All about Deep Breathing

“Take a deep breath” you must have heard these words many a times but hardly anybody knows how it helps us. Breathing is very important part of our life. If we don’t eat we might survive for one week or if we don’t drink then we might survive for 3 or 4 days but if we don’t breathe then we can’t survive for more than 2 minutes. So let’s understand how deep breathing works and what are its benefits.

Old people say that everybody comes with pre decided breaths on earth. God have already decided how many breaths we will take on the earth so old people advice us to use your breath carefully. We might argue that we don’t control our breath, it happens automatically. That’s perfectly right, we don’t control our breath but what we do is we disturb our breathing pattern. God has given very good respiratory system but we harm it with our thinking and lifestyle.

Do you know that a dog breathes 29 to 30 times per minute? And on an average a dog has a life span of 25 t0 30 years. Human takes 14 to 16 breathes in one minute and have an average life span of 70 to 80 years.  A turtle takes only one breath per minute and have an average life span of 200 years. What this analysis says is that more deep breath we take more we live.

Anthony Robbins has explained that deep, cleansing breaths give your lymph system a helping hand in clearing out the toxins from your body. The lymph system works by acting in harmony with the blood, surrounding every cell in the body and protecting each one by removing dead cells and any other toxins and excreting them from the body. The toxins are then removed from the body through our waste products, mucus, or our skin. Deep breathing is so important because, unlike our blood flow, the lymph system does not have a ‘pump’ to push the lymph fluids around our bodies. Rather, the lymph system requires the muscular movement which is created by breathing.

Some other benefits of deep breathing:

  • Deep breathing controls high blood pressure.
  • Deep breathing helps in reducing stress. Whenever you are stressed or angry, just lie down and take few deep breaths. Your all stress and anger will go away.
  • Deep breathing also releases endorphins which help in reliving headache, sleeplessness and other pains.
  • Deep breathing is also used in Meditation which helps to focus mind. For me Deep breathing is a type of meditation.
  • If you regularly practice deep breathing then the capacity of lungs increases and you get more oxygen for your body.
  • Deep breathing also helps in proper functioning of your respiratory system.

Please note that as a beginner we should only try simple Breathing exercise. You just need to follow the formula of 1-4-2.

  • Breath in for 1 count
  • Hold for 4 counts
  • Breath out for 2 counts

For example – if you were to breathe in for two seconds, then you would hold your breath for eight seconds and then breathe out for four.

Try to follow above 20 times at a stretch. If you will follow the same three times a day then you will feel increase in your energy and immune power.

We all should be doing Deep breathing exercise everyday. It doesn’t consume much of your time, you can do it anytime and it’s totally free.

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How to get up early in the Morning

I always get different answers when I ask people “How many hours of sleep do they really need?”  Different people need different hours of sleep. It actually depends mainly on their body structure, their health and their work but on an average we need 7 to 8 hours of sleep.

I normally go to sleep around 10:30 pm and wake up at 5:30 in the morning. Many people get surprise when they hear that I wake up so early in the morning. I reply that they can also get up early. I have just followed simple steps which I have mentioned below. What you really need is discipline and commitment.

Decide your time to wake up before you go to sleep.

Have you ever noticed that many times when you have some urgent work next day morning you get up before your alarm wakes you up. This happens because you have thought of urgency before you go to sleep. Unconsciously you tell your mind to wake you up early.

Our subconscious mind is more powerful just before we go to sleep. You need to tell your mind just before going to sleep at what time you want to get up next day. When we are in sleep we think about getting up early and as a result our mind ring its alarm and you get up early. Our mind is the most powerful alarm in the world. Try this today, tell a specific time you want to get up in the morning and tell it to your mind just before you go to sleep. Do let me know your result.

Do not press snooze in your alarm.

I have had a bad habit of pressing snooze in my alarm for more than 5 times which resulted in laziness. Whenever I had to get up early I used to keep alarm of 30 minutes before time. You might have notice that you feel more sleep after get up and sleep again. You will feel lazier.

Just wake up from bed as soon as your alarm rings. You will feel more active and your laziness will go away. Don’t give your mind a chance to think of sleep instead of that give a thought of excitement for new day. This will help to keep you energetic entire day. As I told you subconscious mind is more powerful before going to sleep and also just after you wake up.

Experience the freshness of morning.

Open the window and take deep breath in the morning. You will feel like you are a free bird flying in the sky. Believe me you won’t get this feeling in any other part of the day. The air is most fresh in the morning. When you take deep breathe you actually intake more of pure oxygen.

Morning gives you new hope, it gives you new excitement and it gives you fresh solutions to your problems because your mind is calm. You might have spent hours on problem at night which you could resolve in minutes in the morning because you are fresh in the morning. Once you get habit of feeling fresh you will never sleep till late, not even on weekends.

Do Workout or Yoga in the morning.

According to me the real meaning of the morning is to get ready for your entire day. You can charge your body through workout or Yoga, whichever inspire you. When you do workout or yoga, your blood circulation improves and all parts of your body get good amount of oxygen.

If you want to lose weight then morning is the best time to do exercise. Make it a habit to exercise daily and you will see the great result. You can either go to gym or you can do it at your home but make sure you don’t lose your interest. You can try different kind of exercises. You can also try Yoga. It gives you peace of mind and healthy body. You can also go to walk. Try to walk either in garden or where you can see greenery. Spend some time with Mother Nature. It will rejuvenate you.

Once you are used to the benefits of above you will never want the laziness again. If you wake up continuously for 21 days then it will become your habit and you won’t even need an alarm. Me and my parent wakes up every day at 6:00 am without any alarm. We have conditioned our mind in such a way that we get up early in the morning. You can use your spare time to get in to any activities you like. Your productivity also increases. Just follow the simple steps mentioned above and you will become an “Early Riser“.

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Gratitude is a Key to Happiness

Have you ever said thanks to god for anything? How was the feeling?

We feel much fulfilled while we say thank you because this makes us feel that we got something we needed. It also makes opposite person feel that what he or she gave to us is valuable.

God gave us this wonderful life and we should be thankful for the same. We pray to god for the things we want but we never say thanks for what we already have. Even if we say thanks it would be only once or twice. God gave us many gifts which we enjoy every day so we should be thankful every day.

“We often take for granted the very things that most deserve our gratitude.” – Cynthia Ozick

Think this way how will you feel when in a train you give your birth to someone standing and that person without saying thanks sits on your place. You will definitely feel bad that you gave your valuable place to someone who didn’t value it. I am not saying god will feel bad if you won’t say thanks but I am saying that you will feel good if you say thanks.

If you want to be happy then you have to release all your negative thinking by replacing it with positive thinking. Gratitude will remove all negative energy from your mind because you will start focusing on things you have instead of what you don’t have.

“Happiness is itself a kind of gratitude.” – Joseph Wood Krutch

All the self help author suggest you to practice gratitude daily and I am no exception to that. Gratitude is the first thing I do in the morning. I say thanks to god for my life, health, my wife, my parents, my friends, knowledge, strength, opportunities and many more things. I feel fulfilled while practicing Gratitude. I feel like I am the luckiest guy in the world that I have many reasons to celebrate every day of my life. Gratitude also helps me to focus on my goals. It makes me realize that if I can achieve what I have then I can definitely achieve my other goals. It gives me amazing confidence. Gratitude actually prepares you to fight against all the odds and makes you happy.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

You can prepare your gratitude journal where you can write things for which you are thankful. Every day you can add your list. It is not that we should be thankful for big things or events in our life. Small things or events also give you immense happiness. I say thank you even when I get a place in a bus or train. I also write everyday in my gratitude journal. I have also kept reminders in my mobile which rings at every three hours and I start thinking of events or things or people I am thankful for. Promise yourself that you will think of five things you feel gratitude for and I guarantee that you will find ten things.

Start Gratitude today, say thanks to god, to universe and even to your parents. In search of things we don’t have with us we forget to enjoy things we have with us.

“Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.” – Marcel Proust

At the end I want to dedicate a poem from an unknown author.

Be Thankful

Be thankful that you don’t already have everything you desire,
If you did, what would there be to look forward to?

Be thankful when you don’t know something
For it gives you the opportunity to learn.

Be thankful for the difficult times.
During those times you grow.

Be thankful for your limitations
Because they give you opportunities for improvement.

Be thankful for each new challenge
Because it will build your strength and character.

Be thankful for your mistakes
They will teach you valuable lessons.

Be thankful when you’re tired and weary
Because it means you’ve made a difference.

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Dream Like a Kid

We all have our dreams. Many follow them and many forget them. We know from inside that we get immense happiness when we achieve our dreams but in our day to day life we don’t give attention to our dreams and they get lost somewhere deep in our mind. We even start accepting that we should not dream.

Do you know why we forget our dream? Because we always think of how much time, money and efforts will require achieving them. Do you know the difference between how a child dream and how a mature person dream? A child always enjoys the end result of it and we as a mature person always think of the effort require in the starting. When we were kids we also did the same way but as we grew we forget to dream and got busy and day to day life.

Have you ever read the stories of successful people? You will find that they all had a dream. Dream of success, Dream of fame, Dream of money, Dream of moving the world, they all had first in mind what they want. We have two worlds, one is inside world and other is outside world. We need to work on our inside world to get result in outside world.

So start dreaming like a kid. Find out your forgotten dreams. It may be owning business or becoming a film star or it may be just learning guitar. Dreaming is your first step to a successful and happy life.

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