7 Ways to Practice Breathwork for Beginners

by admin | Nov 16, 2022 | Health Awareness

Breathwork is a form of mindfulness that offers several physical, mental, and spiritual benefits. Often, people develop the unconscious habit of shallow breathing, which can trigger stress in the body and simulate a fight-or-flight response. 

Breathwork exercises use deep, diaphragmic breathing to increase oxygen and stimulate the parasympathetic nervous system, reducing stress and calming the body and mind. Beginners can include breathwork in their daily lives in seven simple ways. 

1.  Diaphragm Breathing

Diaphragm breathing is a primary breathwork practice. Start by sitting or lying down. Rest one hand on your chest and the other on your belly. Slowly inhale using your nose and feel your belly rise. Next, let the breath out through your mouth and feel the belly soften.

2. Box Breathing

Box breathing follows a pattern of 4-4-4-4. Inhale, hold your breath, exhale, and pause, each on the count of four. 

3. Alternate Nostril Controlled Breathing

This exercise focuses on breathing through one nostril at a time. Sitting upright, block your left nostril with your left thumb. Slowly breathe in through the right nostril, then release your hold on your left nostril and use your third finger to block your right nostril. 

Pause at the top of your inhalation before exhaling through your left nostril. Pause again, then inhale through your left nostril, and switch your fingers again, this time closing your left nostril with your thumb.

4. Ocean-Sounding Breath

Also known as the Ujjayi breath, the ocean-sounding breath is a popular yoga technique to create an audible breath. Start by inhaling through the nose. As you slowly exhale, contract your throat to make a gentle ocean sound. 

5. Four-Seven-Eight Breathing

A form of rhythmic breathing known as four-seven-eight breathing can relax the body, improve sleep, and offer mental and physical health benefits.

Sitting or lying down comfortably, inhale for four seconds. Hold the inhale for seven seconds before exhaling for eight seconds.

6. Pursed Lip Breathing

Pursed lip breathing slows the breath and corrects breathing patterns. Start by sitting comfortably, relaxing your neck and shoulders. Next, breathe in with your nose as you count to two, then purse your lips as you exhale through your mouth as you count to four.

7. Resonance Breathing

Resonance breathing intends to relax your body and mind while reducing anxiety. 

Start lying down with your eyes closed. Gently breathe in through your nose with your mouth shut for six seconds. Don’t overfill your lungs. Exhale slowly over six seconds, gently allowing your breath to leave your body. 

Whichever method you choose, incorporating breathwork into your daily routine can make a difference in your health.

For more health awareness blogs, please visit www.stemedix.com/blog.

What Do Food Expiration Dates Actually Mean, and Should You Trust Them?

by admin | Oct 19, 2022 | Health Awareness

The terms “sell by,” “best by,” and “use by” are notoriously confusing. While many shoppers err on the side of caution, increasing grocery costs mean that understanding these dates can lead to savings. 

What Your Food Labels Mean

Since there’s no federal standard for food labels, laws around product dates vary by state. Here’s what you can interpret from your food labels. 

Best If Used By and Best If Used Before

The terms “best if used by” and “best if used before” do not refer to your food’s expiration date. Instead, these phrases refer to flavor and quality. Once the date after your “best by” label passes, the taste of the food may become compromised. 

The “best by” labels can apply to any food category, including canned, boxed, frozen, or refrigerated. 

Use By

“Use by” is a little clearer. The “use by” date refers to the last date when the food is at its highest quality. “Use by” generally only applies to perishable items, such as dairy and meat products or prepared foods. 

Sell By

“Sell by” dates are more about inventory control than expiration. You can consume foods after the “sell by” date, but they should no longer carry them in stores. Typically, dairy products are suitable for a week after their “sell by” date, and eggs are safe to consume for three to five weeks after their “sell by” date. 

Expiration Date

Food may be assigned an expiration date due to loss of function after that date – like yeast that won’t rise – or changes in the safety or texture of the food. 

Foods assigned an expiration date include:

• Baby formula
• Baby food
• Vitamins
• Over-the-counter medications
• Cake mixes
• Baking powders

While dates are helpful to track how long you’ve kept a food, unless the dates clearly state that the food expires, the best way to determine whether a food is spoiled is by examining it for changes in smell, color, texture, or consistency. 

Additionally, the best way to keep your meats, soups, and casseroles longer is to freeze them. Bacteria can’t grow at frozen temperatures, so frozen meals maintain their safety for years.

For more health awareness blogs, please visit www.stemedix.com/blog.