Health Archives - JoyScore

The first act in this world we do is breathe and the last act is breathing.

We breathe everyday but are we breathing properly? Harvard health states that when we don’t do deep breathing from the abdomen and instead do only shallow breaths our lowest portion of the lungs do not receive the full share of oxygenated air. This can lead to shortness of breath, anxiety, and allow toxins to become stagnate in the body.

Shallow breathing, breathing through the mouth, or improper breathing patterns can lead to more tension and stress in the body. Oxygen is the key fuel that runs our body and without it we are making our cells, tissues, and systems starve, which can cause the sympathetic system to come on overdrive. When the sympathetic system is on for too long, the energy into the flight and fight response takes away from normal functioning of the brain, nervous system and the digestive system. All this can lead to chronic disease and illness.

The autonomic nervous system plays a key role in taking us back into rest and relaxation, especially after this flight and fight response. This system governs our digestive system, heart rate, and other automatic functions in our body. These functions being automatic cannot be changed consciously, but with one exception, the breath. Slowing down the breath actually directly influences the autonomic nervous system, specifically the parasympathetic system. So when stress and fear is triggered, we are able to manage the stress through our breath. Isn’t that a breath of relief?

A simple practice we can try is the three part yogic breathing:

1. Sit in a seated position or lie down on a mat
2. Place the right hand on the chest or heart and the left hand on the abdomen
3. Inhale deeply where you see your chest and abdomen rising fully like a balloon
4. And exhale where you see your tummy going inwards toward the spine, allowing all the air out of the belly
5. Practice this for 5-10 minutes

After this exercise, you will feel fresh and rejuvenated! But you have to try it to know it.

Watch SneakPeek of JoyScore 4-7-8 Breathing.

We all know that a good night’s sleep is important. Not only do we feel better when we are well-rested, but we function better too. In fact, sufficient sleep plays a vital role in our mental, physical, and emotional health- not to mention our general safety and performance in our everyday lives.

So if sleep is so important, why are we constantly neglecting it? According to a recent study from the Centers for Disease Control and Preventions, more than a third of American adults are not getting enough sleep on a regular basis.

Its recommended that adults aged 18-60 sleep at least 7 hours each night. Are you falling short? Here are 5 tips to help get you back on track:

Get adequate sunshine exposure throughout the day Your body actually wants to help you with your sleep schedule. The body has a natural clock known as the circadian rhythm that helps you stay awake and tells your body when its time to sleep. Getting natural sunshine (or bright light) during the day helps keep your circadian rhythm healthy. This can improve your energy throughout the day and help you sleep better and longer at night.
Limit light exposure at night For the same reasons sunlight exposure during the day is important, limiting the exposure to light at night matters. This includes the blue light that is emitted from electronic devices. Try powering down 2 hours before bed to help improve your sleep quality.
Try to maintain a normal sleep schedule That circadian rhythm we discussed earlier thrives on consistency. Taking unexpected naps throughout the day or waking/going to bed at random hours is not doing your body any favors. Consistency with your sleep and waking times can help improve your long-term sleep quality.
Avoid caffeine late in the day Though a healthy intake of caffeine during the day can enhance focus and energy, its effect can make it difficult to unwind at night. Caffeine can stimulate your nervous system, which makes it difficult for your body to unwind the way it typically would at night.
Exercise during the day Exercise has numerous health benefits, and improving your sleep quality is another bonus. Sleeping can help reduce the amount of time it takes to fall asleep and reduce anxious thoughts that may keep you awake. However, try to avoid exercising too closely to bedtime as exercise tends to increase your alertness, which would be counterproductive to falling asleep.

Ultimately, poor sleep patterns can lead to obesity, lack of productivity, mental issues, and all sorts of other problems. Focusing on getting a good night’s sleep should be made a top priority for achieving optimal well-being.

The Joy of the Breath

5 Tips for Achieving a Good Night’s Rest