Dikshi Gupta

How Physical Fitness Can Boost Your Overall Health

January 16, 2022 by Dikshi Gupta

You cannot ignore the pool of benefits physical fitness and exercise hold. We have heard this many times before that regular exercise is good for you. Every person benefits from physical fitness regardless of gender, age, or physical ability.

Physical activity and exercise can offer short-term and long-term health benefits. It holds power to improve your health, boost your energy levels, and lower the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease.

However, sticking to your regular fitness regime is not always a piece of cake with an always-moving American lifestyle. Physical fitness is essential not only for your physical health but also for your overall well-being. Let us look into the benefits of doing physical activities.

Importance of physical activity

Being physically active and fit has been shown to have many health benefits, both physically and mentally. There are many types of physical activity, such as running, jogging, swimming, walking, and dancing.

Helps control weight

It is a very well-known fact that diet and exercise play a vital role in maintaining proper body weight, helping in losing excess fat, or even maintaining successful weight loss. Physical activity and training allow you your burn more calories. The more extreme the activity, the more calories you burn, and burning calories will enable you to shed that extra weight and maintain a healthy lifestyle.

Working out at the gym is excellent, but not everyone has the time to do it. Although, there is no need to get upset if you can’t find time to exercise every day. There are many different ways to exercise without spending loads of time at the gym. To reap the benefits of physical fitness exercises, try to get more active throughout your day. Take the stairs instead of the elevator, or walk a few blocks instead of Uber.

Physical fitness for balanced weight — Physical Fitness For Balanced Weight

Exercise can help you quit smoking.

We all know smoking is no joke. The consequences and adverse effects can invite loads of severe diseases, including cancer! Many studies have shown that regular exercise and fitness can help you tremendously quit smoking. Physical fitness reduces nicotine cravings and helps you tackle the withdrawal symptoms of smoking.

Exercising enables you to Channel your energy and concentration away from the problem and even makes the process a little easier.

Exercise improves mood

People suffering from anxiety, stress, and even depression can benefit greatly from physical fitness activities. Physical exercises have been shown to elevate mood and emotions. Physical training prompts different chemicals in the brain that leave you feeling happier, calmer, and less anxious.

When you work out or do any exercise, the brain releases hormones called “serotonin” and “norepinephrine.” These hormones are directly associated with promoting happiness and regulating mood. These hormones also help in controlling stress and keep your anxiety in check.

Exercise makes muscles and bones stronger.

As people age, their bodies are more prone to lose muscle mass and make basic body functions harder. This leads to an increased risk of injury. Practicing regular physical activity is vital to reduce muscle loss and maintain strength as you age. Regular physical activity enhances muscle strength and increases your capability to do other physical activities.

Regular exercise can also help children and teenagers build strong bones. Activities like weightlifting can facilitate muscle building if combined with adequate protein intake. Furthermore, doing aerobic, calisthenics, and basic workouts at a moderate to intense level can even slow down the loss of bone density that comes with age.

physical fitness for stronger bones — Stronger Bones and Muscles

Exercise increases stamina

Exercising and physical fitness activities are known to strengthen your stamina. Exercise can be a huge energy booster for many people, including people suffering from various medical conditions. Physical fitness benefits the individual’s overall health by elevating stamina and endurance. Exercising allows more intake of oxygen and nutrients to your tissues. This helps your cardiovascular system work more efficiently and make your heart and lung healthier and more efficient.

A study concluded that six weeks of regular exercise helped lower feelings of exhaustion and tiredness for a group of 36 people who had reported ongoing fatigue.

Exercise improves ADHD

Physical fitness boosts dopamine, norepinephrine, and serotonin levels in your brain. These hormones positively impact our focus and attention, thus making exercising a great way to reduce the symptoms of ADHD. Exercising improves concentration and focuses in an individual, directly improving the ADHD in concerned patients.

Exercise improves sleep.

When you’re tired, you sleep better. This is why exercising and physical fitness activities improve sleep quality and provide proper sleep cycles. Physical activities often deplete you of energy and facilitate the need for rest and restore your energy levels. Furthermore, the increased body temperature during physical exercise is also a reason for better sleep quality.

Exercise helps in chronic pain.

Previously, the traditional method of dealing with chronic pain was to rest and be inactive as much as possible. However, many recent studies are now indicating otherwise. It is now believed that exercising and performing physical activities to a certain degree can help treat chronic pain.

Exercise makes your sex life better.

Do you also feel too tired or insecure about your body to enjoy physical intimacy? Well, you are not alone. Many people tend to get lethargic and unenthusiastic towards sexual encounters because of fatigue and tiredness. Regular physical activity can increase your energy levels and elevate your confidence with an excellent physical appearance, which can boost your sex life.

Exercise can increase your longevity.

There are many benefits of being physically fit, and longevity is one. Many studies show that regular exercise can reduce the risk of early death from leading causes like heart disease and cancer. By reducing the chances of cardiovascular and other diseases, physical fitness can be a driving force for a long and healthy life.

Final thoughts

Physical fitness and regular physical activity are vital factors for your overall health. Whether physical or psychological, regular exercising can work wonders for your mind and body. You can learn more about physical fitness and exercises with our Joyscore app. Join now to explore and unravel the secrets of fitness and healthy living.

5 Remarkable Importance Of Correct Breathing: Different Breathing Techniques

January 9, 2022 by Dikshi Gupta

It is quite astonishing to know that something as simple as breathing is one of the key elements that keeps us alive and well. It is an involuntary exercise that we do subconsciously and is one of the most basic functions of the human body. However, this basic function is a gigantic regulator of our mental and physical health.

There are much more benefits of proper breathing than we realize. Although many people do not know that while it is a subconscious practice that we do roughly 17,000 to 30,000 times a day, we might not be doing it right.

There are different kinds of proper breathing techniques known to increase fitness and well-being. Breathing techniques are an excellent option for people who can not practice vigorous exercising daily. Jump into the bandwagon to find more about deep breathing exercises and their benefits to the human body.

The process behind breathing

Before we guide you to correct breathing techniques, you first need to understand how the process of breathing works. When you inhale air or “Breathe,” the diaphragm in your body shrinks and moves downwards. This, in turn, gives the lungs extra room to expand and store oxidized air into its air sacs.

Then, The oxygen gets transferred into the bloodstream, and the air sacs store carbon-di-oxide from the bloodstream simultaneously. And then, the unwanted carbon-di-oxide gets expelled from the body as you exhale.

Different breathing techniques

Correct breathing increases oxygen levels in your blood, improving your digestion and keeping the stomach healthy. These exercises also help strengthen your abdominal muscles and provide higher energy levels. Here are some breathing exercises that can help you achieve a healthy and fit lifestyle.

1. Deep breathing

Deep breathing is a basic pranayama exercise that helps you stay healthy for various reasons. Deep breathing is known to increase oxygen levels in the body exponentially and helps keep the stress levels low. It helps prevent shortness of breath and allows more intake of fresh air.

Sit comfortably with your legs crossed and back supported.
Take a deep breath through your nose and allow your chest to expand.
Hold your breath for a few seconds.
Slowly breathe out through your nose.

2. Diaphragm breathing

More often than not, many people breathe with the top of their chest. However, according to many professionals and fitness professionals, using your diaphragm for breathing will give you the most results. Especially while working out, practicing correct breathing techniques like diaphragm breathing can boost your energy levels and workout performance.

Lie on your back comfortably with your knees bent and put your head on a pillow (you can also put a pillow under your knees).
Place one hand on your chest and another on your stomach, allowing you to sense your diaphragm move as you breathe.
Breathe in through your nose slowly and feel your hand pressing into your stomach while keeping the other hand perfectly still.
Exhale through your mouth while tightening your stomach muscles, keeping your upper hand perfectly still.

3. Blowing out candles

Blowing out candles is another proper breathing exercise and is also one of the most popular breathing techniques. This exercise is a great way to keep your stomach in shape and your belly toned. It is a great technique that moves your abs from a neutral position to a concave position. The steps to practice this breathing technique are simple.

Take a deep breath through your nose.
Breathe out forcefully as if you are blowing out candles.

Benefits of proper breathing

1. Reduced stress and anxiety

How you breathe is directly correlated with how you feel, your emotions, and stress levels. The connection between mind and body is still a mystery and still baffles medical experts to this day.

However, with many scientific studies, we now know that correct breathing techniques can lead to a calm mind and even uplift your emotions. This is why the essential thing to do while having anxiety or stress is to “take a deep breath.”

2. Good posture

It seems far-fetched but, correct breathing also helps facilitate a good posture. When we breathe with our chest instead of our abdomen, the neck and shoulder muscles are the ones that are doing most of the work, resulting in bad posture. Not to mention today’s hectic lifestyle, making the situation worse. Deep breathing exercises require us to sit in a comfortable upright position. And, continuous practice of these exercises can help in better posture.

3. Better physical health and performance

Correct breathing is a turning factor in sports and athletics. Whether running, boxing, or football, every sport requires exceptional stamina, endurance, health. Proper deep breathing allows the body to inhale more air at a time and enhances the oxygen percentage in the body. It allows the muscles to have an abundance of oxygen and perform much better.

4. Better sleep

As we know, correct breathing regulates optimal bodily functions, reduces stress, and helps in maintaining the heartbeat. All of these factors lead to a better and improved sleep cycle. Stress and blood pressure problems are some of the major reasons for diseases like insomnia. Proper breathing calms the mind and releases tension which improves your sleep.

4. Improves cognitive skills

A study found out that mindful breathing enables the brain to release more endorphins, creating a sense of calm and natural well-being. This, in turn, enhances the cognitive capabilities of the individual and improves concentration and focus. It allows the brain to grasp new concepts quickly and makes learning easy.

Every organ in our bodies relies on oxygen. From digestion to neural functions, every process needs the exchange of oxygen and carbon-di-oxide to function properly. Correct breathing can allow a greater sense of mental clarity, help you sleep better, facilitate digestion, enhance your immune system, and reduce anxiety levels.

You can learn more about breathing and practice from a pool of breathing techniques with our Joyscore app. Download the app to have your guide for your meditation and fitness goals.

10 Ways To Make Easy And Effective New Years Resolutions

January 2, 2022 by Dikshi Gupta

The new year marks a new beginning, a new chapter, and a chance to hit reset for many people. Because of this, is why new years resolutions are so popular. People make all kinds of commitments and set different goals that they wish to achieve before the year ends.

Maybe you plan to quit smoking this new year, exercise more, lose weight, try not to overthink, or much more. And perhaps these resolutions sound a lot similar to the ones you made a year ago! Don’t feel bad. You are not the only one who fails to keep up with their new year’s resolutions.

Almost half of the people failed to fulfill their resolution each year. However, you have to have a statistic this year. We are here to guide you and help you create new year’s resolutions that are easy to keep.

How to make effective new years resolutions

Achieving your new year goals might be challenging, but making easy and effective new year resolutions is not a piece of cake either. Although, with some simple tips and tricks, you can also create your own easy happy new year resolutions. Here is the list below.

Make your resolution specific.

The New Year’s resolution that you want to achieve should be realistic and attainable. Your goal should be apparent and precise to make the process easy. For instance, committing “I will lose weight” is not going to cut it; you have to decide how much weight you want to lose and what will be your goal weight at the end of the year.

Giving yourself more specific goals makes you more determined and dedicated to achieving them.

Make sensible goals

It is important not to set some over-the-top goal for yourself that you might not achieve. Be realistic, know your capabilities, and push them to achieve your goals sensibly. To get started, you can start with small achievable goals and raise the bar gradually to complete your new year goals.

Begin with one

It might not be an intelligent choice to pressure yourself with bucket loads of different new year’s resolutions. When we set our new year’s resolutions, we often get too excited and become overly ambitious for achieving our goals. As a result, we make more goals than we can handle, leaving us tired, exhausted, and often leading to abandoning them altogether.

This makes new year’s resolutions hard and tiring. Instead of setting a mountain of challenges for yourself, try to start with just one. It’s wise to focus on one problem at a time. It allows you to be more focused and dedicated towards the goal, and you put all your attention into achieving it.

Make the resolution public

If you want to be sure that you follow through with your new year’s resolutions, you can make your new year’s resolutions public. Social pressure is a great catalyst and can positively enforce you to achieve your goals. You can tell someone in your circle that you trust, maybe a friend or family member. You can tell them about your plans and ask them to check in with you and help you make sure you’re following through with your new year goals.

Announcing your goals to people will attract more eyeballs to you, ultimately increasing the pressure to stand by your word and follow through on your plans.

Create trackable goals.

Just like making specific goals, it is also vital to set new year’s resolutions that can be measurable in terms of numbers. Creating vague goals makes it much harder to track your progress and see if you are making progress or not. For example, instead of saying “I will get fit,” you make your goal as “ I will go to the gym at least four times a week.” This will make your plan trackable and measurable.

Break your resolution into smaller goals

It is always beneficial to break down your tasks into smaller ones to achieve efficiency. Many times, setting an enormous milestone can be a bit overwhelming. However, breaking your target into micro-goals can turn a massive endeavor into smaller and achievable targets.

Achieving small goals can boost your confidence, and you might have more zeal and more energy to tackle the upcoming challenges. Furthermore, breaking down your resolutions into smaller goals makes them a little easier to achieve.

Set a proper timeline

It is essential to set a sensible timeframe for your goal. It should be realistic and achievable. The timeline of any resolution is directly dependent upon the type of goal you wish to achieve. It might take weeks, months, or even years to successfully complete your plans. So, the goal’s timeline should be compatible with the goal itself.

Do regular check-ins

Apart from tracking your progress, you also have to perform regular check-ins with yourself to stay motivated and to be on track. Check-ins can be a weekly or monthly thing where you reevaluate your performance and analyze whether what you have been doing is giving results or not. You can also use mobile applications like Joyscore to help you achieve your new year’s resolutions.

Write your goals down.

Narrating your resolutions in your brain is not the way to go. People often forget about their goals as they are not manifested into existence. Writing down your goals is a great way to stimulate your brain and push your body to achieve them.

Expect failures

Following through with your goals does not mean that you will magically achieve them without setbacks. Sometimes, even after working with complete dedication and commitment, people are still bound to experience failures and setbacks. These falls make them less enthusiastic and eventually make them give up. Hence, expecting some setbacks prevents you from demotivation and prepares you to deal with the situation positively.

The crux of the article

Completing a new year’s resolution is still a dream for many. Whether your resolution is simple or requires a year-long commitment, every goal needs to be planned and carried out smartly. We hope that these tips help you manifest your easy and effective new year resolutions. You can also use our Joyscore app for your fitness goals and make your new year’s resolutions successful.

5 Types Of Meditations And Steps To Practice Them

December 26, 2021 by Dikshi Gupta

Do you frequently feel overwrought, burned out, or just flat-out tired for most of your day? Or, you might often be experiencing a burden you just can’t shake off? These problems associated with stress and anxiety are becoming so common that we always know 2 or 3 people suffering from them, if not ourselves.

To fight this rapidly spreading demon, meditation is the ultimate weapon. What was considered a hoax just a few decades back is now one of the fastest-growing methods for staying mindful and mentally healthy. New studies unravel new secrets and benefits about this ancient practice every day. So, let’s jump in and dive into the world of meditation.

This article will unfold what meditation is, the different types of meditation, and how you can practice them for a peaceful and mindful lifestyle.

What is meditation?

Meditation is a technique used for thousands of years by ancient gurus, healers, and medical professionals to develop an awareness and consciousness of the present moment. According to old beliefs, it is also used to achieve spiritual enlightenment and connect to the divine.

Despite these claims, meditation refers to focusing on the mind and developing consciousness to help achieve clarity and peace. It is the practice of thinking deeply or focusing on the inside for a while. It can be done in a quiet environment or with the help of chanting mantras for several reasons.

According to a study by Harvard University, meditation offers numerous physiological benefits to the human body by rebuilding the brain’s gray matter, which is responsible for thinking, perceiving, and cognitive functions. Furthermore, meditation can be an excellent method for staying healthy physically and mentally.

Types of meditation techniques

Many experienced meditators agree that daily meditation can offer numerous mental and physical health benefits. However, they probably won’t agree on the best type of meditation technique.

The reason is that everyone has different requirements. One technique might work better for one and not for the other. Not to mention that there are hundreds of meditation techniques originating from various traditions, spiritual backgrounds, and religions.

There is no certified technique that will work for everybody. Instead, our individual preference allows us to choose the best meditation type for ourselves. Here is a list of different types of meditation practices to get you started.

1. Guided meditation

Also known as Visualization, it is a method of meditation that has gotten widely popular over the last few years. Guided meditation is a beautiful way to calm and relax the body. It is a method of meditation in which you imagine situations and environments which you find soothing.

In guided meditation, a guide or teacher is generally responsible for helping the meditator in a successful session.

Steps to follow

The main thing in guided meditation is to find a teacher you connect well with. However, you can also take the help of apps that offer guided meditation sessions, such as Joyscore.

2. Mindfulness meditation

Mindfulness or present moment meditation teaches us to shift our focus from thinking to sensing. This meditation technique emerged from Buddhist teachings and has been a popular form of meditation in the West.

It is a process of being fully present with your thoughts. Being mindful means being aware of our surroundings, what we’re doing, and not being overly reactive to what’s happening around us.

Steps to follow

Start by sitting in a comfortable position.
Focus on inhaling and exhaling air through your nose.
At some point in time, you will get distracted with your thoughts. Don’t chase them. Acknowledge your thoughts and come back to focusing your breath.
Try to make it an everyday hobby to see significant results.

3. Metta Meditation

Metta meditation focuses on strengthening feelings of compassion, empathy, and acceptance toward others and even ourselves. Also known as Loving-Kindness meditation, this meditation technique stems from Theravada Buddhism. Metta meditation is the practice of directing good wishes and good vibes toward others.

Steps to follow

Sit in a comfortable position with a quiet surrounding.
Close your eyes, bring your awareness to your chest and the heart as you breathe in.
Direct thoughts and feelings towards gratitude and love for others and yourself.
Keep directing love and kindness towards others regularly, even for someone you don’t like.

4. Chakra meditation

The term chakra refers to “wheel” or a “disk” in the ancient language of Sanskrit. In chakra meditation, the word Chakra is a wheel of energy or “aura.” According to ancient scriptures, the human body contains seven chakras that you must unlock for mental, physical, and spiritual well-being.

Chakra meditation focuses on aligning and opening the chakras of your body. Each chakra has a special sound or “mantra” attached to it.

Different Types of Meditation — Chakra Meditation

Steps to follow

Find a comfortable position with your legs crossed.
Start by breathing slowly and evenly.
Concentrate on the first chakra by focusing on its bodily location and repeating the mantra associated with it.
Work your way up to the last chakra known as the crown chakra.

5. Vipassana meditation

Vipassana meditation is one of the oldest existing Buddhist meditation practices today. It is also known as Insight Meditation and comes from the Satipatthana Sutta, a discourse attributed to the Buddha himself. This meditation technique involves sitting in a quiet surroundings, focusing on the breath, and noticing any physical or mental sensations that surface.

Steps to follow

Sit on a cushion with your back erected, legs crossed, and straight spine.
Focus on your breathing through your nose or rising and falling of your stomach.
Let your mind wander for a while and come back to focusing on your breath.
Continue this practice daily to see significant benefits.

Conclusion

There are hundreds of different types of meditation to start a simple meditation practice. Although, meditation doesn’t have to be a head-scratching task. It can be a simple task such as deep breathing or taking a peaceful walk. In the end, Whichever meditation style you choose, it is crucial to do it regularly and make it a habit to see the best results.

If you need a virtual guide to meditation, download Joyscore for an easy and effective meditation experience

10 benefits of meditation: meditation tips and tricks

December 19, 2021 by Dikshi Gupta

At the core of all of us, we all seek one thing in common. It is the burning urge to be happy, blissful and satisfied in life. Men, women, and even crying infants seek comfort and peace for themselves.

For several years, it has been well-known that meditation is the answer to a stressful life and an anxious mind. The benefits of meditation are becoming a trending topic in the general public. Furthermore, as the number of studies increases, the scientific benefits of meditation are now also beginning to be understood.

However, in this hectic lifestyle, taking time for self-care and meditation is like a concept from a science fiction movie. It often feels like there is not enough time to get things done. We barely find enough time to complete our chores and errands, let alone to unwind and take a second for ourselves.

With that being said, it is vital to take some time and breathe despite our always-moving lifestyle. Regular meditation practice can lead to long-term benefits of meditation and short-term benefits of meditation. This article will talk about the importance of meditation and different tips for meditation you can use.

Benefits of meditation

Improved sleep

Disrupted sleep can drain all the energy out of you and leave you all exhausted. The continuous cycle of insufficient sleep can lead to several long-term damages. Ensuring a “good night’s sleep” is crucial for maintaining productivity at work, and meditation can be the solution to this problem.

There are numerous mental benefits of meditation, and better sleep is one of the many. Many recent studies have confirmed that meditation helps patients with insomnia and other sleep disorders. It is one of the most admired long-term benefits of meditation as most people have insomnia at some point.

Although whether night meditation is better for insomnia or day meditation is still a topic of debate. However, one thing is certain that meditation and better sleep are directly related.

Better immune system

Just like its psychological benefits, there are also an array of physical benefits of meditation. Practicing meditation boosts the immune system, regulates hormonal discharge, and decreases cellular inflammation in the body. Moreover, studies have also revealed that people who meditate regularly have a higher number of antibodies and produce these antibodies more rapidly than those who don’t.

It means that your body will fight off diseases better and quickly and make your overall physical health strong.

Increase alertness and focus

You might have noticed how people feel spaced out and unfocused when not getting enough sleep. Alertness and focused attention are essential factors that help us get things done effectively and efficiently. Lack of these components can cause distraction and mistakes and ultimately leads to diminished productivity at work.

Scientific studies have shown meditation by controlling the alpha waves in the brain that are directly associated with our sense organs and respond to external stimulations.

1 Minute Meditation

Ability to fight addiction

Substance abuse is a big problem in our society, and overcoming it requires focus, commitment, and sheer will. Meditation helps overcome the barrier of dry dependence by increasing your awareness and self-control of triggers for addictive behaviors. Patients who practice meditation daily show less craving towards drugs and seem to have fewer withdrawal symptoms.

Moreover, they often generate better self-awareness and self-care and bounce back to their normal state than non-meditating patients.

Reduce stress

Managing stress is the most common catalyst for people to try meditation in the first place. Unexpected encounters with negative situations lead to stress, burnout, and hypertension. Stress can give birth to more dire mental problems such as insomnia, anxiety, and even depression if not taken care of. Practicingbehaviorsn allows you to tame your mind to survive the crisis successfully.

Manage anxiety

Anxiety has been a significant problem for everyone and can cause several adverse effects on the mind and the body. Meditation can reduce stress levels making people less prone to anxiety. Whether it is anxiety disorders, panic attacks, or other emotional imbalances, meditation helps tackle them all.

Helps in chronic pain

According to a study by the National Center for Biotechnology Information (NCBI), meditation not only helps reduce chronic pain but also increases the individual’s pain tolerance. While meditators experience the same amount of pain like others, studies have shown that meditation helps change their perception of pain, thus providing relief.

benefits of meditation — Increases Gratitude and Kindness

Controls blood pressure

As stress is a significant element of bad blood pressure, meditation helps facilitate optimal blood pressure levels by keeping your mental stress in check. Not only that, by preventing irregular blood pressure levels, meditation also diminishes the chance of heart attacks and other cardiovascular problems.

Prevents age-related memory loss

Meditation techniques like Kirtan Kriya are mainly famous for sharpening the mind and preventing memory loss from old age. By enabling better attention, concentration, and focus, meditation helps keep your mind young and reduces the chances of age-related memory loss and memory retention problems.

Increases gratitude and kindness

Meditation is a great way to increase the feeling of kindness and gratitude within ourselves. When we meditate, we discard our ego, anger, and self-doubt. Meditation connects us with our surroundings and creates a sense of euphoria and peace. Thus, making us more giving and kinder towards others.

Some tips and tricks for meditation

Start small – It is not carved in stone to jump in with hours-long meditation sessions. You can start with small 2 minute sessions and increase the time gradually.

Try morning meditation – To make meditation a regular habit, try meditating first thing day in the morning. It makes you more fresh and active throughout the day.

Count your breaths – If you are not aware of different meditation techniques, sit down, settle in, and count your breaths slowly. Focus on inhaling and exhaling, and follow it through your nose down to your lungs.

Allow your mind to wander – Don’t try to force your mind to concentrate. Give your mind a chance to run wild for some time and try to come back to the present and start again.

Try meditation apps – Today, you cannot have a meditation guru with you every time you meditate. Instead, you can try guided meditation apps to help you in the meditation journey. You can check out our Joyscore app for guided meditation sessions.

Final thoughts

Meditation has been in existence for thousands of years, and through various scientific studies, we are still unraveling the exemplary benefits that this ancient technique holds. It is undoubtedly one of the best ways to calm storms in our minds and dissolve any doubts or negativity.

However, it’s essential to acquire clear, progressive, and authentic meditation methods from trustworthy guides. Joyscore app features an array of different meditation methods and techniques that you can use for successful meditation sessions.

How Does Meditation Reduces Anxiety?

December 12, 2021 by Dikshi Gupta

According to the Anxiety and Depression Association of America (ADAA), almost 18.1% of the population aged 18 and above (approx 40 million adults) in the US alone suffers from anxiety disorders each year. Not to mention that anxiety disorders are officially the most common mental illness in the US.

This staggering number raises concern among people about the constantly rising cases of mental problems in the US and all over the globe. People often turn to medication and prescribed drugs to ease their restless minds to fight this disorder. However, popping pills might not be best for your body in the long run, according to several studies.

Recently, several studies have shown the power of meditation and mindfulness breathing for reducing anxiety and clinical depression. In this article, we will discuss how meditation reduces anxiety disorder and the benefits of breathing exercises and meditation.

Meditation reduces anxiety download the app now

What is meditation?

Before diving into breathing and meditation benefits, it is vital to know what meditation is. Meditation is the systematic process of training your mind to be more poised, focused, and capable of redirecting thoughts from negative to positive. Used by people for generations, meditation is a complementary mind-body medicine that can develop a positive mood and emotions and reduce problems like anxiety and chronic pain.

Meditation reduces anxiety and is even known to cure clinical depression with regular practice. Our ancestors used it to find spiritual wisdom. However, now meditation is becoming more trending because of its psychological benefits. You can learn more about meditation and practice it by downloading the Joyscore app.

How to practice mindful breathing

Irregular breathing can topple the oxygen and carbon dioxide balance in your lungs and lead to anxiety, fatigue, panic attacks, and other physical and emotional agitations. Proper breathing helps reduce anxiety, and many different breathing techniques can help you in immediate and long-term stress reduction. Let’s look at some breathing techniques that can facilitate breathing benefits lower stress levels.

1. Belly Breathing

Belly Breathing is a great technique to reduce stress levels in your body and achieve a more calm and composed mindset. You can do this exercise while sitting down or lying on your back with a pillow under your head and elbows. The procedure is listed below.

First, Put one hand on your chest and the other hand on your belly.
Let your stomach relax, and make sure not to force it inward.
Start breathing through your nose slowly and notice your stomach rise and fall with breathing.

2. 4-7-8 Breathing

The 4-7-8 breathing, also known as the relaxing breath, is another way to calm your anxiety and enjoy breathing benefits—this technique functions as a natural tranquilizer for your nervous system.

“4-7-8” states the number of seconds an individual has to hold their breath after exhaling each time. You can do this exercise both while being seated or lying back. However, starting with the seated position is recommended if you are a beginner.

3. Lion’s Breath

The Lion’s breath breathing technique comes from the Hindu culture. It is also called “Simhasana” in the Sanskrit language and has proven beneficial for anxiety disorders. To put it simply, in this exercise, the person sticks out its tongue and roars like a lion. It is yet another helpful deep breathing technique that can help in relaxing the muscles in your face and jaw, relieve stress, and provide other breathing benefits.

Benefits of meditation for anxiety

Meditation is a century-old, if not more, practice that can provide mental and spiritual enlightenment. And now, this ancient practice is becoming wildly popular because of its benefits. People now practice meditation to ease anxiety or use meditation to release stress. Here are some of the advantages that meditation and breathing hold for anxiety and stress reduction.

1. Meditation reduces anxiety and stress.

People all over the world use meditation to relieve stress and anxiety. Any stress, mental or physical, can increase the levels of cortisol chemicals in your body. These chemicals can negatively impact your body and lead to anxiety and depression.

Many types of research have proven that spending regular, accurate time in meditation benefits the body and decreases these chemical levels. It can also diminish physical health concerns caused by stress such as chronic pain, fatigue, high blood pressure, or insomnia.

Guided meditation helps reduce anxiety — Guided Meditation

2. Provides better self-awareness

Meditation helps to increase your self-awareness. It makes you more present at the moment, allows gratitude, and thankfulness into your lifestyle. While different meditation techniques give different results, all types of meditation elevate your mood, mind, and self-awareness.

This heightened self-awareness leads to an increased capacity to identify and begin to understand your source of anxiety and take necessary steps to overcome them.

3. Better emotional health

The meditation benefits also extend to your emotional health. Several forms of meditation can result in a better self-image and a more positive outlook on life. It calms the mind down, makes us more emotionally stable, and more capable of handling the uncertainties of life.

4. Provides better concentration

One major cause of anxiety is overthinking. When your mind races because of stress, it starts to imagine (primarily negative) scenarios and gives birth to anxiety disorders. However, meditation reduces anxiety and helps you filter out these negative thoughts that lead to an enhanced attention span. In a way, just like lifting weights is a workout for your body, meditation is like a workout for your brain.

5. Improved sleep

Everybody loves sleeping, it is relaxing and refreshing, but sleep plays a much important role in our emotional and physical well-being. Stress and anxiety cause sleep deprivation and insomnia in most cases. As a result, insomnia can cause agitation, tiredness, and even more stress and anxiety.

Meditation helps you achieve deep sleep and prevents insomnia by enabling a more relaxed sleeping process.

Final thoughts

Anxiety is a constantly growing problem, not only in the US but also worldwide. The growing number of cases certainly causes a chill down the spine. However, meditation is a proven and tested way to fight anxiety, stress, and other mental problems. Meditation reduces anxiety and can be nectar for your mind.

We hope that this article helped you and answered your questions. You can also download our Joyscore app for daily meditation mindfulness exercises.