EMBRACING THE JOURNEY: UNDERSTANDING AGING WITH GRACE AND DIGNITY
Aging is a natural and inevitable part of life, yet it is often accompanied by fears, uncertainties, and societal pressures. However, by embracing the journey of aging with grace and dignity, individuals can cultivate a positive and fulfilling experience that honors their unique journey and contributions. In this article, we explore the concept of aging with grace and dignity, the challenges and opportunities it presents, and strategies for navigating this journey with resilience and purpose.
Shifting Perspectives on Aging
In many cultures, aging is often viewed through a lens of decline and loss, focusing primarily on the changes associated with growing older. However, a shift in perspective is underway, challenging traditional narratives and celebrating the strengths, wisdom, and resilience that come with age. Embracing the journey of aging with grace and dignity involves reframing aging as a time of growth, fulfillment, and continued learning rather than a period of decline and limitations.
Cultivating Self-Acceptance and Self-Compassion
Central to the concept of aging with grace and dignity is the importance of cultivating self-acceptance and self-compassion. As individuals age, they may experience changes in their physical appearance, health, and abilities, which can trigger feelings of insecurity, self-doubt, and inadequacy. By practicing self-compassion and embracing their inherent worth and value, individuals can navigate the challenges of aging with greater resilience and confidence, maintaining a sense of dignity and self-respect.
Building Supportive Networks
Navigating the journey of aging with grace and dignity requires support from family, friends, and the community. Building supportive networks of relationships can provide emotional, practical, and social support that buffers against the challenges of aging and promotes well-being, that might be joining local hobby groups or moving into Aliso Viejo memory care. By fostering connections with others and nurturing meaningful relationships, individuals can cultivate a sense of belonging, connection, and resilience that sustains them through the ups and downs of aging.
Finding Meaning and Purpose
Aging with grace and dignity involves finding meaning and purpose in the later stages of life despite the limitations and challenges that may arise. This may involve exploring new interests, hobbies, and passions, focusing on engaging in activities that bring joy and fulfillment, and nurturing meaningful connections with loved ones and the community. By embracing opportunities for growth, contribution, and self-expression, individuals can cultivate purpose and vitality that enriches their lives and enhances their well-being.
Maintaining Independence and Autonomy
Preserving independence and autonomy is an essential aspect of aging with grace and dignity, allowing individuals to maintain control and make decisions that align with their values and preferences. This may involve planning for the future, accessing supportive services and resources, and advocating for one's needs and rights. By taking an active role in their own care and decision-making, individuals can retain a sense of agency and empowerment that enhances their quality of life and preserves their dignity.
Conclusion
Aging with grace and dignity is about embracing the journey of life with courage, resilience, and self-compassion. By shifting perspectives, cultivating self-acceptance, finding meaning and purpose, maintaining independence and autonomy, and building supportive networks, individuals can navigate the challenges of aging with grace and dignity, embracing the opportunities for growth, connection, and fulfillment that come with age. Ultimately, aging with grace and dignity is about honoring the richness of life's experiences and embracing the journey with open hearts and minds.
HOW TO MANAGE STRESS AND PROMOTE WELL-BEING DURING PREGNANCY
HOW TO MANAGE STRESS AND PROMOTE WELL-BEING DURING PREGNANCY
Pregnancy is a stressful time, especially if it is your first pregnancy or if complications meant that previous pregnancies did not go to full term. To ensure that you look after yourself and your baby, you need to find ways to reduce these stress levels as much as possible and promote a sense of well-being.
Of course, with everything else that is going on, this might seem easier said than done, but there are some key areas you can look at to help achieve this. These combine both emotional and practical elements, which could give you a head start that can keep stress at bay.
Here is a guide on how to manage stress and promote well-being during pregnancy.
1. Get the appropriate exercise, rest, and relaxation
Although exercise may have been a key part of keeping stress to a minimum prior to pregnancy, now you should only undertake exercise that your doctor has approved. This might include walking or some specialist exercises such as prenatal yoga.
You will also need to rest more and do what you can to get enough sleep. The amount of sleep that you will need is likely to increase, so you might need to augment any you get at night with daytime naps if possible. Part of this new regime will include finding comfortable sleeping positions and support as your body changes shape.
If you haven’t got any relaxation techniques that you have previously used, then you might want to explore meditation as a first port of call. There are a huge number of resources online to aid you with this, and they also cover subjects such as deep breathing or visualizing a calm environment. You might also choose to explore more physical methods including massage, although again, you will have to seek medical advice as to which type of massage you should have.
2. Find the right balance between practicality and positivity
While you might be of the opinion that the best way to avoid stress is to only expose yourself to positive news and avoid stressful situations, this might not provide you with the best outcome, as there are always unknowns in any new situation, and educating yourself about those might relieve stress more than ignoring the facts. For instance, understanding the pregnancy process, labor, and delivery might allow you to prepare yourself for the event. As part of this, though, you should also understand possible complications that could occur and where to get support in these instances.
If these complications occur due to medical negligence, then you will need to contact a birth injury attorney to ensure that you have the financial means to get the right people involved as soon as possible. Knowing that you have the support if a problem occurs can give you peace of mind and lower your stress levels as a result.
3. Get support
As well as legal support, you will also need emotional support from friends, family, and your partner if you have one. In addition to this, there are going to be other pregnant women you can communicate with at prenatal groups or in chat rooms and forums online. This gives you access to a wealth of experience and advice that can fill in any gaps left by those closest to you.
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Written by Atil Kum
ALLEVIATING PRESSURE: HOW INFLATABLE CHAIRS REDUCE THE RISK OF PRESSURE ULCERS
Pressure ulcers, also known as bedsores, are a common concern for individuals who spend extended periods in a seated position. These ulcers can be painful, debilitating, and even lead to serious complications. However, innovative solutions such as inflatable chairs have emerged as a potential aid in alleviating pressure and reducing the risk of pressure ulcers.
This article will explore the benefits of inflatable chairs in pressure injury prevention, highlighting their role in providing comfort, distributing pressure, and enhancing overall well-being.
UNDERSTANDING PRESSURE ULCERS
Pressure ulcers are localized injuries when sustained pressure on the skin restricts blood flow to a particular area. This lack of blood flow can lead to tissue damage, which progresses to the formation of pressure ulcers. Common areas affected include bony prominences, such as the buttocks, hips, heels, and shoulders.
THE ROLE OF INFLATABLE CHAIRS
1. Pressure Redistribution: Inflatable chairs are designed to distribute pressure more evenly across the seated surface. These chairs often feature adjustable air chambers or cushions that can be inflated or deflated to accommodate individual preferences and body contours. By dynamically adjusting the air pressure, inflatable chairs help reduce pressure concentration in vulnerable areas, thus minimizing the risk of pressure ulcers.
2. Customised Comfort: The full range of air comfort chairs allow users to customize their seating experience for optimal comfort. Individuals can adjust the firmness and support levels of the chair to suit their unique needs. This adaptability helps alleviate discomfort and reduces the likelihood of prolonged pressure on any single area, decreasing the risk of pressure ulcers.
3. Moisture Control: Another crucial aspect of pressure ulcer prevention is managing moisture buildup. Inflatable chairs often incorporate materials that allow for breathability and moisture-wicking properties, helping to keep the skin dry and reducing the risk of skin breakdown. By addressing moisture-related concerns, inflatable chairs contribute to overall skin health and pressure ulcer prevention.
4. Portability and Versatility: Inflatable chairs are highly portable, making them suitable for various settings. They can be used at home, in healthcare facilities, or during travel, providing individuals with consistent pressure relief and comfort wherever they go. This versatility ensures that individuals at risk of pressure ulcers can always access preventive measures.
TIPS FOR USING INFLATABLE CHAIRS EFFECTIVELY
1. Proper Positioning: Correct positioning is essential to maximize the benefits of inflatable chairs. Individuals should ensure that their weight is evenly distributed across the chair's surface and that bony prominences are adequately cushioned. Regular adjustments and monitoring of seating positions are recommended to prevent prolonged pressure on any specific area.
2. Regular Movement and Shifts: While inflatable chairs aid in pressure redistribution, it is crucial to remember the importance of regular movement and positional changes. Encouraging individuals to shift their weight and adjust their posture periodically helps alleviate pressure and improves blood circulation, reducing the risk of pressure ulcers.
3. Skin Care Routine: Maintaining good skin hygiene and implementing a comprehensive skincare routine is essential. Regularly inspecting the skin for any signs of redness or breakdown, keeping the skin clean and moisturized, and using appropriate pressure-relieving cushions or overlays in conjunction with inflatable chairs can significantly contribute to preventing pressure ulcers.
Conclusion
Inflatable chairs have emerged as a valuable tool in preventing and managing pressure ulcers. However, it is important to remember that inflatable chairs are just one aspect of pressure ulcer prevention, and a holistic approach, including proper positioning, regular movement, and skincare, should be implemented.
UNLOCKING THE MYSTERIES OF KRATOM: A COMPREHENSIVE GUIDE
Kratom is a mysterious herb that has developed a passionate following in recent years due to its ability to relieve chronic pain, anxiety, and other physical or mental ailments. Used traditionally as a stimulant by tribes in Southeast Asia, this unique plant has now made its way around the world, offering people an all-natural option for addressing health concerns that were once only available through conventional medicine.
If you've been considering trying Kratom but are still determining how it may benefit you and what strains best suit your needs, look no further. In this comprehensive guide to Kratom, we will not only uncover some of the mysteries behind this ancient remedy; but also explain why it's growing in popularity and explore how different types of Kratom can be used safely and effectively.
What Is Kratom and Where Does It Come From
Kratom, known by its scientific name Mitragyna speciosa, is a tropical evergreen tree belonging to the coffee family. It can grow up to 82 feet tall and is mainly found in Southeast Asia, particularly in Thailand, Indonesia, and Malaysia. Kratom has been traditionally used in these countries for medicinal purposes, including relieving pain, reducing anxiety, and as a stimulant.
Today, it is gaining popularity as a supplement in the United States and has raised concerns due to its potential for abuse and addiction. Kratom contains alkaloids that interact with the brain's receptors, producing effects similar to opioids and stimulants. Due to its controversial status, many countries have either banned or heavily regulated its use. Buy Kratom Online USA is a reliable option for people looking to source the compound from a trusted provider.
Understanding the Different Types of Kratom
Kratom is available in various strains, each with its own unique set of effects. Let's look at the most common types of Kratom on the market. The most commonly used strain of Kratom is Red vein kratom, which is known for its analgesic properties and can help with stress and fatigue. Additionally, red vein kratom can help with sleep and relaxation.
White vein kratom is known for its energizing effects and is commonly used to increase focus and alertness. Green vein kratom is known for its balanced effects, providing an energy boost and relief from minor pain or stress. Lastly, yellow vein kratom is a rarer strain that does not have the same intense effects as other strains but can still be beneficial in promoting relaxation and improving mood.
Potential Health Benefits of Consuming Kratom
Kratom has been used for centuries as a natural remedy to help with various physical and mental ailments. It is known to have anti-inflammatory, analgesic, and mood-boosting properties. Research suggests that Kratom can effectively relieve chronic pain from conditions such as fibromyalgia, arthritis, or injury due to its ability to bind to opioid receptors in the brain responsible for blocking pain signals.
Additionally, it may also reduce anxiety and stress and improve sleep quality. Though further research is needed to confirm the safety and efficacy of consuming Kratom regularly, growing evidence suggests that it could be an effective treatment for specific medical conditions.
How to Use Kratom in Your Daily Life
Kratom is available in various forms, including capsules, powder, and leaf. The method of consumption will depend on your desired effects and personal preferences.
For those looking for an energy boost, consuming Kratom in a tea or capsule form can be beneficial. For those seeking relief from minor aches or pains, consuming Kratom in powder form may be more suitable as the alkaloids are absorbed faster. Kratom can also be smoked, but this is not recommended as it increases the risk of lung irritation and other health problems associated with smoking.
It is important to remember that each strain has unique effects, so you should research before deciding which one to use for your needs. Also, start with a small dose and gradually increase as needed to avoid potential side effects such as nausea or dizziness. Please consult your doctor before using Kratom or any other supplement, as it may interact with certain medications or underlying medical conditions.
Potential Side Effects of Taking Kratom
Although Kratom has been used traditionally for centuries, there is still a lack of scientific evidence to support its use. Additionally, it can have some potential side effects if taken in high doses or with other substances.
Common side effects include nausea, constipation, dizziness, headache, and agitation. Additionally, Kratom may also cause increased heart rate and blood pressure. It is crucial to take Kratom in moderation and consult your doctor if you have any underlying medical conditions or are taking any medications, as it may interact with certain drugs.
Ensuring You Get Quality Kratom Products
When purchasing Kratom, it is crucial to ensure that you buy from a reliable source. Look for vendors who provide third-party lab results to confirm the quality and purity of their products. Additionally, look for vendors that offer customer support if you have any questions or concerns about their products.
Finally, please read up on Kratom safety and set realistic expectations for its effects before making your purchase. Doing this can help you determine if Kratom suits you and ensure you get the best possible experience.
In Conclusion
Kratom is an increasingly popular herbal remedy with a long history of traditional use in Southeast Asia. It has gained traction as a supplement thanks to its potential health benefits ranging from reducing pain to improving mood. Understanding the different types of Kratom, how to consume it, and potential side effects can help ensure you get the best possible experience. Finally, always purchase Kratom from a reliable source with third-party lab results.
Written by Boris Dzhingarov
THE HEALTH BENEFITS OF HAVING INDOOR PLANTS
In today’s fast-paced digital world, we can often feel disconnected from nature. However, there is a simple and beautiful way to bring the outdoors in - indoor plants! They do more than just brighten up a room or provide a touch of greenery amidst the urban concrete jungle. Indoor plants have a myriad of health benefits too, some of which you might not even be aware of.
Here are 15 health benefits of having indoor plants, proving that bringing nature indoors is not just aesthetically pleasing, but beneficial to our health as well.
Improves Air Quality
The first and most well-known health benefit of indoor plants is their ability to improve air quality. Through the process of photosynthesis, plants absorb carbon dioxide and release oxygen, creating a fresh and healthy environment within your home or office.
Some plants, like the snake plant and spider plant, even work overtime by filtering harmful toxins such as benzene and formaldehyde from the air. You can easily get these plants from a reliable plant delivery company, and start reaping the benefits of cleaner air.
Reduces Stress And Anxiety
A number of studies have shown that being around plants can significantly lower feelings of stress and anxiety. The calming influence of nature, even in small indoor doses, can have a profound impact on our mental health. This is particularly helpful in office environments where stress levels can run high. A simple potted plant on your desk can act as a natural stress-buster.
Increases Productivity And Concentration
Green is a color often associated with productivity, and there’s some truth behind this. Research has shown that having indoor plants can boost your concentration, productivity, and even your creativity. The sight of plants can stimulate your mind and keep it focused, improving your work or study output.
Helps Improve Sleep
One of the most unexpected yet pleasing benefits of having indoor plants is their role in promoting better sleep. Some plants, like soothing lavender and jasmine, are renowned for their sleep-inducing properties. They achieve this through the release of calming scents that can lower heart rate, blood pressure, and stress levels - all of which are key elements in facilitating sound sleep.
Notably, these types of plants produce oxygen primarily at night. While all plants produce oxygen during the day, specific varieties, like the snake plant and orchids, continue this process when the sun goes down. This increase in oxygen level at night can improve the overall air quality in the room, making it an environment conducive to restful sleep.
Boosts Humidity
Indoor plants also naturally increase humidity levels by releasing moisture vapor into the air. This can help in environments where air conditioning or heating can make the air dry, causing discomfort and dry skin. Plants like the Boston fern are excellent at boosting humidity indoors.
Promotes Healing
You might have noticed that hospitals often have indoor plants. This is because certain plants can contribute to faster recovery. The presence of plants in a room has been linked to lower blood pressure, less need for pain medication, and shorter recovery times, especially in post-surgical patients.
Improves Mental Well-Being
Aside from the physical health benefits, having indoor plants can also contribute to your mental well-being. Taking care of plants can give a sense of purpose and act as a form of therapy. Also, the feeling of satisfaction as you see your plants grow and thrive is immeasurable.
Encourages Mindfulness And Relaxation
Tending to your indoor plants can be a form of mindfulness practice. The simple act of watering, pruning, or just observing your plants can keep you anchored in the present moment, promoting relaxation and reducing stress.
Enhances Memory And Concentration
Indoor plants can also have a positive effect on your memory and attention span. Being around nature, even indoors, can help improve memory performance and attention span by 20%, according to a study by the University of Michigan.
Natural Noise Buffer
Indoor plants can serve as natural noise buffers. They can reduce background noise levels by absorbing and reflecting background sounds. This can be particularly useful if you live in a busy city or near a busy street, making your home or office a more serene and tranquil place.
Boosts Immunity
Many indoor plants have antibacterial properties. For instance, the Snake Plant, also known as Mother-In-Law’s Tongue, emits oxygen while also filtering toxins from the air, thereby improving overall air quality. This can help to boost your immune system, keeping you healthier.
Fosters A Positive Outlook
Surrounding yourself with plants can help foster a positive outlook on life. Studies have found that nature can boost our mood and make us feel more optimistic and refreshed. The simple act of nurturing a plant can also give us a sense of achievement and satisfaction, promoting a more positive mental attitude.
Enhances Cognitive Function
Indoor plants can also enhance cognitive function. A study from the Royal College of Agriculture in Cirencester, England, found that students demonstrated 70% greater attentiveness when they were taught in rooms containing plants. This is thought to be due to the plant's ability to control humidity levels and reduce CO2, improving concentration and alertness.
Aids In Faster Recovery From Illness
Exposure to greenery and nature has been shown to aid in recovery from illness and surgery.
The positive psychological effects of having plants around contribute to a general feeling of well-being, which can help speed up recovery processes. This is why many hospitals and health facilities incorporate plants and green spaces into their decor.
Creates A Healthy And Sustainable Environment
Lastly, keeping indoor plants is a sustainable way to keep your environment healthy. By filtering air and requiring minimal care, they're a great eco-friendly choice. This also offers a chance to educate children about nature, nurturing, and sustainability.
In Conclusion
The simple act of adding indoor plants to your home or workspace can have profound effects on your physical and mental well-being. They are not only a joy to look at but also hard-working, silently improving our health in numerous ways. With a multitude of benefits and endless varieties to choose from, there’s a perfect plant for everyone. Start your journey towards a healthier, greener lifestyle today by adding some indoor plants to your surroundings. You will not only have a more beautiful living space but also a healthier environment to thrive in.
Written by Kyla Stewart
5 WAYS TO IMPROVE YOUR SLEEP QUALITY
Sleep quality determines how satisfying your sleep is. Good sleep quality is characterized by falling asleep immediately after you get to bed (within 30 or fewer minutes), sleeping through the night and not waking up more than once a night, having the ability to sleep for hours advocated for your age group, falling back asleep in 20 minutes in case you wake up, and feeling rested, energized, and restored after getting up in the morning.
Poor sleep hygiene, anxiety and stress, chronic health issues, undiagnosed sleep disorders, and sleep apnea may contribute to your low sleep quality. Finding methods to improve it can help boost overall health. This post discusses five ways to improve your sleep quality.
1. Use Delta-8
Based on why you're unable to sleep, delta-8 products can help you sleep. Its calming effects help reduce the anxiety and stress that causes sleepless nights, resulting in deep, revitalizing sleep. Delta-8 activates the brain neurotransmitters responsible for promoting consistent sleep patterns. If you suffer from common sleep disorders like insomnia, Delta-8 THC products can help you fall asleep sooner and boost overall sleep quality. They can also help relieve pain, reduce inflammation, and lower anxiety, which may cause sleepless nights.
When using delta-8 for sleep, take it 30 minutes to one hour before bedtime and leverage the best consumption option based on your preference and needs. You can also add delta-8 to other substances or products that promote sleep to facilitate sleep and relaxation.
2. Create a sleep schedule and follow it consistently
Following a sleep routine consistently enables you to get enough quality sleep, making you feel refreshed after waking up. This helps maintain a healthy weight and reduces the possibility of developing chronic health conditions. When you actively cultivate a healthy sleep schedule, consistently getting the quality sleep you require becomes easier. A good sleep schedule should include ideal bedtime and wake-up times. To maximize your sleep routine, remain consistent daily, and give yourself around seven to nine sleep hours.
3. Be careful with daytime napping
Napping helps one relax, reduce fatigue, boost mood, increase concentration, and improve performance. However, napping at the wrong time or for extended periods can negatively impact your sleep quality. If possible, avoid daytime napping. However, if you must nap, keep it short and sleep in early afternoons to prevent interference with your nighttime sleep. Make your napping environment restful by ensuring that it's dark and quiet, has few distractions, and the temperature is comfortable.
4. Exercise regularly
Regular workouts are an excellent way to boost your sleep health. Exercising reduces stress, develops a complete sleep-wake cycle, relieves sleep disorder symptoms, makes you fall asleep faster, and enhances sleep quality. Working out helps you sleep better by releasing endorphins to ease and prevent sleep issues, reducing daytime sleepiness, and improving slow-wave sleep.
5. Focus on what you eat or drink
Avoid over-eating before bedtime or sleeping hungry to prevent sleep loss. Don't take large or heavy meals a few hours before bed because it may cause discomfort, keeping you awake longer. Avoid caffeine or nicotine close to bedtime as their stimulating effects take time to wear off, which can interfere with your sleep.
Endnote
Quality sleep promotes overall health and well-being. Applying these tips can help improve your sleep quality.
Written by: Patricia Lee
MEDICATION-ASSISTED TREATMENT (MAT)
Medication-Assisted Treatment (MAT) is an addiction treatment that incorporates counseling, behavioral therapies, and medications to help people overcome substance use disorders. MAT is a practical and essential approach to addiction treatment. Let’s explore the benefits of MAT, the different types of medications used in MAT, and the challenges associated with this form of treatment.
Benefits of Medication-Assisted Treatment
Medication-assisted treatment (MAT) is more practical when compared to nonmedical approaches in bringing about better outcomes. A MAT program may be the best option if your addiction is severe enough to warrant detox.
Medication-assisted treatment therapy has many advantages, including:
Reduces withdrawal discomfort and appetite stimulation, making the withdrawal process more manageable.
Decreases the potential for fatal overdose.
Improves adherence to therapy with regulated, safer drugs.
Reduces drug abuse and, by extension, the risks and penalties associated with that behavior.
When combined with counseling conversations and behavioral therapy, it prevents recurrence.
Medications Used for Substance Abuse Disorders
Approval by the Food and Drug Administration (FDA) for multiple drugs to treat substance abuse is essential in medications for alcohol use disorder and opioid use disorder. These drugs correct the chemical imbalances brought on by withdrawal and psychological urges. The medications employed are not merely substitutes for one another. They include:
Medications for Alcohol Use Disorder(MAUD)
Medications such as acamprosate, disulfiram, and naltrexone are widely used to help those who suffer from alcoholism. They are most helpful for people actively engaged in a treatment program but do not cure the disorder.
Medications for Opioid Use Disorder(MOUD)
The most widely prescribed drugs for OUD treatment are buprenorphine, methadone, and naltrexone. These drugs effectively restore balance to the brain's chemistry, blocking the effects of euphoria by alcohol and opioids and alleviating cravings to restore normal bodily functioning—eliminating the adverse impact or feeling of euphoria from the initially induced substance.
Medication to Reduce the Risk of Opioid Overdose
Preventing an opioid overdose is possible with naloxone, which works by blocking the drug's effects. The World Health Organization (WHO) recognizes naloxone as a necessary drug for a successful healthcare system.
Challenges of Medication-Assisted Treatment
Most drugs used in MAT are opiates, which are highly addictive. The medication can cause several problems, such as:
Abusing the drugs by selling them to people who use them for fun. Patients should only use MAT during the first few weeks of detox and early withdrawal.
Physical dependence. People who use MAT tend to rely on medication as their primary treatment instead of working to heal the psychological and emotional problems that lead to addiction.
The drugs could also lead to different side effects depending on the user.
Takeaways
Medication-Assisted Treatment is a proven method for treating substance use disorders and improves outcomes for individuals wondering how to get treatment. We can not ignore the benefits of this treatment even though it is associated with stigma and limited access.
All recovery processes should also include psychological treatment to help the person handle their addiction and learn alternative ways to deal with conflicts, past trauma, other contributing factors, and stress.
EXPLORING KRATOM: WHAT IS IT, AND HOW DOES IT WORK?
Kratom is a plant-based supplement that has taken the health and wellness world by storm in recent years. Originating from the evergreen coffee trees of Southeast Asia, kratom has long been used for ceremonial and medicinal purposes among indigenous cultures in its native region. Today, kratom continues to grow in popularity, but with newfound fame comes many questions about what it is, how it works, and if it’s safe.
In this article, we will unravel these mysteries by taking a closer look at what kratom is, how you can use it safely and effectively as part of your daily routine, and explore some popular applications of this versatile supplement.
What Is Kratom, And Where Does It Come From?
Kratom, also known as Mitragyna speciosa, is an evergreen tree native to Southeast Asia. It belongs to the Rubiaceae family, which includes coffee and gardenia, among other plants. Kratom leaves contain alkaloids that act on various receptors in the brain to produce a range of different effects. The plant has been used for centuries by indigenous people in Thailand, Malaysia, Indonesia, and Papua New Guinea as part of traditional medicines and ceremonies.
Kratom leaves are dried and ground into powder or encapsulated for easy consumption. Many kratom strains are available today, ranging from mild stimulants to more sedative varieties such as Bali Red Vein and Maeng Da Thai White Vein. Users can order kratom online or in certain health food stores and head shops.
How Does Kratom Work?
Kratom targets a range of brain receptors, including those that respond to opiates like morphine and codeine. This action causes the pharmacological effect of kratom, which can be stimulating or sedating depending on the strain and dosage taken. At low doses, users may experience improved alertness, focus, and energy levels; at higher doses, sedation is more likely as the opioid-like effects become more pronounced.
The alkaloid content of different kratom strains also varies, with some providing milder than others. White veins are considered the most stimulating, while red veins are more sedating.
What Are The Benefits Of Kratom?
Kratom has many potential benefits for those who use it responsibly and appropriately. Its stimulant effects can help users focus and have improved energy levels throughout the day, which can benefit work or study. It can also give users an overall sense of well-being due to its effects on mood-enhancing hormones such as serotonin and dopamine.
For those seeking relief from chronic pain or muscle tension, kratom can provide an effective natural alternative or supplement to traditional pharmaceuticals; however, it should not be used as a standalone treatment for any medical condition. Many people with insomnia find that taking kratom in the evening can help them relax and fall asleep more easily.
Can I Order Kratom Online?
Yes, you can order kratom online from many reputable vendors. Before ordering, it’s essential to research the different strains available and decide which one is best for your individual needs. Be sure to also read customer reviews before purchasing to know it’s safe and reliable. It is also vital to purchase from a vendor who tests their products for quality and consistency to ensure that your kratom is safe and effective.
What Risks Are Associated With Kratom Use, And How Can They Be Minimized?
Kratom can be dangerous in excessive doses or without the proper guidance. It is essential to start with a low dose and gradually increase it over time to find the optimal level for you. It’s also important to note that kratom should not be combined with alcohol, prescription medications, or other drugs, as this can lead to severe and potentially life-threatening side effects. Additionally, long-term use of kratom may lead to addiction and withdrawal symptoms, so caution should be taken when using it regularly.
Who Should Avoid Using Kratom, And Why?
Those with a history of addiction or mental health issues, as well as pregnant and breastfeeding women, should avoid using kratom as there is not enough research to determine the safety of its use in these populations. Additionally, users should be aware that kratom has the potential to cause drowsiness and impaired judgment, so it should not be used before driving or operating machinery.
How Can You Find The Correct Dose Of Kratom For You, And What Should You Watch Out For When Taking It?
To find the correct dose of kratom for you, it is essential to start with a low dose and gradually increase it. It’s important to pay attention to the effects that you experience to determine the optimal dose for your individual needs. When taking kratom, stay hydrated, as it can cause dehydration, and monitor your heart rate, as some strains can increase this. Additionally, it’s important not to combine kratom with alcohol or other drugs, as this can lead to serious side effects.
Conclusion
Kratom is an herbal supplement with many potential benefits; however, it is essential to use it responsibly and appropriately to ensure safety. Those interested in trying kratom should start with a low dose and gradually increase it over time to find their optimal level. It’s also important to order from reliable vendors who test their products for quality and consistency.
Additionally, users should be aware of the risks associated with its use, such as addiction, drowsiness, impaired judgment, and dehydration. By using kratom responsibly and appropriately, users can potentially experience the positive effects that this herbal supplement has to offer.
Written by Boris Dzhingarov
CBD HEMP FLOWER: HEALTH BENEFITS, COST AND VALUE
Health benefits of the CBD Hemp flower
So, why do people use the CBD hemp flower?
CBD hemp flowers have many health benefits and are not addictive, unlike pharmaceutical drugs. The CBD hemp flower is believed to be one of the most effective painkillers and may help relieve muscle spasms.
They can also help to alleviate depression and to manage other mental issues such as stress and anxiety. Besides, people with sleeping problems due to pain, stress, depression, and other issues find the product a great help because it improves their sleep patterns. Additionally, CBD hemp flowers can aid in the prevention of seizures in children and lessen the need to depend on medications for one's entire life.
Furthermore, CBD hemp flowers have great cosmetic benefits and are used in many body care products and beauty skin creams. These products can reduce wrinkles, give the skin a younger look, and treat acne and other skin problems.
What is the Cost of the CBD Hemp flower?
Cannabidiol (CBD) has certainly been making waves in the cannabis industry and will continue to do so. But, what does a CBD flower actually cost? In places like Canada and America, CBD is no longer classified as a controlled substance. The 2018 Farm Bill in the United States gave CBD consumers a green light to use the non-psychoactive substance. Ever since the laws governing CBD were relaxed in the states, at least 1 out of 5 US adults have used the substance at least once.
Premium CBD products can be very expensive. Because of this, some people wonder what exactly makes CBD hemp flowers valuable. Here is all that you need to know about the price of CBD hemp flowers and their value right now.
High-CBD Hemp Flower
Unlike regular hemp that's mainly farmed for extraction applications, high-CBD hemp flowers are different. After harvesting them from the cannabis sativa strain, people dry and process hemp flowers. They can then be smoked or eaten as an edible or capsule.
Farmers who grow hemp flowers on a large scale are able to lower their prices after harvesting. However, low-price CBD often means that the quality is not that high. To produce high-end CBD, farmers have to invest more resources into the production and processing of the crop. These often require more labor and time.
The Price of Premium CBD Hemp Flowers
Want to know the exact cost of a CBD hemp flower per ounce? Well, a myriad of factors determines the cost and value of CBD flowers. You will have to take various factors like shipping costs, location of hemp flowers, quality of the hemp flowers, and, probably, taxes into account. Having said that, on average, premium CBD hemp flowers may be priced between $40 to $150.
Premium CBD hemp flowers may indeed prove to be too expensive for the average consumer. But, it's crucial to note that they do offer you more value for your money. Additionally, because high-CBD flowers are bioavailable, they are not adulterated.
If you invest your hard-earned cash in premium CBD products, you will enjoy using them for a long time. Moreover, when you buy CBD flowers in bulk, the prices can usually be reduced.
CBD Biomass and Dried CBD Flower Market Value
CBD biomass talks about the whole hemp plant material. The CBD market largely uses biomass to make CBD, which can be extracted from the plant's leaves and stalks. As of June 2019, Hemp Benchmarks reported that 25k of CBD Biomass was priced at $4.02 per %CBD per pound. In October, the price fell to $2.32 before further dropping to $1.32 in early 2020.
On the other hand, dried CBD flowers also refer to the buds and trichomes from the hemp plant. Dried CBD flowers may be more expensive than CBD biomass due to the cost of cutting and trimming processes that are involved in their processing.
In conclusion, the price and value of high-CBD flowers often make sense. It's costly to produce premium CBD, but if you invest in it, it offers extra value to consumers.
THE AMAZING BENEFITS OF YOGA
Yoga has long been held as one of the most beloved wellness regimens globally - and for a good reason. Not only is yoga highly regarded for its physical benefits, but also its positive contributions to mental health.
For those with sleep problems, finding the right solution may be challenging, and with so many advantages, it’s understandable to wonder if yoga improves sleep as well.
What is Yoga?
On the surface, yoga may appear to be a trendy workout format, but its origins are much more intricate.
It is a spiritual discipline that focuses on creating a harmonious balance between the mind and body, though it is not associated with a particular religion. According to Dr. Ishwar V. Basavaraddi, yoga’s roots date back thousands of years in South Asia, eventually flourishing in India. The word ‘Yoga’ comes from the Sanskrit word ‘Yug,’ which means ‘to unite.’
The practice of yoga incorporates breathing, concentration, and physical poses. While physical and mental health improvements can result from yoga, experts emphasize that the overarching goal is to connect with the universe.
Does Yoga Help You Sleep Better?
Research has found a link between practicing yoga and better sleep, and there are a variety of likely reasons behind this evidence.
— Yoga and Relaxation
It’s no secret that stress can cause your mind to race, making it that much harder to fall asleep. This sleep deficit will prompt many who cope with stress to seek out relaxation techniques to quiet the mind for sleep.
One of the ways yoga may improve your rest is by helping you relax. Breathing is one of the core components of yoga and is also very calming.
You can practice yoga any time of the day, but health experts suggest choosing either the Hatha or Nidra format for those specifically looking to do this before bed. Hatha focuses on body positions, while Nidra is all about breathing and restorative poses. The experts add that these are better for inducing sleep than Hot Yoga or Vinyasa, which can get the heart pumping, giving you more energy instead of calming you down.
— Improved Mood
Depression and sleep problems are closely connected, with one typically triggering the other. For example, sleep deprivation increases your chances of developing depression, while depression can lead to sleep disorders such as Insomnia.
Yoga may reduce depression symptoms by boosting your mood, which could result in better shuteye.
— Exercise and Sleep
Many folks also rely on yoga as a form of exercise, and according to sleep health experts, physical activity should help you sleep.
Exercise helps reduce stress and anxiety, both of which can prevent you from getting quality rest. Therefore, yoga, which incorporates therapeutic breathing and concentration with the physical activity of poses, packs a one-two punch against stress.
Furthermore, exercise helps promote sleepiness by tiring you out. As mentioned, Vinyasa and Hot Yoga may be too energetic at night, but they’re perfect during the day. By expending more energy, your sleep drive should increase come nighttime.
Experts add that outdoor physical activity could help you sleep since exposure to natural light could help your body’s internal sleep-wake cycle - also known as the circadian rhythm. With summer soon arriving, it may be the ideal time to consider an outdoor yoga class.
— Pain Relief
The discomfort that results from back pain or arthritis can make it challenging to have a restful slumber, but according to Johns Hopkins Medicine, yoga may alleviate both.
Yoga incorporates light stretching which is reported to minimize pain and improve mobility for lower back issues. Furthermore, yoga is recommended as an initial form of treatment for chronic lower back pain.
Yoga is a considerably more gentle form of exercise than other fitness regimens, which is why it could be helpful for arthritis patients. The Arthritis Foundation reports that yoga may increase joint flexibility, reduce joint pain, build strength, improve balance, and lower tension.
— Self-Care
The discipline of yoga empowers people to become more mindful and make healthy choices. Self-care isn’t just about spending a day at the spa but instead taking care of your physical, emotional, and mental well-being.
Not only can be yoga be part of your self-care routine, but it can serve as a reminder to find additional ways to take care of yourself. These might include spending time outdoors, reading a book, meditation, eating well, or cutting back on smoking or drinking. Prioritizing sleep may also be part of your self-care routine, and the good news is that leading a healthy lifestyle should help you rest better since sleep and health are closely intertwined.
Written by Jill Zwarensteyn
HOW TO CHOOSE THE RIGHT PHYSICAL THERAPIST FOR YOUR NEEDS
Physical therapy can help you in more ways than you can imagine, but in order to get the most benefits out of your physical therapy exercises and consultations, you need to make sure that your physical therapist is the right one for your needs.
There are some general guidelines laid down by the American Physical Therapy Association (APTA) for choosing the right physical therapist, and we will be walking you through them below.
First Off, Your Rights
Before discussing other factors, let us first have a quick word about your rights here. Well, you can directly go to a physical therapist without the need of any referral from a physician, as all the 50 states, as well as the District of Columbia, allow you to do so.
That said, your insurance policy may have a say here, as it may require that you visit a physician first before seeking the help of a physical therapist, or may limit your options to only its preferred physical therapists.
However, if your physician says that you will need to have your physical therapy sessions in their office or a facility that is financially connected to them, then know you don’t need to follow their advice here.
You’re free to choose any physical therapist you want, and the same goes for the facility in which you have your physical therapy sessions.
Choosing the Right Physical Therapist
Performing a simple Google search may help you find quite a few physical therapists serving patients like you in your area. Many of them would also have a “Google Business” page, where you may be able to find reviews of their past customers.
Yelp is another platform that will help you both find the physical therapists in your area as well as understand the experience of their past customers.
While not necessary, you would have a better much chance of finding a good physical therapist if you limit your search to those that are members of the American Physical Therapy Association.
The next step would be to get an idea of the services the physical therapist offers, as many of them specialize in a certain area, like sports, pediatrics, geriatrics, women’s health and more.
Another important thing to keep in mind is whether the physical therapist participates with your insurance provider. You would have a much lower financial responsibility to take care of if they do.
Apart from that, certain physical therapists also specialize in particular parts of the body, such as the knee, back, neck and more. So if you’re dealing with any kind of health issues specifically related to a particular part of your body, then you may want to visit a physical therapist that specializes in it.
Similarly, the American Board of Physical Therapy Specialties (ABPTS) has introduced 8 specialty areas for physical therapists, including neurology, sports, pediatrics, orthopedics and more. So again, you would ideally want to approach the right specialist professional based on your needs. It’s the same way an individual approaches a dietician for specific purposes , like a person who specifically wants to follow a ketogenic diet has to visit a Keto specialist and not a normal dietician.
Written by Dr. John Mullen
TELEMEDICINE IN HEALTHCARE
What Is Telemedicine In Healthcare?
Telemedicine is a novel new way of getting you healthy without having to see the doctor in person. Offering you innovative solutions and twenty-four-hour access to your medical records and results, you have the best opportunity to meet with your doctor and talk about your concerns without stepping outside your house. That offers great benefit to those who suffer from anxiety and fear of getting sick during the pandemic.
Using Technology
Technology is your friend when using telemedicine. By using the app or the patient portal, you can talk to your doctor quickly. You also have access to your complete set of files and full knowledge of what is going on with your health. In addition to that, you have an easier time understanding your lab results, medication, and notes from the doctor.
You also have the chance to speak with your doctor freely through text or call them from your phone. That saves time and frustration because you can call them anytime, no matter what location you find yourself in. It will work when your parked and waiting for the kids at school, at home, or if you are walking somewhere. The service is around the clock, so you never go without professional help should you need it. When you need instant urgent care telemedicine options, service anytime is what you need.
A Virtual Appointment
The way telemedicine works for an appointment is that you call your doctor's office like usual, and then on the day of your appointment, they will call you on your phone when it's time. If you are using video calling, you will be able to see them, and the same is true with Skype.
That option works better for people because they don't have to go to the doctor's office in person. It helps them retain their schedule, and it's more convenient, which is something they appreciate. It also works for people stuck in areas that make it hard to get to the doctor or people who are not well enough to make the trip to the doctor. Those at risk with the pandemic can't leave the house either but still need medical help. This system was put in place with them in mind.
Try Telemedicine
It’s easy to have appointments virtually instead of in person. It’s easier on you, your car, and your time. It also helps the doctor help you medically. Insurance isn't a problem; there are no hidden fees; it is the perfect way to see a doctor when you need assistance during this pandemic.
Written by Charles Kitchens
HARNESSING THE POWER OF BREATH
Learning to breathe properly can transform your life. This may be an odd statement considering that we all naturally breathe in and out without thinking, but there are breathing techniques that can help you sleep better and easier, but also tackle anxiety and panic attacks. The way we breathe can also impact how well we can exercise, too. But how can we harness the power of breath so that it can make living much easier and more comfortable? Read on for the reasons why proper breathing techniques can help counter anxiety, get us a better night’s sleep, and enhance our exercise routines.
How Breathing Can Help Tackle Anxiety
Anxiety can make it difficult for us to breathe, and when we find it hard to breathe, we can become more stressed and anxious. This vicious cycle can be hard to break but learning proper breathing techniques and how to utilize our diaphragm can make battling anxiety a lot easier and more effective.
The best breathing exercises include:
— Inhale slowly (and deeply) through your nose. Make the most out of this by ensuring your shoulders are relaxed and that you are sitting straight. While inhaling slowly and deeply, your abdomen will hopefully expand, helping your chest rise a little.
— Exhale slowly through your mouth. With the air you have inhaled, you should slowly dispel it through your mouth. Make sure you keep your mouth and jaw relaxed so that you do not tense up. Keep your lips pursed ever so slightly and keep the rhythm the same.
— Repeat. You will need to repeat this process for several minutes if you wish to make the most out of it. Remember that you may not feel the effects straight away.
Breathing exercises can be used as often as needed and help counter anxiety attacks that may be bubbling in the background. It can take time before it makes you feel better, and if the process starts to make you anxious, then stop for now and return to the techniques when you are feeling better.
How Breathing Can Help Us Sleep Better
Sleeping with our mouths closed can stop snoring and improve oral health. Troubles with breathing when sleeping can cause discomfort and a poor night’s sleep that can impact a person’s mental and physical wellbeing. One way to help get a good night’s sleep is by investing in mouth tape. Mouth tape is, quite simply, a piece of tape that you put across your mouth. It is painless and easy to apply and remove. It also helps stop snoring and can reduce fatigue that is felt throughout the day. If you haven’t heard about mouth tape before, you can have your mouth taping questions answered by SomniFix.
How Breathing Can Enhance our Exercising Sessions
Have you ever run or swam and found it difficult to breathe after a while? Perhaps your mouth becomes dry and there is a pain at the back of your throat? Learning how to breathe properly when exercising can improve your performance but also make the sport much more enjoyable. It is said that the best way to boost your sporting performance and improve your breathing technique is by inhaling and exhaling through your mouth and nose combined. This can help your breathing stay steady.
Harnessing the power of breath can improve your life. Not only can you counter anxiety and improve your sporting performance, but you can get a better night’s sleep. All this can make your life much more comfortable and enjoyable. However, be sure to learn the best techniques for you, and if you need help, speak to a professional who can offer proper tips and tricks.
Written by Joniel Suezo
8 TIPS TO KEEP ASTHMA UNDER CONTROL
Asthma can have a big impact on your life. It can cause instances of wheezing or coughing. When this happens, it can be hard for you to get your breath back. At these times, many asthmatics will use a puffer or breathing exercises. At present, though, there is no cure. Because of this, the best option is to try and keep asthma under control. Let’s look at some of the ways that you’ll be able to do this.
1. Exercise Regularly
One of the best ways to keep your asthma under control is by regularly exercising. This has a few benefits. First, it boosts your immune system. Often getting colds or other diseases can cause breathing difficulties. Exercise will also help to improve the muscles that are associated with breathing.
For some people, exercising can trigger shortness of breath and asthma attacks. To prevent this, you’ll want to make sure that you are warming up and cooling down properly. This will give your body some time to adjust to the changed activity levels. If you ever feel that the exercise is too intense or an asthma attack might be coming on, you should stop. Take some time to get your breathing back under control, then try it again. If these issues continue, you might want to talk to your doctor. They will be able to create a routine that will allow you to exercise safely.
2. Be Aware Of Your Asthma Triggers
One of the most important pieces of information that you need to know is what triggers your asthma. This will allow you to avoid these things. The most common triggers can include things like dust and smoke. However, you might have things that will be specific to you. If you can’t avoid the trigger, you’ll need to come up with a plan about how to deal with it. For example, you might want to do some breathing exercises.
3. Monitor Your Mental Health
The interaction between mental and physical health can often be overlooked. But it plays a big role. For asthmatics, panic attacks or periods of high stress can occasionally trigger an attack. The best way to prevent this is by monitoring your mental health. For example, it might be a good idea to take up yoga or meditation. This can help put your mind at ease, putting you in a more positive frame of mind.
4. Monitor Pollen Levels
For many asthmatics, spring is one of the worst times of the year. Pollen is one of the most common allergens which can trigger a powerful reaction. When you’re outside, you won’t be able to control the amount of pollen in the air. However, you can monitor it and be prepared. Various websites will be able to use sensors to determine the amount of pollen in the air. They can then send this out to you. This will tell you what days you are at the highest risk of having an asthma attack. On those days, you might want to consider limiting the amount of time that you spend outdoors.
5. Keep Your House Clean
You should be able to control the environment in your home. This will allow you to create a space that has a low risk of triggering an asthmatic reaction. One of the best ways of doing this by keeping your house clean. This will ensure that dust won’t be able to build up. It’s important to vacuum frequently. When picking your vacuum cleaner, you’ll want to get one that has a HEPA filter. This will pick up the smaller dust particles, for a more thorough clean.
6. Wash Sheets Frequently
You’ll need to make sure that you’re regularly changing your sheets and pillowcase. This is because they might be able to trap dirt. They might also be able to trap in the dust mites and dead skin cells. These allergens have the potential to trigger an attack. It’s recommended that you do this at least once a week.
When picking your pillows, try to get some that you’ll be able to put through the machine. This will make them easier to clean. To keep the mattress clean, you might want to use a mattress protector. This is a thin sheet that goes over the mattress. It should be machine washable. You might also want to vacuum the mattress; this should remove any remaining allergens.
7. Use A HEPA Air Purifier
One of the best ways of preventing an asthma attack is using a HEPA air purifier. This will suck in the air, cleaning it. The HEPA filtration system will be able to catch even small particles. This system will be able to weed out things like bacteria and mold, keeping you healthy. These air purifiers will be easy to keep clean. In some cases, you’ll need to wash the filter. In other cases, you’ll need to replace it.
One of the best things about a HEPA air purifier is how small they are. This ensures that you’ll be able to have one at home and one in the office. However, for this to happen, you’ll need to know what you’re looking for. This HEPA air purifiers compilation will help you pick a good one.
8. Use A Humidifier
Cold, dry air can often present a problem for asthmatics. It might irritate the lungs, or cause their throat to become itchier. There are a few ways to deal with this. If you’re planning on going outside, you might want to wrap a scarf around your face. If you’re staying indoors, you’ll be able to use a humidifier to bring a lot of moist air into the house. During the summer months, you might want to use a dehumidifier. This will remove moisture from the air, lowering the chances that mold can grow in your home.
Conclusion
You don’t need to let the fact that you have asthma control your life. You’ll still be able to do all the activities that you like. So, use these tips to keep your asthma under control.
By Stacey Collins
BREATH HYGIENE: KEEPING THE MIND AND BODY HEALTHY
Over the past few weeks I’ve seen numerous social media posts counseling people to stay calm and stay clean. In my experience, employing good breath hygiene is the most effective way to both remain grounded and support immune and respiratory health. The breath is our greatest inner resource and with a little breath education, you too can develop the capacity to settle yourself, even when fear is gnawing at your gut! Initially, breath hygiene may feel unfamiliar or awkward (much like learning to wipe down everything you touch with disinfectant) but the more you work with it, the easier it gets. Here are five valuable tips for how you can use the breath as a powerful BFF to enhance emotional regulation, while simultaneously giving your immune system a boost:
1) Breathe Through Your Nose: I’m going to actually write that again in all caps to implore you: PLEASE, BREATHE THROUGH YOUR NOSE. The nasal cavity is the miraculous starting point for your immune system. Your nose is designed to protect your lungs from foreign particles, including germs. Within the nasal cavity are tiny turbinates that work hard to filter out substances that are not intended to be ingested. Inside the sinus cavities you have pockets of Nitric Oxide, a potent anti-microbial gas that has been shown to have anti-viral capacities as well. With each nasal inhalation you ensure that the air you are taking into your body has passed through your natural TSA check-point, weeding out potential biological terrorists.
I suggest employing nose-breathing 24/7. For me this means taping my mouth each night before bed. Nose breathing at night supports deeper, more restful sleep. Sleep is an incredibly important factor in sustaining your health. Mouth-breathing is linked to snoring, sleep apnea, insomnia, dental decay, and poor gum-health. Mouth and chest breathing also foster anxiety and panic by stimulating the sympathetic nervous system. To employ mouth-tape at night, use hypo-allergenic paper tape, like 3M Micropore or Nexcare Paper Tape.
2) Breathe light : Although common lore says that when you feel nervous or upset that you should take a deep (implying BIG ) breath, I’m going to suggest the opposite. Here’s why:
Big breathing stimulates your sympathetic nervous system. You tend to take big sighs or gulps of air when you are stressed or physically working-out. When you are relaxed your breath is slow and soft. I routinely ask anxious clients, “How would Buddha Breathe?” Can you imagine Buddha huffing and puffing his way through meditation? If you invoke your inner-Buddha and settle the breath, you will find that the mind follows and settles in-kind. This is the key to the power behind yoga pranayama practices. When you quiet your breathing, the nervous system resets into relaxation mode. If your internal alarm system isn’t being fired off by hefty rounds of big breathing, your mind will likely cease and desist from agitating stories of impending doom.
3) Breathe slow: It’s not always easy, but the companion to a light breath is a slow, rhythmic breath.
Fast breathing correlates with a higher heart rate and the fight or flight response. It tends to give rise to shallow, chest-generated breathing. When you override the urge to breathe rapidly, you exhibit personal agency over your reactivity in the present moment. This is empowering! Regardless of the circumstances happening outside of yourself, you can choose to maintain a slow, light cadence: Inhale 4 seconds, exhale 6 seconds, pause for 2. This keeps your mind from being hi-jacked by fear while reinforcing resilience.
4) Breathe like a Jelly Fish: Imagine your diaphragm, which sits right in the center of your body expanding and contracting like a beautiful jelly-fish floating through the ocean. When you breathe in, your diaphragm flattens, expanding your rib-cage laterally. When you exhale, your diaphragm draws inward narrowing the dome into the concave space between the ribs. This action formulates the basics of functional breathing bio-mechanics.
The abdominal muscles also attach to the lower rib-cage and work synergistically with the diaphragm. You can actively engage your abdominals to amplify healthy diaphragmatic movement. To do this, span your hands around the lower side-ribs and upper belly. With each exhalation, draw the belly inward as if you were hugging your viscera and giving it a good squeeze. On inhalation, relax the belly and allow it to passively expand. Visualize the undulating movement of a jelly-fish and train your belly and diaphragm to dance with the breath, much as a jelly-fish propels itself through water. Jelly-fish breathing enhances your parasympathetic nervous system by gently pumping the vagus nerve and replacing the chest-breathing habit. It massages your heart and supports lymphatic drainage. When you jelly-fish breathe, the lower lobes of the lungs are better activated which improves ventilation and profusion with far less effort.
5) Short Breath Hold Practice - Your ER Breath Remedy: It may sound counter-intuitive, but the absolute most effective way to short-circuit the panic button is to voluntarily stop breathing.
Employing Short Breath Holds (SBH) in a repetitive fashion rebalances your oxygen and carbon-dioxide levels. This in turns, increases oxygenation to the tissues, reducing tension. The arteries dilate, airways reopen, and nervous impulses quiet down. All of these systemic responses support you feeling more in control and less likely to be emotionally de-railed.
Here’s how to employ a SBH practice:
a) Always work with the pause after exhale.
b) Take a gentle nasal breath in and out (light, slow, and low).
c) Seal your nostrils with your fingers and count gently up to 5.
d) Release your fingers and take another gentle breath in and out through the nose.
e) Take a second or third ‘recovery’ breath between breath-hold cycles as needed.
f) Repeat the short breath-hold process.
g) Gradually increase the hold to 6, 7, or 8 seconds.
h) Build gradually over several breath cycles until you feel a return to calm.
NOTE: Short breath holds are never to be done after the inhale. Only sustain the suspension of the breath to a level that feels slightly challenging, not to the point that you’re gasping for the next in-breath. Be sure that the inhalation that follows your breath-hold is nasal - through the nose. Also, feel free to adapt. If a 5 second initial hold feels too long, drop it down to 1, 2 or 3 seconds and build from there. If you feel comfortable extending the breath hold to 12 or 15 seconds, work at that level. Honor where you are with this process. As your respiratory system calms down, you’ll find it easier to volitionally suspend the breath for longer periods of time.
Why it Works: The intention of the SBH practice is to allow your CO2 levels to raise back up re-establishing homeostasis. CO2 has a sedative effect on your nervous system. It acts as a vasodilator and relaxes the smooth muscle in the body which is embedded in the airways, arteries, and organs including the brain. When you stress-breathe for a period of time, you can temporarily hyper-ventilate. This means you’re breathing too much and lowering CO2 levels below normal. The lower levels of CO2 can make you feel like you’re having a heart attack or possibly dying. SBH practice offers a safer and less-cumbersome alternative to paper-bag breathing. The paper-bag method (dramatized in movies as a response to panic attacks) is intended to restore CO2 levels, offering immediate relief.
SBH practice can also be used to stave off coughs, wheezing, or chronic congestion. I encourage my clients to sway, dance, or jog in place while practicing their breath-holds. This offers a useful and playful distraction, enabling more comfort while learning this technique. Others find accompanying SBH practice with the repetition of a silent mantra like, “Om Shanti”, or “Light, Love, Joy and Peace” to be very soothing.
To summarize, remember these salient points:
Breathe through your nose;
Breathe Light
Breathe Slow
Breathe Low (Jelly-fish breathing)
When feeling anxious, worried, or restless - reach for your innate rescue remedy: Short Breath Holds!
The brilliant thing about good breath hygiene is you can practice all day long and no wipes are required! Learning to breathe this way offers potent sustenance to embody a calm, relaxed, and responsive state of mind. May we all find our way through these turbulent times and model our commitment to health and sanity through proactive self-care like good breath hygiene.
Written by Robin Rothenberg
