How Well You Breathe, has an Effect on your Health

Relaxing techniques through breathing exercise.  You can learn from Vighnesh K.V. through video session. 'Conscious breathing heightens awareness and deepens relaxation'

Five seconds ago I wasn’t consciously aware of my breath, until I read this quote. Upon doing so, it got me thinking that when it comes to certain body functions, we rarely give them much thought at all: digesting food, our heart beating, breathing - our bodies tend to manage all of these functions without us having to be consciously aware of the need to do so. Even when such systems are not working as efficiently as they should be, we don’t take any notice, and the act of breathing - something we do thousands of times every day - is a great example of this.

The average person generally takes a little over 17,000 breaths per day, and when done correctly, proper breathing has a number of benefits:

It provides sufficient oxygen to every cell in the body. In fact, without sufficient oxygen, the cells cannot metabolize food properly and so nutrients, including vitamins and minerals, are often wasted. It allows the body to rid of carbon dioxide. The brain also requires a rich supply of oxygen, which in turn improves concentration and general clarity of thought. It improves stress management and the ability to handle complex situations more effectively. Mindful breathing detoxifies and releases toxins, as well as tension. It relaxes the mind and body, and relieves emotional tension and pain. Conscious breathing elevates moods. It also improves the nervous system and strengthens the lungs. Mindful breathing helps lower blood pressure and boosts energy levels, improving stamina. Quality of blood is also improved as is the strengthening of the immune system and the heart.

Still, for most of us, our breathing has become habitually restricted in various ways, and we are not even aware of it. This, more often than not, lies in our posture. Slouching positions diminish our lung capacities causing our breaths to become shorter and more shallow, with breathing only derived from the upper chest. We therefore end up by using just a small fraction of our lung capacity. In contrast, when we are relaxed but don't slouch, the free and easy expansion and contraction of the lungs, diaphragm, ribcage and spine is enhanced during breathing, thereby increasing the volume of air that we inhale or exhale.

So, to help you reap in the benefits of conscious breathing, we recommend you try these top three breathing exercises, starting with the 'Deep, Full Breath', before progressing on to the other two when you feel comfortable enough to do so.

Deep, Full Breath

When breathing deeply and fully, inhalation happens in three stages.

Here’s How:

Sit down comfortably or lie down on the floor. Place your hands on your stomach to feel your breath expand. You may also place one hand on your belly and the other on your chest, doing so will allow you to feel your breath rise and fall. Breathe in, through the nose, slowly, inhaling as much as possible. Fill the diaphragm area. Keep breathing in slowly, filling the chest. Finally raise the clavicles to allow the as much air to enter as possible. This will ensure that the body gets an increased amount of oxygen, which it will use to burn up nutrients delivered to the body tissues. The brain will also benefit from the added oxygen and a general feeling of relaxation and well-being will be achieved. Then, hold the breath for a few seconds, as this will allow the lungs to use up as much of the inhaled oxygen as possible. Exhale very slowly, emptying the lungs completely. This will expel the maximum amount of carbon dioxide. This will leave the lungs ready to take in extra oxygen during the next breath. Use this type of breathing several times a day to get used to breathing correctly, or at the first sign of anxiety or a panic attack.

Hissing breath

This relaxing breathing technique has many benefits for the mind and body. It quietens the brain, while slowing and soothing the flow of breath. It also has positive effects on the body too, reducing heat in the head and alleviating diseases related to the breath and lungs such as asthma and tuberculosis. Just be careful not to tighten your throat.

Here’s How:

Sit comfortably, with your spine erect. Place your right hand at the base of your neck. Start inhaling slowly through both nostrils, mouth closed. The incoming air should be felt at the upper palate of the mouth, which is enabled by partially closing the glottis (the opening between the vocal cords at the upper part of the windpipe). When done correctly, you will hear a hissing sound, produced at the back of the throat, which produces a sound similar to that of a scuba diver. Exhale slowly, also through the nostrils, and continue to make a hissing sound at the throat, by once again, contracting the glottis. This completes one cycle, and you can repeat it up to ten times.

Alternate Nostril Breathing

This breathing technique helps balance the left and right hemispheres of the brain, as well as the whole body. It is the perfect breathing exercise to counteract laziness and also aids in blood purification. Among its many benefits, alternate nostril breathing is good for nose blockages and sinuses.

Here’s How:

Sit in a comfortable cross-legged position, spine erect. Exhale completely. With your left hand, connect your index and thumb together, keeping the other three fingers extended. This finger technique is done to help keep the mind focused.  With your right hand, palm facing up, bend and draw in your index and middle finger, keeping your thumb, ring and little finger extended. Close the right nostril with the thumb of the right hand.  Inhale slowly, steadily and deeply for as long as possible. Do not hold the breathe. Release your thumb and simultaneously close the left nostril using your ring finger, exhaling through the right nostril. Inhale once again through the right. At the top of your inhalation, close the right nostril, and repeat the process again on the left (exhaling then inhaling). Be sure to inhale and exhale from each nostril for the same duration. It is therefore recommended that you count your breaths – example: 4 seconds inhaling, 4 seconds exhaling. Repeat for 5 minutes. Astrologer Vighnesh phone: +91 9445548316 / US (425) 358-6565  www.astrovighnesh.com

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These Habits Are Damaging Our Kidneys! - Astrologer Vighnesh

These Habits Are Damaging Our Kidneys!

It's hard to notice when we do our kidneys harm. Even if 80% damaged, kidneys can still do their job, and so we rarely realize they're struggling. Often, even common daily habits can cause your kidneys continual damage, and when you finally discover something's wrong, it's too late.

Our kidneys are incredible organs that work very hard. By themselves, they absorb minerals and nutrients, produce hormones, act as a filter for toxins in our blood, produce our urine and maintain a normal acid to alkaline ratio. We cannot live without our kidneys functioning properly. The Chinese, for example, have looked at the kidneys as a site of essential life force for centuries.

If you're serious about looking after yourself, then taking care of your kidneys should be one of your primary concerns. If you want to make sure your kidneys thrive and continue to serve you in the coming years ahead, here's a helpful list of habits you should definitely avoid:

1. Drinking Soda
A study conducted on employees working at Osaka University in Japan found that drinking 2 or more soda drinks a day (either diet or regular) may well be connected to a higher risk of kidney disease. The study included 12,000 people, and those who drank larger quantities of soda were found to have protein in their urine, which is one of the first signs of kidney damage. However, early detection can reverse the disease with proper treatment.

2. A Deficiency in Vitamin B6
The healthy function of our kidneys also depends on a healthy diet, especially one that contains certain nutrients. According to a study carried out at the University of Maryland, a vitamin B6 deficiency increases the risk of the formation of kidney stones. For healthy kidney function, a person should have at least 1.3 milligrams of vitamin B6 in their food every day.. The best sources for this vitamin are fish, beef liver, potatoes, starchy vegetables, chickpeas and non-citrus fruits. 

3. Lack of Exercise
Another good way of protecting your kidneys is to get some exercise. A comprehensive study published in 2013 in the Journal of the American Society of Nephrology found that postmenopausal women who exercised had a striking 31% less risk of developing kidney stones.

4. Smoking

Perhaps not surprisingly, smoking has been linked to atherosclerosis - the narrowing and hardening of blood vessels - which influences the blood supply going to all the major organs, including the kidneys. According to a study published in Clinical Pharmacology and Therapeutics, just smoking 2 cigarettes a day is enough to double the number of endothelial cells (the cells that line our blood vessel walls) present in your bloodstream. This is a sign of arterial damage. 

5. Magnesium Deficiency
Magnesium helps our body to slow down the absorption of calcium. If we don't get enough magnesium, we get overloaded in calcium and, once again, develop kidney stones. To prevent this from happening, add some leafy vegetables, seeds, nuts or beans to your diet. Another good source of magnesium is fresh avocados.

6. Not Drinking Enough Water
One of the most important things for our kidneys is for them to get hydrated enough to perform their functions. If we don't get enough water in our system, toxins start accumulating in our blood because there isn't enough fluid to take them through the kidneys. The National Kidney Foundation recommends drinking at least 10-12 glasses of water every day. An easy way to check if you're drinking enough is to make sure your urine is a light color or clear. If it's dark, you're not drinking enough.

7. Not Emptying Your Bladder Fast Enough
When you hear the call to pee, you should listen to it. Obviously, we're not always in the right situation to pee right when the need arises, but if you 'hold it in' on a regular basis, it will increase the pressure of urine on your kidneys, which can lead to renal failure or incontinence. 

8. Disrupted Sleep

I just love a good night's sleep and, as it turns out, so do my kidneys. According to Science Daily, a chronic disruption in our sleep can cause kidney disease. Dr. Michael Sole, Cardiologist and Professor of Medicine and Physiology at the University of Toronto, says kidney tissues get renewed during the night while we're sleeping, so when we can't sleep without constant interruptions, our kidneys suffer direct damage.

9. Having Too Much Sodium in Our Diet
Salt is an important nutrient, but it can cause a disaster when taken in excessive amounts. Over-consumption of sodium will raise your blood pressure and put a lot of strain on your kidneys. We recommend limiting yourselves to no more than 5.8 grams (0.2 ounces) of salt per day. So put down that salt shaker!

10. Consuming Too Much Caffeine
We usually drink more caffeine than we think we do. It's in coffee, tea, soft drinks and sodas - before you know it, your body is full of caffeine, which causes your blood pressure to shoot through the roof, and your kidneys to suffer damage.

11. Consuming Too Much Protein
According to a study conducted at Harvard University, an overdose of protein in our diet can cause our kidneys damage. When we digest protein, our body produces a byproduct - ammonia. Ammonia is a toxin that your already hardworking kidneys need to neutralize. This means that the more protein we consume, the harder we make our kidneys work, which can eventually lead to kidney failure.

12. Abusing Pain-Killers

Many of us have a daily routine of taking medications. When we suffer from pain, our first reaction is usually to swallow a pill. They do help the pain, but you should think twice before taking too many. All pharmaceutical drugs have side effects, and many of them cause kidney or liver damage. That said, some drugs SHOULD be taken, which brings us to my next point...

13. Not Taking Certain Drugs You Need
If you suffer from high blood pressure and/or type 2 diabetes, two very common conditions these days, you will probably also suffer kidney damage. Don't leave these conditions untreated - take your daily meds to reduce your blood pressure and control your insulin levels. Without them, you're almost guaranteed to suffer kidney damage.

14. Not Treating Common Infections
Sometimes, we all get lazy and ignore a simple cold or a flu, which can push our body to the brink of exhaustion. Studies have shown, however, that people who do not rest or treat their infections often end up with kidney disease.

15. Consuming Too Much Alcohol
Now this is a no-brainer. The toxins in alcohol not only damage the liver, like many believe, but they are also something your kidneys simply hate to deal with. According to Kidney Health Australia and the American Kidney Fund, one good way of avoiding kidney failure is drinking alcohol in moderation.

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The Best Home Remedies For Cracked Heels

The Best Home Remedies For Cracked Heels

Cracked heels, or heel fissures, are a common condition in which the skin begins to break along the outer edge of the heel. The skin there becomes very dry, hard and flaky, which causes the fissures to occur. Some of these fissures may even lead to painful bleeding. But there's no need to lose hope, because there are excellent home remedies to treat this condition. Lets review some of them.

What Causes Cracked Heels? Cracked heels can happen to anyone for a variety of reasons, but here are some of the most commonly found responsible factors:   ~Walking barefoot for extended periods of time ~Regular use of sandals ~Living in dry climates ~Wearing open backed shoes ~Thick, hard and inflexible skin around the heels ~Walking or standing on your heels for a long time ~Pregnancy ~Lack of proper support from footwear around the heel ~Prolonged standing on hard floors ~Inactive sweat glands ~Poor foot hygiene ~Being obese or overweight  ~Athlete's Foot, eczema or other skin conditions ~Deficiency in minerals, vitamins, or zinc ~Thyroid problems or Diabetes  ~Flat feet or high arched heels How Can You Treat Cracked Heels? One of the most important habits to adopt if you have cracked heels, or have had it in the past, is to keep your feet moisturized at all time. Use a soft foot file on your cracked heels to reduce the development of fissures and to remove dry and dead skin cells. Remember, getting rid of cracked heels can be a bit of a process, and the condition will not disappear overnight. 1. Use Oils Hydrogenated vegetable oil is said to be very good at treating cracked heels. Other oils that are good for treating the condition are: sesame, coconut, olive and vegetable oils. First clean your feet with soap and water and pat them dry. If you already have cracks in your heels, rub your feet down for a few minutes with a pumice stone to get rid of the dry skin. Then, clean the area with a tissue and apply the oils to any cracks or sores in your heels. Rub the oils in liberally and leave the oil on your feet overnight. For effective results, apply oil each night for a week and you will experience a dramatic improvement in your cracked heels. 2. Ripe Bananas Bananas can be an excellent moisturizer if they are used correctly. Mash up the banana and apply the mixture to your dry and cracked heels. Leave it on your feet for 15 minutes, then wash off the mixture with warm water. Later, use cold water to wash off the remainder and to refresh your feet. 3. Paraffin Wax If you experience pain from cracked heels, paraffin wax can give you almost instant relief. Mix the paraffin with coconut or mustard oil and then heat it up until the wax melts. Use the resulting liquid and apply it to your feet to be left overnight or wash it off in the morning. You'll be amazed at the results! 4. Lemon Juice Applying lemon juice to cracked heels will soften the skin as lemon has acidic properties. Stick your feet in a bucket of lukewarm water and lemon juice for 10 to 15 minutes to hydrate your feet. Once you finish, clean your feet with a pumice stone and pat your feet dry. 5. Rice Flour With Honey and Vinegar This is a great natural scrub for removing dead skin cells. To make the scrub, take 2 tablespoons of rice flour and mix it with 2-3 tablespoons of honey and vinegar. This should make a thick paste. Then, soak your feet in warm water for 10 minutes, apply the scrub on your heels and wash it off with warm water after it's dry. 6. Honey Using just honey alone can also aid your cracked heels because it has antibacterial and moisturizing properties. When you soak your feet, mix 2-3 tablespoons of honey into the warm water and soak your feet for 15 minutes. This will leave your feet feeling moist and supple. 7. Salt Water Believe it or not, this is an excellent remedy for dry and cracking heels, and it may be why most of the beach bums you know have soft, baby- feet. Place your feet into a bucket of salty warm water and leave them there for 15 minutes. Now remove your feet and place them in a bucket of cold water for 10 minutes. This will improve your blood circulation to your feet. 8. Indian Lilac or Neem Leaves If you are able to purchase this herb fresh or have a paste available to you at your natural foods store, this solution is most effective in ridding of cracked heels for an extended period of time. Apply a mixture of neem leave powder and turmeric powder to the cracked area of your heels. Leave the mixture there for 30-45 minutes and wash away the paste when you are done. Pat your feet dry. You should see results in only a few days! 9. Petroleum Jelly If you regularly scrub your cracked heels with a pumice stone, and then apply petroleum jelly, this will help you get rid of the dryness. After you have scrubbed your feet with a pumice stone, apply petroleum jelly to them before you go to bed. You will wake with softer and mostly crack-free heels. 10. Rosewater and Glycerin Mix together equal amounts of rosewater and glycerin and rub the mixture over your cracked heels. If any of the fissures are open or bleeding, this could sting as a result of the glycerin (it contain alcohol). This should keep your skin soft for hours, and the mixture can be easily applied before you put on sandals or walk around barefoot outside. 11. Drinking Water It is important to keep your body hydrated, as this will prevent your feet from going dry. You should drink 12-15 glasses of water a day to give your heel the necessary elasticity so it won't crack in the future. 12. Watch Your Calcium Intake To improve the state of your cracked heels, you need to watch your calcium intake. Add foods yogurt, milk and cheese, broccoli or fish to your diet. 13. Vitamin E and Iron By adding Vitamin E to your diet, you will significantly aid in the occurrence of cracked heels. Foods vegetable oils, green vegetables, nuts and whole grains are great sources of vitamin E that you should try to incorporate into your diet. Iron is also important for curing cracked heels, so make sure that you are eating enough meat, chicken, and fish.  14. Omega 3 Fatty Acids Foods flaxseeds, flaxseed oil, and cold water fish are known to be rich sources of Omega 3, which helps reduce the effect of cracked heels. If you suffer from cracked heels, try some of these natural and home-made remedies, and you are sure to have soft, supple feet.

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