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Move over meditation – breathwork has become the newest wellness trick – The Globe and Mail

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Intentional breathing practices have been gaining popularity in recent years, both in wellness and medical spaces.fizkes/iStockPhoto / Getty Images

Like a lot of people, when Toronto life coach and speaker Raia Carey is about to give a speech in front of a crowd, she reminds herself to breathe.

“Before a keynote, I can feel anxious. There are a lot of emotions; there’s so much energy in the room [when you’re] sitting in front of thousands of people,” she says, explaining that deep, intentional breathing helps her focus on the task at hand. “It removes all the other chaos; it’s like it clears a path.”

In fact, she says it allows her to enter a “flow state,” a sense of deep focus or total immersion in a task that was first described by psychologists Mihaly Csikszentmihalyi and Jeanne Nakamura.

But Carey isn’t just taking a few deep breaths. She’s actually engaging in breathwork, a newly trendy wellness practice with deep roots in traditional Eastern methods such as yoga and tai chi. (When your yoga instructor encourages you to use the ujjayi breathing technique during your vinyasa yoga class, that’s breathwork.) Also known as diaphragmatic, or deep, breathing, it involves changing how quickly and deeply you inhale and exhale to alter your state, explains Amanda Laine, co-founder of Othership, a Toronto company that launched a breathwork app during the pandemic and will soon open a physical, wellness-focused social space in the city’s downtown core.

“You can use breathwork to give yourself energy in the morning,” Laine says. “I actually gave up coffee five months ago; I use breathwork instead. Or, you can use breath to shift yourself down into a more relaxed, calm state.”

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Laine discovered the technique years ago at Burning Man, the nine-day desert festival known for its focus on self-expression, community and art. She dropped into a session and immediately felt a change in her body.

“I struggled with meditation for years,” she says. “Everyone’s like, ‘You should do it, it’s good for you, you’re going to feel better.’ But my mind was always racing and by the end, I wouldn’t really feel any different. But when I discovered breathwork, I felt present, and like my entire physiology changed.”

When she got back home to Toronto, she realized a few people in her network also had positive experiences with the practice – they’d eventually go on to become her co-founders at Othership – and, importantly, that there was science to back up what she was feeling.

Lots of science, in fact. Here’s how it works: deep, slow breathing – about 10 breaths a minute – initiates a relaxation response in our bodies, and these physiological changes in turn have a measurable impact on our mental and emotional states. One 2017 study published in the journal Frontiers in Psychology found diaphragmatic breathing practice can “improve cognitive performance and reduce negative … consequences of stress in healthy adults,” while a 2018 review of literature published in Frontiers in Human Neuroscience went even further, proclaiming that “breath-control can change your life.” According to the study’s authors, researchers from the University of Pisa, slow breathing techniques trigger changes in our cardiovascular, respiratory and central nervous systems, which lead to “increased comfort, relaxation, pleasantness, vigour and alertness, and reduced symptoms of arousal, anxiety, depression, anger and confusion.”

What’s more, most people aren’t getting these benefits because we’re breathing, well, wrong.

“Proper breathing starts in the nose, then moves through the diaphragm to the stomach. As our diaphragm contracts, the belly expands and our lungs fill with air,” clinical psychologist Houyuan Luo says. This is the type of breathing that properly triggers that relaxation response and begets all those benefits. But, Luo says, most people instead breathe with their mouths and chests due to stress, sitting for too long or even pollution.

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It’s no wonder intentional breathing practices have been gaining popularity in recent years, both in wellness and medical spaces. Luo regularly recommends his patients pause to practice deep, intentional breathing for a few minutes, several times a day, especially during the pandemic.

“People are getting more stressed and anxious and they desperately need coping mechanisms,” he says. “And there is not too much support out there. We cannot meet in person, and a lot of places are closed; we can only do Zoom or video chat. But deep breathing is something that’s so easy to do. We do it all the time, we do it everywhere and it is so effective. That’s why I think it’s getting so popular – because it’s easy, and it’s effective.”

Laine agrees. Pre-pandemic, she and her co-founders had been hosting small breathwork classes while working on a plan for an in-person studio. Everything stopped on both fronts in March, 2020, but it didn’t take long for people to begin reaching out, asking for support because they felt stressed, scared and depressed. So, Laine began hosting breathwork sessions on Sundays, first via video chat and then in outdoor sessions. Eventually, their e-mail list ran to more than 1,000 people. After researching the market and realizing there weren’t a lot of fun, accessible breathwork resources out there, she and her co-founders decided to create their own. They raised more than $2-million in funding and launched their app at the end of last year, with their physical space forthcoming.

Carey, the life coach, was one of the people on that list, and she can attest to how helpful breathwork has been while trying to navigate a busy career while working from home during a pandemic.

“I think for a lot of people, myself included, it can feel like our brains are Chrome browsers with hundreds of tabs open. But when I do breathwork, it allows me to close those tabs, leaving just one or two open that are the most important, so I can actually get things done,” she says. “That’s why I think if anyone is ever looking for mental clarity, calm before bed and decisiveness during the day, this could be something that could help them achieve that more readily.”

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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