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Poor Health Can Come From Ineffective Breathing, And How To Do It Right

Poor Health Can Come From Ineffective Breathing, And How To Do It Right

Lack of Oxygen

It is widely known that we wouldn’t be able to survive without oxygen. It is so due to the fact that all of our organs feed on it to function properly, especially our brain and our heart. In order to keep our overall health intact, enough oxygen needs to be passed to all our organs, and all carbon dioxide needs to be exhaled.

Unfortunately, this is not always the case, and as a result, we develop a condition called respiratory failure. Minor cases of the condition are manifested by shortness of breath, rapid breathing, and in more severe cases, patients can experience confusion and sleepiness. Many respiratory diseases and injuries affecting respiratory organs can cause lack of oxygen in our body, yet in most cases of respiratory failure, the reason is actually because of our improper way of breathing.

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Shallow vs. Deep Breathing

Most people fall into the category of shallow breathers, since they take short, shallow, chest breaths. Usually caused by inactivity, muscle stiffness, and poor posture, shallow breathing does tremendous damage to our overall health. Since we are not utilizing our entire lung capacity, residual carbon dioxide remains inside causing fatigue, respiratory sluggishness, and diminished tissue function.

On the other hand, deep breathing helps our lungs to function properly by providing our organs with blood rich in oxygen. It also clears airways and helps dispel residue from our lungs making us feel more energized altogether.

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How to do it right?

By now we are well informed about the importance of proper breathing. Here we will deal with the techniques anyone can do at home in order to prevent more serious respiratory failure. Even though our lungs are not muscles, they need to exercise too.

Pranayama deep breath exercises provide great solution for those who need to improve their breathing habits. You get to feel great in the process too since the movements and breaths it involves are known to help to awaken life force energy – Prana. By implementing three Pranayama exercises, you will improve gas exchange and enhance energy levels.

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1. Breath of fire

Sit with your legs crossed and back straight. Your arms are resting on our knees with hands facing up. Breathe energetically through your nose pumping your navel.

2. Kapalabhati

This is a variation of Breath of fire with more focus on the exhale with your arms stretched in the air. Breathe from your abdomen.

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3. Bhastrika

This warrior breath pumping requires you to lift your arms in the air as you inhale, and lower your elbows to touch your ribs as you exhale saying “Hah”. Again, breathe deeply from the abdomen.

If you are interested in seeing these breathing exercises in practice, we suggest you taking a look at this video below:

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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