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September 6, 2024 By Anushree Ashtekar Leave a Comment

Why Reading Would Make An Awesome Hobby

reading-book“Books are the quietest and most constant of friends; they are the most accessible and wisest of counselors, and the most patient of teachers.” ― Charles William Eliot

This quote rings true for many book lovers. Reading has always been one of my greatest passions. I can do without TV and my phone, but not without my books. I even have a small library of my own and always keep a book or two by my bedside. Adopting the habit of reading has enriched my life in numerous ways. I highly recommend reading as a hobby to everyone. But what makes it so special? Let’s take a look:

  • Treasure of knowledge: You can lose material possessions, but never the knowledge you gain. Books provide a wealth of information that you can apply in your daily life to tackle various challenges. This knowledge can be shared and spread, creating a chain reaction of learning.
  • Improved vocabulary: Articulating knowledge effectively is essential, and reading exposes you to a vast range of words. As you develop the habit of reading, your daily vocabulary expands. A strong vocabulary boosts self-confidence and can enhance your professional prospects. Reading also offers exposure to non-native languages, broadening your linguistic skills.
  • Enhanced writing skills: Exposure to a wide variety of words and writing styles makes writing easier. By reading the works of various authors, you can refine your own writing skills.
  • Improved memory: It’s a well-known fact that if you don’t use your memory, you lose it. Reading requires you to remember characters, storylines, and events in chronological order, which exercises your brain. Creating new memories forges new brain pathways and strengthens existing ones, aiding in short-term memory recall and stabilizing your mood.
  • Reduced risk of Alzheimer’s and Dementia: Reading is a stimulating activity for the brain cells. Research shows that people who engage in activities like reading are less likely to develop Alzheimer’s disease or dementia compared to those who don’t. So, keep your brain active by reading regularly.
  • Improved concentration and focus: Reading demands sustained focus, which helps improve concentration. Unlike multitasking with digital information, reading a book engrosses you completely, teaching you to focus on one task at a time.
  • Enhanced analytical thinking: Books often present complex situations that require analysis. This helps improve your analytical skills, allowing you to think critically, consider facts, form opinions, and solve problems.
  • Deepens fundamental understanding: Reading about a subject can provide a deeper understanding than formal education sometimes can. Unlike classroom learning, reading allows you to learn at your own pace.
  • Reduces stress and promotes tranquility: Many avid readers unwind at the end of a long day by curling up with a good book. Reading is a great stress buster. Turn off the TV and other electronic devices, and pick up a book. Reading can also promote inner peace, lower blood pressure, and improve the mood of those with mild mental health issues.
  • Affordable or free entertainment: Books are an inexpensive form of entertainment. While some books can be pricey, local libraries and online resources offer access to a wide variety of genres for free or at a lower cost. E-books are also a convenient option for avid readers.

So, pick up a book and dive into the world of reading. As Sherman Alexie wisely said, “If one reads enough books, one has a fighting chance. Or better, one’s chances of survival increase with each book one reads.”

If this article resonated with you, share your thoughts in the comments below! You can also get personalized guidance on building healthy habits by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

August 14, 2024 By Vandana Juneja Leave a Comment

Calming Your Mind: Breathing Techniques for ADHD

breathing exercises to relieve anxietyMany individuals with ADHD also contend with anxiety, which can profoundly impact their everyday activities. Anxiety symptoms often include an elevated heart rate, rapid breathing, and increased muscle tension. However, there are straightforward and effective methods to mitigate these effects, such as breathing exercises, which can be particularly beneficial for those with ADHD.

Breathing exercises are simple techniques that involve focusing on your breath to slow your heart rate, lower blood pressure, and relax muscle tension. Here, I’ll outline some easy breathing exercises designed to help manage anxiety effectively.

  1. Diaphragmatic Breathing

This is also called belly breathing, this technique involves deep breathing into the abdomen to slow down your breathing and promote relaxation.

How to Do It:

  • Find a Comfortable Position: Lie on your back or sit on a chair with your feet flat on the floor.
  • Place Your Hands: Put one hand on your chest and the other on your belly.
  • Inhale Deeply: Breathe in slowly through your nose, feeling your belly rise.
  • Exhale Slowly: Breathe out through your mouth, feeling your belly fall.
  • Repeat: Do this for a few minutes, focusing on your breath and how your body moves.

This exercise helps to calm your mind and reduce anxiety by promoting deeper, slower breathing.

  1. Box Breathing

Box breathing, or square breathing, uses a rhythmic pattern to help regulate breathing and calm the mind.

How to Do It:

  • Get Comfortable: Sit with your back straight and feet on the ground.
  • Inhale for 4 Counts: Breathe in through your nose for a count of four.
  • Hold for 4 Counts: Hold your breath for another four counts.
  • Exhale for 4 Counts: Breathe out through your mouth for four counts.
  • Hold for 4 Counts: Pause and hold your breath for four counts before starting again.
  • Repeat: Continue this pattern for a few minutes.

Box breathing helps slow down your breathing and can be particularly effective for reducing anxiety and improving focus.

  1. Coherent Breathing

Coherent breathing aims to slow your breathing to a calm and steady rhythm, helping you feel more relaxed.

How to Do It:

  • Sit Comfortably: Sit with your back straight and shoulders relaxed.
  • Inhale for 5 Counts: Breathe in through your nose for five seconds.
  • Exhale for 6 Counts: Without pausing, exhale for six seconds.
  • Repeat: Continue this pattern for at least five minutes.

Start with shorter counts if five seconds feels too long, and gradually build up. This exercise helps lower your heart rate and reduces anxiety.

  1. Alternate Nostril Breathing

Alternate nostril breathing balances the flow of energy and helps quiet the mind.

How to Do It:

  • Sit Upright: Find a comfortable position with your spine straight.
  • Use Your Right Hand: Place your index and middle fingers between your eyebrows.
  • Close Your Right Nostril: Use your thumb to close your right nostril.
  • Inhale Through Left Nostril: Breathe in slowly for four counts through your left nostril.
  • Switch and Exhale: Close your left nostril with your ring finger and exhale through your right nostril for four counts.
  • Repeat: Continue for at least five cycles.

This technique helps calm the mind and can be a useful tool for managing anxiety and improving focus.

  1. Victory Breath (Ujjayi Breath)

Victory breath, also known as ocean breath, creates a soothing sound and helps calm the mind.

How to Do It:

  • Find a Comfortable Position: Sit with your spine straight and hands in your lap.
  • Close Your Mouth: Inhale through your nose for four counts, slightly constricting your throat to create a soft sound.
  • Pause: Hold the breath for a second at the top of the inhale.
  • Exhale Slowly: Exhale through your nose for six counts, maintaining the gentle constriction in your throat.
  • Repeat: Perform this for 5-10 repetitions.

The ocean-like sound can be very soothing, helping to reduce anxiety and promote a sense of calm.

Breathing exercises offer a simple yet powerful way to manage anxiety, particularly for those with ADHD. By focusing on your breath and practicing these techniques regularly, you can cultivate a calm mind and enjoy greater relaxation and well-being. Set aside a few minutes each day to practice these exercises and experience the many benefits they offer.

If you found these breathing techniques for managing ADHD helpful, let us know in the comments below!

#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.

May 4, 2024 By Trupti Hingad 44 Comments

Body Massage: A luxurious way to healthy life

body massage

After a strenuous, hectic week at work, do you feel the need to relax your body and mind on weekends? There are various options to relax like you sleep for more hours, you take a hot shower after a hectic day, Meditation, and many more, but nothing is as comfortable as lying on a massage table.

Yes! The conversation between your skin and therapist fingers is the most important discussion you can ever have.

Let me start with explaining what is body massage and why you should take it?

Body massage is a process of massaging the body by using hands, fingers, knees, elbows, forearm, feet or any massage device. It is generally working on the body with pressure by using structured or unstructured motion.

The word comes from the French massage “friction of kneading”, or from the Arabic word – massage meaning “to touch, feel”

In today’s fast-paced life, physical and mental stress leads to a fatigued body. A masseur or a massage therapist has the art of massaging away the pain, stress, fatigue and tension from the body. Massage involves the rubbing and manipulating of muscles, tendons, skin and ligaments. Massaging rubs away fatigue and stress. It improves blood circulation. It creates a pleasant sensation on the skin and works on the soft tissue like muscles, tendons and ligaments hence improves muscle tone. Its benefits reach the deeper layers of muscle and even the internal organs. It relaxes muscle spasm and relieves tension. It helps to eliminate waste and toxins from the body.

There are various types of massage available on the market now. I am listing few of them.

1. Reflexology: is a special type of massage which includes the application of pressure to the feet and hands with specific movements and pressure. Oil or creams are not used in this technique. The pressure applied in these areas stimulates the effective functioning of those organs.

2. Active Release Technique: ART is used as a treatment for various conditions like pains caused by overuse of muscles. When muscles are subjected to tear, pull or undergo injury, they produce a tough and dense scar tissue at the site. So, this technique helps.

3. Acupressure: This was originated in China. In this, physical pressure is applied to the acupressure points with hand, elbow, palm, wrist, knees or using machines. Acupressure technique of body massage is believed to restore the balance of energies throughout the body.

4. Swedish Massage: This technique involves five styles of strokes, namely sliding, kneading, rhythmic tapping, friction and vibration or shaking. It helps in alleviating pain and joint stiffness.

5. Aromatherapy Massage: It is one of the most common types of massage. It is a body massage using highly effective essential oils and essential oil blends mixed with a carrier oil to massage the body.

6. Balinese Massage: This type of massage adopts gentle skin folding, kneading, stroking. It improves the flow of blood, oxygen and energy throughout the body.

7. Craniosacral Therapy: The technique involves applying gentle strokes and touches to the skull, face, spine and pelvis. This regulates the flow of cerebrospinal fluid.

8. Stone Massage: Using stones that may be cold or hot to apply pressure and heat to the body. The stones may be heated with water, oil and are usually Basalt stones or lava rocks that are smooth and polished.

9. Lymphatic Drainage: This is a type of gentle massage that facilitates the natural production and drainage of the lymph.

10. Thai Massage: It involves deep, full body massage that progresses from feet towards upper body and concentrates on stroking the energy lines of the body. It is effective in managing musculoskeletal pain and fatigue, improves flexibility and movement of joints and improves blood flow in the body.  A very popular form of massage now, mostly in metros.

BENEFITS OF BODY MASSAGE:

Everyday stress is unavoidable in today’s fast-paced world. Tension headaches, tightness in your shoulders, stomachaches and assorted pains are signs of built-up stress. This is a case where you don’t need to do anything other than relaxing and feel your body ease a sigh of relief. The confident hands of an expert massage therapist help melt all that stress and tension like sun bringing energy to each part of your body.

Regular massage improves blood circulation: The manipulation of the soft tissues and the chemicals and hormones relaxed during massage also improve the blood flow to the body.

It keeps skin rejuvenating– A full body massage helps remove dead skin cells over the entire body for improved skin tone. The stimulated blood flow benefits the appearance and health of the skin. Massage can also encourage tissue regeneration, which may help reduce the appearance of scars and stretch marks

It loosens your stiff muscles, reduces cramps,  reduces back pain, Gives pain relief post-surgery, releases good hormones into the body and reduce the migrane issues.

For Medical conditions like tennis elbow, fibromyalgia, obesity, sleep disorders, frozen shoulder, sciatica, carpal tunnel syndrome massage therapy have shown good results.

Some tips to follow while you go for body massage:

Drink enough water for an hour before the massage session to help remove the toxins easily. Drink enough water post massage too

Breathe deeply when the stroke is painful.

Stay calm and do not encourage any thoughts in your mind during a massage session. Just enjoy and feel it.

NOTE: Consult a physician before having a massage if you have medical conditions, such as cancer, fractures, blood clots, rheumatoid arthritis, osteoporosis or if you are pregnant.

So, get to a Spa and relax the Mind, Renew the Body and Revive the Soul.

#BeTheForce

April 10, 2024 By Dr Kumud S Wangnue 5 Comments

Hobbies: Your Stress-Relief Allies

Why are we stressed?

In this competitive world, there is lots of work and also lots of pressure of all sorts and from all sides. Given this backdrop, one is stressed not only physically, but also mentally.

We are constantly in the race to compete with one another and working hard to get the best in any given situation for ourselves and our families. These days there’s a huge percentage of youth suffering from depression, hypertension, diabetes or even hormonal disorders.

Research has proved how spending just a few minutes with ourselves during the day or over the weekend can help us de-stress ourselves. That’s not all, involving ourselves in a hobby can enhance our efficiency as hobbies give us relief from our monotonous routine. These help in reducing stress hormone Cortisol, which also plays a role ranging from fat accumulation to hormonal imbalance.

What about reviving an old childhood hobby or getting to learn something new? Remember, age is no consideration to make a new beginning. Here are a few hobbies which one may like to take up to relieve stress.

Art/Craft: This makes you get creative and learn different forms from Pottery to Quilling/Painting and Sketching. Spend some time with your sketch book at the end of the day. Join a class over the weekend and get creative skills to relieve your stress.

Music/Playing an instrument: These can really help us improve Neuroplasticity, that is brain can process new information in a better way. A weekend or evening class can boost these skills. Form a group of friends who can join together and remain motivated to learn something new.

Sports/Dance: Whatever you choose, will always make you feel motivated and bring some activity into your life. Dance can boost happy hormones and help in forgetting the day/week long pressures at work.

Gardening/Bird watching/Connecting with Nature: Nature in itself is so healing for the mind, body and soul. Birds, flowers and plants help us feel that we are blessed by Mother Nature. Feeling gratitude and relaxed in watching some birds fly can make the stress fly away. Spending some time over the weekend potting some plants can be really rejuvenating. Can plant some micro greens for daily salads too.

Photography: Digital technology has made cameras within everybody’s reach. Even with mobile phones, we can take pictures anywhere at any time. This will not only relieve our stress but would also make ourselves more sensitive to our surroundings.

Mind/Board Games: Chess, Sudoku, Scrabble can help us improve mental faculties and can make a positive impact on the process of ageing. It will not only prevent Alzheimer’s disease but also anxiety and help improve fine motor skills.

Therefore, doing something creative, which we really enjoy, to break the monotonous routine will make us have a healthy mind in a healthy body.

Let’s spend some time early morning in the kitchen garden or balcony to take care of the plants. Take out the camera for an evening outing with friends or family. Or play some music or at least an indoor game on a weekend or after office hours and be happy.

While you conclude reading this blog, make up your mind to make a new beginning with some hobby to relieve yourself from stress and add some joy to your life.

#BeTheForce 

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