HealthyLife Articles

Tag: breathing

Recovery Position

First Aid

The recovery position may need to be used in many conditions that need first aid, such as unconsciousness. It should not be used when a person: Is not breathing; has a head, neck, or spine injury; or has a serious injury.

To Put a Person in the Recovery Position

1. Kneel at his or her side.

2. Turn the person’s face toward you. Tilt the head back to open the airway. Check the mouth if the person is unconscious and remove false teeth or any foreign matter.

3. Place the person’s arm nearest you by his or her side and tuck it under the person’s buttock.

4. Lay the person’s other arm across his or her chest. Cross the person’s leg that is farthest from you over the one nearest you at his or her ankles.

5. Support the person’s head with one hand and grasp his or her clothing at the hip farthest from you. Have him or her rest against your knees. See image A.

6. Bend the person’s upper arm and leg until each forms a right angle to the body. Pull the other arm out from under his or her body. Ease it out toward the back from the shoulder down. Position it parallel to the person’s back. See image B.

7. Make sure the person’s head is tilted back to keep the airway open.

Image A

Image B

© American Institute for Preventive Medicine

January 23, 2026
Practice Relaxation Techniques

Healthylife® Weigh

Part 6

Use relaxation techniques to manage emotional eating triggers.

Learn These Four Skills to Relax

1. Relaxation Reflex: Get rid of muscle tension.

2. Mindfulness: Be fully present in the moment.

3. Deep Breathing: Feel relaxed by breathing in more oxygen.

Plan Relaxation Time

Plan 15 minutes during the day to intentionally relax. You can also do relaxation exercises as needed throughout the day. Practice these techniques before eating or to cope with an emotion that is triggering you to eat. Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to have greater mental and physical control and improve your response to negative emotions.

How the mind can control the body:

* It can slow brain wave patterns.

* It can reduce heart and breathing rates.

* It can increase blood flow to the limbs.

* It can relax muscles.

© American Institute for Preventive Medicine

January 23, 2026
Yoga

Healthylife® Weigh

Part 5

Yoga is excellent for improving flexibility, relaxation, and stress reduction. Find a good instructor who can modify yoga to suit your individual needs. Develop your skills slowly. You can also find free yoga resources online or at your library. Watch YouTube videos or DVDs for demonstrations of movements.

© American Institute for Preventive Medicine

January 23, 2026
4 Ways To Beat Stress – Fast

SUCCESS OVER STRESS

Whether it’s work, family matters or another issue, it can be hard to relax and wind down when stress hits. Our body has a physical response when we feel stressed or upset. Most people will find that their muscles tense, their breathing gets faster, blood pressure may rise and they may even feel ill. Fortunately, there are some quick ways to help stop this physical response, which will help you feel better mentally, too. Try these simple steps to start feeling better right now:

1. Take slow, deep breaths

Deep breathing is great for the mind and body. It doesn’t take any special equipment, and you can do it anywhere. Put a hand on your belly so you can feel it rise and fall as you breathe. Then, take a slow deep breath in through your nose. Feel the belly push out as you do this. Next, slowly breathe out through your mouth, pursing your lips like you’re whistling. You should feel the belly push back in as you exhale. Repeat this at least 3 times, or more if needed. Slow, deep breathing helps calm the body’s stress response.

2. Put down the technology

It can be tempting to keep scrolling through your phone or zone out in front of the TV when you’re feeling overwhelmed or tense. But this may make your stress feel worse. Some research suggests that getting outside and enjoying nature can make you feel better mentally. If you can, take a walk outside in a natural area like a park. Or, sit under a favorite tree or in a hammock with a book or magazine.

3. Get up and move

Whether it’s walking, jogging, swimming, kickboxing or another exercise, get your body moving. Exercise releases feel-good brain chemicals and has been shown to help lower stress and anxiety. But, don’t wait until you’re stressed to exercise! Get into a daily habit to help with everyday stress before it happens.

4. Talk to someone

If you have a trusted friend or family member to turn to, call them on the phone if you can. Better yet, step outside and enjoy nature while you talk to them. If you can’t reach anyone, pick up some paper and write down your thoughts and feelings. Getting your feelings out with words can help you feel some relief.

© American Institute for Preventive Medicine

January 23, 2026
5 Things To Know About Yoga

BE FIT

Yoga typically combines physical postures, breathing exercises, and meditation or relaxation. Researchers are studying how yoga may be used to help improve health and to learn more about its safe use. If you’re thinking about practicing yoga, here are 5 things you should know from the National Center for Complementary and Alternative Medicine:

1. Studies suggest that yoga may be beneficial for a number of conditions. Recent studies in people with chronic low-back pain suggest that a carefully adapted set of yoga poses can help reduce pain and improve function. Other studies also suggest that practicing yoga (as well as other forms of regular exercise) might have other health benefits such as reducing heart rate and blood pressure, and may also help relieve anxiety and depression.

2. Research suggests that yoga is not helpful for asthma, and studies looking at yoga and arthritis have had mixed results.

3. Yoga is generally considered to be safe in healthy people when practiced appropriately. However, people with high blood pressure, glaucoma, or sciatica, and women who are pregnant should modify or avoid some yoga poses.

4. Practice safely and mindfully. Everyone’s body is different, and yoga postures should be modified based on individual abilities. Inform your instructor about any medical issues you have, and ask about the physical demands of yoga.

5. Talk to your doctor about any complementary health practices you use, including yoga. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

© American Institute for Preventive Medicine

January 23, 2026
Calming Road Rage

SUCCESS OVER STRESS

Often it’s frightening. Sometimes it’s deadly.

Road rage-where flaring tempers mix with two-ton machines-continues to be a problem on America’s highways. Sometimes this problem leads to accidents, assaults, and even murder. It’s a puzzling problem in part because it can happen at anytime and anywhere that roads and vehicles are involved. Yet specific statistics on how often it occurs are hard to come by.

The biggest triggers are drivers who are texting, tailgaters, left-lane hogs, slow drivers, and drivers multitasking, according to an Expedia report.

When you come across an aggressive driver, you don’t want to engage him or her, said Scott Morofsky, author of the books The Daily Breath: Transform Your Life One Breath at a Time and Wellativity: In-Powering Wellness Through Communication.

Head off your own road rage or avoid the rage of others:

*Don’t turn that ignition.If you are feeling stressed and anxious before you even start your trip, then take time to calm down now, not after you are on the highway. Take that deep breath you always heard would work. You might even try counting from 1 to 10, inhaling on 1, exhaling on 2, up to 10 and back to 1 again.

*Stop right there.If you are already driving, and you feel your anger is starting to impact your judgment, pull over for a few moments. Is any problem important enough to risk lives?

*Don’t react or retaliate.You can’t control those other drivers, but you can control how you react to them. If someone is tailgating you, flipped you off, or is just infuriating you with bad driving habits, ignore them.

© American Institute for Preventive Medicine

January 23, 2026
Cold Temps & Exercise: A Great Pair

BE FIT

Has cold weather got you hiding under the blankets? Don’t let it turn you into a couch potato. Your body needs exercise year-round to be healthy. And, exercising in the cold can be enjoyable if you know how to prepare for it.

Why cold weather workouts are cool

Cold air can be refreshing! Stepping out into a chilly day may help you stay moving. There’s no sweltering heat or sticky humidity to slow you down. If fact, the lack of heat may help you work out a little longer and harder. You could burn even more calories and give your energy levels a boost.

Getting out in the daylight can improve your mood. This can help you get through the long winter with good mental health. Your immune system will thank you, too. Just a few minutes a day of exercise may help you stave off colds and flu.

How to work out when it’s cold

Not sure what you should or shouldn’t do in the winter? Try these activities:

* Brisk walking or hiking

* Ice skating

* Sledding

* Cross-country skiing

* Snowshoeing

Safety first

Staying warm and dry is key during winter workouts. Hypothermia and frostbite are dangerous and are more likely to happen if you’re not properly dressed for the weather. These steps can help you avoid getting dangerously cold:

* Use a moisture-wicking fabric as the first layer against your skin. Never use cotton, as it traps moisture and will make you feel colder.

* The next layer should be a warm material, like fleece.

* The outside layer of clothing should be windproof to keep out moisture and chilly gusts.

Don’t forget to drink plenty of water! Even if you don’t feel hot, your body needs hydration during exercise.

Indoor workouts work, too

If it’s simply too cold, icy or otherwise unsafe to exercise outdoors, you can still get off the couch and get healthier. Indoor workouts include:

* Going up and down stairs

* Dancing

* Vacuuming, mopping or other active housework

* Roller skating

* Yoga

* Workout classes at a local gym or community center

People who have had a heart attack or stroke, or are at risk of either one, should ask their doctor about safe ways to exercise.

Signs of hypothermia

Hypothermia means the body temperature has dropped too low. Seek immediate care and/or go to an emergency room if hypothermia is suspected. Signs to look for include:

* Sudden clumsiness, lack of coordination

* Confusion

* Shivering

* Sleepiness

* Slurred speech

* Very cold feet or hands

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
How To Practice Safe Stress

SUCCESS OVER STRESS

Post-holiday stress during the gloomy days of winter can trigger stress or depression. Dr. E. Christine Moll, a mental health counselor, notes that relationships, finances, and physical demands can trigger stress.

“When stress is at its peak, it’s hard to stop and regroup,” said Dr. Moll. “Take steps to help prevent normal seasonal depression from progressing into chronic depression.” She suggests the following strategies:

*Acknowledge your feelings.

*Seek support.From family and friends or community, religious, or social services. Consider volunteering at a community or religious function. Getting involved and helping others can lift your spirits and broaden your social circle.

*Be realistic.Things don’t always stay the same. Find new ways to connect.

*Set differences aside.Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion.

*Stick to a budget.And if holiday bills are mounting, work with a financial counselor to scale that mountain and plan to avoid a similar situation next year.

*Learn to say no.

*Keep up your healthy habits.Make time for exercise.

*Take a breather.Make some time for yourself even if it’s just 15 minutes alone. Take a walk, star gaze, listen to music. Read a fascinating book. Slow your breathing and restore calm.

*Rethink resolutions.Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame.

*Seek professional help if you need it.Talk with your doctor or a member of your company’s EAP for a referral to a mental health counselor.

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Unhealthy Stress Responses

SUCCESS OVER STRESS

Do you ever wish you could erase the stress from your life? Although that’s not possible, there’s another option: change the way your body responds to stress. The American Heart Association recommends the following strategies for dealing with stress.

Change your self-talk.

Think about some of the thoughts that pop into your head when you’re stressed. There’s a good chance some of these thoughts are making your stress response worse. Thoughts like “I can’t do this” or “Everything is going wrong” can be replaced with positive thoughts that can calm your body and mind. Practice telling yourself, “I can handle this, one step at a time,” or “Everyone makes mistakes, and I can forgive myself.”

Adopt a healthy habit you enjoy.

Many people respond to stress by overeating or other unhealthy habits, such as drinking alcohol or using tobacco. Instead, try going for a walk, calling a friend, listening to your favorite music, or reading a good book or magazine. Try to do this healthy habit at least once a day for 15 minutes to keep stress levels under control.

Look into relaxation.

Relaxation is about more than just sitting down in front of the TV. True, deep relaxation involves exercises such as deep breathing, meditation, yoga, or tai chi. These can take some practice to learn how to do them, so look into community classes or one of the many meditation apps available.

When you change your body’s stress response, you’ll feel better and may possibly avoid some or all of the health problems stress can cause.

© American Institute for Preventive Medicine

January 23, 2026
Is Yoga For You?

BE FIT

Yoga is an ancient Indian practice that engages the mind and body. There are many different forms of yoga, and the type you choose should suit your health and fitness goals. Check out these more popular types of yoga.

Hatha

Hatha yoga is a general term for any type of yoga. But in general, hatha classes focus on perfecting and holding yoga poses and proper breathing. It can be relaxing, as it is generally slower paced. You may not get an aerobic workout from hatha yoga, but it can improve your strength, balance and flexibility. Hatha classes are usually geared towards beginners.

Vinyasa

This is a faster-paced style of yoga that moves quickly from pose to pose, sometimes with upbeat music. You may work up a sweat and get a good cardiovascular workout. Before trying vinyasa, be sure you are familiar with basic yoga poses so you can follow along. It is often suitable for all skill levels, as the poses can be modified to fit your comfort and ability.

Ashtanga

This style uses the same six poses in an identical order or sequence. It can be repetitive, but allows people to follow a set routine. This tends to be a more fast-paced and vigorous style of yoga. You may get hot and will need to drink plenty of fluids.

Bikram

Bikram yoga, sometimes called hot yoga, is done in a heated room and is designed to make participants sweat heavily during the class. Bikram involves a set of 26 poses and two breathing exercises during a 90-minute class. Though it’s a predictable sequence, the heat makes it a strenuous activity. Though studies haven’t proven its safety or risks for sure, it is not right for everyone. Always ask your doctor before trying any kind of hot yoga. The excess heat may cause heat-related illnesses in some people.

© American Institute for Preventive Medicine

January 23, 2026