofu-Chilli, etc.

2. Beans and Legumes

They are an ideal choice for a filling and fiber-rich meal. They have protein content which is at par with some animal foods, as per the Nutritive Value of Indian Foods. Raw beans/legumes can provide a whopping 18-37 gm of protein per 100 grams with additional advantage of fiber, low fat, no cholesterol and plenty of vitamins and minerals.

Few options include: 

  • Chickpeas have beneficial nutrient composition with high fibre which makes it more filling. They not only provide protein but also provide a substantial portion of iron, folate, potassium, and have a calcium content equivalent to milk. Using it as coarsely ground gives it a texture of minced beef. It can be used to make Hummus which is used as a dip for vegetable sticks,  baked falafel, which can serve as a meat-free patty in tacos or burgers or pancakes from chickpea flour with veggies to make a complete meal.
  • Boiled and minced Black beans can replace beans for ground beef in tacos and other similar dishes. The dark colour of the bean makes it a fantastic source of antioxidants and anthocyanins. It can be made into vegetables or fillings for sandwiches.
  • Lentils have one of the highest levels of protein by weight of all the pulses and less than 1% fat, providing them a nutritional edge to thicken meat-free curries and soups.
  • Cooked green peas are another protein-rich option, almost the same as a cup of milk. It can be served as a side dish, made into patties, cooked with veggies, stirred into soup or macaroni and cheese or blended with olive oil, parmesan cheese and toasted pine nuts to make a delicious pesto sauce.

3. Nuts & Seeds

Nuts and seeds are another good substitute for meats, fish and eggs as they are protein-dense, especially Hemp seeds which have complete proteins, good fiber, vitamin E, vitamin B2, niacin, folate, and essential minerals such as zinc, iron, calcium, magnesium, phosphorus, potassium, copper, and selenium and healthy essential fats

Only downside here is the relatively higher calories which calls for controlled portions. Here’s how you can use them: 

  • Hemp seeds, chia seeds and flax seeds can be toasted and sprinkled over salad to give a crunch.
  • Stir them into buttermilk/yogurt and oatmeal or blend them into smoothies.
  • Sunflower, sesame and melon seeds can be added to muffins, salads, stir fries or in the case of sunflower seeds, can be eaten on their own. 
  • Toasted nuts can be made into energy bars.
  • Plain nuts and nut butters can be eaten without hydrogenated oils or lots of added sugar, example, Almond butter and peanut butter.
  • Almond milk or hemp milk are also good options for consumption.

A study by Harvard School of Public Health (HSPH) has revealed that replacing one serving of red meat with one serving of nuts reduces mortality risk by 19%. Believe it or not, tennis legends Venus and Serena Williams follow a healthy, balanced raw vegan diet during the tennis season. That’s right, both raw and vegan.

If this article helped you, let us know in the comments below. You can read more articles on nutrition here or just speak to a GOQii Coach directly by subscribing for Personalised Health Coaching here.  

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