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Wellness Tips

Breathing

Is the single most important activity that we ever do & yet for most of us, we are not aware of this precious, life-sustaining process.  We can survive without food/water for a number of days, yet without breathing, we cannot survive even for a few minutes! It is observed that the normal average breathing is between 14-20 respirations per minute, yet, we refer to this is an ‘abnormal normal’.  This is because we pay no attention to how we breathe!

Simple Breathing Technique

 Ideally, our breathing should be relaxed, calm & deep.  This can be achieved by anyone who tries to develop some awareness of this process.  Sit in a comfortable, upright position or well-supported in a recliner or lie in your bed. Just try to relax, keep your eyes closed & bring your attention to your breathing.  Observe your nostrils & feel the movement of air inwards as you inhale, then pay attention to the movement of air when you exhale.   Now gradually pay attention to the chest & abdomen.  Observe a gentle expansion as you inhale & relaxation as you exhale.  After a few breaths, gently try to inhale a little deeper (feeling an expansion of the chest & abdomen), followed by a gentle, focused & slow exhalation through the lips (as the chest & abdomen gently contract), repeat.  Do not force either phase of the breathing cycle. Try to have an equal duration for each inhale & exhale breath. Continue to breath in this manner for a few minutes, this will naturally bring your breathing rate to around 6-8 breaths per minute without any extra effort. Feel the calmness & relaxation…

Try to do this type of ‘mindful breathing’ as often as possible during the day & definitely at night before going to sleep!

Walking

Is the easiest exercise that can be done by us!  It requires no special equipment, training or clothing.  All you need is a good pair of shoes, comfortable clothing & you are all set!  Helpful hints:

  • Warm-up, is essential either in the form of gentle stretches or begin walking at a slow pace, similarly cool down also with stretches or a slower walking pace.  This will minimize risk of muscle strain/injury.
  • Posture – Keep a comfortable upright posture - head up, spine upright, shoulders relaxed.
  • Take smooth, even strides allowing the arms to swing effortlessly. Walk briskly - if able OR, alternately vary the pace for a fixed distance to minimize fatigue.
  • Breathe normally & deeply.
  • You may use a pedometer if you wish to track the number of your steps.
  • Try to walk atleast 15-30 mins. daily preferable in a park/natural setting.

Nutrition & Hydration

  • Eat wholesome foods, avoid processed foods
  • Include fruits, nuts & vegetables as part of your daily food intake
  • Drink plenty of water during the day

Health Tips Videos

Sleep Well, Be Well: http://youtu.be/CrbxpC2lbXE
Headache relief techniques: http://youtu.be/l2LD6OCJY0Q
TMJ pain relief video: https://www.youtube.com/watch?v=FOe-gpDx_ac
Move It or Lose It: https://www.youtube.com/watch?v=z5zIYassXlA
Improve your posture: https://www.youtube.com/watch?v=HrBTP2UUrkA