THE ART OF EMOTIONAL WELL-BEING

Dalai Lama?once said, “Values are related to our emotions; just as we practice physical hygiene to preserve our physical health, we need to observe emotional hygiene to maintain a healthy mind and attitude.” This wisdom resonates now more than ever.

Yesterday was Mental Health Day, but in my view, every day should be a Mental Health Day. Emotional well-being is not something to be observed occasionally; it’s a daily practice that each of us should incorporate into our lives.

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Dalai Lama’s words remind us that emotional well-being requires as much care and attention as physical health, which leads us to a key principle: self-care comes first.

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Consider the analogy of the?airplane safety briefing: we are instructed to secure our own oxygen mask before assisting others. The same principle applies to life. We need to take care of ourselves—both physically and emotionally—before we can help others or thrive in our personal or professional endeavours.

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People often talk about achieving work-life balance as if it's easy to separate who we are at work from who we are at home. But the reality is, we carry the same mind into both environments. While we can manage our outward actions and attitude at work, true well-being comes from within. If your mind isn’t calm—if it's constantly replaying negative stories and perceptions—it leads to stress and dissatisfaction, leading to poor performance and strained relations at work and at home.

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Instead of simply dividing time between work and life, we should focus on nurturing our emotional well-being with the same care we give our physical health. Taking time each day to calm the mind, practice healing through breath work, and cultivate a positive mental state is crucial for maintaining balance and fulfilment in all aspects of life.

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Work-life balance isn't just about separating work and home life, it's about managing the inner workings of the mind in both settings. This leads us to the crucial understanding that emotional well-being impacts both body and mind.

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Mind and Body?are deeply intertwined. The brain is the?physical organ, made up of neurons and biochemical processes. It controls bodily functions like movement, breathing, and the senses. The mind is more abstract and is often described as the seat of?consciousness,?thoughts,?emotions,?memory, and?awareness. It is not a physical entity like the brain but is related to the way we experience life, perceive the world, and form self-awareness.

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Taking care of our emotional health directly influences our physical well-being. The stress we carry in our minds inevitably manifests in our bodies. Just as we take care of our bodies – exercise regularly, brush our teeth, eat well, get regular check-ups – so, likewise, we should actively take care of our emotional health – practice breathing exercises, offer gratitude, build social networks, be mindful, and laugh. ?

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Unfortunately, many of us are unaware of how to protect ourselves from emotional injuries brought on by failure, rejection, fear, negativity, loneliness, and stress. Developing?emotional literacy—the ability to understand our emotions and recognize how external situations influence our well-being—is crucial for navigating and overcoming these challenges.

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Once we know the impact of external conditions on our emotions, like sadness, loneliness, rejection, and fear, we should search deep to understand the actual cause of our reaction. For example, stress caused by a bad performance review may actually be rooted in deeper fears of rejection or failure to live up to the expectations of the company, the leaders, or most importantly, the family that depends on our success to provide better living standard for them.

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Once we understand our emotions and their triggers, the next step is managing the stories we tell ourselves.

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Change the narrative.?Our inner dialogue is powerful. Whatever we repeatedly tell ourselves becomes an affirmation. These affirmations are powerful tools for boosting self-confidence and reframing negative thoughts into positive ones. Our inner dialogue shapes our subconscious mind, influencing our actions and outlook. By consciously choosing positive affirmations, we can reshape our mindset and align our personality with the success and happiness we desire. The stories we tell ourselves shape our reality—so, replace harmful narratives with uplifting, empowering ones.

Other powerful practices to improve emotional well-being include becoming a zapper, zooming out to see the bigger picture, breaking the loop of negative rumination and most importantly daily practice of controlled breathing.

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Be a Zapper, not a Sapper.?I often use two words,?Zapper?and?Sapper, to describe opposite types of individuals based on their impact on others. A?Zapper?is someone who radiates positive energy, and after meeting them, you feel uplifted, like you're the greatest thing since sliced bread. On the other hand,?Sappers?drain your energy, leaving you feeling down, questioning why you even engaged with them. If we enjoy being around Zappers, why not strive to become one ourselves? It might feel difficult and forced at first, but over time, it becomes a natural habit. Practicing this positivity is a powerful way to build energy and enhance your own well-being.

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Zoom out?when life feels overwhelming. Zooming out allows us to take a broader perspective on life and our situation. Sometimes, we become so absorbed in the details that we lose sight of the bigger picture—unable to see the forest for the trees. By stepping back, we can appreciate all the blessings in our lives and see that the problems that seem overwhelming may be much smaller in the grand scheme of things. When I feel anxious or worried, I zoom out and immediately feel grounded in gratitude as I recognize the larger context of my life. This shift in perspective helps me stay calm and focused on what truly matters.

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Break the negative rumination loop.?Negative rumination—where our minds replay distressing thoughts—leads to emotional stress.?Mindfulness, breathing techniques, and physical exercise are powerful tools to interrupt this loop. Research shows that breathing exercises can calm the nervous system, while mindfulness refocuses our attention on the present.

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Breathing exercises?are a profound way to nurture both mental and physical well-being. From?Yoga Pranayama?to?Buteyko?and the?Wim Hof Method, the science behind controlled breathing is remarkable. I practice?Kapalbhati,?Anulom Vilom, and?Buteyko?daily, and the benefits are life changing.

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Yoga Pranayama is ancient science and many of the new breathing techniques are a derivative of the original technique. Let’s look at a few of the yoga breathing techniques:

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Kapalbhati?(breath of fire) helps detoxify the lungs and respiratory system by expelling toxins through forceful exhalation. Regular practice improves digestion, enhances lung capacity, and strengthens the abdominal muscles. It also aids in weight loss and boosts metabolism by stimulating internal organs. Additionally, Kapalbhati promotes mental clarity, reduces stress, and sharpens focus. By increasing oxygen flow to the brain, it helps calm the mind, boosts energy levels, and enhances mental agility.

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Anolum Viloum (Alternate Nostril Breathing):?This practice helps balance the nervous system, enhance lung capacity, improve cardiovascular health, and purify the body by clearing energy pathways (nadis). It calms the mind, reduces stress and anxiety, sharpens focus, and promotes mental clarity, fostering emotional balance and inner peace.

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Bhramri (Humming Bee Breath):?This powerful technique stimulates the production of nitric oxide (NO), often referred to as the "miracle molecule." Nitric oxide plays a crucial role in various bodily functions, including dilating blood vessels, improving circulation, reducing inflammation, and supporting the immune system. The gentle humming sound in Bhramari stimulates the nasal passages and sinuses, boosting NO levels, which enhances oxygen delivery throughout the body and contributes to improved cardiovascular health and overall well-being.

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Studies have shown that breathing exercises like Pranayama increase lung capacity and reduce stress hormones, with research from the University of Sao Paulo showing that alternate nostril breathing significantly improves cardiovascular health.

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Other examples of popular and science backed breathing techniques include:

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Buteyko Breathing, developed by Dr. Konstantin Buteyko, emphasizes the importance of balanced?CO? levels?for optimal health. Over-breathing can reduce CO?, leading to health issues. By practicing shallow breathing, the Buteyko Method helps restore this balance, improving both emotional and physical health.

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The Wim Hof Method?combines breathing exercises, cold exposure, and meditation. It has been shown to reduce inflammation, boost immunity, and enhance stress management. The controlled breathing also stimulates the nervous system, helping practitioners remain calm and focused under pressure.

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Another study from Harvard found that mindful breathing for just 10 minutes a day increases the brain’s grey matter, which is linked to better emotional regulation and memory

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Do you get stressed, anxious, or caught in negative thoughts? If yes, then you need to take action to improve your emotional well-being. Some thoughts include:

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Focus on your emotional well-being. Incorporate breathing exercises that work for you.?Kapalbhati,?Anulom Vilom, and?Buteyko?have worked wonders for me.

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Break negative loops, shift your perspective, and radiate positivity.

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Laughter and a positive attitude not only improve your well-being but can also enhance your results in life.

Be useful to others. This is the greatest form of happiness and one that provides huge emotional gratification and fulfilment.

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Corporate well-being programs?should embrace breathing techniques. By incorporating these practices into the workplace, companies can create emotionally resilient teams that are high in energy and focus—essential traits for thriving in today's VUCA world.

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A 2020 study by the American Institute of Stress found that workplace stress contributes to an estimated 120,000 deaths annually, but companies that implemented mindfulness and breathing programs saw a 40% reduction in employee stress levels and improved productivity.

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Finally, emotional health is essential for every aspect of life, from work to family to personal happiness. A strong mental state gives us the resilience to navigate life's challenges. In my upcoming book,?The Pursuit of Joyful Prosperity, I explore how to harmonize wealth, happiness, and fulfilment to maximize the pleasure of living a joyous life. Keep an eye out for its release soon. This book is your guide to living a balanced, prosperous life filled with purpose and joy.

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Check out my website:?www.waqimunim.com

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Waqi Munim

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Citations

The benefits of Kapalbhati, Anolum Viloum, and Bhramri pranayama can be drawn from various trusted sources in the fields of yoga, wellness, and medical research on pranayama. Here are a few sources used for the article:

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1.??? Yoga Journal: Offers detailed explanations on how Kapalbhati helps improve digestion, detoxifies the lungs, and boosts mental clarity.

2.??? International Journal of Yoga: Published studies on how Kapalbhati impacts respiratory function and stress reduction.

3.??? Art of Living Foundation: Outlines benefits related to stress reduction, balancing brain hemispheres, and enhancing lung capacity.

4.??? Journal of Clinical & Diagnostic Research: Provides research on the positive effects of alternate nostril breathing on cardiovascular health and anxiety.

5.??? Yoga International: Explains how Bhramri enhances nitric oxide production, calms the nervous system, and reduces tension.

6.??? Harvard Health: Discusses the benefits of breathing techniques like Bhramri on reducing stress and promoting overall emotional well-being.

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Here are sources referenced for Buteyko and Wim Hof:

1.????? Buteyko Clinic International: Offers insights into the Buteyko method, which focuses on the importance of CO2 in maintaining respiratory health and how it can benefit conditions like asthma and anxiety.?ButeykoClinic?International

2.????? The Buteyko Method: A Breathing Cure by Patrick McKeown: Discusses how balancing CO2 levels can improve oxygen absorption and overall respiratory function.

3.????? The International Journal of Respiratory Care: Contains studies on the effectiveness of Buteyko breathing for conditions such as asthma and chronic hyperventilation.

4.????? The Wim Hof Method Website: Highlights the scientifically backed benefits of Wim Hof breathing, which include enhanced immune function, improved mental well-being, and increased physical endurance.?WimHof?Method

5.????? Radboud University Study on Wim Hof Method: Documents the physiological effects, including improved immune response and stress reduction, associated with the Wim Hof breathing technique.

6.????? National Institutes of Health (NIH): Published research about cold exposure and breath control improving physical and mental resilience through practices similar to the Wim Hof Method.

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