Holistic Living by Christina Mitchell

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All About Caffeine
2008-01-29 01:05:00
Many people drink excessive amounts of caffeine without realizing what it does to their body. It's not just found in coffee but also in tea, all types of chocolate, sodas and even in some painkillers. Benefits: It stimulates the heart and central nervous system and can help to enhance mental performance. It also aids digestion and dilates the airways to the lungs. Drawback: It is a diuretic and increases the rate of excretion of calcium. It has been associated with a increased risk of osteoporosis (brittle bone disease). Potentially habit forming. As little as one cup of coffee a day can cause an addiction. Thought to cause stunted growth in children. Keep it for special occasions. High amounts in pregnant women can cause miscarriage. Restlessness, anxiousness, depression and irritably. It may also keep you from sleeping well and cause headaches, abnormal heart rhythms. You could get withdrawal symptoms. They can begin 12 hours after your last intake and be at i...
More About: Nutrition , Blood pressure

Are you harming yourself for a clean smelling home?
2008-01-22 02:35:00
Take a walk down the cleaning products aisle of your local supermarket and your bound to be spoiled for choice by the numerous products available for a fresh smelling home. But are these products safe to use regularly? I've found that most of these products may mask the smell, but are stifling and the effects are often short lived. Lots of these products contain harmful ingredients that can aggravate asthma and affect reproductive development. They contain phthalates or hormone disrupting chemicals that can be particularly harmful to young children. And worryingly lots of these products don't even list these harmful chemicals. As a holistic therapist I'm all for a alternative option. When I was studying aromatherapy I learnt that cypress essential oil was a deodorizer but I never actually used it for this purpose until one day I had it in a burner in my living room. After a while I wandered off and then came back into the room and was blown away by just how powerful this wonder...
More About: Home , Clean , Armin

Detoxing Aromatherapy Oils
2008-01-15 02:12:00
It's the new year and many of us (myself included) over-indulged during the Christmas period. To give your body a helping hand I've listed some aromatherapy oils that might help. You can use the following oils in a burner or while taking a bath. I'd recommend using around 4 to 6 drops. You could also blend some together to enhance the fragrance. Before using any of the following oils be sure to check out any associated cautions. Black Pepper: Used to stimulate your circulation. Cypress: Strengthens the circulation and liver. Also a diuretic. Fennel: Great for detoxing the body. Has great cleansing properties. Geranium: This oil is great for stimulating the lymphatic system, liver and kidneys. Great diuretic also. Grapefruit: One of my favorite oils to use. Its a lymphatic stimulant. Juniper: Diuretic, boots the liver and kidneys. Lemon: Strengthens the liver, kidneys, circulation and immune system. This oil is an all round body cleanser. Mandarin: ...
More About: Aromatherapy , Oils , Thera

Essential Oil Safety & Advice
2008-01-10 22:08:00
Some essential oils are highly flammable, so don't take the risk and be sure to keep them away from fire. Never take any oils orally, that is a recipe for disaster. Always read the label for warnings and cautions. Only a few essential oils can be applied directly to the skin so make sure to check with your aromatherapist beforehand. When using the oils be sure your working in a well ventilated area as it can be easy to inhale a strong dose. Be aware of the cautions associated with the essential oils themselves, check out the specific cautions on my essential oils beware blog. Always keep oils away for children and pets. Keep the oils out of eyes, ears, nose, mouth. If you have allergies its a good idea to carry out a skin test prior to using a new oil. Storage of oils. Ensure that essential oils are stored in dark, amber bottles to protect against sun damage. They will most likely come in suitable bottles so don't decant them into any others. Store the bottles in a ...
More About: Safety , Advice , Essential

Lavender : Not just a pretty fragrance
2007-12-31 04:08:00
Most people, like me, just love the smell of lavender and its a very popular essential oil. It is used in lots of different products on the market and we all know its great for helping you relax and unwind. What many people don't know are the other benefits of this wonderful essential oil. Here's a handy list of clever ways to use Lavender that you might not immediately think of: When blended with other essential oils lavender increases their therapeutic effects. Useful for cramps such as muscular, intestinal, periods, colic and asthma. Great for helping to regulate your menstrual cycle. So because of this if you are pregnant I would advice caution. If you have high blood pressure Lavender can help lower it. Helpful for healing cuts or wounds. Can help treat fungal conditions like athlete's foot and thrush. Great anti-inflammatory for skin conditions. So its useful for eczema, psoriasis and dermatitis. Also useful for depression, anxiety and insomnia. So the ...
More About: Pretty , Fragrance

How to deal with constipation
2007-12-11 13:57:00
Prune juice is the most effective treatment for constipation, and a personal favorite. You could also eat a few prunes with your breakfast every morning. Put some in a bowl and pour hot water over them. Leave to stand for a while (or overnight). Apple-pear juice is also highly recommended; and stewed fruits like prunes, figs, or dates especially when mixed in licorice tea makes a tasty laxative snack It's not a good idea to use laxatives as the first line of attack when you're constipated. They can become habit-forming to the point that they damage your colon. Some laxatives inhibit the effectiveness of medications you're already taking, and there are laxatives that cause inflammation to the lining of the intestine. Conventional thinking on laxatives is that if you must take one, find one that's Psyllium or fiber-based. Psyllium is a natural fiber that's much gentler on the system than ingredients in many of the commercial products available today. There are three classes o...
More About: Deal , Constipation , Tipa

Hot Stones To Warm Up Your Winter
2007-11-13 23:40:00
Winter is here and its getting pretty cold! As a hard-working therapist I ache just as much as my clients so I make sure to get regular massages but when the weather starts to get so cold I don't always feel like getting a treatment. The hassle of going out into the elements on your way to your massage. And then stripping down to get onto the massage bed. It just all sounds so cold. Hot Stone Massage is a wonderful way to warm up your bones and have you feeling revived again. Instead of a normal massage with just oil you get massaged head to toe with heated polished basalt stones. The therapist uses a combination of different sized stones as a extension of his/her hands. Other heated stones will be placed on the body over key areas and it truly feels wonderful. Personally this is one of my favorite treatments at this time of the year and I really recommend it.
More About: Winter , Tone , Stones

High Blood Pressure
2007-11-01 16:11:00
Many of my clients suffer from high blood pressure. Massage with the use of essential oils can really help. One of my regular clients has been taken off the medication her GP had prescribed due to a regime of aromatherapy massage. Here is a list of things that can really help to bring down high blood pressure, but remember to speak with your doctor before trying anything too radical. Aromatherapy essential oils: Lemon Ylang Ylang Clary Sage Lavender Marjoram Melissa Neroli Orange Eat: Fresh fruit and vegetables, veg soup, celery, tomatoes, carrots, Zinc, Copper, Vitamin C & E. Garlic is a natural way to combat high blood pressure and cholesterol. If you don't like the taste you can take it in capsule form. Hawthorn - tea made with 1 teaspoon dried herb per cup. Two cups daily. This widens blood vessels. Broccoli - has at least six chemicals to reduce blood pressure. Saffron - use it in your cooking or make some tea. Valerian - this is a herb b...
More About: Blood , High , High Blood Pressure , Blood pressure

Are fake tans safe?
2007-09-27 02:41:00
Summers gone and the suntans are fading fast. Now is the time when many women are reaching for the bottle of fake tan. If you are one of these women, have you taken the time to consider what chemicals you are exposing yourself to? Here I've listed some of the harmful ingredients that are common in fake tans and their side-effects. Octyl Palmitate ? skin irritant, acne producing Propylene Glycol ? also found in antifreeze, skin irritant even in low concentrations Fragrances - all artificial fragrances contain toxic ingredients Propylene Gycol is particularly bad, having been shown to cause liver abnormalities and kidney damage in laboratory animals. All of the above ingredients are toxic. There are healthy alternative brands. When buying your tan in a bottle make sure the active ingredient is dihyroxyacetone (DHA). This is known to be safe. Otherwise you could be doing damage to your skin. In case you were thinking of swapping your lotion for something else - beware of tanni...
More About: Fake , Safe , Tans

Why is there no regulations for holistics?
2007-09-18 00:28:00
As a fully qualified holistic practitioner, I went through the proper channels of obtaining my qualifications. I have done a few short courses as well as studying full time in Senior College Dun Laoghaire and worked very hard to earn my diplomas. We all see the benefits in going to college so we can get sought after positions and further our careers. But in holistic's you don't necessarily need to have this it seems. I feel I should make the public aware that there are less qualified people out there who pass themselves off as practitioners of such topics. It is not my intention to cause panic but to inform. I have worked in a few centres over the past few years where I have come in contact with such people. In one centre there was a therapist who was only qualified in basic massage but who regularly gave treatments in aromatherapy and hopi-ear candling. As I pointed out in a previous blog about the dangers of using essential oils incorrectly. And in the hands of someon...
More About: Regulations

Holistic Tips For Fighting Depression
2007-08-18 01:04:00
Depression condition can affect anyone and if it has affected you yet, chances are you know someone who has battled with depression. There are plenty of holistic approaches you can take to help but if your symptoms persist please talk to your doctor. Be sure to get regular day light. Even a little sunshine a day can help keep your spirits and mood up. If you can't talk to your friends or family, there are many organisations who offer a non-judgemental ear such as Aware and the Samaritans. Make sure you have a regular sleep pattern. Going to bed at the same time every night, even on the weekends, can help regulate your body and keep you feeling balanced. And make sure to get up at the same time also, especially on weekends when it can be so easy to sleep in. Treat yourself somehow when you get up on time. Resist the lure of alcohol and caffeine in tea, coffee and fizzy drinks. Your not doing yourself any favours despite how it might feel at the time. Be aware of the food yo...
More About: Depression , Tips , Holistic , Fighting

Aromatherapy and Your Hair
2007-07-31 01:03:00
Aromatherapy has many benefits and I just love mixing and matching the different scents. I've put together some ways to incorporate aromatherapy oils in your weekly treatment for your hair. It's a gentle and natural way to look after your scalp and hair with many added benefits. There are cautions when using essential oils so be sure to read this blog before using them. Shampoo: Pick favourite essential oils from the list below and mix with approximately 70ml of a mild unscented shampoo or base shampoo (try pharmacies or health food stores). To make your own base shampoo: Simmer 100g soap flakes into 1 litre of spring water, stirring until dissolved, bottle when cool. Conditioner: Add your favourite essentials oils from the list below to approx 70ml of a mild conditioner or base conditioner. To make your own base conditioner: Mix together 50ml liquid lecithin, 50ml almond oil, 12ml jojoba oil and 6g cocoa butter. For deep conditioning: Leave on the hair for a few hours wi...
More About: Aromatherapy , Hair , Aroma , Erap , Thera

4 Powerful Reasons to Meditate and How To Get Started
2007-07-23 03:01:00
I came across this excellent article on meditation that I thought was worth sharing (plus I'll know where to find it later). Here is a quick except: "Meditation is the art of silencing the mind. When the mind is silent, concentration is increased and we experience inner peace in the midst of worldly turmoil. This elusive inner peace is what attracts so many people to meditation and is a quality everyone can benefit from." Read the entire article here
More About: Reasons

Essential Oils Beware
2007-07-17 03:03:00
Many places sell aromatherapy oils now, from pharmacy's to health shops and even beauty stands in department stores. Most of time though, these oils are being sold without any advice or warnings. As a qualified aromatherapist, this concerns me greatly. Essential oils do not suit everyone and I feel it is important people know this and know about the oils they are buying so that they can be aware of the associated risks. If you are thinking of using essential oils for whatever reason, please talk to someone that is fully qualified. Pregnancy: Oils to avoid Due to the effects of these oils on the reproductive organs, and the sensitivity of the foetus, they should not be used at all during pregnancy. Ajowan Anjelica Anise star Aniseed Basil Bay laurel Calamintha Cedarwood (all types) Celery seed Cinnamon (leaf) Citronella Clary sage Clove Cumin Cypress Fennel (sweet) Hyssop Jasmine Juniper Labdanum Lovage Marjoram Myrrh Nutmeg Pars...
More About: Beware , Essential Oils

There Is Hope For Painful Periods
2007-07-09 04:08:00
Many women are affected by painful periods needlessly. Help is at hand, here's some tips that I swear by. Tips: Keep a diary of your cycle. This is very important to help plan and monitor your periods. Many women know the comfort and relief a hot water bottle applied to the abdomen can provide. Massage the following blend of oils on your stomach and lower back daily for 14 days before your period is due. One drop of Rose Otto, Cypress and two drops of Chamomile with two table spoons of sunflower oil. Regular aromatherapy massages are highly recommended and it also gives you the chance for some me time - stress and exhaustion will affect your periods. Drink plenty of water. Always good advice! Some women swear that taking evening primrose tablets works for them. I don't have any experience here, so let me know if this works for you. Soaking in a bath with the above blend can also be very relaxing and great for de-stressing. If your diet is low in Vitamin B6 this ...
More About: Hope , There , Peri , Period

Tea Tree Oil - Nature's Wonder Drug
2007-06-23 04:15:00
Tea Tree Oil is great stuff - just in general. Here is a link to a really interesting article that discusses Tea Tree Oil and it's many benefits. Thought it was definitely worth saving. "Aboriginal Australians have known for hundreds of years about the potent medicinal qualities of the oil of the Melaleuca alternifolia plant, otherwise known as tea tree oil. Derived from the plant's sticky leaves and needles, this "medicine chest in a bottle" is known to cure or quell nearly every common ailment from athlete's foot to headaches to your pet's ear mites." http://www.healthmad.com/Alternative/Tea- Tree-Oil-Medicine-Chest-in-a-Bottle.31001
More About: Drug , Natur

IBS: Irritable Bowel Syndrome
2007-06-10 04:12:00
IBS (Irritable Bowel Syndrome ) can make your life miserable with pain, bloating, constipation, diarrhoea and nausea. There are many causes and they include diet and stress. Common foods that can trigger an attack include dairy products, wheat, spicy or acidic foods. If you feel a certain food is triggering your condition you should take note of what you are eating and be aware of how your digestive system feels and maybe start cutting things out. Be sure though to eat a healthy diet. Smoking and drinking on an empty stomach can even aggravate the condition. Some women are prone to an attack prior to each period. Here are some tips to help ease the symptoms: Eat little and often. Take plenty of fruit and vegetables, which provide soluble fibre. Avoid Bran and saturated fats and foods that produce wind such as peas, lentils and beans. Taking Silica absorbs toxins and irritants from food and waste matter. Other aids include pure Manuka honey and porridge. Be sure t...
More About: Irritable Bowel Syndrome

Is Your Air Clean?
2007-05-30 01:49:00
As a practising reflexologist I've been noticing a trend in my patients feet. Uric acid crystals and sensitivity keep appearing on particular clients on the areas corresponding to their lungs. What struck my curiosity was that when asked they told me they were not smokers, they had no history of repository problems and they were not coming to me to do with their lungs at all. Reflexology revolves around the theory that the body is mapped out by nerve endings in the hands and feet. The uric acid crystals appear over certain areas where there is a imbalance or blockage of energy and can suggest possible problems. Reflexology however is not a diagnostic tool. The specific pressure technique used on the feet breaks up the crystals and rebalances the body and promotes the smooth flow of energy. After further questioning my clients, I began to suspect I knew the problem. All those affected by the mysterious lung crystals worked in large office complexes. My regular clients who neve...
More About: Clean

Dealing with Insect Bites and Stings
2007-05-17 00:43:00
The Irish don't really suffer from insects, until they go away. And as the summer is fast approaching I thought it would be good to provide some holistic advice on how to deal with the little critters. Insect repellents (mosquitoes, fleas, wasps, etc) Wear trousers and long sleeved shirts. Citronella mixed with Neem oil and applied to the skin. Try burning Citronella candles. Put 3 drops of Lemongrass essential oil into 10ml of grapeseed oil and cover any exposed skin. Or if you have access to the fresh herbs, crush some and rub this onto the skin. Basil leaves can be used as a impromptu insect repellent. Bioforce Neem care. Thiamin (vitamin B1) taken in daily doses of 75mg for 21 days before travelling. Mountain mint or pennyroyal herbs. Just pick some leaves and rub them on your skin and clothing. (but dont use if you are pregnant) Sting s Fresh calendula rubbed on the area reduces pain and swelling. Garlic and onion both internally and externally work...
More About: Ealing , Bite

Teeth Grinding
2007-05-09 02:06:00
A few years ago I was having a routine check up with my dentist, and he told me I was grinding my teeth at night. This of course came as a shock to me. I was totally unaware. He then fitted me with a night guard to protect my teeth but it didn't stop the grinding. I then started to notice the evidence of my nightly grinding on the guard itself. Teeth grinding for most people usually manifests from stress. Below are some tips that have helped me to stop my grinding and keep it under control. You may need to get a night guard fitted from your dentist. You will wear this while asleep. Avoid caffeine in fizzy drinks, coffee and chocolate. Avoid alcohol. The homeopathic remedy Nat Phos can help with reducing grinding. Regular Indian head massage is excellent for working out tight jaw muscles and working on pressure points to relieve tension. Its also a great way of taking time out to de-stress and unwind. Personally I've found it very helpful. Aromatherapy massage...
More About: Grind , Grin , Grindin

The Worst Part of Summer: Sunburn
2007-05-01 02:28:00
I noticed the healthy red glow from my boyfriend's neck and knew summer was just around the corner. Here's some advice on how to prevent and treat sunburn: Prevention: A person with fair skin can spend less time in the sun than someone with darker skin. Once your time is up you should get out of the sun. Be sure to apply sunscreen every morning. 80% of sun exposure is incidental (putting out the bins, waiting in line for coffee, etc). Use a higher protection sunscreen on your face than your body. Make sure your sunscreen offers UVA and UVB protection. Gel is best for oily skin, creams and lotions are good for dry skin. Reapplying sunscreen after your time is up will mean you will still damage your skin, just more slowly. Reapply sunscreen regularly and especially after swimming or perspiring. Use enough sunscreen for full coverage. Apply sunscreen 20 to 30 minutes before sun exposure. Reapply when you settle yourself on the sun lounger. Don't forget your s...
More About: Summer , Nutrition , Part , Burn , Sunburn

Preparing for the Marathon
2007-04-27 00:24:00
Last summer my mother ran in the Flora Women's Mini Mara thon and asked for some holistic tips during her preperation. The marathon is coming around again, it'll be on June 4th, so I thought I would share the same tips with you. These tips will help if you are preparing to run the marathon, or just walk it. A runner should be able to run 15 miles comfortably three weeks before the race. Athletes should eat a diet high in carbohydrates to increase the amount of glycogen (fast release fuel) in their muscles. Eat a meal high in carbohydrates after training runs to replenish stores. B vitamins are vital to the energy levels of your body. Eating fortified cereal is a great source. Eating often keeps the blood sugar levels of the body stable. Change the course you run weekly so you don't get bored doing the same route. Do not train too hard in the final month to the race. Your muscles will need to rest. Use a body brush to stimulate your circulation and help increase...
More About: Sport , Nutrition , Ring

Shoulder Pain
2007-04-18 01:52:00
Many people suffer from tension in their shoulders or back leading to pain or discomfort. A number of things can be to blame for this - bad posture, stress or an accident for example. Below I discuss a few holistic approaches to help because I feel that you shouldn't just suffer in silence. Try a bath using 4/5 drops of any of the following essential oils with 50ml of sunflower oil. Basil, eucalyptus, thyme, black pepper, juiper, chamomile, lavender. These oils are great for relieving muscular pain and relaxing you. Treatments for back aches: Osteopathy, acupuncture, reflexology, chiropractic therapy, indian head massage or back massage. You could try Runo, Devils claw, wild yam from your local health store. They are anti inflammatory. I also feel that incorrect breathing is a huge factor in shoulder tension. Most people use the muslces in the neck to raise the shoulders up to breath in. This will create tight muscles and pain in the area which you will feel after a hard ...
More About: Pain , Should

How to Stop Smoking - The Healthy Way
2007-04-15 00:28:00
Congratulations, if you've made it this far then at least a small part of you desperately wants to quit smoking. Maybe a big part. Here are some tips to help you kick the habit the healthy way, without anything too drastic. Hypnosis This is one tool that works well for breaking habits and replacing them with positive new ones. VHI has more information about medical hypnosis and Oxford Hypnotherapy offers details about the process of using hypnosis to quite. Acupuncture This has worked wonders for many people in helping them to give up smoking but not everybody is comfortable with the idea of needles. You could try acupressure (Tuina) which uses the same points but manipulated through massage rather than needles. Nutrition An alkaline diet combined with exercise can ease the cravings by slowing nicotine from leaving the body. Alkaline rich vegetables include carrots, potatoes skin and spinach. Fruits such as kiwi, pineapple, raisins, mango, melon and apples are all alkaline fru...
More About: Health , How To , Smoking , Stop , King

RSI: Repeative Strain Injury
2007-04-11 23:40:00
My boyfriend is a techie. He types all day and he types all night. And he suffers from RSI in his wrists so I thought I should share some insights in how to avoid RSI and how to treat it. Symptoms of RSI Recurring pain or soreness in neck, shoulders, upper back, wrist or hands. Tingling, numbness, coldness or loss of sensation. Loss of grip strength, lack of endurance, weakness, fatigue. Muscles in the arms and shoulders feel hard. Prevention Pay attention to any pain or tiredness. Stop using the computer before you begin to feel any discomfort. Try to limit the amount of work you have to do on a computer. It might also help cutting back on the amount of time spent playing computer games - Mark! Pay attention to your posture. Take regular breaks - try Workrave, software that reminds you to take breaks and it's free! Do not rest your wrists on a pad. Hold your wrists straight, rather than bent up, down or to the side. Alternate between using a mouse and keyboard...
More About: Injury , Rain , Train , Stra , Strain

Sinusitis - Natural Remedies
2007-04-11 01:30:00
Sinusitis can be the aftermath of either a flu, cold, allergy, hayfever, nasal injury or sometimes just a reaction to polluted air. It is a infection of the sinus cavities caused by bacteria. Tips when you have sinusitis: Avoid dairy products can be beneficial Take Echinacea or Lobelia Hot drinks Chicken soup Inhaling steam Drink plenty of fluids If none of the above help, try taking a bath with 4/5 drops of tea tree essential oil mixed with 1 cup of milk or cheap vodka to emulsify. Tea tree is a great anti-inflammatory, immuno-stimulant, antiviral and antibacterial oil. Natur al decongestants include raw/cooked onions, garlic, ginger, thyme, cloves and cinnamon. Any meal high in some of these ingredients will help clear you right up! Prevention: When blowing your nose, block one nostril and gentle blow through the other. Drink plenty of water Avoid coming into contact with allergies that can trigger an attack Eat your recommended 5 portions of fruit and v...
More About: Remedies , Sinus , Natura

Links
2007-04-06 00:36:00
Here are some sites I like to read or have found useful! I am love the The Irish Beauty Blog! I highly recommend it! Holisto.com is a web directory of holistic sites across Ireland. Irish Flirty Something - a grrly blog! Bloggorah.com - the most Irish site ever ;) Elly is wicked! Read all of Sinead Gleeson's best bits.
More About: Links , Link

Holisto
2007-04-04 11:59:00
I came across this site - www.Holisto.com - today which I thought would be worth posting about. It's a web directory of holistic sites across Ireland. They have been kind enough to include Mellow so I thought a linkback would be a nice gesture. Check it out.
More About: List

Dealing with Hay Fever the Holistic Way
2007-04-04 01:31:00
It's that time of year again ? hay fever season! Here is a list of things you might try if, like me, yours eyes are beginning to water... When indoors keep the windows closed. Use your car's air conditioner instead of having the windows open. Limit your exposure to any garden work or better still get your kids or other half to do it for you... isn't that why you put up with them anyway?? Try a homoeopathic remedy such as Rhus Tox. Eat local honey in your diet all year round. This may help with the symptoms of hay fever. When your feeling congested, draw yourself a bath and add 4-5 drops of eucalyptus oil. Add a cup of milk to emulsify the oil. Steam inhalation is great for its decongestant powers and immune system benefits. Try Reflexology, for some people this can be an outstanding remedy for hay fever. Avoid tobacco smoke. Now is aa good a time to give up as ever! Be sure to wash your hands regularly to remove any pollen that your might transfer to your fa...
More About: With , Holistic , List , Deal , Ever

Holistic Breathing
2007-04-03 18:24:00
For most people normal, everyday breathing tends to be shallow and rapid. It mostly involves the chest expanding out and then relaxing inwards. Deep breathing for relaxation is slow and deep, it involves using the diaphragm and comes from the abdomen. Brea th ing, when done correctly requires a person to inhale slowly through the nose and exhale out through the mouth. This prevents the throat from becoming dry. As air is inhaled the stomach should be allowed to move outwards. The diaphragm is pulled downwards causing the lungs to draw in air to fill the space. The diaphragm will then relax causing air to be expelled from the lungs and so we breath out. Slow, deep and rhythmic breathing triggers a relaxation responce in the body. Some of these changes include a slower heart rate, muscular relaxation and a feeling of calmness. Breathing Exercise: 1.Stand with back straight and feet slightly apart. Inhale slowly and deeply through the nose, thinking about bringing the breath...
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