In today’s fast paced world, stress can easily take a toll on you. Situations like being held up in traffic easily raises stress levels. You cannot always avoid stress but there are simple effective exercises to calm you down and reduce stress in just 2 minutes.
There’s a well-known stress relief technique called box-breathing which is commonly used by Navy seals or people who work at very stressful environments like first responders. This technique has a direct effect on the functioning of the nervous system. It is a powerful yet simple relaxation technique aimed to return breathing to its normal rhythm.
This breathing is also known as resetting your breath. It helps clear your mind, relax your body and improve your focus. Most meditation classes use this technique to help their students re-centre themselves and improve concentration.
Follow the following simple steps to help you relax.
With your eyes shut, breathe in through your nose while slowly counting to four. Feel the air enter your lungs.
Now hold your breath slowly and count to four. Avoid inhaling or exhaling for 4 seconds. (Do not clamp your nose or mouth.)
Exhale slowly for four seconds.
Repeat steps 1 to 3 until you feel calm. Normally 4 minutes would work.
You can practice as many times as you want. Breathing deeply for few minutes can tremendously benefit your body and brain at stressful situations. It causes the vagus nerve which runs from the neck down to the diaphragm to send a message to the brain to stimulate the parasympathetic nervous system and shut down the sympathetic nervous system.
Sympathetic Nervous System:
This is the part of the nervous system responsible for rest, peace, relaxation and digestion. When facing any perceived threat, the body will instinctively either run or fight. Also known as the body’s fight or flight response. Box breathing prevents the adrenal dump and the fight or flight response.
In return, the body makes smart choices based on relaxed concentration, a brain wave state, referred to as Alpha.
Alpha waves brought about by deep breathing patterns Creates a positive feedback loop that brings back harmony between the mind and body.
This brain wave state is Also an indication of the eureka moments of compelling new idea. This enables you to create something out of nothing especially when in a challenging situation.
While the box breathing technique helps calm you down, it’s more important to avoid very stressful situations if you can. Too much stress over extended periods of time can create more complicated health issues. In fact most health related complications are due to stress.
Practice good Habits:
Balance your life with exercise and healthy foods and, when caught up in unavoidable stressful traffic, you can play some calming music while you work on the breathing exercise. This will distract you from the surrounding noise and, before you know it, you will be free from all the hustle and bustle. Stay healthy and stress-free.
Losing weight doesn’t
happen overnight, no matter how badly we wish it would. If you keep trying and
failing, here are some reasons why.
It doesn’t matter if
you want to lose weight before a vacation, before your wedding, because you
gained a few pounds over the holidays or if you simply just want to live a
healthier lifestyle, losing weight is a challenge, and it’s one that you really
have to be up for.
Sure, there are
different things out there like diet pills, wraps, and whatever else you might
see on a commercial that promise quick results, but the fact is that losing
weight does not happen overnight.
There is no “magic
pill” that automatically makes you drop down 2 pants sizes, and the reality is
it’s about making healthy decisions and being active. A body in motion stays in
Why you can’t seem to
shed those pounds
If you have been
trying to lose weight, but aren’t seeing any results, here’s some insight into
why. Some of these reasons are probably things you don’t want to hear, but they
are definitely things you need to hear.
#1 You’re not educated
about weight loss. If
you think going to the gym, and doing a light walk on the treadmill for 20
minutes or less, and then going home and eating chips, cookies, and other fatty
foods is going to help you successfully lose weight, you’re very wrong. Just
because you are going to the gym and working out, doesn’t mean you should then
go home and eat every fatty food in sight.
The key to losing
weight is being educated about what food you should be putting into your body,
and also knowing how many calories you should be burning, in order to meet your
desired goal. If you aren’t sure, do some research on the internet, go to the
library and check out some books, or start with a simple plan like making sure
to have more green items on your plate than white.
#2 You’re not
determined. Although you might
think you are motivated and really pumped up to lose weight, you’re probably
not, at least not enough. The only way you will truly ever see results, is when
you actually want something bad enough that you work harder than you’ve ever
If you go to the gym
2-3 days a week, but then eat pasta for dinner every night, or wake up and make
waffles for breakfast, then you’re basically throwing away every hard workout
session you’ve done. If you find yourself making up excuses like “I’m too
tired” or “my leg hurts” as reasons you can’t work out, you don’t want it bad
The next time you find
yourself making up excuses, do a quick Google search of Bethany Hamilton and Jason
Lester. These 2 athletes certainly didn’t use excuses and let having a hurt leg
or injury get in the way of them reaching their dreams and goals. So honestly,
what’s your excuse?
#3 You want instant
results. No matter how badly
you want to see instant results, you need to accept the harsh reality that it
just isn’t going to happen. No matter how many times those infomercials make
you a believer, and you continue to order whatever product, pill, or wrap they are
selling, you will not see results, at least not the real results you want.
Working out and losing
weight takes time, dedication, effort and motivation. You have to want it bad
enough, but the good news is that you can do it, once you accept the fact that
it takes time. So instead of falling for products making false promises, start
by making small goals that are within your reach, and you will slowly but
surely start to actually see the results you have been dreaming about.
#4 You might have a
thyroid problem. One
reason you might not be losing weight is because you might have thyroid
problems and not even know it. Women are 10 times more likely to have a thyroid
problem than men. Let me also mention that having a thyroid problem is by no
means something you should blame yourself for.
In fact, at least 30
million Americans have a thyroid disorder and half—15 million—are silent
sufferers who are undiagnosed, according to the American Association of
Clinical Endocrinologists. There are signs and symptoms you can be aware of to
know if you should consult your doctor.
If you find yourself
feeling anxious often, your appetite has changed, your brain feels foggy, your
sex drive is down, your skin is dry and your bowel movements are all over the
place, a thyroid problem might be to blame. In addition to this, you may also
notice that your menstrual cycle has changed, you have high blood
pressure, you feel cold all the time, your sleep is irregular, you’ve gained
weight or you start to notice your hair is thinning or falling out, you should
definitely get your thyroid tested.
Having a thyroid issue
is not the end of the world, and it is something that can be fixed, but again,
probably not overnight. Testing and treating thyroid disorders take time, but
are worth it for your health and happiness. And, if you do have a thyroid
disorder, then it will be nice to know why you haven’t been seeing the weight
loss results you’ve been working so hard to achieve!
#5 You do the same
thing over and over again. If you are doing the same workout routine over and over again,
and not seeing results, the answer should be pretty obvious. It’s because
you’re not progressing to the next level! Just like your skin can get used to a
certain cream that no longer works on your face, your body can get used to the
same workout and it no may no longer work.
The best way to lose
weight is to change it up: run one day, do interval training the next, or take
a workout class 2 days out of the week, instead of doing your everyday routine
of walking and weightlifting.
You can even change it
up simply by running on the treadmill a few days a week, and on other days,
running outside around your neighborhood. Whatever you do, just make sure that
you make this change to give your workout some variety. You’ll start seeing the
results you’ve wanted to see for a while!
#6 You’ve fallen
victim of relationship weight. When you first started dating your boyfriend or girlfriend, you
were probably very active about working out, and you wanted to, because you
wanted your partner to see the sexiest you possible—and they did! But now that
you’ve been dating for a while, you find yourself cuddling on the couch and
being much lazier when it comes to working out than you used to. It
doesn’t help if your partner isn’t motivated either, never wanting to do active
things with you.
So, if you can relate
to being a victim of relationship weight, it’s time you stop being this victim.
Stop being lazy! Start working out, and start taking care of yourself. You
don’t want to look back a year from now and wonder what the heck happened.
You’ll have no one to blame but yourself. Stop with your lazy ways right now,
and start getting back to the most amazing version of yourself.
I have a funny feeling
that once your lover starts seeing you getting in shape and living a healthy
lifestyle, they’ll want to start coming with you on your gym dates.
#7 Can’t give up
alcohol. If you are one of
those people who always has to have a glass of wine after work, or loves going
to happy hour and letting go of all the stress from your workday, that’s all
good and everything. But it’s not good when you do these things all the time.
Having a glass of wine
after work is relaxing, and it’s okay to go to happy hour from time to time.
But you shouldn’t be doing these things every single day of your life,
especially if you’re trying to lose weight. I know there are studies out there
that show wine is good for you, but there are also studies out there that says
having one glass of wine is equivalent to having a piece of cake.
The next time you want
that glass of wine, ask yourself if you want wine or if you would rather have
cake. Then, ask yourself if you would rather have cake, or if you would rather
lose weight. I’m sure your answer will be the one about losing weight. And
hopefully this will motivate you to get your butt in the gym!
#8 You obsess too
much. It is very possible to
get in the way of yourself, especially when it comes to weight loss. There is a
reason that counting calories or obsessing over the number on the scale
actually backfires on you when trying to lose weight. When you start becoming
obsessed with every number and calorie, you mess yourself up from achieving
The saying “everything
in moderation” is so very true, especially when it comes to losing weight, and it’s
so important to remember this. A great way to keep track of your progress is to
keep a journal. Write down your workouts, what food you eat, and whatever else
you want to keep track of. Once you’ve logged your information for the day, let
it go. Don’t sit there and obsess over the numbers and calories you burned or
consumed. Remember, losing weight is a marathon, not a sprint.
It takes a lot of hard
work and determination to lose weight. If you are trying to lose weight, about
to start, or have been for a while, it’s exciting to know what the future will
bring, and you should be excited! You are about to become the very best version
of you possible.
It’s also important to
be aware of these 8 reasons that seriously can keep you from achieving your
goals. Remember that losing weight takes a lot of hard work. It wouldn’t be
called a workout if it didn’t.
Remember above all
else, you can do this! You are fully capable of achieving your weight loss
goals. It starts from within. You have to want it for yourself, and be okay
with doing it all by yourself.