How Yoga Helps with Stress (Part II)

Use yoga anytime to combat stress and anxiety. 

Yoga and Meditation to Prevent Anxiety (continued)

The meditation is vital since you learn to hone mindfulness. Yogic breathing through meditation will help you focus. Mindfulness is about thinking of nothing else and being in the moment. When you can master this sitting in peace, you can make it part of your day. Practice as frequently as you can during the day.

It’s hard to find peace and clarity in crazy moments that you’re used to stressing over. When you can perform mindfulness, you don’t need to worry about getting anxious over unforeseen challenges. When you remain calm, you are able to resolve the issue. It all begins with the yoga poses that encourage the peace within.

Instant Yoga During Times of Stress

If you do get stressed, you can swiftly do some breathing that will lessen stress in the nervous system. Studies have shown that yoga and its self-relaxing techniques can stop the onset of anxiety. It also lessens anxiety quickly, modulating the stress response system. When you get anxious, your breathing gets shallow. It’s because your system is preparing to use all its power to run or fight.

Any yoga pose will help your breathing which will swiftly relax you. Even if you just put both of your arms up over your head and perform a side bend. Breath in as you look up, hold your breath in as you move your arms to the right, slowly breath out as you come back to the center. Do this on the other side. It will make you feel better fast.

Yogic Breathing Eases Stress in the Body

When you feel lots of pressure, it might pass, but it will typically manifest in the body. Doing yogic breathing will aid in releasing the stress from your neck, shoulders, and back. You might try to remember to breathe deeply during your day. As little stresses can build up, you can get rid of them with the act of breathing.


How Yoga Helps with Stress (Part I)

Yoga can be a major tool in fighting off your stress.

When it comes to stress and anxiety, yoga really might be magical. Lots of people experienced huge changes in their lives from practicing yoga daily. Anxiety can last for just a couple of minutes when you experience a huge level of stress or it can be constant and chronic in your life.

Though, as your anxiety increases, you feel horrible. You lose your focus and in these times, it’s so easy to feel stressed out and anxious. There must be a simple way to combat it. Well, this is where yoga comes in.

Yoga comes with numerous powerful tools since the discipline focuses on three parts of you: the body, mind, and soul. It doesn’t matter what anxiety is for you, whether a constant feeling or a temporary fling, yoga can aid you in handling it. Stress is something that everyone experiences. It is attached to your flight or fight system. Adrenaline goes throughout your whole body when you stress about the tiniest of things.

This causes you to possibly make big decisions based on a fleeting thought that turned on your stress sensors. Understanding how to calm down the nervous system swiftly is vital in living a life where you get the most out of it.

Yoga and Meditation to Prevent Anxiety

If you start your day feeling relaxed, it’s more difficult for life’s unforeseen happenings to stress you out. Do a session of yoga, followed by a small meditation in the morning. Yoga will aid you in preparing for meditation and alleviating the kinks from your sleep. Slow poses that let you deeply stretch out the hips help diminish any stress that has remained from the previous days. Anxiety enjoys sitting within your hip crease, so when you stretch them out, you let go of that unwanted stress.


Is There a Stress Management Diet (Part II)?


Stress-Busting Foods: How They Work

Food can help lower stress in many ways. Comfort foods, such as warm oatmeal, increase levels of serotonin, a soothing brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body. A healthy diet can help alter the impact of stress by enhancing the immune system and reducing blood pressure. These foods are stress busters!

Oatmeal releases serotonin.


Oatmeal is a serotonin supplier. This complex carb will calm your mood. If you’re not a fan of hot oatmeal, try overnight oats. Besides the serotonin boost, making breakfast the night before could diminish your stress in the morning.


Avocados are great for stress relief. Research has found that feelings of anxiety might be rooted in a vitamin B deficiency. Avocados have vitamin B, so avocado! This s tasty fruit is a great substitute for mayo on your sandwiches. And clearly, it’s vital for guacamole. Also, avocado is a good source of monounsaturated fatty acids which can help with weight loss.


These versatile little guys are helpful at lessening stress. Chia and flax seeds are the ones with the highest amount of healthy omega-3s so stock up on them. They make excellent soup toppers, salad toppers, and yogurt toppers.


Just the idea of sitting in a comfortable chair and sipping a mug of hot tea sounds soothing, doesn’t it? Schedule in some tea time: green tea, chamomile, and black tea all work, so choose your favorite. Research has shown chamomile tea aids in reducing anxiety symptoms. Likewise, a Japanese study found that drinking five cups of green tea each day could lessen stress by 20%. If you’re someone who gets hyped after having caffeine, keep that in mind, and go for a cup of tea.


Is There a Stress Management Diet (Part I)?


Stress: We all have it and how we manage it makes all the difference. Stress management may be a powerful tool for wellness since too much stress is bad for you. There are several strategies and one of them is what you eat. Keep reading to learn how a stress management diet can help.

There’s stress eating and then there’s eating to lessen stress. Here are some healthy foods that can aid in fighting stress. And since stress and weight gain are linked, these foods might also help you lose weight.

Kale is a leafy green and you can make delicious chips from it.

Leafy Greens

Leafy greens do a body good. These veggies have folate, a vitamin that helps create the feel-good brain chemicals dopamine and serotonin. When stress levels are high, you need these chemicals to be flowing. Try some Swiss chard sautéed with garlic and olive oil. It’s one of those superfoods to shake up your diet. Other foods high in folate include citrus fruit, asparagus, broccoli, Brussels sprouts, and garbanzo beans.


You’re getting very sleepy and relaxed, thanks to the amino acid tryptophan in turkey. It ultimately changes to serotonin. And serotonin means good vibrations. Pair it with some complex carbs to receive the full benefit.


This fish is a superstar when it comes to nutrition. When we get anxious, our bodies create cortisol, a hormone that has been linked to more belly fat as well as other unfavorable responses. The omega-3s in salmon diminishes depression and anxiety by combating that cortisol. Salmon also has vitamin D, which has been known to aid with depression. Lastly, it helps you burn fat.


Chocked full of antioxidants, blueberries must be part of your diet. They help create dopamine, that stress-fighting chemical. And they’re tasty. Eat them on top of your yogurt, stirred into oatmeal or by themselves. For a go-anywhere snack, try freeze-dried blueberries.


Simple Ways to Relieve Stress (Part II)


Drink tea

A big dose of caffeine creates a short-term spike in blood pressure. It might also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.

Instead of energy drinks or coffee, try green tea. It has less than half the caffeine of coffee and has healthy antioxidants and theanine, an amino acid that has a soothing effect on the nervous system.

Be mindful

Most of the tips suggested offer quick relief. But, there are numerous lifestyle changes that could be more efficient in the long run. The notion of “mindfulness” is a huge part of somatic and meditative approaches to mental health and has become popular.

From tai chi to yoga to meditation and Pilates, these systems of mindfulness link physical and mental exercises that stop stress from becoming an issue.

Exercise (even for a minute)

Exercise doesn’t really mean training for a marathon or powerlifting. A short walk around the block or just standing up to stretch at work can give fast relief in a stressful situation.

Getting your blood going releases endorphins and can enhance your mood ASAP.

Even though it’s easier said than done, getting enough sleep can do a lot in terms of lowering your stress.

Sleep better

Everyone understands stress can make you lose sleep. Sadly, lack of sleep is also a chief cause of stress. This vicious cycle makes the brain and body get out of whack and only worsens over time.

Be sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off sooner, lower the lights, and provide yourself time to relax before going to bed. It might be the most effective stress buster.

Breathe easy

The advice, “take a deep breath” might seem like a cliché, but it’s true when it comes to stress.

Breathe in and out deeply and slowly, concentrating on your lungs as they inflate fully in your chest.

While shallow breathing creates stress, deep breathing oxygenates your blood, aids in centering your body and clearing your mind.


Simple Ways to Relieve Stress (Part I)


It may surprise you to find out that biological stress is a really recent discovery. It wasn’t until the late 50s that endocrinologist Hans Selye first detected and documented stress.

Symptoms of stress were around long before Selye, but his discoveries led to new research that has helped plenty of folks deal with stress. Here’s a list of ways to relieve stress.

Listen to music

If you’re overwhelmed by a stressful situation, try taking a break and listening to soothing music. Playing relaxing music has a good effect on the body and brain, can reduce blood pressure, and lower cortisol, a hormone connected to stress.

Some suggestions include cello master Yo-Yo Ma playing Bach, but if classical isn’t your thing, try listening to nature or ocean sounds. It may sound cheesy, but they have the same calming effects as music.

Talk yourself through it

Sometimes calling a friend isn’t an option. If this is the case, talking calmly to yourself can work too.

Don’t think about looking crazy. Just tell yourself why you’re stressed out, what you have to do to finish the task at hand, and most importantly, that all will be alright

Tuna sandwiches are brain food-yum.

Eat right

Stress levels and a good diet are closely related. When we’re stressed, we frequently don’t eat well and resort to eating fatty, sugary snack foods as a pick-me-up.

Try not to munch on sugary snacks and plan ahead. Fruits and veggies are always good, and fish with high levels of omega-3 fatty acids have been known to diminish the symptoms of stress. A tuna sandwich is really good brain food.

Laughter lets go of endorphins that enhance mood and lessens levels of the stress-causing hormones cortisol and adrenaline. Laughing makes your nervous system think you’re happy. Laughter really is the best medicine.


Meditation with a Busy Life

Meditation is an ancient routine that is perfect for people looking for a bit of peace, silence, and inner reflection incorporated into their everyday lives. However, many individuals think they don’t have the time to dedicate to meditation. This method does not need a unique room and hours of inner reflection to be done correctly and obtain the best outcome. Meditation can be done anywhere, including your living room, workplace, car, or even an airplane. In order to attain the best results in some of these areas, you may need to exercise specific techniques or bring along special devices that will obstruct noise and ensure peace for your meditation session.

Consider joining a meditation group to ensure that you can successfully learn some techniques prior to trying to meditate in unusual surroundings. The methods and approaches you discover through a meditation instructor will assist you in accomplishing your own personal goals and inner exploration.

Meditation does not require a lot of time. Simply commit to a couple of minutes a day and spend some time focusing inward. Early mornings are excellent times to meditate since most people tend to be relaxed and your house is most likely the quietest it will be all day. Consider trying to wake before the remainder of your house to grab a few minutes to efficiently finish your meditation process. This is important for men and women with youngsters that discover it tough to practice meditation when the sounds of their children are in the background. 

When you’re on the go, don’t leave your meditation practices in the house! Consider grabbing a pair of earplugs to shut out noise on trains, planes, or automobile’s (if you’re a passenger). This will permit you the greatest feeling of peace and quiet to ensure that you can proceed with your reflection techniques. Bring along a special meditation soundtrack of tunes that can shut out noises so your session can be more successful. 

Meditation can be an outstanding way to loosen up after a long, busy day, so think about setting aside time to practice your techniques in the evenings. For people that are regularly calling hotel spaces home, it can be rather easy to miss your personal meditation space. For this reason, bring a tiny token or a couple of things with you on your travels to remind you of home. Think about bringing a blanket, pillow, or mat to aid you in your meditation methods. Also, bring along a picture of your family or friends to assist with the nostalgia.

You can also use scents to transport you to a more peaceful world. Aromatherapy has been used along with meditation for hundreds of years. Consider beginning your session with a reassuring smell. For people on the move, consider bringing along a candle or a vial of oil that you can leave open to pervade the atmosphere.


Myths About Meditation

What do you picture when you hear the word “Meditation?” Do you envision sitting Indian style on the floor, eyes shut, and a soft “om” sound coming from your mouth? If so, your perception of meditation practices is neither wrong or right.  

Many people form a connection between meditation and cult practice. Meditation has always been a subject that seemed to frighten people away from seeking a better understanding of the subject. 

Meditation is a healthy spiritual method and a great enhancement to your life. It enables you to get in touch with your mind and take you to a deeper state of relaxation. However, if you asked someone who had a general misconception if they wanted to meditate you would probably receive a “no thanks.” Why? Here are some of the common misconceptions about this relaxing practice:  

1. Meditation is faith.

Absolutely not. While meditation is a spiritual discipline, it does not entirely come from a specific faith, nor is it used to recruit people to be a part of one. It can be likened to a petition or a type of prayer, yet it doesn’t tell you to pray or worship an object or person. However, meditation is an active tradition in many religious practices worldwide. 

2. Meditation is used to get away from the real world. 

False. Meditation allows you to have a better perception of your reality. It doesn’t create a way to escape your reality nor does it repaint it with picture perfect scenes to fool the mind from seeing the truth. Instead, it teaches us to face what is happening in our current lives and allows us to understand it better.

3. Meditation is weird and crazy. 

This myth is not entirely untrue. Some forms of meditation claim to take you to a whole new level of existence or cause you to possess some psychic abilities. Other times people claim that they have manifested powers afterward. However, simple meditation practices are generally an uncomplicated workout for your mind. It doesn’t require one to be in a trance-like state to achieve its objective of a deep state of calmness.

4. Meditation is egocentric.

This statement is false. Even if meditation requires one to spend time alone, it does not mean that we are closing our doors to other people. Meditation is mostly used to instruct us to see beyond the darkness in our lives. If we have achieved this, after that we can be of far better assistance to others.

Meditation is used to help individuals overcome negative thoughts and feelings like anxiety as well as clinical depression. However, you must be entirely sure that you have undeviating fervor and sincere purposes for the method in order to obtain its advantages.


The History of Meditation

Meditation is thought of as one of the oldest kinds of psychological and spiritual practices around. Although no one can genuinely state when meditation practices began, there are some speculations regarding this ancient method.

A lot of scholars and documents claim that the history of meditation can be traced to around 5,000 years ago when the effects of the technique were discovered by older men when they gazed into the flames of fire as it flickered. After that, numerous medication methods were developed and began to spread throughout its continent of origin, Asia.

Meditation in the USA became popular in the ’60s and ’70s. From that point on, numerous variations have spread throughout the world.

A state where an individual remains in deep focus on a specific object of thought or awareness is considered meditation. These practices are thought to be one of the oldest yet most reliable ways of relaxing the mind, the emotions, and the heart. This technique usually includes an individual’s interest and enabling it to become a solitary point of reference. As a result of its success in leading an individual’s awareness to a greater level than usual, meditation is now being exercised by millions of people around the world.

The history of meditation dates to a time when it was an essential component of various religions in the Eastern part of the world. Deriving its origins from the Latin word “meditatio,” which implies “all types of psychological or physical exercise,” the meaning of reflection has advanced through the years. Today, the technique is typically referred to as “inward representation” or “contemplation.”.

As years passed, people that practiced meditation were able to think of various techniques. These involve a vast array of psychophysical and spiritual aspects– or a combination of both– that can bring about the total improvement of a person’s higher level of mental concentration and spirituality.

People who are planning to enter meditation or simply thinking about its endless opportunities should recognize the basics of the ancient spiritual practice and acquaint themselves with the different forms of reflection today that consist of “Bodhidharma,” “Hinduism,” “Bahá’ í Confidence,” “Buddhism,” “Christian meditation,” “Islam Meditation,” “Jainism,” “Judaism,” “Sikhism,” and “Taoism.”.

Because they are stemmed from various cultures, individual types have their very own understanding of meditation and have different sets of techniques that come with it. During meditation, it is also important to keep in mind that these consist of physical demands through different postures so the technique can be executed efficiently.

One of the most preferred poses since the history of meditation began includes resting, supine, and standing. These positions will differ depending upon the which type of meditation you wish to adhere to. It is additionally important to remember that aspects associated with a typical meditation have largely been a part of the background of these ancient practices. Four components to consider when beginning meditation include a peaceful location, a comfy stance, a visible item of interest so that the person can focus on it, as well as a positive attitude to allow the method to be successful.

Since the practice began many years ago, the background of meditation has inspired many people to enhance their level of spirituality as well as empowering their minds. Although there is no certain proof of when meditation began, people these days along with of the future generations will continue to practice it due to the vast amount of advantages it brings.


Different Types of Meditation

There are numerous different types of meditation exercises. How many? So many that it’s guaranteed to find the one that’s best for you and your lifestyle. To help kickstart your search to tranquility, we’d like to present to you six different meditation practices you can try.

1. Breath Watching:  Can practicing meditation be as basic as paying attention to your breath for a couple of minutes? Absolutely!  Relax in a location that works best for you, close your eyes and start to pay attention to your breathing. Taking a breath through your nose allows the involvement of your diaphragm and fills your lungs with oxygen. As your mind wanders, simply re-focus your attention on the air going in and out of your nose. Do this for several minutes, or even longer once you get the gist of the exercise.

2. An Empty Mind Meditation:  Meditating can assist in draining all thoughts from your mind and allow you to become more aware.  The strategies for doing this involve sitting still, typically in a “full lotus” or cross-legged placement and allowing the mind to go silent by itself. It can be challenging, particularly since any type of initiative appears to just create even more effort of the mind.

3. Walking Meditation: This exercise gets the body involved. It’s very simple and it is designed to be done outside. Essentially, it involves pacing forwards or backward in a specific area. While you are pacing, focus on the movements your body makes. Notice the way that your legs move back and forth, your breathing, and even the feeling in your feet when they touch the ground. If your mind starts to wonder, bring it back to the present by centering your attention on the process of walking and breathing. Practicing meditation outside can be hard because of interruptions. If you do it outside, find a silent place with soft ground.

4. Mindfulness Meditation:  A practice Buddhists call vipassana or insight meditation, mindfulness is the art of becoming deeply aware of the present. You concentrate on what’s occurring in and around you at this actual minute, as well as familiarize all the ideas and sensations that are draining your energy each minute. You can start by focusing on your breath, after that move your interest to the ideas going through your mind, the feelings in your body, as well as what you hear and see around you. The trick is to watch without judging or analyzing.

5. Straightforward Rule Reflection: Many individuals find it less complicated to prevent their mind from wandering if they focus on something specific. A mantra can help. This is a word or expression you repeat as you meditate and is selected for you by a skilled master in some traditions. If you are servicing this alone, you can utilize any word or expression that benefits you, and you can also choose to either repeat it out loud or in your head as you practice meditation.

6. Meditating on a Principle:  Some reflective techniques involve consideration of a concept or scenario. An example is the “reflection on brevity,” in which you concentrate on the impermanent nature of all points, beginning with your thoughts and feelings as they come and go. Buddhist practice “meditation on the corpse.” Which involves thinking about a body in the ground as it gradually deteriorates away and is fed upon by worms. The technique is used to assist you in understanding what your reasoning mind could not.

There are lots of various other reflections you can attempt, such as the “meditation on loving-kindness” or “things” reflection, as well as also practicing meditation by making use of brain wave entrainment items. Each kind has its very own unique advantages and effects. Consequently, you may discover that at different times and for various objectives you wish to utilize several different types of meditation.