SmartAsset: Here's How Much the Average Person Lost in Retirement Savings in 2022

Even investors who understand that the stock market is volatile did not feel good about the losses stocks posted during 2022. The Standard & Poors 500 Index dropped by nearly 20% and the average workplace retirement plan balance fell from $144,280 at the start of that year to $111,210 by years end. Heres a breakdown of how much money retirement savers lost from thesedefined contribution plans.

Afinancial advisor can help you create a financial plan to protect your retirement nest egg.

Alights 2023 Universe Benchmarks Reportlooked at data from almost three million eligible participants spread across 100 retirement plans. The median plan balance fell to $23,818 the lowest in a decade. The median annual return was -14.7% during 2022.

Other findings from the study were similarly downbeat: The average participation rate in workplace savings plans dropped slightly, from 84% in 2021 to 83% in 2022, while the average contribution rate slipped from 8.6% to 8.3%.

When considering former employees, the rate of those who kept their money invested in the workplace plan dropped from 61% in 2021 to 55% in 2022. Such withdrawals may indicate workers rolled money from their previous employers plan to that of a new employer, or into an individual retirement account; it also can include workers cashing out their accounts to keep money on the sidelines, or used it to meet financial obligations.

Despite Challenges, Workers Focused on Long-Term Savings

Still, most workers saving in 401(k)s and other employer-sponsored plans stayed the course, despite being hit by increased living expenses that resulted from high inflation.

Most people did not make drastic, knee-jerk reactions to their investments, Rob Austin, head of research at Alight Solutions, said in a statement. Only 3% of people stopped contributing, and the number of people who increased contribution rates was more than twice the number who decreased their savings.

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And, the percentage of workers eligible for workplace plans with fewer than two years of service increased by 30% during 2022an indication that automatic enrollment plans seem to be getting more workers to save for retirement

So far for 2023, markets have been more encouraging, with the broad S&P 500 index up more than 14% by the end of June. Similarly, balances for defined contribution plans, such as 401(k)s, are up for the year, according to the Investment Company Institute, which reported that plan assets were $9.8 trillion at the end of the first quarter, up 5% percent from the end of 2022.

Bottom Line

A tough year for the stock market was difficult for participants in workplace retirement accounts such as 401(k)s, where they contribute money toward retirement. Because of the long time horizonmost workers have before retirement, plan participants tend to invest much or all of their contributions in stocks to achieve long-term growth after inflation. But that means they also have to weather the inevitable downturns in the market.

Retirement Planning Tips

A financial advisor can help protect your retirement savings. SmartAssets free tool matches you with up to three vetted financial advisors who serve your area, and you can have a free introductory call with your advisor matches to decide which one you feel is right for you. If youre ready to find an advisor who can help you achieve your financial goals, get started now.

Knowing how much you will need to pay for retirement is crucial to make your plan sustainable. Our retirement calculator can help you get an estimate for how much you will be able to save over time.

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Did You Lose More in Retirement Than The Average American Did Last Year? - Yahoo Finance

There will inevitably, and rightly, be an enormous level of affection for Rachel Daly after the shock news of her retirement from international football, which came merely 12 hours after appearing for England as a substitute against the Republic of Ireland on Tuesday.

But beyond the recognition for this unique footballer full-back, wing-back, wide midfielder, winger and Womens Super League Golden Boot winner when actually used in her best position as a striker there are a couple of pertinent questions. Why has Daly made this decision? And what does it say about Sarina Wiegmans England? Dalys retirement message gave little away. But it seems clear this is a footballer who felt overlooked.

In the aftermath of Euro 2022 it seemed clear Alessia Russo would become Englands first-choice centre-forward. Ellen Whites retirement meant there was a vacancy up front. Russo had been introduced as a substitute in all six games at the Euros, scoring four times including the famous backheel against Sweden in a 4-0 semi-final victory. At 23, Russo was set to explode into a consistent world-class striker.

That, so far, has not quite happened. Russo scored nine WSL goals for Manchester United the season before Euro 2022, and improved only slightly to 10 in 2022-23. She moved to Arsenal last summer, but has only managed six this time around. Russos all-round game has improved, but her goalscoring return remains modest.

The goalscoring explosion has instead come from Daly. Her situation was always somewhat peculiar; primarily a full-back for England, but a centre-forward in the NWSL for Houston Dash, and in a brief loan spell for West Ham United during the behind-closed-doors 2020-21 campaign. But her move to Aston Villa, a week after the Euro 2022 success, meant her penalty-box threat could no longer be ignored by Wiegman. She won the Golden Boot, with 22 goals in 22 WSL games, which must have come as a surprise even to her considering she did not manage more than 10 in a season during her seven years in the NWSL.

That form was rightly rewarded with an opportunity up front for England. Against Italy in the second of their three Arnold Clark Cup games last February, Daly started as Englands No 9 for the first time, and in a 2-1 victory scored two classic centre-forwards headers. Russo started the other two matches, against South Korea and Belgium, managing a single goal. There was, therefore, a genuine debate about Englands best option up front: Russo or Daly.

But Daly has not received many more chances. She was a substitute in the penalty-shootout victory in the Finalissima against Brazil this time last year, and also the 2-0 home defeat by Australia, where she partnered Russo in the final half hour, playing just off her. She did start up front in a goalless draw with Portugal shortly before the World Cup, but was substituted at half-time and dropped for Russo for Englands opening 1-0 win over Haiti.

From then, Daly returned to the side as a left-back and left wing-back, starting the next six matches, including the final. When England were 1-0 down at half-time to Spain, Wiegman surprisingly took off both Russo and Daly, who might have fancied her chances of being switched up front. No that was her tournament over, and Wiegman ended up turning to third-choice Bethany England and regular plan B Millie Bright.

Since then, Russo has generally led the line. Even when Wiegman has left the Arsenal forward out, she has favoured a rotating trio with Lauren Hemp usually deployed through the middle rather than in her usual position on the wing.

This week, it seems, was the final straw for Daly. She was not used at all in the 1-1 draw against Sweden. Russo started up front, headed in the opener, and when substituted 10 minutes from time, winger Chloe Kelly came on, and Hemp moved up front. For the trip to the Republic of Ireland, with Wiegman making five changes, Daly might have expected a rare start. No she got only four minutes to impress.

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All of which has prompted the early retirement of a striker who has outscored Russo 29-16 in the WSL since Euro 2022. Most would agree Russos all-round game is superior, particularly in terms of bringing others into play, and it is reasonable that Wiegman considers her a better option.

But you can understand the frustration from Dalys perspective: getting a chance up front, taking it with two great headers against Italy, and then only being sporadically used in that role. To Dalys great credit, she has never complained about being used at left-back, but now finds herself behind Niamh Charles in the pecking order. Alex Greenwood and Jess Carter might also be preferred in that role when Bright and Leah Williamson are available for selection together in the middle, for the first time in over a year.

Dalys retirement is a huge personal decision. She is only 32, and surely has another few years left in her. She would surely have travelled to Euro 2025 next summer. With respect to Aston Villa, she does not play for one of the WSLs title contenders, so international football was her best chance of winning another major trophy. It must also be acknowledged that a players commercial opportunities are much greater when they are involved with England, whose popularity remains absolutely huge despite a slightly disappointing recent run of form.

For England, this is a significant blow. Russo was the only other proper centre-forward in this weeks squad selection. Her form is inconsistent, and if she goes down injured then Wiegman will probably be counting on Tottenham striker England in and out of the squad over the past couple of years. Ebony Salmon has also been involved, but is ultimately Dalys back-up at Villa. Nikita Parris, who was part of the Euro 2022 squad and has scored eight WSL goals this season, is another option. Chelseas Aggie Beever-Jones is promising, but a different type of attacker and has only nine WSL starts to her name. Hemp still seems at home on the wing. None of these players compare to the player who is for a couple of months still the WSLs current Golden Boot holder.

All of which leaves us to conclude that Wiegman, seemingly so adept at keeping non-playing squad members happy, has played this situation badly and perhaps taken Daly for granted.

There are some who insist playing for your country is a privilege that should never be refused, but 32-year-olds dont want to spend their time constantly getting call-ups, travelling around Europe, giving 100 per cent in training and then not getting a chance, especially when the alternative is conditioning your body properly for upcoming WSL tests. Wiegmans coaching of England has been outstanding for the most part, but Dalys retirement, for the first time, will lead to questions about her managerial acumen.

(Top photo: Naomi Baker The FA via Getty Images)

Originally posted here:
Daly's England retirement is understandable but it raises difficult questions for Wiegman - The Athletic

In the 1950s, the Duarte's Westminster Gardens retirement community began as a place for Presbyterian missionaries to retire after returning to the United States. These days, the 32-acre property houses older adults from all stripes of life a non-profit life plan community. Soon, it could continue on that path, but with brand new buildings.

A notice issued by the City of Duarte indicates that an update to the Westminster Gardens specific plan is entering the environmental review stage. The project site, bounded by Huntington Drive to the north, Central Avenue to the south, Santa Domingo Avenue to the West, and Bradbourne Avenue to the east, sits just northeast of the A Line's Duarte Station.

Currently, the Westminster Gardens campus is developing with 149 units of independent and assisted living housing in a variety of low-rise structures, which L.A. County Assessor records date to the 1920s and 1960s. Phased redevelopment could replace many of those structures with a total new structures featuring a combined sum of 550 affordable and market-rate independent living units, as well as new assisted living and memory care units.

Proposed conceptual planCity of Duarte

The completion of the project proposed by the specific plan updated could result in 400 more homes and 625,000 square feet of new development relative to what exists today, including new back-of-house functions, resident amenities, and retail space.

Plans from MIG show a new mixed-use building at the northwestern corner of the site, with buildings between three and four stories in height scattered throughout the property, and smaller independent living cottages located at the western and southern sides of the lot. Plans also show new park space located along Huntington Drive to the north, and the retention of the existing Morrison House at the southwest corner of the site.

According to a project description, redevelopment of the Westminster Gardens site would occur incrementally over a 15-to-20-year span.

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Redevelopment planned for 32-acre Westminster Gardens retirement community in Duarte - Urbanize LA

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Iowa will retire Caitlin Clark's No. 22 jersey: 'There will never be another' - USA TODAY

STANFORD, Calif. (AP) Tara VanDerveer gave her time and energy to a young Dawn Staley behind the scenes years before the South Carolina coach started winning championships or delivering an improbable undefeated season.

The Hall of Fame Stanford coach did the same for her Pac-12 rivals.

For Cori Close. For Lindsay Gottlieb. For Charmin Smith. For Charli Turner Thorne. And for Kate Paye, who will become VanDerveers successor now that the 70-year-old womens basketball pioneer is retiring.

Nearly everybody has a story of how VanDerveer went out of her way to do something kind along the way during her decorated, four-decade career. She cherished her role in helping the sport any way she could. And now, she is leaving on a high note.

The winningest basketball coach in NCAA history announced her retirement Tuesday night after 38 seasons leading the Stanford womens team and 45 years overall. A news conference was scheduled for Wednesday.

VanDerveer surpassed Mike Krzyzewski for the wins record in January. She departs with 1,216 victories at Idaho, Ohio State and Stanford.

Basketball is the greatest group project there is and I am so incredibly thankful for every person who has supported me and our teams throughout my coaching career, VanDerveer said in a statement. Ive been spoiled to coach the best and brightest at one of the worlds foremost institutions for nearly four decades.

And as has been the plan for years, top Cardinal assistant Paye is set to take over the program; Stanford said in a statement that negotiations with Paye are underway. Paye played for VanDerveer from 1991-95 and has coached on her staff for 17 years.

In 2013, Gottlieb was coaching California, which played in the same NCAA Tournament regional as Stanford. When VanDerveers top-seeded Cardinal were eliminated by Georgia and Cal had to face the Bulldogs next, VanDerveer reached out to congratulate Gottlieb and offer to help with the game plan.

The second-seeded Golden Bears went on to reach the programs only Final Four.

After beating Staley and South Carolina 70-32 on Nov. 26, 2010, VanDerveer made her way to the Gamecocks locker room in Maples Pavilion for a postgame pep talk.

For me being on the West Coast I had a front-row seat to all those things, Gottlieb said by phone Tuesday night, fondly remembering VanDerveer reaching out after Cal beat LSU. The first call after that win was from Tara and she asked if we wanted the Georgia scout after her season had just ended. Those are things you dont forget. It shapes the way you treat opponents, it shapes the way you treat other coaches.

Stanford coach Tara VanDerveer, left, celebrates with her players after her 1,000th career coaching win on Feb. 3, 2017, in Stanford, Calif. (AP Photo/Marcio Jose Sanchez, File)

Stanford, which lost to North Carolina State in a regional semifinal this year after last seasons second-round defeat at home to Mississippi, will play in the Atlantic Coast Conference next season after the Pac-12 imploded changes that VanDerveer called sad.

From the time I wrote Tara a letter as a senior in college until coaching against her 25 years later, she has always been the model for game-planning, for excellence and for growing our game, Gottlieb said, and I think our prevailing feeling should be gratitude for everything shes done for all of us.

Turner Thorne, a former Stanford player who later coached Arizona State and is now retired, reached out to VanDerveer immediately after hearing Tuesdays news.

She has done it all so just really happy for her to enjoy life after coaching! Turner Thorne said in a text message to The Associated Press. When you know you know.

UConn coach Geno Auriemma called it a monumental day in womens basketball, and in basketball in general.

When youve coached for this extended period of time and youve accomplished what Taras accomplished, it has an incredible effect on the basketball community, Auriemma said. The number of wins, the national championships, the Hall of Fame. Shes had an incredible career and shes left a great impact on the sport. Its been exciting to compete against her all these years.

Coaches who were mentored by VanDerveer said her legacy will be long-lasting.

Taras influence is both deep and wide. I went to her very first camp at Stanford as a camper, UCLA coach Close said in a text to the AP. I competed against her and worked her camps as a player. And I have now been competing against her and learning from her for many years as a coach. My coaching has been affected on so many levels by Taras example and direct mentorship at many crossroads. Congrats on an amazing career Tara. Our game, the Pac-12 Conference, and my coaching is better because of you. Enjoy retirement. You sure have earned it.

VanDerveers last day is scheduled for May 8 the 39th anniversary of her hiring. She plans to continue working for the athletic department in an advisory role.

Her Stanford teams won NCAA titles in 1990, 92 and 2021 and reached the Final Four 14 times.

Rosalyn Gold-Onwude played on the 2008 Final Four squad and is thrilled about the strides her sport has made since.

Whatever helped her decide, she deserves it all, Gold-Onwude said in a text to the AP. She steps away knowing her work was part of making all this possible, and she deserves all the rest, shes earned it! Im happy for her. Thankful for her.

VanDerveer took a year away from Stanford to guide the undefeated U.S. womens Olympic team to a gold medal at the 1996 Atlanta Games.

The Stanford team listen to their coach Tara VanDerveer, upper center, during basketball practice at the NCAA Womens Final Four, April 4, 2009, in St. Louis. (AP Photo/Jeff Roberson, File)

Coupled with my time at Ohio State and Idaho, and as head coach of the United States National Team, it has been an unforgettable ride, she said. The joy for me was in the journey of each season, seeing a group of young women work hard for each other and form an unbreakable bond. Winning was a byproduct. Ive loved the game of basketball since I was a little girl, and it has given me so much throughout my life. I hope Ive been able to give at least a little bit back.

For many in womens basketball, the answer is a resounding yes.

Shes a legend. The game will miss her, Smith, the current California coach and former Stanford player and assistant, said in a text to the AP. Im grateful for everything Tara has done to contribute to the coach I am today.

This story has been corrected to show that Lindsay Gottlieb was coaching California, not Southern California, in 2013.

AP March Madness bracket: https://apnews.com/hub/ncaa-womens-bracket/ and coverage: https://apnews.com/hub/march-madness

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Tara VanDerveer retires as Stanford women's hoops coach after setting NCAA wins record this year - The Associated Press

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The critical voice in Roberta Smiths head is mercifully, blessedly silent.

I can walk into a show now and not have the first line of the review pop into my head, said Ms. Smith, 76, who retired last month as the co-chief art critic of The New York Times.

The announcement prompted tributes on social media from fellow critics, artists, gallery owners, curators and readers, who called her legendary, peerless and a critical model for a lifetime. Over her 38-year career at The Times, Ms. Smith cultivated a reputation for intimate observations conveyed in accessible prose. She began her career as a freelance critic for The Times in 1986 before being hired in 1991. In 2011, she was promoted to co-chief art critic the first woman to hold the title, which she shared with Holland Cotter.

But now, without the pressure of having to present a point of view in The Times, shes free to do what she loves most visit shows and galleries just to look.

I look at shows less intently when Im not writing about them, she said. That means sometimes I may not come out with a really formed opinion, because there isnt that pressure.

In a recent phone conversation from her Greenwich Village apartment, where she lives with her husband of 32 years, the New York magazine art critic Jerry Saltz, Ms. Smith discussed her journey to becoming a professional critic, how her taste in art has changed over the years and what its like being married to a fellow critic. These are edited excerpts.

How did you get started as a critic?

I began writing when I was 25 as a freelancer at Arts Magazine which is now defunct with an article on the painter Brice Marden. I became a critic in the same way a lot of people become critics: by immersing themselves in a subject and having enough confidence to listen to their opinions. Criticism isnt really an academic subject. I dont think it can be taught at school; its much more visceral. It happens when youre in front of art, examining it, articulating opinions and trying to convert those opinions into clear prose.

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Roberta Smith on Life as an Art Critic and Retirement - The New York Times

Tom Brady might be open to an NFL return. Or he just wanted to get his new podcast some exposure. (Photo by Ethan Miller/Getty Images)

Tom Brady retired. Then he unretired. Then he retired again, "for good." Then he joked about unretiring. Then he said unretiring is "off the table."

You'll never guess what he did Thursday.

The former New England Patriots quarterback appeared on a new podcast called "DeepCut," in which the premise appears to be guests being interviewed while receiving haircuts from barber influencer VicBlends.

When asked about the prospect of returning from retirement, specifically to replace a quarterback late in the season for a playoff team, Brady didn't rule it out. He actually presented the NFL as the actual obstacle to a return, due to his ongoing attempt to buy a chunk of the Las Vegas Raiders.

He compared the idea to that of Michael Jordan, who returned to the NBA after a second retirement to play for the Washington Wizards, of which he owned a piece.

Brady's answer:

"I'm not opposed to it. I don't know if they are going to let me if I become an owner of an NFL team. I don't know, I'm always going to be in good shape, always be able to throw the ball, so, to come in for a little bit, like MJ coming back, I don't know if they would let me, but I wouldn't be opposed to it."

Brady also mentioned the Patriots and Raiders as possibilities for such a comeback, while VicBlends mentioned his hometown San Francisco 49ers.

That's as much as Brady has entertained the possibility of a return since his little video on the beach, and comes a month after he posted a video of himself running a 40-yard dash. You could call these breadcrumbs for a potentially shocking return, but it's also probably worth noting that "DeepCut" is produced by a production company called Shadow Lion.

What is Shadow Lion? Well, it happens to be co-founded by Brady and his longtime manager Ben Rawitz, with others, and is responsible for many of the ads you've seen Brady in over the past few years, as well as his well-coordinated social presence.

So Brady and his people are behind this podcast. And what would help a nascent podcast get exposure more than one of the most famous athletes in the world implying he could return from retirement a second time?

Serious or not, it's clear that Brady will never stop hustling. It's just more likely he'll be hustling for Shadow Lion or Fox Sports, where he's still set to begin broadcasting next season, than for an actual NFL team.

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Tom Brady cracks open door to possible return from retirement: 'I'm not opposed to it' - Yahoo Sports

Yoga asanas for students

Yoga enhances focus through various physical, mental, and mindfulness aspects. The combination of specific postures (asanas), breath control (pranayama), and meditation contributes to improved concentration. Here's how yoga achieves this:

Yoga emphasizes the connection between the mind and body. As practitioners move through asanas, they become more attuned to bodily sensations, fostering present-moment awareness and reducing mental distractions.

Pranayama techniques in yoga involve conscious control of breath. Deep and intentional breathing calms the nervous system, reducing stress and promoting mental clarity, which is essential for sustained focus.

Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa says, Yoga postures promote physical health, and a healthy body contributes to a focused mind. The improvement in overall well-being from regular practice positively influences cognitive functions and attention span.

Yoga encourages circulation and blood flow throughout the body, including the brain. Improved blood flow ensures an adequate supply of oxygen and nutrients, positively impacting cognitive function and focus.

Stand tall with feet together, arms by your sides. This pose improves posture and enhances concentration by grounding the body.

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Shift weight to one leg, place the sole of the other foot on the inner thigh or calf, and bring hands to prayer position. This helps in improving balance and focus.

Sit with legs extended, hinge at the hips, and reach for your toes. This asana stretches the spine, promoting blood flow to the brain for improved cognitive function.

Kneel with buttocks on heels, stretch arms forward, and rest your forehead on the mat. This relaxing pose relieves stress and encourages mental clarity.

Lie on your back, lift legs overhead, and support your lower back with your hands. Shoulder stand enhances blood circulation to the brain, aiding memory.

From the shoulder stand, lower your legs behind your head. Halasana stimulates the nervous system, promoting mental alertness.

Sit comfortably, close one nostril, inhale, then switch nostrils while exhaling and inhaling. This pranayama technique balances the brain hemispheres, enhancing focus.

A series of twelve poses, Surya Namaskar improves overall flexibility and energizes the body, promoting mental alertness.

Trataka meditation is a yogic technique involving focused concentration on a single point, commonly a candle flame. Practitioners sit in a comfortable position, gazing at the chosen point without blinking. This simple yet potent method promotes mental clarity, improves memory, and awareness.

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Best yoga asanas for students to build focus and sharp memory - The Times of India

Often when we are travelling by car, air, train, boat or sitting on an amusement park ride, some of us have motion sickness which can lead to fatigue, uneasiness, dizziness, nausea, and vomiting. Often motion sickness usually goes away when the motion stops. However, it can be quite inconvenient. According to the Centers for Disease Control and Prevention (CDC) website, motion sickness happens when the movement you see is different from what your inner ear senses. While there are many remedies and internet hacks to combat this nauseous feeling, you can also deal with it through a yoga mudra. Scroll through to know more.

Celebrity yoga trainer, Anshuka Parwani, known for training stars like Alia Bhatt, Kareena Kapoor, Deepika Padukone, Ananya Panday, Rakul Preet Singh and more actors, took to Instagram today to share a video featuring a yoga mudra that can help people with motion sickness while travelling. According to the post, one has to practice the Shunya Mudra, a hand gesture, while they are travelling. Anshuka said the mudra helps balance the elements in the body and calm the mind. Thus, reducing nausea. Watch the video below.

Anshuka captioned her post, "Do you suffer from motion sickness? Since ancient times Yoga mudras have been practiced to direct the flow of vital energy (prana) through the energy channels (nadis) in the human body. The Shunya Mudra is a hand gesture believed to have various health benefits, including alleviating motion sickness. Next time you hit the road, avoid taking medication and instead start practising the Shunya Mudra."

To practice the Shunya Mudra, one should place the tip of their middle finger at the base of the thumb. Then, press down gently on the middle finger with your thumb. Do the mudra with both hands.

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Do you suffer from motion sickness while travelling? Alia Bhatt's yoga trainer shares a mudra to combat it: Watch video - Hindustan Times

If you find yourself tossing and turning at night, unable to sleep, its likely that either your body or mind or both are drowned in stress. So, if are looking for a promising solution, here is a breathing technique to feel relaxed and sleep peacefully, one that is often recommended by yoga practitioners. Wondering what it is?

As someone who has been practicing and teaching yoga and breathing techniques for over a decade, Saurabh Bothra, CEO and certified yoga instructor, Habuild assured that belly breathing is one of the most powerful techniques to release that mental/physical stress, and induce sleep.

Its a breathing technique that focuses on the use of the diaphragm rather than shallow chest breathing, said Bothra. He added that our stresses can trap us in a cycle of tension and anxiety, which can make our bodies forget how to breathe properly, resorting to shallow, quick breaths that barely touch the belly. But this type of breathing unknowingly activates our fight-or-flight mode and deactivates our sleep mode, said Bothra.

Anupm Bhattia, a gut health specialist took to Instagram to show how to do belly breathing:

*Lie down on your back and place one hand on your belly and the other on the chest. *Take a deep breath in through your nose making sure your belly rises as you inhale. *Hold that breath for a few seconds and then slowly exhale through your mouth as your belly falls. *Repeat this process for a few minutes focusing solely on your breath and the rise and fall of your belly.

Bhattia mentioned that this technique helps activate the bodys relaxation response, which can help reduce stress and tension, making it easier to drift off to sleep. You will notice that your heart rate slows down, your muscles relax, and your mind becomes more peaceful, said Bhattia.

Now, lets understand how deep belly breathing induces sleep and relaxation:

Activates the relaxation response of the body

When you engage your diaphragm and breathe deeply into the belly, according to Bothra, the parasympathetic nervous system, responsible for promoting relaxation and reducing stress, gets stimulated.

By consciously engaging in deep, slow belly breaths, you signal to your body that its time to unwind and prepare for sleep, said Bothra.

Slows down your heart rate and blood pressure

Belly breathing is the best way to tell your heart to take it easy. According to Bothra, slow and deep breaths reduce the oxygen demand of the body, which lowers the heart rate and blood pressure. This signals your body that its time to unwind and get some sleep, said Bothra.

Reduces stress hormones

Deep belly breathing lowers levels of stress hormones like cortisol in your body. Bothra shared that when these hormones are on the down-low, its easier for the mind to relax and for sleep to take over. I always advise people to have a proper bedtime routine that includes reading, meditation, warm bath, journaling, and chamomile tea, said Bothra.

Its important to prepare your mind for sleep. Add belly breathing into this bedtime routine and itll drastically improve your sleep quality and overall well-being. Yes, it will take time to break the habit of shallow chest breathing, but if you consciously practice it daily before sleeping, deep breathing will become your second nature, added Bothra.

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Yoga expert vouches for this powerful technique to induce sleep - The Indian Express