Treatment For Pulled Bicep Muscles

The most commonly prescribed treatments for pulled bicep muscles are:

RICE:
The RICE method includes 4 simple steps, resting-ice application-compression-elevation. This method is recommended for treating majority of the muscle pulls. When you first incur the injury of biceps, offer as much rest to your arms as possible. Never keep the arm hanging, rest it on a soft pillow while you are sitting or standing (it is better to avoid standing until the muscle pull related discomforts subside). Next, apply an ice pack on the affected region of the arms for 15-20 minutes. Give a gap of 30 minutes and again repeat the treatment using the ice pack. You must elevate the arm at regular intervals to make sure that you don’t develop blood and fluid buildups. The RICE method should be continued for 24 to 48 hours from the time you have sustained the injury. If this treatment procedure fails to offer you relief from the swelling and pain around the bicep, you should seek medical attention.

Anti-inflammatories:
If you visit a doctor after sustaining a bicep pull, he will most likely ask you to take NSAIDs like naproxen, ibuprofen or aspirin. The will offer instant pain relief. Other than reducing the pain, these medicines also help in decreasing the bicep swelling. After taking one or two dosages of NSAIDs, you will also experience improvement in the mobility of your arm.

 

For reducing the inflammation in biceps, you can also use topical arnica. The extracts of this perennial plant is available in varied forms, which include ointments, creams and tinctures. Rub the topical arnica on the ailing muscle and see the throbbing, bruising and pain go away considerably within a few minutes. This topical treatment helps in stimulating the flow of blood towards the injured muscle, as a result of which the healing procedure speeds up and fluid buildup is successfully prevented.

Beneficial Herbs For Osteoporosis Patients

Osteoporosis patients can be benefited immensely by use of certain herbs. In this article, we have discussed about the three most beneficial herbs for people suffering from osteoporosis.

Alfalfa: This plant has long roots, which can absorb the minerals from the deep layers of the soils. These phytochemicals and minerals absorbed by the roots of alfalfa can effectively treat osteoporosis. Alfalfa acts as a great source of the minerals phosphorus, magnesium and calcium. This herb also has vitamin D. These nutrients together take care of our bone health. Women develop osteoporosis primarily after menopause; this happens due to the extreme bone loss triggered by estrogen deficiency in their body. Phytoestrogens present in alfalfa helps women in preventing the onset of osteoporosis after menopause. Phytoestrogens are compounds acting in the same way as the estrogen hormone; they work by replacing the lost estrogen. Alfalfa must be consumed in form of tea. To prepare a cup of alfalfa tea, allow the dried roots of the plant to steep in boiling water for 10-15 minutes; consume the infusion twice every day.

Dandelion:
The leaves of dandelion act as a source of the minerals magnesium and calcium and some other essential minerals and vitamins. You can use the leaves of this herb for preparing salads, as seasoning of certain food items or for preparing herbal infusion. To prepare infusion from dandelion leaves, brew 3-5 grams dried leaves of the herb in boiling water for 10-15 minutes; drink the decoction thus prepared after straining it. Drinking this infusion thrice every day will rid you from the symptoms of osteoporosis.

Horsetail: The use of horsetail for medicinal purposes was practiced by people of ancient Roman and Greek civilizations. This herb is the source of the mineral silicon. Silicon is known for promoting collagen production in human body and increasing calcium utilization. These two features of silicon make it an essential mineral for restoring bone health. A patient suffering from osteoporosis must consume 300mg of horsetail supplement thrice every day to get rid of the discomforts associated with the condition. If you have dried leaves of the herb, you can also have tea prepared from it for enjoying similar benefits.

Yoga Postures For Osteoporosis

Bone Density loss is bound to occur as one ages, however when excess bone deterioration occurs; the remnant bone turns fragile & susceptible to breaks & fractures. Prevention as well as treatment of Osteoporosis is possible, though, low impact movements like those practised in yoga is suggested for balance improvement & strengthening bones. Seeking medical consultation prior to commencing a novel regime, training with certified instructors & never making abrupt or jerky movement is advisable.

Yoga Postures
Warrior I Pose
  • This pose is strongly suggested as it strengthens muscles & bones of the legs.
  • Kneeling down & raising thighs & trunk so that legs are bended perpendicularly.
  • Inhaling & raising arms, outstretching them out to the fore, past one’s ears.
  • Shoulders are to be rolled back & sense the stretching in one’s arms.
  • Doing 5 deep breaths & then releasing.
Warrior II Pose
  • With mastery gained in doingwarrior I, getting onto all your fours, with palm areas flattened on the ground underneath your shoulders & knees directly beneath one’s hips.
  • Exhaling & in a gentle manner raising one’s left arm & right leg, extend them backwards.
  • Raise one’s abdomen & being wary about not straining your back.
  • Doing 5 deep breaths & then releasing & repeating on the other side as well.
Forwards Bend for Osteoporosis
  • No sooner has one completed stretching one’s sides during the warrior I & II yoga postures, one then must perform the forwards bend.
  • Standing with feet placed wide away with the external edging of the feet parallel so that one’s toes are turning inwards.
  • Spine is to be straightened, inhaling & arching one’s spine, lift one’s lower back.
  • Exhaling gradually & bending forwards, being wary about not rounding one’s back.
  • Halt when spine is making a 90 degree with the legs.
  • Resting tips of your fingers onto the ground or on slabs, direct underneath one’s shoulders.
  • Lightly looking up, do deep breathing 5 times & then gradually releasing from the posture.
Locust Pose
  • Ultimately,lying on your belly with brow onthe ground & arms to be placed by one’s sides.
  • Turning in one’s feet so that one feels one’s thighs rotating & then tightening one’s butts.
  • Gradually exhaling & hoisting upper body & legs from the ground whilst thigh & butt areas are kept tense.
  • Stretching via one’s fingertips & neck kept in alignment with the head.
  • Do deep breathing for 5 times & then in a gentle manner releasing.
Caveat

Although practicing yoga postures aids in stretching one’s muscles, promotes novel bone formation & releasing tensions, but when done erroneously, it could be dodgy. Osteoporosis patients are particularly at risk of suffering from fracture when they bend or twist, hence it is always prudent to be working along with a trained & experienced yoga instructor & ensure notifying him/ her about your health problem.

Back Pain Relief With 5 Popularly Opted Non Surgical Therapies

Majority of the neck, back pain cases subside on their own & just a small number of back pain sufferers would require surgical intervention. Wide-ranging array of non-operative therapies exist which could successfully treat pains experienced in the back & neck.

Here are top 5 listing of back pain relief therapy options that do not involve surgery.

1. Physiotherapy/Exercises

Physiotherapy merges passive or PT modalities alongside remedial exercise for rehabilitating spinal & other regions of the body. Illustrations of PT modalities which physiotherapist employ on patients for back pain relief comprise of:

Spinal Traction – It involves mild application of force for stretching & mobilizing the spinal area to allay back pains & spasms.

Cold-Heat Therapy- Aids in allaying inflammation, pains & spasmodic sensations in the muscles.

Ultrasound – Therapists apply an even round tool over the skin’s surface circularly for transmitting sound waves to the tissues situated underneath creating deep-reaching heat which facilitates blood supply whilst assisting to allay  inflamed sensations, muscular spasms & pains.

Water Therapy – Aquatic therapy entails the use of water spa, commonly used bathtub, whirlpool, swimming pool with the objective of variable water temperatures & motion used for soothing & relaxing muscles. For instance, healing exercises that physiotherapists would be teaching patients comprise of:

  • Suppleness increasing stretches.
  • Exercise forms for fortifying the spine so that it is better capable of absorbing stresses & strains.
  • Alterations to posture for spinal rehabilitation & averting any injuries from recurring.

Massages – Experienced therapist would deploy his/her hand, thumb, elbow areas or at times specially created devices for kneading, rubbing & stroking muscles in a rhythmic manner. Varied forms of massages assist in improving blood supply & relieving tensions in muscles, spasmodic sensations, inflammations, pains, oedema & rigidity.

TENS – Full form is transcutaneous electrical nerve stimulation is a mini-controlled gadget delivering pain-free electric currents via skin patched to particular nerve types. It could even be deployed for pain relief & making the sufferer more mobile.

2. Medicines

Currently, a plethora of medicines are obtainable for patients to select from for back pain relief. Several drugs are obtainable as over the counter while other forms need a doctor’s prescription. Generally, medicines for relieving pains in the neck & back entail:

Opioids – Such medications are given prescription meticulously by doctors for back pains since they are habit-forming in nature. These aren’t the foremost line-of-therapy, however might be deployed in specific cases.

Non Steroidal Anti-Inflammatory Drugs (NSAIDs) – Aids to heal quicker by lowering inflamed feeling.

SMRs (Skeletal Muscle Relaxants) – Prescription mostly for acute pains, but several specialists consider that an NSAID has analogous efficacy.

Acetaminophen – Pain-reliever deployed solely for severe pains and could be used independently or along with an NSAID.

COX-2 Inhibitors – An NSAID form which might permit a patient in taking elevated dosages minus the associated GI side-effects arising due to intake of conventionally used NSAID.

People need to understand that several of such drugs, also the ones that are OTC could carry grave side-effects. Hence, prior to starting any medicines for back pains, always seek advice of your doctor.

3. Spinal Shots

They are serving duo objectives namely – relieving pains & as vital analytical means physicians deploy for ascertaining the reason for pains. Duo commonly used spinal shots are:

Epidural Steroid Injection – Delivering pain-allaying medicines to the epideural gaps. The drug flowing via the gaps, coats the nerve root areas & the outer coating of facet joint areas. These mustn’t be deployed as the solo cure for relieving pains. Instead, spinal shots must be a segment of a therapy agenda which entails other treatments like physiotherapy & healing exercises. Always discuss with your physician whether spinal shots may be the correct choice for your case.

Facet Joint Injection – Pains & inflammation reducing properties targeting troublesome spots like a single or other facet joints (situated at the rear of the spine & vital for motion).

4. Chiropractics

It centres around the principle that sound health is dependent on a sound spine. Moreover a chiropractor believes that among the key reasons for pains & ailment is wrongly aligned vertebrae of the spinal column. For addressing such an issue, a chiropractor would deploy any of the below mentioned methods for relieving strain on nerves of the spine, restoring mobility in joints & returning the body to sound health.

  • Meticulous pressure application, massages & manually manipulating the vertebra & joint areas – or adjustment.
  • Palpations or manually detecting.
  • Manipulations after anesthetizing the patients.
  • Exercising programmes & instructions.
  • Nutritional & lifestyles guidance.
5. Complementary medicine

It includes a wide-ranging array of therapy choices that date back several hundred years. Here are the commonly used complementary medicine therapies for back pain:

Herbal Medicines – Particular herb forms possess curative features and single herbs could be merged for creating a formulation having a particular role like relieving pains.

Acupuncture – Placement of fine, disinfected, single-use needles are done on specific areas of the body for augmenting blood supply & Qi (life-force or energy flowing via our bodies). Back pain sufferers have cited immense respite & assistance from acupuncture.

Biofeedback – Practitioners teach patients cognitive & physical exercise forms which are then supervised via sensors placed on particular spots on the body that are affixed to a device created for monitoring physiological reactions.

Rheumatoid Arthritis Treatment

Sooner rheumatoid arthritis (RA) is diagnosed; effectual therapy could be started earlier on and greater is the likelihood of attaining remission. Presently, doctors have adopted a far greater aggressive approach in the manner RA is treated, classically beginning with DMARD (disease-modifying antirheumatic drugs) which target the key reason for the condition developing alongside reducing symptoms.

Methotrexate is deemed the benchmark DMARD due to varied reasons:

  • It has an established reputation of being an effectual rheumatoid arthritis treatment.
  • It is comparatively low-priced.
  • It has quick action.
  • It could slacken joint damage due to the condition.
  • In general, it is ably tolerated.

In case methotrexate fails in working then other alternative DMARDs are prescribed, namely:

  • Sulfasalazine (Azulfidine)
  • Hydroxychloroquine (Plaquenil)

Although DMARDs are immensely effectual however they fail in offering instantaneous respite. Factually, they might begin to work many days or also months after the treatment has been started. Also, DMARDs are not apt for every person. In case such medications fail in providing reprieve from symptoms then other medications are advised which function by targeting the offending processes causing RA.

Other Alternatives for Chronic Rheumatoid Arthritis Treatment

Biological DMARD is often commenced among individuals with acute RA and having suffered extensive harm to the joints or who have not shown favourable response to conventional DMARDs. RA is the result of an overly active immune system and biologic medications function by targeting immune system triggering factors which are causal to inflamed and damaged joints in RA. Biological medications which could be prescribed comprise of:

  • Abatacept or OrenciaIt is known to deactivate immune or T cells.
  • Rituximab or RituxanIt is found to target another immune cell form known as B cells.
  • Anakinra or KineretA medication which works by targeting cytokine IL-1 (interleukin), a protein form which elicits inflammation.
  • TNF inhibitorsAlso known as tumor necrosis factor inhibitors – Such medications comprise of etanercept (Enbrel), adalimumab (Humira), infliximab (Remicade), certolizumab (Cimzia) function by obstructing TNF.

Biologics are mostly merged with methotrexate for enhancing their efficacy and are presently given via intravenous route or jab form. It is expected that with on-going developments in the field of drugs, orally taken drugs would soon be available which offer similar outcomes.

Such these medications could cause side-effects; hence a rheumatologist would be carefully monitoring a RA patient. For instance, methotrexate could lead to liver issues among its users due to which they have to undergo liver function tests.

Also likelihood of developing infection is the major worry related to DMARD use. All such medications function by attempting to repress levels of over activity, but they could additionally repress normally occurring regions of the immune system. DMARD users must be particularly wary about hand-rinsing alongside other preventative approaches to prevent falling ill.

Other Rheumatoid Arthritis Treatment Choices
  • Steroid drugs like predisone which have quick action in reducing RA pain and inflammation and slacken harm to joints. These are not advisable for protracted usage since they lose their efficacy with passage of time and they do carry grave side-effects, inclusive of cataract, bone-thinning and diabetes.
  • NSAIDs – Also known as Non-steroidal anti-inflammatory drugs (like Naproxen sodium (Aleve), ibuprofen (Advil, Motrin) assist in relieving pains and swelling and are mostly employed alongside DMARDs.
  • Pain allayers (like acetaminophen – Tylenol) are also used for assuaging pain although they are not beneficial in decreasing inflammation in joints.
Non-Drug Alternatives Rheumatoid Arthritis Treatment

Surgery is used for repairing joint damage among those patients who have not shown response to drugs. Surgical procedure involves repairing damage to joints by total joint replacement or arthroplasty, tendon repair around the joints or joint lining removal (synovectomy).

Rheumatoid Arthritis Treatment – Action Plan in Severe, Chronic Condition

Sooner rheumatoid arthritis (RA) is diagnosed; effectual therapy could be started earlier on and greater is the likelihood of attaining remission. Presently, doctors have adopted a far greater aggressive approach in the manner RA is treated, classically beginning with DMARD (disease-modifying antirheumatic drugs) which target the key reason for the condition developing alongside reducing symptoms.

Methotrexate is deemed the benchmark DMARD due to varied reasons:

  • It has an established reputation of being an effectual rheumatoid arthritis treatment.
  • It is comparatively low-priced.
  • It has quick action.
  • It could slacken joint damage due to the condition.
  • In general, it is ably tolerated.

In case methotrexate fails in working then other alternative DMARDs are prescribed, namely:

  • Sulfasalazine (Azulfidine)
  • Hydroxychloroquine (Plaquenil)

Although DMARDs are immensely effectual however they fail in offering instantaneous respite. Factually, they might begin to work many days or also months after the treatment has been started. Also, DMARDs are not apt for every person. In case such medications fail in providing reprieve from symptoms then other medications are advised which function by targeting the offending processes causing RA.

Other Alternatives for Chronic Rheumatoid Arthritis Treatment

Biological DMARD is often commenced among individuals with acute RA and having suffered extensive harm to the joints or who have not shown favourable response to conventional DMARDs. RA is the result of an overly active immune system and biologic medications function by targeting immune system triggering factors which are causal to inflamed and damaged joints in RA. Biological medications which could be prescribed comprise of:

  • Abatacept or OrenciaIt is known to deactivate immune or T cells.
  • Rituximab or RituxanIt is found to target another immune cell form known as B cells.
  • Anakinra or KineretA medication which works by targeting cytokine IL-1 (interleukin), a protein form which elicits inflammation.
  • TNF inhibitorsAlso known as tumor necrosis factor inhibitors – Such medications comprise of etanercept (Enbrel), adalimumab (Humira), infliximab (Remicade), certolizumab (Cimzia) function by obstructing TNF.

Biologics are mostly merged with methotrexate for enhancing their efficacy and are presently given via intravenous route or jab form. It is expected that with on-going developments in the field of drugs, orally taken drugs would soon be available which offer similar outcomes.

Such these medications could cause side-effects; hence a rheumatologist would be carefully monitoring a RA patient. For instance, methotrexate could lead to liver issues among its users due to which they have to undergo liver function tests.

Also likelihood of developing infection is the major worry related to DMARD use. All such medications function by attempting to repress levels of over activity, but they could additionally repress normally occurring regions of the immune system. DMARD users must be particularly wary about hand-rinsing alongside other preventative approaches to prevent falling ill.

Other Rheumatoid Arthritis Treatment Choices
  • Steroid drugs like predisone which have quick action in reducing RA pain and inflammation and slacken harm to joints. These are not advisable for protracted usage since they lose their efficacy with passage of time and they do carry grave side-effects, inclusive of cataract, bone-thinning and diabetes.
  • NSAIDs – Also known as Non-steroidal anti-inflammatory drugs (like Naproxen sodium (Aleve), ibuprofen (Advil, Motrin) assist in relieving pains and swelling and are mostly employed alongside DMARDs.
  • Pain allayers (like acetaminophen – Tylenol) are also used for assuaging pain although they are not beneficial in decreasing inflammation in joints.
Non-Drug Alternatives Rheumatoid Arthritis Treatment

Surgery is used for repairing joint damage among those patients who have not shown response to drugs. Surgical procedure involves repairing damage to joints by total joint replacement or arthroplasty, tendon repair around the joints or joint lining removal (synovectomy).

 

Knee Surgery

The meniscus is a horse-shoe shaped cartilaginous cushion in the knee joints. Frayed cartilage in the knee generally refers to a ripped meniscus.

In case a meniscus has faced extensive damage which could not be restored then its removal or trimming it out would become necessary. In the absence of the meniscus cushioning, lasting knee pains and arthritis could start developing.

In several elderly age group patients having this condition, a knee surgery for replacing knee joint would be the apt choice. However, active individuals below fifty-five years of age could be entitled for another treatment known as meniscal transplant surgery.

Meniscal transplant knee surgery helps in replacing the harmed meniscus with donor-derived cartilage. Meniscal transplant is not suitable for all. Those people having arthritis in the knee would not be particularly benefited from these transplants. However, meniscal transplant would help in providing considerable respite from pain to a select set of individuals.

Description

In case meniscus removal has been done or a person has suffered severe damage to his meniscus, then it could be possible that the articular cartilage which protects the knee would start wearing off, becoming tattered and uneven thus eliciting agonizing sensations when bones move along this bare surface leading to condition known as osteoarthritis.

The objective of doing meniscal transplant knee surgery is for replacing the meniscus cushioning prior to any damage being inflicted to the articular cartilage.

The donor-derived cartilage assists in supporting and stabilizing the knee joint thus relieving knee pains. Physicians anticipate that the transplant would additionally postpone the progress of arthritis; however long-standing outcomes are still unavailable.

Allograft Groundwork

Removal of cartilage tissue in good health is done from a human donor corpse and then put in deep freeze. The tissue is known as allograft. Its sizing, testing and storage are done. One of the most critical aspects behind a successful transplant is correcting sizing. Afterwards, matching of the allograft would be done according to size to an entrant for the method.

Allograft Safety Criteria

Prior to zeroing down on a likely donor, all through screening is done. A person who is familiar with the potential donor would undergo an interview process to aid in identifying risk factors which might foil the usage of the donor’s tissue.

When selection has been done, the donor tissue would undergo several tests that scan for presence of viral forms which could be causing HIV or AIDS, hepatitis B,C among several others.

Eligibility Criteria

Though meniscal transplants have been performed for over two decades, yet it is fairly infrequent. This is chiefly due to the stringent criteria which patients have to meet prior to be taken into consideration for the method.

Majority of the individuals having acute meniscal problems could additionally develop knee arthritis. In case there is extensive wearing out of articular cartilage then a meniscal transplant would not be of any help.

Criteria for meniscal transplant comprise of:
  • People below fifty-five years of age and are physically active.
  • Those people among who over half of the meniscus is absent due to past surgical procedure or harm or a tear in the meniscus which is irreparable.
  • Unrelenting activity-associated pains.
  • Knee normally aligned and having stable ligaments.
  • Absence of or negligible knee arthritis.
  • No obesity issues.

Osteoporosis And Arthritis How Are They Inter Related

On a daily basis it is quite common for a doctor to be questioned by a patient regarding the presence of osteoporosis, arthritis or both. Undeniably, most often there is an affirmative co-existence and connection between osteoporosis and arthritis, both of which are degenerative and inflammatory in nature.

Age associated osteoporosis and osteoarthritis collectively is readily elucidated. In individuals of the younger age bracket, inflammatory arthritides predispose birth, exacerbation, aggravation and exaggerated signs of untimely osteoporosis. The chances of complications then are both total and limited.

Family of inflammatory cytokines of TNF alpha and RANKL have a close inter-connection in bringing about concurrent arthritis and osteoporotic alterations with resultant compromise on movement and impediment. Method of action at the molecular level has close connection of RANKL, TNF and INF with osteoclasts, have novel remedial prospective. Radiological geodes are recurrent when there is co-existence of rheumatoid arthritis and osteoporosis.

Additionally, drug curatives of inflammatory arthritis with steroids and DMARDS in immunity compromised patients append to the affliction of skeletal system integrity. Similarly, sufferers of ankylosing spondylitis have hastened osteoporosis in vertebral units. Those suffering from Systematic Lupus Erythematosus or SLE have been recorded to have greater occurrence of fractures as compared to normal groups of populace. Osteoporosis is cited with higher occurrence in systemic sclerosis, polymyalgia rheumatica and also psoriatic arthritis.

Prevalent falsehoods associated with Osteoporosis (OP)/ Arthritis

Osteoporosis (OP) inflicts the older age group.
Arthritis is an ailment of the elderly.
OP is a predominantly woman disease.
Arthritis and OP are untreatable, hence why bother?
When plentiful sunshine is present, there is no necessity of taking supplements like Vitamin D and calcium.
Osteoarthritis and OP are independent of one another.
Inflammatory arthritis like Rheumatoid arthritis (RA), SLE, collagen vascular disorders are in the youngsters’ age bracket so not associated to OP.
Anti-rheumatics and anti-osteoporotic medications are merely alleviative.
Osteoporosis And Arthritis – How Are They Inter-Related?Actual facts related to Arthritis/ Osteoporosis (OP)

Osteoporosis commences in middle age, in certain occasions even noted in children.
OP could be noted even in males.
Arthritis is known to spare nobody.
Arthritis and OP are definitely treatable and avertable. When not treated, grave complications could arise. One’s life expectancy gets lowered and there is impending despair.
Deficiency in Vitamin D is not unusual and with absence of fortified victuals there is bound to be calcium famine.
Often, both Osteoarthritis and OP co-exist.
Inflammatory arthritis is known to hasten osteoporosis.
There are first-rate disease-amending agents for both ailments. Biotechnology agents could bring about swift remission, and many times have recuperative and reparative properties. For instance the drug Teriparatide.

Controlling Rheumatoid Arthritis Innately Part Ii

The role of Magnets in improving painful RA symptoms:

The role of Magnets as a valuable means of alternative treatments in pain relief is a widely accepted fact. These could be spotted at majority of the innate food shops. Magnet therapy is available in a host of shapes like armlet or wristlets, neck pieces, inserts, padding and diskettes.

Arrays of studies have been done delving into the employment of magnets in those individuals that are suffering from osteoarthritis, the form of arthritis that is due to age-related wear and tear. In a few initial studies done on those individuals ailing with osteoarthritis, magnets have aided majorly in improving joint inflammation than a placebo in persons suffering from arthritis of the knees and hips. Doctors are still quite uncertain regarding how precisely magnets could help in mitigating pain. The role of magnets in helping people with rheumatoid arthritis is still quite fuzzy.

The Mind-Body Treatment to resolve RA symptoms:

Several research work undertaken have reassessed the utilization of mind-body treatment to lessen Rheumatoid Arthritis pain. The Mind-body treatment could prove to be beneficial when employed as an adjunct to the traditional line of treatment.

The Mind-Body treatments have a potential to assist greatly with stress reduction. When followed, these treatments even aid in improving sleep patterns and one’s acuity regarding pain.

Deep Breath exercises: Inhaling deeply and slowly from the abdominal area and not merely the chest area would assist in modifying one’s emotional makeup. Practising deep breathing in this manner can help minimize the intensity of a nerve-racking moment.
Inculcating deep breathing can help reduce the production of stress related hormones. Deep breathing additionally aids in lowering the heart rate at times of traumatic moments.

Continual muscle relaxation exercises: Laying stress on varying muscle sets with intermittent contraction and relaxation of most of the key muscle sets within the body.

One could begin with the head region, then neck and arms, contracting and relaxing the chest area, back and abdomen, finally ending with the pelvic region, legs and the feet.

Deep breathing must be done alongside muscle relaxation exercises. One must inhale deeply while contracting the muscles and exhale at the time of unwinding the muscles.

Envisage for relieving stress: Visualizing is an effectual means to decrease anxiety and pain. During this form of exercise, one must shut one’s eyes, engaging in deep breathing and envisioning that one is in a tranquil, peaceable locale. Following this technique during taxing times would be quite comforting and energizing to the body.

All those people that meticulously follow meditation have cited reduced stress and depressive tendencies.  Such people also have raised levels of attentiveness and are quite resilient.