Relaxation techniques: Breath focus

Deep breathing is the foundation of breath focus, which is quite simple to do. Find a comfortable, quiet place to sit or lie down. Start by noting the difference between breathing normally and breathing deeply. First take a normal breath. Now try a deep, slow breath. The air coming in through your nose should move downward into your lower belly. Let your abdomen expand fully. Now breathe out through your mouth (or your nose, if that feels more natural). Alternate normal and deep breaths several times. Pay attention to how you feel when you inhale and exhale normally and when you breathe deeply. Shallow breathing often feels tense and constricted, while deep breathing produces relaxation. Now practice deep breathing for several minutes. Put one hand on your abdomen, just below your belly button. Feel your hand rise about an inch each time you inhale and fall about an inch each time you exhale. Your chest will rise slightly, too, in concert with your abdomen. Remember to relax your belly so that each inhalation expands it fully. As you exhale slowly, let yourself sigh out loud. (Locked) More »

Age no bar to routine mammography

Traditionally, mammography has not been recommended for women over 70, but as this age group grows in size, evidence is starting to support the position that breast cancer screening makes sense for older women. More »

Travel tips: Ways to minimize jet lag

Tips for minimizing jet lag when traveling include shifting to your destination time zone before leaving, staying hydrated, but avoiding caffeine and alcohol, and getting into the rhythm of the local time as quickly as possible after arriving. More »

What to do about fibroids

Uterine fibroids frequently do not cause any symptoms and are generally not dangerous, but they can cause discomfort and heavy menstrual bleeding. If medications are not effective, there are surgical options, some of which are minimally invasive. More »

Anxiety and physical illness

Persistent anxiety can contribute to respiratory disorders, gastrointestinal problems, and heart disease. Treating anxiety with psychotherapy, medications, or a combination can reduce or relieve physiological distress. More »