When climbing stairs or rushing to the station a bit, I find myself **out of breath** more easily than before.
Have you ever felt like something is stuck in your chest?
As women in our 30s, 40s, and 50s juggle multiple roles—work, housework, childcare, caregiving, and more— We're constantly pressed for time.
Because we push ourselves every day, we unconsciously tense up our bodies,
You may be breathing shallowly.
Especially at times like these, consciously try "breathing in deeply and exhaling slowly."
Simply standing up straight and taking a few minutes of deep breaths, particularly after your evening bath or before bedtime,
will activate your parasympathetic nervous system, easing both physical and mental tension.
Why not try the "4-7-8 Breathing Technique" to enhance your nighttime sleep quality and kickstart relaxation?
It is especially recommended to do this for a few minutes after bathing at night or before bedtime.
Adjust your posture: Straighten your back, relax your shoulders, and assume a comfortable position.
Exhale completely: First, exhale all the air from your lungs.
Inhale (4 seconds): Slowly inhale through your nose, counting to 4 while expanding your abdomen.
Hold your breath (7 seconds): Hold your breath and count to seven while focusing your awareness on your body's sensations.
Exhale (8 seconds): Slowly exhale completely over 8 seconds, making a "whoosh" sound through your mouth.
Repeating this breathing pattern several times naturally activates the parasympathetic nervous system, easing physical and mental tension and supporting the transition to quality sleep.
Instead of cold drinks, make time to savor warm meals and tea.
Especially drinking warm soup or plain hot water first thing in the morning helps wake up your body and
supports regulating your autonomic nervous system. Tips to avoid getting chilled: Even in summer, in air-conditioned rooms,
consciously keep your ankles, wrists, and neck warm with a light jacket or socks to maintain your body temperature.
Especially drinking warm soup or plain hot water first thing in the morning helps wake up your body and
supports regulating your autonomic nervous system. Tips to avoid getting chilled: Even in summer, in air-conditioned rooms,
consciously keep your ankles, wrists, and neck warm with a light jacket or socks to maintain your body temperature.
If you feel your breathing becoming shallow, it's your body's way of telling you to take a little break.
Using shortness of breath as a cue to regain your own pace is the first step toward a healthy daily life.