Deep Breathing

Breathing is process very hardly notice, its going on continuously whether we are aware of it or not. Deep breathing is Conscious breathing where we are fully aware of our breathing. Nowadays more & more people are becoming aware of the Health benefits of Deep breathing.

Breathing is the only bodily function that we do both voluntarily and involuntarily. We can consciously use breathing to influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Breathing exercises can act as a bridge into those functions of the body of which we generally do not have conscious control

When we are under stress our breathing pattern changes, it becomes rapid. That directly affects the working of our different body parts. Over a period of time frequent increase in heart rate takes toll of our overall health.

Relaxation in just 10 minutes!

Relaxation is everyone is looking for. In today's highly challenging & demanding, stressful life everyone wants some time for relaxation. but one seldom get time to relax completely due to tight schedules. 

whenever one thinks of relaxation first thing come in the mind is vacation in an exotic location, a spa or simple meditation retreat. many people find relaxation in Nature, nearby river or countryside. Some people find relaxation in soothing music. but the prime question remain how to get the daily dose of relaxation in the very stretchable urban lifestyle?

here i suggest a very simple yet effective exercise for relaxation which can be done anywhere at anytime without much efforts.so here we go

1) find a place where you are not disturbed for a while. it can be meeting room in your office.

2) close your eyes & start deep breathing

3) as you breathe deeply put focus on your nostrils, tip of your nose where you can feel the air moving in & going out

4) be alert & aware of your breathe movement. breathe is coming inside, then there is a little pause, then breathe is moving out then again there is a little pause then the breathe is again moving in.....

5) Now being aware of your breathe tell your self that : "I dont need anything" " I am complete" "I am whole"

6) after repeating these words to yourself again be aware of your breathe.

you will notice instant relaxation in your mind as you become aware of your breathe, So as mind becomes calm your body also gets relaxation.

Initially you will find difficult to remain aware of your breathe even for 5-10 seconds but later on with practise it will become easier for you.

repeat this exercise whenever you feel tired or exhausted.

Get relaxed get connected to yourself! All the best!

Biofeedback & Meditation

Biofeedback
Biofeedback is a therapeutic technique that claims to teach you how to control physical responses, such as breathing, hand temperature, muscle tension, heart rate and blood pressure, which are not normally controlled voluntarily.

The way you achieve this control is by learning how to focus on and modify signals from your body. For instance, in the case of asthma, biofeedback could help you to learn to control your breathing and bring down your anxiety level when your symptoms start to flare up.

Chances are you have used biofeedback yourself. You've used it if you have ever taken your temperature or stepped on a scale. The thermometer tells you whether you're running a fever, the scale whether you've gained weight. Both devices "feed back" information about your body's condition. Armed with this information, you can take steps you've learned to improve the condition. When you're running a fever, you go to bed and drink plenty of fluids. When you've gained weight, you resolve to eat less and sometimes you do.

Several different relaxation exercises are used in biofeedback therapy, including:

20 Powerful Questions to Help You Discover the Purpose Life

Who Are You?

1.    Who are you What is the one thing that makes you special and unique?

There is no other person on this planet quite exactly like you. For just a moment, quit focusing on what you are not, what you wish to be, or what others expect from you and find out what is the one thing you already have that makes you special. Identify your “special”-nesses, acknowledge it, respect it and make it central to how you carry yourself.

2.    How do people perceive you?

Do people see you for the special person that you are? Do they appreciate your unique abilities? If not, what is the reason? How can you change it?

Maybe a quote by Henry Longfellow — “We judge ourselves by what we feel capable of doing, while others judge us by what we have already done.” — has the answer? How can you bridge the gap between what you are uniquely capable of being and the person that you currently are?

3.    If money was not a constraint, what would you be doing with your time?

Write a book? Become a singer? Grow a beautiful garden? Spend more time with your family? Take your time. Feel free to daydream. Once you have the vision in your mind, think of what is the one thing you can do now to move just one step closer to that vision. When you have a vision and start taking action, the universe will conspire to make it a reality.

4.    What do you do for a living?

There is nothing deep about this question. It really is as simple as it sounds. If your answer matches (or will lead you towards) what you answered to the previous question, you are on the right track. If answered “Become a writer” above and “I am an engineer” to this one, you need to figure out how bridge the two. Maybe you can start a tech blog. Or a series of (blockbuster) books about the adventurous engineer or the vampire engineer. Whatever. Figure it out.

5.    What are you grateful for?

How long did you have to think to answer that question? If you answer was not immediate – if the images of your family and friends, your health, your ability to see, hear, walk and talk did not come to your mind instantly, you should start looking into developing an attitude of gratitude. Remember the quote – “I cried because I had no shoes until I met a man who had no feet.”

Alternate Breathing for Balancing Nervous System & Reducing Stress

Alternate Nostril Breathing is perhaps the premiere technique for awakening the third-eye and stimulating activity of the pineal gland.  It works by balancing the two major ‘nadis’ (energy channels or meridians) that run the length of the spine and govern the yin and yang aspects of the mind/body/spirit, primarily at an energetic level.  These nadis, correspondingly called Ida and Pingala in Sanskrit, are each connected to eithier the left or right nostril.  Throughout the day, corresponding to the varied lunar/solar cycles and energies, either Ida or Pingala is dominant and hence either the Yin/receptive/female or Yang/outward/male energies will be expressed.  However, through the use of the Alternate Nostril Breathing technique, traditionally known as Nadi Shodhana, one can bring these energies back into balance at will.  Typically this results in greater mental, physical and spiritual harmony as it has the effect of balancing the hemispheres of the brain, lowering the heart rate, and harmonizing the nervous system.

Nadi Shodhana is a powerful practice and it is suggested to start slowly and work your way up to a longer practice.  It is also importance to clear, balance and energize the other 6 primary chakras as well when working with Nadi Shodhana, as practicing this technique in isolation can lead to energetic imbalances.

In a recent six-year study conducted on over 2800 men from Copenhagen, Denmark, scientists discovered that the resting heart rate has a whole lot to do with the length of our lives. Ancient yogis knew this too, when they pointed to elephants and other large mammals with slow breathing rates and slow-beating hearts that lived to be over 100. Conversely, animals like dogs and squirrels live short lives because their hearts beat faster and their resting heart rates are often higher.

Our resting heart rate is an indication of many important vital functions in the body, including our ability to regulate important endocrine secretions to balance hormones, and also to ensure the health of the autonomic nervous system.

The typical resting heart rate (RHR) is around 60-100 beats per minute, and while exercise has shown to lower the RHR over time, the new study from Denmark is showing that despite our attempts to stay young by racking up the miles on a tread mill, a high resting heart rate can kill us sooner rather than later. According to Thorsten Jensen, a cardiologist who worked with colleagues in a study at Copenhagen University Hospital, people with an RHR of 80 beats per minute die up to five years earlier than those with, say, a resting pulse of 60 beats per minute.