Can Positive Affirmations Create Positive Changes in Your Brain?

Positive affirmations have more power than you think for improving attitudes and challenging those negative thoughts. Growing up I heard two phrases” you are what you eat” and “you are what you think”. As a teenager both were equally difficult to accept and change. Affirmations are positive thoughts that can be used for support and encouragement. When you repeat them daily and believe in them, they will help make positive change in your life.

 

The Power of Positive Thinking

 

Truly successful people in all areas of life don’t just stumble their way to success. They work hard to achieve their goals, and positive thinking can be the key to success. Positive affirmations can inspire and motivate you to take yourself to the next level, whether that is an extraordinary athlete, entrepreneur or top author.  

If you’re relatively new to the idea of expressing positive affirmations, they come in different designs.  Some help you to acknowledge the good that can come from daily life. Here a few of those:

  • I will learn something positive from each mistake I make.
  • I will find someone to share my life with by taking a greater interest in other people.
  • I will not give up on my dreams but pursue each goal steadily until I succeed.

There are affirmations that focus on what you can control and the choices you make in life. Some example of that would be;

Being happy is a choice I make daily and I am grateful for the opportunities that I accept. 

My life is just beginning and I will design it for a peaceful life style. 

My marriage is becoming stronger and stable every day.

What is most important is to believe in yourself and use verbal expression to strengthen your commitment.

Some people have more success by placing their affirmations in the present tense:

  • I am succeeding in my business goals monthly.
  • I make progress in losing weight each day.
  • I support my children as they achieve their goals

Reprogramming Your Thought Patterns

You can reprogram your thought patterns with daily positive affirmations. There is research that supports affirmations to be proven methods of self-improvement.  Just like exercise, utilizing affirmations will increase the production of feel good neurotransmitters that make us feel more positive.

You might have to experiment to find the perfect formula for making positive affirmations, but the technique works and has been proven in scientific studies. The self-affirmation theory has been tested in neuroscientific research, and the findings include evidence that positive affirmations strengthen key neural pathways related to self-worth and taking positive action. Studies also show that positive affirmations reduce stress, reinforce media messages about the best practices for good health and have a positive impact on diet and exercise.

https://positivepsychology.com/daily-affirmations/

https://www.thecut.com/2015/11/why-self-affirmation-works.html

http://www.brainsync.com/blog/rewire-your-brain-with-affirmations/

7 TIPS TO GET YOUR BRAIN TO SAY NO TO HOLIDAY SWEETS

Sugar is all around us. We want to fit in and celebrate with our family, friends, and co-workers, yet we know that an over-abundance of sweets has its repercussions. While it may not be as easy as pie, you can say no to the extra goodies that love saying your name. Use these strategies to help your brain say no to holiday cookies and sweets, and make this your most enjoyable holiday season ever.

1. Think About The Side Effects

Think of how you felt when you last ate a box of candy. Sure, it felt great while you were chewing, but did you feel wonderful afterward? Probably not. If your stomach was as hard as a rock, you most likely got sick and wanted to eat a nice meal but was too stuffed to enjoy it.

Eating many sweets daily robs you of eating more of the nutritious food. What’s more, sugar contains empty calories. For example, for the same number of calories, you can possibly eat three or four pieces of favorite fruit instead of one cupcake. This means that you need more sweets to feel full, yet you may not feel satisfied in the end.

2. Remind Yourself That Weight Management is All Year Round

If you treat yourself to dessert occasionally, say once a week, continue to do that around the holidays. Remember that having a routine to manage your weight doesn’t stop around the holidays. If you take a few months off, you might be tempted to go on a fad diet when the holidays are over. Fast weight loss is harder to keep off. Stick to your routine even during the holidays to help say no to excess sugar.

>READ: THE BEST PLAN FOR WEIGHT CONTROL AFTER 50 JUST GOT BETTER! 

3. Moderation is a Lifestyle

 

moderation is key to say no to holiday cookies

Sometimes we make the mistake of thinking that one sweet will ruin our diet. One cookie, one time, won’t ruin it. The repetition does. It’s the consecutive days of eating unhealthy snacks that influences our brain to say yes repeatedly to them. In order to eat sweets and office snacks in moderation, you’ll need to learn the realistic portions of food and how often you should eat them. When eating in moderation becomes a lifestyle, your brain can say no to many holiday temptations.

4. Stick With Your Exercise Routine

Exercise is a mood enhancer, depression buster, and excess weight eliminator. Our bodies are stronger, we stand up straighter and we smile more after an exercise session. It doesn’t have to be stringent or long. Studies show that as little as 5 minutes of daily running improves our health. If you’re one to exercise just enough, skip the excess holiday cookies and sweets. Tell yourself you don’t want to have to step up your exercise plan.

>READ: SECRETS OF OLDER ATHLETES ANYONE CAN ADOPT FOR A HEALTHIER LIFE

5. Say No to Outside Influence and Peer Pressure

 

say no to peer pressure when it comes to holiday cookies

Your family may have a history of diabetes, heart conditions, or other health problems that could have been derailed by maintaining better eating habits. Decide to break the cycle while you celebrate the joyous season. Practice responses before you attend a holiday party such as, “I’m watching my sugar intake today.” You might start a trend. Or simply say, “I’m full,” or “Thanks anyway, but I don’t have a taste for sweets right now. It looks delicious though.” Caring friends, family and co-workers should respect that.

6. Eat Regular Meals and Regular Meal Times

Skipping meals leads to overeating the wrong foods for a quick energy fix. Therefore, another way to get your brain to say no to the extra holiday cookies, cakes and office snacks is to plan a healthy and filling breakfast, lunch and dinner.

>READ: MINDLESS EATING AND WHAT TO DO ABOUT IT

When you get used to filling up on nutritious food, you’ll look forward to preparing and eating it. On that note, there are so many options to select from in the variety of meats, fruits, vegetables, and grains, so only eat what you like. If you don’t prepare food at home that is both healthy and delicious, it’s easy for your brain to say yes to holiday sweets.

7. Bring a Healthy Dish to the Holiday Party

 

Whenever you’re invited to an office party or a family get-together, make a fruit salad, green salad, chicken salad or another type of dish that you can eat too. Look up recipes on how to reduce the calories of your favorite comfort foods. Don’t depend on others to cater to your dietary needs. Come to the event prepared.

The Holiday Festivities are Meant to be Enjoyed

You can be victorious in your efforts of how to get your brain to say no to the extra holiday cookies, cakes and office snacks. Focus more on the company of friends, relatives, and co-workers, and not so much on the food.  Also, keep in mind that the key jubilant months of the year are November and December. That’s only two months out of twelve. This leaves ten months out of the year where the pressure to eat sweets on a regular basis isn’t so high. Remain in control. You got this.

HOW TO EASE FINANCIAL ANXIETY WITH KIDS GOING BACK TO SCHOOL OR COLLEGE

Financial anxiety with kids going back to school/college is no minor issue. Parents are responsible for buying school supplies, saving for college tuition and expenses, and making a budget. If you are not financially prepared for all the expenses, you can get overwhelmed.

Unfortunately, as many already know, stress caused by financial situations can make things extremely difficult on a family and anxiety levels can boil over.  Here are some helpful tips to help you ease financial worries.

Make a Budget and Stick to It

The very idea of making a budget is dreadful to most people, but you should consider this a priority in anything related to finances. Without a financial plan, you are most likely to find yourself in debt. That said, it is crucial to set aside a few minutes to figure out how much your kids’ expenses will be every semester or school year. List all possible expenses including tuition, cost of living, cost of supplies, etc.

After having an overvieWriting down your budget and goals can help reduce financial anxiety as kids head back to schools and colleges.w of expected expenses, write down all your sources of income and start appropriating. Sometimes, the expenses may be higher than all your income combined. If this is the case, research possible scholarships and tuition discounts to take advantage of. If not, look for another income source to supplement your current income.

Having this kind of financial information can reduce your financial stress and give you a chance to plan ahead. Of course, a budget will not work at all if you do not stick to it. It is necessary to check your spending habits once in a while to see if you are on the right track. Therefore, always list down where your money goes, what expenses to expect, and adjust your budget as often as necessary.

Cut Costs Whenever Possible

While parents want to teach kids independence, if your expenses outweigh your income it’s also crucial to cut costs whenever possible. Ask yourself:

  • Do your kids need to stay in an expensive housing option?
  • Can they stay with you while they continue with their studies?
  • Can they get a roommate?

It is important to teach kids about cost-cutting as well. There is a big difference between a want and a need. While kids often want you to buy them nice stuff, it is okay to say no if the items are not necessary. Teaching kids the value of budgeting and cost-cutting not only helps ease your financial anxiety, but also makes them financially wise in the future.

Unfortunately, this is sometimes easier said than done when you are looking into the teary eyes of your child who wants the same expensive trendy shoes as his classmates in order to “fit in”.

>READ: THE GIFT OF STARTING YOUNG: SETTING THE FOUNDATION FOR FINANCIAL SUCCESS

Avoid Credit Card Debt

Remember that credit card debt causes a lot of financial stress. There are many benefits to not using a credit card. For one, you are most likely to avoid temptation. Marketers use a lot of lures like discounts, the illusion of scarcity, free trials, and the like to get you to buy stuff you may not even need. Having a credit card on hand makes it easy to impulsively purchase unnecessary items.

Avoid incurring more debt by not using credit cards as much as possible. Teach your kids not to rely on credit cards as well. Unless you are using a line of credit for business purposes that make you money, use cash or debit for purchases.

Take Advantage of Educational Plans and Funding

As early as possible, plan for the future education of your kids:

  • Research educational plans that help you save for your kids’ college tuition and expenses.
  • For long term horizons, you may want to invest in mutual funds and stocks.
  • For short term horizons, allocate a fixed amount of a portion of your income to get a pre-need plan.

Another way to ease your financial worries is to look into scholarships or grants that your kids can apply for. Many scholarships from various institutions are not claimed because parents do not take the time to do their research. If you run out of options, look into government loans and student lines of credit as a last resort. Remember, it is better for your kids to finish their studies with the help of a loan than to end up not having an education.

>READ: SUMMER IS A GOOD TIME TO TEACH FINANCIAL LITERACY

Final Word

Take control of your life and finances by becoming financially literate. Always make a conscious effort to stick to a budget. Never buy anything that is not necessary and avoid credit card debt. As early as possible, plan for your kids’ education. You can ease yourself from financial anxiety if you prepare for the financial challenges ahead.

And remember, even though your children may be upset now and may not understand why they are not getting everything they want for going back to school, they will when they get older.  And they may even thank you for it!

>READ: ARE YOU THE FAMILY BANK? 

>READ: THE FAMILY MONEY TALK: WHAT TO DISCUSS AND WHY 

 

CBD Oil and the Effects on the Brain

As we get older we learn more about what our bodies need and how to heal our aching bones. Now many are turning to Cannabidoil, or CBD. It’s becoming so popular The New York Times even called it a “magical elixir, a cure-all now available in bath bombs, dog treats, and even pharmaceuticals.” And for those who have never tried and want to learn more, you’re not alone!

What is CBD oil?

There are many questions about CBD oil: What is CBD? What is THC? Is it legal? Is it the same as marijuana?

molecular structure of CBD

In a recent interview with Dr. Russell Zwanka, a Siena College Food Marketing Researcher and a published author on CBD oil, he broke down exactly what CBD is and what you need to know. According to Dr. Zwanka, inside the cannabis plant is more than a hundred of what are called “cannabinoids.” CBD is a one of the cannabinoids inside the plant with less than 0.3 percent THC. THC, or tetrahydrocannabinol, is another cannabinoid inside the cannabis plant.

Both CBD and THC have effects on the body and especially the brain receptors associated with thinking, memory, pleasure, coordination, and time perception, but in very different ways. THC is a psychoactive substance and causes the “high” feeling whereas CBD is not a psychoactive cannabinoid.

What are the effects of CBD oil on your brain?

CBD has been known to provide relief for ailments such as inflammation, arthritis, help with sleep, bone growth, bone disease, seizures, anxiety, and certain types of cancer. With millions of these claims, it begs the question, what is it doing to our brains and our bodies?

According to Leafly, when a substance reaches the brain after hitting the bloodstream, it will “influence brain activity by interacting with receptors and neurons.”

Neaurons Comminicating with Neurotransmitters

When it reacts with a receptor such as dopamine, it can help the body produce more cannabinoids and regulate behavior and cognition. One of the main reasons CBD has gained notoriety is its ability to target the serotonin receptors, which can help with disorders involving pain, depression, anxiety, nausea, vomiting, schizophrenia, and more.

Dr. Zwanka says your body already naturally produces cannabinoids, but taking CBD can help to restore the body and brain to maintain “normalcy.”

On top of that, when CBD reacts with opioid receptors, it can immensely reduce drug cravings or withdraw symptoms, which can be an organic way to heal your body rather than prescribing opioids. But the question comes into play of whether or not this is approved by the FDA and “legal.” That answer depends on what form the CBD oil comes in.

What form does CBD oil come in?

CBD oil comes in a number of forms from tinctures to salve, capsules, gummies and vaping. When using a tincture, you put it under the tongue and avoid the digestive system so it’s a quick reaction, going straight into the bloodstream. Meanwhile CVS and Walgreens will offer a salve over the counter.

The form with the most controversy is CBD oil vaping. Dr. Zwanka says while there may be a stigma on pulling from a pen, the smoke form has an almost immediate effect that lasts longer. It’s one of the most controlled ways to take CBD oil.

Is CBD oil legal?

The answer is yes and no. Different forms of CBD oil are different in legality.

If it’s hemp derived, Dr. Zwanka says it is a federally legal product as long as it has 0.3. That remains true unless the state wants to enforce its own rules. Anything derived from the marijuana plant and has more than 0.3 THC, then has to follow the state CBD regulations.

According to the Federal Drug Administration, companies cannot claim CBD oil as a treatment for many ailments people say they use it for, but you can say it has shown “relief” for or helps with symptoms from these ailments. The FDA has not allowed sales of CBD infused foods at this time since they believe more research needs to be done. A hearing is expected to take place in May regarding these regulations.

How much CBD oil should you take and how often?

Most experts say it’s difficult to truly give a dosage. Each body and brain is different when it comes to chemical balances, sizes, and needs. As always, when it comes to taking a new substance to help your body, speak with your doctor or physician if you have any questions.

Grief Happens in the Brain: Healing After Loss

The human condition is complicated and sometimes painful. In times of loss, in particular, it is especially hard to cope and work one’s way through the stages of what we know as grief. In technical terms, grief is “keen mental suffering or distress over affliction or loss; sharp sorrow; painful regret.”

In essence, grief is your brain trying to recover from the shock and disorientation that comes with loss and extreme change; in other words, your brain is trying to look out for you. Your body begins to experience deep biological responses to the painful circumstances, physically, psychologically, and emotionally. Just as chemicals and hormones are released in times of joy and excitement, so are chemicals and hormones released and bodily systems shifted in times of sorrow.

These responses begin in the brain.

Emotional Pain in the Brain

When the brain is going through grief, it experiences increased activity in the regions responsible for processing physical pain and emotions: the insula, anterior cingulate cortex, amygdala, posterior cingulate cortex, and prefrontal cortex. In the case of prolonged grief, pain actually accompanies the brain’s reward-process centers, meaning it reinforces (in a sense) the yearning for the lost loved one, almost creating an “addiction.” This is seen when grief persists and even disrupts everyday life.

The effects of grief can also be seen in increased cortisol levels, a hormone mainly released in times of stress–a major part of the grief response as a whole. As a result of excessive cortisol, the prefrontal cortex, which regulates emotions and memories, appears to shrink. This typically affects one’s ability to concentrate, recall things, and articulate or express feelings. Instead, expressing one’s feelings or desires in times of mourning can actually become difficult or even exhausting. Maintaining a normal level of this hormone is essential to human health, but if it remains high, it can take grief to a more prolonged or serious condition, like depression or anxiety.

That’s why it’s very important to be aware of all of the above as it relates to grief’s impact on the human body and mental state. It’s even more important that we treat ourselves kindly through the grieving process.

Appetite and Exercise in Mourning

While grief has its place in the brain, it also has its place in the body and mind. It all comes down to stress. Stress responses require attention in order to aid in healthy healing. Through the grieving process, make your physical, cognitive, emotional, social, and spiritual healths top priorities.

During the grieving process, it’s common to lose one’s appetite, overeat in pursuit of comfort, or even experience gastrointestinal issues as a result of grief’s major stressors. In this time, it’s very important to help yourself eat healthy foods that will not only comfort you but also keep your energy up, strengthening communication between brain cells.

Accompanied with eating right (occasional pizza and ice cream are acceptable, of course), exercise (even if mild) is a major help in healing from grief. Being active in some way, especially out in nature, can release neurotransmitters such as endorphins, serotonin, dopamine, and more, which are central to mood control and may help you fight feelings of depression. Meanwhile, it also helps relieve other symptoms of grief, such as anxiety, pain, lack of sleep, fatigue, and more. This can come in the form of a brief 10-minute walk, if that’s all a person can manage–any bit of movement helps.

Grief: The Sleep Thief

Sleep disorders may crop up in certain stages of grief. Try to take measures that will make you adequately restful by bedtime. That might mean setting some daytime or bedtime practices for yourself, such as no napping in the late afternoon or evening; developing a bedtime routine, in which you read a book or wind down with a bath; keep your bedroom at the right temperature, not too hot or cold; try to avoid electronic devices right before bed; use low lighting in the evenings; exercise at regular times each day (again, even if it’s a 15-minute stroll); stay away from caffeine late in the day; and try to avoid alcohol, for it may actually make it more difficult to stay asleep and can also destroy brain cells (you really need those).

Social Support As You Grieve

Because we are emotionally exhausted during this time, it’s difficult to express our needs. This is when social interaction and support crucially comes in to play. Having those around you who know you best and love you will encourage your healing and provide you the support you need to take it one step at a time. This doesn’t mean forcing yourself to be social; it means simply having loved ones nearby who understand and are there for you.

Be Patient. Healing Takes Time.

Ultimately, take it easy on yourself. Healing from loss takes time, and that’s all you can do: wait and treat yourself kindly. Remember that those around you should also understand that this grieving process takes time; that way, you don’t feel needy or rushed in the stages, which can lead to unearned guilt. Allow yourself to move through all of this organically.

Never feel selfish for grieving. As mentioned, grief is your body and brain’s natural approach to healing from something incredibly painful; let them do their job for you. Then, do your job in aiding your body and brain to heal by loving yourself, getting the sleep you need, eating as well as you can, and seeking support from others around you to combat any feelings of loneliness or ruminating thoughts.

In the end, you are not alone. Everyone in the world experiences grief at some point; let us all support each other through it and let ourselves grow from it.

This article was originally authored by Leigh Richardson and posted on Prime Women. Read the article here.

Women and Migraines: Causes, Coping and Cures

There’s nothing worse than having to force yourself to function in everyday life while dealing with something as hindering as a migraine or headache. There you are, sitting at your desk, staring at your screen, when you wonder, “hmm…what’s that?” as you notice a strange visual disturbance in your peripheral eyesight. Ah, yes. That’s called “aura,” and you know this because it has often led to a migraine or headache. If this is true for you, you are part of the one-third of affected individuals who experience “aura.”

Headaches and migraines come in all shapes and forms (unfortunately). First, there’s migraine with aura, which is a classic migraine, and second, migraine without aura, which is a common migraine. As for headaches, there are many more types: tension, cluster, allergy or sinus, hormone, caffeine, exertion, hypertension, rebound, and post-traumatic. The most common among these are tension headaches, which stem from physical and emotional stress, lack of rest, stressful work or other factors such as skipping meals, bad posture, and more.

Migraines Give Me the Feels—Not the Good Kind

Migraines and some headaches in general can be described as “intense pulsing or throbbing pain” in an area of the head. Migraines, however, can take it further toward nausea and/or vomiting, or severe sensitivity to light and sound. It can also last between 4 and 72 hours if untreated. While “aura” may sound as if it’s a nice warning of an incoming headache, it’s actually very unpleasant and sometimes frightening. Many describe “aura” as “zigzagging lines,” flashing lights, or seeing stars. It causes temporary blind spots, colored spots, or blurred vision—or even tunnel vision, where you’re only able to see close to the center of the field of view.

Just know, ladies, you’re not alone. It’s happening to other people too—other women.

Women, Stress and Migraines

Let’s go back to stress because it’s is a huge contributor to health issues, and it’s a major women’s health issue. Not only can it lead to depression, anxiety, heart problems, stomach problems, and obesity, but it also increases the likelihood of headaches and migraines. After all, when under stress, muscles tense up, and when this tension lasts a while, it leads to a migraine or headache or body aches.

Stress, however, seems to affect women on a greater scale, as women are more likely than men to report symptoms of stress, including headaches. It should not come as a surprise then that migraine is three times more common in women than in men, affecting 10 percent of people worldwide. Women also get tension headaches more often than men, typically beginning in the teen years and peaking in their 30s. Reasons are thought to relate to genetics, hormone changes in women during menstrual cycle, and are linked to the dilation and constriction of blood vessels in the head.

Other common triggers of a migraine or headache attack include: caffeine withdrawal, drinking alcohol, changes in sleep patterns, loud noises, bright lights, diet changes, odors or perfumes, smoking or exposure to smoke, and others. Some food triggers include all the things we love most (life isn’t fair): chocolate, dairy (especially certain cheeses), foods with tyramine (red wine, aged cheese, smoked meat, and certain beans), fruits (avocado, banana, citrus), peanuts and other nuts and seeds.

Luckily, it’s Not Forever

Research shows that older people tend to have fewer headaches and migraines than younger people. At age 70, only 10 percent of women and 5 percent of men experience them. So while we struggle now, these issues should fade with age. Regardless, always tell your doctor what you’re going through.

Coping and Curing Migraine

A healthy diet, regular exercise, and plenty of sleep are all great ways to avoid a migraine or headache. If you think about it, they’re great ways to manage stress, so naturally they’ll help with headaches. Other healthy habits like meditation, relaxation training, or yoga are also effective approaches. In my field, we do a combination of things to help prevent recurring tension headaches: meditation, relaxation training, EMG biofeedback, and cognitive behavioral therapy. Research also supports that cortical hyperarousal of fast wave activity is found in many people with migraines and supports neurofeedback as an effective treatment for the symptoms of a migraine.

Don’t Underestimate the Power of Headaches or Migraines

Many people misunderstand the struggles behind migraines and headaches. It causes people to miss out on social activities and sometimes even work. Migraines are the 3rd most prevalent illness in the world; it’s serious business. The most we can do for ourselves is to rest and recover, and when others are dealing with the same, go easy on them too. It’s not always preventable, so we must react healthily both emotionally and physically.

This article was originally authored by Leigh Richardson and posted on Prime Women. Read the article here.

What the Heck is Pranayama and How Can it Help You Reduce Stress?

We all know that stress isn’t good for us. But did you know that stress accounts for between 60% and 80% of visits to primary care doctors? The effects of chronic stress are also more than you may realize. Stress has been linked to accelerated biological aging, and increased chronic inflammation and oxidative stress, two processes that cause cellular and genetic damage. Scientists refer to chronic, low-grade inflammation in the body as “inflammaging.” Inflammaging has been associated with conditions like diabetes, heart disease, stress, depression, and a weakened immune system.

Two biomarkers in our blood that can be used to measure the level of chronic inflammation and stress in our body are cortisol and brain derived neurotrophic factor (BDNF). High levels of cortisol is an indicator of high stress.  Brain derived neurotrophic factor (BDNF), is a naturally occurring protein in the body that regulates our brain’s plasticity and promotes brain development. People who have depression, anxiety, or Alzheimer’s disease have been found to have lower levels of BDNF.

Several recent studies suggest that pranayama (yoga breathing techniques), meditation and deep relaxation can slow the harmful physical effects of stress and inflammaging.

One published study found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation five days a week over 12 weeks. The results found lower levels of inflammation and significantly decreased levels of cortisol in participants of the study. It also found higher levels of BDNF after the yoga program, suggesting that yoga could have potential protective effects for the brain as well.

Another recent study found that a three-month yoga retreat reduced inflammation and stress in the body. The yoga retreat incorporated physical postures, controlled breathing practices, and seated meditations. Participants did two hours of sitting meditation, one to two hours of moving practice, and one hour of chanting daily. Levels of protective anti-inflammatory markers increased after the retreat, while harmful pro-inflammatory markers decreased. Researchers also found that BDNF levels tripled. Participants felt less depression, less anxiety, and had fewer physical symptoms.

Not only do these studies suggest that yoga could slow down the harmful effects of chronic stress at both the psychological and physical levels,  it also indicates the benefits of a yoga practice that goes beyond yoga poses and incorporates yoga breathing techniques, meditation or deep relaxation.

Here’s a simple calming yoga breathing technique that can lower your stress levels. You can practice it for as little as one or two minutes at work or home.

Sit in a comfortable seated position, perhaps with your back supported by a wall.

Close your eyes, reminding yourself not to judge anything you’re doing.

Take a few slow breaths in and out.

Rest your left hand on your left knee.

Fold your ring finger and little fingers toward the palm on your right hand.

Place the index and middle fingers of your right hand in the middle of your forehead, between your eyebrows. You can also curl your index and middle finger toward your palm and rest them on your forehead if that feels more stable.

Exhale slowly through your nose, allowing your lungs to empty completely.

Close your right nostril with your thumb.

Inhale gently and slowly through your left nostril for 5 counts.

Press and close your left nostril with your ring and little fingers. Hold for 2 counts.

Lift your thumb to release your right nostril, and exhale slowly through your right nostril for 5 counts. Stay empty for 2 counts.

Inhale gently and slowly through your right nostril for 5 counts.

Press and close your right nostril with your thumb. Hold for 2 counts.

Release your left nostril, and exhale through your left nostril for 5 counts. Stay empty for 2 counts.

Start another cycle by inhaling through your left nostril. Continue to this pattern for 10 cycles. After you exhale from one nostril, remember to breathe in from that same nostril before switching.

It is a proven fact, breathing techniques are valuable to slow the harmful effects of stress and inflammation.  Try it for a week and see