Latest news with #breathwork
South China Morning Post
4 days ago
- General
- South China Morning Post
In Good Taste: Inspire Yoga founder Neelam Harjani takes the PostMag Q&A
The wellness ritual you can't live without? I do a 20-minute breathwork routine every morning. The Sudarshan Kriya (a breathing technique taught by the Art of Living Foundation ) helps centre me and give me clarity. I have been doing it for about 13 years. I got so much from the practice that I began teaching it to others and am now an Art of Living teacher. The most conversation-sparking object in your home? A brass carving of the Hindu god Ganesh. My husband and I bought it in New Delhi as newlyweds. It was handcrafted in Rajasthan . We host weekly meditations in our home in Discovery Bay. Our Ganesh is positioned in the northeast corner of the living room, which has the energy of peace and spirituality. Shankara's Timeless Kumkumadi Oil is an Ayurvedic skin tonic made from 32 herbs. Photo: Jocelyn Tam A scent that brings you joy? Before prayers at home, my mum would light sandalwood incense. She'd also do it if we had guests coming over, to make them feel welcome. That scent takes me back to my childhood. It's about connection and people coming together. Your favourite city and the first thing you do there?
UAE Moments
15-05-2025
- Health
- UAE Moments
How to Start Meditating (Even if You Think You Can't)
Meditation can seem intimidating if your mind won't sit still. But the truth is, you don't need to be a monk or sit cross-legged for hours. This guide on How to Start Meditating (Even if You Think You Can't) makes it simple for anyone—even total beginners—to begin reaping the benefits. Steps on How to Start Meditating (Even if You Think You Can't) Starting a meditation practice doesn't require special skills or spiritual knowledge. It's just about taking a few quiet moments to reconnect with yourself. Here are 10 practical steps to begin, no matter how 'bad' you think you are at meditating. 1. Start with Just 2 Minutes You don't need to meditate for an hour to feel the benefits. Begin with just 2 minutes. Short sessions are less daunting and help you ease into the habit without pressure or overwhelm. Read More: How Meditation Improves Quality Of Life 2. Choose a Comfortable Position You don't have to sit cross-legged. Sit in a chair, lie down, or even stand—whatever feels natural. Comfort helps you focus better, so your body isn't a distraction while your mind settles. 3. Focus on Your Breath Your breath is your anchor. Simply observe your inhales and exhales. Don't try to change it—just notice it. This basic practice helps center your mind and brings you into the present moment. 4. Don't Fight Your Thoughts Thoughts will come, and that's okay. Don't try to block them. Just notice them and gently return your focus to your breath. This process builds mindfulness, not frustration. 5. Use a Guided Meditation App Apps like Headspace, Calm, or Insight Timer provide voice-led sessions that walk you through the process. They're perfect for beginners who aren't sure where to start or what to do. 6. Pick a Consistent Time and Space Routine builds the habit. Try meditating first thing in the morning or before bed in a quiet, familiar space. A consistent setting trains your brain to settle faster each time. 7. Try Body Scan Meditation Body scans help you tune into physical sensations. Mentally move through your body from head to toe, noticing tension or warmth. It's a great way to calm your mind through awareness of the body. 8. Set Realistic Expectations Don't expect instant calm or complete silence. Meditation isn't about achieving a blank mind—it's about noticing what's happening without judgment. Progress comes slowly, with regular practice. 9. Be Patient with Yourself Some days will be harder than others. That's normal. Approach your practice with kindness and curiosity instead of criticism. Every session, no matter how scattered, still counts. 10. Keep Showing Up Daily Consistency beats intensity. A few minutes every day is better than one long session a week. Over time, daily practice builds calm, clarity, and resilience that last beyond the cushion. Learning How to Start Meditating (Even if You Think You Can't) is all about simplicity, patience, and practice. You don't need to do it perfectly—you just need to begin. Even a few quiet minutes each day can bring powerful shifts in your stress, focus, and inner peace. Just show up, and let the rest unfold.
CNET
14-05-2025
- Health
- CNET
9 Natural Anxiety Fixes That Don't Involve a Prescription
Anxiety shows up in all kinds of ways. Maybe you're overwhelmed with work, stuck in a cycle of overthinking or just feeling that constant edge you can't shake. It's a normal reaction to stress, but when it starts getting in the way of daily life, it can turn into something more serious, like anxiety disorder. While therapy and medication are effective and often necessary for managing anxiety, they're not the only options. Natural remedies like movement, mindfulness and breathwork can help ease symptoms and bring a sense of calm. If you're looking for ways to feel more in control, these simple strategies might be a good place to start. Read more: Best Online Mental Health Services What is anxiety? Anxiety -- in small doses -- is a normal part of human life. However, it can become a serious problem when it becomes too frequent, intense or disconnected from reality. Healthy anxiety levels can help warn us about potential threats and increase our reaction speeds. But with an anxiety disorder, people may feel overwhelming worry or fear about otherwise mundane matters. In these situations, the brain can become unable to function normally. Some of the more prevalent types of anxiety disorders are listed below. Generalized anxiety disorder : This is the most common type of anxiety disorder. When the onset of anxiety can occur around many different situations or events, without clear linkage to one kind, it is often categorized as generalized anxiety. : This is the most common type of anxiety disorder. When the onset of anxiety can occur around many different situations or events, without clear linkage to one kind, it is often categorized as generalized anxiety. Obsessive-compulsive disorder : OCD involves a combination of obsession and compulsion. The compulsions are often rituals or methods to prevent or reduce the intrusion of obsessive thoughts and feelings. : OCD involves a combination of obsession and compulsion. The compulsions are often rituals or methods to prevent or reduce the intrusion of obsessive thoughts and feelings. Panic disorder : Panic is similar to anxiety but dramatically heightened. A panic episode can feel like a heart attack or other life-threatening event and comes on with an overwhelming sense of fear or dread. : Panic is similar to anxiety but dramatically heightened. A panic episode can feel like a heart attack or other life-threatening event and comes on with an overwhelming sense of fear or dread. Post-traumatic stress disorder : PTSD is a response to a particular traumatic event or series of events. The impact of these events is so extreme that the mind and body can feel it recurrently. : PTSD is a response to a particular traumatic event or series of events. The impact of these events is so extreme that the mind and body can feel it recurrently. Social anxiety disorder: Many people feel some anxiety when engaging in or thinking about social situations. However, it may be a social anxiety disorder Svitlana Romadina/Moment/Getty Images 9 natural remedies for anxiety Although natural remedies for anxiety can be helpful for many people, these are not always enough to deal with anxiety disorders. If you find that natural remedies don't sufficiently help with your anxiety, consider speaking about anxiety treatment with a medical expert in mental health. 1. Limit caffeine intake Caffeine is a stimulant, and in many ways, anxiety is a state of overstimulation. Caffeine intake can impact anxiety in individuals, but the relationship is sometimes complicated. Some research has indicated that a high level of caffeine consumption is linked to increased anxiety in men but not women. However, other instances have shown that low levels of caffeine intake may be linked to reducing experiences of anxiety. How caffeine affects your body can vary significantly between people. Suppose you notice heightened anxiety in the first hour or two after consuming caffeine. In that case, you might try consuming less next time and see if it reduces the anxiety. 2. Use aromatherapy to relax Smell plays a special role in the human body. This sense is more directly connected to the brain than the other senses. Based on smell, our brains can determine important information about our environment and how we should respond. For instance, in a state of anxiety, the sense of smell becomes biased towards detecting threats. Pleasant, comforting scents may be a helpful way to interrupt this cycle. Removing smells associated with threats and replacing them with ones related to comfort, pleasure and safety may ease anxiety. One study has shown a strong link between the inhalation of certain scents (in this case, rose water) and some patients' anxiety being reduced. 3. Try herbal tea or supplements If you experience high anxiety levels, a warm cup of herbal tea could help in more than one way. The ritual of sitting still and drinking tea, as well as the consumption of warm liquid, can all help to calm and soothe the body. Add to this that research has shown some positive links between drinking some teas and reducing anxiety, and this anxiety home remedy begins to look even better. Studies have selectively shown instances of herbal tea consumption being linked to a decline in experiences of anxiety. These studies have been limited in the scope of teas used and the demographics involved. However, many of them have provided significant data. One showed that lavender herbal tea could have a strong ameliorating effect on anxiety in older individuals. Another study is pursuing the long-term effects of chamomile on generalized anxiety disorders, with preliminary research showing some promise. 4. Practice deep breathing Many therapists and psychologists recommend breathing techniques for reducing anxiety and finding calm. One benefit of deep (diaphragmatic) breathing is a reduction of the presence of cortisol -- the stress hormone -- in the body. One deep breathing technique that's shown significant promise is known as box breathing. The core of this technique involves taking full breaths and holding for a count of four at each stage of breath. The simple version looks like this: breathe in for four, hold for four, breathe out for four, hold for four and repeat the process. 5. Meditation and mindfulness Both meditation and mindfulness techniques have been shown to reduce experiences of anxiety. However, studying these approaches within a clinical framework has been challenging, and further research is needed. Many people report positive mood and anxiety impacts from meditation and mindfulness practices. A meta-study of research on the effects of mindfulness-based therapy has shown a significant correlation between mindfulness practices and a reduction of anxiety. Similarly, a meta-analysis of studies on meditation as a treatment for anxiety showed promise. However, in the latter case, it was specified that while these practices can reduce anxiety experiences, their clinical impact on a disorder needs further study. 6. Exercise daily Regular exercise is one of the most recommended anxiety home remedies. The Mayo Clinic states that exercise may help by releasing endorphins, occupying your mind, improving confidence and encouraging social interactions. While you don't technically have to exercise every day, maintaining five days a week is recommended. Exercising less may still have benefits for anxiety, but are likely to be less pronounced. 7. Use journaling to process things Journaling is a technique that has been used to help cope with anxiety for a long time. With anxiety, the mind often fails to process emotions and events in a healthy and coherent manner. Journaling these feelings and events can help the brain slow down and process the individual components. While journaling may make the emotions feel sharper at first, it can also help reach resolution and catharsis. Regular journaling can help to reduce or prevent heightened anxiety, although the impact varies between people. Some studies have sought to take journaling into the digital age and have tested online positive affect journaling. Like other studies of journaling as an anxiety coping mechanism, the online PAJ study found that people reported some improvement in symptoms after sufficient time using this technique. Read more: Best Weighted Blankets 8. CBD products Recent studies and trends have looked at CBD, a cannabinoid found in cannabis and hemp plants, as a treatment for anxiety. A limited meta-analysis of such research has found that CBD may be a helpful tool in treating anxiety. However, more study is required to understand which disorders and under what circumstances CBD would be a viable treatment. In part due to the legal status of CBD and the plant it's derived from, quality research has been limited. As the market and legislation stabilize (CBD can be derived from hemp, now federally legal) more research will be conducted. Until then, using CBD for anxiety is likely to be controversial among medical professionals. More clinical trials are ultimately needed to determine the benefits and potential side effects of CBD products. 9. Sleep with a weighted blanket Studies have shown that using weighted blankets may help reduce experiences of anxiety. Research in this area has been limited, and further study is needed before weighted blankets become a clinically accepted remedy for anxiety. But for most people, there is little to no risk of trying weighted blankets to aid in anxiety. The sensation of lying under these blankets can be similar to receiving a hug. The bottom line While chronic and severe anxiety treatment often needs the assistance of a medical professional, many day-to-day anxiety symptoms can be somewhat alleviated through natural anxiety remedies. If you still experience chronic or severe symptoms despite utilizing anxiety home remedies, speak with a medical professional (likely a therapist, psychologist or psychiatrist) to discuss anxiety treatment plans. Although often focused on counseling and medications, many of these plans may incorporate natural anxiety remedies. For more advice on mental health, here are five tips to reduce anxiety before bed and get a better sleep, plus seven stress-relief strategies that really work.
The Independent
14-05-2025
- Health
- The Independent
Expert recommends doing these four breathing exercises every day to reduce stress and anxiety
Breathing comes naturally to us all and, unless you struggle with a condition that affects your ability to breathe easily, it's probably not something that you spend that much time thinking about. However, if you've ever done any kind of exercise, felt your anxiety levels rise or put your body through any kind of heightened stress, you'll no doubt have noticed your breathing change. When stressed, we tend to take more shallow breaths from our upper chest and breathe more quickly. Anyone who suffers from anxiety might recognise the feeling of being caught in a loop, as worried feelings give way to rapid breathing, you may begin to feel more anxious as the feeling of control starts to slip away. When you breathe in a quick shallow pattern – which we often do when we're anxious – the brain receives limited oxygen, so you might feel lightheaded or overwhelmed. If you're not able to calm yourself and slow your breathing, you might start to feel sick or even lose consciousness. This is why breath is so central to mental health and wellbeing and why so many people are choosing to practice what's known as breathwork – simple breathing exercises that can help limit and control stress. What are the benefits of breathing exercises? Breathwork expert and founder of The Breath Space, a destination for breathing tips, tools, coaching and classes, Jamie Clements, explains that 'practising breathwork daily can have a whole host of benefits to our overall health and wellbeing and research has now shown the benefits of breathwork across physical, mental, emotional and spiritual health.' 'The most well-documented,' explains Clements, 'is the positive impact a daily breathwork practice can have on stress and anxiety, as the breath supports us in shifting the nervous system into a more regulated and balanced place.' Science journalist James Nestor explains in his book, Breath: The New Science of a Lost Art (£9.93, that several studies have explored and proven the link between breathing exercises and mental health. Research from the early aughts looked into the instantaneous and long-term calming effects of breathing exercises like chanting a mantra and coherent breathing – a style of breathing which returns significant processes in the body to the optimal range and a state of 'coherence'. If you find yourself feeling overwhelmed, struggling with the symptoms of stress, unable to focus during the day, or feeling anxious, breathwork could help you find a sense of calm by recalibrating your nervous system, enabling you to tap into a calmer state whenever you need to. Clements suggests doing just four simple daily exercises for controlling stress and reducing anxiety. The beauty of these exercises is that you can do them anywhere and you don't need anything but your breath. 'The key here is consistency,' says Clements, 'with research suggesting that 10-12 minutes per day for a minimum of four weeks is where we start to see the true benefits for the nervous system.' Read on for how to do each exercise and start using the soothing and regenerative powers of breathwork for yourself. 1. Lay the foundations: breath awareness and functional breathing 'This foundational practice helps you reconnect with your breath, laying the groundwork for better physical and mental wellbeing by ensuring your breathing is efficient and natural,' explains Clements. If you've never tried a breathing exercise before, breath awareness is a great first step. It's a practice that encourages you to simply notice the way you breathe and then, learn to control the pace and depth of each inhalation and exhalation. 'The first port of call is reconnecting to your own breath,' says Clements. 'Notice how your breath shifts throughout the day, when you feel good, when you don't feel good, and everything in between.' How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Without trying to change anything, simply observe your natural breath. Notice where the breath moves – does your chest rise more than your belly? Is your breathing shallow or deep? Are your inhales or exhales longer? Shift to diaphragmatic breathing by directing your breath down to your belly. Inhale gently through your nose for a count of four, allowing your belly to expand, then exhale slowly through your nose for a count of four as your belly deflates. Keep the breath soft and effortless, aiming for a rhythm of six to 10 breaths per minute. When to use it: 'You can use this exercise any time, especially at the start of your breathwork journey, as a warm-up for other techniques, or to reset during moments of stress or fatigue,' says Clements. 'By cultivating awareness and practising functional breathing, you create a strong foundation for more advanced breathwork techniques, ensuring your breathing supports your body and mind at all times,' he adds. 2. Find calm in the chaos: extended exhale breathing 'When stress builds up and you need to ground yourself, extended exhale breathing can help soothe your nervous system and restore a sense of calm,' explains Clements. How to do it: Close your eyes and begin by breathing in through your nose for a count of four. Then exhale slowly and fully through your mouth for a count of six or eight – depending on what feels comfortable for you. Don't overthink it or overstretch yourself. You can repeat this as many times as you feel you need to and you should feel yourself winding down from that point of high stress after a few rounds. 'The extended exhale activates your parasympathetic nervous system, which is responsible for the 'rest and digest' response,' explains Clements. 'This helps to reduce those feelings of anxiety and stress.' When to use it: The best time to call upon this exercise is when you feel your stress levels rising. If you notice your heart beating faster, your breathing becoming more shallow or a sense of overwhelm creeping in, take a moment and try this nerve-steadying technique. 3. Lift the fog: power breathing 'This exercise is perfect for the mornings or when you hit an afternoon slump,' says Clements. 'It's an energising breathwork technique that clears mental cobwebs and boosts focus.' How to do it: Take short, forceful inhales and exhale through your nose at a steady rhythm. Aim for 20 to 30 breaths in quick succession (around one breath per second), then pause and take a deep, controlled inhale and exhale to reset. Repeat for two or three rounds. Clements explains that 'this practice increases oxygen levels and stimulates your sympathetic nervous system, enhancing energy, mental clarity, and alertness.' When to use it: This exercise is great for getting you out of a slump or low mood spiral, it gives you energy and brightens you. It's therefore ideal for shaking off grogginess in the morning, refocusing before a meeting, or helping you to power through a long day. 4. Dive deeper: conscious connected breathing As a breathwork coach, Clements explains he works with a range of different needs and issues. Though anxiety, low mood and high stress are often the most common, clients also come to him because they feel stuck in a rut, unsure about their choices or unable to move forward with their goals. He explains that 'for a deeper emotional release, a conscious connected breathing exercise can help you to tap into your subconscious mind, inviting more profound introspection.' These kinds of breathing exercises can be helpful if you find yourself feeling stuck or unsure about where your life is heading. They can also be effective at easing stress long term, helping you to gain more clarity on your goals and what matters most to you in life. How to do it: Lie down in a comfortable space and breathe continuously through your mouth, connecting the inhale and exhale without any pauses in between. The rhythm should feel smooth and circular. Start with 10 to 20 minutes and guide your mind by setting an intention or listening to music. You can also close your eyes if it helps. 'This technique can create the experience of an altered state of consciousness and helps release stored emotions and tension, leaving you feeling lighter and more in tune with yourself,' says Clements. When to use it: This exercise is best for when you have a little time to yourself. Use it during moments of reflection, when working through emotional blockages and issues that are troubling you, or to deepen your mindfulness practices and take them to new levels. Clements highlights that 'each of these techniques is tailored to different needs, helping you bring balance, energy, or deeper insight into your day.' If you're able to set aside a few minutes for each exercise and at least 10 minutes for the final one each day, you should start to notice changes in your stress levels and your resilience within a matter of weeks. However, as Clements explains, consistency is key so although each exercise is easy to do, sticking with the daily practice is the gateway to a calmer state of mind and feeling more in control long term.
Entrepreneur
08-05-2025
- Business
- Entrepreneur
The Sleep and Anxiety Protocol Helping Founders Stay Calm, Focused, and Ahead
Opinions expressed by Entrepreneur contributors are their own. You're reading Entrepreneur United Kingdom, an international franchise of Entrepreneur Media. The narrative goes something like this: long nights and constant anxiety are just part of the entrepreneurial journey. But growing evidence suggests this trade-off may be undermining the very qualities needed to lead effectively. Now, the Art of Living Foundation, founded by spiritual leader and humanitarian Gurudev Sri Sri Ravi Shankar, has launched a new Sleep and Anxiety Protocol designed to help founders and high-performing professionals improve sleep, reduce stress, and sustain peak performance through evidence-based breathwork and meditation practices. Drawing on ancient yogic techniques supported by over 100 peer-reviewed studies, the protocol offers a structured, science-based approach to restoring rest and emotional balance. It combines breathwork, guided meditations, Non-Sleep Deep Rest (NSDR) practices such as Yoga Nidra, and practical adjustments to sleep hygiene and daily routines, all designed to recalibrate the nervous system and build mental resilience. The protocol is designed for people managing demanding schedules. Following an initial three- day online course, the daily routine can be maintained in just 15 minutes per day. Further guidance, meditations and breathing techniques are made available via a mobile app, providing ongoing support that can be adapted to individual routines. The idea is not to overhaul a lifestyle, but to integrate simple, effective techniques into it. A Growing Sleep Crisis Among Founders Sleep loss has quietly become endemic in the startup world. According to Harvard Business Review, more than half of CEOs report sleeping six hours or less per night. While this might feel like a necessary sacrifice in a hyper-competitive environment, research tells a different story. One study from Johns Hopkins suggests that the impulsivity associated with sleep loss may be partly responsible for the entrepreneurial drive. But over time, that lack of rest erodes clarity, creativity and emotional regulation, precisely the qualities needed to lead a business through uncertainty. Even minor habits, like scrolling through a phone before bed, have significant consequences. A study of 45,000 young adults linked evening screen time to a 59% higher risk of insomnia, compounding the cycle of poor rest and high stress. Addressing Root Causes, Not Just Symptoms The Art of Living's new protocol aims to break that cycle. It combines techniques known to stimulate the vagus nerve and activate the body's parasympathetic (rest and digest) system, both of which play a critical role in reducing stress and supporting restorative sleep. In addition to breathwork and meditation to reset the circadian rhythm, the programme includes guidance on sleep hygiene and even insights into the gut-brain connection, an emerging area of focus in mental health. Non-Sleep Deep Rest practices, such as Yoga Nidra, provide many of the benefits of sleep itself, even when rest is hard to come by. "Sleep is foundational to well-being, yet millions struggle with stress and restlessness that disrupt it," said Dr Vikas Sinha, MD. "This new programme is designed to retrain the nervous system using time-tested techniques that go beyond quick fixes—offering lifelong tools for better sleep and reduced anxiety." A Different Kind of Edge For founders working under constant pressure, restoring quality sleep may be less about self- care and more about long-term effectiveness. Early feedback from those trying the protocol points to better rest, improved concentration and increased emotional resilience. While quick productivity hacks remain popular in the business world, approaches like this one reflect a shift in thinking: that recovery, not just endurance, may be the real key to sustainable
