Whenever you are feeling anxious or stressed, the first thing you are told to do is control your breath. There are many different breathing techniques that you can try, like yoga breathing practices like Ujjayi breath, alternate nostril breathing, and deep diaphragmatic breathing.

Diaphragmatic breathing, often called belly breathing, is a simple way to use your diaphragm muscle to breathe more effectively. The Cleveland Clinic explains that the diaphragm is a dome-shaped muscle at the bottom of your lungs. When you inhale, it moves down, making space for your lungs to fill with air. Your belly pushes out as this happens. When you exhale, the diaphragm moves up, pushing the air out. This type of breathing is different from chest breathing, where only your chest moves. You can do this breathing technique anywhere, anytime, and no one will even notice. It's a great tool for calming down quickly.

Why Do You Need Breathing Exercises

The reason why this is the go-to response for stressed people is because when you are stressed, your breathing becomes fast paced. The Cleveland clinic explains that stress triggers a fight or flight response in your body. Your body goes into survival mode as it thinks it is in danger. Some symptoms of this include, racing heart rate and blood pressure increase, this means that you are breathing quickly and heavily in order to move nutrients and oxygen into important muscles of your body.

Benefits of Belly Breathing

Belly breathing has many good things about it. It helps calm your nervous system, which is important when you're stressed. It activates a nerve called the vagus nerve, which helps your body relax. When you breathe slowly, your heart rate also slows down, and your body feels less stressed. It helps you control your feelings, like anxiety and fear, so you can think more clearly. This kind of breathing also helps your lungs work better by taking in more oxygen. It can even help you sleep better because it calms your mind. By practicing regularly, you can feel calmer and more relaxed every day.

How to Practice Diaphragmatic Breathing

Certain conditions like Chronic Obstructive Pulmonary Disease (COPD) do make it difficult to work the diaphragm effectively. Your lungs rise and fall naturally, however with COPD air often becomes trapped in your lungs. Make sure you speak to a healthcare professional in case you are facing any difficulties while breathing.

To start, find a comfy spot. You can lie down with your knees bent or sit with your feet flat on the floor. Put one hand on your belly and the other on your chest. Now, breathe in deeply through your nose. Let your belly push out while your chest stays still. Hold your breath for a moment. Then, slowly breathe out through your nose or with your lips a little bit closed, letting your belly go back in. Do this four to six times, slowly and deeply. As you get better at it, you can do more breaths. Practice this every day, even when you're not feeling stressed, to feel calmer all the time.

We have all seen people who are naturally good at any sport they pick. While anyone can practice sports and get better, there is a question of whether the other people who play better are ‘gifted’ or are they doing things differently. The answer could be both! There are certain people who are naturally better at sports, and research has shown that there is a simple sign that may indicate the same.

Take a look at your hand right now. Is your ring finger longer than your pointer (or index) finger? If it is, new research suggests you might have a natural gift for sports. Published in the American Journal of Human Biology, the study looked at many smaller studies, found that people whose pointer fingers are shorter than their ring fingers (this is called a lower 2D:4D digit ratio) tend to have better endurance and exercise tolerance tougher and longer workouts better.

This research is thought to be the most complete study so far that connects finger length to how well people can exercise and perform in endurance activities. One expert from the study explained that if you have this lower digit ratio, you're more likely to do well in sports that need a lot of stamina, like long-distance running, biking, rowing, or team sports that require a lot of energy. This finger ratio could even be a cheap and easy way to check someone's basic heart and lung fitness.

Study Found About Fitness and Finger Length

The researchers looked at 22 different studies that included over 5,000 people from 12 countries. They specifically checked how the lengths of people's pointer (2D) and ring (4D) fingers were related to how fit their heart and lungs were. This included how well their bodies used oxygen during hard exercise and how long they could work out before getting tired.

The results showed that people with a lower 2D:4D ratio (meaning their pointer finger was shorter than their ring finger) had better exercise tolerance and could keep going longer. However, this finger ratio didn't seem to be linked to other athletic abilities, like how much oxygen their body could use overall.

Can Finger Length Predict Other Things About Your Health?

Other studies have also connected finger length ratios to different traits, like being more physically aggressive or more competitive. The lower 2D:4D ratio has also been linked, though not strongly, to other signs of being good at sports, such as having a stronger grip, being able to sprint faster, and having more explosive power. Some research suggests this link is stronger in men and in sports that need a lot of stamina or sudden bursts of power.

A few studies have even found that people with lower 2D:4D ratios have bigger jumps in the hormone testosterone during tough exercise, which might help them deal with discomfort. Also, top athletes often have lower 2D:4D ratios than people who aren't athletes. However, experts point out that this isn't true for every sport, and the effect is usually small.

Other scientists, however, question how much finger length really matters in sports. They believe it's unlikely that finger size can truly predict someone's ability to endure. Most of the research on finger ratios has only shown connections, not direct causes. More studies are needed to clearly understand why these links exist and if they have any real use in finding talent or in athletic training.

What definitely does improve your fitness, according to experts? Training. Regular exercise, both cardio and strength training, can hugely improve your heart and lung fitness. It's much more likely that your training will affect your performance than your finger length.

If you’re aiming to improve your running speed and endurance, it may be time to shift your gaze — quite literally. A new study suggests that narrowing your focus while running, especially as you near the finish line, can help you move faster and push harder.

The research, published on June 25 in the journal Personality and Social Psychology Bulletin, looked at the performance of nearly 1,600 runners across six separate studies. Conducted by researchers from Rutgers University, New York University, and Creighton University, the findings point to a low-cost and highly effective strategy known as “attentional narrowing.”

Put simply, runners who directed their gaze straight ahead — instead of looking around — not only moved faster but also exerted more physical effort.

Attentional Narrowing: What the Science Says

“The findings offer a low-cost and simple way to improve running performance — merely by adjusting how we direct our attention,” said Dr. Shana Cole, associate professor of psychology at Rutgers University-New Brunswick.

In the study, both elite and casual runners were surveyed and tested. Some participants were asked to maintain a narrow focus throughout their run, while others were instructed to shift their attention only in the final stretch. The races varied between 400 meters and one mile, but the result was consistent: those who fixed their eyes on a single point ahead — like the finish line — ran faster and registered higher heart rates, indicating increased effort.

“Looking at one spot ahead of you — rather than around you — can help you keep going,” added lead author Emily Balcetis, associate professor of psychology at New York University.

Co-author Corey Guenther, psychology professor at Creighton University, emphasized that the mental strategy doesn’t just correlate with better results — it causes them. “The studies show that narrowing attention isn’t just correlated with performance. It actively enhances it,” he said.

Why Running Is Already Good for You

This simple mental tweak could make running even more beneficial — and that’s saying something. Running is well-known for its wide-ranging health perks. According to a 2019 study published in the British Journal of Sports Medicine, even small amounts of running (as little as once a week) are associated with a significantly lower risk of death from all causes, including cardiovascular disease and cancer.

Running also helps with weight control, strengthens the heart, improves sleep, and releases endorphins — the feel-good hormones — which help reduce stress and anxiety. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, and running is a quick and efficient way to meet that goal.

The Takeaway: Pick a Spot and Go for It

The study findings offer a practical, science-backed takeaway: when running, particularly in challenging stretches, resist the urge to look around. Instead, fix your eyes on a point ahead — a tree, a marker, or the finish line — and stay focused.

As Balcetis explained, “A simple shift in attention can lead to better outcomes — mentally and physically.”

So the next time you're out on a run, remember: where your eyes go, your legs may just follow.

After a nice, relaxing weekend, going back to work can feel hard. Thinking about Monday mornings and all your tasks can make you miss your easy weekend days.

Unlike other exercises that push you hard and often leave you feeling drained and tired, yoga energizes you differently. It works by waking up your body, calming your mind, and improving your breathing, which helps you feel refreshed and focused without feeling worn out.

Start Your Week With Energizing Yoga

To help you get rid of any leftover weekend laziness and feel fresh, clear, and ready for your work, try a quick yoga routine. These 15-minute yoga poses are made to give your body and mind energy, helping you start the new week feeling lively and positive.

Cat-Cow Pose

This gentle movement, flowing from hands and knees as you arch your back like a cow then round it like a cat, warms up your entire spine, making it more flexible and improving blood flow. It deeply connects your breathing with your movement, which helps you feel more awake and aware, promoting a sense of calm readiness to start your practice.

Downward-Facing Dog

From hands and knees, lifting your hips high to form an inverted "V" stretches your whole body, from your legs to your shoulders. As a mild inversion, it sends fresh blood to your brain, which helps you feel more alert, clear-headed, and gives you a good energy boost to start your day.

Sun Salutation

This flowing series of poses, including standing tall, bending forward, plank, and gentle backbends, serves as a complete warm-up for your entire body. It builds gentle heat inside and gets your energy moving throughout, perfectly matching your movements with your breath to calm your mind while energizing your body, preparing you well for whatever the week brings.

Warrior II

Stepping your feet wide, turning one foot out and bending that knee while extending your arms, is a strong standing pose that builds inner strength and helps you focus your mind. It opens up your hips and chest, giving you a feeling of expansiveness and vitality, helping you cultivate a strong, confident presence for the week ahead.

Tree Pose

Standing tall and balancing on one leg with the other foot placed on your inner ankle, calf, or thigh, this pose greatly improves your balance and concentration, very helpful for quieting a busy mind. It makes you feel steady, grounded, and stable, ideal for cultivating a calm yet energized presence, preparing you for a focused and balanced new week.

Seated Twist

Sitting with one leg bent and crossing over the other, then gently twisting your upper body, is excellent for stimulating your internal organs, aiding in cleansing and better digestion. It also wakes up your spine and can release any built-up tension, leaving you feeling refreshed and lighter in both body and mind.

Easy Pose with Breathwork

Sitting comfortably cross-legged with closed eyes, focusing on deep, steady breaths helps integrate all the benefits of the poses. This mindful breathing calms your nervous system, leaving you feeling truly centered and mentally clear, ultimately preparing you to face the new week with renewed energy and a peaceful mind.