| How to Breathe Better Posted: 19 Dec 2019 04:00 PM PST Feeling like you can't breathe well can be frightening and stressful. To help you breathe better, do breathing exercises to help you breathe deeply, calm down, and restore your natural breathing. Additionally, make lifestyle changes to improve your breathing. If you're experiencing shortness of breath, try re-positioning your body to help you breathe easily. However, see your doctor if you're struggling to breathe, you have breathing issues often, or you're dealing with anxiety or panic attacks. [Edit]Doing Breathing Exercises - Perform abdominal breathing to take deep breaths. Lie down in a comfortable position, then place one hand on your chest and the other on your abdomen. Slowly inhale through your nose to draw air into your abdomen. Feel your abdomen rise under your hand. Then, slowly exhale through puckered lips. Repeat for 5-10 minutes.[1]
- The hand on your chest shouldn't rise during this exercise. Only your abdomen should rise.
- Repeat this exercise 2-3 times a day to improve your breathing.
- As you get used to the exercise, you can do it sitting up. Eventually, you'll be able to do it while standing.
- Do rhythmic breathing to calm yourself down. Focus on slowing down your breathing by counting as you inhale, hold your breath, and exhale. Inhale as you slowly count to 5, then hold your breath for a 5 count. Next, exhale as you slowly count to 5. Repeat 5 times to help you return your breathing to its natural rhythm.[2]
- It's okay to vary your count. For instance, you might prefer to use a 3 count instead of a 5 count. Do what feels right to you.
- Use alternate nostril breathing to deal with stress. Place your finger over 1 nostril to close it off. Then, slowly inhale through your open nostril until your lungs are full. Hold the breath for 1 second, then close that nostril and slowly exhale through your other nostril. Inhale through that nostril, then close it off and exhale through the first nostril.[3]
- Continue to alternate nostrils for 3-5 minutes to help restore natural breathing.
- Perform the 4-7-8 breathing technique to help you relax. Sit with your back straight, then place your tongue behind your teeth. Exhale through your mouth without moving your tongue to empty your lungs. Close your mouth, then inhale through your nose for a 4 count. Then, hold your breath for a 7 count. Exhale with a whoosh as you count to 8.[4]
- Take a total 4 of 4-7-8 breaths to help you feel calm and relaxed.
- Breathe in slowly then hum on your exhale to slow your breathing. Slowly inhale through your nose until your lungs feel full. Then, make a low humming sound as you exhale through your mouth. Continue to hum until your lungs are empty. This can help you slow down your breath, which relaxes you.[5]
- Repeat this for several breaths to help you slow down your breathing.
- If you like, say a mantra like "Om" as you exhale.
[Edit]Making Lifestyle Changes - Use good posture so it's easier to breathe. Poor posture compresses your lungs and airways, making it harder for you to breathe. Improve your posture by straightening your spine when you're sitting or standing. Additionally, roll your shoulders back and tilt your chin up. This may help you breathe better.[6]
- Look in the mirror to check out your posture. Practice standing or sitting up straight until it feels natural to you.
- Prop yourself up if you have trouble breathing while you're sleeping. You may struggle to breathe while you're lying down, especially at night. If this happens, use pillows or a wedge to prop up your upper body. This will take some of the pressure off your lungs so you can breathe better while you sleep.[7]
- You might also try putting a folded blanket under your pillow.
- Limit your exposure to air pollutants and irritants. Air pollution can affect your lungs and airways, making it harder for you to breathe. While you might not be able to avoid all air pollution, you can reduce your exposure to it. Here are some ways to avoid exposure to common air pollutants:[8]
- Avoid spending time outdoors around pollutants.
- Stay away from allergens.
- Don't use perfumes and colognes.
- Stop using air fresheners.
- Pick fragrance-free personal care products and cleaners.
- Avoid burning candles or incense.
- Clean your home often to prevent dust and mold.
- Step away when someone is smoking to avoid second-hand smoke.
- Do an elimination diet to help heal a leaky gut. If you're sensitive to a food you're eating, it may cause holes in your intestines that allow bacteria and food particles to escape into your body. This triggers inflammation and illness in your body as it tries to fight off the invaders. The inflammation can cause breathing issues and allergies. To help you heal, do an elimination diet to improve your gut health.[9]
- Eliminate common food allergies like milk, gluten, eggs, soy, sugar, nuts, and caffeine for 3-4 weeks. Once you start to feel better, add the foods back 1 at a time to see if they affect you. Stop eating any foods that make your symptoms return.
- Use an air filter to improve your indoor air quality. Unfortunately, the air inside your home may be full of indoor air pollutants. This can irritate your lungs and make it harder for you to breathe well. Luckily, indoor air filters might help filter out these pollutants so you breathe easier. Use HEPA filters to improve the air quality in your home.[10]
- Install HEPA filters in your air conditioning system. Additionally, you might get an air filter fan to improve the air quality.
- Exercise for 30 minutes daily to improve your respiratory health. You might struggle to breathe after being active. Regular exercise can help you improve your physical fitness so you can breathe easier. Do 30 minutes of moderate cardio exercise at least 5-6 days a week to help you get fit. Here are some exercises you might try:[11]
- Go for a brisk walk.
- Run.
- Use an elliptical.
- Ride your bicycle.
- Swim.
- Take a dance class.
- Join a recreational sports team.
- Stop smoking if you do. You probably know that smoking affects your breathing, but quitting is extremely difficult. Talk to your doctor about using quitting aids to help you stop smoking. This can help you take charge of your respiratory health.[12]
- For instance, your doctor might be able to give you patches, gum, or prescription medicine to help you deal with cravings. Additionally, they might help you find a support group that can help you stay strong.
[Edit]Dealing with Shortness of Breath - Sit down and lean forward, resting your elbows on your knees. Get comfortable in a chair with your feet flat on the floor, then lean your chest slightly forward. Bend your arms and place your elbows on top of your knees. Then, release any tension that you're holding in your neck or shoulders. Stay in this position until your breathing returns to normal.[13]
- You should start to feel better in 2-3 minutes.
- Drink warm fluids to relax your airways. Warm fluids naturally relax your airways and thin out any mucus that you may have. Sip on warm fluids when you're feeling like it's hard to breathe. This may help you breathe better.[14]
- For instance, you might drink warm tea or sip on warm water.
- Lean your hips against the wall, lean slightly forward, and relax. Stand with your back to the wall and your feet about hip-width apart. Lean slightly forward and place your hands on your thighs. Relax your shoulders and arms, then focus on your breathing. Stay in this position until your breathing returns to normal.[15]
- You should breathe easier in 2-3 minutes.
- Do pursed lip breathing if you've been active or anxious. Pursed lip breathing can help you ease shortness of breath caused by strenuous activity or anxiety.[16] Start by closing your mouth and slowly inhaling through your nose for a 2 count. Pucker your lips like you're about to whistle, then slowly blow out the air to a count of 4. Repeat until your breathing returns to normal.[17]
- You should feel better after 2-3 minutes of pursed lip breathing. If you don't, you may need to try a different breathing exercise or you might need medical care.
- Incorporate pursed lip breathing into your daily routine to help control chronic breathing issues. Do it 4-5 times a day for 1-2 minutes to help you breathe better.
- Sleep on your side with a pillow between your knees. You might experience shortness of breath while you're sleeping, especially if you're sick or snore. To help yourself breathe better, turn onto your side to sleep. Place pillows under your head to prop up your upper body and put a pillow between your legs to align your spine.[18]
- If you have a tendency to roll into a different position, use blankets or pillows to prevent you from rolling over.
[Edit]Seeking Medical Care - Get immediate medical care if you're struggling to breathe. Try not to worry, but shortness of breath can be a life-threatening symptom. If you're unable to catch your breath, call for help or have someone drive you to an emergency room. This will help you get the treatment you need to help you breathe easier.[19]
- Don't try to drive yourself to the doctor if you're having trouble breathing. Always get someone else to drive you so that you get to doctor safely.
- See your doctor if you're having trouble breathing regularly. While you probably don't need to worry, breathing issues can become serious. It's possible you have a medical condition that's causing your breathing issues. Your doctor can give you a proper diagnosis so you can begin treatment.[20]
- For instance, you might have asthma that requires treatment with inhaled steroids. You could also have a condition like chronic obstructive pulmonary disease (COPD).
- Tell your doctor about any other symptoms you're having and how long you've been having symptoms.
- See a therapist to help you with anxiety or panic attacks. Chronic anxiety and panic disorders may make it difficult for you to breathe. If this is the case for you, work with a therapist who can help you manage your condition. They'll help you change your thoughts and behaviors so you can improve your breathing.[21]
- Ask your doctor for a referral to a therapist or look for one online.
- Your therapy appointments may be covered by insurance, so check your benefits.
- If you're having anxiety or panic attacks daily, your doctor or therapist may prescribe medication to help you manage your condition. This might help you get relief.
- Talk to your doctor if you have symptoms of sleep apnea. You might have trouble breathing in your sleep, which is called sleep apnea. This condition can be life threatening if you don't get treatment. Fortunately, your doctor can prescribe a continuous positive airway pressure (CPAP) machine to help you breathe at night. See your doctor if you have the following symptoms of sleep apnea:[22]
- Waking up with a dry mouth
- Loud snoring
- Gasping for air while you're asleep
- Morning headaches
- Trouble staying asleep
- Extreme tiredness
- Trouble concentrating
- Being irritable
- If you're out of breath because of physical activity, slow down until you can breathe easier.
- If your nose is stopped up, try spraying 1-2 drops of nasal saline drops into each nostril every 2-4 hours. If this doesn't help, use a nasal decongestant to relieve your stuffiness if it's safe for you to take it.
[Edit]Warnings - If you're having trouble breathing, see your doctor immediately.
[Edit]References |
| How to Reduce Holiday Travel Stress Posted: 19 Dec 2019 08:00 AM PST The holidays can be stressful even without having to travel. Traveling around holiday time can amp up your stress levels, especially if you've got a family of your own. Manage your holiday stress by planning ahead and getting things taken care of well in advance before you leave. Do what you can to make your travels pleasant and safe. When traveling with kids, take special considerations for their needs. While the holidays may be stressful, do what you can to lower that stress as much as possible. [Edit]Planning Ahead - Write lists. You might think, "There's no way I'll forget that!" and yet, under stress, you may forget even the most basic things. Write a list of what needs to be bought, packed, accomplished, and arranged before you leave. Start well in advance so you don't get stuck doing loads of laundry the day you leave.[1]
- Let someone else look over the list to make sure that you haven't forgotten anything.
- Put reminders where you need them. For example, write a list of bathroom items you need and put it on your bathroom mirror so that you can collect all of the items at once.
- Put sticky notes onto necessary items you need to bring or put a list of things you need on the door.
- Make arrangements ahead of time. If you need to find a pet sitter, do this well before you leave on your trip. If you are running out of your prescription medication, get a refill prior to leaving. Take stock of any arrangements that must be made before you leave for your trip and take care of them before you go. It's best to take care of any details before traveling so you don't have to think about them while you are away.
- Pay your bills and run any errands that are vital before leaving.
- Organize your things. You might be packing your stuff, your children's things, and gifts for other people. Staying on top of that many things can be difficult, so use a bit of organization. Pack your suitcase with clothes ahead of time and make sure everything fits well. Chose simple, lightweight clothing and fold your clothes in a way that saves space in your suitcase.[2] Decide whether to wrap the presents before or after traveling.
- If you're traveling in a car, consider having a bag within reach with certain items you may want or need on your journey.
- For heavy or bulky items, such as shoes or coats, choose one to take. Make sure the rest of your clothing matches this one item.
- Plan for likely hazards. If you're on a schedule (like catching a bus, train, or airplane), plan for potential hazards to getting there. Plan ahead for traffic, running late, or toddler tantrums.[3] Especially if you are traveling with children, prepare for any emergencies by having snacks, a change of clothes, and any other necessary items that might come in handy while traveling.
- Whether you're on an airplane or in a car, have snacks for any passengers that may get grumpy without food. Avoid sweets, as blood sugar spikes and crashes can make people grumpy.
- Bring clothing for various temperatures, and plan to layer. Even if it might be hot at your destination, bring a sweater in case there is air conditioning or a cold breeze.
- Choose flights (or airlines) with minimal delays. If you're traveling around holiday time, opt for airlines that aren't known for lengthy delays or canceled flights. If you find a flight with a very short layover, opt for a longer layover (or pay a bit extra for a direct flight) in order to avoid the hassle of potentially missing a flight.[4]
- Consider purchasing flights that depart early in the day. Airports tend to be less crowded and if you need to make changes, it may be easier to get a different flight.[5]
[Edit]Getting Through Your Travels - Keep essential items nearby. Whether you flying or driving, have your necessary things close to you. Keep your medical prescriptions and necessary toiletry items in your carry-on bag. Bring an extra change of clothes in case your baggage gets lost. If traveling by car, have a specific bag set aside for overnight essentials.[6] Keep blankets and pillows nearby to keep your journey more comfortable.
- If traveling with kids, pack toys and items to keep them entertained and busy.
- Prepare your car. If you're driving a long distance, make sure your car is ready for the journey. Get an inspection by a mechanic you trust and get an oil change. Make sure your tire tread is good and that your car is in good overall condition. If you anticipate bad weather, prepare for these conditions by ensuring the safety of your car.[7]
- Get new headlights, fog lights, windshield wipers, or snow tires.
- Have something to look forward to. If you tend to dread traveling, pack a special treat for you to enjoy. For example, splurge on a special snack to eat or a book to read. Find an audiobook that appeals to you and save it for your travels.[8]
- Having something to look forward to can make your travels feel less like a hassle.
- Be lighthearted. You'll likely come into at least one travel snag. Instead of getting upset or bent out of shape, keep your sense of humor and go with the flow. Be flexible and recognize that not everything goes according to plan. Sometimes disasters happen and you need to be willing to change your plans. If this happens, maintain your sense of humor and find a way to approach it without getting upset.[9]
- If you find yourself becoming stressed or panicked, find a quiet place to be by yourself for a few minutes. This might be a bathroom or the courtyard of your hotel. Take deep breaths, and relax your muscles to prevent yourself from becoming upset.
- Practice relaxation. If you're feeling overly stressed, find a healthy outlet for stress, such as relaxation. Find things that help to relax you, such as listening to music, writing, or reading. Use relaxation before you take off and during your trip. If you need some alone time, let others know that you need a quick break and will be back.[10]
- Find ways that help you feel calm. This could be calling a friend, taking a bath, writing in a journal, or going for a walk.
- Avoid taking out your stress through drugs, alcohol, or other destructive means. Instead, find healthy and constructive ways to cope. For more information, check out How to Deal With Stress.
[Edit]Traveling with Kids - Give kids plenty of warning. If you're going to visit family, let your kids know ahead of time. If your child fears change or has a difficult time adjusting to new people or places, give them plenty of time to prepare for the trip. Talk about who you will be seeing, what you'll be doing, and what activities you can look forward to on your trip.[11]
- Make a travel book for your child, letting them see pictures of who they are visiting and what activities they will be doing. Provide some blank pages for your child to use to draw or color. This can help build positive anticipation instead of worried or nervous dread.
- If flying, let your kids know that you will go through security. Let children over the age of 12 know they will need to take their jackets and shoes off. Children under 12 can leave on light jackets, head coverings, and shoes.[12]
- You can even make a game of practicing going through security, complete with pretend "tickets" and suitcases.
- Rehearse what children should do if you are separated. You should prepare your child so that they know how to find help if you are separated during your vacation. Roleplay these situations before you leave so that they know how to act.[13]
- Teach them your phone number, and practice dialing it with them. Also teach them how to dial 911 or how to reach emergency services in the country you are visiting.
- Teach them how to recognize police officers. If you are going to a foreign country, make sure you look up what police wear in that country.
- Give them a piece of paper with your hotel and contact information on it. They can give it to a police officer or official trying to help.
- Take advantage of early boarding. If flying, ask about family boarding. Many airlines allow families with young children or multiple kids to board earlier than other passengers. This can help you get you and your family situated without dealing with the crowds of people on the plane. [14]
- Use the extra time to get your children sitting and occupied. Get out your toy bag and snack bag and stow the rest of your bags.
- Take out some gum, and give it to them to chew during take-off and landing. This will prevent their ears from popping. If you have a baby, a bottle will do the same trick.
- Coach kids on acceptable behavior. If children are attending an event or visiting family, let them know what behavior is expected of them. Even as you travel, be clear in how you want the kids to behave. For example, say, "We use our inside voices when inside a hotel because we need to respect other people's vacations, too." If you're flying, say, "You might get bored or nervous when you're on the airplane. If you feel this way, let me know. It's not okay to whine or scream inside an airplane."[15]
- Let children know what kind of behavior is expected before you leave on your trip. If necessary, remind them of your expectations. Say, "Remember we talked about excusing yourself from the dinner table."
- Give kids a job. Giving your child a "job" while on vacation can help them feel involved and invested in your plans. These jobs should be simple and fun for the child. Some things they can do include:
- Take pictures on a disposable camera.
- Pick out postcards and gifts for family members.
- Carry the map or guidebook.
- Choose what to do on a certain day.
- Set aside time before and after your travels. If you feel rushed before heading out, plan to take some time off work so you can properly prepare for your travels. Consider working a half day and using the time to run errands, pack, and feel ready before you head off. Getting everything prepared and ready can help reduce stress and make you feel more calm, which feels much better than running around trying to get things done.[16] Especially with kids, you might want some time to decompress.
- Consider having a day to yourself (or at least without any plans) after your travels to help you recuperate and get back into the swing of things.This will also let kids rest up before they have to return to school.
[Edit]Related wikiHows
[Edit]References |
| How to Prune a Poinsettia Posted: 19 Dec 2019 12:00 AM PST The distinctive red and green foliage of poinsettias can be seen all over during the Christmas holiday season, but these beautiful plants are often forgotten for the rest of the year. If you have a poinsettia that you want to keep healthy when the holidays are over, you will need to trim it back and regulate water, soil, and temperature conditions. By doing so, you will have attractive poinsettias made all the more so because you kept them growing yourself! [Edit]Trimming the Plant after Blooming - Wear gloves to keep from coming in contact with skin-irritating sap. When cut, poinsettias leak a milky white sap that, though not poisonous, can cause some irritation, especially for people with latex allergies.[1]
- If you get sap on you, quickly rinsing it off with water and soap should be enough to prevent irritation.
- The sap can also damage the plant itself if left on the stems or leaves for too long. If some sap leaks onto the poinsettia plant, wipe it off with a damp rag.
- Cut off the dead foliage using clean gardening shears in February or March. Trim discolored, dry, or limp leaves by making 45-degree cuts on the stem just below the leaf. Do not cut off foliage that appears green and vibrant. Some petals and leaves may fall off naturally, and you can discard them however you choose to.[2]
- Using clean shears keeps bacteria from getting into the plant, so you may have to disinfect your shears before making any cuts
- Trim the stems so that they are approximately long. Poinsettias naturally grow to be a large shrub. To keep them at a compact size during the year, you will have to cut the stems to a shorter length. Once you have cut off the dead leaves that block them, you can cut off the stems more easily to this length.[3]
- If you want larger poinsettias during the holiday season, you can leave the stems a bit longer so that they end approximately from the rim of the container they are in.
- The cut stems can be used to propagate new plants. Do this by dipping the stem in a rooting hormone and then planting this into a pot with soil.
- Prune often throughout the year to keep the poinsettias at this size. Check on your poinsettia once a month. If it has grown since the last check, trim the stems back down to or to your desired size, leaving 3 or 4 new leaves on the stems. Your poinsettia plant should have a rounded shape, with dense and compact growth. Pinch small shoots off in order to encourage bushiness.[4]
- Pinched shoots can be used for propagation.
- Stop trimming at the beginning of November. Shorter days during the end of fall and the beginning of winter cause poinsettias to begin flowering and changing color.[5] For big red foliage, you should stop trimming the plants to allow for maximum growth during this time.
[Edit]Maintaining a Good Environment for Reblooming - Water the plant regularly and ensure proper drainage. Poinsettias, like all plants, need water to grow, but they can be very sensitive to overwatering. Water the plant when the surface of the soil feels dry to the touch.[6]
- If you bought your plant in winter, it is likely to be in a pot wrapped in foil. Take the pot out of the foil in order to allow for drainage.
- Keep the plant in a sunny place with a temperature of at least . The plant should receive a good amount of light, but should not be placed directly in the sun. Avoid drafty locations where temperatures may fluctuate during the day and night.[7]
- Place the plants in complete darkness for 13 hours a day beginning in mid-September. For those characteristic bright red leaves, poinsettias need approximately 13 hours of absolute darkness per day for 8-10 weeks. Place them in a closet, under a box, or inside a cover, making sure that absolutely no light can get through.[8]
- Setting a daily alarm is the best way to remind yourself when to do this and keep you on track for beautiful plants during the holiday season.
- During the other hours of the day, the plant should receive normal lighting conditions.
- Growing poinsettias is a yearlong process that requires keeping to a pretty rigid schedule. Make sure you're prepared to stick to it for the whole year.
[Edit]Warnings - Keep the poinsettia away from pets. Ingesting the leaves and sap can lead to vomiting and diarrhea in many animals.[9]
[Edit]Things You'll Need - Gardening shears
- Gloves
- Pot
- Gardening soil
[Edit]References |
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