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June 6, 2023 By Sunita Arora 3 Comments

Deep Breathing Techniques to Help You Beat Stress

deep breathing

Picture this: You’re sitting at your desk, tackling mountains of paperwork and crunching numbers on Excel like a keyboard wizard. Just when you thought you had it all under control, bam! You’re summoned to a meeting and bombarded with even more projects. Your desk is now drowning in a sea of paperwork, and you find yourself juggling tasks like a stressed-out circus performer. Deadlines loom ominously, and stress levels skyrocket. It’s like being trapped in a never-ending desk nightmare. Yikes! But fear not, for there is a simple solution to vanquish stress in this chaotic scenario: Deep Breathing!

Deep breathing is the secret weapon you’ve been searching for, and it doesn’t require any fancy equipment or a specific time and place. It’s a stress-busting technique that works wonders! When you take a moment to breathe deeply, your brain sends signals to your body, coaxing it to relax. By incorporating deep breathing into your routine, you can reap all the incredible benefits it has to offer.

What Are These Magical Benefits?

  • Zen-like Calm: Deep breathing has the power to soothe your mind and nervous system. You can literally feel the stress melt away!
  • Oxygen Boost: Ah, sweet oxygen! Deep breathing helps you take in more of this life-giving gas, nourishing your body and brain.
  • Heart Party: Your heart deserves some love, and deep breathing delivers. It lowers your heart rate, respiratory rates, and blood pressure, giving your ticker a much-needed break.
  • Sleepy Time: Need to catch some Z’s? Deep breathing is your go-to sandman. It helps you drift off to dreamland, soothes your muscles, and even speeds up your meditation mojo.
  • Stress Ninja: When tension strikes during exams, interviews, or dreaded deadlines, deep breathing comes to the rescue. Consider it your trusty stress-busting sidekick.
  • Energy Flow: Deep breathing helps clean and rejuvenate your body’s energy channels, like a refreshing spa day for your inner chi. It keeps your heating and cooling cycles in check, so you can stay balanced and invigorated.
  • Breath of Fresh Air: Say goodbye to shortness of breath! Deep breathing prevents pesky air from getting trapped in your lungs, making you feel refreshed, centered, and ready to take on the world.

Now that you’re armed with this knowledge, let’s dive into two simple yet effective deep breathing exercises.

1. Simple Abdominal Breathing Exercise

Feeling anxious? No problem! Try this relaxation technique that you can perform anywhere, anytime – standing, sitting, or lying down.

To practice this technique, you need to:

  • Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise slightly.
  • Exhale slowly through your mouth. As you blow the air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
  • Repeat this breathing exercise for several minutes.

Begin with just 5 minutes. If you feel 5 minutes are too long, you can start with just 2 minutes. Increase the time when you begin finding it easier and comfortable. You can practice this multiple times a day.

2. Equal Breathing

Now, let’s take deep breathing to the next level with some equal breathing magic. This technique focuses on inhales and exhales of the same duration, usually between 3 and 5 counts. Once you’ve mastered it, you can do it during yoga, or even while conquering your daily activities.

To practice this technique:

  • Take a comfortable seated position and breathe in and out through your nose only.
  • Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
  • You can take a slight pause after each inhale and exhale if you feel comfortable (normal breathing involves a natural pause).
  • Continue practicing this breathing technique for at least 5 minutes and you can increase the duration up to 10-15 minutes.

So there you have it! Deep breathing is your ticket to a calmer, more relaxed you. Remember, stress may try to trap you at your desk, but with these breathing exercises in your arsenal, you’ll be the master of stress, deadlines, and paperwork mayhem. Take a deep breath and let the relaxation flow through your veins like a cool breeze on a sunny day. You’ve got this!

If this article helped you, let us know your thoughts in the comments below. You can find more articles and techniques to beat stress here. You can also reach out to a GOQii Coach for expert guidance by subscribing to Personalised Health Coaching here.

#BeTheForce  

May 25, 2023 By Vandana Juneja Leave a Comment

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.

#BeTheForce 

April 11, 2023 By GOQii 221 Comments

Important Exercises & Yoga Poses To Be Done During Pregnancy

yoga during pregnancyIn one of my articles, we got to know how beneficial it is to follow yoga during pregnancy. In this article, I will tell you which prenatal yoga poses should be done to get fit during pregnancy and a good post-delivery recovery. Let’s dive right into it!

Exercises & Yoga Poses To Do During Pregnancy

Before you begin, start with breathing. Close your eyes and breath in through the nose and breath out through the mouth continue for 3-5 minutes.

  1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
  2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
  3. As you breathe in and out, feel your hand over the diaphragm move out and in.

1. Cat and Camel

cat and camel

  1. Begin on your hands and knees, knees under hips, hands under shoulders
  2. Round your back up towards the ceiling, drop your head slightly, tuck in your buttocks
  3. Come back to neutral position
  4. Let your belly lower towards the floor, creating an arch in your back
  5. Keep your head up slightly, with your eyes looking straight ahead
  6. Alternate between poses

Make it easier: For painful knees, fold a towel or blanket under the knees. For painful wrists, place fists instead of palms on the floor.

2. Butterfly Pose

butterfly pose yoga during pregnancy

  • Keep the spinal chord and the neck straight
  • Breathe natural and easy
  • Bend both the knees
  • Bring the soles of the feet together and place them up to the crotch area
  • Grasp both the paws with your hands firmly
  • Do not allow the heel to be raised
  • Keep the torso above waist including keeping the neck straight
  • Place the elbows on the thighs
  • Inhale deep and press both the thighs downward with the elbows effortlessly
  • Remove your hands from thighs and try to raise the knees without any support; exhale breath

3. Kegel’s Exercises

It is done to tone up pelvic floor muscle. It can be done in any position sitting standing and lying down – whatever’s comfortable for you. Contract your pelvic floor muscles as you would to stop urine flow for 5 seconds and then relax the muscles for 3 seconds. This muscle fatigues quickly, so do only 5-10 repetitions at a time. Do not hold your breath and breathe normally while doing this. Repeat a set of 10 at least twice a day.

4. Goddess Pose

goddess pose pregnancy

  • Step your right foot a stride length towards the back of your mat. Turn your toes out and your heels in, so your feet land on a 45-degree angle
  • Bend your knees deeply out the sides and sink your hips down to the height of your knees
  • Bring your arms out to shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here
  • Engage your core muscles and draw your tailbone in the direction of the floor. Do not hunch forward with your shoulders; keep your spine long and your muscles engaged
  • Stay here for 30 seconds to one minute

5. Warrior Pose

warrior pose yoga during pregnancy

  • Stand with both your feet roughly three feet apart
  • Place the right foot in front of the left foot
  • Hold your arms out to the side with your palms down and arms extended and straight
  • Turn your left foot out to the side and your right foot in
  • Lunge forward gently, bending your left knee as you keep your right leg straight
  • Hold the pose as your legs stretch
  • Return to the original position then switches legs.

6. Walking

Walking is a great way to become physically fit. If you have not been a fit person, then start with slow walks that are less strenuous to the body. Expecting women can start with slow walks for a cardiovascular workout. Walking for a few minutes every day is safe and easy. 30 minutes of walking, three days a week is a good routine. For best results, club it with 30 minutes of your favorite exercise.

If this article helped you, let us know your thoughts in the comments below. You can find more articles on women’s care here. To keep a track of your pregnancy, you can also download the GOQii App and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for personalized coaching here.

#BeTheForce 

March 3, 2023 By Saba Mirza 4 Comments

5 Yoga Asanas to Strengthen the Back

strengthen the backIf long working hours involving a lot of sitting time, incorrect posture and less exposure to sunlight sound similar to you, we’re sure you’ve at some point experienced back pain. Not just at work but traveling also takes a toll on your back muscles. You’ll be surprised to know that back injuries, simple back stiffness and back pain are quite prevalent even among the youth today. The only remedy here is to strengthen the back muscles!

Why Do You Need a Strong Back?

The back muscles are the backbone of the body. They help you maintain correct posture, improve balance and avoid injuries. If your back muscles aren’t strong enough, it can cause stiffness, minor aches and pains which can become problematic in the future, cramps, etc.

The most basic thing you can do to strengthen your back is to avoid long sitting hours, improve your calcium and Vitamin D intake. Improving flexibility is also crucial to prevent stiffness. When it comes to building flexibility and strength, nothing can beat yoga! Let’s look at a few asanas which are very effective in easing your back pain problems.

Asanas to Strengthen the Back

1. Tadasana (Mountain Pose):

strengthen the backTadasana is a basic asana for various standing yoga poses! It is excellent for improving posture, maintaining the curvature of your back and strengthening the hips and thigh muscles.

  1. Stand straight and keep a small gap between your feet
  2. Keep your hands straight on the sides, stretching the wrist and fingers
  3. Elongate and stretch your back, widen your collar bone and straighten your shoulder blade, relaxing them down the back
  4. Stand on your toes while stretching the knees, thighs and hip muscles without tightening the belly muscles.
  5. Stay in this pose for 20-30 seconds breathing easily.

 2. Virabhadrasana (Warrior Pose):

VirbhadrasanaWidely known as the warrior pose, Virabhadrasana strengthens the knees, thigh muscles, opens the hips and chest as well as stretches the back and leg muscles.

  1. Stand in Tadasana pose and keep your feet around 4 feet apart
  2. Turn your left foot out by 90 degrees and left foot in by 15 degrees
  3. Bring both the hands above the head, join your palms and keep your eyes up at the thumbs
  4. Rotate your torso to the left, bend the knees while keeping them above the ankle (avoid bending more than that). Exhale.
  5. Stand in this posture for around 30 seconds.
  6. Straighten the knee while you inhale and bring your hand down
  7. Exhale and come back to the Tadasana pose.

 3. Trikonasana (Triangle Pose):

trikonasanaAs the name suggests, it’s a triangle posture which stretches the spine, opens up the chest and shoulder as well as reduces tension on the hip and thigh muscles. It helps in improving physical and mental equilibrium.

  1. Stand in Tadasana pose and separate the feet wide apart, around four feet from each other
  2. Turn your right foot out 90 degrees and left foot in by 15 degrees. Now align the center of your right heel with the center of your arch of the left foot
  3. Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards the floor. Keep both arms in a straight line
  4. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the top of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
  5. Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
  6. Stretch maximum and be steady. Keep taking in long, deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
  7. As you inhale, come up, bring your arms down to your sides, and straighten your feet.
  8. Repeat the same on the other side.

 4. Matsyendrasana (Lord of the Fishes Pose):

lord of the fish poseOne of the best asanas to improve spinal health. It provides excellent compression and extension to the nerves and muscles supporting the back, increases elasticity of the spine, tones the spinal nerves and reduces the stiffness in the spinal muscles.

  1. Sit on the floor with legs straight in front of you. Keep the back erect
  2. Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight)
  3. Take the right leg over the left knee
  4. Place the left hand on the right knee and the right hand behind you.
  5. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
  6. Keep the spine erect.
  7. Hold and continue with gentle long breaths in and out
  8. Breathing out, release the right hand first (the hand behind you), release the waist, then the chest
  9. Release the neck and repeat on the other side
  10. Breathing out, come back to the front and relax

 5. Salabhasana (Locust Pose or Grasshopper Pose)

Salabhasana prepares beginners for a deeper backbend, strengthening the muscles of the entire torso from the nape of the neck, spine, chest, and legs to the back of the heels. It is a part of Hatha Yoga which stimulates the functioning of abdominal organs and relieves stress.

  1. Lie on your belly with your arms along the torso, palms up, forehead resting on the floor (use a yoga mat)
  2. Turn your big toes towards each other inwardly rotating your thighs and firm your buttocks
  3. Exhale and lift your head, upper torso, arms and legs away from the floor. You will be resting your entire weight on your lower ribs, belly and front pelvis
  4. Raise your arms parallel to the floor and stretch back actively through your fingertips. Press your scapula firmly into your back
  5. Keep the base of the skull lifted and back of the neck nicely long
  6. Stay in this asana for 15-30 seconds then release slowly with exhalation.

Practice these asanas regularly to strengthen the back but before you begin, do Consult your Doctor, Physiotherapist or Coach. To practice yoga safely under expert guidance, book a GOQii Pro class through the GOQii App.

#BeTheForce 

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