How improper breathing can lead to panic attacks.

Breathing for Panic Attacks

Breathing for Panic Attacks!Breathing exercises will facilitate management panic attacks and anxiety.

Breathing for Panic Attacks! Panic attack breathing. Changing you’re respiratory is one in every of the fastest ways that to vary your state from panic to calm.Many people dismiss the concept of adjusting they’re respiratory to manage their anxiety as a result of it seems too straightforward. Generally, they fight a respiratory exercise and provide up to as a result of they haven’t learned the way to breathe properly.Breathing for Panic Attacks

Breathing for Panic Attacks

A simple and powerful technique to manage anxiety and panic attacks.

If you’ve got panic attacks, expertise anxiety or have a general psychological disorder then this method can assist you to achieve management and a way of calm in a very matter of seconds. it’s probably one in every of the foremost powerful ways that to prevent anxiety and anxious thoughts.Breathing for Panic Attacks

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When you breathe deeply and well you relax.

Most people with anxiety that we have a tendency to see at The outlook Clinic have formed the art of respiratory incorrectly. they need a foul respiratory habit. They breathe speedily and shallowly from their chest. When you do this you begin to hyperventilate. External respiration is over respiratory. External respiration brings in an excessive amount of element into the body that causes you to feel lightweight headed, faint and disorientated.Breathing for Panic Attacks

“I can’t catch my breath”

“I can’t catch my breath”I hear this lots from a patient with anxiety. The additional they trust they’re respiratory the additional it feels that they can’t get enough air into their lungs. However, in actual reality, the alternative is occurring. The square measure they’re obtaining an excessive amount of air and are hyperventilating. Very often they’re told, “take a deep breath”. So that they take a deep breath, then another, then another and forget the vital step of respiratory out!  What they have to try and do is learn the way to breathe properly. External respiration could be a symptom of an excessive amount of oxygen.

For your body to form use of the element within the body it has to have time to extract it from your blood. so as to try and do this it wants CO2. If you over-breathe you’ve got an excessive amount of element and expel an excessive amount of CO2 that changes the acidity of your blood. By respiratory speedily, you’ll feel faint, dizzy and lightweight headed, and desire you want breadth. Some individuals expertise tingling and symptom, a fast heartbeat and a few individuals flap their hands and feet. Generally, individuals feel pain and heaviness in their chest. They then panic as a result of they worry having an attack. However, the pain is caused by the muscles of the chest modification.  All as a result of them need an excessive amount of oxygen!Breathing for Panic Attacks

Learn how to breathe properly

how to breathe properly

Breathing for Panic Attacks. If you’ve got ever watched a baby sleep you may notice their tummies rise and down as they breathe. Their shoulders and chests stay still. Once somebody with anxiety breathes their shoulders rise and their chests expand out.Because respiratory is associate involuntary operate, i.e. it’s one thing that we have a tendency to don’t extremely trust an excessive amount of we are able to be unaware of however we have a tendency to are respiratory till we have a tendency to begin to search out it troublesome or we have a tendency to begin to feel that we have a tendency to aren’t obtaining enough breath.One of the primary things I teach someone United Nations agency experiences anxiety or panic attacks is the way to breathe properly.

HOW EATING SUGARY FOODS IS AGING YOU PREMATURELY

Many people area unit dismissive of the facility of respiratory till they perceive that it wills speedily modification however they feel. Once they initial arrange to modification the means they breathe it will feel terribly strange and uncomfortable. This can be traditional. After you learn something new particularly one thing as elementary as respiratory it will feel to a small degree odd if you alter the means you are doing it.

How to tell if you’re respiratory from your chest or diaphragm

Breathing for Panic Attacks. Place one hand on your chest and therefore the different on your tummy.Take a breath in and see that hand moves.If you’re respiratory properly your hand on your chest can keep still and therefore the hand on your tummy can move out.Diaphragmatic respiratory Technique to manage anxiety and Panic Attacks

Breathing for Panic Attacks3

Keep one hand on your chest and therefore the different on your tummy.Open your mouth and gently released a sigh. As you are doing let your shoulders and chest relax.Close your mouth and pause for some seconds.Keep your mouth closed and begin to push your tummy out and as you are doing take a breath slowly to the count of six through your nose.Hold the breath for some of the seconds before breath slowly to the count of six through your nose and actuation your tummy in.Pause for some of the seconds before continuation.Practice this for some breaths.When you initial begin to apply this you will realize that six seconds is simply too long. Within which case simply scale back this, ensuring that you simply match the quantity of seconds that you simply take a breath and out.If you begin to feel lightweight headed or begin to yawn this can be a sign that you simply area unit respiratory to quick. Simply impede your respiratory to a slug pace.Breathing for Panic Attacks

BrethCoach

Keep an eye fixed on your hands to visualize that you simply area unit respiratory properly. The hand on your tummy ought to move in and out, the one on your chest ought to stay still.

Keep at it, presently you may realize that this fashion of respiratory becomes automatic and you won’t got to place your hands on your chest and tummy.Many people prefer to use positive affirmations while respiratory. for instance, you may attempt thinking “I am calm and in control”. However, after you initial begin and try to count at a similar time you may feel to a small degree engulfed thus maybe aim to create up to the current.Practice this each day for some of the minutes. an honest time to try and do this can be after you initially come to life in the morning in order that you’ll begin the day relaxed, calm and centered.If you begin to expertise the onset of panic or anxiety for any purpose throughout the day or night merely breathes your thanks to relaxation.

It is a physiological impossibility to be relaxed and stressed at a similar time thus by taking management of your respiratory you’re taking management of things.

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Please check this video & Try it by Yourself.Breathing for Panic Attacks

How eating sugary foods is aging you prematurely

How eating sugary foods

How eating sugary foods

What is Glycation?

How eating sugary foods .Usually, when you eat food, the body breaks down carbohydrates into sugars like glucose and fructose. It then uses these sugars to fuel everything you do. Sometimes, however—particularly as we age, and when we consume too many sugary or high-glycemic foods—these sugars react with proteins and fats in an abnormal way, producing harmful molecules called “advanced glycation endproducts (conveniently acronymned: AGEs).” This process is called “glycation.”

The more AGEs we have in our bodies, the more we age. Scientists have discovered this through study of diabetics. The key here is blood sugar—the higher the level of glucose in the blood, the more AGEs. Diabetics have the most difficult time of anyone controlling their blood sugar. Scientists have found that as a result, they tend to age faster than those without high blood sugar.

A 2001 study, for example, noted that AGEs cause “the complications of diabetes and aging,” with the AGEs particularly affecting things like collagen (which gives skin its firmness) and elastin (which helps skin bounce back after being stretched).

A 2003 study also noted that AGEs formed “crosslinks” between proteins, changing their structure and function so much that they caused things like retinopathy, nerve pain, atherosclerosis, and more. “How eating sugary foods”

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Others Can See the Effects of Glycation

In 2001, while some researchers were looking into how AGEs cause disease, others were looking into how they affect human skin. The British Journal of Dermatology reported that after the age of 35, glycation in the skin increases and continues to do so as we get older. Worse—when we’re exposed to UV rays, it accelerates glycation, further aging the skin.

Scientists exposed glycated skin cells to UV rays, and found that the formation of AGEs increased. “These results confirmed a marked increase of AGEs during intrinsic ageing in normal human skin,” the researchers wrote, “and also suggest that glycation is enhanced in photoaged skin.”

A later 2011 study found similar results, with researchers reporting that exposure to UV rays “drastically intensifies AGE accumulation.” They added that AGEs “modify skin collagen by reducing skin elasticity, and one result is wrinkle formation.” “How eating sugary foods”

Other effects of AGE formation include:

  • Age spots
  • Fine lines and wrinkles
  • Hyperpigmentation
  • Hardness of skin
  • Dull skin
  • Uneven skin tone
  • Sagging and bagging
  • Degradation of collagen
  • Inflammation
  • Tumors

It was a 2013 study that really brought it home. Researchers tested the blood sugar levels in about 600 participants—men and women aged between 50 and 70. Then they showed pictures of the participants to another group of people who had never seen them before. They asked this new group to guess the age of the people in the photographs.

The results: those with higher blood sugar levels were rated as older than those with lower levels. For every 1 mm/liter increase in blood sugar, the perceived age was increased by five months! The researchers noted that even among non-diabetic participants, “higher glucose levels are associated with a higher perceived age.””How eating sugary foods”

How to Reduce AGEs & Delay the Aging Process

Now we know that the more glucose we have in our bloodstream, the more likely we are to be producing AGEs and aging our skin. What can we do about it?

Fortunately, there’s a lot that we can do! Here are ten tips to help you keep your skin looking smooth and glowing even as you get older. “How eating sugary foods”

  1. Control blood sugar levels: If you’re diabetic, you already know this is key to your overall health, but now you know it can also be an anti-aging technique. Even if you’re not diabetic, though, blood sugar spikes can affect the condition of your skin. Try to maintain a steady level. How can you tell? By the energy you feel. Fuel your body with low-glycemic foods and eat every three to four hours.
  2. Cut back on sugary items: Next time you feel a craving for that powdered donut, look in the mirror. Is it worth new wrinkles? This may help you choose a piece of fruit or cup of unsweetened yogurt instead!
  3. Choose low-glycemic foods: It’s not just sweets that increase blood sugar. Remember that many foods, like white bread, white rice, white potatoes, and similar items break down quickly in the body, spiking blood sugar levels. These are foods that rate high on the glycemic index. Choose foods on the lower end—they take more time to break down, helping to stabilize blood sugar levels and keep you satisfied. Look for nuts and seeds; lean meats; eggs; tofu; most vegetables; healthy grains like barley, quinoa and rolled oats; yogurt; and low-glycemic fruits like berries, plums, peaches and cantaloupe. For more low-glycemic foods, see this handy chart.
  4. Watch the barbeque: Barbequing, searing, and broiling food can actually create AGEs in the food—before you even eat it! Whenever you see that blackened meat look, you’re looking at AGEs. If you eat them, you’re adding to what’s already in your body. Consider enjoying food not so well done, and cook meats low and slow.
  5. Protect your skin: UV exposure increases the formation of AGEs. Protect your skin from the sun, always! Try zinc oxide. Remember that glycation affects all of your skin, not just your face, so protect hands, neck, arms, and legs, too, whenever they’re exposed.
  6. Maintain a healthy weight: Research has found that excessive weight or waist size can increase the formation of AGEs.
  7. Lift a few weights: Muscles consume glucose, so the more muscle you have, the more glucose your body will take up. As we age, we naturally lose muscle. Reduction in muscle mass can increase blood sugar levels, leading to increased AGEs. Regular weight training can help counteract this affect.
  8. Watch the alcohol intake: Researchers have found that alcohol enhances glycation stress.
  9. Boost your antioxidant intake: All fruits and veggies, as well as things like dark chocolate and tea, have powerful antioxidants that help protect cells from glycation. Getting a regular supply of these in your diet helps to save your skin from the effects of AGEs.
  10. Consider a vitamin B supplement: Studies have found that vitamins B1 and B6 help inhibit the formation of AGEs. Another promising compound that protects against AGE formation is carnosine.

Have you reduced sugar in your diet? Did it improve your skin? Please share your story.

“How eating sugary foods’

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Sources:

Ulrich P, Cerami A, “Protein glycation, diabetes, and aging,” Recent Prog Horm Res, 2001; 56: 1-21, http://www.ncbi.nlm.nih.gov/pubmed/11237208.

Melpomeni Peppa, et al., “Glucose, Advanced Glycation End Products, and Diabetes Complications: What is New and What Works,” Clinical Diabetes, October 2003; 21(4): 186-187, http://clinical.diabetesjournals.org/content/21/4/186.full.

Jeanmaire C., et al., “Glycation during human dermal intrinsic and actinic ageing: an in vivo and in vitro model study,” Br J Dermatol. July 2001; 145(1):10-8, http://www.ncbi.nlm.nih.gov/pubmed/11453901.

Masamitsu Ichihashi, et al., “Glycation Stress and Photo-Aging in Skin,” Anti-Aging Medicine, June 13, 2011; 8(3):23-29, http://www.anti-aging.gr.jp/english/pdf/2011/8(3)2329en.pdf.

Lucy Elkins, “How giving up sugar can take 20 years off your looks,” Daily Mail, April 4, 2012,http://www.dailymail.co.uk/femail/article-2125217/How-giving-sugar-20-years-looks.html.

Raymond Noordam, et al., “High serum glucose levels are associated with a higher perceived age,” AGE, February 2013; 35(1):189-195, http://link.springer.com/article/10.1007%2Fs11357-011-9339-9.

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The Benefits of Mouth Taping

Benefits of Mouth Taping

The Benefits of Mouth Taping ! Benefits of Mouth Taping…

To Tape or Not To Tape?

Benefits of Mouth Taping .Whether you’re a snorer, an allergy sufferer, or simply a light sleeper, inhaling through the nose is the ideal way to breathe. However, rather than taking the time to train your mouth to stay put at night, you can reach for the tape instead. Taping your mouth while you sleep may sound like a recipe for disaster, but with this practice comes a plethora of benefits. Sufferers of sleep apnea, in particular, may find that taping is a simple solution to many apnea symptoms.  Mouth taping is quickly growing as an alternative quick fix – all you need is a roll of medical tape and you’re good to go!

 

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Benefits.Benefits of Mouth Taping

  • Snuff the Snoring

Sleeping with your mouth taped lessens the tissue vibration caused by forceful breaths, which halts loud (and sometimes painful) snoring. In addition, chilly nighttime air can irritate the tissues further. Air inhaled through the nose is warmed by the body, and is much more gentle.

 

  • Alleviate Allergies

Did you know that your nose is a mini air purifier? The hairs in the nose act as filters which trap dust, pollen, and other irritants. Asthma, sneezing, and sinus drainage are alleviated when we’re forced to breathe through the nasal passages.

 

  • Amp up Your Nitric Oxide

Nitric oxide is an important gas that regulates blood vessel health, allows our cells to communicate with each other, and improves memory. Studies have shown that nasal breathing helps increase this important compound, while mouth breathing lessens it (by up to 25%).

 

  • Reduce Stress

Whenever our breathing is halted or compromised, we face the risk of tailspinning into panic mode. When we fear we’re in danger, a rush of adrenaline and cortisol is released into our system to fight the potential threat. These stressful and sleep-disrupting events are lessened as we learn to breathe calmly through the nose.

 

  • Protect Your Teeth

Taping can help reduce teeth clenching and calm an overactive mouth. Those who “chomp” or twitch at night will find sweet relief with a simple strip across the lips. Not only does teeth grinding disrupt your precious sleep, it can lead to costly dental visits, as well.

 

  • Sleep Soundly

When your mouth is open during sleep, your tongue can get pulled into the throat, which causes unpleasant snoring and disrupted breath. Apnea is, by definition, the temporary interruption of breathing. When we stop breathing, we tend to snort, choke, or gag every 10-15 seconds to introduce air back into the body. Needless to say, most sleep apnea sufferers experience drowsiness throughout the day, starved of a good night’s sleep.

 

If you’re still on the fence about taping, try doing a test run to introduce your body to the practice (preferably during a short nap). Once you’re a pro at wearing it every night, you may find that your body has become used to the practice, and that your natural breath is much more full and deep. This tried-and-true method is cheap and effective and, best of all, a safe and natural way to get the most out of your snooze!

 

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IS STRESS MAKING YOU FAT?

Is Stress Making you Fat?

Stress Making you Fat

Stress Making You Fat

Stress Making You Fat. Stress is unpleasant enough as it is, yet there’s another side effect that some consider being even worse…

Weight gain.

Studies have shown that our bodies and minds are very much affected by stress, which pack on the pounds in various ways. Whether you’re worrying over work, fretting about family, or are simply stressed out that you’re stressed out, being mindful of your habits is key to keeping the weight off.

Stress Making you Fat

Stress Making You Fat

Stress-Eating

Stress Making you Fat.Overindulging in comfort food is only Stress-Eatingone element of stress-eating. We also tend to make poor food choices when we’re rushed and harried. After all, who wants to fuss over meal prep when there are errands to run and deadlines to meet? Picking up takeout or downing a pint of ice cream may ease some of your woes, but is it worth the extra weight? In addition, a University of Florida study on body fat suggests that if you’re already overweight, the “extra fat can impair the body’s ability to send a signal to the brain to shut off the stress response.” So, it truly is a vicious cycle…

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On the other end of the spectrum, those of us who forget to eat when stressed also face the threat of weight gain, as this bad habit can halt metabolism, lower blood sugar, and make us more likely to indulge in our favorite comfort foods at the end of a long day.

Hormones

HormonesHave you ever felt a flood of terror course through your system? When we’re stressed, our bodies release certain chemicals, such as adrenaline, that prepare the body for a potential attack. While this is all well and good, the downside is the long-term effects of persistent fight-or-flight mode. Once the chemicals go back down to normal levels, our hunger returns with a vengeance. Cortisol, another hormone released during stressful events, increases hunger, as well.Stress Making You Fat

 

Constant stress wears down our adrenal glands, which can lead to a condition known as adrenal fatigue. Once we cross over into this territory, it can be very challenging to keep our hormones balanced.

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Lack of Sleep
When stress keeps us up at night, it not only affects the metabolism, it increases our cravings for unhealthy foods.Lack of Sleep It’s like a domino effect – a poor night’s sleep means increased fatigue, and fatigue leads to poor meal choices and planning. In addition, if you’re dragging your hump throughout the day, it’s highly likely that you won’t have the energy to exercise.

Unfortunately, caffeine is not the answer to this conundrum. While most of us reach for coffee to kickstart our mornings, or energy drinks to get us through that afternoon slump, caffeine can actually do more harm than good. Caffeinated beverages are often high in calories and sugars which, of course, can lead to weight gain.

 

We all know that healthy eating and better sleep are no-brainers. However, realizing that these key practices can help curb weight gain is the icing on the cake (pun definitely intended). It’s all about balance, mindful habits and, most importantly, a positive outlook.  

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