The Most Common Signs and Symptoms of Anxiety and Depression

You will agree with the fact that anxiety and depression are advancing day to day and new victims are born every while. 

In a more technical term, they refer to a disorder (particularly of the brain) wherein a person is characterized by relentless loss of interest or sadness, affecting both the personal and professional life.

Some statistics:

According to NIMH, anxiety disorders has affected 40 million adults (aged 18+) in the United States, hence becoming the most common mental illness there.

According to ADAA, anxiety disorders cost the US more than $42 billion a year.

Surprisingly, according to healthline.com, 80% of the individuals affected by depression do not receive any treatment!

With these statistics set as motivation to dive into the problem, we now see how to actually figure out that if you are suffering from anxiety and depression:

Some common signs to look for:

Signs and symptoms are based on various areas. Some of them are discussed below.

• Related to Behavior

The person gets irritated easily and wants to remain isolated.

He/she cries in excess at one time and at the other moment, they are aggressive and agitated. They tend to lose self-esteem.

• Related to Sleep

The person either sleeps too much or too less. They experience a tense and restless sleep. All this surely leads to insomnia

• Related to Mood

Signs based on mood are most commonly identified. The person experiences mood swings. 

They feel anxious, guilty, sad, aggressive etc. all just in a short span of time. They give up hopes easily because of loss of interest and pleasure in various activities.

• Related to Body

They are either excessively hungry or have a loss of appetite. 

They get tired easily of any work they do or at times push themselves for work unnecessarily.

• Related to Mind

They generally have a lack of concentration while doing work and give up easily. 

They are very slow while doing a task. Moreover, thoughts of suicide also arise.

• Other ones

They may experience either sudden weight gain or weight loss. 

They repeatedly go over their thoughts unnecessarily. The silence of someone may be another word for their pain!

You must ponder over these and try to figure out if someone is actually suffering from depression. 

You should not base your decision on one day experience with a person. These signs are developed over a period of time and not in a day.

In the next article on depression, we are going to see how to tackle this terrible problem.

Amazing Benefits of Jack Fruit

I would be pretty straight forward while presenting the benefits of Jack Fruit. 

Some of most stunning benefits include:

1. Fights wrinkles:

Dip jackfruit seed in some cold milk for a minute. Grind this well and apply gently on the wrinkles. 

This can reduce wrinkles in just about 6 weeks. Use regularly for best results.


2. Helps to get a glowing complexion:


You can consume jackfruit seeds directly to prevent constipation. 

This fibre rich fruit also detoxifies your system to add a glowing complexion.

3. Flawless skin:


Jackfruit seed can give you flawless skin. Soak some dry seed with milk and honey. 

Grind them into a fine paste and apply on your face. 

Let it dry, and then wash off to reveal flawless skin in just few minutes.

4. High in protein:


Jackfruit seeds contain a good amount of protein. This can be added to different dishes that you prepare. 

You can also replace lentils in your daily diet with jackfruit seeds!


5. Promotes hair growth:


Jackfruit seeds can aid in healthy blood circulation that is vital for good hair growth.

6. Vitamin A:


Jackfruit seeds contain vitamin A that is an essential vitamin for healthy hair and to prevent dryness and brittle hair.

7. Immunity:


Jackfruit is a great source of Vitamin C and antioxidants, which can strengthen your immune system. 

A strong immune system can protect the body from many common diseases such as cough, cold and flu.


8. Energy:


Jackfruit is loaded with carbohydrate and calorie. 

This is a rich source of simple sugar like fructose and sucrose that gives instant energy. 

The fruit contains zero cholesterol that makes it a safe and healthy food.


9. Prevents cancer:


Jackfruit has antioxidants, phytonutrients and flavonoid that provide protection from cancer. 

Antioxidants in jackfruit protect the body from free radicals. Free radicals are produced due to oxidative stress in the body. This damages the DNA of your cell and produces cancer cell. 

But, antioxidants can neutralize these free radicals to protect DNA from free radicals damage. 

Jackfruit also provides protection against colon, lung and oral cavity cancer.


10. Maintains blood pressure:

Jackfruit has potassium that maintains the sodium level in the body. 

Good level of potassium helps to maintain the fluid level to balance electrolyte. 

Hence, it is useful to reduce high blood pressure, stroke and heart attack.


11. Improves digestion:


Jackfruit is a rich source of dietary fiber that makes it a bulk laxative. 

This helps to improve digestion and prevents constipation.


12. Prevents colon cancer:


Jackfruit is high in dietary fats that cleanse the toxins from the colon. 

Hence, it reduces the toxin effects in the colon and gives protection from colon cancer.


Antioxidants in jackfruit protects from cancer, ageing and degenerative disease.


13. Improves eyesight:


Rich antioxidant content in jackfruit increases eye vision and provides protection against cataract and macular degeneration. 

Jackfruit also contains vitamin A that is a vital nutrient for eye health.


14. Skin health and ageing:


Many natural factors such as increase in age, menopause, and low nutrition cause the body to age. 

Pollution, UV radiation and smoke also promote ageing process at an early age. 

Antioxidants present in jackfruit can destroy the free radicals in the body to slow down the ageing process.


15. Asthma:


Jackfruit provides relief to people suffering from asthma. Asthma is a respiratory disorder affecting a number of people today.


16. Bone health:


Jackfruit contains calcium, which strengthens and promotes healthy bone. 

This can also prevent osteoporosis. Jackfruit also contains good level of potassium, which can decrease the loss of calcium through the kidney and increase bone density.

17. Anaemia:


Jackfruit comes loaded with Vitamin A, C, E, K, Niacin, Vitamin B6, Folate, Pantothenic acid, Copper, Manganese and Magnesium that are required for blood formation. 

This also increases your body’s capacity to absorb iron, thus preventing and curing anaemia.


18. Cold and infections:


Vitamin C supplements are known to prevent cold and infections. 

One cup of jackfruit can give your body a good amount of this antioxidant, strengthening your immune system.


19. Regulates blood sugar levels:


High blood sugar level can be caused due to manganese deficiency in the body. 

Jackfruit has a rich amount of this nutrient and thus helps regulate blood sugar levels in the body.


20. Prevents bone loss:


Jackfruit is rich in magnesium that helps build and strengthen your bones. 

People who consume potassium and magnesium rich food have higher bone density and stronger bones.


21. Keeps thyroid healthy:


Copper is vital for thyroid metabolism, especially for hormone production and absorption. 

Jackfruit is filled with this potent micro mineral and keeps your metabolism rate healthy.


22. Supports bowel regularity:

Jackfruit has high a fiber content that can give relief and prevention from constipation.


23. Helps prevent night blindness:


Jackfruit can be very good for your eyes. This ‘jack of all fruits’ contain a good amount of vitamin A and can prevent night blindness.


24. Lowers risk of heart disease:


Jackfruit is very heart-friendly. Vitamin B6 present in the fruit helps to reduce homocystein levels in your blood and keeps your heart hale and hearty!


25. Ulcers:


Jackfruit has strong anti-ulcerative properties that can cure ulcers and many other digestive system disorders.

That's all guys.....Catch you later....!!

Nutritional Requirements for Bodyweight Training

While outside your training, you require yourself to keep going and want to make your weight training a success. 

Off the training schedule, two key aspects play their important role and are deciding factors whether you are going to succeed or fail. These are nutrition and proper rest. 

Without these, odds are that your body would not meet your training goals.

So, you now know that nutrition is very important for weight training. 

The proper nutritional requirement, for good weight training results and maximise muscle gains, consists of mainly four key dimensions- fats, carbohydrates, proteins and fluids. 

The first three are also called macro-nutrients. We are going to discuss each of them.

Proteins: The Muscle Building Nutrient

Protein is a very crucial nutrient for your body. 

It is the one responsible for repairing and regenerating muscle tissues that were some how torn or damaged while weight training. 

It also makes up your bones, muscles, cartilage etc. It yields 4 calories of energy per gram. 

A person who involves in regular physical training must consume about 1.6 grams of protein per day per kilogram of bodyweight.

Some of the vital sources of proteins are:

Fat-free dairy products, eggs, chicken, fish, beans, nuts, seeds etc.

Carbohydrates: Primary Source of Energy

It is the next macro-nutrient. It is of two types: Simple (1 or 2 sugar molecules) and Complex (more than 2 sugar molecules). 

The breakdown of carbohydrates provides energy to the body tissues. 

It also yields 4 calories of energy per gram. If you are on a physical training schedule, then you must intake about 2.5 gram of carbohydrates per day per kilogram of your bodyweight.

Primary sources of carbohydrates include:

Vegetables, whole-grain foods, bread, potatoes, milk etc.

Note:

1. You should avoid consuming refined sugar as it can decrease body energy level and also increase hypertension.
2. Carbohydrates if not taken in appropriate quantities, can lead to the transformation of protein in carbohydrates which can hamper the muscle healing and be repairing.

Fats: Secondary Energy Source

These are the energy sources that are active if body’s carbohydrate level is low and hence, act as secondary energy sources. 

So, to prevent protein being converted to carbohydrates, your body should have 30% fats and not more than this as they can get stored in your body leading to excess fat deposits. 

It yields about 9 calories per gram. 

You should avoid consuming saturated fats i.e. the fats that generally remain solid at room temperature.

Some of the sources of fats are:

Fish, nuts, oil seeds etc.

Fluids:

Our body comprises of about 2/3^rd of water. It is essential for the growth of muscles. 

The above nutrients that you consume are transported to all other parts of your body by means of fluids. These also help in transportation of oxygen and removal of waste products from the body. 

You should have at least 8-10 glasses of water daily.

But try to avoid carbonated drinks, tea and coffee in the name of fluids. 

They can do more harm than good. Carbonated drinks contain simple sugars. 

Tea and coffee may make you dehydrated rather than be adding significant water to your body.

Therefore, you must have a well-balanced diet that contains all the above nutrients in appropriate quantity.

That's all.....Catch you later.....!!

Revealed: The 7 Common Sex Myths that All Should Know

We live in the age where information is easily accessible to all of us. 

Unfortunately, we are prone to the wrong information as well especially if it deals with SEX. 

This is one of the topics that many people don’t like to discuss in public and hence, may depend on cheap and out-dated sources, half-knowledged friends, luring websites etc. 

This may lead them to believe in some myths about sex and then would end up living with the wrong beliefs.

Here are revealed some of the common myths for you:

Myth #1: Pregnancy can be prevented by douching after having sex

Reality:

For those of you who don’t know what douching is; it refers to washing the vagina by using vinegar mixed with water or some other products made for douching in order to make the area fresh and clean. Instead, it may lead to the opposite effect. 

Vagina consists of both good and bad bacteria but douching can not only kill good bacteria and can also help in breeding the bad bacteria! 

It can NEVER ever prevent pregnancy. However, it can certainly do one thing - add infection in vagina! So, make sure you don’t even try it.

Myth #2: If you are once cured for STDs, you will never acquire them

Reality:

You can be treated for STDs that are acquired by bacteria. But that doesn’t mean that you cannot acquire them again. 

You have the same possibility to acquire it as any other normal person. 

So, after you are cured, you should get your partner also checked for it. 

Rather you should get yourself checked regularly if you have unprotected sex or have it with any new partner.

Myth #3: Condoms take out the fun from sex and are irritating

Reality:

It’s exactly the opposite but only if you know what is the right size of a condom for you and how to wear it properly. 

A study has found that 68% of the men fail to use the right size and shape the of the condom. 

If used in the correct way, they can make you feel ecstasy!

Myth #4: The only thing a woman wants in the bed is the man who can bring her to orgasm

Reality:

No, it’s not the only thing. What they crave more for is that they are more desired by the man. 

They want to see that the man getting turned on by of her beauty. 

They want to love more than sex.

Myth #5: Sex is better and more satisfying when you are young

Reality:

Although the energy may not remain the same but the satisfaction may actually rise up. 

The older ones are reported to have one of the most satisfying sex of their lives. 

This is because mostly at this stage, they lay more emphasis on the emotional, mental and spiritual level rather than quick orgasms! 

Hence, there is absolutely no need to be jealous of the young ones.

Myth #6: You can’t get pregnant if you have intercourse in water

Reality:

There is absolutely no relation between getting pregnant and having sex in water. 

Water is no one to stop sperms from getting into the vagina and then fusing with the ova to produce a new life. 

It offers 0% protection against pregnancy.

Myth #7: Men MUST ejaculate to experience sexual pleasure

Reality:

Ha ha! Ha ha! 

Sexual pleasure has more to do with the mental state rather than the physical. 

If it were physical then there would have been different experiences with circumcised and uncircumcised cock! 

So, sexual drives don’t depend on the physical state rather it is a mental phenomenon. 

Hence, you can derive pleasure even without ejaculating.

Keep your mind open. Don't believe in myths and also don't let others believe in them also.

That's all.....Catch you guys later....!!

Simple Meditation Techniques

Meditation seems to be more popular than ever. This is great news, as meditation does so much for the body, mind, and spirit. 

It can help to reduce stress in the body. It assists the mind in feeling peaceful and less attached to the outcome of things. 

It lifts our spirits and makes us feel connected to the larger world.

But there are so many different meditation techniques, how do you know which one to try? 

Or how would you know whether you are practicing the best method for you without trying them all?

Here are some of the main techniques you'll find to help you discover which one is right for you:

1. Breathing

Simply following the breath is an easy way to start your practice before moving on to other more in-depth practices. Because the breath has such an impact on our whole being, focusing on breathing brings about a restful and calm nature. 

Focus on the simple action of breathing in and out. When you notice that you have a thought, return to thinking about your breath and following it in and out of your body.

2. Gazing

When following this method, we are using our sense of sight to silence the mind. 

Gazing at a still candle flame in the dark, for instance, helps the mind become very focused. That is a good way to start this type of meditation.

3. Visualization

This method involves going within, with our eyes closed, and seeing some object such as our chakras or our heart and holding that image as an object of meditation. 

If you find that your thoughts are drifting from that image, reimagine it and focus on it again.

4. Chanting mantra

People who follow transcendental meditation or chant a mantra are following this path. 

This is where a mantra or sequence of mantras are repeated (silently) to get the mind to become calm and centered. Find a mantra that you connect with, and repeat it over and over in your head.

5. Focusing

When we are focusing on something like the third eye in between the eyebrows, we bring awareness to a very powerful center. This focusing brings stillness to our whole being.

6. Using mala beads

Using mala beads brings an extra layer of activity for the very busy mind. As you are doing your chanting or gazing, you touch or count the mala beads helps to keep the mind super-focused on the task at hand, and keep track of your affirmations.

7. Using an image

When using an image to stare at, we are evoking the power and strength of what that image represents, while you focus it on it as you meditate. 

If you use the image of a guru, religious figure, or master, whatever energy they have will be with you. This practice is good for people who already have a spiritual practice and follow a certain path.

One thing you need to first understand before you get started: Methods vary because people vary in their attitudes, character, and nature. 

So when coming to pick the right method of meditation, you will have to fit the meditation into your nature, and not try to fit your character into a certain technique. 

When you fit your natural nature into the right meditation method you will feel a certain ease and comfort in your practice.

9 Proven Health Benefits of Almonds

As Usual I would be pretty straight forward yet detailed while discussing the benefits of almonds with you.

1. Help Prevent Heart Disease and Heart Attacks

Two of the star chemical compounds of almonds nutrition are healthy mono-unsaturated fatty acids (abbreviated as MUFAs, the same kind of beneficial fat found in olive oil) and antioxidants that support heart health and prevent factors of cardiovascular disease. 

Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation. 

Almonds nutrition also holds key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium. 

Studies show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. 

Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup. 

Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity — three of the biggest risk factors associated with heart attacks and stroke.

 2. Support Healthy Brain Function

Almonds are often considered one of the best brain foods. 

Almonds nutrition is somewhat unique in that almonds contain riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline. 

This is one reason why adults, especially the elderly, are encouraged to eat nuts several times per week — since they are associated with a reduction in the risk for inflammation that can cause brain disorders including dementia and Alzheimer’s disease.

 3. Maintain Skin Health


Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. 

Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin — compounds that fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure. 

Almonds’ healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.

 4. Help Control Blood Sugar Levels and Prevent Diabetes

Almonds’ rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream. 

In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.

5. Help With Weight Loss and Prevent Overeating

Healthy fats and dietary fiber aid in weight loss because they help you feel full, which curbs overeating and unhealthy snacking. 

Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. 

Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings.

Studies, such as the Nurses’ Health Study, even show that almonds support a healthy metabolism. 

Also, people who frequently eat almonds and other nuts retain healthier body weights and lower rates of obesity over time compared to those who avoid nuts. 

Other studies show that when dieters eat almonds daily, they are less likely to over consume carbohydrates and more likely to reach and maintain a healthier body weight. 

For example, one 2003 article published in the International Journal of Obesity found that when women consumed almonds over a six-month period, compared to other women who didn’t eat almonds, they experienced greater reductions in weight/BMI, waist circumference, fat mass and systolic blood pressure.

6. Increase Nutrient Absorption

The body needs adequate amounts of fat in the diet in order to properly absorb “fat-soluble” nutrients, like vitamin A  and D. 

Almonds are also considered one of the only nuts that help alkalize the digestive tract, reducing acid buildup and balancing the body’s pH. 

A healthy pH level is crucial for proper digestion, immunity and disease prevention. 

Additionally, the nutrients present in almonds may help regulate digestive enzymes that are involved in nutrient extraction, cholesterol synthesis and bile acid production.

7. Increase Digestive Health

In addition to healthy fats and alkaline-forming molecules, almonds (especially the skin of almonds) contain probiotic components that help with digestion, detoxification and healthy bacterial growth within the gut flora — a key to actually utilizing nutrients from food and preventing nutrient deficiencies.

Studies suggest that almonds and almond skins may lead to an improvement in the “intestinal microbiota profile,” meaning the intestine’s bacterial activities improve and promote numerous health benefits due to the presence of prebiotic properties, the precursors for probiotics.

A 2014 study by the Institute of Food Science & Technology in China found that when women ate a daily dose of 56 grams of almonds over an eight-week period, significant increases in the populations of healthy bacteria called Bifidobacterium and Lactobacillus were observed.

 8. Can Help Fight Cancer and Inflammation

Almonds contain gamma-tocopherol, a type of vitamin E that acts as a powerful antioxidant, fighting free radical damage and oxidative stress that are linked to cancer. 

Many studies find a link between nut consumption and cancer prevention, including a reduced risk for colon, prostate and breast cancers. 

 9. Help Maintain Dental and Bone Health

Almonds are a good source of trace minerals, including magnesium and phosphorus, which is a crucial nutrient for building and maintaining strong teeth and bones. 

Almonds nutrition benefits include the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures and fight osteoporosis.

That's all....Catch you guys later.....!!

Bodyweight Exercises: Scaling the Body

Yes! You guessed it right. We are referring to the exercises that are performed without any external source of resistance except our own bodyweight.

The following are some of the advantages of bodyweight exercises:

1. Nearly no equipment is required.
2. Exercises for virtually all muscles are available.
3. Strength, cardio fitness and flexibility all come at one place.
4. Can be performed anywhere whether you are at a hotel, your home or your office.
5. Regular implementation guarantees results.

Below are some of the popular and easy exercises listed based on different body parts:

• Abdomen

1. Crunches can be performed to strengthen your abdomen muscles. It should be performed about 3 times a week and the sets can be decided based upon your capacity.
2. Sit ups can also be performed. It should also be performed about 3 times a week.

• Back

1. Pull ups are quite useful if you are targeting your back and also want to build up bicep strength. You should keep your body and head straight. There are various variations of pull ups and you may try out.
2. Lying back presses should be performed about 2 times a week.
3. Hyperextensions are pretty good for your back and also benefit your hamstrings. The frequency of these should be 1-3 times a week.

• Biceps

1. Chin ups and pull ups are the leading exercises that can quench this requirement of strengthening your biceps. These are also helpful for your back and shoulders. These should be performed about 3 times a week.

• Triceps

1. Bench dips are certainly important in this category. These are useful for increasing size of your triceps and also providing strength to it. Various variations may be tried with it. The frequencies of these also remain same as in the case of exercises for biceps. Actually, you should be performing exercises for biceps and triceps one after the other with proper resting intervals.
2. Push-ups (hand close) target your triceps and chest simultaneously. These should be performed even more regularly i.e. about 4-5 a week.

• Chest

1. Dips, push-ups and declined push ups would be helpful for this job. These help in strengthening your chest and shoulders. Doing these exercises for 2-3 times a week is nice.

And the list can go on depending upon the body part and intensity. 

A common question may be raised that how should I find time to do these exercises. 

The answer is again simple, as we said before also, too busy is an excuse; what we define are priorities. 

And doing all the exercises at one go is not a compulsion. You can do a particular muscle a day and then the other on next day and so on. 

That’s why these are mentioned 2-3 days a week. Besides this, a common mistake is that you should not push yourself too aggressively to perform all the exercises. Proper rest in between is also a must. 

Your actual strength and body develop while you rest! 

You must take a day off for proper body rest. It can be any day of your choice. 

Be it Sunday, Monday or any other day. 

But fix it and follow the schedule as a ritual and wait for the miracle to happen!

That's all....Catch you guys later....!!

The Easy and Simple Yoga Breathing Exercise

What is pranayama (yogic breathing)?

Your body is like the wick of a candle and the mind is like the glow all around it. ‘Prana’ is the vital energy needed by our physical and subtle layers, without which the body would perish. It is the prana or life force in us that nourishes the mind and keeps the body alive. 

‘Prana’ refers to the universal life force and ‘Ayama’ means to regulate or lengthen. Pranayama means working in the dimension of prana.

Understanding prana

The prana creates an aura around the body. It flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. 

The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. If the prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic. 

However, due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. 

As a result, one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities. 

Every problem first generates in the subtle and then surfaces on the physical level. 

Sickness shows up in your prana (Pranic Body) much before you get sick physically.


Benefits of regular practice of pranayama

• Increases and enhances the quantity and quality of prana

• Clears blocked nadis and chakras.Clears the whole energy around you, expands your aura and heightens the spirit

• Makes one energetic, enthusiastic and positive

• Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong. It brings clarity to the mind and good health to the body

4 Types of pranayama and their application


The ancient sages of India realized some breathing techniques which are simple to practice and brought great relaxation to the body and mind. 

These breathing techniques can be practiced with ease and at any time of the day on an empty stomach:

• Is your mind buzzing with activity? Can't stop thinking about what someone said about you? Find a quiet corner and try the Bhramari pranayama (Bee breath) to apply brakes in the buzzing mind. This breathing technique is a boon for those with hypertension. 

• Among the breathing techniques, Kapal Bhati pranayama (Skull Shining breathing technique) is considered the most important and effective for detoxifying the body and clearing the energy channels.

• Low energy levels? Three rounds of Bhastrika pranayama (Bellow breath) will get your energy levels soaring!

• Can't concentrate on the task at hand? Try nine rounds of Nadi Shodhan pranayama (Alternate nostril breathing technique) followed by a short 10-minute meditation. Nadi Shodhan pranayama calms and centers the mind by bringing into harmony the left and right hemispheres of the brain which correlates to the logical and emotional sides of our personality.

Note: Since the pranayamas deal with the subtle life force, it is important to practice them as taught in your yoga classes. Experimenting with these techniques is not advisable.

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