MindfulText’s Post

What Can Deep Breathing Do for Your Health? Deep breathing is one of the simplest and most powerful tools for improving your health. Here's how it works: ➡️ Stress Reduction and Relaxation ➡️ Improved Oxygenation ➡️ Enhanced Immune Function ➡️ Better Digestion ➡️ Pain Management ➡️ Improved Sleep Quality ➡️ Increased Mindfulness How to Start 📌 4-7-8 Technique This stress-relieving method can be done anywhere: - Inhale for 4 seconds - Hold for 7 seconds - Exhale for 8 seconds - Repeat 6 times 📌 Box Breathing Another easy way to control stress: - Inhale for 5 seconds - Hold for 5 seconds - Exhale for 5 seconds - Hold for 5 seconds - Repeat 6 times The best part? These techniques can be used anywhere—stuck in traffic, preparing for a presentation, or winding down at night. Deep breathing isn’t just a quick fix; it’s a proven, science-backed way to boost your health! Ready to start? Connect with me, Flourish Ogunjebe While You’re Reading This: Stop, take a deep breath, and try one of the techniques right now. How do you feel? Share your experience in the comments! P.S. Trust me, once you start, you’ll want to make it a daily habit! Give it a try now!

Ever felt jittery before a big presentation or found yourself overwhelmed during a crunch week? Here’s a science-backed primer on how simple breathing techniques can help you manage stress effectively and unlock health benefits. 🌟 Why Breathing Techniques Work → Stress triggers rapid, shallow breathing as part of the body’s 'fight-or-flight' response. This disrupts the balance of oxygen and carbon dioxide in your body, heightening anxiety. → By consciously controlling your breathing, you can shift to the body's 'rest-and-digest' state, mediated by the parasympathetic nervous system, which promotes relaxation and calm. 🌟 How It Works → Breathing Deeply: Slow, deep breaths enhance oxygen intake and stimulate the vagus nerve, which reduces the heart rate and promotes relaxation. → Extended Exhales: Longer exhales activate the parasympathetic nervous system, further aiding in stress reduction and relaxation. 🌟 Effective Techniques Before High-Stress Situations → Cyclic Sighing: This involves a double inhalation followed by a long, slow exhale. It’s a quick way to reset your stress response and has been shown to improve mood significantly more than other methods. → Box Breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four. This technique helps maintain an equilibrium in the autonomic nervous system, enhancing focus and calm. 🌟 Health Benefits →Reduced Blood Pressure: Regular practice can lower blood pressure and heart rate. →Balanced Stress Hormones: Helps decrease cortisol levels, the stress hormone. →Enhanced Immune Function: Reduced stress improves immune response. →Improved Well-being: Increases feelings of calm and well-being and enhances overall energy levels. 🌟 Implementing the Practice → Integrate a simple routine: breathe into the count of five, hold for five, exhale for five, and pause for five before your next breath. Even a minute of this rhythmic breathing a few times a day can have big benefits. 💬Have you tried any of these techniques in your daily routine? Which one do you find most effective for managing stress and boosting productivity? Share your experiences. ↓↓↓

If you've ever described yourself as "an insomniac", even jokingly, you should try this: A study collected 14 self-reported insomniacs to test the effects of a breathing exercise before bed on their sleep. The results were nothing short of incredible: After the breathing exercise, they improved their sleep quality, efficiency, and latency (ability to fall sleep faster) while reducing the time needed to enter slow-wave and REM sleep phases. It also improved vagal activity. The vagus nerve is the biggest nerve in our body, connecting the brain stem with nearly every one of our organs, including the heart. A high vagal tone contributes to emotional stability, stress resilience, heart health and reduced inflammation. The technique? A simple slow-paced breathing exercise. • 3 seconds inhale • 7 seconds exhale • 20 minutes before going to sleep The extended exhale brings your body into a parasympathetic mode, which is the part of your nervous system responsible for creating a state of rest, digestion and relaxation. This is the state you want your mind and body to be in when you're getting ready for bed. I know 20 minutes seems long, but you need to see this as an investment in your health and future. Plus, better sleep equals deeper focus and better decision-making the next day. Imagine the amount of wasted time you could save. That 20 minutes of breathing will pay off 100-fold.

TAKE A MOMENT TO NOTICE YOUR BREATH HOW IS IT DEEP/SHALLOW/SMOOTH/LONG/SHORT? If any of these thoughts are flashing through your head: OMG new quarter/ I'm behind due to Easter /my boss is on my case/my kid needs attention/my partner is upset not sure why/my parents need some attention and I am not thinking clearly. Take note of this post This week we are looking at Alternate Nostril Breathing Why do this?? Alternate nostril breathing offers numerous benefits for both the body and mind: Balances the nervous system: This technique helps balance the left and right hemispheres of the brain, promoting harmony between the sympathetic and parasympathetic nervous systems. This balance induces a state of calmness and relaxation. Reduces stress and anxiety: By calming the mind and reducing cortisol levels, alternate nostril breathing can effectively alleviate stress and anxiety. It induces a sense of mental clarity and emotional stability. Improves respiratory function: Practicing this technique enhances lung capacity and strengthens respiratory muscles. It can help alleviate respiratory issues such as asthma and allergies by promoting efficient breathing patterns. Enhances mental focus and concentration: Alternate nostril breathing encourages mental clarity and sharpens concentration. It is particularly beneficial before tasks requiring focus, such as studying or working. Regulates blood pressure: Studies have shown that regular practice of alternate nostril breathing can help lower blood pressure levels. It promotes cardiovascular health by reducing hypertension and improving blood circulation. Supports emotional balance: This breathing technique aids in processing emotions and fostering emotional stability. It can help individuals manage mood swings and cultivate a greater sense of equanimity. Boosts energy levels: Alternate nostril breathing balances the flow of prana (life force energy) in the body, revitalizing the mind and body. It can help combat feelings of fatigue and lethargy, promoting overall vitality. Promotes better sleep: By inducing a state of relaxation and calming the nervous system, this technique can be beneficial for improving sleep quality. It helps individuals unwind and prepares the mind and body for restful sleep. In summary, alternate nostril breathing is a practice that offers numerous physical, mental, and emotional benefits. Integrating it into your daily routine can contribute to overall well-being and vitality. Live training will be happening this week - stay tuned. It does not have to be complicated and the outcome can be a game changer. If you want to know more about when/where/how message me here saying Yes 👇👇👇

Try these 3 powerful (but easy!) breathing exercises to soothe your gut, reduce stress, and enhance digestion. Learn how to breath your way to to better health!

😴 Sleep is crucial for individuals struggling with chronic pain, as it directly influences pain perception, healing, and overall well-being. Poor sleep can exacerbate pain symptoms, creating a vicious cycle of discomfort and sleeplessness. Resetting the circadian rhythm can significantly improve sleep quality and, consequently, pain management. ⛅️ Exposure to natural morning light through our eyes to the pituitary gland helps regulate the body's internal clock by signaling the brain to reduce melatonin production and promote wakefulness. Opening up your blinds or going outside in the sunlight when you first get up is a great way to embrace this natural process! ⏰ Additionally, establishing a consistent sleep schedule, 📺 limiting exposure to blue light from screens in the evening, and 🛁 creating a calming pre-sleep routine can aid in maintaining a healthy circadian rhythm. 🚶 Regular physical activity, meditation 🧘 mindful relaxation techniques, and optimizing the sleep environment further contribute to better sleep patterns, offering substantial relief for those with chronic pain. . . . #ChronicPain #SleepHealth #CircadianRhythm #PainManagement #MorningLight #BetterSleep #PainRelief #SleepRoutine #HealthySleep #PainReprocessing #MindfulRest #SleepWellness #ChronicPainRelief

Improvements breathwork brings to mind & body: 1. Stress reduction: Controlled breathing activates the parasympathetic nervous system, which helps to reduce stress, anxiety, and tension in the body. 2. Emotional regulation: Breathwork helps you control emotions, reducing the intensity of negative feelings such as anger, frustration, and sadness. 3. Increased focus and mental clarity: Breathing techniques improve concentration, mental clarity, and cognitive performance. 4. Better sleep: Practicing breathwork before bed promotes relaxation and improves sleep quality. 5. Pain management: Focused breathing helps manage chronic pain by promoting relaxation and reducing the perception of pain. 6. Improved cardiovascular health: Deep breathing exercises lower blood pressure, improve circulation, and increase the efficiency of the cardiovascular system. 7. Enhanced immune function: Controlled breathing increases immunity by reducing inflammation and increasing the production of antibodies. 8. Increased energy levels: Energizing breaths boost energy levels and reduce feelings of fatigue. 9. Improved digestion: Deep breathing stimulates the digestive system, aiding in better digestion and reducing symptoms of gastrointestinal discomfort. 10. Greater self-awareness: Breathwork develops a deeper connection with your body and emotions, fostering greater self-awareness and personal growth.

🌟 **How Progressive Muscle Relaxation Reduces Stress** 🌟 In our fast-paced world, stress has become an unwelcome companion for many of us. What if there was a simple technique that could help you unwind? Introducing **Progressive Muscle Relaxation (PMR)**! This powerful method involves systematically tensing and then relaxing different muscle groups. By consciously releasing tension, you can create a profound sense of relaxation. **Here are some insights on how PMR can help you reduce stress:** 1️⃣ **Awareness of Muscle Tension:** PMR helps you recognize where you hold stress in your body, leading to better self-awareness. 2️⃣ **Enhanced Relaxation:** This technique enables you to switch off the stress response, promoting a more relaxed state of mind. 3️⃣ **Improved Sleep Quality:** Regular practice of PMR can lead to better sleep, helping your body and mind recover. 4️⃣ **Emotional Cl

It's almost Friday! How are your stress levels? 🙌Did you know deep breathing can help more than you think! Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a technique that focuses on engaging your diaphragm—a muscle in your belly. By training your diaphragm to open up your lungs, you can breathe more efficiently and promote relaxation. This is my FAVORITE stress-busting activity! 🧘♂️🙏 I know you all want to do this right now!! So let's do this!! Follow these steps: 🙌Find a Comfortable Position: Sit or lie down on a flat surface. 🙌Relax Your Shoulders: Shift them downward away from your ears. 🙌Place Your Hands: One hand on your chest and the other on your stomach. 🙌Inhale Through Your Nose: Breathe in deeply until you can’t take in any more air. Feel your abdomen expand. 🙌Exhale Slowly: Purse your lips and exhale through your mouth for about 4 seconds. 🙌🙌🙌🙌Repeat: Practice this several times for the best results. This type of breathing activates the parasympathetic nervous system, which promotes calmness and relaxation. It’s the foundation for many meditation and relaxation techniques! Look at all these amazing benefits that can come from BREATHING: 👉It lowers cortisol levels, reducing stress, anxiety, and depression. YES! 👉It strengthens the diaphragm and helps the lungs work more efficiently. 👉It lowers blood pressure by promoting relaxation. 👉Engaging the diaphragm enhances core muscles. 👉Deep breathing increases oxygen delivery to your brain and body tissues. As a Functional Diagnostic Practitioner, I coach my clients to better help and use deep breathing strategies as part of the protocol! I will tell you what I tell them, deep breathing takes practice, so be patient with yourself. Try different patterns and find what works best for you. Incorporate diaphragmatic breathing into your daily routine to experience its calming effects and reduce stress. 🌿💨 If you are feeling overstressed and would love to hear more about stress reduction strategies that can improve your well being, send me a DM! Happy Friday Eve Everyone💥🎉🧨🥳🤩

How to fall asleep within 2 minutes. • No pills. • No cold shower. • No bluelight blocking glasses. The 4-7-8 Method (backed by science): The 4-7-8 breathing method is a powerful relaxation technique designed by Dr. Andrew Weil. There has been references to Navy Seals soldiers using this while under stress. It's free, simple, can be done anywhere, and helps you fall asleep. Here's how it works: The 4-7-8 Method 1. Breathe in quietly through your nose for 4 seconds 2. Hold your breath for 7 seconds 3. Exhale audibly through your mouth for 8 seconds 4. Repeat for a total of 4 cycles That's it. The magic ratio of 4-7-8. Tongue position matters. Place the tip of your tongue on the ridge behind your upper front teeth. Keep it there the whole time. Exhale through your mouth, making a whoosh sound as you pass your tongue. Feels weird at first, but you'll get used to it. The beauty of 4-7-8 breathing lies in its simplicity. • No equipment needed • Can be done sitting or lying down • Eyes open or closed Just find a quiet, comfortable spot and you're ready to start. it is the most time & cost-effective technique: What happens when you follow this breath pattern? As soon as you start consciously controlling your breath, you "hack" into your nervous system. The slow 4-7-8 cycle activates your parasympathetic response — the "rest and digest" mode. This deep, rhythmic breathing: • Lowers your heart rate • Reduces blood pressure • Eases muscle tension • Calms your mind It's like hitting the brakes on your body's stress response. Your physiology shifts gears from fight-or-flight to chill mode. Consistency is key. You're training your body to relax on command. Doing 4-7-8 breathing at least twice a day is recommended. Stick with 4 cycles to start. After a month, you can bump it up to 8 per session if that feels good. But never more than 8 at a time. When should you do it? The 4-7-8 method is a natural tranquilizer you can use anytime, anywhere. Feeling anxious before a big presentation? 4-7-8. Can't sleep because your brain won't shut off? 4-7-8. Woke up at 2 am and can't fall back asleep? You guessed it - 4-7-8. The more you practice, the more effective it becomes. Most people start noticing a difference after about 4-6 weeks of consistent practice. But the immediate impact on your mental state is often felt on the first try. Just a few rounds can settle your nerves. The 4-7-8 method is one of the most powerful tools I've found to quickly calm the mind and body. The focused counting gives your brain a task so it doesn't wander. The prolonged exhale soothes your system. The subtle shift in O2/CO2 balance make you lightheaded. Will it knock you out instantly every time? No. Like any skill, it takes practice. But once you get in the groove of this breathing pattern, it becomes your off switch for a churning mind. Your secret weapon against restless nights. A reliable pathway to dreamland.