The great outdoors is a wonderful place to be, especially in a hot Summer. Simply going outside can have huge benefits on your physical and mental wellbeing, so next time you’re planning a party or event, why not take it outside?

Cover

We can preach about the wonders of the great outdoors all day, but you always have to be realistic, and sometimes it is going to rain. The best thing you can do is organize some cover!

You can find plenty of party tents to rent online that will provide great protection against the wind, rain, or even the sun! Move the food, bar, and tables under your tent and your guests will be comfortable no matter what.

Music

Bringing music outdoors can be a little more difficult, considering you need to be very aware of the wiring and any electrical components outside. That being said, gigs are held outside all the time, so how can you get that sound quality on a budget?

There are plenty of companies online who will organize your outdoors sound systems for you, for a cost. A good idea could be to hire a local band who will bring their own equipment! That way you get a live performance to give your event the edge!

Lighting

Throughout the day, your outdoors event will be entirely weather dependant, but no matter the weather, you’ll need to organize some lighting if your event goes on past sunset!

Outdoors lighting can be as cheap or as expensive as you like. From full, elaborate lighting set-ups to a few spotlights hidden amongst the trees. You should go for a lighting hire company that works on all kinds of different events to make sure you’re getting all of the expertise while keeping the costs low.

Planning

Some people adore party planning, others hate it! Finding bands and caterers can be great fun, but getting into the intricate and vital details of guest lists, timings, travel and accommodation can become an administrative nightmare.

Get to grips with what a professional party planner does on a day to day basis, and get very good at keeping notes! Party planning can be stressful, but if you follow some planning guidance, you’ll make it through to the big day without a hitch.

Flooring

If the rain comes, then your wonderful outdoors setting could turn into a slippery, muddy nightmare. The last thing you want is for your guests to be slipping, sliding, and splashing their way through your party!

Get ahead of the weather and get some outdoors floor panels for your event. Rent these out and build walkways and platforms at the most important areas of your venue. That way, if the weather fails, your event will live on!

Bringing an event outdoors comes with challenges, but if you follow these simple steps and tricks, and if you’re planned enough, you should be able to overcome whatever the outdoors throws at you!

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Many people assume that if they don’t have a natural talent for singing, they won’t be able to achieve much, given that singing is one of those rare gifts that not everyone is blessed with. The fact is that beyond having talent, the great vocalist is someone who is passionate about their job, works really hard, and is prepared to sacrifice and go above and beyond to achieve their goals. Here is what it takes to become a great vocalist.

Passion

Singing isn’t like a standard desk job where you can just show up, do your job, and get paid – it requires a lot of time, devotion, and effort, and you’ll only be successful if you truly enjoy what you’re doing.

If you genuinely enjoy the act of singing, you’ll be able to put up the effort to learn how to sing, practice, warm up, acquire new abilities, and look for employment and chances. You could be a good vocalist, but you’ll never be a genuinely successful, great vocalist unless you first and foremost love what you’re doing. Sure, like with anything in life, there may be moments when your enthusiasm wanes, but you must love singing at its core to not just make it work, but to excel at it.

Voice Care And Health

Many people are unaware of how important it is to take care of one’s voice in order to keep it in top shape for any performance. Warming up and going out on stage to sing isn’t enough! Great vocalists prepare for their performances days, if not weeks, in advance by doing everything they can to ensure that their throat, mouth, chest, and entire body are in tip-top shape. This may entail abstaining from alcohol and certain meals, drinking just the best drink for singers, having lots of rest, and so on. There are several guidelines singers might follow, and a plan must be devised and followed after checking with a teacher and sometimes a doctor.

Singing has a lot of physicalities, just like an athlete practicing for a game, and it may have a significant influence on every aspect of a vocalist’s life. Discovering the rules of what to eat and drink, as well as what to do and what not to do, is just half the battle; a great vocalist must also ensure that they follow these guidelines! Giving up some pleasures might be difficult for some, but it is sometimes what separates the excellent from the good ones.

Time Commitment

As a vocalist, you’ll undoubtedly spend a significant amount of time on stage or in the studio singing… However, that is only a fraction of the time you must give to your profession in order to be a great vocalist. Many individuals who wish to get into music (particularly as performers) may not know this when they first start down this path: the amount of time necessary to be the best is staggering, and it’s one of the many reasons why some people leave this field.

A million and one other tasks will take up your time, in addition to playing on stage and recording music in a studio, and you won’t be able to avoid any of them. You must know your songs backward and sideways, ensuring that you comprehend everything from your breathing to your timing, among other things. After that, you must practice, practice, practice. More practice is always a good idea, even if you think you have a strong handle on the melody. With all of this in mind, it’s simple to realize how much time and effort goes into being a great vocalist.

Controlled Breathing

Forget the lyrics; arguably the most crucial aspect of singing is breathing. You may ruin the song by running out of air in the middle of a note, or you could even miss a cue because you’re too busy taking a breath. This may be a problem for all vocalists. Singing for any length of time is physically demanding, and you must be careful to manage your energy and breathe properly… or you may not make it to the end! Working with a vocal coach is an excellent approach to improving your breathing.

Enunciation

When you reach a certain stage in your career, particularly if you want to sing specific kinds of music such as classical or opera, you must concentrate on some of the more technical components of singing, such as enunciation. Enunciation is the process of pronouncing words, and while it may appear simple at first, it may rapidly become complex and challenging when singing.

It’s critical to break negative habits and build good ones if you want to be a great vocalist. It is habits that turn those who can sing into those who excel at it. Hopefully, this post was beneficial to you on your journey!

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From our childhood days, we have heard that the consumption of bananas is excellent for our health. It is full of micronutrients and macronutrients, which impart numerous health benefits. Every part of the banana tree, like the fruit, leaf, and stem, is packed with multiple health benefits. In addition, almost every part of the banana tree has commercial applications.

Banana belongs to the Musaceae family in the genus Musa. The Fe‘i banana, which belongs to the Australimusa sub-section of the Musa genus, is cultivated mainly for its fruit. The Fe‘i bananas are categorised by straight bunches, pink-red to purple sap, and deep yellow or orange coloured fruit pulp. Banana and plantain are a group of large perennial herbs that can grow up to 20 feet.

Banana: An Overview

People cultivate bananas in the tropical region, with India being the largest producer with an average annual output of 14.2 million tonnes. Other leading producers of bananas include Ecuador, the Philippines, Brazil, Mexico, China, and Costarica. People also use the fruit, leaves, stem (also known as ‘false stem’), flowers, and banana tree roots as medicine. In North America, most of the accessible bananas are from one precise variety. However, many types of bananas exist around the world.

Banana is a wholesome fruit, and you can use almost every part of the tree for its medicinal value. For example, it helps maintain low potassium levels in the blood (hypokalaemia), constipation, and diarrhoea. People also use bananas to treat diabetes, high cholesterol, and many other conditions, but no detailed scientific research supports most of these uses.

Banana fruit contains chemicals and carbohydrates. Some of these carbohydrates work as fibres, which play an essential role in regulating the gastrointestinal system. The chemicals function as antioxidants which play a role in reducing swelling and fighting free radicals. Bananas also contain potassium, vitamins, and several other minerals.

Banana Stem: Here’s What You Should Know

The banana stem is not like other plant stems because the flower stalk of the banana plant is known as the banana stem. The thick stalks rise from the soil, thus forming the spine of the herbaceous plant. The banana stem has a crunchy surface and possesses a mild flavour when consumed as a food product. But, on the other hand, it is sweet and gives a bitter aftertaste. Therefore, it is fair to say that the stalk is the stem of the banana plant. 

The banana stalk harvests one colossal flower cluster and then dies. The stalk is generally cut off from the plant when the bananas are plump and subjected to the ripening process. Therefore, people consume this stalk as the banana stem.

Nutritional Contents in Banana Stem

• Potassium (K)
• Vitamin B6
• Vitamin C
• Magnesium (Mg)
• Copper (CU)
• Iron (Fe)
• Manganese (Mn)
• Carbohydrates
• Fibres
• Other minerals & micronutrients

Health Benefits of Banana Stem

The banana stem is loaded with an ample amount of fibre and is thus known to benefit in preventing constipation and ulcers in the long run. The banana stem also contains a substantial amount of vitamins B6 and potassium. Hence, patients suffering from anaemia and diabetes are advised to include this food product in their diet regularly. Some of the other benefits of the banana stem are:

Prevents Diabetes

The prevalence of diabetes is witnessing rapid growth among low and middle-income countries compared to high-income countries. Rising cases of diabetes worldwide are primarily due to several factors such as obesity, sedentary & unhealthy lifestyle, and genetic history.

Vitamin B6 is a cofactor involved in many reactions responsible for modulating various functionalities. Therefore, deficiency of it often leads to several implications like Parkinson’s, diabetes, autism, cancer, and many more. 

Studies linking diabetes and vitamin B6 have correlated both complications and effectiveness. Studies in Drosophila have indicated that vitamin B6 deficiency may lead to diabetes. Hence, banana stems, a rich source of vitamin B6, are believed to produce effective results in combating diabetes. Furthermore, vitamin B6 in the stem supports the production of haemoglobin and insulin. 

People also use the stem for the treatment of hyperglycaemia. Lectin present in the banana stem stimulates insulin-like enzymes, which regulate the growth of fatty cells. Moreover, bananas stems are highly suitable for consumption among diabetes patients, owing to their low glycemic index.

Detoxification 

The juice of the banana stem flushes out toxins from the body. Therefore, it is also consumed as a drink by many. It has diuretic properties and positively affects the digestive system. It also has a lot of good fibre, which plays a vital role in maintaining optimum gut health.

Banana stem juice regulates the acidic levels in the human body and balances them. As a result, it helps to reduce heartburn and discomfort in the digestive system.

Reduce Weight

Banana stem juice is very beneficial in the weight loss process. The high content of fibre curbs hunger pangs and cravings, thereby reducing food intake and contributing to weight loss. The fibre also facilitates the release of sugar and fats into the body’s cells. If consumed as salad, the raw stem pieces help reduce obesity by cutting down on fat.

Prevents Kidney Issues

Currently, doctors often recommend including banana stem in the diet for patients who suffer from gall bladder stones. You can include banana stem in the diet as a beverage or part of a meal.

The stem juice is a decent diuretic drink and helps oust small kidney stones. If mixed with cardamom, this juice soothes the bladder and provides relief against cystitis. Cystitis is a form of urinary tract infection (UTI) that disturbs the bladder. It is more common among women. Cystitis generally heals by itself. However, in extreme cases, you would require antibiotics for its treatment.

Prevents Anaemia

According to WHO, in 2019, the global prevalence of anaemia stood at an overwhelming 29.9% among women in the reproductive age category or aged 15-49 years. Whereas anaemia’s prevalence among children aged between 6-and 59 months stood at 39.8%.

Banana stems are highly recommended in the treatment of anaemia by healthcare professionals. They are rich in vitamin B6 and iron, both known to promote haemoglobin levels in the blood.

Relieves Constipation

Subsequently, the plantain stem is full of fibre, which can effectively provide relief in constipation. Therefore, consumption in the form of juice for treating constipation is exceptionally beneficial. However, not straining the juice is recommended by experts to maintain optimal levels of fibre in the drink.

Reduces Bad Cholesterol

According to reports published by WHO, one-third of ischaemic heart disease cases globally are due to high cholesterol levels. In addition, high cholesterol levels are estimated to cause roughly 2.6 million fatal episodes yearly. Between 2015 and 2018, approximately 12% of American adults showed cholesterol levels higher than 240 mg/dL, says CDC.

The banana stem can also help efficiently manage cholesterol levels, among many benefits. It is a rich source of vitamin iron & B6, which play an essential role in increasing haemoglobin count and reducing low-density lipoproteins (LDL) cholesterol levels.

Regulates Blood Pressure

Hypertension or high blood pressure is when the blood pressure against the arteries’ walls is abnormally high. If left unadministered, hypertension increases the chances of stroke. According to CDC, approximately half of the entire American adult population, i.e., ~47%, suffer from hypertension.

Banana stems are rich in potassium, a mineral best known for combating fluctuations in blood pressure. Hence, regular consumption of banana stems can help manage high blood pressure effectively and reduces the risk of cardiovascular disorders.

Prevents Urinary Tract Infection

Studies have found that Urinary tract infection (UTI) is one of the most common infections that affect women worldwide. UTI often leads to vaginal infections, and it majorly results from pathogens that originate in the digestive tract.

Banana stem juice possesses diuretic properties. Thus, it aids the body in flushing away toxins and purifying the urinary tract. Therefore, it is best to consume banana stem juice at least three times a week to evade the chances of urinary tract infections.

Banana Stem and Ayurveda

As per Ayurveda, all components of the banana tree have great medicinal benefits against a wide range of conditions. People refer to it by synonyms like Kadali, Vaarnaa, Mocha, Ambusara, and Anshumatiphala. Few of the many uses of bananas in Ayurveda include:

• The juice of the banana stem improves Vata disorders and thirst. Vata establishes energy and regulates all movement processes at a microcellular and macroscopic level – from the blinking of our eyelids to the movements of our muscles. It is also responsible for improving circulation, respiration, and the nervous system functions.
• The juice of the banana stem helps flush out kidney stones.
• The Sherbet (syrup) made out of banana stem gives relief from cough.
• You can consume the inner tender stem as a vegetable.

Potential Side Effects of Banana Stem

Although banana stem does not have significant side effects, some possible side effects are allergy, stomach ache, vomiting, or harm to the liver & kidneys. However, it depends on the person’s medical history and the amount of banana stem consumed. You should exercise moderation while eating or drinking in any form. A skin allergy can also be a potential side effect.

In such situations, it is of utmost importance that the person consults a doctor, a medical expert, a nutritionist, or a dietician. Ignoring the symptoms mentioned above can lead to far-reaching health problems.

Banana Stem: Best Ways to Consume

Many people avoid incorporating banana stem as it takes time to clean and cut the banana stem. But given that it is helpful in many ways, there are easy methods to avoid time wastage. Once cleaned and cut, they can be soaked in buttermilk and stored in the fridge for days. Then, as per the requirement, you can use it to make juice for consumption. However, with time, you should change buttermilk.

In Southern Thailand, people usually add a finely chopped banana stem to a sweet and sour vegetable soup or a curry. Therefore, you can use banana stems as an ingredient in cooking meals. 

• The first step is to clean it properly and then peel the outer layers. 
• In the next step, cut the inner layer of the banana stem into small slices. 
• After that, you can fry it or cook it raw according to the person’s palette. 
• You can eat the fibrous edible as kebabs, tikkas, and cutlets.

In West Bengal, people fry the banana stem and incorporate it into meals. Being a tropical region, people in South India use banana stems to curate numerous recipes. A popular recipe is Vazhaithandu Pachadi, a form of raita made with banana stems. It is simple to make and is highly beneficial for health, especially during summers.

The Bottom Line

The banana stem is a herbaceous and non-woody part of the banana tree. People know it by many names across different parts of India and the world. It is a well-established fact that the banana stem is full of flavour and nutrition. People, especially in India, devour this part of the plant. While in other parts of the world, people use it in varied ways in a meal. Being a rich source of nutrients, it finds a place in every household for its affordability, medicinal benefits, and convenience. Capacity & tolerance towards food varies widely from individual to individual. Hence it is strictly recommended to consult a professional in case of potential side effects post-consumption.

Frequently Asked Questions (FAQs)

Q. How do you store banana stems long term?

A. Once cleaned and cut, you can soak them in buttermilk and store them in the fridge for days. Then, you can use it as per your requirement. For example, you can use it to make juice for consumption. Changing the buttermilk as per its sourness should be kept in mind.

Q. How do you remove fibre from banana stems?

A. Banana stems constitute two natural layers—the hard inner layer is edible, and you must discard a porous outer layer. The process of banana fibre extraction is simple. First, you should peel off the outer covers of the banana stem. Next, flatten the inner layers, and strip off the fibres manually or through machines for commercial purposes.

Q. Why are banana stems wrapped in plastic?

A. Wrapping the banana stems is a great way to keep them fresh. You should do it to stop the release of ethylene gas from the stems.

Q. What makes bananas turn brown so fast?

A. When bananas come in contact with ethylene gas, their acids break down. Soon it becomes softer, and the green chlorophyll pigments in the fruit break down. It turns into a yellow hue colour, similar to brown.

Q. Which part of the banana stem is edible?

A. The inside part of the fibrous stalk in a banana stem is the edible portion. However, you will have to remove the rough outer layers to reveal the white or yellowish-green stem.

Q. What part of the banana plant develops into a fruit?

A. The banana fruit essentially develops from the banana flower; this process is flower development. The development of the flower occurs deep within the plant’s stem, which hides under the leaves’ bases. You cannot see the first few stages of flower development until you cut the banana plant. Hence, the stem only appears above the leaves once the flower completes its growing phase.  

Q. Is banana stem good for diabetes?

A. Vitamin B6 in the stem supports the production of haemoglobin and insulin. Therefore, the stem helps combat hyperglycaemia. Moreover, lectin present in the banana stem stimulates insulin-like enzymes, which regulate the growth of fatty cells. Thus, the consumption of banana stem is considered effective in protecting against diabetes.

Q. Can banana stems be eaten raw?

A. You can use the fresh stems raw. However, it is not so tender when the stem is a day older. Hence you will have to cook or fry it to consume it.

Q. How beneficial is banana stem juice for kidney stones?

A. Currently, doctors often recommend including banana stems in the diet for patients who suffer from gallbladder stones. Including banana stem in the diet at least once weekly as a beverage or meal is highly beneficial. The stem juice acts as a decent diuretic drink and helps out small kidney stones.

Q.   When to drink banana stem juice?

A. Drinking a glass of banana stem juice in the morning at least three times a week contributes massively to your health and offers numerous health benefits. However, this depends on individual needs, issues, and medical history. Hence, it is best to consult a doctor to avoid potential side effects.

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“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
Marcus Aurelius

“Every morning we are born again. What we do today is what matters most.”
Buddha

It’s still dark as your alarm bell goes off. You pull up the curtains and the world is waiting for you outside of the window.

As you stumble out of bed and into the shower a new day begins.

So how can you make it more likely that it will be a good or even great day?

Well, in my experience, what you do early in the morning often sets the tone for the rest of the day.

So let me share 7 simple tips that have helped me to create both better mornings and days.

1. Plan the night before.

Put down just 1-3 of the most important things you want to get done on a to-do list.

By keeping the list very limited it becomes easier to actually get the most important thing(s) done.

And to not start procrastinating by doing a few of the less important and often easier tasks that I know I always used to add to a longer to-do list.

2. Prepare the night before.

Reduce the stress during your morning by getting the simple details out of the way the night before.

So:

• Pack your bag.
• Prepare and pack your lunch.
• Put your keys, wallet etc. in their “home” if they are not already there so you can quickly find and grab them before heading out the door.

3. Keep a simple reminder on your bedside table.

What you see during your first minutes after you have woken up can in my experience have quite the effect on the morning and as an extension of that the whole day.

So try putting a small note with a reminder on your bedside table.

Three things you could put on that note are:

One of your favorite quotes.

A powerful and timeless quote is one of the easiest ways to charge the mind with positive emotions and to find a helpful perspective.

So write down one of the own favorite quotes. Here’s a list of 101 of them about happiness if you want some help.

Set a low bar for happiness.

I love this simple reminder.

I tell myself: “Today I will set a low bar for happiness”.

And then I keep that thought in mind for the rest of the day as best I can.

It helps me to feel grateful for the little and everyday things that I too often take for granted like having a roof over my head and all the tasty food I have available.

It makes it easier to stay positive and to find a simple happiness throughout the day.

Write down your most important whys.

Here’s a quick exercise that I use to recharge my motivation again.

It involves finding your deepest and most personal reasons for why you want to make a positive change in your life.

Keeping these most important reasons written down on your bed side table can give you a powerful start to your day and make it easier to stay on the right track from the moment you get out of bed.

4. Go slow.

When I start my day slowly and keep doing things at a slow pace then it becomes easier to keep the stress away. It becomes easier to focus on what I am doing and keep my priorities in mind.

When I go slow I stay in the present moment more of the time and so less negative feelings come my way.

And I appreciate the everyday things in life more because my attention is focused outward and not aimlessly inward towards what happened in the past or may happen in the future.

When I start my day slowly I sometimes get worried that this slow pace will mean that I get less done during my day.

But at the end of the day I most often discover that I got more done.

Because I did things well the first time and because when I go slow I tend to spend less energy on draining feelings and on having my attention bouncing around between many things.

And so I have more energy during the last few hours of my workday to spend on things that matter to me.

5. Get some positive information into your mind over breakfast.

Start your day with something that does not depress you or makes you feel powerless to change your life or the world in some small or bigger way.

Add inspiration and optimism by for example:

• Reading one or a couple of new posts from positive, funny or uplifting blogs or websites.
• Listening to a podcast that boosts your motivation.
• Reading a chapter from a book that inspires you.
• Watching a motivating or uplifting video on Youtube.

6. Start your workday with the most important task.

Find the most important task on the very limited to-do list you created. Do it first thing when your workday starts.

This task is in my experience often quite hard so it is easy to fall for the temptation to procrastinate.

If you feel that urge, then just be still and do nothing. The most powerful part of the impulse to procrastinate by checking email or Facebook passes pretty quickly.

When the worst is over then go easy on yourself instead of trying to push yourself hard.

Tell yourself that you will only work for 1-3 minutes on this important task. Then you can stop if you like.

But you may not want to do that once you have gotten started. This seems to be the case for me most of the time.

Because getting started is most often the hardest part.

7. Build a right thing string.

Doing what you deep down think is the right thing will make you feel good. It will boost your self-esteem and put a spring in your step for an hour or more.

One way that I like to do that is by creating what I like to call a right thing string.

Here’s what you do:

Do something that you deep down think is the right thing. Do it right now.

• Give a genuine and encouraging compliment to someone at work or in your life.
• Help someone who seems lost with directions.
• Unclutter your workspace for 2 minutes.
• Go and work out.

Then add another thing that you think is the right thing to do.

Have an apple instead of an unhealthy snack.

When you feel like judging someone in your life or on TV or in the newspaper try to find a kinder and more understanding perspective. Smile and ask how someone’s day is going (and really listen to the reply).

Then add another thing. And another.

Build a small string of doing the right things during for example 10-30 minutes to boost your energy and the positive feelings you have about yourself and your life.

Continue the string during your day as best you can.

After you have added a right thing to your string – no matter how small it is – make sure to take a few seconds to pause and to appreciate the good thing you did.

I usually think one of these things to myself:

• Awesome!
• Well done!
• That was a good thing to do.
• That was fun!

This boosts the positive mood within and ups the motivation to add another thing to your string.

If you break the string, no worries. Don’t beat yourself up.

Take a deep breath and then start a new string instead.

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It can be a challenge to get the right amount of sleep, especially during a busy school or work week, or in times of stressful life changes. If you want to improve the quality and length of your sleep, you may want to consider an evening pranayama breathing practice. Taking a few minutes to practice a calming and soothing breathing exercise can be a simple yet powerful way to help calm your mind, soothe your anxiety, and relax your body to improve your sleep. Yoga offers several different breathing methods that can help you slip into a deep and restful state of relaxation to prepare the body and mind for sleep.

How breathing affects sleep

The breath is one of the most fundamental ways we regulate our bodies and emotions, and is a key ingredient in our health and well-being. It’s so important that our bodies even have a self-regulating mechanism for it—the respiratory system automatically adjusts the rate and depth of the breath in response to external stimuli, such as sleepiness, stress, exercise, and even emotional states.

Breathing is a critical component of yoga and has been used to change the flow of energy in the body for hundreds of years. Pranayama harnesses the connection between the breath and our autonomic nervous system to alter our mental, emotional, and energetic states.

Mouth vs. nose breathing

Mouth breathing and nasal breathing have very different energetic and emotional effects. Exhaling through the mouth helps release pent-up emotions and stress and has a cooling effect on the body. Breathing through the nose is most commonly used in yoga as it is calming and focusing. Mouth breathing is generally avoided as it can increase your heart rate and blood pressure and trigger a stress response.

Belly breathing

Abdominal breathing is the foundation for all of the practices of pranayama. Breathing into the belly engage is the diaphragm and activates the parasympathetic nervous system and the natural relaxation response. Chest breathing requires more physical effort and is associated with the “fight or flight” stress response.

Likewise shallow breathing agitates the mind and fuels anxiety. Slow deep breaths are calming, soothing and nourishing. Slow diaphragmatic breathing calms your mind, lowers your heart rate, and relaxes the body which helps you to destress and fall asleep faster. Yoga breathing exercises can also help you improve your sleep by resetting your default breathing pattern so that you use abdominal breathing throughout the night.

Counting with breathing

Rhythmic breathing exercises are a common part of many yoga practices. Many people claim that counting their breath cycles with specific timed rations improves their sleep because it makes your mind focus on the counting process. The main explanation of this is that having an extended exhale, or the exhalation longer than the inhalation, is calming and stress reducing. The most popular of these techniques is the 4-7-8 breath ratio, which we explain below. You can also see a chart of all the different breathing ratios on our main pranayama page.

Breathing exercises for sleep

The following seven breathing exercises can all be done easily on your own to help encourage your body and mind to relax and make sleep easier. These pranayamas can be practiced at any time, but they will be most effective when used right before sleep. The best time to practice is about 30 minutes to one hour before you go to sleep.

The below exercises are most effective for acute insomnia and temporary disruptions to sleep. While yoga breathing can be helpful for chronic insomnia, anxiety attacks, and other sleep disorders, it is not a substitute for professional medical care or help from a qualified sleep specialist.

Diaphragmatic Breathing

The diaphragmatic breath is the fundamental relaxed breathing exercise for beginners to learn and practice. Also known as belly breathing, as the belly will rise and fall while the chest remains mostly still when taking deep breaths in this method. This meditative breath reduces stress, promotes relaxation and increases lung capacity and efficiency.

Three-Part Breathing

Perfect for beginners, the three-part breathing method is traditionally known as Dirga Pranayama and builds on the diaphragmatic breath. It’s considered one of the most calming breathing techniques as it allows you to clear your mind by focusing all of your attention on how your breath moves through the abdomen and chest. Many people believe is possible to relieve chronic stress and prevent panic attacks with the regular practice of this breathing technique.

4-7-8 Breathing Technique

The 4-7-8 breathing exercise, popularized by Andrew Weil, uses a counting ratio with diaphragmatic breathing and breath retention. There are many people who believe this 4-7-8 breathing exercise is a natural tranquilizer and the best way to relax and quickly fall asleep. To practice, use the belly breath or three-part breathing technique and inhale for a count of 4, hold the breath in for a count of 7, and exhale for 8 counts. Repeat for four cycles and slowly build up to a longer practice.

Box Breathing or square breathing

Another a counting ratio method with diaphragmatic breathing and breath retention is Sama Vritti Pranayama. It is known as Box, square or equal breathing as it uses a 4-4-4-4 ratio. This pranayama practice equalizes, harmonizes and balances the prana flowing through the body’s nadis or energy channels. This four-part breathing technique is primarily practiced for calming and balancing the mind and body to reduce mental stress and worry. Sama Vritti can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety.

Alternate Nostril Breathing

Nadi Sodhana Pranayama or alternate nostril breathing uses your fingers to close one nostril and breath out the other. Alternate nostril breathing is calming and balancing and brings your body to a much more relaxed state in preparation for sleep. It will be difficult to practice this technique if you’re sick or if you have a cold.

Bhramari Pranayama

Bhramari Pranayama which means “bee breath,” uses a humming sound on the exhale. This type of slow deep breathing can reduce external distractions and help lower the heart rate and blood pressure, readying the body for sleep.

Mantra or affirmation

A mantra is a sacred Sanskrit sound used in japa, or mantra meditation. An affirmation is a short positive phrase that is used to reduce negative thought patterns, similar to a repetitive prayer. Both of these can be used with the diaphragmatic or three-part breath to create a deeper sense of calm and inner peace. If you go to bed and find your mind racing with thoughts, practice repeating a mantra or affirmation using deep breaths for a few minutes.

Yoga Nidra

Yoga Nidra is a mindful body scan where you visualize different parts of your body relaxing with each inhale and exhale. This progressive relaxation technique is a great way to release deeply held levels of anxiety, stress and tension and prepare the body to fall asleep. You can find free Yoga Nidra videos on YouTube ranging from 10 to 30 minutes long.

How long does it take to get results?

It depends on a couple of factors, and it can be very different for different people. You should notice some results after a few days, but it could take you weeks, months, or even years before you see progress. The most important thing is to keep practicing. Like most things, the more you do it, the more quickly you’ll see results.

How to choose the right breathing technique for you

There are so many types of breathing techniques that are available, making it difficult to know which are the best. When it comes to breathing, there is no one right technique that will work for everyone. Various breathing techniques have different benefits and can help you achieve different things. Starting with the breathing technique that feels the most natural for you. Note how each exercise makes you feel mentally, physically, and emotionally. Use a journal or other means to track which techniques have the strongest effect on your sleep.

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What comes to mind when someone talks about challenging yourself? 

Maybe you think your life is challenging enough.

Or maybe your last challenge has you a bit nervous about embracing a new one. 

The plus side?

You learn from your challenges, no matter what the results. 

So, if your last one didn’t turn out the way you hoped, every lesson you learn gets you closer to the results you want. 

To that end, we’ve found 21 rewarding ways to challenge yourself.

Which one will you try first? 

What Does It Mean to Challenge Yourself? 

You’re ready to learn how to challenge yourself. And you know it’s more than facing yourself in the mirror and saying the words, “I challenge you to do something challenging,” though that can be part of it. 

In fact, challenging yourself out loud can be very powerful. Whatever you say out loud and with intention stays with you longer than words kept inside your head. 

As you’ll soon see, though, challenges go beyond strong words and good intentions. And the best ones (for you) are well worth the effort.

What Can I Do to Challenge Myself? 

The best way to challenge yourself is to take extraordinary action that gets you closer to a goal you want to reach.

The actions you choose should be some challenging things to do you may not have tried before. They should force you to step outside your comfort zone. 

To be worthy of the name “challenge,” your chosen action/s should help you in one or more of the following: 

The point of challenging yourself is to help you become the person you want to be, even if you’re not sure, yet, who that is. 

Challenge Yourself with These 21 Goals 

Look through the following challenges to see what stands out for you. Start with something that scares you a little but that you know you can do. 

1. Build a new daily “brain dump” habit. 

Daily journaling gives you a chance to get your thoughts out of your head so you can deal with them and prime the pump and make the day’s writing flow more easily. 

2. Take a class on something that interests you. 

Sign up for a class that intrigues you and might lead you closer to the life you want.

It doesn’t have to be career-related, either; this could be about a hobby you enjoy or an interest you share with someone close to you. 

3. Learn a new language. 

Whether you’re planning a trip to someplace where English is not universally spoken, or you just want to be able to communicate with non-English speaking members of your community, make time every week to learn a language you’re likely to use. 

4. Start a blog. 

Decide on a specific niche that interests you and write something for your blog every week, even if it’s just something new you learned or random thoughts you don’t mind sharing.

Give yourself a day to edit each post with a clear head before you hit “Publish.”

5. Downsize your possessions.

If, like most people, you’ve accumulated more stuff than you want to have in your living space, challenge yourself to downsize your collection, focusing on one category at a time (the Marie Kondo way).

Enjoy discarding (with gratitude) what no longer serves you.

6. Wake up earlier 

Start waking up at least an extra half hour earlier and use that time for a new morning routine that helps you wake up and prepare for your day.

An extra hour gives you even more time for a new routine that energizes you and helps you reach your goals.  

7. Start a daily meditation habit. 

Start every day with at least five minutes of meditation and build a habit you can easily maintain. Also, learn what you can about the benefits of meditation. Try different types to find the one that suits you best. 

8. Create a new sleep-friendly bedtime routine. 

If you’ve gotten into the habit of binge-watching shows on Netflix until midnight (or later), it’s only a matter of time before you start noticing the consequences: fatigue, brain fog, weight gain, etc.

Create a bedtime routine that ensures you get a good night’s sleep. 

9. Challenge yourself to do at least 20 squats a day. 

Or make it 20 push-ups or a half-hour brisk daily walk. Whatever you know you can commit to daily, whether you go beyond that or not, make a habit of it.

Use an app like Productive to remind you of your new commitment and keep track of your streak. 

10. Reach out to an old friend. 

If you’ve lost touch with an old friend, find them and check on them — if only to see how they’re doing and what they’re up to.

They may take their time answering you (since you haven’t been part of their lives), but keep trying. Show them they still matter to you. 

11. Strengthen your relationships. 

Spend time every week repairing and strengthening your most important relationships.

Make time for sitting down for a heart-to-heart talk with your spouse, your kids, and your close friends to nurture the bonds you have. 

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12. Create a savings or investment plan. 

Make a plan to save or invest a specific percentage of your income or a specific amount of money by the year’s end, and calculate how you’ll get closer to this goal month by month and week by week.

Talk to someone who can help you make the best use of your income.

13. Create a debt management plan. 

Make a plan to cut your debt by a specific percentage this year and calculate the payments you’d need to make each month to reach that goal.

You can focus on the higher-interest cards first or focus on eliminating the card with the smallest balance. 

14. Broaden your culinary skills. 

If your culinary style is “cheap and easy comfort food,” it’s time to build on your cooking skills and try new cuisines.

If you’ve ever tried and loved authentic Indian, Thai, Korean, West African, or other foods but have yet to try your hand at making them, now’s the time.

15. Prepare and cook your own meals. 

If you’ve gotten into the habit of letting other people (i.e., restaurants) cook for you, challenge yourself to prepare and cook more of your own meals.

Start with something simple that you like or set a goal to learn how to make all your favorite foods. 

16. Make some new friends. 

If you want to make friends badly enough, and just hanging out in your usual community hot spots isn’t helping, reach out to someone on social media. Answer their questions, and pose new ones.

Be the kind of social media contact whose comments they look forward to. 

17. Volunteer for a cause that’s important to you. 

Donating to worthy causes is also good, but volunteering in person is more challenging and takes a whole other dedication level.

Consider your options and make some phone calls to see what volunteer opportunities they have and their greatest needs.

18. Spend more time around people who help you grow.

If you’re the average of the people you spend the most time with, raise the average by finding people to hang with who inspire you, support you, and help you grow.

If better company isn’t an option, raise your standards with your books, podcasts, etc. 

19. Create a reading list and work through it. 

Make a list of all the books you want to read. This can an annual list or one you continually update as you go.

Each month, make a point of reading (or listening to) one or more from the list. Mix it up to explore a variety of interests and expose yourself to new ideas.

20. Replace a bad habit with a better one. 

How about replacing a nailbiting habit with a habit of keeping healthy munchies (baby carrots, celery sticks, cucumbers) handy when you’re feeling anxious.

Or think of any habit that’s been holding you back and think of one you’d like to replace it with. 

21. Create a vision board. 

Gather the supplies you need, whether you’re creating a physical vision board or putting something together online. Make it about your whole life or a particular area of it. Put your vision into words using quotes and affirmations that resonate with you. 

Ready to challenge yourself?

Now that you know at least 21 ways to challenge yourself, which ones will you try this week? Which will get you closer to goals you’ve set in the past year? 

Every action you take to challenge yourself yields something, even if it’s just a lesson in how not to do things.

Whatever you learn, you can apply it to future problems to create more effective solutions. Every failure gets you closer to success. 

The more you challenge yourself and your thinking, the faster you grow.  

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