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Sauna – hot pleasure against colds

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Sauna

The temperatures drop or fluctuate constantly in autumn. This is the best prerequisite for the first cold. For this reason, sauna sessions are rising again on the popularity scale. Not only because of the warm relaxation pleasure, but also to prepare the immune system for the fight against viruses and bacteria in the cold season. sauna

Why does the sauna have a positive effect on health?

Countless studies show that regular sauna visitors are less likely to get sick because they strengthen their immune system by going to the sauna. The heart beats faster in the sauna and sweat production is stimulated. Breathing changes and happiness hormones are also released.

But the most important thing is to alternate between the hot sauna cabin and the subsequent immersion in the cold water. By constantly alternating between hot and cold, the body learns to adapt to changing situations. The vessels can then widen or narrow more quickly. This means that the body can adapt faster as a result and concentrate on them when confronted with viruses and bacteria.

How do the different sauna types differ?

The sauna is originally from Finland. For this reason, the typical Finnish sauna is not missing in any spa area – a wooden cabin with temperatures between 80 and 100 degrees and a humidity of just 10 percent. Infusions with essential oils increase the pleasure of sweating.

The sanarium , also known as the bio sauna , is much gentler. It reaches a maximum temperature of 60 degrees Celsius with a humidity of around 50 percent. Due to the low heat there are no infusions here. However, there are often vessels with essential oils ready, the scent of which spreads in the sauna.

The earth sauna is very similar to the Finnish sauna. Here, however, the ground is walled in, which is why it is even hotter. The temperature here rises to 110 degrees Celsius.

Only a low 40 degrees can be found in the tepidarium . Here you can strengthen the circulation without stressing it.

In steam baths you sweat at a humidity of 100 percent and 60 degrees. Since the haze puts a light film of water on the skin, you don’t notice the heat so quickly. For this reason, steam baths are perceived as particularly pleasant. But, since the skin is already moistened with liquid, it sweats a lot harder and the body is more stressed.

The Turkish hammam is offered more and more often . It is also a steam bath. However, this is not just about rest and sweating, but also about body cleansing. A tellak (lifeguard) performs massages. There is usually a strict gender segregation here.

You have to find out for yourself which sauna suits you best. However, in order to benefit from a sauna session for as long as possible, there are a few basic rules:

Take enough time and try to relax on the way to the sauna. All stress generators, such as your cell phone, should stay outside. If you want to do several sauna sessions, you need two to three hours to achieve the necessary relaxation.

Avoid hearty meals before going to the sauna, because they are then in your stomach. But don’t go into the sauna hungry either, and eat a light meal about two hours beforehand. During the sauna sessions you should drink to make up for the fluid deficit. However, alcohol and cigarettes are an absolute taboo because they affect blood circulation.

Even if it doesn’t make the feeling of shame easy, do not use swimwear in the sauna. Swimwear constricts and prevents sweat from draining off sufficiently. A sauna towel is sufficient.

Before you enter the sauna, you have to wash off extensively so that fats and oils are rinsed off. You can then go into the hot cabin completely dry because dry skin sweats more easily. It is best to take a seat on the top or middle bench, because short and hot saunas put less strain on the circulation than weak saunas that are long. Ideally, lie down on the bench. This position makes it easier for the heart to pump blood around the body. So that you don’t get dizzy when you get up at the end of the sauna, sit up for the last two to three minutes. If you would like to be there with an infusion, you should end your visit with it.

Aromatic oils for health!

Aromatic oils that are used in the sauna should be tailored to your own needs depending on their effect:

  • Citrus fruits – The refreshing scent invigorates. A fragrance ideal for relieving stress.
  • Eucalyptus – It clears the airways and is good for colds.
  • Jasmine – The plant helps against skin irritation and muscle cramps.
  • Melissa – An infusion with lemon balm oil lets you relax and then sleep deeply.
  • Honey – The flower nectar has an anti-inflammatory effect. The sweet scent is very popular.
  • Rosemary – Prevents colds and stimulates the circulation.
  • Mint – Relieves headaches and keeps the airways clear.

Winter Depression – When the dark season puts the mood down

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Winter Depression

In winter the days are short. It gets light late and when you go home from work it is already pitch dark. Even during the day one can often hardly speak of brightness. The fog hangs between the houses and lies close to the landscape. During this time, many people fall into tribulation and the so-called winter depression. depression

The winter depression is a seasonally dependent depression and can begin in the autumn months and is often replaced by a slight high mood in spring. This seasonal depression is less common than other forms of depression. Around every fourth person should feel a slight impairment in winter. Distinct disorders affect between 2 and 5%.

The typical symptoms of winter depression are:

Gloomy mood
Lack of energy
Listlessness
Imbalance
Increased need for sleep
Morning tiredness
Increased appetite and cravings for sweets
Neglecting social contacts and oneself
In contrast, other forms of depression are associated with loss of appetite, weight loss, and insomnia.

The triggers of winter depression are the reduced light intensity in winter together with shorter days and falling temperature. It is believed that the neurotransmitter serotonin is involved. In months with little light, too little serotonin is released, which leads to winter depression. If the brain lacks serotonin, attempts are made to compensate for the deficiency. Sugar and some ingredients in chocolate help the brain cells to make more serotonin available again. Hence the unbridled desire for sweets.

The relationship between daylight and mood is explained as follows: Due to a nerve connection between the retina and the pineal gland, it notices that there is too little daylight. It reacts with the release of melatonin. This hormone is responsible for maintaining the sleep-wake cycle. The high concentration of melatonin in the brain makes people tired, weak and in a bad mood.

To counteract winter depression, you should actively counteract it at the first signs in autumn, with exercise and light being the best antidepressants. We give you seven tips to protect yourself from a massive drop in mood.

During the day, exercise outdoors in daylight for at least 1 hour. Go out even in bad weather, because even an overcast sky is more bright than any artificial light. Movement gets the psyche and metabolism up to speed. Serotonin levels in the brain rise along with mood. However, a few days in the snow or in the sun by the sea are best.


Anyone who suffers severely from winter depression can undergo light therapy with daylight full-spectrum lamps with an intensity of 2,500 lux. Those affected have to sit in front of this special lamp as early as possible in the morning for at least an hour. In 60 to 70 percent of those affected, a week of light therapy is enough to drive away the winter depression.
Eat a low-calorie diet with plenty of fresh fruit and vegetables. Don’t overeat, but give yourself a piece of chocolate every now and then. This increases the serotonin level and the mood. St. John’s wort also has an antidepressant effect.


Surround yourself with fresh and vibrant colors that mimic sunlight. Orange, yellow and red tones in pillowcases, tablecloths or in a bouquet of flowers are a caress for the soul.
Fragrances also lighten the mood. Bergamot and jasmine oils evoke memories and images of summer.
If you enjoy dancing and singing, use the brisk music to lift the mood. Every movement is depressive.
Last but not least, the attitude plays an important role. At the beginning of the dark season, don’t let gloomy thoughts arise. Create positive and encouraging thoughts.


Every winter goes by – this one too!

Laughter is healthy – gelotology, the science of laughter

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Laughter is healthy

Did you know that laughter is explored? Scientists – the gelotologists – have been studying the effect of laughter on emotions and health since the 1960s. The term gelotology, the science of laughter, is derived from the Greek “gelos” = laughter. Around 200 psychologists, immunologists, neurologists, stress researchers and many others do research in this field worldwide. And for a good reason: Laughing is healthy! laugh

Laughter is not only an expression of cheerfulness, but it has a positive effect on the body and soul. Everyone knows the saying: “Laughter is the best medicine.” But today we often laugh too little. While children still have around 400 laughs a day, adults only laugh an average of 15 times a day. However, if you consider that laughing makes people more creative, happier and more spontaneous, that laughter detracts from pain and reduces stress, then you should bring yourself to a smile more often.

A laugh usually lasts two seconds and seven quick HaHas. The diaphragm bounces, the pulse races, the pupils become large and the fingertips moist. The muscles of the legs and the bladder relax and the breath blows out of the mouth at 100 km / h. This physical reaction in two seconds of serenity has the following positive effects on health:

The breathing is strongly excited, which leads to an accelerated exchange of used and oxygen-enriched air. This promotes the combustion processes in the body.

The heartbeat is first accelerated and then slowing down significantly. This lowers blood pressure, relaxes the muscles and improves blood flow. Stress hormones are broken down and the digestive glands are stimulated.

Laughter helps relieve pain . The production of the stress hormones cortisol and adrenaline is reduced and endorphins, which have an analgesic and pain-suppressing effect, are released. Pain sufferers gain relief after just a few minutes of laughter that lasts for hours. Laughter can help you recover more quickly.

The body’s immune system is activated. It has been shown that the blood levels of gamma interferon, killer T cells and antibodies increase in people who are laughing. The hormone-like substance gamma interferon activates and coordinates the production of several endogenous antibodies, while the killer T cells destroy cells that are already infected.

Laughter is said to be the greatest enemy of stress . Instead of the stress hormones, the happiness hormones are released. Laughter relieves tension, headaches and insomnia.

The application of humor and laughter are used in therapy . It is hoped that this will lead to better results in psychiatry and psychology. When you laugh, your thought patterns loosen up and your view of things changes. Laughter, for example, often helps to overcome adversity.

Laughter also helps against springtime tiredness . A minute of laughter is like 45 minutes of relaxation training.
Since over 300 different muscles are activated in our body when we laugh, it is often referred to as internal jogging. Since the health effect of laughing should not be underestimated, you can also train it.

Dr. Kataria is the inventor of laughter yoga. Laughter yoga includes breathing exercises, stretching and stretching exercises as well as borrowings from yoga with which body, mind and soul are to be brought into a state in which laughter becomes independent. The principle is: simulation leads to stimulation.

Walking is very old and very healthy!

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Walking

When the air becomes cool and clear in late summer and autumn and the view of the summit can wander for many kilometers, the best time for walking and hiking begins. And the best thing about it: a speed of four and a half to six kilometers per hour stimulates the circulation, strengthens the immune system and normalizes the metabolism.

Hiking or a brisk walk are not only fun, but also help to maintain and strengthen your own health. Just 15 minutes a day is enough for the first step. In the end, it should be a minimum of three hours a week … and your arms swing with you!

Other positive effects that walking and hiking can have on our health and well-being: Certain carcinomas (e.g. in the large intestine) occur less often, high blood pressure and blood sugar levels are lowered, and training the muscles even reduces cellulite …

A brisk walk after work, an extended hike in the countryside, mountain hiking with a backpack and sticks – the scope for hiking activities is great. For the best training effect, you should make such an effort while walking that you can still talk without getting out of breath. Anyone who moves over hill and dale in the field also trains the surefootedness and improves the reaction when walking – this is also an optimal fall prevention for everyday life!
Sports beginners in particular benefit from this gentle form of movement, as joints and bones are optimally stressed, but not overwhelmed as quickly. And: You don’t pay any entrance fees, you don’t need a training area or expensive sports equipment – all you have to do is put on comfortable shoes and a jacket, lock the front door and off you go. Walking as a way of getting around is ancient and healthy!

A study by the Institute for Social and Preventive Medicine at the University Hospital Zurich shows the great health value of hiking and walking in concrete figures: Among other things, it says that Swiss people who regularly walk or hike or are otherwise physically active contribute to this , prevent at least 3,300 deaths, over two million illnesses and direct treatment costs worth 2.7 billion Swiss francs per year.

Common disease osteoporosis

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Common disease osteoporosis

Chronic bone loss is rampant – like an epidemic. Predictions calculate an enormous increase in hip and femoral neck fractures, vertebral fractures, etc. In the process, osteoporosis-related fractures lead to immobility and the need for care, to pain and a reduced quality of life.

According to Statistics Austria, around 600,000 to 700,000 Austrians currently suffer from this disease or have a high risk of osteoporosis, with older people being particularly affected and the ratio of diseases in men to women is around 1: 3. It is estimated that four to seven million people are currently affected in Germany, similar rates of concern are being discussed in Switzerland, and osteoporosis is already in seventh place of all chronic diseases. Trend: increasing everywhere.

What is osteoporosis and how do you recognize it? – Osteoporosis (osteo = Greek for bone and poro = hole) describes a disease of the bone that is associated with a reduction in bone mass and a porous bone structure or a decrease in bone density (confirmation can be found in the so-called bone density measurement). This makes the bone prone to breakage. At first, those affected do not even notice their illness, osteoporosis is a “silent illness”. A first indication can be a decrease in body size and the formation of a hunched back – be careful, the bones no longer regenerate as usual and lose strength!

There are many reasons for this: a lack of exercise, an unhealthy lifestyle with a lot of smoke and alcohol (calcium robbers!), Hereditary tendencies, underweight, persistent vitamin and calcium deficiency, the decline in estrogens after menopause in women, too little testosterone in older men Medicines like cortisone, which is considered a real bone killer …

What can you do about it? – Once the body has lost bone mass, rebuilding is difficult, but not impossible with the right medication and plenty of exercise. To prevent osteoporosis, you have to eat lots of calcium-rich foods and exercise a lot. Or some things just do NOT eat!
There are now some serious studies that blame high phosphate and acid-forming diets for the almost epidemic increase in diseases: Some lemonades, fast food, sweets, processed cheese … allegedly hinder the absorption of calcium into the bones.

Speaking of osteoporosis prevention through selected food intake : important sources of calcium are milk and dairy products, hazelnuts as well as spinach and broccoli. Hard cheese is particularly suitable for people who suffer from lactose intolerance, as it is an excellent, almost lactose-free source of calcium. The meal plan should also be high in vitamin D, which can be found in mushrooms, fish, and veal (or formed when you sunbathe). This vitamin is necessary for calcium to be absorbed into the bones in the first place, and it improves coordination between nerves and muscles so that falls are reduced. The intake of Schüssler salts can also have a supportive effect.

Prevention of coughs, runny nose and co

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Prevention of coughs

In the morning a little sore throat, during the day your nose starts to drip, you feel limp, muscles and joints ache easily – the next day you cough, you measure a fever and have a little “temperature” … Infected! You have fallen victim to a flu-like infection, commonly known as a “cold”. An intact immune system has the chance that this will not happen THIS autumn (or at least not that bad …)

Rule number one: wherever possible – keep your distance! Even with (still) healthy people! It takes up to five days for the disease to break out – five days during which the sick do not feel anything of their infection, but are already highly contagious. A warm kiss – and your health will be done for the next one or two weeks!

The flu infection – not to be confused with a real flu! – is transmitted by droplets, the pathogens are everywhere. As soon as an infected person sneezes, the air they breathe is contaminated. When blowing his nose, he also touches his nose – and then attacks the door handle, flushes the toilet, turns on the light, picks up the phone, turns on the TV …

Rules number two to five: Ventilate regularly, this lowers the concentration of cold viruses in the air. You shouldn’t let the mucous membranes dry out, because that makes them more susceptible (seawater nasal sprays or inhalation can help). In addition, you should wash your hands more often than usual with soap (and never dry them with a towel, wherever!). And: You mustn’t touch your face! If you first touch an infected area and then your own nose, the viruses can easily penetrate the body.

Rule number six: A well-functioning immune system releases a variety of substances that kill viruses and bacteria. According to experts, the activity of the affected cells in our blood can be increased by taking immunomodulators – these are medicinal plants such as coneflower (Echinacea) or wild indigo (Baptisia), the tree of life (Thuja) and water hemp (Eupatorium). Vitamin C and zinc can also help.

Rule number eight: sleep a lot and little stress. The immune system is promoted by sufficient rest and sleep. This is due to the redistribution of resources in the body: If the immune system is stressed, it can recover better when resting and gather its strength – and form defence substances. Too much stress, on the other hand, reduces the ability to optimally ward off and combat pathogens. For this reason, relaxation training such as “autogenic training” can also have an anti-infection effect.

Allergies can also regress again!

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Allergies

Constant sneezing, burning eyes, air problems, rashes, itching, swelling, diarrhea, vomiting, … Allergies express themselves differently – but always unpleasant. The triggers are as varied as nature and chemistry are: dust, animal hair, pollen, insects, food, medicines, cosmetics, cleaning agents … But there are also people who convincingly report that their allergies will one day (almost) completely disappear was!

With a heavy heart she began to stay away from her animals, dust, raw milk (she came from a farm with cows that were milked every day!) – and found out more about allergies: in principle, everyone can get one out of the blue Get an allergy – the cause is a misguided immune system (but how it comes about, opinions differ).

The human, but also the animal immune system has the task of fending off pathogens such as viruses, bacteria or parasites. Normally the immune system forms antibodies that attack invading pathogens and render them harmless.
In the case of an allergy, the process is the same, the body is sensitized to certain substances, that is, it forms immune cells – mostly unnoticed by the person affected. If there is renewed contact with the allergenic substance, the body reacts with an immediate production of the corresponding defense cells and the allergic reaction with the associated symptoms sets in.

Anna M’s ordeal lasted for years: a long time in which she could sometimes breathe so badly that she couldn’t do any sport at all. A time when visits to friends with animals, even riding, became impossible (sneeze orgies!) And they often couldn’t breathe even at night – despite being perfectly clean in the room because of the dust allergy.

One day it happened that she moved out of the city in which she now lived – and settled in a house about 600 meters above sea level. A battle-hardened white cat with torn ears lived there, who immediately began to demand his old rights from the previous owner: food, milk, petting, sleeping in the warm! Fearful of what was in store for her, Anna M. gave in to her age-old love of cats and let the animal into the house.

The result: a slight sneeze, nothing else. And that also became less and less. Many cats followed him – one of them even sleeps in bed next to my pillow today! “

“Apparently allergies can really regress, even after years,” ponders Anna M.When I have too much work and worries, i.e. stress, the chance that my nose will start to run again, my eyes itch and I will have to sneeze all the time is clearly increased. Even when I clean and inhale dust, it starts again. But when I go for a walk and take a deep breath – because I can do that again now! – it stops immediately afterwards. Isn’t that wonderful! “

For all allergy sufferers who want that from the heart, one can say: allergies can actually regress again. You don’t know why. It is also not possible to determine when. Years can go by, as with Anna M., with others hay fever goes back after two years – or never. It is not possible to make predictions because medicine is still in its infancy. But the story of Anna M. gives some hope for all allergy sufferers – besides there are many such stories, Anna M. is obviously not an isolated case!

Borreliosis thanks to a tick bite – a scary story!

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Borreliosis

They are no more than half a centimeter tall and are still pretty nasty: If the vampires of the summer bite, they can not only transmit TBE (early summer meningoencephalitis), which in the Central European epidemic areas under 1000 meters on average allegedly every 25 to 100 Tick ​​bite is the case. Unfortunately, the small teats also transmit Lyme disease – and that is an infection, the health consequences of which are still greatly underestimated by most people!

Countermeasures are wearing long-sleeved clothing and pants closed at the bottom, as well as precise body checks – e. B.

They live in the grass, in the bushes, in hedges, in the forest, in the swimming pool, on playgrounds … they prefer it to be humid and warm, which is how the ticks are most active after a rainy day in summer. Their animal hosts such as mice, birds, hedgehogs, deer, cats and dogs are being carried to more and more areas that they would not be able to reach “on foot”. So the spread continues to grow.

Unfortunately, according to conservative estimates, at least 25 percent of ticks are infected with Lyme disease – and there are hardly any nature lovers who are not afflicted by a single tick during the entire season …

It starts in a classic way: In a split second, the tick has clung to its host and is now looking for a suitable place on the skin to sting. If you discover the animal quickly and remove it completely and without much squeezing, the risk of infection with Lyme disease is relatively low. The animals “spit” back into their host’s blood when they suckle – the more time they have, the more dangerous the situation. So it makes sense to look carefully at every inch of your body after gardening!

However, if you overlook a tick, it can often soak for hours and infect people with Lyme disease. Since there is no obligation to report this disease (in contrast to TBE), nobody knows exactly how many people are already carrying the virus. However, there are experts who already speak of up to 80 percent … That would then be a dark red alert. Although not all infected people actually get sick – and some only years later.

In general, there are three phases of Lyme disease: At the beginning, a mostly circular reddening can be seen around the puncture (can also be from an infected horsefly!) – sometimes a disc-shaped, hardened, yellowish area can be seen in the middle, sometimes this is omitted the only clear indication of the infection but also completely! If the disease can be diagnosed, only treatment with antibiotics can eliminate the Borrelia from the organism. Detected at an early stage, the borreliosis usually heals completely.

However, things get really scary in phase two and three of the disease, often years after the initial infection: facial paralysis, paralysis of body parts, joint inflammation, nerve failures are the result – and everything from the sting of such a small animal!

Why scolding is so damn healthy

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scolding

Do you slip out of strong expressions in stressful situations? OK then! We explain how it benefits your health

So you have an important appointment, but do not find your damn keys. You run through the apartment in a hurry and hit the table leg with your toes. SHIT, that hurts! As soon as you find the bloody dirt key, get in the stupid crap car and drive off. When you reach your destination, the stupid idiot grabs the last parking space in front of you. You have to park on the other side of the world and be late, damn ax!

A scenario that sounds familiar to you in one way or another? In such stressful situations, swear words dominate your vocabulary? That’s a good thing! Dr. Udo Baer, ​​qualified pedagogue, therapist and author of the book. Explains why swearing can be good for your health.

Why do people curse?

It’s like a steaming kettle: At some point the pressure has to be released. Swear words are very good at relieving your psyche – just like anything else that turns your emotions from the inside out leaves “, explains the expert. By verbalizing negative feelings, you do not swallow your anger, but instead reduce stress. But your body also benefits from cursing on a physical level.

What are the health consequences of suppressed feelings?

If negative feelings build up in you and are not let out, this creates permanent disaffection – you can even become seriously physically ill. “Suppressing your feelings has been shown to increase the likelihood of high blood pressure, inflammation and stomach ulcers,” warns Baer. These effects do not have to occur immediately; they develop in a gradual process.

What happens in the brain when I curse?

This happens in the limbic system, that is, the brain area for emotional impulses,” explains Baer. You can think of it like a lightning strike. First there is tension in a thundercloud. This is then suddenly discharged by lightning. If you are angry, it will affect your entire body.

Is it true that swearing relieves pain?

In a neurological study by  Keele University in England, scientists found that curses can actually relieve pain. In a test, test subjects were divided into 2 groups and had to put their hands in ice water. One group was allowed to complain extensively, the other group was forbidden. The result: subjects who used strong expressions were able to keep their hands in the ice water longer and subjectively felt less pain.

Is there a proper measure for swearing?

however, it is not socially acceptable to grumble, for example in a job interview. If you constantly grumble and annoy yourself about everything, it can become a burden.” And not only for you, but also for those around you. You don’t want to sit next to someone who is constantly cursing, right? If you find that too many swear words are affecting your social relationships, you should cut it down.

By the way, it is a myth that people who curse a lot are more intelligent, since cursing is an expression of feelings and not of intelligence.

What if I berate someone?
It’s about the crucial difference between cursing and insulting: if you bump your toe on a table leg and rant angrily, don’t insult anyone. Swearing is okay when driving too, as the person in the other car (hopefully) won’t hear you. That fits the essence of cursing: It helps especially when you can’t change the actual situation.

Most of the time, people only curse people when they are not there. Admit it: after visiting your mother-in-law, you only get upset about her after she has left the house. If she is at the table, behave mostly civilized and polite. That’s perfectly fine, it’s about social compatibility. If everyone was honestly saying (or screaming) what they thought about them all the time, hardly anyone would have friends and relationships anymore. In the long run it is definitely not a healthy solution to carry it out with yourself.

Even in the event of a conflict, bombarding a person with swear words is not recommended, no matter how big the anger is. This only hardens the fronts and only causes you new states of stress such as feelings of guilt. It can also cost you friendships. When dealing directly with people, it is definitely better to have a constructive conversation than to swear out loud.

If a curse escapes you around other people, immediately make it clear that it has nothing to do with those present and calm down as best you can.

Should children be allowed to swear?

Many people remember the saying “wash your mouth with soap” from their childhood when they slipped out one or the other expletive phrase. Baer strongly recommends, however, that children be allowed to swear. Just make your children aware of certain terms and set clear rules for cursing, too.

Swearing is a human need and can be beneficial for body and soul. You can whistle about dogmas from your childhood like “You don’t say shit”. It’s best to scold loudly when nobody else hears it. Swearing does not become a bad habit, but health management.

5 QUICK RELAXATION EXERCISES

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5 QUICK RELAXATION EXERCISES

Is the stress hitting mercilessly again? These 5 short meditations will quickly help you find inner peace and serenity

These are moments when suddenly all too much. Whether in the office or on the go: Suddenly the fears or the stress overwhelm you and block every reasonable thought. In all honesty: you will never completely prevent such attacks. But you can learn to deal with them and not let them overwhelm you.

How do I find inner peace in the short term in everyday life?


Of course, those who meditate regularly go through life more relaxed in the long term. But what do you do when the waves collapse in front of your computer in the office? The good news: Exactly where you are right now, you can apply short meditations with success. Mentally detach yourself from the action around you for just a few seconds or minutes and do one of these 5 relaxation exercises. 10 seconds are sometimes enough to dissolve inner tension into thin air.

5 meditation exercises for everyday life


Beginners benefit from these simple relaxation techniques as much as real meditation professionals. The reason: The time span in which you keep your concentration is very short:

  1. Focus on the breath
    Put one hand on your stomach and consciously focus on your breathing. Count your breaths – one second to inhale, two seconds to exhale – as you watch your body move. Focus only on your breath for 10 seconds and you will feel the tension release.
  2. Feel yourself
    How do your hands feel on the keyboard? Or your back on the back of the chair? Concentrate on the feeling in your body and make yourself aware of the moment in which you are currently. Allow any thoughts that are presently arising. Meditation is not about suppressing sensations. Before you completely drift into another world, however, direct your attention back to your body awareness.
  3. Body scan from head to toe
    Close your eyes and focus on your forehead. Start scanning your body once from top to bottom. Pause briefly in some places such as your eyes, mouth or neck to be aware of them. Do not pay special attention to any sensory impression, do not fixate yourself on a single one. Go ahead calmly without categorizing or judging the sensations. Scan your entire body 2 to 3 times and notice how your body feeling changes with each pass.
  4. Bright, warm light shines on your face
    Recall the warm feeling of a ray of sunshine gently shining on your face the next time you feel overwhelmed. Now imagine how this warm light is slowly spreading throughout your body. Let this relaxing warmth and light melt away all tension.
  5. Talk to yourself like you would a friend
    Ask yourself what you value most in your life or what you particularly like about yourself. Make yourself very aware of these things individually and develop a feeling of gratitude for them. Immerse yourself in this feeling and let it sink in for at least 30 seconds.

What are the benefits of meditation exercises?

Short meditation exercises can get you out of a momentary overwhelming situation or out of your negative carousel of thoughts. In doing so, you direct your attention specifically to your body and your breathing. The multitasking, the complete “being outside of oneself”, becomes the attentive concentration on the self in the here and now. And that has an extremely calming effect on the body: the blood pressure drops and the release of stress hormones decreases. You breathe deeper and signal to your body and mind that they can relax again.