I’m a doctor and here’s how to beat stress in just 30 seconds

STRESS is a normal feeling, but sometimes it’s a feeling that can become overwhelming.

It can be caused by many different things and you can have both physical and mental symptoms.

Stress can be caused by a range of issues, whether it's work or money issues, and it can be overwhelming at times

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Stress can be caused by a range of issues, whether it’s work or money issues, and it can be overwhelming at timesPhoto credit: Getty
dr Karan Rajan shared a great way to relieve stress in less than a minute

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dr Karan Rajan shared a great way to relieve stress in less than a minuteCredit: tiktok/drkaranR

But one doctor has shown exactly how to relieve stress in just 30 seconds.

post on tiktok, dr Karan Rajan said there is one thing you should focus on.

He said: “Every time you breathe in, your diaphragm moves down and makes more room for your heart, it expands and the heart gets bigger and the blood flows through it more slowly.

“So the brain immediately sends signals to the heart to tell it to speed up.

“If you think about it, every time you’re anxious or stressed, you’re subconsciously focusing on inhaling, or you’re hyperventilating, which speeds up the heart rate.”

He explained that when you breathe in or out, the diaphragm moves up, gently squeezing the heart and making it smaller – allowing blood to flow through it faster.

“As a reflex, the brain sends signals to the heart to slow it down.

“When you’re stressed, focus more on the exhale, long, slow exhale. This increases vagal tone and slows heart rate,” he added.

Vagal tone is important as it is the activity of the vagus nerve.

This is a key nerve for our nervous system and is responsible for regulating our body when it is at rest.

Breathing is key to reducing stress and the NHS recommends using tranquilizers breathing exercises to help you relax.

It is important for us to manage the stress caused by the comings and goings of our daily lives.

People who experience stress-like symptoms such as worry, anger, fearAnxiety, envy, guilt and depression can also expose other health problems.

the NHS says that stress can lead to physical symptoms like:

While these are the physical symptoms, it can also lead to psychological issues such as:

  • difficulty concentrating
  • struggle to make decisions
  • feeling overwhelmed
  • constantly worried
  • be forgetful

There are Ways to Manage Your Stress by Nutritional Therapist Natalie Lamb organic cult said that incorporating some form of relaxation into your routine is key.

She said it could be anything from yoga, meditation, breathing exercises or walking.

Natalie also said that you should take regular breaks.

“Whether you’re brewing an herbal tea, leaving your desk at midday for a breath of fresh air or concentrating on lunch, or taking a deep breath and pausing the mind for a brief moment, all of these help support clearer, calmer focus.”

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She suggested ending the day with a warm bath, as well as turning off all electrical devices and focusing on something you’re grateful for.

“Try to get about 7 hours of uninterrupted sleep per night to allow the body to rest and recover,” she added.

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https://www.thesun.ie/health/8558001/doctor-how-beat-stress-30-seconds/ I’m a doctor and here’s how to beat stress in just 30 seconds

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