Happy Foot Weekend

The Power of Words

What we say and do has an impact and it is important to consider how powerful words can be.  We all know the the rhyme "Bricks and bones may break my bones, but words will never hurt me."  And it is true, words themselves won't physically break your skin, but I do believe words can break your spirit especially if you are feeling vulnerable.  It is also too easy to fall into the trap of retaliation and lowering yourself to level of the bully.  So what can we do about it?  You can't help it if someone says something inappropriate to you, you have to learn how to deal with that, but you can do something about the language and words you use.  

 Do you know of those people who fly off the handle without stopping to think about the consequences of what they're saying? Someone who just reacts to something someone said or did and starts attacking that person with cruel accusations? The damage could be so profound, it will forever sever the relationship. In business, this could forever impact a career in a negative way.
You’ve probably observed this in others many times. Maybe even in yourself. Whether it’s at work, with friends or in some type of social situation, many people speak their minds before thinking. There are many who “fly off the handle” and don’t stop to think about the repercussions of their words. I cringe when this happens because I know people are going to get hurt, and later on people will be sorry for what they said. But the damage is done.

How important are words and speaking to business leaders? Leaders should think about words as being so powerful that they might be the main reason a leader will succeed or fail. Sure, a leader who doesn’t choose his words carefully may succeed to some degree, but the truly great leaders are great orators, as well.
Think about one of the greats: President John F. Kennedy, inaugurated on Jan. 20, 1960. He is known for his famous line: “And so, my fellow Americans, ask not what your country can do for you, ask what you can do for your country.”
Within the words we speak is an emotional potency. Each word that we use can have a colossal impact. A word from a manager or boss, may, at first glance, seem inconsequential. But never think of words as inconsequential. Instead, think of them as powerful. Words can build up or tear down. They can motivate or discourage.
Words influence others and build relationships at work and personally. They can tear down relationships. Simply put, language holds massive, colossal power to manifest change, whether it’s good or bad. 
Marcus Aurelius, the Roman Emperor from 161 to 180 AD, considered to be one of the most Stoic philosophers who ever lived, said: “Perform every act in life as though it were your last.”

We can take this a step further and say: “Speak every word you say in life as though it were your last.”
Sometimes, it might be best to not say anything at all. I was always told that if you can’t say something nice, don’t say anything.
As Benjamin Franklin said, “Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment.”
Choose the words that you speak very carefully because they have the potential of accomplishing nearly anything or destroying nearly anything. Just one negative comment can ruin a person’s day. A few might even ruin the person’s life. On the flip side, one positive and encouraging comment can be just enough to increase employee engagement, create healthier cultures and make more of a difference in an individual's life than you will ever know. We tend to overlook the small things in life.
The way you speak -- the attitude and tone -- reflects the person you are and impacts everything around you. It can greatly contribute to your success or “non-success” both in business and your personal life. So next time, think before you speak. It will make all the difference.

Source

The Power of Positive Encouragement

One of the reasons I took up Yoga and Pilates at work was because a colleague was kind enough to invite me.  It is a mutual thing, we ask each other if we are going to a session as
this process makes you feel more inclined to go.  I now have other colleagues that I also do this to and it gives a bit of accountability because if you tell someone you are going to do something you are more likely to do it.  Even the Bible tells us to "encourage one another" and encouragement is a powerful thing.  It is so much easier to give up on something if you have no one there to offer support.  The act of asking someone to be somewhere is a powerful thing, just as letting a person know that you value them and all that they do.  Don't underestimate the power of encouragement and what it can do.

Encouraging others is an important part of being part of a family, a group of people and a community. Everyone is doing their best in this world and sometimes, a kindly word of encouragement can help others realize that they're not alone. Moreover, encouragement is a way of recognizing the good others do, and seeking more of it. Applauding success acknowledges that people matter and that their efforts mean much to you, whether the person is known to you, or even a stranger. Take some time out today to encourage someone who crosses your path.
Encourage even the smallest effort. Small efforts may appear little but to the doer, having the effort recognized can mean a great deal. It can be enough to spark the motivation to continue with a challenge. It could even be a way of helping a small effort grow into something large. 

Stop finding fault with the wrong and applaud the right. By nitpicking and projecting our own insecurities and irritation onto others, we fail to see what the other person is doing right. By noticing the things done well, and downplaying the things we're not happy about or don't like, there is a greater likelihood of seeing more of the same right behavior and responsiveness. Water the flowers you want to see grow, rather than feeding the weeds.

Look for outwardly demonstrable ways to encourage a person. Stars or happy faces work with children. Badges, certificates, gifts and notes are nice ways to encourage employees, coworkers, friends, students, family members, etc. A photo of the two of you doing something good together, by way of both memory and acknowledgment, can be a terrific way to encourage another person and shows your solidarity with their efforts.

Reject negative responses. These are the reactions such as frowns or pouts. They're also the physical evidence such as bad letter grades or nasty comments left online. There is always room for improvement––most people are constantly aware of this––but there is no room for berating or criticizing with mean intent; you may feel temporarily clever but barbs leave lasting marks, with no benefit. Think with a helping spirit rather than an attacking one––be very wary of your own inner emotions if all you feel like doing is dressing down someone else, as the source of your irritation is inner unhappiness. Deal with that directly rather than discouraging someone else.

Make positive comments. To a child, say things like “your work was really neat”, "I can see you did a great deal of research on that topic, that's fantastic." Tell people how well they have performed at something, faced their fears, overcome obstacles and succeeded at even the smallest things. Even if you feel dislike for a person or feel competitive towards them, there is always at least one thing about them that you can honestly say is positive, so dig for that and tell this person––remember that it may encourage more of the positive, less of the things that bother you!

Write encouraging comments. Whether it's for work, for peer review, for a child's homework or for any other written feedback, keep the comments encouraging and constructive. Decimating someone's work may feel satisfying but saying things forcefully tends to deflate and fails to give good direction on what needs to be improved.

• Instead of being negative, make comments such as (for a child) “I really liked how you did that, I bet you will get it all correct next time” or "You've done a lot of work here, of good quality. Next time I'd suggest focusing more on X, Y and Z, just to ensure that the paper as a whole reads coherently." You can still say what needs to be clarified and improved, it's just the how you approach it that makes all the difference.

Tell people positive things about themselves. People love to hear how you perceive them in a positive light; all too often we are our own worst critics and it is can be surprisingly uplifting to hear someone external tell us quite the opposite of our worries. For example, you can point out how kind, caring, helpful, thoughtful, considerate, timely, reflective, innovative, etc. a person is. Try to point out concrete examples that demonstrate to your mind why the person shows these traits, as that will help the other person to see that you're genuine.

Notice when someone does something good. While we tend to admire the way people look or have the courage to look or act differently, often we stay silent. This is a pity, as it tends to allow the spiteful pick-apart culture so adored in celebrity-style media to take central stage. Part of moving away from such personal attacks involves shifting to always using personal compliments instead. By displaying this regularly, you serve as a role model on how to encourage people, rather than putting them down.

• For example, you might like to notice people's dress and grooming, such as saying: “I love the way you dress", or "I love the way you comb your hair”.

Keep it honest, keep it real. People know the truth about themselves. They'll also know when you're flattering rather than complimenting from the heart. Flattery is not a sincere form of encouragement; it usually always comes with an edge of wanting something or of wanting to pump up another person, only to pierce their balloon later. Get into the habit of speaking only honest compliments and you'll leave the gossip and rumor style comments well behind.

Bite your tongue when you're feeling mean. We all feel mean at times, often when we're tired, rundown, hungry or feel humiliated in some way. It happens and it's part of life's journey to learn how to manage our own blues and down times. One important lesson to learn is to bite your tongue and not say negative and discouraging things, just to get people off your back. Instead, you could insert an encouragement or simply say nothing until you feel more like yourself again.

• If you do overstep the mark (and goodness, who hasn't at some point?), apologize. This ensures that you do the right thing by the other person. You cannot make the other person forgive you or forget what you've done but you can always set things to right from your end and continue in a constructive and fair manner from that point on. Lesson learned. Move on

Have a good upbeat attitude. The cup is half full rather than empty. Each of us feels other people's negativity. As our mother taught us, “If you don't have something nice to say, say nothing at all”. 

 

 Source

How to Speak with More Confidence

We all have occasions when we have to stand up and talk to people.  It can be anywhere where there are people.  No matter where it is from, be it the office, in a meeting, dealing with customers or with friends and family there will be times when we need to put a message across.  How we speak may well affect how we are perceived professionally and in our personal life.  A confident speaker can use those skills in all aspects of their lives and communicating effectively has to be a confidence booster.  So here are some tips that will help you.

Slow down

The most common mistake men make that prevents them from speaking with confidence is speaking too quickly.  When a guy speaks quickly it often gives the impression that he’s nervous, insecure, or lacks self-control.  It’s crucial then to practice speaking at a slower, more relaxed pace.  Speaking in a calm, deliberate manner shows confidence – even dominance – and gives the impression that you’re a man who is in control.

When to start speaking

A similar mistake men make is that they rush into speaking.  During a conversation a guy may start talking the same moment (or even moments before) the other person finishes speaking.  Jumping in and talking immediately like this can make a guy look a little too eager –and even worse – make the other person may feel as though she wasn’t being heard.  A good practice then is work on pausing for a second or two after a person speaks before you start talking.  Taking your time like this shows you’re relaxed, confident, and are actually interested in what the other person is saying.

Eliminate filler words

Filler words (words as “umm”, “uhh””, “like…”, etc.) are used to take up space while a person tries to figure out what to say next.  But using them just makes a guy look uncertain of what he’s saying.  So if you want to sound more confident when speaking, eliminate these filler words completely.  What should you put in their place?  Nothing.  If you need a moment to think of what to say next simply pause and hold that silence.  Silent pauses are incredibly powerful as they build tension and suck people in.  If you can hold those brief moments of silence without feeling the need to fill that silence with useless sounds, people will start to hang off your every word.

Don’t just be loud

Men sometimes confuse speaking with confidence as speaking loudly.  While speaking loud enough to be heard is important, what matters even more that volume is your pitch and cadence (cadence is basically the rhythm of your voice).  To project confidence then, be sure to keep a low pitch and a smooth cadence when speaking (don’t bounce the pitch around, frequently going from high to low to high).  Maintaining a low, steady tone of voice is a surefire way to sound more confident.

Speaking without tension

That low, dominant tone that makes you sound confident comes about naturally when you release the tension in your voice.  The muscles in your shoulders, neck, jaw and throat all affect your voice tone so you want to relax those muscles when speaking.  To get those muscles relaxed here’s an exercise you can try:  Start by taking a slow, deep breath.  As you exhale make a noise that’s half yawn/half sigh and soften any tension you feel in your jaw, throat, neck and shoulders.  This exercise will help you become aware of the existing tension in your voice so that you’ll be able to relax that tension when speaking.

The importance of breathe

Taking slow, steady, deep breaths as you speak will ensure you have a slow, steady, deep voice.  The key to obtaining this kind of breath is to make sure that you’re not just breathing into your chest but instead are breathing deep into your belly.  You should be able to feel your lower rib cage expand out as you inhale and your belly should rise and fall as you breathe in and out.  If this sounds like too much to remember there’s a very simply way to think of it.  When you breathe in, imagine breathing that air deep into your balls.  Visualizing your breath like this ensures you’ll take the deep, full breaths needed for speaking with confidence.

Adding authority to your speech

When people are uncertain of what they’re saying the pitch of their voice automatically goes up at the end of a sentences.  You hear this all the time when people ask questions but it can happen when people give statements, too.  If you want to add an extra touch of authority to your speech do the opposite and end your sentences by lowering your pitch.  Even if you’re asking a question, this downward inflection is going to make you sound much more confident in what you’re asking.

Stay present

A lot of the problems mentioned above – speaking too quickly, tightening your voice, breathing into the chest instead of the belly – come about when we lose presence.  It’s when we get so wrapped up in what we should say next (or what people might think of us) that these bad habits take hold.  To prevent this, stay aware of the sound of your voice when you speak.  This will keep you grounded so those nasty habits won’t come creeping in unnoticed.

Practice improving your voice

For these tips to become a part of your natural way of speaking it’s important to practice them.  An easy way to do this is to record your voice during a phone conversation with a friend.  Listening to a recording of your voice will make you aware of some of the mistakes you’re making and areas you can improve upon.  Do this on a regular basis (maybe once a week) and it will be much easier to cut out bad speaking habits and replace them with good ones.

Source

The Importance of Breath In Yoga

Today was a Yoga day and before I started Yoga I did not know how important Breath is for it.  In fact in some classes there seems to be a lot of breathing going on and it can be really intense.  So this got me thinking about the importance of Breath during Yoga practice and how it can help.  I do find concentrating on breath in Yoga can help with the exercises, but I am also aware that there are different types of breath used and this is where I am not so sure why it matters.

Breath And Length Of Life
A yogi measures the span of life by the number of breaths, not by the number of years.
-Swami Sivananda
It is said that if you breathe 15 times per minute, you will live to 75 or 80 years. If you breathe 10 times per minute you will live to 100. The speed at which you breathe will dictate the length of life. If you breathe fast, your life will be shortened. This is why dogs have short lives.
Conscious Breathing
We are continually instructed to “breathe consciously” when we are in yoga class. Breathing consciously is the essence of yoga as it assists us in connecting with the subtle energy within. It is through the breath that we are able to navigate different levels of consciousness. Moreover, breathing consciously has a biological effect on our mental, emotional, and physical state.
Firstly, connecting with your breath is a method for being present. When you concentrate on each aspect of the breathing process, you are present; you let go of the past and future and are focused on the moment inside the breath. This is why breathing consciously is its own meditation. But this is just the beginning of why conscious breathing is important.
When you breathe consciously you activate a different part of your brain. Unconscious breathing is controlled by the medulla oblongata in the brain stem, the primitive part of the brain, while conscious breathing comes from the more evolved areas of the brain in the cerebral cortex. So conscious breathing stimulates the cerebral cortex and the more evolved areas of the brain. Consciously breathing sends impulses from the cortex to the connecting areas that impact emotions. Activating the cerebral cortex has a relaxing and balancing effect on the emotions. In essence, by consciously breathing, you are controlling which aspects of the mind dominate, causing your consciousness to rise from the primitive/instinctual to the evolved/elevated.

Controlling The Breath

By changing the breathing pattern, you can produce different states of mind. Slowing down the breath has an impact on your emotional state. The cerebral cortex is activated through consciously slowing down the release of breath. Then the cerebral cortex sends inhibitory impulses to the respiratory center in the midbrain. These inhibitory impulses from the cortex overflow into the area of the hypothalamus, which is concerned with emotions, and relax this area. This is why slowing down the breath has a soothing effect on your emotional state.

Channels Of Subtle Energy

Breath controls the body, mind, and emotions. There are 72,000 nadis, or channels where the subtle energy flows throughout the body. Of the 72,000, there are 3 that are the most important: Ida, Pingala, and Sushumna.
The Ida Nadi begins at the Muladhara Chakra, courses through the chakras and ends in the left nostril. Ida is aligned with the moon energy and has a calming and cooling effect.
The Pingala Nadi originates at the Muladhara Chakra, courses through the chakras and ends in the right nostril. It is associated with the sun energy and has a heating effect.
The Sushumna Nadi is the central channel. This is the nadi that the Kundalini energy travels. It is associated with balance.
During the course of the day, the left and right nostril alternate in which one dominates. This is accomplished through erectile tissue in the nasal passage that inflates with blood to cut off, or reduce the flow of air. One of the nostrils will dominate based on your mental, emotional, and physical state. They alternate throughout the day. As they change over, the Sushumna is activated, but only for a couple minutes. The key is to activate Sushumna for a longer period of time. This is accomplished when both the Ida and Pingala are flowing evenly.

Prana And Pranayama

In yoga we learn to control prana, the vital force, through pranayama. We use the breath in pranayama to learn to control prana, but don’t confuse prana with breath. Prana is the energy that animates the lungs. It is NOT the breath. Using the breath is the easiest method for training prana. Once you are able to control prana through pranayama you are better able to control the movement of prana to other organs and areas of the body.
The breath being the mode of pranayama, we focus on the three stages of respiration: inhalation (pooraka), retention (kumbhaka), and exhalation (rechaka). However, according to yogic texts, pranayama is retention. Inhalation and exhalation are methods for affecting retention.
Kumbhaka, or retention of the breath has a physiological effect on the brain. First, it provides more opportunity for the cells to absorb oxygen, and eliminate more carbon dioxide. This has a calming effect on the mental and emotional body. In fact, scientific studies have proven that slight increases in carbon dioxide for a short amount of time reduce anxiety levels. However, it is only beneficial up to a certain level. Carbon dioxide becomes very harmful, even fatal at high levels.
Furthermore, when the breath is retained, the brain panics because the carbon dioxide levels increase. Increased carbon dioxide levels stimulate the brain’s capillaries to dilate. In this way, more capillaries in the brain are opened up to improve cerebral circulation. This builds up an immense amount of nervous energy in the brain, forcing the creation of new neural pathways and the activation of dormant centers; the brain is activated and awakened!

Breath And Sound

Every vibration has sound. Breath, a vibration, also has sound. The Yoga Chudamani Upanishads states that the breath has a sound that is heard at a particular level of consciousness. According to the Upanishads, the sound of the breath is “So” during inhalation, and “Ham” during exhalation.
When you withdraw your senses from the external, you are then tuned into the internal sound and can hear the breath. By mentally chanting – So-ham, the mantra manifests as an audible sound in the inner ear. In Kundalini Yoga, we mentally chant Sat on the inhale, and Nam on the exhale which serves the same purpose.

Mind, Prana, and Breath

Basically we can look at the breath like the oil in a car, prana as the gasoline, and the mind as the engine. By understanding their relationship to one another you are better equipped to navigate your life to a higher elevation, and repair it when it breaks down. The yoga mat is just the starting point of your journey.

Source

5 Ways to deal with Sore Muscles

Yesterday was a fantastic Pilates session, but today my thighs are aching some.  Sometimes when you exercise you discover muscles you didn't know you had, but if the discomfort is a bit more than you can manage then there are simple and effective ways you can deal with it.  You can also do some form of light exercise the day after as this can increase blood flow and help with aches and pains.

5 Ways to Ease Sore Muscles

Foam rollers Similar to massage, foam rollers increase blood flow to your muscles through applied pressure—but without the hefty price tag, says Edelstein. And since you decide which muscles you work, you can make sure to focus on the areas that need the most TLC. 

Acetominophen Skip ibuprofen and other non-steroidal anti-inflammatory drugs. While they may make you feel better, they’ll also halt your body’s production of a group of lipid compounds called prostaglandins, which research shows help muscles heal. Acetaminophen (aka Tylenol) can help temporarily curb pain without preventing muscles from repairing themselves, says Edelstein. 
Stretching—after a warm up Limbering up relaxes and lengthens tight muscles, says Edelstein. But since stretching “cold” muscles can cause injury, she recommends waiting to stretch until after you’ve done a light warm-up. 

Heat therapy Warm temps can increase blood flow to sore muscles big time, says Edelstein. Soak in a hot bath, or if the pain is isolated, apply heat directly to the spot that’s giving you trouble. Many peel-and-stick heating pads can stay in place for hours and are thin enough to wear under clothing. 
Omega-3s Taking a fish-oil pill once a day reduces soreness and eases inflammation 48 hours after a strength-training workout, according to research published in the Clinical Journal of Sports Medicine. Omega-3s—which are also found naturally in foods such as salmon, spinach, and nuts—may help boost circulation to sore muscles while also reducing inflammation. 

Source

How to Warm Up before Exercising

I had a great session of Pilates today, but before we get into the serious parts we always do a warm up and this is the same for Yoga and for the metabolic exercise routine I do.  Warm up is really important as it helps to loosen the body and get you moving before you start.  Not warming up can mean you end up causing yourself harm. Injury from exercise is no fun and can take a long time for your body to recover.  So a few minutes warm up is nothing when you think of the long term pain and inconvenience of an injury.

Warm up properly before exercising to prevent injury and make your workouts more effective.

This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.

March on the spot – keep going for 3 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Heel digs – aim for 60 heel digs in 60 seconds

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Knee lifts – aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls – 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

Knee bends – 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat. 

Source

How to make your Skin Smoother

It is always nice to give your skin a bit of a pamper, but there are benefits to doing this that go beyond that feel good factor.  There is nothing better than a long soak in the bath and this is a brilliant time to give you and your skin some attention.  Exfoliating doesn't just have to apply to your face.  Your whole body will benefit from it.  I always make a point to use a pumice stone to rub away dead skin on my body.   It helps keep the skin healthy and smoother.  

While regular skin cleansing is clearly beneficial, exfoliating your face on a regular basis can improve the results of your skin care routine and help rejuvenate your skin. Whether you have dry, normal, oily or sensitive skin, exfoliation can bring new life to your complexion. 

1. Clear Acne & Breakouts

Exfoliation, helps to reduce the occurrence of acne and blackhead breakouts. Acne-prone skin sheds extra skin cells more than other skin types, but the cells do not fall away.
Instead, they stick to the skin, clogging pores and hair follicles. As this dead cell debris builds, the skin produces excess follicle oils—which leads to blackheads and blemishes. Think of regular exfoliation as “taking out the trash” and reducing the likelihood of clogged pores and acne. 

2. Improve Your Skins Texture

Exfoliating the tired, dead cells also speeds up the skin renewal process, allowing new healthy cells to take their place. This process turns your complexion from dull and dry to bright, vibrant, and smooth. In addition, regular exfoliation reduces fine lines and wrinkles and keeps your skin much softer!

3. Reduce Appearance of Large Pores

Along with dead cells, exfoliating also removes the dirt stuck deep inside your pores. Washing your skin alone will not accomplish this. When pores become clogged, they appear larger, which is the last thing we all want. By “decongesting” your pores through exfoliation, they will diminish in size and allow your skin a healthy polished glow.

4. Exfoliate Away All Signs of Aging

As you age, your skin becomes drier and less elastic, which can result in lines and wrinkles. You also may find your skin is more rough in texture than it used to be. This is because of the multiple layers of dead skin cells that accumulate of the years.

Exfoliating aids your skin to maintain its luster and shine as you age.

Exfoliation is also the perfect solution to lighten and brighten age and sun spots. Exfoliators containing renitoid compounds, such as Retinu, are effective and safe options to reduce the appearance of fine lines and wrinkles.

5. Better Absorption

Serum and moisturizers are better absorbed into skin that’s not blocked by layers of dead cells and dirt. Exfoliating allows your skin to be properly moisturized and stay healthy! This is also true for makeup and sunscreen. Regular exfoliating of your face will help your makeup go on smoother, more even, and will also allow your sunscreen to better protect your skin.

Source

How to Breathe during Exercise

I did a blog about Deep Breathing - in the sense that sometimes we need to breathe to become more present and to help deal with stress. It seems breathing is something people are interested in.  When I mentioned this to my husband he said it's really important in sports as well.  You need to breathe the right way when you exercise.  I hadn't even thought about that, but I guess it does matter as breathing the wrong way during exercise may well affect your performance.  So here are some helpful tips.

Running

Nailing the right running form, tempo, and strategy can be challenging enough, but a runner’s work doesn’t end there. Huffing and puffing your way around the track won’t get you to the finish line. In fact, studies show that improper breathing technique can impair speed and performance .
How to do it right: While there’s no golden rule, many runners find it most comfortable to take one breath for every two foot strikes, says Alison McConnell, a breathing expert and author of Breathe Strong Perform Better. This means taking two steps (one left, one right) while breathing in and two steps while breathing out—also known as the 2:2 rhythm . Because the diaphragm and surrounding organs are all subject to the forces of gravity, McConnell says, synchronizing the breath to running cadence will keep the organs from putting unnecessary pressure on the diaphragm, which can impede breathing (and make running more uncomfortable than it needs to be).
The nose vs. mouth debate: While there have been some studies comparing nasal and oral breathing during exercise, most have used small sample sizes with somewhat inconclusive results . “My advice is to breathe via the mouth during exercise, as this is the route of least resistance,” McConnell says. “Breathing through the nose during exercise just makes it needlessly hard.”
On the flip side, some experts say that nose breathing has its own benefits, including increased CO2 saturation in the blood, which creates a more calming effect, says Roy Sugarman, Ph.D., director of applied neuroscience for Athletes’ Performance and the U.S. Men’s National Soccer Team. Breathing in through the nose can also help warm the air entering the lungs (cold weather workouts, we’re looking at you!) and might minimize allergen intake, says professional triathlete and Ironwoman Terra Castro. Bottom line: Test the airways, and see what feels right for you and your lungs.

High-Intensity Sports

Prefer taking one for the team? When a 250-pound linebacker is headed your way (and running for the locker room is not an option), breathing easy isn’t exactly a piece of cake. High-intensity sports can literally take our breath away thanks to the demanding cardio component and the barrage of tackles, kicks, and hits.
How to do it right: “Breathing muscles are an integral part of the core stabilizing and postural control systems,” McConnell says. Intuitively, this means when anticipating a load or an impact, it’s best to take a deep breath and then brace the core. Not only will this make us more difficult to knock over (take that, LT), it will also help protect the spine, McConnell adds.
Go big or go home: While there isn’t one correct way to breathe on the playing field or while running, the breath should come from the diaphragm (the most efficient breathing muscle)—not the chest. “In general, the rib cage should expand in a 3D pattern, top to bottom, back to front, and to the sides,” says Anna Hartman, director of Performance Physical Therapy at Athletes’ Performance.
Why panting won’t pay off: Take a cue from Kobe, if you will. Breathing deeper, calmer, and more efficiently can also give athletes a psychological edge against their opponents, McConnell says. Showing no signs of fatigue will only help psyche out the other team.

Strength Training

Aerobic activity isn’t the only exercise that can benefit from good breathing form. Anyone who hits the weights regularly has probably heard exhaling on the exertion (or effort phase) of an exercise is the way to go. It’s sound logic: Contracting the respiratory muscles will help brace the load during heavier lifts while maintaining lumbar stability .
How to do it right: Using the bench press as an example, exhale slowly and continuously while pressing the bar, then inhale at the top of the lift or on the return. Just remember that once that barbell is pressed, the weight doesn’t vanish, McConnell explains, so be sure to keep the core engaged to protect the spine, similar to preparing for impact during contact sports.
When in doubt: Don’t forget to breathe out! Holding the breath increases pressure inside the chest (which is good for stability), but holding it too long can impede the return of blood to the heart and raise blood pressure (definitely not the goal here) .

Yoga

Time to finally unwind? Reaching savasana might be tough without using the breath as fuel. Luckily, there are two popular breathing methods (or pranayama) to help you chill out or power through.
How to do it right: For sama vritti, or “equal breathing,” match an equal-length inhale to an equal-length exhale. This fundamental style of breath is said to calm the nervous system, lower blood pressure, and reduce stress, says yoga instructor and Greatist Expert Rebecca Pacheco. To power through more rigorous types of yoga, such as ashtanga, vinyasa, and power yoga, many yogis rely on ujjayi breath, (a.k.a. “victorious breath”). Simply breathe in and out through the nose, maintaining a slight contraction in the back of the throat. If you sound a bit like Darth Vader, you’re doing it right, Pacheco insists.
What not to do: When it’s time for warrior IIIs, wheelbarrows, and other holy-crap-this-is-hard poses, it’s common to hold your breath. Take that as a sign of overexertion, Pacheco says. Instead, take a break to refocus, breathe, and then hop back into the pose whenever you’re ready.
Still short of breath? There is such a thing as strength training for the respiratory muscles, which has been shown to improve performance in endurance and high-intensity sports. There’s even an app for that (Breathe Strong), developed by McConnell to help athletes breathe stronger and more efficiently. Ditching the cigarettes, correcting bad posture, and keeping allergies and asthma in check are also key to better breathing. So whether it’s the first lap or the fourth quarter, go ahead and let the breath maximize your potential for success.

Source

Dealing with Sunburn

We have had some fantastic weather and it has been hot hot hot.  Despite warnings about the temperature there are still stories of people going outside without covering themselves adequately or using sun protection.  While it is really nice to enjoy the sun, we need to do it safely.  I know I burn easily and always wear a factor 50 sunscreen, but this does not prevent me from getting slightly burnt sometimes if I'm not careful.  Seeing pictures of skin blistered by the sun is shocking and it is something we should all avoid.  So be aware of the dangers of too much sun on your skin and keep yourself safe. 

Sunburn is skin damage caused by ultraviolet (UV) rays.
The skin becomes red, warm, sore and tender. It may start to flake and peel after a few days, and will usually fully heal within 7 days.

Sunburn is usually mild and short-lived, but it's important to try to avoid it because it can increase your risk of developing skin problems in later life, such as ageing (wrinkling) and skin cancer.
It can be easy to underestimate the strength of the sun when you're outside. The wind and getting wet, such as going in and out of the sea, may cool your skin, so you don't realise you're getting burnt.
You should always be aware of the risk of sunburn if you're outside in strong sunshine, and look out for your skin getting hot.

What to do if you're sunburnt

If you or your child has sunburn, you should get out of the sun as soon as possible – head indoors or into a shady area.
You can usually treat mild sunburn at home, although there are some circumstances where you should get medical advice.
The following advice may help relieve your symptoms until your skin heals:

• Cool the skin by having a cold bath or shower, sponging it with cold water, or holding a cold flannel to it.
• Use lotions containing aloe vera to soothe and moisturise your skin.
• Applying over-the-counter hydrocortisone cream for a few days may help reduce the inflammation.
• Drink plenty of fluids to cool you down and prevent dehydration.
• Take painkillers, such as ibuprofen or paracetamol, to relieve any pain (but don't give aspirin to children under 16).

Try to avoid all sunlight, including through windows, by covering up the affected areas of skin until it's fully healed.

When to get medical advice

Contact your GP, go to your nearest NHS walk-in centre if you feel unwell or you're concerned about your sunburn, particularly if you're burnt over a large area or have any of the more severe symptoms listed below.
You should also see your GP if a young child or baby has sunburn as their skin is particularly sensitive.
Signs of severe sunburn can include:

• blistering or swelling of the skin
• chills
• a high temperature (fever) of 38C (100.4F) or above
• dizziness, headaches and feeling sick – symptoms of heat exhaustion

Special burn cream and burn dressings may be needed for severe sunburn. These are available from your GP or nurse at your GP surgery. Treatment in hospital may occasionally be needed.

Who's at risk of sunburn?

Everyone who's exposed to UV light is at risk of getting sunburn, but some people are more vulnerable than others.
You should take extra care when out in the sun if you:

• have pale or white skin
• have freckles or red or fair hair
• tend to burn rather than tan
• have many moles
• have skin problems relating to a medical condition
• are only exposed to intense sun occasionally – for example, while on holiday
• are in a hot country where the sun is particularly intense
• have a family history of skin cancer  

Snow, sand, concrete and water can reflect the sun's rays on to your skin, and the sun is more intense at high altitudes. 

Dangers of UV rays

Sunburn and sun allergy are short-term risks of sun exposure.
Longer-term risks over decades include:

• rough and scaly pre-cancerous spots on the skin (solar keratosis)
• skin cancer – both melanoma and non-melanoma skin cancer
• damage to the eyes from UV rays
• premature ageing and wrinkling of the skin

Preventing sunburn

Protect your skin from strong sunlight by covering up with suitable clothing, finding shade, and applying sunscreen.
In the UK, the risk of getting sunburn is highest from March to October, particularly from 11am to 3pm, when the sun's rays are strongest.
You can also burn in cloudy and cool conditions, and from sunlight reflecting off snow.

Suitable clothing

When out in the sun for long periods, you should wear:

• a wide-brimmed hat that shades your face, neck and ears
• a long-sleeved top
• trousers or long skirts made from close-weave fabrics that don't allow sunlight through
• sunglasses with wraparound lenses or wide arms with the CE Mark and European Standard EN 1836:2005

Sunscreen

When buying sunscreen, make sure it's suitable for your skin and blocks both ultraviolet A (UVA) and ultraviolet B (UVB) radiation.
The sunscreen label should have:

• the letters "UVA" in a circular logo and at least 4-star UVA protection
• a sun protection factor (SPF) of at least 15 to protect against UVB

Most people don't apply enough sunscreen. Around 35ml (6-8 teaspoons) of sun lotion is needed to cover the body of an average-sized adult and achieve the stated SPF.
If sunscreen is applied too thinly, it provides less protection. If you're worried you might not be applying enough SPF15, you could use a stronger SPF30 sunscreen.
If you plan to be out in the sun long enough to risk burning, sunscreen needs to be applied twice:

• 30 minutes before going out
• just before you go out

Apply it to all areas of exposed skin, including your face, neck and ears. Also apply it to your head if you have thinning or no hair, but wearing a wide-brimmed hat is better.
The length of time it takes for skin to go red or burn varies from person to person. The Cancer
You need to use water-resistant sunscreen if you're exercising and sweating or in contact with water.
Apply sunscreen liberally, frequently and according to the manufacturer's instructions. This includes straight after you've been in water (even if it's "water-resistant") and after towel drying, sweating, or when it may have rubbed off.

Advice for babies and children

Babies younger than 6 months should be kept out of direct sunlight.
During warm, sunny weather in the UK, children of all ages should:  

• cover up with long-sleeved shirts and long trousers or skirts
• wear a wide-brimmed hat that covers the face, neck and ears
• wear sunglasses that protect against UVA and UVB rays 
• use sunscreen (at least SPF15) and reapply it regularly throughout the day 
• spend time in the shade, such as under a tree or umbrella, or in a sun tent (particularly during the middle of the day) 

Source