No time for meditation? Think again.....

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. With a busy schedule, we feel we have no time for meditation.

Meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. 

Breathing Meditation

Find a comfortable place where you won't be disturbed. Turn off any distractions such as mobile phone/computer. You can do this sitting or lying down.

If sitting, sit upright in a chair, feet on the ground and back straight. You can place a cushion in the lower part of your back if it feels  uncomfortable. Close your eyes, or focus on a point in front of you if you wish to keep your eyes open.

Bring your attention to your navel, and breathing through the nose, be aware of the tummy gently moving out as you inhale, and falling back towards your spine as you exhale. Don't force the breath. 

Continue with this rhythm, each time trying to slow the breathing down. In your head count slowly in for 4 and out for 4. If this feels comfortable, count in for 4 and out for 6. If at any time it feels uncomfortable, just return your breathing back to normal pace and try again when you are ready. 

If you mind wanders at any point, acknowledge it and be aware this has happened. It's perfectly natural at first. Once you are aware it has wandered, just come back to focusing on your breathing. Keep this practice up for at least 2 minutes with the counting. Then continue for longer if you can, not counting with the breathes, but simply being aware of the breathing and the air flowing in and out of the nostrils. 

Practice this daily. Also throughout the day, have micro moments where you stop for a minute or two, and be aware of the breathing and the air flowing in and out. If you are feeling stressed, this will help calm the body and mind. You can also imagine any stress leaving the body as you exhale. Breath in calm, exhale any stress.

Breathing Exercise For Stress

This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.

You will get the most benefit if you do it regularly, as part of your daily routine.

You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.

Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.

If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.

If you're sitting, place your arms on the chair arms.

If you’re sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.
• Try breathing in through your nose and out through your mouth.
• Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
• Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.
• Keep doing this for three to five minutes.

Source:nhs.uk/Conditions/stress-anxiety-depression/Pages/ways-relieve-stress.aspx

The Incredible Results You Get From Walking 30 Minutes A Day

Taking a walk a day is kind of like that proverbial apple: There's a good chance it'll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and easiest things you can do for your health, says Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet."Walking is the No. 1 exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits," she says. Here's what you can expect when you start walking for just 30 minutes every day, most days of the week.

1. Your mood will improve.

This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly, says Jampolis. "As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much," she says. "That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat." Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, adds that walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. "Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older," says Iasevoli. The best part? You don't have to slog it out on a treadmill at the gym to see these benefits. "One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile," she says. 

2. Your creative juices will start flowing.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. "Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters," says Jampolis.
 
3. Your jeans will get a little looser.

You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits, says Jampolis. "Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility," she says. What's more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, says Jampolis, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues, says Jampolis. 

4. You'll slash your risk of chronic disease.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. "The physical benefits of walking are well documented," says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup. 

5. You'll keep your legs looking great

As we age, our risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, MD, founder and director of The Vein Treatment Center in New York City. "The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot," he explains. "This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow." If you already suffer from varicose veins, walking daily can help ease related swelling and restlessness in your legs, says Navarro. "Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset."

6. You'll start to get more "regular."

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That's because a regular walking routine can greatly improve gastric mobility, says Tara Alaichamy, DPT, a physical therapist at Cancer Treatment Centers of America. "One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system," she says.

7. Your other goals will start to seem more reachable.

When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. "I firmly believe that walking regularly can help you to accomplish other goals you set your mind to," says Kim Evans, a personal trainer and daily walker.

Source:prevention.com/fitness/benefits-walking-every-day?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__Walking

Breathe Your Way To A Better Nights Sleep

Simple '4-7-8' breathing trick can induce sleep in 60 seconds

Dr Andrew Weil says it works because it allows the lungs to become fully charged with air, allowing more oxygen into the body, which promotes a state of calm.

A deep breathing trick can make insomniacs drop off to sleep in under one minute, a health expert has claimed.

The method involves making a loud whooshing noise with the mouth then holding the breath in stages.

Called the ‘4-7-8’ method, it has been pioneered by the US sleep expert Dr Andrew Weil who claims that the technique works by calming the mind and relaxing the muscles.

One in three Britons suffers from poor sleep, with stress, computers and taking work home often blamed for the lack of quality rest.

Regular poor sleep puts you at risk of serious medical conditions including obesity, heart disease and diabetes - and it shortens your life expectancy.

But Dr Weil, founder of the Arizona Centre for Intergrative Medicine at the University of Arizona, claims a simple alteration to normal breathing could be the answer.

“This comes from yoga and in yoga breathing you have to keep the tip of the tongue behind the upper front teeth,” he said.

“ You breathe in through your nose quietly and blow air out forcefully through your mouth making a whoosh sound. It takes all of about 30 seconds so there is no excuse for not doing it.

“It produces a very pleasant altered state of consciousness. You may not get that the first time you do it but it’s one of the benefits of practicing.”

The trick is holding the breath for four seconds, breathing out then holding for seven seconds. After that exhale completely for a count of eight. The steps are then repeated between two and four times.

Dr Weil says it works because it allows the lungs to become fully charged with air, allowing more oxygen into the body, which promotes a state of calm.

“You have to do this two times a day religiously. It will become a wonderful way to help you fall asleep. You can do it more often throughout the day,” added Dr Weil.

"It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.

“After about four to six weeks you will see wonderful changes in your body.”

It can also be used to help deal with cravings and to control anger. Dr Weil claims it can also improve digestion and stop the ‘fight or flight’ response in the body, lowering stress levels.

The method is based on an ancient Indian practice called pranayama, which means regulation of breath, and is used widely in yoga and pilates.

Breathing deeply has been prven to affect the heart, the brain, digestion, the immune system and even the expression of genes.

Research has shown that breathing exercises like pranayama can have immediate effects by altering the pH of the blood, or changing blood pressure.

But more importantly, they can be used as a method to train the body's reaction to stressful situations and dampen the production of harmful stress hormones.

Rapid breathing makes the body think it is stressed but deep breaths stimulates the opposing parasympathetic reaction, which calms people down.

In 1975 Harvard University researcher Herbert Benson discovered that short periods of meditation triggers a 'relaxation response' and even alters genes.

"It does away with the whole mind-body separation," Benson said in his book The Relation Response. "Here you can use the mind to change the body, and the genes we're changing were the very genes acting in an opposite fashion when people are under stress."

Start practicing ‘4-7-8’ method with these steps:

1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale quietly through your nose to a mental count of four.

3. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a whoosh sound to a count of eight.

5. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths

Source:telegraph.co.uk/news/science/science-news/11585755/Simple-4-7-8-breathing-trick-can-induce-sleep-in-60-seconds.html

The Gift of Walking

A Five-Minute Walk Could Undo An Hour of Sitting

The evidence is overwhelming — sitting for long stretches of time can damage your health and a new study could tell us why. Researchers from Indiana University found it takes just one hour of sitting to decrease the blood flow from your legs to your heart by 50 percent. When you're parked in a chair, the muscles in your lower body don't contract to pump blood to the heart as effectively as they should, causing blood to pool in your legs. Eventually, this can lead to impaired blood vessel function — an early marker of heart disease.

And because many of us sit at a desk for at least eight hours a day, the damage done by sitting throughout each day could be even greater, says study author Saurabh Thosar. But there's an upshot — Thosar and his team discovered you can counteract the damage of sitting by taking five-minute walks every hour.

They asked a group of healthy men aged 20 to 35 to sit for three hours without moving their legs. Measuring the guys' arterial function every hour with a blood pressure cuff, they found that the ability for their arteries to expand and pump blood was reduced by 50 percent after the first hour.

The men then sat for another three hours, but took a slow five-minute walk (two miles per hour) every hour. This time, the tests showed no decrease in arterial function. "Five-minute walks prevented the decline of blood flow and arterial function during sitting," says Thosar. "[Walking] does not erase the effect of sitting, per se. Rather, it just does not allow sitting to be as harmful."

The jury's still out on whether you need to walk for at least five minutes to get these benefits or if a one- or two-minute stroll can stifle at least some of sitting's negative effects. Another question is if walking for more than five minutes or picking up your pace will help even more. "I do not have data to prove it, but my feeling is that even shorter walks or taking more breaks will be helpful as long as blood flow increases," says Thosar. 

Source:mensjournal.com/health-fitness/exercise/a-five-minute-walk-could-undo-an-hour-of-sitting-20141009#ixzz3buWQzrH5 

Knee Exercises For Runners

These knee strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.

The exercises from physiotherapist Sammy Margo strengthen all the muscles supporting the knee, including the vastus medialis (also known as the teardrop muscle) and stretch out the iliotibial band, known as the ITB.

These exercises for the knee can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.

Typically, you should start to see some benefits after two weeks of doing these knee exercises every day.

You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury.

Knee bends – 3 sets of 10 repetitions (reps)

Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards. Slide your back down the wall by slowly bending your knees. Let the knees point in the same direction as your toes. As you come up, focus on tensing the teardrop muscle and your buttocks.

Tip: place a Swiss ball between your back and the wall for smooth movement

Thigh contraction – three sets of 15 seconds with each leg

Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards. Squeeze your right thigh muscles and hold this position for 10 seconds. For the exercise to be effective, you should keep tensing the teardrop muscle. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Straight leg raises – 3 sets of 10 reps with each leg

Sit up straight on a chair. Straighten and raise your right leg until straight, with your foot pointing slightly outwards. Keeping your leg raised, move your leg up and down while maintaining the contraction in the teardrop muscle. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

Sit on the edge of a chair. Keep your left leg bent and straighten your right leg, placing the right heel on the ground with your foot pointing slightly outwards. Bend towards your right leg to stretch your hamstring while tensing your teardrop muscle at the same time. 

Tip: keep your back straight and bend from the hips – you can do the move looking straight ahead or looking straight down

ITB (iliotibial band) – 3 sets of 15 seconds with each leg

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip.

Tip: lean forwards onto a table to help with balance, or to increase the stretch 

Squats – three sets of 10 reps

Stand with your feet shoulder-width apart, feet pointing slightly outwards and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees to no more than a right angle. Keep your back straight and don't let your knees go past your toes.

Single leg squat – 3 sets of 5 reps with each leg

Stand with both feet pointing forwards, hip-width apart. Lift your left foot off the ground and balance on your right foot. Now bend your right leg and slowly lower yourself, making sure your knee doesn’t go past your foot or lean inwards. Push back up slowly to your starting position.

Tip: if you can perform these with good form, you can progress on to the wide stance single leg squat

Wide stance single leg squat – 3 sets of 5 reps with each leg

Stand with your feet pointing slightly outwards. Shift your weight onto your right leg and lift your left foot off the ground. Now bend your right leg and slowly lower yourself, making sure your right knee points in the same direction as your right foot. Push back up slowly to your starting position, keeping your thigh and buttock muscles tight.

Lunges – three sets of 5 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until the right leg is nearly at a right angle. Keeping the weight on your heels, push back up to the starting position. Keep your back straight and don't let your knees extend over your toes.

Tip: for more of a challenge, perform these lunges while walking

Source: nhs.uk/Livewell/c25k/Pages/knee-exercises.aspx

Beat Stress!

Relax and switch off from the daily pressures of everyday life with our top anxiety relieving tips

1 Stretch it out

Regular downward dogs are one of the best ways to reduce stress. Yoga helps you learn how to relax in the real world and is great for training you to calm the mind and remove yourself from life’s stresses. The poses, combined with deep breathing techniques, help you reach a state of tranquillity and require concentration of the mind and body, leaving little room to worry.

2 Pack a punch

Have things ever got so stressful that you’ve wanted to hit something? We’ve all been there. And while none of us would actually start smashing things up just because we’re angry, there is a safe alternative when it comes to pounding out stress: boxing. Look up your local studio or try out a boxercise class at the gym. It’s a fantastic workout, too!

3 Push your body!

Bootcamps are becoming more and more popular these days and, while signing up is a fantastic way to keep fit, it’s also an effective way to help beat stress. You’ll be so exhausted afterwards you won’t have the energy to worry, plus all those feel-good endorphins will help to lift your mood and put any problems into perspective.

4 Share it

Many of us bottle up our problems, but this is no good for anxiety levels – and it can often make things seem much worse than they are. Ever heard of the saying ‘A problem shared is a problem halved’? It’s very simple but very good advice. Talking about whatever is bothering you can alleviate your concerns and help to resolve them.

5 Step by step

Concentrating on a complex task or move can help you forget your worries. So kick those concerns to the kerb with a dance workout. The moves will require your full attention, plus they’ll boost your heart rate.

6 Get your zzzs

It may be at the bottom of your priority list right now, but getting a good amount of sleep each night is crucial to your ability to cope with stress. The less sleep you get, the more pressure there is on your ability to focus, which will only aggravate you. 

7 Breathe deep

Taking time out to do some breathing exercises can be an extremely effective way to reduce stress. Every day, try to find a quiet spot just for you and focus on full, cleansing, deep breaths from the abdomen.

8 Write it down

Sometimes it helps to write thoughts down. Lots of psychologists recommend this as it helps us to recognise our emotions and find what is actually bothering us. Take a moment each day to write in a free-form style, noting how you are feeling and why. 

9 Bin it!

Another interesting technique is to write down everything that is stressing you out, then throw the piece of paper away! Researchers have found that people who literally threw away their concerns had lower stress levels and worried less.

10 Get in the zone

Meditation is not only a great way to relax, but it also prompts mindfulness. This can help you recognise unhelpful patterns of thought and activate positive mental states, such as kindness, compassion and patience.

Source:womensfitness.co.uk/health/1290/beat-stress

Yoga is as healthy for your heart as cycling

Studies find it helps weight loss and cuts blood pressure 

• Researchers analysed 37 studies into the health benefits of yoga
• They found improvements on par with people who cycled or took walks
• In some cases taking up yoga worked better than prescription pills
• Combination of exercise and stress relief may be key to yoga benefits
• Those prescribed yoga lost 5lb more than those who did no extra exercise

If you’re not too keen about building up a sweat in the cold and damp in order to get fit, there’s some good news.

It turns out that the peaceful and gentle activity of yoga is as good for the heart as cycling.

An analysis of dozens of studies into the impact of the ancient Eastern art concluded it has numerous health benefits.

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An analysis of dozens of studies into the impact of the ancient Eastern art concluded that Yoga has numerous health benefits, including weight loss and lowering bad cholesterol

Yoga, it found, leads to weight loss, lowers bad cholesterol and cuts blood pressure. In fact, the improvements were on a par with those seen in people who did conventional exercise such as cycling and brisk walking. In some cases, it worked even better than prescription pills.

If that wasn’t enough, regular yoga sessions may even make it easier to quit smoking.

The researchers aren’t sure why yoga is so effective but say the combination of exercise and stress relief may be key.

The finding is important because it suggests that those who are too old or unwell to do conventional exercise could practise yoga to keep their heart healthy.

Coronary heart disease is Britain’s biggest killer, with more than 70,000 lives lost a year to heart attacks and other cardiac problems. Smoking, high cholesterol, high blood pressure, being overweight and not exercising are some of the main risk factors.

The researchers analysed 37 studies into the health benefits of yoga, which involved more than 2,700 people. They found yoga clearly improved health.

Men and women prescribed yoga as part of a study lost 5lb more than those who did no extra exercise. Those doing yoga for an average of three months also saw their blood pressure fall and levels of bad cholesterol drop, the European Journal of Preventive Cardiology reports.

Some of the studies even showed yoga to be more effective than prescription medicines.

In one trial involving those at risk of heart problems, blood pressure dropped almost three times as much when doing yoga compared to when taking pills.

Yoga also helped patients who already had heart disease and were being treated for it. But the most exciting findings revolve around exercise.

The analysis concluded yoga was as good as conventional physical activity in improving heart health. Researcher Myriam Hunink, of Erasmus University in the Netherlands and Harvard University in the US, said: ‘Yoga may provide the same benefits in risk factor reduction as traditional physical activity such as cycling or brisk walking.

‘This finding is significant as individuals who cannot or prefer not to perform traditional aerobic exercise may still achieve similar benefits in cardiovascular disease risk reduction.’ She added that yoga may improve quality of life more than other forms of exercise, by easing stress and anxiety.

Further research is needed to determine just how yoga helps the heart but Professor Hunink thinks that the combination of stress relief and exercise is key.

The NHS says people are never too old to take up yoga, with classes available for every age group. Those who can’t easily sit down on the floor can do chair-based yoga.

Maureen Talbot, of the British Heart Foundation, said: ‘Any physical activity that can help reduce the risk of cardiovascular disease developing should be encouraged, and the benefits of yoga on emotional health are well established.

‘This study’s findings are promising, showing some improvement in blood pressure, cholesterol and weight, which are risk factors for cardiovascular disease.

‘The benefits could be due to working the muscles and breathing, which can bring more oxygen into the body, leading to lower blood pressure.’

Source: dailymail.co.uk/health/article-2875473/Yoga-healthy-heart-cycling-says-Harvard-scientist.html#ixzz3MMkUw4pn 

Could you BREATHE away those excess pounds?

80% of fat leaves the body via the lungs, say experts (so the more you exercise the better)

• More than 80% of body fat leaves the body through breathing out
• Human fat cells store triglyceride, made up of three atoms: carbon, hydrogen and oxygen 
• To shed fat, you have to break down the atoms in triglyceride via oxidation
• When 10kg of fat is oxidised, 8.4kg leaves the body as CO2 via the lungs 

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It will be a huge sigh of relief for anyone who gorges on one too many mince pies this Christmas - scientists have discovered you can shed pounds simply by breathing.

More than 80 per cent of body fat leaves the body through exhaling, making the lungs the primary organ through which we lose weight.

Humans have a type of fat in the blood called triglyceride, which consists of three kinds of atoms - carbon, hydrogen and oxygen.

Shedding unwanted fat requires unlocking the atoms in triglyceride molecules by a process known as oxidation. 

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More than 80 per cent of body fat leaves the body through exhaling, making the lungs the primary organ for weight loss, scientists at the University of New South Wales in Australia have discovered

By tracing every atom's pathway out of the body, the team of scientists at the University of New South Wales in Australia discovered that when 10kg of fat is oxidised, 8.4kg departs the body via the lungs as carbon dioxide (CO2).

The remaining 1.6kg becomes water (H2O).

The analysis shows the inhaled oxygen required for this metabolic process weighs nearly three times more than the fat being 'lost'.

To completely oxidise 10kg of human fat, 29kg of oxygen must be inhaled, producing a total of 28kg of carbon dioxide and 11kg of water. 

The authors, Ruben Meerman and Andrew Brown, said: 'None of this biochemistry is new, but for unknown reasons it seems nobody has thought of performing these calculations before.

'The quantities make perfect sense but we were surprised by the numbers that popped out.

These results show that the lungs are the primary excretory organ for weight loss. 

'The water formed may be excreted in the urine, faeces, sweat, breath, tears or other bodily fluids and is readily replenished.

'The exhaled carbon can only be replaced by eating food or consuming beverages such as milk, fruit juices or sugar-sweetened drinks.'

At rest, a person who weighs 11 stone (70kg) exhales around 200ml of CO2 by taking 12 breaths a minute, they claim. 

So by breathing out 17,280 times a day they will lose at least 200g of carbon, with around a third of that weight loss achieved during eight hours of sleep.

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Going for a run for an hour would help remove an additional 40g of carbon from the body, the researchers say, raising the total loss by around 20 per cent, to 240g

But to keep the weight off requires putting less back in through eating than is exhaled by breathing - which might be tricky come that second turkey sandwich on Boxing Day.

Going for a run for an hour would help remove an additional 40g of carbon from the body, the researchers say, raising the total loss by around 20 per cent, to 240g.

But that can be wiped out by a single 100g muffin, which represents around 20 per cent of an average person's total daily energy requirement.

Professor Brown and Mr Meerman said: 'Physical activity as a weight loss strategy is, therefore, easily foiled by relatively small quantities of excess food.

'Our calculations show that the lungs are the primary excretory organ for fat. 

'Losing weight requires unlocking the carbon stored in fat cells, thus reinforcing that often heard refrain of "eat less, move more".'

The research was published in the Christmas edition of the British Medical Journal.

Source: dailymail.co.uk/health/article-2876319/Could-BREATHE-away-excess-pounds-80-fat-leaves-body-lungs-say-experts-exercise-better.html#ixzz3M9dgZclH 

How To Chill Out

​Psychotherapist Maxine Harley says slow down your breathing to slow down your mind… 

We cannot simply ‘think’ our way out of a heightened emotional state. The only way to reduce your anxiety levels at the outset is to change your physiology. The first step is with the breath:

• Slowing down your breathing and extending the outgoing breath activates the parasympathetic nervous system which is our body’s natural ‘soother’. When we have slowed down the breath and released the tension in our body we can then refocus our attention and awareness and give our brain a reprieve from the incessant ruminating on things, and the draining mind-chatter/head-heckling that we do to ourselves.

• Eat well, with plenty of good proteins which provide the amino-acid building blocks for our brain chemicals and neurotransmitters. The body has its own natural ‘tranquiliser’ in the form of GABA (gamma-aminobutyric acid) – which is also available to buy as a supplement.

Source: naturalhealthmagazine.co.uk/post/how-to-chill-out