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Do you have anxiety issues? Try these simple exercises at home

There are various breathing techniques that can help to reduce anxiety problems. Here we are giving you the complete list of such exercises along with steps.

Published

3 years ago

on

anxiety issues

Anxiety disorders are one of the most common mental health issues. It is a health disorder that is being characterized by feelings of worry, anxiety, or fear. These activities affect our day-to-day activities.

During anxiety, people may take quick, shallow breaths that disbalance the balance of oxygen and carbon dioxide. Also, person breathes rapidly and has a high heart rate, and faces trouble in sleeping. So, to minimise anxiety problems, exercise plays a vital role. They help in reducing panic attacks.

There are various breathing techniques that can help to reduce anxiety problems. Here we are giving you the complete list of such exercises. You can perform these exercises comfortably at your home.

Pursed lip breathing

Pursed lip breathing is a simple breathing technique that helps help in making deep breaths slower and more intentional. You can perform this technique by following the steps given below:

  1. First of all, sit on a chair or on the floor in a comfortable position.
  2. Then, keep your neck and shoulders relaxed.
  3. After this, inhale steadily for 2 seconds through nostrils, keeping mouth closed.
  4. Exhale gently and steadily through the mouth through pursed lips.
  5. If this process seems too long for you, the you can simply breathe out twice as long as you breathe in.

 Alternate nostril breathing

Alternate nostril breathing is also known as Nadi Shodhana. It is a yoga breathing technique that helps in lowering blood pressure as well anxiety problems. You have to perform this exercise in rounds of 10. Follow the given steps to do alternative nostril breathing:

  1. First of all, place the left hand on the left knee in a seated position.
  2. Then, take a few deep breaths in and out.
  3. Raise your right hand near your nose.
  4. The thumb, ring finger, and little finger are extended while the point and middle fingers are bent to the palm.
  5. Close the right nostril with the thumb of your right hand.
  6. Breathe in through your left nostril.
  7. With the ring finger, close the left nostril.
  8. Exhale through the right nostril.
  9. Take a deep breath in through your right nostril.
  10. With your thumb, close the right nostril.
  11. Exhale through the left nostril.

Simple breathing exercise

This exercise can be performed while standing, sitting, or lying down. You should add this exercise to your daily routine to avoid anxiety problems. Follow these steps to perform this breathing exercise:

  1. Remove any clothing that may be obstructing your breathing and find a comfortable position.
  2. Place your arms slightly apart from your sides while palms facing up if you’re lying down. Place the legs in a comfortable position and then your feet level on the ground.
  3. Inhale slowly and deeply through the nose for a count of five, allowing the air to flow freely into the belly.
  4. Breathe out through the lips for a count of up to five without holding your breath.
  5. Then continue this breathing for about 3 to 5 minutes.

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India registers 313 new Covid cases, active cases reach 2,041, 3 deaths recorded in last 24 hours

The currently available data suggests that the JN.1 variant is neither leading to an exponential rise in the new cases nor a rise in the hospitalization and mortality.

Published

10 months ago

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January 20, 2024

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India saw a single-day rise of 313 new Covid cases, while the active caseload has declined to 2,041, the health ministry said on Saturday.  Three deaths: two from Karnataka and one from Maharashtra were reported in the last 24 hours.

According to the ministry website, the number of active cases in the country stood at 2,331 on Friday. The number of cases of Covid had dropped to double digits till December 5, but it began to start increasing after the emergence of a new variant and cold weather conditions.

 According to reports after December 5, the highest single day rise of 841new cases was reported on December 31, 2023, which is 0.2% of the peak cases reported in May 2021. Of the total active cases, a large majority of these (around 92%) are recovering under home isolation.

The currently available data suggests that the JN.1 variant is neither leading to an exponential rise in the new cases nor a rise in the hospitalization and mortality. India has witnessed three waves of Covid in the past with its peak incidence of daily new cases and deaths being reported during the delta wave in April June 2021.

 At its peak, 414,188 new cases and 3915 deaths were reported on May 7, 2021. Since the pandemic started in early 2020, there have have been 4.5 crore people who have got infected and this has resulted in the death of 5.3 lakh persons in a total time span of four years.

According to the ministry data, the total number of persons who have recuperated from the disease are 4.4 crore with total recovery rate recorded is 98.81%. A total number of 220.67 crore doses of Covid vaccines have been administered in India so far.  

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India registers 605 new COVID-19 cases and 4 deaths in last 24 hours

The number of people who have recovered from the disease has gone up to 4,44,81,341, an increase of 648 since Sunday morning. In Kerala a 70 year-old male with chronic obstructive pulmonary disease (COPD) and 81year-old male with T2DM and HTN, and in Karnataka, a 48 year old male with CA and TB died, while one person in Tripura succumbed to COVID.

Published

10 months ago

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India recorded 605 fresh COVID-19 cases and four deaths in the last 24 hours. The active cases have increased to 4002, while India’s overall COVID case tally stands at over 4.5 crore (4,50,18,792). The death toll was recorded at 5,33,396 with four new deaths – two from Kerala and one each in Karnataka and Tripura – reported in the last 24 hours, the data updated at 8am stated.

The number of people who have recovered from the disease has gone up to 4,44,81,341, an increase of 648 since Sunday morning. In Kerala a 70 year-old male with chronic obstructive pulmonary disease (COPD) and 81year-old male with T2DM and HTN, and in Karnataka, a 48 year old male with CA and TB died, while one person in Tripura succumbed to COVID.

The Indian Council of Medical Research (ICMR) reported that 11,838 doses of the vaccine had been administered in the country till January 7. The data is a compilation of the Integrated Disease Surveillance Programme (National Centre for Disease Control), media bulletins and websites of various states at 8am on January 4.

As the winter season sets in, health experts are highlighting a sudden surge in viral infections, influenza, and COVID-19 cases. Dr Nikhil Modi, a senior pulmonologist at Indraprastha Apollo Hospital, pointed out that the decrease in temperature leads to increase in moisture in the air, low wind speed and also causes an increase in pollution levels. This contributes highly to various infections.

Due to the decrease in temperature the fog combines with the pollution in the air which further leads to the formation of smog. This condition of the atmosphere can cause different types of infections and difficulty in breathing. Both the state and the central government are keeping a close watch on the new Omicron Subvariant JN.1. J.N.1 is a Variant of Interest (VOI) which is under intense scientific scrutiny.   

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India records 774 new Covid-19 cases, 2 deaths in 24 hours

The number of daily cases was in double digits till December 5 but it started to rise again amid cold weather conditions and after the emergence of new Covid-19 variant, JN.1.

Published

10 months ago

on

January 6, 2024

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India on Saturday had a single-day rise of 774 Covid cases while the number of active cases stood at 4,187, the Union health ministry said. As many as two deaths – one each from Tamil Nadu and Gujarat were reported in a span of 24 hours. Of the 4,187 active cases, the majority (over 92%) are recovering under home isolation.

The number of daily cases was in double digits till December 5 but it started to rise again amid cold weather conditions and after the emergence of new Covid-19 variant, JN.1. The central government has asked the state government and union territories to maintain a constant vigil amid an upward trend in the number of Covid-cases and the detection of the JN.1 sub variant in the country.

According to reports after December 5, the highest single-day rise of 841 cases was reported on December 31, 2023, which was 0.2% of the peak cases reported in May 2021. A health official said that the JN.1 variant is neither leading to an exponential rise in new cases nor a surge in hospitalisation and mortality in the country.

The Karnataka government has made the Covid test mandatory for those with Influenza like illness (ILI) or Severe Acute Respiratory Illness (SARI). Karnataka Health Minister Dinesh Gundu Rao said more than 7000 tests are being done every day and the COVID positivity rate is 3.82%. The positivity rate in the state has not come down yet.

He said those with symptoms are being monitored and tested. Those who are in isolation at home have been told to take extra care. He added it is expected that the trend of decreasing Covid cases may start next week in Karnataka. India has witnessed three waves of Covid-19 in the past with the peak incidence of daily cases and deaths being reported during the Delta wave during April-June 2021. At its peak 4,14,188 cases and 3915 deaths were reported on May 7, 2021.

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