Breathwork is an intentional breathing practice that helps calm the nervous system, release emotional tension, and bring the mind back to the present. While it may seem simple, the science behind breathwork shows it can profoundly support recovery from stress and trauma.

Let’s explore how breathwork works, why it helps with emotional release, and how you can safely practice it in daily life

What Is Breathwork?

Breathwork refers to conscious breathing techniques that involve altering the rhythm, depth, or pattern of your breath. These practices can be gentle and grounding or intense and transformative.

Some of the most common styles include:

• Diaphragmatic breathing (deep belly breathing)
• Box breathing (inhale-hold-exhale-hold)
• Holotropic or conscious connected breathing
• 4-7-8 breath for calming the mind
• Alternate nostril breathing (Nadi Shodhana)
• Buteyko Method

Each method has different effects, but all share the goal of regulating the nervous system and improving emotional health.

How Breathwork Helps with Stress

When we’re stressed, our body enters fight-or-flight mode, releasing cortisol and increasing heart rate. Over time, chronic stress can lead to anxiety, insomnia, fatigue, and burnout.

Breathwork counters this response by activating the parasympathetic nervous system, also called the “rest-and-digest” system. It tells the brain, “You are safe.”

A 2017 study published in Frontiers in Psychology showed that slow, deep breathing significantly reduced levels of stress, lowered blood pressure, and improved mood in participants 1.

Key benefits include:

• Slower heart rate
• Lower blood pressure
• Better sleep quality
• Clearer thinking
• More emotional resilience.
  

With regular practice, breathwork helps reset the body’s response to stress and restore a sense of inner calm.

The Link Between Breathwork and Trauma Healing

Trauma lives in the body. When we experience something overwhelming—whether a single event or ongoing stress—our nervous system can get stuck in survival mode. This leads to symptoms like:

• Hypervigilance
• Anxiety
• Emotional numbness
• Flashbacks
• Chronic muscle tension.
  

Breathwork can help release trauma stored in the body by creating safety, increasing awareness, and giving space for old emotions to surface and move through.

According to trauma expert Dr. Bessel van der Kolk, “The body keeps the score.” Healing trauma often requires body-based approaches that help restore a sense of control and safety in the body 2.

Breathwork offers this gentle access. It invites us to reconnect with parts of ourselves we may have shut down

Research Supporting Breathwork and Emotional Release

1. Reduces Anxiety and PTSD Symptoms

A 2018 study in The Journal of Traumatic Stress found that veterans who practiced sudarshan kriya yoga, a structured breathwork technique, experienced significant reductions in PTSD symptoms, anxiety, and insomnia 3.

2. Balances Brain Chemistry

Breathwork increases oxygen flow to the brain, enhances clarity, and stimulates the release of feel-good hormones like serotonin and endorphins.

A 2020 study published in Cell Reports showed that specific breath rhythms influence neuronal oscillations linked to emotional control and memory 4.

3. Improves Emotional Awareness

As breath slows, so does the mind. This shift increases interoception—our awareness of inner sensations. It helps people recognize and respond to their emotions instead of suppressing them.

Types of Breathwork for Stress and Trauma Release

1. Diaphragmatic Breathing (Belly Breathing)

This is one of the most effective ways to calm the nervous system.

How to practice:

• Sit or lie down comfortably
• Place one hand on your chest, one on your belly
• Inhale deeply through your nose, letting the belly expand
• Exhale slowly through your mouth
• Repeat for 5–10 minutes

Best for: Daily stress, anxiety, grounding

2. Box Breathing (Used by Navy SEALs)

Box breathing improves focus and reduces anxiety in high-stress moments.

How to practice:

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
• Repeat for several minutes

Best for: Anxiety, focus, performance stress

3. Conscious Connected Breath (Circular Breathing)

This deeper technique can bring emotional release and insights. It’s often practiced with a guide.

How to practice:

• Lie down with eyes closed
• Breathe continuously without pauses between inhale and exhale
• Use open-mouth breathing or nose-only (depending on style)
• Continue for 20–30 minutes (guided is safest)

Best for: Releasing trauma, deep emotional work

Tips for Safe Breathwork Practice

While breathwork is generally safe, those with trauma or anxiety should begin gently. Intense techniques may release suppressed emotions.

Start Slow

Begin with 5–10 minutes of simple breath awareness or belly breathing. Let your body and mind adjust.

Practice in a Safe Space

Choose a quiet environment where you feel supported. Sit or lie down comfortably.

Pay Attention to Your Body

If you feel dizzy, lightheaded, or overwhelmed, return to normal breathing. Take a break.

Work With a Practitioner

Trauma-informed breathwork coaches can provide support, guidance, and a safe container for emotional release.

When Breathwork Isn’t Enough

Breathwork is powerful, but it’s not a replacement for professional care. If you live with severe trauma, PTSD, or panic disorders, it’s important to work with a licensed therapist.

Use breathwork as a supportive tool, not the only solution.

Final Thoughts

In a fast-paced world, your breath remains a quiet anchor—a way back to your body, your emotions, and your peace. Breathwork teaches us that healing doesn’t have to be complex. Sometimes, the most powerful medicine is already inside us.

With regular practice, breathwork helps calm the mind, release emotional blocks, and restore a sense of wholeness. It reminds us that we are resilient, even when life feels overwhelming.

So take a deep breath. Begin there. That one conscious breath could be your first step toward healing.

References

1. Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353  
2. Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking Press.  
3. Seppälä, E. M., Nitschke, J. B., Tudorascu, D. L., et al. (2014). Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: A randomized controlled longitudinal study. Journal of Traumatic Stress, 27(4), 397–405. https://doi.org/10.1002/jts.21936  
4. Herrero, J. L., et al. (2020). Breathing above the brainstem: Volitional control and attentional modulation in humans. Cell Reports, 31(5), 107484. https://doi.org/10.1016/j.celrep.2020.107484

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Time is something that almost every human being has a had a problem handling because it waits for nobody.

Apart from the fact that it doesn’t wait for you, it also flies very fast. So you can see why many people struggle with keeping to time.

Effectively managing your time is very important, because good time management is the key to accomplishing simple daily activities to difficult and longer ones.

There are so many tips offered to deal with bad time management, such as to avoid procrastinating and start prioritizing.

Those tips are very good. However, the most important way to effectively manage your time is by making healthy choices.

Your health is very important in everything you do, that’ why today you’ll learn the health tips for effective time management.

These health tips are scientifically shown to improve your body and time management skills, stay tuned.

How do you know if you are not managing your time well?

Just like diagnosing an illness, you, first of all, understand the symptoms before giving out the treatment.

What are the signs that show that you do manage your time appropriately?

1) Are you always arriving late for any event, no matter how important it is?

2) Do you wake up late and disgruntled?

3) Do you not keep to deadlines, including those you personally set?

4) Do you always forget or find it difficult to hand in reports on time?

Suppose you answered ‘yes’ to 3 or more of the above questions then you really these tips. Remember we’ll look at it from the ‘health angle’. What are the health tips that can help you keep to time? Find out.

10 Health Tips For Effective Time Management

1. Sleep correctly

Generally, early to bed, early to rise is the best way to manage your time but proper and apposite sleep is much more potent.

Sleeping on time is very good; however, following the right sleep pattern is how you effectively manage your time.

A healthy body requires quality sleep to function adequately.

Note that it’s ‘quality’ not ‘quantity’, you don’t need to sleep more, in fact too much sleep will make you manage time poorly.

Don’t treat sleep like a luxury, but instead a necessity. You need to sleep correctly, as an adult 7 hours of quality sleep will do.

Proper sleep will help you remember things better and increase your performance level in every activity. This means better time management and improved mental health.

2. Spend less time on electronic gadgets

We live in a world where everyone can’t do without there smartphone or any other electronic gadgets.

Too much use of gadgets can affect our brain and our sleep. Most of the people who forget things easily or do not keep to deadlines are those who use electronic gadgets to a fault.

Reducing the time you spend on your TV, laptop, and smartphone can help you stay healthy and keep to time. Find out some health tips to follow if you use your smartphone excessively.

How can you do this? Understandably, it may seem difficult, but curbing your screentime can help you keep to time and achieve your simple daily tasks.

If you have an event to attend or work to do, try this. One hour before you , no TV. Just finish all technology-related activity one hour before bedtime.

3. Get out of bed immediately after waking

This is a health tip that very few people know. Do you know that people who stay in bed for long after waking up are 80% likely to go late to anywhere?

This is something that everyone is guilty of, after waking up, you are still in bed, lying down.

You should get up immediately you wake because it puts in the right frame of mind to go early and avoid procrastinating, hope you understand.

4. Make exercising a habit

Exercise is good for a healthy lifestyle. A person that makes fitness and exercise a priority will keep to time better than someone who doesn’t.

Exercising is important in time management because it helps you both physically and mentally.

Physically, by keeping your body strong and mobile, you can keep to time even when you feel tired. Mentally, by clearing your mind and helping you overcome mental distraction.

Also, practice yoga and deep breathing exercises to improve your mental health.

5. Eat the right food at the right time

Ineffective time management much depends on what we eat and when we eat. You don’t eat very heavy food the night before attending an early event.

If you even what to eat something heavy, it should be eaten 2 to 3 hours before bedtime. Additionally, maintaining a healthy diet is also essential.

Health Tips For Time Management 

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Benefits of Wellness Treatments for Weight Loss Support

Incorporating wellness treatments into your routine will help your body work much better. With this, you will not reduce stress. You will also recover faster and sleep more deeply. All these are crucial for your weight loss goals. When your entire body feels better, it becomes much easier to be on track with your daily healthy habits.

7 Wellness Treatments

The following are some of the simple wellness treatments you can try:

1. Massage Therapy

This therapy is more than just a luxury.

The therapy often helps the body to heal. Swedish massage or deep tissue massage doesn’t just help calm the nervous system.

It also helps to minimize soreness and improve circulation. Usually, it is a great solution if you want to start a new fitness journey or recover from muscle pain.

2. Infrared Sauna

These sessions are completely different from traditional treatments.

Usually, they use light to illuminate the body from the inside out. This, in turn, helps with burning fat and detoxing.

Most patients report losing water weight, sleeping better, and feeling more relaxed after several sessions.

3. Cryotherapy

Cryotherapy entails exposing your body to cold for several minutes.

The process doesn’t just support quicker recovery. It also increases blood flow and minimizes inflammation afterward.

It is beneficial if you need an energy reset and have been hitting the gym for days.

4. IV Therapy

IV therapy helps to directly deliver vitamins into patients’ bloodstream.

This simply means better and faster absorption than powders or pills.

You may choose blends that concentrate on metabolism, energy, or hydration support.

5. Float Therapy

Float therapy involves putting in a quiet tank, which is filled with saltwater.

In the tank, you will effortlessly float. This will let your mind and body relax fully.

Most patients report that just one session left them mentally clear and feeling refreshed.

6. Acupuncture

Acupuncture comes in handy in resetting the energy flow in the body.

It often involves replacing thin needles at very specific points. This helps to improve sleep, boost energy, and minimize pain.

If you also want to manage stress and lose weight, this treatment can also help.

7. Red Light Therapy

Red light therapy encompasses using low-level wavelengths of light. It helps to minimize inflammation and heal the skin.

In addition, it helps with muscle repair and joint pain. Usually, the process is painless and may fit into your routine very easily.

Conclusion

In conclusion, taking good care of your whole body goes beyond the scale. For you to have a rested body and a clear mind, you have to be consistent with all your goals. Brentwood, TN, is a good place to get quality wellness support, which will make changes feel much easier.

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Researchers have found that happier people tend to live longer and healthier lives, are less likely to get sick, and have more energy.

Studies show that positive emotions are associated with increased mental and physical health, while negative emotions are associated with the opposite.

Of course, it’s not just about being happy; it’s about finding ways to bring happiness into your life. The good news is that there are plenty of ways to boost your happiness — and improve your health.

Here are the top 8 reasons why happiness is so crucial for your health.

1. You’re more likely to live longer

One of the major health benefits of being happy is living longer. A British study found that people who were happiest when they were young lived an average of seven years longer than those who weren’t happy until later in life. 

According to a study published in the journal Health Psychology, people who had experienced positive emotions throughout their lives were more likely to live longer than those who had not.

2. You’ll sleep more soundly

A University of California study found that people who experienced more positive emotions during the day slept better at night. When you are happy, you have a lower chance of having insomnia or paralysis, which may affect your sleep. 

In addition, when you’re happy it is easier for you to fall asleep.

3. You’ll have less stress

Several studies have linked happiness with lower levels of cortisol, a hormone released by the adrenal gland during stress or anxiety.

Cortisol also suppresses immune function and increases appetite, which can lead to weight gain — both things you want to avoid if you’re trying to stay healthy!

It’s also been proven that happy people have lower blood pressure, cholesterol, and blood sugar levels than those who are unhappy. Happier people will be less likely to develop chronic diseases like hypertension, diabetes, and heart disease than unhappy people.

4. Happiness can also help prevent depression

One of the mental health benefits of sleep is that it fights depression.

Research has shown that happiness increases the amount of dopamine in the brain, which helps with memory, learning ability, motivation, and focus.

Dopamine is also responsible for regulating moods; too little dopamine can cause depression, while too much causes anxiety or hyperactivity.

5. You’ll improve your immune system

A positive outlook on life has been linked with improved immune system function and increased energy levels. 

A study published in Psychosomatic Medicine found that happier people had stronger immune systems than those who weren’t — regardless of whether they were sick or healthy at the testing time.

6. You’ll have better physical health

Happy people have better physical health than unhappy people do.

A 2009 study published in the American Journal of Epidemiology found that negative emotions like anger or anxiety were linked with poor overall health.

On the other hand, positive emotions like joy or enthusiasm were linked with better overall health, and positive emotions like joy were linked with lower blood pressure levels over time (and therefore better cardiovascular health).

This is an obvious health benefit of being happy because your happiness can play a role in your overall physical health.

Furthermore, being happy can also improve your skin.

7. You’ll enjoy better relationships

Happy people tend to have better relationships than unhappy people: They’re less likely to be problematic, worrisome, and more optimistic and understanding.

Maintaining good relationships is essential for your mental and social health.

8. You will get sick less often

Research has shown that people with higher levels of positive emotions tend to get sick less often than those who aren’t as happy — even if they have other risk factors such as smoking or obesity!

Other health benefits of being happy include:

• Happy people have lower blood pressure than unhappy people
• Happy people have lower rates of heart disease than unhappy people
• Happy people are more productive at work than unhappy workers
• Happy people are more likely to exercise regularly.

Conclusion

Happiness is a state of mind. It’s how we feel, how we think, and what we do daily. The good news is that it’s also a choice. The health benefits of being happy prove that it is important to always do wholesome things that make you happy.

Happiness can be found through healthy eating and exercise, practicing gratitude, and making time for self-care. When you’re happy and healthy, you’ll find great success in all areas of your life.

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From rock stars to classical musicians, guitars have been a staple in the music industry and continue to be a popular choice for music enthusiasts around the world.

However, did you know that playing the guitar can also have a positive impact on your health? Yes indeed, playing a guitar doesn’t only invite music into your life but blesses the mind and the body with numerous benefits. In this article, we will explore the numerous health benefits of playing the guitar.

10 Melodious Health Benefits of Playing Guitar

Here are some fantastic health benefits of playing guitar that you never know exist.

1. Relives anxiety

One of the emotional health benefits of playing guitar is that it relieves you of anxiety. Playing guitar helps you express your emotions and takes you into a world of its own.

If you are feeling anxious, one of the best things to do is go into the room, get your guitar, pluck some strings, and enjoy the music. It also helps to spur you into mindful thinking.

2. Strengthens your confidence

As you play your guitar, your playing skills improve, and the quality of your music improves. This helps you to strengthen your confidence, which helps to enhance your emotional and psychological health.

Anytime you perform and receive compliments, your confidence gets enhanced. Improved confidence decreases the risk of anxiety, depression, and low self-esteem, a sign of poor mental and emotional health.  

3. Boosts memory

Studies have shown that playing the guitar enhances the grey matter in the brain, and this helps to improve memory power.

Memory power decreases with age, but playing guitar keeps you memorizing patterns and chords, which keeps your brain working and active.

Playing guitar helps to manage weak memory and improve it.

4. Enhances concentration

A strong concentration is a sign of good mental health. Building strong concentration and attention span is one of the health benefits of playing guitar. You must have intense concentration and focus prowess to be an expert guitarist.

The concentration and focus you build up playing guitar will help you with everyday chores and activities.

5. Relieve your stress

One of the most effective health benefits of playing guitar is that it helps to relieve your stress. The guitar is referred to as a ‘happy place’ because playing the guitar draws all your attention and amasses you into a world of happiness.

A 15-minute session of playing guitar can relieve your mood and stress level.

6. Helps you to get over heartbreak

Heartbreak is an emotional ordeal that most people undergo in their lifetime. Playing guitar helps you to lessen the awful feeling of heartbreak. Although it may not be automatic, it effectively relieves you of the emotional distress of heartbreak.

You can pick up a guitar and learn chords if you are facing heartbreak. You can join a music class to learn music and how to play guitar.

7. Improved fitness

Improved fitness is one of the health benefits of playing guitar. Standing and playing the guitar helps you lose weight, even though it is not as much as you lose when running or weightlifting.

Additionally, you can sing while playing guitar. Singing while playing the guitar helps to strengthen your vocal cords.

8. Improved memory and cognitive function

Playing the guitar isn’t just a fun hobby; it can also have a positive impact on your brain. Studies have shown that playing an instrument, like the guitar, can increase brain activity and improve memory retention. So, if you want to keep your mind sharp and improve your cognitive function, grab a guitar and start strumming.

9. Enhanced coordination and motor skills

When you play your guitar, you use a high level of coordination and motor skills. Also, as you learn to play new songs and chords, you’ll improve your hand-eye coordination, finger strength, and dexterity. This can be especially beneficial for older adults or those recovering from an injury or surgery.

10. Promotes relaxation and better sleep quality

After a long day, playing the guitar can be a great way to unwind and relax. The repetitive motions of playing chords and strumming can have a calming effect on the mind and body, reducing stress and anxiety. This can also lead to better sleep quality, as playing the guitar before bed can help you relax and fall asleep faster.

Conclusion

Playing guitar isn’t just beneficial for making melodies. It helps you reap other health benefits that can benefit your overall well-being. The health benefits of playing guitar in this article prove just that.

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They are now widely used by many individuals, especially young people.

However, what are vapes? What are the health risks and side effects associated with vaping? And what are some health facts about vaping? This article will help you find out the answers to these questions.

What is Vaping?

Vaping is the act of using electronic cigarettes.

An electronic cigarette or e-cigarette is a simple handheld electronic device that is similar to traditional tobacco smoking.

The device works by heating a liquid, called an e-liquid, to generate an aerosol, commonly referred to as a “vapor,” which the user inhales. The e-liquid is usually made up of nicotine,

propylene glycol (PG), glycerine (vegetable glycerin or VG), and different types of flavorings. E-cigarettes create an aerosol called vapor, which is inhaled.

Having basic knowledge about vaping will help you understand the health effects and health facts about vaping.

Health Effects of Vaping

To be honest, the health effects of vaping are still uncertain. They have been numerous conflicting research and various debates regarding the health effects of vaping.

Vaping is seen as an alternative to cigarette smoking, and this has led many to assume that vaping is a healthier alternative to smoking.

Did you know that E-cigarettes were created as an alternative for adult smokers to eliminate the carcinogenic risks and mortality rates associated with smoking?

Well, some basic health facts about vaping will help us to know the pros and cons of vaping. Certain health facts about vaping will also help us to find out the proven health benefits, health risks, and effects of vaping.

10 Must-Know Health Facts About Vaping

1. Vaping is safer than smoking

Vaping has been said to be safer than traditional tobacco cigarette smoking. E-cigarettes contain fewer carcinogens compared to cigarettes.

For example, nitrosamine, a potent cancer-causing agent, was found to be 97% lower in concentration among vapers.

Vaping is also said to be less harmful than cigarettes because they contain no tobacco and do not involve combustion.

Vapers can avoid several harmful components usually found in tobacco smoke. E-cigarettes are also less expensive and are safer to prevent fire hazards.

Irrespective of all these health facts about vaping stated above, e-cigarettes cannot be as considered entirely harmless.

2. Vaping helps in quitting smoking

Many former smokers have effectively used vaping to quit cigarette smoking.

Many smokers switched to vaping because they believed it was healthier than smoking. Former smokers encouraged current smokers to use e-cigarettes as a way to quit smoking.

Even though the FDA does not recognize vaping as a device to quit smoking, many former smokers have used it to alleviate their addiction.

3. Vaping is better for oral health compared to smoking

Using E-cigarettes are better for your oral health more than cigarette smoking. The odor associated with cigarettes will be eliminated and replaced with nicer scents from e-cigarettes.

Mouth odors and tooth stain can also be avoided with vaping. Vapes contain e-liquids known as vape juice, which is much better than nicotine.

Although vaping appears to have less oral health risks than smoking regular cigarettes, it can still cause poor oral health.

4. Less harmful effects of second-hand vapor

Second-hand smoke from cigarettes is very harmful. However, second-hand vapor has been shown to contain few harmful chemicals.

A study was conducted in a small, poorly ventilated vaping store to determine the effects of second-hand vapor.

It showed that minimal concentrations of nicotine, acetone, and other chemicals that are expected to be harmful to others.

Hence, vaping does not expose other people to harmful chemicals that second-hand tobacco smoke does. There are still some health risks associated with second-hand vaping smoke.

5. The long-term effects of vaping are not known

Medical studies on the health and safety of e-cigarettes have reached significantly different conclusions.

There have been methodological issues, conflicts of interest, and inconsistent research, which has led to little or no proven knowledge about the long-term effects of vaping.

However, even though no significant conclusions can be determined regarding the safety of e-cigarettes, are not considered harmless.

More research on the health effects of inhaling the vapor needs to be done, because the long-term effects are not entirely known.

There is also very little information concerning the safety and considerable variability among vaporizers and their ingredients.

6. The ingredients contain harmful substances

The ingredients of an e-cigarette may contain harmful chemicals. It is already established that they contain fewer carcinogens compared to tobacco.

However, they are other toxic substances that are present in the e-liquid and flavorings. The toxic content of the e-liquids varies. When an e-liquid comes in contact with the metal parts of the e-cigarette, it is contaminated with metals.

Carbonyl compounds such as formaldehyde will be produced when nichrome wire, which is responsible for heating, comes in contact with the e-liquid, is heated, and chemically reacts with the liquid.

The aerosol or vapor in the e-cigarette also contains ultrafine particles, tiny amounts of toxicants, carcinogens, and metallic nanoparticles.

However, the exact constituents of the vapor vary in composition and concentration depending on the manufacturers.

As for the flavorings, it was reported that some artificial flavors are cytotoxic.

However, an unflavored vapor is less cytotoxic than a flavored vapor. Most flavors contain diacetyl and acetyl propionyl, which are said to be safe when ingested but can cause respiratory harm when inhaled.

7. E-cigarettes could cause lung disease

Admittedly, the health risks of vaping to the lungs are not completely understood.

We know it is better for the functioning of the lungs and respiratory system compared to traditional tobacco smoking.

A review in 2017 found that e-cigarettes may induce acute lung disease. Another 2015 study discovered that e-cigarette vapors could induce oxidative stress in lung endothelial cells.

There has also been some evidence showing that vaping might hurt the body’s immune mechanism.

8. E-cigarettes and cancer

Can e-cigarettes cause cancer? That has been a question many people have wanted an answer to.

The carcinogenicity of e-cigarettes arises because of the nicotine and other contents in the vapor.

The truth, however, is that there is insufficient information to conclude that nicotine causes or contributes to tumor growth in humans.

However, it might increase the risks. The carcinogenic effects of an e-cigarette are minimal when compared to tobacco cigarettes.

9. Effects of E-cigarettes on pregnancy

Nicotine intake is not safe for pregnant women, irrespective of the amount.

There are adverse effects of nicotine on prenatal brain development. Using vapes during pregnancy is unsafe.

Hence, an e-cigarette is assumed to be dangerous to the developing baby during pregnancy if the mother uses them. Nicotine is harmful to the growing fetus.

10. Common side effects of vaping

The last health fact about vaping you will learn are the common side effects of vaping.

These side effects of vaping are usually associated with short-term use. A 2015 study stated some of the serious side effects related to e-cigarettes. They were:

• Hypotension,
• Seizure,
• Vomiting
• Nausea,
• Chest pain,
• Rapid heartbeat,
• Disorientation,
• Congestive heart failure,
• Depression and
• Insomnia.

Conclusion

Vaping has become a popular social trend, and if you care about your health, it would be wise to find out the health effects, risks, and facts about vaping.

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Smartphones are really cool; they have made a lot of things easy and fun. A lot of people today are proud owners who find the smartphone useful.

However, many people just can’t drop their phones down, making use of it all the time. Too much use of smartphones can be very bad for your health.

Research studies has attested to this too, saying that a high percentage of adults are addicted to their smartphone.

Problematic smartphone use has been referred to some researchers to be a form of psychological or behavioral disorder, characterized with dependence on smartphones.

This disorder is closely related to other forms of digital media overuse, such as social media addiction or internet addiction disorder.

Smartphone addiction, is colloquially known as “nomophobia” i.e the fear of being without a mobile phone.

I always tell my readers to reduce the amount of time they spend on their phones, so today I’ll writing squarely on that.

In what ways can immoderate usage of your smartphone affect your health, and what are the best health tips that can help you? Let’s begin by finding out some of the health effects of excessive smartphone use.

Effects of using your smartphone excessively 

Damage to Eye health:

People who have the habit of pressing their phones for consecutive long hours could harm their eyes. It can weaken your eyes, give you blur vision.

Even if you set brightness to a much lower level, using it for a very long time will still affect you.

Pain on the neck, back, and fingers:

Obviously there is slight pain on the neck and back as you lean downwards to look at the screen.

Also, hunching affects your spine. Your fingers, too, will have considerable pain.

Poor mental health:

Frequent smartphone users are often withdrawn and hardly socialize with ‘smart people.’ This then leads to poor emotional health.

Spending lots of time on social media has been linked to affecting mental health adversely. It can cause stress, anxiety, and depression.

Loss of sleep.

When you spend a huge amount of time looking at your phone, it will lead to loss of sleep. Excessive phone use during the day is one of the reasons you can’t sleep at night.

So now you’ve known the damaging effects of excessive use of your smartphone, now find out these important health tips that will help you cope and get healthy!

Essential Health Tips For Smartphone Addicts

If you are a smartphone addict, these health tips can help you manage your situation and get better.

1. Keep your phone down first!

The first and health tip for anybody who uses his smartphone should be to keep the phone. You don’t really to be on it all the time.

Above are just some of the many negative effects. Use your phone only when you want to do something important, avoid unnecessary texting or application usage. 

Another thing is that at night you should make sure you do everything you have to do with your smartphone an hour before going to bed.

2. Be mindful about your posture

As I wrote earlier, it can cause back and neck pain as you always look into your phone screen. Maintaining that posture will harm your spine and distort your neutral alignment. You need to also improve your posture.

Being mindful of the kind of posture you keep at all times will prove very helpful. Raise your phones up to your face, so you wouldn’t have to bend.

3. Watch out for your eye

Keep the screen at a good distance away from your eye when using your phone.

Additionally, when using your smartphone, at intervals, you can perform a simple eye exercise by closing your eyes with both palms or rolling your eyes to keep it very mobile.

4. Perform simple breathing exercises.

Most addicted smartphone users are usually disoriented and have a lot on their minds.

Performing simple breathing exercises will help clear your mind and free your thinking. Engaging in yoga practice is also likely to be productive.

5. Socialize and meet people

The best way to improve your social health is by talking to people, traveling, and having fun outdoors. This will help you to avoid the depression and damaging mental effects associated with excessive smartphone use.

You can find our how to improve your social health and social skills. Social media can be toxic atimes, and spending a lot of time on social media can vet damaging to your mental and emotional well-being.

You can read this article on how to protect your mental health while on social media.

6. Massage and stretch your fingers to relieve the pain.

Massaging your fingers can give you greater grip strength, and keeps it from becoming too numb.

I hope this helps you. Remember to stay healthy!

The post Essential Health Tips For Smartphone Addicts first appeared on You Must Get Healthy.

The post Essential Health Tips For Smartphone Addicts appeared first on You Must Get Healthy.

Maintaining good health is an ongoing process that requires a combination of proper diet, exercise, and self-care.

While it can be challenging to fit healthy habits into a busy schedule, the benefits are well worth it.

In this article, we will explore a list of practical and easy-to-follow health tips that you can incorporate into your daily routine to improve your overall well-being. 

10 Health Tips To Follow Daily

Below are some of the health tips to follow daily this New Year.

1. Eat balanced diet

Food is an essential factor in living healthily. You must eat a balanced diet daily if you want to live healthily. 

A balanced diet is one that includes a variety of different types of foods in the right proportions, providing the body with the nutrients it needs to function properly.

It is important to include a range of foods from all food groups in order to get a balance of nutrients.

Every day, try to eat foods that are rich in protein, nuts, carbohydrates, whole grains, and healthy fats.

In addition, increase your intake of fresh fruits and vegetables. As an adult, eat at least five portions (400g) of fruit and vegetables daily. Varied the fruits and vegetables; don’t just stick to one type.

2. Drink safe water

It isn’t just about proper hydration and drinking water regularly; is the water safe?

Drinking unsafe water can make you develop water-borne diseases such as diarrhea, typhoid, cholera, and hepatitis A. 

According to WHO, at least 2 billion people globally drink from water sources contaminated with feces. Check your water source. If you aren’t sure of the safety of the water source, boil the water before drinking.

3. Eat less salt and sugar

Salt and sugar are only healthy when taken in the recommended amount.

Too much salt places you at risk of high blood pressure, while too much sugar increases your risk of unhealthy weight gain and tooth decay.

Limit the intake of salty and high-sugar food and snacks.

4. Protect your mental health

Your mental health is an important aspect of your overall health and well-being. It plays a role in how you think, feel, and behave.

A vital health tip to follow daily is to protect or prioritize your mental health. And you can do this by taking care of your emotional, psychological, and social well-being.

Take steps to protect your mental health on a daily basis.

This can include practicing stress-management techniques, blocking out toxic people, engaging in activities that bring joy and relaxation, and seeking support from friends, family, or a mental health professional when needed.

5. Be physically active

Physical activity includes exercise and activities carried out when working, engaging in recreational hobbies, and playing. 

The amount of physical activity you are to carry out depends on your age. Adults between the ages of 18-64 years are recommended to carry out at least 150 minutes of moderate-intensity physical activity weekly.

Here is the recommended physical activity sheet for different age groups by WHO.

6. Proper washing of the hands

Hand hygiene is critical for everyone, not only for health workers. Wash your hands before and after eating, after using the toilet, and after touching public surfaces. 

Cleaning your hands limits the spread of infectious illnesses. For effectiveness, wash your hands under running water and soap or rub your palms using an alcohol-based product.

Also, try to maintain good personal hygiene.

7. Get enough sleep and rest

Another important health tip to follow daily is to ensure that you get quality sleep and rest every day.

Getting enough sleep and rest is a good habit to follow daily because it has numerous physical and mental health benefits. 

Quality sleep of 7 to 9 hours daily can improve your mood, boost your metabolism, strengthen your immune system, and increase your productivity.

8. Regular medical check-ups

Regular medical check-ups are an important part of maintaining good health.

They can help identify any potential health issues early on when they are often more easily treatable.

Observing changes in your body and health can also help you stay up-to-date on any necessary screenings or vaccinations and can provide an opportunity to discuss any concerns or questions you may have with your healthcare provider.

9. Maintain social connections

Another crucial health tip to follow daily is to maintain social connections with people daily.

As humans, we have the basic need of human connection with others. It helps us fight depression.

Depression is an increasing illness worldwide, with approximately 280 million people affected. 

Depression manifests in different ways; it can come in the form of hopelessness, extreme sadness, or anxiety.

Although it seems harmless at first, it can be life-threatening if left untreated. Life activities and issues such as work pressure, school stress, financial problems, relationship issues, and divorce can cause depression. 

Learn to open up to a friend, family, or medical personnel when you are feeling depressed.

10. Meditate

Meditation is a healthy habit to do daily because it can have a positive impact on both your mental and physical well-being.

Meditation can help to reduce stress, improve concentration and focus, and help to increase self-awareness by allowing you to observe your thoughts and emotions without judgment.

Furthermore, meditation can help to promote relaxation by calming the mind and the body as well as improving sleep.

Conclusion

Follow and practice the above healthy tips daily if you want to live healthily this year and beyond. Remember that health is wealth. 

The post 10 Essential Health Tips To Follow Daily first appeared on You Must Get Healthy.

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Admittedly, it is not easy, but studies suggest that there are ways to improve your capacity to build and maintain a healthy lifestyle.

This article provides you with some suggestions for creating healthy habits. This piece will discuss some healthy ways to create or develop healthy habits.

15 Effective Ways To Create Healthy Habits And Keep Them

Here are 13 effective ways to create healthy habits and keep them.

1. Understand the benefits 

The first step to creating a healthy habit is to understand the benefits you stand to gain.

If you want to start eating healthier, then find out why you should do so, and give yourself reasons why eating healthy is good for you personally.

If you want to get more sleep, read up on the benefits of getting quality sleep and meditate on how it can help you individually.

2. Make it fun

Studies show that people who have fun while making changes in their lives are more likely to stick with them than those who don’t enjoy the process. So try to find activities that will be enjoyable for you. 

For example, if you’d love to lose weight, go jogging instead of walking. If you’re trying to stop smoking, join a group of friends who share similar goals.

3. Set small goals

If you set big goals like “I’m going to lose 50 pounds in 3 days,” chances are you’ll give up before you reach your goal. Instead, set smaller goals like “I’m planning to walk 30 minutes every day.”

When you achieve these smaller goals, they add up to bigger ones. If you want to motivate yourself to lose weight, then setting small, achievable goals will help you.

4. Reward yourself when you meet your goals

Reward yourself for meeting your smaller goals by doing something special. You could take a cooking class or buy new clothes.

You might also reward yourself by taking time off from work or spending an extra hour on the treadmill. There are many healthy ways to reward yourself, and feel good about your achievements.

5. Keep track of what you do

Keeping track of what you do helps you remember why you did it and how well you did.

This is vital if you’re trying to change bad habits such as smoking, overeating, or even emotional eating.

If your goal is to stay on a healthy diet, then a food journal can enable you to stick to the habit successfully.

6. Be realistic about your ability to succeed

Don’t expect to become a marathon runner overnight. Instead, start slowly and increase your activity level steadily.

Also, don’t expect to completely eliminate unhealthy behaviors. Even if you make drastic changes, you may still need to rely on willpower to keep yourself motivated.

7. Think positively 

Focus on all the things you’d rather be doing than on the negative aspects of changing your behavior.

For example, think about how much better you feel after exercising instead of how tired you are. There are many amazing health benefits of being positive.

8. Ask for help

It’s hard to change a habit without support. Have a support system and talk to family members, friends, or professionals who can provide encouragement and advice.

Don’t be afraid to talk to a nutritionist, fitness expert, or mental health professional for guidance.

9. Don’t compare yourself to others

It’s natural sometimes to compare yourself to other people. But this comparison makes it harder to stay focused on your own goals. Focus on yourself alone.

10. Take breaks

When you’re working on a project, it’s tempting to keep at it until you finish. However, this approach usually leads to burnout. Taking frequent breaks will prevent fatigue and allow you to continue with your task.

11. Eliminate temptations and distractions

One effective way to create healthy habits is to eliminate temptations and distractions that can hinder progress. For example, if you want to eat healthier, remove junk food from your pantry and fridge.

If you want to exercise regularly, avoid spending too much time on social media or watching TV.

12. Make healthy choices easily accessible

Another way to create healthy habits is to make healthy choices easily accessible. This means making it easier to choose healthy options over unhealthy ones.

For example, if you want to eat more fruits and vegetables, keep them washed and cut up in the fridge so they’re ready to eat.

In addition, if you want to exercise more, keep your workout clothes and shoes in a visible place so you’re reminded to use them. By making healthy choices more convenient, you’re more likely to stick to your healthy habits over time.

13. Have a plan for dealing with setbacks and obstacles

When creating healthy habits, it’s important to have a plan for how to deal with setbacks and obstacles that may arise.

For example, if you’re trying to eat healthier but find yourself at a party with lots of tempting junk food, have a plan in place for how to handle the situation.

This might involve bringing your own healthy snacks, eating a healthy meal beforehand, or simply allowing yourself a small indulgence without going overboard.

14. Be patient and persistent

Change doesn’t happen overnight, and developing new habits is a process that requires time and dedication.

Patience is essential because progress may be slow, and you might not see immediate results.

Persistence is just as important; you’ll likely encounter challenges and setbacks along the way, but it’s crucial to keep going.

Treat each day as a new opportunity to reinforce your healthy habits, and remember that minor missteps are part of the journey.

15. Use visual reminders

Place sticky notes, set alarms, or keep visible cues around your home or workspace to remind you to engage in your new habits.

For instance, leaving your gym bag by the door can remind you to work out. Incorporating visual reminders can help you create healthy habits easily.

5 Heathy Habits You Can Start

The following are five healthy habits you can start and stick to.

• Get enough sleep

Getting sufficient amounts of sleep is essential for maintaining a healthy lifestyle. Studies show that lack of sleep increases the risk of heart disease, diabetes, and cancer.

• Eat right

A balanced diet full of lean meats, fish, vegetables, fruits, whole grains, low-fat dairy products, and nuts is associated with lower rates of certain cancers, obesity, high blood pressure, cardiovascular disease, type 2 diabetes, and depression.

• Exercise regularly

Regularly engaging in physical activities can enhance your cardiovascular system and boost your immune system. Also, exercising can improve your mental health.

• Drink more water 

Drinking more water can help maintain the balance of body fluids, boost digestion, and improve skin health. You can find out ways to stay more hydrated.

• Prioritize your mental

You definitely have to prioritize your mental wellbeing if you want to stay healthy in today’s world. Hence set goals for practicing self-care and doing activities that boost your mental health.

Bottom Line

Healthy habits will happen when you set yourselves up for success. Following these ways to create healthy habits discussed above, can be exactly what you need to start living healthy today.

The post 15 Effective Ways To Create Healthy Habits first appeared on You Must Get Healthy.

The post 15 Effective Ways To Create Healthy Habits appeared first on You Must Get Healthy.

1. Empowering Strength and Stability with Every Movement

Pilates works the body via targeted workouts, building core strength and enhancing general stability. Dynamic motions strengthen natural alignment and lower physical strain. Every session develops inner strength that helps to sustain proper posture and constant vitality in everyday life. Regular practice increases resilience and releases latent potential, motivating transforming changes in daily activities and exercise with amazing effects.

Movement patterns coordinate breath and muscular action to create an environment of empowerment and regulated energy. Perfect alignment and effective performance depend on meticulous training and improving technique. Exercises increase circulation and flexibility, improving balance and lowering the chance of injury. Engaging routines welcome steady improvement while renewing body mechanics, thus changing physical endurance and daily activity into a harmonic mix of strength and stability, driving great dynamic advancement.

2. Elevating Flexibility and Enhancing Balance

Pilates invites the body to release deeper ranges of motion by honing flexibility and elegant movement. Gentle fluid workouts stretch muscles and strengthen joint integrity, producing a smooth interaction between strength and suppleness. Regular practice helps convert stiff shapes into more flexible expressions, allowing easy mobility and better posture. While harmonizing energy flow, dedicated workouts increase muscular flexibility and propel movement fluidity and body stability development.

Balanced exercises help develop coordination and sensory awareness, refining stability during difficult motions. Stretching intensely combined with regulated resistance strengthens muscular resilience and sharpens kinesthetic sense. Classes stress conscious development and adaptation, including little changes that improve form and lower stress. The changing technique gives one confidence and motivates constant improvement of body dynamics. Regular participation produces amazing results that energize physical performance as well as spirit.

3. Cultivating Mental Focus and Emotional Calm

Pilates uses regulated breathing and targeted movements to help mental focus. Structured sessions reduce distractions and help engage the mind completely, improving cognitive clarity. The focused practice turns daily activity into a contemplative path promoting inner awareness and deliberate presence. Classes provide a consistent pace for mental renewal and a haven for thoughtful energy and introspection. Dedicated sessions help to foster ongoing inner peace and great relaxation.

Mindful techniques and peaceful surroundings combine to lower tension and improve emotional equilibrium. Focused routines provide therapeutic advantages that improve mood and clarity and help to promote constant development. Coordinated motions encourage regulated breathing, therefore strengthening a condition of mental stability that fosters peace. Combining physical activity with cognitive serenity, the all-encompassing method turns exercise into a complete cure and greatly stimulates real emotional balance by strengthening resilience.

4. Embracing Modern Innovation in Pilates Instruction

Modern Pilates programs transform practice approaches and instructor involvement by combining time-honored practices with cutting-edge technologies. Personalized feedback loops produced by digital tracking and interactive technologies improve performance and hone motions. Pilates studios, for example, provide classic workouts that encourage an atmosphere where creativity meets legacy. Class structures change constantly to guarantee that methods stay current and successful. Creative ideas open amazing possibilities and greatly improve instructor knowledge.

Modern tools and virtual seminars increase access to polished skills and instantaneous instruction. Complete analytics and performance measures enable users to monitor developments and change their behavior easily. Modern courses combine cutting-edge technology with professional knowledge by mixing digital assistance with live engagement. Combining creativity with legacy enhances the experience and offers dynamic training that changes with new trends.

5. Fostering Social Connection and Holistic Vitality

Pilates studios build a thriving community based on wellness by fostering companionship and group excitement. Engaging classes foster supportive relationships and mutual development through common dedication and good energy, hence strengthening ties. Beyond only physical activity, the practice fosters an inclusive environment where group development interacts with individual discoveries.

Integrated movement and conscious exchanges emanate holistically from which exercise becomes a celebration of life. Dynamic sessions enable the body and raise the soul, fostering an environment where social ties support general well-being. Collective energy drives excitement and releases latent potential, fostering a shared advancement beyond conventional limits in physical exercise.

Conclusion

Pilates lessons open a world of dynamic transformation by combining mental clarity with physical strength. Every session increases energy, promotes balanced well-being, and advances development. Driving significant change are creative ideas, deliberate movement, and active communities. Promising a future enhanced with flexibility, resilience, and a fresh enjoyment of life, a transforming adventure awaits. Actually, empowering transformation, welcoming progress, and motivating countless opportunities.

Author Bio:

Hannah Boothe is a freelance writer native to Northern California who spends her free time developing herself. Hannah enjoys the outdoors; she goes hiking whenever the weather permits and enjoys practicing yoga. She carves out time to journal and read whenever she can. She loves adventure and connecting with those around her. Hannah love to take Pilates in Fort Lauderdale when she is in the area.

The post 5 Reasons to Start Taking Pilates Classes in 2025 first appeared on You Must Get Healthy.

The post 5 Reasons to Start Taking Pilates Classes in 2025 appeared first on You Must Get Healthy.