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By Sharon Clara

 Many of us have got used to the habit of shallow breathing, which is caused by a hurried lifestyle, stress, poor posture, and lack of physical activity.

In yoga breathing practicing, the diaphragmatic breathing is the most recommended way of breathing. Diaphragmatic breathing, referring to as deep breathing or abdominal breathing, means inhaling deep into the lungs by flexing the diaphragm, rather than shallowly which only use the upper rib cage; it expands the abdomen rather than the chest. It is recommended by many health and fitness experts because it is a much healthier, more efficient way to breathe, lengthening and deepening our breaths, increasing oxygen levels in the blood, raising energy in the body, relaxing intestinal muscles, and creating a sense of relaxation as the heart rate, cortisol and blood carbon dioxide levels drop.

You can practice diaphragmatic breathing as the following tips.

1. Sit up as straight as possible, shoulders back, one hand on your upper chest, the other on your abdomen just above waist. Good posture allows for greater expansion of the lower rib cage.

2. Inhale slowly through your nose to the count of five. Feel the hand on your abdomen moving outwards. The hand on your chest should not move.

3. Pause for one count.

4. Exhale slowly. The most therapeutic aspect is the long exhalation, which should be twice the length of the inhalation. Feel the hand on your abdomen moving in as you breathe out.

5. Pause for one count.

6. Repeat four times.

You should practice this method of breathing unless you can do it naturally.

If you are feeling pain because of the wounds or others, you can try slowing breath. The slowing breath has a direct impact on the sympathetic nervous system, which helps control blood flow and skin temperature, blocking some of the pain response.

A life coach explained that if we breathe too fast when we are in pain, tension, stress or anger, it will cause chemical changes in the blood. These changes will transmit to our brain and make us feel light-headed, or getting tingling and cramps in the fingers, toes and around the mouth. It will make the person take as many as 30 breaths a minute, which is called hyperventilation. If you feel pain you may have other chain reactions such as make your hands and fingers in spasm. Then you need to slow your breathe rate. Heres a small tip–to re-breath in to a paper bagbreath back in some of the excess carbon dioxide youve exhaledhas the same effect and calms you down fast.

A breathe method for exercising.

1.Generally you exhale on the effort, if, say, doing weights, karate or boxing, and inhale on the return.

2. For cardiovascular exercise, the aim is to breathe without a struggle. Some people will achieve this by focusing on the ratio of the speed at which they breathe out to that of inhaling. It gives them a focus to balance the intake of oxygen with the release of carbon dioxide.

3. The aim, in part, of any warm-up to an exercise routine is to increase the body temperature gradually. This should involve the progressive stepping up of effort, which will give you a chance to correlate your breathing patterns smoothly to the required effort.

4. The main thing is to start off slowly and progress gradually. Your body needs to warm up and you need to give yourself a chance to reach faster rates of breathing in a controlled way. In sports that require explosive power actions, it is particularly important to be warmed up and your lungs well challenged before you can perform in a safe and effective manner.

Smokers can improve their lungs function after quitting smoking. After a smoke giving up smoking, the body quickly starts to clean itself by coughing up the debris in the respiratory system that restricts breathing. In a few days quitting smoking, carbon monoxide is eliminated and lung function can improve by 10 per cent within 3 to 6 months.

Dizzy spells are common and the chest can feel tight, because the lungs are taking in more air and oxygen than they are used to. Breathing becomes easier within 72 hours as the bronchial tubes relax, and energy levels rise. Deep breathing is an effective way to tackle symptoms of nicotine withdrawal, such as cravings and irritability.

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Massage Therapy. Your Solution To Promoting Mind
&
Body Relaxation.

By Jessica Louise

 If you live a busy way of life, massage treatments can be exceptionally constructive in alleviating the day to day stresses that we all encounter from time to time. Massage therapy aids psychological relaxation as well as reducing the problems of back and neck pain. Numerous people enjoy getting a massage on a regular basis for the reason that it relieves tenderness and revitalizes your body and mind leaving you feeling refreshed and relaxed. Also, massage therapy might improve your immune system; bring down headache pain, improve joint & muscle mobility & aid in the healing of injuries.

Many people allege that massage therapy relieves these problems where traditional treatments do not work. Of course, you should always speak to your general practitioner about alternative treatment options such as massage before proceeding.

Massage is used to take care of a widespread diversity of complaints including:

1. Muscular aches and pains

2. Headaches & migraines

3. Sleep disorders - insomnia

4. Nervous tension - anxiety

5. Despair - sorrow

6. Arthritis

7. Eating disorders

8. Sports injuries

9. Many other complaints

There are several different types of massage & every one tends to focus on specific parts of the body.

For example:

Deep Tissue Massage

Deep tissue massage, as the name suggests, targets the deeper layers of muscle tissue. It is intended to access the deep sections of thick muscular tissues, releasing toxins & tension. You may possibly experience some tenderness following a deep tissue massage however this usually disappears after a day or two.

Stone Therapy - thermotherapy

Stone therapy massage makes use of both hot & cold stones in order to bring about a sensation of deep relaxation & wellbeing. The hot stones are usually volcanic rocks such as basalt & cold stones are typically marble or similar. The stones, which are heated or chilled to varying temperatures are positioned on the body according to the individuals requirements and when used in addition to massage, may present excellent benefits that are not achievable through normal massage. Typically, the heated stones allow for a much deeper massage while the cold stones are used to lower inflammation and to decrease blood from swollen spots. The practice of using hot and cold stones together has been long practiced and can enhance the circulatory system while aiding the body with self-healing.

Sports Massage

A sports massage may frequently be somewhat arduous and is intended to avert and relieve injuries and conditions that are linked with sport and exercise. Typically, a sports massage is performed prior to, during, or following vigorous exercise however a sports massage can also be good for more passive exercise like walking. A sports massage is designed to increase endurance & performance, to reduce the prospect of injuries. If you do suffer an injury, a sports massage will help cut down your recovery time.

Pregnancy Massage

Specially trained practitioners usually use a combination of Swedish and Remedial techniques to aid and reduce tension and pain associated with being pregnant. A great deal of care must be taken and should only be practiced by a trained expert nevertheless it is generally believed that regular massage throughout the pregnancy may lessen labor time and help in the return to optimum fitness after birth.

There are many more styles of massage including Swedish massage for relaxation, Cranio-Sacral massage that focuses on your neck, head, & spine, as well as acupressure, reflexology, Reiki, and Shiatsu techniques.

A trained masseuse will commonly practice two or more of these.

Massage sessions typically take 30 minutes to an hour, depending on the whether or not you are receiving a massage that is concentrating on a particular area or whether you are getting a full body massage. It is always a good idea to do a little research to find out which massage technique best fits your particular needs. If in doubt, consult your medical practitioner or a qualified massage therapist.

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