MENTAL HEALTH
Just a Minute to Breathe: Simple Breath Minis to Calm the Mind
By Dr. Anjum Kumbkarni, M.D., MBA
In my previous article, we discussed how stress is not a permanent state, but a response, and how diaphragmatic (or deep belly) breathing can activate the body’s natural relaxation response. But knowing the theory isn’t always enough. What about those moments in real life like when you’re stuck in traffic, waiting in the doctor’s office, or overwhelmed by a long to-do list?
That’s where “Breath Minis” come in handy. These are tiny, powerful tools that fit into your day, no matter how busy or chaotic it feels.
These one-minute breathing techniques help reset your mind and body. They can be done discreetly, anytime and anywhere, without any special setting or equipment. In our fast-paced lives, they are like little sips of stillness which work wonders.
When to Try a Breath Mini
- While stuck in traffic or at a red light;
- When someone says something upsetting;
- While on hold during a phone call;
- During a dental visit or medical test;
- While standing in line at the grocery store;
- When you're anxious, overwhelmed, or simply tired,
Four Easy Breath Minis to Try Today
Here are four simple breathing practices that anyone — from children to grandparents can use to quickly counter stress and shift into calmness.
Mini 1: The Countdown Breath — 10 to 1
Take a slow, deep belly breath. As you exhale, say “ten” to yourself. With the next breath, say “nine,” and so on, counting down to one.
If you feel dizzy, just slow the breathing. When you reach one, notice how your body feels. You can repeat this if needed.
Mini 2: Inhale Up, Exhale Down — 1-2-3-4 / 4-3-2-1
As you inhale slowly, count up: “one, two, three, four.”
As you exhale, count down: “four, three, two, one.”
Repeat several times. The rhythm naturally balances the nervous system.
Mini 3: Between-Breath Focus
Inhale deeply and, after the breath, pause and count “1, 2, 3.”
Exhale, pause again, count “1, 2, 3.”
Allow the breath to move like ocean waves, flowing in and out with gentle pauses in between.
Mini 4: The Antidote Breath
Breathe in and become aware of what you are feeling — stress, fear, anger.
As you breathe out, imagine an opposite emotion — peace, love, confidence — washing over you.
This is a powerful way to shift your emotional energy within seconds.
Why It Works
These practices are based on ancient Indian wisdom like Shiva sutras and now supported by modern science. Deep breathing activates the parasympathetic nervous system, which lowers your heart rate, reduces blood pressure, and helps your body repair and recover. It also clears the mental fog that often clouds our thinking when we are stressed.
A Simple Promise to Yourself
What if you paused and took one minute, just one minute, every hour to breathe consciously? What if your children learned to breathe before reacting to stress? What if, in the middle of your workday, you remembered to take care of you?
These are small acts, but they carry big medicine.
So today, I invite you to carry these Breath Minis in your pocket like gentle tools of healing. No one may even notice, but you will feel the difference. In a world full of noise, the breath brings us home.
NUTRITION
How Can I Eat my Traditional Foods and still Eat Healthy?
With the New Year upon us, now is the perfect time to make diet changes that can improve your overall health.
South Asian Indian cuisine is known for its rich flavors and diverse range of dishes. However sometimes depending on the type of dish, it can have an increased amount of saturated fat, salt and sugar, all of which can increase the risk of developing chronic ailments like diabetes, heart and kidney diseases.
A few simple swaps to consider for improving your overall health:
1. White rice vs. brown or plain wild rice
Replacing white rice with whole grain rice provides more fiber and nutrients, which are heart protective.
2. Cream vs. Greek yogurt
Using Greek yogurt instead of heavy cream in curries or as a topping allows for the creamy texture but with less fat.
3. Paneer vs. tofu
Substituting tofu for whole fat paneer can help reduce your saturated fat intake. Tofu can be prepared as burji, which is an excellent breakfast option.
4. White flour roti vs. whole wheat roti/chapati
Whole wheat flour contains high fiber and high protein, which is especially important for people at risk for diabetes.
5. Whole eggs vs. egg substitutes
Whole eggs are an excellent protein source. However, they have some amount of cholesterol. Substituting with whites, especially in an omelet, can help lower your cholesterol levels.
6. Whole grain cereals vs. sugary cereals
Choosing whole grain cereals like oatmeal, porridge, natural muesli, upma with fruit or helps cut down on your sugar intake that is in sweetened cereals. The natural sweetness in fruit helps give more flavor to the whole grain cereal.
7. Ghee vs. olive/avocado oil
Ghee, which is clarified butter, has been a traditional staple in Indian cooking and Ayurvedic medicine for centuries. Its nutritional profile and health impact is based on the source of the butter, the quality of the ghee, and an individual’s own health and dietary needs. Substituting ghee every so often with a product that is rich in monosaturated fats like olive and avocado oil can help lower your risk for heart disease. Like ghee, avocado oil has a high smoking point; so is a good cooking oil.
8. Full fat dairy vs. low fat
Opting for low fat or fat free yogurts, cheese, milk lowers your overall intake of saturated fat.
9. Fruit juices vs. whole fruits
Store-bought juices, especially mango and guava, have high amounts of added sugar. Instead, consume a whole fruit. Whole fruits have added antioxidants and fiber.
10. White potatoes vs. sweet potatoes
Although sweet potatoes have a sweet taste, they are an excellent source of fiber, Vitamin C and beta carotene.
11. Refine sugar vs. natural sugar
For individuals looking to reduce their intake of refined sugar, dates are a good alternative. They contain natural sugar, which is an excellent source of iron and fiber, can be added to various dishes and is helpful for individuals who have diabetes. Dates can be added into chutneys, milkshakes, modak.
12. Store-bought chips vs. homemade roasted Makhana
When made homemade, makhana provides a good source of fiber and protein vs. the high salt, high fat, store-bought chips
13. Deep frying vs. shallow or air frying
Traditionally, a lot of dishes have required deep frying. However, this results in not only adding more fat to your diet but also wastage of all the oil. Instead, using a small amount or air frying is a better alternative while still being able to enjoy your dishes.
14. Salt vs. traditional spices
Salt is an ingredient that when consumed in high amounts increases an individual’s risk for developing heart failure and high blood pressure. By substituting traditional spices like turmeric, fenugreek, ginger, garlic can improve one’s overall health.
Preference of food swaps may vary based on your personal palate and medical history, so choose the swaps that best fit your lifestyle. These swaps can help make South Asian dishes healthier while retaining their delicious flavors.
Tampa Bay-based Joanna Ayalloore, MS, RD, LDN, CNSC, owner of Nutrition Kept Simple, (www.nutritionkeptsimple.com), can be reached at [email protected]