Woman's Vision

13/10/2020

5 Ways Mindful Breathing Calms Your Nerves

5. IMPROVE YOUR HEALTH

Most of us take our breathing for granted. We never think about our breathing until we have some difficulty or ailment. But did you know that how you breathe, and how much, can have a significant impact on your health?

Deep Breathing
In a long-term study, researchers found that the larger the lungs, the longer the life spans. They found that with larger lungs you can draw in more air, which leads to better circulation, and less wear and tear on the body.

Researchers have also discovered that greater lung capacity is associated with lower stress levels, less anxiety, and fewer incidences of depression and other mental disorders.

We can train ourselves to take deeper and slower breaths. This is where mindful breathing comes in. Instead of taking short and shallow breaths, make a conscious effort to take a slower and longer breath through your nose, then let it out at the same pace. Try this for a few minutes, and you should experience a calming effect, especially if you’re particularly tense.

Breathing Through Your Nose
Another interesting thing that researchers found is that it makes a big difference if you breathe through your nose vs. your mouth. Through nose breathing, you will absorb 18% more oxygen, so you can significantly lower your risk of developing health problems. The way to make nose breathing a habit is to make a conscious effort to do it. That is, practice mindful breathing.

12/10/2020

5 Ways Mindful Breathing Calms Your Nerves

4. TRIGGER THE RELAXATION RESPONSE
There are also physiological reasons mindful breathing helps you relax. The body reacts to mindful breathing in what is called the “Relaxation Response.” The term was coined by Dr. Herbert Benson, professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute.

You may have heard of the “fight or flight” response, where humans react to stressful situations by fighting or running away. Well, the Relaxation Response is basically the opposite reaction. It is a way for us to relax when we are under excessive stress

11/10/2020

5 Ways Mindful Breathing Calms Your Nerves

3. CALM YOUR BODY
Mindful breathing also helps calm your body. One of the ways it does this is by relaxing your muscles and controlling the production of noradrenaline, a stress hormone. When you breathe mindfully, your brain sends a signal to your muscles that it’s OK to relax. This is an instinctive reaction that we’ve developed through the evolution of our species. We’ll examine this in more detail below.

Another way that mindful breathing calms your body is through a synergy between the mind, body, and emotions. As you calm any one of these three areas, each will have a calming influence on the other. Think about it for a moment. You can’t have a calm mind with a tense body, or a calm mind with wildly erratic emotions. All three work together.

10/10/2020

5 Ways Mindful Breathing Calms Your Nerves

2. CALM YOUR EMOTIONS
Mindful breathing calms your emotions in two ways. First, by calming your mind, you reduce the number of thoughts that trigger your emotions. Second, with a calm mind you see things with greater clarity, so you process events in your life with a more realistic perspective. Let’s examine these two ways a little bit more.

Our emotions are the result of the way we process events and information. Emotions are always preceded by our thoughts, whether conscious or unconscious. So, by calming your mind through mindful breathing, you simply reduce the number of thoughts that produce emotions.

And since mindful breathing allows you to see the world with greater clarity, you’ll be able to see things differently. You’ll change the programming in your mind that leads to the stressful emotions. On a deeper level, you’ll be more objective in your analysis of information and events. You’ll also see that many things that happen in your life have nothing to do with you personally, so you won’t attach any emotions to them to begin with.

09/10/2020

5 Ways Mindful Breathing Calms Your Nerves

1. CALM YOUR MIND
One of the ways that mindful breathing calms your nerves is by calming your mind. By calming your mind, you reduce the traffic jam in your mind that makes you restless and anxious. It helps you see yourself and the world with greater clarity by bringing you back to the present moment, where all life is taking place.

Many of us have a racing mind that seems almost impossible to slow down. Notice how I said “almost impossible.” The truth is that calming your mind is easier than you might think. It is actually more natural for our mind to be at rest than it is to be agitated. By sitting quietly and doing mindful breathing, you allow your mind to settle down naturally.

08/10/2020

Exercise

Nothing releases stress and anxiety and manages a mood like a bit of exercise. Exercise releases endorphins, which reduce stress and increase your happiness. Burning off excess energy helps you stabilize your moods, and increases your self-confidence. If you find yourself feeling down quite a bit, and realize you have not been exercising really and have not gotten enough fresh air, try building in time for walks or for the gym or an exercise class you enjoy, chances are you will feel a mood change after you incorporate more exercise into your routine, especially when you are feeling down or stressed.

07/10/2020

Each day, technology impacts the world and makes life more comfortable in a myriad of ways. From building technological devices to designing complex management systems, technology has been pivotal in the creation of jobs and making them more accessible. Today, many people own technological mobile devices and computers that have made some tasks easier and more productive. With life becoming better, here are the top ways in which technology has made life more comfortable.
https://womansvision.com/6-ways-on-how-technology-has-made-life-easier/

Each day, technology impacts the world and makes life more comfortable in a myriad of ways. From building technological devices to designing complex management systems, technology has been pivotal in the creation of jobs and making them more accessible. Today, many people own technological mobile de...

06/10/2020

PEACH COBBLER OATMEAL🍑🥣

Peach cobbler oatmeal is an easy and delicious breakfast ready in less than 10 minutes! Fresh peaches, cinnamon, nutmeg and brown sugar create an oatmeal that the entire family will love!

INGREDIENTS:
3 1/2 cups water3 1/2 cups water
pinch of saltpinch of salt
2 1/2 cups rolled oats2 1/2 cups rolled oats
2 1/4 tsp. cinnamon2 1/4 tsp. cinnamon
pinch of nutmegpinch of nutmeg
2 large peaches, chopped2 large peaches, chopped
3 to 4 tablespoons light brown sugar3 to 4 tablespoons light brown sugar
1/4 cup chopped pecans , for garnish; if desired1/4 cup chopped pecans , for garnish; if desired

INSTRUCTIONS
In a large saucepan over medium heat, add water and salt. Bring to a boil. Add oats, cinnamon and nutmeg and stir to combine.
Cook for 4 minutes, or until oatmeal thickens. Add peaches and brown sugar and cook one additional minute. Serve immediately and garnish with pecans, if desired.

05/10/2020

04/10/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- Mobility Workouts

12. Spinal Mobility Workout

Complete each exercise for 10 reps total.
2-3 rounds
This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

It’s highly recommended if you’re an office worker that spends most of the day sitting.

Exercise 1: Prone Extension
Exercise 2: Wag Tail
Exercise 3: Quadruped Side Bend
Exercise 4: Half Pancake
Exercise 5: A-frame To Squat
Exercise 6: Side-Lying Rotations

03/10/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- Mobility Workouts

11. Lower Body Mobility Workout

Hold each exercise for 15-20 seconds total.
2-3 sets total
Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.
This workout will help improve flexibility in your upper lower body.

Exercise 1: Scorpion Kicks (15-20 seconds each side)
Exercise 2: Seated Glute Stretch (15-20 seconds each side)
Exercise 3: Lying Quad Stretch (15-20 seconds each side)
Exercise 4: Lumbar Stretch (15-20 seconds each side)
Exercise 5: Standing Hamstring Stretch
Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)

02/10/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- Mobility Workouts

10. Upper Body Mobility Workout

Hold each exercise for 15-20 seconds total.
2-3 sets total
Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.
This workout will help improve flexibility in your upper body.

Exercise 1: Cat-Cow
Exercise 2: Upward Dog
Exercise 3: Chest Release
Exercise 4: Child’s Pose
Exercise 5: Reach Through (15-20 seconds each side)
Exercise 6: Table Twists

01/10/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- High-Intensity Interval Training (HIIT) Workouts

9. HIIT Workout (Advanced)

Complete all exercises for 45 seconds of work with 15 seconds of rest.
7-8 rounds total

Exercise 1: Jump Squats
Exercise 2: Burpee Hand-Offs
Exercise 3: Lateral Shoot Throughs
Exercise 4: Tuck Jumps
Exercise 5: Plank Toe Touches
Exercise 6: Spiderman Push-Ups
Exercise 7: Sprawls

30/09/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- High-Intensity Interval Training (HIIT) Workouts

8. HIIT Workout (Intermediate)

Complete all exercises for 35 seconds of work with 25 seconds of rest.
5-6 rounds total

Exercise 1: Squat Kicks
Exercise 2: Burpees
Exercise 3: Push-Ups
Exercise 4: High Knees
Exercise 5: Plank Ups
Exercise 6: Star-Jumps
Exercise 7: Cross-Body Mountain Climbers

29/09/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- High-Intensity Interval Training (HIIT) Workouts

7. HIIT Workout (Beginner)

Complete all exercises for 30 seconds of work with 30 seconds of rest.
4 rounds total

Exercise 1: Squat
Exercise 2: Toe Touches
Exercise 3: Walk-Outs
Exercise 4: Heel Flicks
Exercise 5: Plank
Exercise 6: Jumping Jacks
Exercise 7: Mountain Climbers

28/09/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- Strength Workouts

6. Legs Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets.
With advanced workouts, you have to push yourself close to failure or until absolute failure.
This will dictate how many reps to do.

Exercise 1: Pistol Squat – 3-4 sets, 1 rep before failure
Exercise 2: Bulgarian Jump Squat (use sofa) – 3-4 sets, 1 rep before failure
Exercise 3: Jumping Lunges – 3-4 sets, 1 rep before failure
Exercise 4: Single-Leg Romanian Deadlift (Hold two heavy water bottles) – 3-4 sets, 1 rep before failure
Exercise 5: Single-Leg Hip Thursts (Hold one heavy water bottles) – 3-4 sets, 1 rep before failure
Exercise 6: Single-Leg Calf Raises (Hold two heavy water bottles) – 3-4 sets, until failure

27/09/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- Strength Workouts

5. Abs Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets.
With advanced workouts, you have to push yourself close to failure or until absolute failure.
This will dictate how many reps to do.

Exercise 1: Jack Knife Sit Ups – 3-4 sets, 1 rep before failure
Exercise 2: Lying Leg Raises – 3-4 sets, 1 rep before failure
Exercise 3: Plank Hand-To-Toe Touches – 3-4 sets, 1 rep before failure
Exercise 4: Cocoon Crunches – 3-4 sets, 1 rep before failure
Exercise 5: Plank Elbow-To-Knee- 3-4 sets, 1 rep before failure
Exercise 6: Side Plank Reach Through – 3-4 sets, until failure

26/09/2020

12 BEST AT HOME WORKOUTS (no equipment needed)

- Strength Workouts

4. Upper-Body Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets.
With advanced workouts, you have to push yourself close to failure or until absolute failure.
This will dictate how many reps to do.

Exercise 1: Vertical Wall Push-Ups – 3-4 sets, 1 rep before failure
Exercise 2: Pike Push-Ups – 3-4 sets, 1 rep before failure
Exercise 3: Towel Row – 3-4 sets, 1 rep before failure
Exercise 4: Plyometric Push-Ups – 3-4 sets, 1 rep before failure
Exercise 5: Tricep Extensions (From plank position) – 3-4 sets, 1 rep before failure
Exercise 6: Bicep Hammer Curls (Use two heavy water bottles) – 3-4 sets, until failure
Exercise 7: Tricep Kickbacks (Use two heavy water bottles) – 3-4 sets, until failure