The expert spoke about breathing practices for relaxation

Breathing is not just a physiological process, but also a powerful tool for regulating the nervous system and emotional state, FitStars fitness trainer, vinyasa flow teacher of hatha yoga, and yoga therapist for pelvic floor dysfunctions Lera Bury told Izvestia on May 10.

"When we breathe deeper or change the rhythm of breathing, we directly affect the work of the sympathetic and parasympathetic nervous systems. Rapid and rhythmic breathing activates the sympathetic system, helping to cheer up. And slow breathing with an emphasis on exhalation increases parasympathetic activity, reducing stress and anxiety," she said.

From a physiological point of view, breathing techniques have an effect on the cardiovascular system. By changing the rhythm of breathing, you can regulate your heart rate, vascular tone, and even activate certain centers in the brain. Breathing connects the cerebral cortex to deeper structures such as the hypothalamus, which plays an important role in managing stress and alertness levels.

To quickly integrate into the workflow, the specialist recommends using "fiery breath" (kapalabhati).: This is a technique based on short active exhalations through the nose and passive inhalations. Just one minute of such breathing at a moderate pace (20-30 exhalations) can activate the sympathetic nervous system and increase blood flow to the brain.

To relieve stress, it is useful to use breathing with an extended exhalation in a ratio of 1:2: inhale for 4 counts, exhale for 8. This method reduces the activity of the sympathetic system and gradually puts the body into recovery mode. Square breathing (4-4-4-4) is also effective: inhale — hold — exhale — hold, where each phase lasts 4 seconds or more, in a comfortable rhythm. This technique helps to stabilize the nervous system and slow down the heart rate.

"Through breathing, we can quickly change our energy levels and emotional state. This is one of the simplest and safest ways of self—regulation," concluded Buri.

Strength is all in cabbage: what fruits and vegetables will save from hypovitaminosis

Experts told about the need to make up for the deficiency of vitamins C, A, D and B group in February

Earlier, on April 7, Ilnur Zubairov, a rheumatologist, a doctor of preventive and integrative medicine, and an expert at Solgar, listed body signals indicating a lack of trace elements to Izvestia. According to him, the presence of white dots on the nail plates may indicate a lack of vitamins and trace elements such as zinc, calcium, iodine, vitamin A. In addition, he explained that the symptoms of vitamin C deficiency include dry and split hair, fatigue, swollen and painful joints.