Starting Sunday, March 26 @ 11:59 PM, until Sunday, April 02 11:59 PM  your challenge is to ...

Do A 10 Minute Breathing Exercise Every Day


This week we challenge you to do a 10 minute breathing exercise every day. Breathing is something we do everyday subconsciously. We do it without thinking and we've done it from the very beginning. So this week we want to pay attention to breathing because focusing on breathing is an essential tool for wellness. Breathing is one of the only ways to connect the mind and the body. Deep breathing can release stress and provide other noticeable health benefits.

Here are some exercises that can help you with this weeks challenge!

Abdominal Breathing Technique
With one hand on the chest and the other on the belly, take a deep breathe in through the nose, ensuring the diaphragm(not the chest) inflates with enough air to create a stretch in the lungs. 6 to 10 deep, slow breaths per minute for 10 minutes.

Progressive Relaxation
To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for tow to three seconds each. Start with the feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes-all while maintaining deep slow breaths.

Guided Visualization
Head straight for your happy place, no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts.






Suggested Readings:
18 Benefits of Deep Breathing and How to Breathe Deeply - Learn more here.
6 Breathing Exercises to Relax in 10 Minutes or Less - Learn more here.
10 Benefits of Deep Breathing - Learn more here.
This challenge was closed on 4/2/2017


2  members have accepted this challenge.
2  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 
Naresh K Chadha 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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