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Are You Breathing All Wrong? Learn the Best Breathing Practices

Best Breathing PracticesHow you breathe can have a big impact upon how you feel, not only when you are working out. The way you breathe throughout the day can help you remain centered, as well as feel relaxed and in control.

So are you breathing all wrong? Continue reading to learn more about how you should be breathing to bring your body the most relief.

Breathing into Your Belly

If you are breathing into your chest, you are breathing all wrong, and moving that breath into your belly could bring about a sense of relaxation. Start by placing one of your hands on your belly and the other hand on your chest. Breathe in deeply through the nose, inflating your diaphragm rather than your chest. Feel the lungs expand and make sure to take anywhere from 6-10 slow breaths each minute to feel these effects and make them last.

Alternate Nostril Breathing

If you practice yoga and meditation, you likely have come across this breathing technique, which is designed to bring balance and calm to the body. Simply sit in a comfortable position and hold your thumb on your right nostril so that you can inhale only through your left nostril. Once you can’t breathe in anymore, close the left nostril, open the right, and exhale. Then breathe in through the right nostril and exhale through the left.

Balanced Breathing

When you notice that you are breathing all wrong, one of the best and fastest ways to restore balance is through an equal breathing technique that is simple to do anywhere. Start by inhaling for four counts and then exhaling for four counts. Only breathe in and out through your nose. The more advanced you become, the longer you can make your inhales and your exhales to further calm down your nervous system while focusing the mind on the breath.

Inhaling Through the Nose, Exhaling Through the Mouth

Finally, exhaling through the mouth might also bring some relief when you are breathing incorrectly or erratically and feeling its negative effects. Start by gently inhaling through your nose for a few seconds before exhaling all of that air gently through your mouth. You can even make a slight sighing sound to further calm the mind and the nervous system as you clear your mind and release all of the tension from your body.

In addition to learning the best breathing practices for de-stressing and freeing yourself from tension, you can also try taking an over-the-counter anti-anxiety product like Zanaprin to get some much-needed relief.

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Pamper Yourself With These Easy Home Spa Ideas

Easy Home Spa IdeasFew things are more relaxing than a lovely day at the spa, but if you don’t have the time or the money for a little retreat, you can instead use the following easy home spa ideas to create a tranquil sanctuary in your own home. And the best part is that you can schedule your spa day for whenever you need to unwind and release tension and stress.

Take a Bath with Epsom Salt

Whether you endured a really tough workout or your body is simply tense as a result of everyday stressors, taking a warm bath with some Epsom salt could be just what your muscles need to feel relaxed again. Burn some candles around your bathtub to create a warm glow, play some peaceful music off your mobile device, and then add 1 cup of Epsom salt to the water and soak for as long as you want.

Moisturize Your Hair with Coconut Oil

Make a coconut oil hair mask by taking some pure oil and running it through your hair from root to tip. Allow this natural moisturizer to sit in your hair for about 15 minutes. It will deep condition every strand, as well as your scalp, until you are ready to rinse it out and wash your hair with your favorite natural shampoo and conditioner. This is one of the many easy home spa ideas that anyone can try, and it will leave your hair feeling soft and smooth.

Give Yourself a Manicure and Pedicure

Go ahead and give yourself a manicure and pedicure as you listen to some of your favorite songs. You can clear your mind as you focus on trimming and filing your nails, painting them your favorite color, and moisturizing your skin so that your hands and feet will look smooth and beautiful.

Use Aromatherapy to Calm Your Mind

Use an aromatherapy diffuser to infuse your space with the calming fragrance of lavender. Your mind will relax as you inhale this scent, and your home will smell like a spa in no time. Aromatherapy, especially when combined with natural anti-anxiety remedies like Zanaprin, can help you release the stress that you are holding onto in body and mind.

With these quick and easy home spa ideas, you can take a much-needed break from your everyday chores and responsibilities to pamper yourself for a little while. By the time you are done, you should feel renewed and rejuvenated.

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How to Stay Safe During Challenging Yoga Poses

How to Stay Safe During Challenging Yoga PosesYoga can be an extremely beneficial practice, but we’d all be lying if we didn’t recognize the fact that a lot of people end up getting hurt—sometimes seriously hurt—while they are doing yoga.

How can you stay safe during challenging yoga poses so that the practice can be healing? Keep reading for a few tips that you can follow every time that you are on the mat.

Always Listen Closely to Your Instructor

First off, whether you practice yoga at home via an online streaming service or you are at a yoga studio, pay close attention to your instructor’s cues. Your mind shouldn’t be wandering off; instead, it should be focused on the instructions and on your body.

A good yoga teacher will know about anatomy and proper alignment, and when you are taking a yoga class in person, he or she will even help to adjust your body so that it is in a safe position.

Also remember these tips: whenever you get into a lunge position, such as one of the many warrior poses, always make sure your joints are stacked. Keep the knee above the ankle at a 90° angle. The same goes for when you are in any kind of plank, as you want your shoulders to be above the elbows and the elbows above the wrist. Keep those joints stacked in one line and you can prevent injuries.

Use Props

Props in yoga, including blocks and straps, aren’t meant to act as training wheels. There is no shame in using props, as they are designed to get you into perfect alignment while supporting your body. So if you want to stay safe during challenging yoga poses, invest in props and use them.

Don’t Push Yourself Too Far

There’s a healthy level of challenge that your body should experience during any exercise program, including yoga, but you don’t want to go so far that you end up hurting yourself. When getting into deep stretches, stop before it gets painful. In fact, you shouldn’t be feeling any pain at all when practicing yoga. If you do, come out of a pose.

Stay safe during challenging yoga poses by only going as far as you can for today. Tomorrow, you will improve; but for now, don’t push yourself. You could end up injuring your knees, your neck, and your back, as a few examples, so take it easy. Progress will come in time and with consistency.

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10 Scientifically Proven Anxiety Relief Techniques

Proven Anxiety Relief TechniquesAre you tired of dealing with anxiety that keeps holding you back from enjoying life? Then try out some of the techniques below.

10 scientifically proven anxiety relief techniques…

1. Exercise Daily

Exercising once in a while isn’t enough to get consistent anxiety relief. Instead, make it a point to exercise every day. Plus, when you build up your muscles, your body releases enzymes that will detoxify kynurenine, which is a byproduct of inflammation and stress.

2. Practice Mindfulness

Focusing your mind on the present, rather than thinking about the future or the past, is one of the best anxiety relief techniques that you should start implementing into your daily life.

3. Check Your Email Less Often

Researchers have actually found that limiting the number of times that you check your email can help relieve anxiety. Try to check your emails only three times daily and you might find that you’re less stressed.

4. Get Away from Electronics

Electronic devices are everywhere in your everyday life, and you may have become quite dependent on them. But researchers have noted that higher stress levels can be associated with checking your smartphone all the time. Make it a point to unplug regularly, head out into nature, and find peace.

5. Get Plenty of Rest

Yet another one of the surprisingly simple anxiety relief techniques that you can try involves getting more rest and sleep. Having trouble falling asleep? Steer clear of electronics that mess with your internal clock.

6. Watch Some Comedy

Smiling and laughing can help relieve your stress levels, so when you are feeling anxious, get your mind off your troubles by watching a funny TV show, comedy routine, or movie.

7. Do Yoga

In addition to being a great workout, yoga can help reduce your anxiety by allowing you to increase flexibility and movement throughout the body while deepening your breath.

8. Try Aromatherapy

Certain fragrances can be used to relieve stress, such as lavender, so infuse these scents throughout your workspace or home to feel some calmness.

9. Meditate

Meditating to relax and quiet the mind for just a few minutes every day can help you focus on your deep breath and relieve anxiety and tension.

10. Adopt a Pet

Animals can be great stress-relievers, so consider adopting a pet, whether that’s a dog, cat, rodent, or bird, as their company can work wonders at relieving anxiety and bringing you joy.

Another route that you can take to gain control over your anxiety involves taking an anti-anxiety product. If you don’t want to use prescription medications, you can try an over-the-counter, safe anxiety product like Zanaprin to get results without harsh side effects.

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Best Supplements for Anxiety 2017

Best Supplements for Anxiety 2017Do you suffer with anxiety on a daily basis? Is it getting in the way of your life and your ability to enjoy the simple pleasures that each day has to offer? Then consider taking an anti-anxiety supplement that has been proven effective and safe. Check out the best supplements for anxiety 2017 below to start your search for the ideal product for your needs.

The best supplements for anxiety in 2017 include:

Kava

Kava is an herbal supplement that you can take to manage your anxiety. Research has shown that it can work similarly to the most common medications for anxiety, but it could interact with other medicines and with alcohol, so you should talk to your doctor before taking it to be sure it is appropriate for your body and your state of health.

Valerian Root

Another herbal remedy that you can try in order to combat your anxiety is valerian root. This is an herb that is often used to help you sleep, but it is ultimately known for its ability to relax the body, so it could help with anxiety symptoms as well. Generally, it is a good option for anyone who is willing to give a natural herbal supplement a try when it comes to remaining calm.

Ashwaghanda

Ashwaghanda is an Ayurvedic herb that is often taken to support the adrenal glands, which are adversely affected by everyday stress. If you find that your anxiety is caused by stress at home and at work, you can try Ashwaghanda to help your body cope with the stress, as well as to feel calmer and lift your mood.

Zanaprin

If you would rather not use herbs, you can turn to Zanaprin, which is an over-the-counter anti-anxiety and anti-stress pill that you can purchase online. It contains a scientifically developed formula that is a proprietary blend of pharmacological ingredients designed to manage both the causes and symptoms of your anxiety. Unlike Xanax, you do not need to get a prescription to take Zanaprin, and it will not cause the side effects that come with prescription anti-anxiety medications either. So whether you suffer with social anxiety, occasional anxiety, or chronic anxiety, this product could help you reduce your stress and become happier and more active. It is no surprise that this is one of the best supplements for anxiety 2017.

These are just a few of the best supplements for anxiety 2017 that you can try today in order to bring yourself back into a balanced and centered state of mind.

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How to Build Your Power to Say No to Unhealthy Foods

How to Say No to Unhealthy FoodsEveryone can agree that unhealthy foods are the ones they crave the most and that give them the most satisfaction. But unhealthy foods can cause you to gain weight, and they can do a lot of damage to the many organ systems throughout your body, so eating them in small amounts is imperative.

How can you build up your power so you can say no to unhealthy foods even when they seem to be everywhere? Keep reading for a few helpful tips.

How to Say No to Unhealthy Foods

Get Enough Sleep

Believe it or not, failing to get enough sleep every night will end up decreasing your willpower. Lack of adequate amounts of rest will cause hormones that are responsible for regulating your appetite to go out of balance. Your ghrelin levels and your leptin levels, in particular, could end up unbalanced, causing your metabolism to suffer and your hunger to increase. To avoid overeating, and to say no to unhealthy foods, aim to get at least seven hours of sleep.

Keep Eating Healthy Foods

The more you eat healthy, the more willpower you’ll have to continue doing so. It’s easier for the body to break down natural foods that are loaded with protein, fiber, vitamins, and minerals, especially when compared to foods that are unhealthy and lacking in nutrition. Because your body will have to work less hard, you’ll have more energy, and that will make you less susceptible to giving in to your cravings for junk food. On the other hand, when you eat a lot of foods that are high in sugar, salt, fat, and simple carbs, you’ll end up craving more of those unhealthy options. So, put simply, eating right is the best way to develop healthy habits while training your body to crave the foods that are most nutritious and energizing.

Try to Reduce Your Stress Level

It’s definitely easier said than done, but making it a point to reduce your stress level is another important step you can take to maintain your willpower against unhealthy foods. While being busy will help you focus on things other than food, if you feel that you’re under a lot of pressure, your body will release hormones that could trigger unhealthy food cravings. So if you’re dealing with a lot of stress and anxiety, consider taking a product like Zanaprin to get some relief.

By following the tips above, you can start to say no to unhealthy foods, so definitely start incorporating them into your daily life.

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Deep Breathing Benefits for Anxiety Relief

Deep Breathing Benefits for anxietyMany people who struggle with anxiety find that they can reduce their tension and stress by incorporating some simple breathing exercises into their everyday life. If you haven’t yet tried out some deep breathing to get your anxiety under control naturally, check out the deep breathing benefits below to learn a few reasons why you should give this strategy a try.

Reducing Stress
When stress takes hold, the body’s sympathetic nervous system triggers your fight-or-flight response. This gives you energy that you can use to respond to a dangerous situation, but it also causes the breath to become fast and shallow. Rather than breathing from the lower part of your lungs, you end up breathing from your chest. This can make you feel as though you’re suffering with shortness of breath, and your pulse increases with your blood pressure.

In this state of anxiety, you can gain control by focusing on your breathing and deepening your breath. In fact, one of the most important deep breathing benefits is the ability to reverse those anxiety symptoms while creating calmness in body and mind. This is because your body’s parasympathetic nervous system is activated by slow, deep breath. Your blood pressure will decrease, along with your heart rate, and you’ll start to feel in control again.

Relaxing the Muscles
In addition to the deep breathing benefits above, by calming and taking control over your breath, you’ll also start engaging your diaphragm and abdominal muscles. Instead of using the muscles within your neck and upper chest, you’ll be using respiratory muscles, efficiently delivering oxygen throughout your body.

This reduces the amount of strain felt within the muscles of your upper chest and neck. When these muscles relax, more oxygen can reach every tissue and cell, and your entire body will begin to feel more at ease. Less tension will help you feel less anxious, and you’ll feel more balanced.

Give It a Try
Start by placing one of your hands on your belly and relaxing the abs. Inhale slowly through your nose, but bring the air to the bottom of the lungs so you can feel the abdomen rise. Let the ribs expand and let your collarbones rise too. When you reach the peak of your inhale, pause for a second and then let it out gently, moving the air out from the top of your lungs first and then the bottom.

Ultimately, with the right breathing technique, you can decrease overwhelming feelings associated with anxiety, while also relaxing your muscles, increasing your energy, and stabilizing your blood pressure and heart rate. But when deep breathing isn’t enough, give a product like Zanaprin a try as well.

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Anti-Anxiety Hacks to Reduce Negative Feelings Fast

Anti-Anxiety Hacks that workAnxiety can be crippling. It can stop you in your tracks and cause you to feel unmotivated and hopeless, as well as fearful and uneasy. Thankfully, there are a few anti-anxiety hacks that you can try the next time these feelings start to arise. Reduce and combat those negative feelings fast by following the tips below.

Breathe
The simple act of breathing can either intensify or reduce your anxiety. If you begin breathing quickly and your breath becomes shallow, your body will continue being in a tense state and your nervous system will respond accordingly. On the other hand, if you practice a relaxed, deep form of breathing, you can begin to relax your body and your nervous system.

When you find it hard to deepen your breaths while you’re feeling anxious, start with a comfortable, long sigh. Then you can begin slowly breathing in more air. Focus your mind on your breath rather than on your worries or fear. It might even be helpful to breathe deeply in through your nose and then sigh the air out of the mouth.

Don’t Bottle Up Your Feelings
One of the anti-anxiety hacks that a lot of people overlook is simply talking to someone you can trust. You may be surprised by how much you can gain by simply talking about your fears and worries with someone else, rather than bottling up your feelings. Be open and talk to someone who can view your concerns objectively to help you realize that you might actually be overreacting without good reason. If you don’t know a friend or family member with whom you can speak openly, you can see a therapist instead.

Focus on the Present Moment
If your anxiety is coming from thinking about the past or worrying about the future, you should train your mind to focus on the present moment. Bring your awareness into your current space by looking around, taking inventory of what’s around you, and realizing that you’re actually okay. The deep breathing discussed above, as well as a simple seated meditation with your eyes closed, can help you achieve this.

Exercise Regularly
Another one of the best anti-anxiety hacks is to simply remain physically active. Getting exercise on a regular basis will help you feel calmer and more in control. This is because working out will remove chemicals like cortisol and norepinephrine that are related to stress. At the same time, endorphins will be produced that enhance your wellbeing.

The next time you’re feeling anxious, try the tips above. You might find that you’re able to get in control right away. If these hacks don’t work, though, you can also try a product like Zanaprin for results.

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Finding a Balance in All Things Could be Your Key to Stopping Anxiety

Balance is Key to Stopping Anxiety

Part of the key to stopping anxiety is to find time for yourself to do something that makes you feel relaxed and happy.

When you are dealing with high levels of anxiety or chronic anxiety, it feels like you can’t control anything about your life and it feels like the world is out to get you. There seems to be nothing that you can do to bring yourself down from those anxious emotions that make you feel helpless and powerless, as well as distracted and unable to concentrate. But finding a balance in all things could be your key to stopping anxiety and maybe even preventing it from occurring in the first place. Keep reading to learn more.

Find a Good Work-Life Balance
One of the best ways to bring more balance into your life is by establishing a good work-life balance. This means knowing how many hours you have to put in at your job, and then leaving your work worries at the office so that you can focus on other important aspects of your life, such as your family and your friends. It also means restricting the amount of work that you bring home with you so that you can have enough time to have fun and relax. This is a big key to stopping anxiety because it allows you to create a barrier between your work related stress and your home life.

Take Time for Yourself
Another key to stopping anxiety is giving yourself some time to take care of your own needs. Whether you want to head to the spa for some rejuvenating beauty treatments, you want to simply sit in your room with the music playing like when you were a teen, you want to go to the gym, do yoga, or meditate, or you want to spend time writing poetry or journaling, the goal is to take a bit of time out of your day to focus on you rather than on everyone else’s needs. And whether you are a professional working adult or a full-time parent, this is extremely important, as this time can help you relieve your anxious feelings and come up with solutions to your problems.

Once you have achieved a good balance in your daily life, you should find that you have less anxiety and you are more courageous and willing to tackle the challenges that lie ahead. But if you still feel anxious and you need a little extra help in quelling those negative emotions, you can always try an over-the-counter anti-anxiety product like Zanaprin.

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Are You Triggering Your Anxiety? Habits That Lead to a Feeling of Panic

triggering your anxiety with habits

By staying up too late, you are causing a chain of reactions that ends up triggering your anxiety. Set a bedtime and stick to it to reduce the chances of an attack.

If you suffer from anxiety, you know that the feeling of panic that is associated with anxiety can be crippling. But are you bringing out your own anxiety? The answer could potentially be a resounding “yes.”

Continue reading to learn how you can determine if it is really you triggering your anxiety, and to learn about the common daily habits that are known for leading to that distressing feeling of panic.

Failing to Get Enough Sleep
When you do not get enough sleep regularly, you could cause or worsen your anxiety. Researchers have found that a lack of sleep will increase the activity of the brain’s insular cortex and amygdala, which are responsible for the regulation of your emotional responses. You will end up feeling like you are on the alert all the time, and that could cause your higher anxiety level in the long run. So make sure you get enough hours of sleep every night to combat this.

Not Exercising
Here is yet another great reason to get enough exercise throughout the week: doing so could lower your anxiety level. Inactivity is linked to anxiety because it causes physical stress to build. This can then be felt in the form of emotional stress. So simply getting about 30 minutes of exercise a day for a minimum of five days per week could make a lot of difference, even if you just go for a swim or a walk.

Worrying About Your Anxiety
When you feel anxious, it can be easy to become anxious about feeling anxious. However, worrying about the anxiety, or even worrying about feeling anxiety before it happens, will not help at all. This could even lead to a panic attack, which is often more about the fear of what may occur than what’s really happening at the time. To combat this compounding effect, just recognize that everyone will experience anxiety every now and then. Remain calm, slow down, focus on breathing slowly and deeply, and incorporate the tips above to focus your mind and your body on something positive.

There are a lot of daily habits that you may be performing that are actually contributing to your high anxiety level. Changing your lifestyle can work wonders at reducing your anxiety, and you can also avoid having to go on strong prescription anti-anxiety medications. Instead, a combination of the right lifestyle choices and an over-the-counter product like Zanaprin could be just what you need to feel much better and much more relaxed.

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