How to Speed Up Your Graphics Card

When gaming, the graphics processing unit (GPU) is your best friend. It renders everything you see on the screen, from the user interface to the mountains in the distance. It works in tandem with the CPU, but it really does make up most of the heavy lifting, so we need to treat it properly to keep it happy and running at its best.

Unfortunately, there are many factors in your PC that create a virtual rain cloud that hovers over the performance of your GPU. But don't worry: this is how you speed up your graphics card for the best possible gaming experience.

Note: This guide applies to Windows 10 PCs. However, some suggestions also apply to macOS. In this guide, we will also focus solely on the GPU. It's the main component of in-game performance, but not the only component. For more general tips, check out our guide on how to increase your fps on PC.

Update or update your drivers

This should be your first step in accelerating GPU performance whether your PC has built-in graphics or a discrete GPU. Since this chip handles most of the visual burden, installing the latest drivers must be a priority.

If you're not sure what is installed on your PC, follow these steps in Windows 10:

Step 1: Right click the Start button and choose Device Manager from the pop-up menu.

Step 2: With Device Manager open, click Display Adapters to expand and view your GPUs.

You should see at least one GPU in the expanded list. If your PC has an Intel CPU or AMD GPU, you will see a list for Intel or AMD Radeon. If you also have a standalone GPU, you'll see an additional list for an Nvidia GeForce or AMD Radeon chip.

In this example, our Alienware laptop lists Intel HD Graphics 530 (integrated) and Nvidia GeForce GTX 1080 (discrete). Because of this setup, games use the more powerful GeForce chip by default. This is the driver we want to update.

Follow these links to get new drivers:

When installing the driver, use the AMD Custom Install option, which will uninstall the current software suite and install the current version, or the Nvidia Clean Install option. You may also want to consider uninstalling the display driver first, as this is a great way to delete old drivers, but it is not strictly necessary.

If you've installed Nvidia's GeForce Experience desktop client, a notification will usually be sent when a new driver is available. If it isn't installed, click the link above to download and update it manually.

Update Windows 10 and DirectX

DirectX diagnostic tool

You probably already have the latest version of DirectX, but you should check it out just in case. DirectX is a graphics API, and while there are others – OpenGL and Vulkan in particular – DirectX is the most common version for games on Windows. If you have the latest version of DirectX, you must have the latest platform that your GPU can use to communicate with the games you are running. Older versions will work, but you can improve your in-game performance almost immediately by simply upgrading to the latest version.

Step 1: Type dxdiag in the search box on the taskbar and press Enter.

Step 2: The DirectX Diagnostic Tool will appear on your screen with the System tab loaded by default. Find the version number listed under System Information as shown above.

Microsoft updates DirectX using the Windows Update function. If you're not currently running DirectX 12, you'll need to manually update your PC.

Step 1: Click the "Start" button, then click the gear icon on the left edge of the Start menu.

Step 2: In the Settings app, select Update & Security.

Step 3: Click the Check for Updates button.

Note: Older graphics cards may not support DirectX12. If this update doesn't change your DX version, it may be the cause.

Overclocking

Nvidia

One way to improve GPU performance is to overclock it. It does this by adjusting the frequency and voltage of the GPU core and its memory for extra speed. If you are not used to overclocking components, then proceed carefully and read them carefully and thoroughly before you begin. The wrong settings can possibly damage the chip. An inadequate cooler also causes the overclocked GPU to overheat and crash.

As with CPUs, you can overclock a GPU using desktop software. One solution is MSI's Afterburner, which will scan your GPU and find the highest and most stable overclock settings. Another example is EVGA's Precision X1, which supports GeForce RTX graphics cards. GTX support will be available soon.

For more help on overclocking your graphics card, see our dedicated guide.

It's worth noting that there is little overclocking headroom built into almost all modern GPUs. You don't have to do anything to get your GPU to peak out-of-the-box performance as long as you give the GPU the proper power and cooling.

Increase your performance limit

As mentioned earlier, MSI Afterburner can automatically determine the highest stable overclocking your GPU has. This includes power and voltage limits. You can get more performance out of your GPU by simply increasing the performance limit of your GPU. Nvidia and AMD cards have a base and increase the clock speed. When all conditions are met – power consumption, temperature, etc. – your GPU automatically increases its clock speed up to the boost limit. So increasing the performance limit does one thing: enables your GPU to hit the boost clock speed more frequently and consistently.

Note: As with overclocking, make sure your GPU is highly cooled before proceeding. This will raise the temperature of your GPUs, and possibly louder too.

Step 1: Open the MSI Afterburner.

Step 2: Drag the power limit slider from 100 to 110.

Step 3: Click the check mark under the sliders.

Step 4: Play a game that is straining your GPU.

Step 5: Check your clock speed with MSI Afterburner.

Step 6: Keep an eye on your GPU temperatures and make sure they aren't out of range. Repeat this process until you have reached the performance limit or the GPU becomes unstable.

Afterburner takes the upper performance limit from your GPU's BIOS. As long as you simply increase the power limit and do not make any other settings, everything is fine. This is not overclocking per se as you are not increasing the clock speed of your GPU. Instead, you simply give your GPU more room to automatically hit its boost clock speeds.

Set a custom fan curve

If you increase the power limit in MSI Afterburner, the temperature limit is increased next to it. Temperature is a limiting factor in getting your GPU to perform at its best. So it's okay to raise the limit a bit. However, you should check the operating limits of your GPU. The current RTX 3080, for example, has a maximum operating temperature of 93 degrees Celsius. You don't want to hit this limit often as it will not only shorten the life of your GPU, but also result in automatic downclocking that can degrade performance.

To keep temperatures down, you can use a custom fan curve.

There are many fan curve tools online, but you can set the curve of your GPU right in Afterburner:

Step 1: Open MSI Afterburner and click the Settings icon (a cog).

Step 2: Select the Fan tab.

Step 3: Enable the Enable custom automatic fan control option.

Step 4: Adjust the curve to increase the fan speed as the GPU gets hotter. We recommend reaching 100% fan speed well before the temperature limit of your GPU. For the RTX 3080, for example, we set the curve so that it is between 70 and 75 degrees Celsius. From there, it's all about checking the temperature of your GPU in-game and balancing that against fan noise. The picture above is the fan curve we set for an RTX 2080.

Clean your PC

If your graphics card gets too hot, it will be throttled or slowed down to avoid damaging sensitive components. If the intake fans and filters are covered in dust, adequate airflow will not carry heat away from components, including the GPU, which can lead to excessive heat build-up.

Your first line of defense is to clean all of the intake fans with a can of compressed air. Then turn off your PC, unplug the power cord, ground yourself and remove the side panel of your PC. Use compressed air to blow dust off the components.

Note: Resist the urge to use a vacuum cleaner. The static structure can damage the components of your PC.

With laptops, your only option is to blow dust out of the intake fans. If you are lucky, there is a vent cover that covers these fans. You can easily remove dust and blow it off the fans directly.

Keeping your PC clean is vital to overall health and performance, whether you are gaming or just browsing the internet.

Improve airflow

Bill Roberson / Digital Trends

While cleaning your desktop or laptop will help improve airflow, you may simply need more. For desktops, the case may have room for additional fans at the front, top, and bottom. Additional fans increase the noise level of your PC. However, they keep the overall heat low.

You cannot install fans on laptops. However, you can purchase a cooling pad that will be located under your laptop. It usually contains two huge 140mm fans that blow cool air against the bottom of the laptop. The downside is the dust collection, which means you still have one more device to keep clean.

Update the cooling (desktop only)

A great way to boost GPU performance is to install an aftermarket cooler. This could be a beefier air cooler or a more advanced liquid cooling solution, but it will depend a lot on your graphics card as some are compatible with aftermarket coolers and some are not. This is especially true for liquid cooling, where custom grinding requires bespoke water blocks, which can be costly. Alternatively, you can attach an all-in-one cooler for a CPU with a Kraken G12 from NZXT. However, this is a fairly advanced process that shouldn't be taken lightly.

Do your research again before you begin and be aware that if you remove the standard cooler, you will likely void your GPU's warranty.

Note: Some GPUs can greatly improve cooling by tightening the screws, adding washers, or replacing the standard thermal paste. This depends a lot on your GPU, right down to the specific version. So be very careful when making changes that you are not sure are safe and justified.

Adjust the power settings

Windows 10 power settings

If you're playing on a laptop, plug it into an electrical outlet. The GPU (and CPU) usually throttle when the laptop is unplugged because lithium-ion batteries cannot deliver enough power for maximum performance without affecting battery life. There may be a setting in the BIOS to disable CPU throttling, but GPUs have hard-coded instructions for throttling battery power that you cannot change.

However, adjusting the power settings on desktops and laptops that are plugged into an electrical outlet can improve GPU performance.

Step 1: Click the "Start" button, then click the gear icon on the left edge of the Start menu.

Step 2: In the Settings app, select the System option.

Step 3: The display field is displayed by default. Select Power & Sleep on the left.

Step 4: Scroll down and select the Additional Power Settings link.

On laptops, you can reach the same control panel by right-clicking the battery icon next to the system clock. Select Power Options from the pop-up menu.

Step 5: Select the High Performance option.

When you click the Change plan settings link, you will see the Change advanced power settings link in Windows 10. Click on it and a popup will appear with all the settings that fall under High Performance. Only adjust these settings if you are very familiar with Windows 10.

Update other PC components

AMD Rizen CPU 7 in hand pensBill Roberson / Digital Trends

You may have a fantastic GPU installed in your system, but it's just one of many components that make up a single PC. Your CPU, memory, and storage all contribute to how fast and fast your PC feels, and a good processor can help increase frame rates noticeably, especially at lower resolutions.

Keep in mind that while the GPU does most of the extensive visual enumeration, the CPU does the math, physics, artificial intelligence (A.I.), input processing, code execution, and more. In addition, it has to handle everything else that is running outside of your game, like all Windows 10 services. You still need a decent CPU for your awesome GPU to really shine.

You also need to consider system memory – the current market standard is 16GB, which means 8GB is the bare minimum. Trying to save money is admirable, but buying cheap could mean sacrificing speed and performance. If you are experiencing lags while gaming, it may be time to consider upgrading. Remember, this doesn't mean you have to get the most expensive option.

However, make sure that there is indeed a bottleneck before upgrading. Your CPU and GPU have a delicate relationship when it comes to gaming, and different games emphasize the two components differently (for example, many A.I.-controlled characters put more stress on the CPU than the GPU). The best way to make sure that bottlenecks are a problem is to use Task Manager to check system usage. The Performance tab shows your GPU, memory, disk, network, and CPU usage. If your CPU usage is often higher than your GPU usage while gaming, it is likely that you have a CPU bottleneck.

Identifying and removing bottlenecks is more of an art than a science. However, if your CPU regularly freezes in games while your GPU is fine, you may need to update your processor. These lists of the best AMD processors and the best Intel processors can be helpful if you are unfamiliar with processor specifications.

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Emotional Intelligence as a Success Marker for Fitness Training

Training people for fitness, nutrition, health and wellness requires emotional intelligence. Successful personal trainers abound in EI.

The pandemic taught us an important lesson: everyone has an opinion, and people in the fitness industry seem to have a lot more than most business people. And it wasn't really much fun to watch because I don't really need a personality dump from a trainer or coach, just training and coaching.

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How To Do Deadlift : The Ultimate Guide

What is a deadlift?

In short, lifting and re-holding the weights is a deadlift. Deadlifts help you gain strong muscles and bones, thereby building overall strength.

However, a deadlift isn't just about bending over, pulling the weight up, and then holding it again. It's more than that. Deadlifts are good control of body stability. You need a lot to get the perfect deadlift. A strong core, along with strong shoulders, is an inevitable requirement. Don't forget about the strong legs.

Muscular and strong legs are the foundation for deadlift pain. They offer maximum balance and stability when lifting. The stability allows you to focus the required muscle and make the lift as effective as possible. A strong back is also important as it offers resistance to spinal injuries.

The other requirement is the tiny details to take care of in the deadlift when you have it all. We've got it all covered because a flawless way of deadlifting is key to your muscular goals. There are a few must-try variations of a deadlift that focus muscles differently.

Keep reading this excellent guide to make your deadlift the most effective. We also mentioned the variations and tips to keep in mind to avoid injuries.

How to Deadlift the Right Way?

  1. Stand shoulder width apart with half a foot under the barbell.
  2. Bend over and grab the bar with a shoulder-width grip
  3. Keep your back straight and grab the bar by bending your knees.
  4. Reach with your palms facing back.
  5. Lift your chest and straighten your hips and knees to stand without arching your back.
  6. Raise until you are standing straight and holding the barbell in your straight hands.
  7. Breathe, hold it, and stand with the weights until you can.
  8. If you want to keep the weight down. Bend your hips and knees without bending your back.
  9. Bend until the barbell hits the floor.
  10. Let go of your grip and stand up. Take a deep breath. It is finished.

POINTS TO AVOID INJURY AND MAKE THE LIFT EFFECTIVE.

  • Keep your foot under the barbell. and point your feet outward 15 degrees to make the position comfortable.
  • Your palms should be facing back as you grip the barbell.
  • Bend your knees and hips, but not your back. Bending the back and then lifting the weight can cause serious spinal injuries that last for a long time.
  • The barbell should be in constant contact with your legs as you lift and stand.
  • When you are in the highest posture, stand up steadily, locking your knees and hips.
  • Keep the core engaged while holding the weight up.

Dumbbell Chest Fly : How To Perform & Variations

The dumbbell chest fly is primarily a chest building exercise. With it, it also helps to build up the shoulder muscles and triceps. When someone talks about pecs, the first thing that comes to mind is a bench press and a barbell. The bench press is certainly not a bad idea for getting a heavy chest in no time. But the dumbbell fly has its advantages. It focuses more on your inner chest and essentially on the sternal fibers – the ones that attach directly to your sternum. Focusing on these muscles brings a defined look to the chest.

The traditional way to perform dumbbell chest flies is to lie on your back over a flat bench. It seems easy doesn't it? However, you should know that this exercise is only effective if you do it correctly. There are a few points that need to be considered in order to make the movements more effective.

This is a complete guide on how to effectively perform dumbbell flies without any mistakes. Tip for effective dumbbell flies and variations of dumbbell flies.

How does dumbbell chest fly perfectly?

What do you need?

A set of dumbbells and a flat bench.

  • As a beginner, it is recommended to use light dumbbells. Then increase the weight after constant exercise.
  • Take the dumbbells in your hands.
  • Lie on your back on the flat bench.
  • Place your feet wider than shoulder length.
  • Put your arms straight up in the air while holding weights in both hands. Your palms should face each other.
  • Inhale and slowly lower the dumbbells outward until they reach the shoulder line. Don't forget to bend your elbows as you shut down.
  • Exhale and pull the dumbbells back up.

Repetitions: 12-15

Sentences: 3

Pro Tips & Precautions

Keep your back straight and avoid arching your back as you move the weight up and down. By holding on, back injuries are avoided.

It avoids injury and helps you improve the effectiveness of the exercise as it increases focus on the chest by avoiding the deflection of force backwards.

Keep your elbows slightly bent throughout the exercise to avoid arm injuries and keep your core tight.

Variations of dumbbells breast fly

Dumbbell chest bow tie incline

  • Tilt the bench to 30 degrees
  • Take the dumbbells in your hands.
  • Lie on your back on the flat bench.
  • Place your feet wider than shoulder length.
  • Put your arms straight up in the air while holding weights in both hands. Your palms should face each other.
  • Inhale and slowly lower the dumbbells outward until they reach the shoulder line. Don't forget to bend your elbows as you shut down.
  • Exhale and pull the dumbbells back up in the same way.

Repetitions: 12-15

Sentences: 3

Standing dumbbells chest fly

  • Take the dumbbells in your hanging hands.
  • Stand with your legs shoulder-width apart
  • Your palms should face each other.
  • Inhale and slowly extend your arms outward until they reach shoulder length. Keep your elbows slightly bent.
  • Exhale and lower the weights in the same way.

Repetitions: 12-15

Sentences: 3

CHALLENGE THE FLIES

Increase the weight of the dumbbells to get to the advanced level. But be careful not to overweight the muscle.

Related article – Dumbbell shoulder training

Wyze Floor Lamp Review: Slick Design, Could Be Smarter

Wyze floor lamp desk

Wyze floor lamp review: Smooth design, could use more smarts

"It's not perfect, but the minimalist design and cost of the Wyze floor lamp make it a consideration."

  • Sleek looking minimalist design

  • Bright light source

  • Very affordable cost

Most companies usually clean up their product launches, but that's not how Wyze does things. In the past year, the company has played a role that is unparalleled in the smart home sector. While it has only been a few months since the Wyze Bulb Color was launched, the company is back with yet another new lighting solution – the Wyze floor lamp.

You may be wondering how Wyze's interpretation of a floor lamp can go beyond the obvious function of connecting. Let me say right away that the company is only charging $ 30 for this. That might be enough to make some people think about buying, but does it fall victim to the age-old adage, "You get what you pay for?"

This nifty, Ikea-like minimalist design

If there is one specific aspect of the Wyze floor lamp that immediately catches my attention, it has to be its minimalist design. Seriously, this thing looks like it was made by Ikea's designers. Setting up is also a breeze, as the three parts of the floor lamp only have to be twisted together after unpacking.

Wyze floor lamp light ton themeJohn Velasco / Digital Trends

By the time it reaches 5 feet (11 inches) in height when fully stretched out, it can easily soar over tables and desks – though it's worth noting that two feet of its length is reserved for its flexible, posable neck. It is still enough to comfortably tower over couches, couches, and even loungers. The base is reinforced with enough weight to prevent it from falling over, but thanks to its 0.5-inch height, it can fit nicely even with small spaces.

This thing seems to have been made by Ikea's designers.

While its design is more compatible with other modern decorations, its minimalism doesn't clash too much with other styles. Well, unless it's in Grandma's living room. Still, I really wish there were other color options besides black.

Semi-smart, needs more options

Speaking of options, technically there is a lightbulb that is supposed to work with it – the included Wyze PARB lightbulb, which the company calls a parabolic aluminized reflector. It's a lightbulb entirely contained in the cone-shaped case that screws into the socket to ensure that the minimalist design is maintained. It has a maximum brightness of 800 lumens, but is set so that it only emits at a color temperature of 4,000 Kelvin. This is wonderful if you always prefer natural daylight, but there are some people who prefer warmer color temperatures which are more ideal for nighttime use.

A special remote control is included in the scope of delivery of the Wyze floor lamp, which is coupled to the PARB lamp via Bluetooth LE 5.0. It has a magnetic base that allows it to be firmly attached to the metal base of the lamp or other surfaces. It's great to be able to control the intensity of the light with the button in addition to the Wyze mobile app. However, since it is powered by Bluetooth Low Energy 5.0, it lacks the real remote control that other smart lights offer. When you are not at home, you cannot turn it on and off. There's a scheduling feature and smart dimming mode via the Wyze app, but none are as useful as the full remote or voice-activated operation that traditional smart lights offer.

As already mentioned, the remote control is only intended to work with the PARB lamp, so that other intelligent LED light bulbs offered by Wyze cannot work with this floor lamp. It's a bummer because it would have given the Wyze floor lamp significant versatility by giving users options for color, true wireless operation, and color temperature control. Hoping for at least one more PARB lightbulb down the street.

Focused lighting

If you are looking for a floor lamp that should focus the light in the smallest of spaces, the Wyze floor lamp is just right for you. There are a total of 15 individual condenser lenses that focus the light at an angle of 23 degrees. This makes it an ideal light to read or illuminate something you might be working on while at your desk. It's a strong light source that is a little harsh because it casts shadows.

Wyze floor lamp LEDsJohn Velasco / Digital Trends

Since it is a focus light, it is not good to illuminate large rooms and spaces. It's just not meant for that, but it works well for highlighting murals and smaller decorative pieces. You could direct the light up to the ceiling, but it doesn't have the same diffusing effect to get full room coverage.

Our opinion

In all fairness, this is not what I would classify as your traditional smart light as it does not have the basic quality of being remotely controlled outside of the home. You still have local operation with the remote or mobile app, but I would prefer to control the voice assistant when I'm just too lazy to get up.

On the other hand, we don't often come across a floor lamp that offers a powerful source of light in a minimalist design like this one. There is certainly room for improvement, but there are some advantages to being a custom light – even more so if it only costs $ 30. That's cheaper than unplugged floor lamps that you can find at Target or Ikea. That alone is worth bragging about.

How long it will take?

I am convinced of the quality of workmanship of the Wyze floor lamp, as the base and the body are made of metal. The only unknowns is how well the joint neck will hold up over the long term, as well as the light bulb, which is designed to last for 25,000 hours. Fortunately, there is a three-year warranty on the lightbulb – while the stand and remote have a one-year limited warranty.

Is there a better alternative?

Not really in the floor lamp room, especially at this price point. There are other decorative smart lights and bulbs to consider, such as the Philips or Hue Iris Mi bedside lampboth of which glow in different colors to match the decor or mood.

Should you buy it?

Yes. It's not often that you find a semi-joined floor lamp at this price point. In some cases, it's cheaper than a traditional floor lamp that you can find at a furniture store or retail store.

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Mike Tromello is back on the show, and in this short, sharp, content-rich episode, he explains:

What's your redline?::

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8 Ways To Boost Your Immunity – Pandemic Is back

Immunity plays an important role in fighting disease. This also applies to Corona.

The immune system is supposed to fight off diseases and viruses. Unfortunately, many things can affect the immune system. This prevents our bodies from fighting diseases effectively.

Your physical fitness alone will not harm your immunity, although it does play an important role in building it.

FOOD

Habits

BREATH & MEDITATION

EXERCISE

CONFIRMATIONS

SLEEP

EMOTIONS

PERSPECTIVE

Immunity-boosting foods

These are some of the superfoods that you can use to boost your immune system to fight CORONA:

GARLIC

2 to 3 cloves in raw form once a day

GINGER

Boil 2/3 g of ginger extract in water or tea and have daily

TURMERIC

1 to 2 g with warm milk daily

ALMONDS

3/4 almonds soaked overnight

CITRUS FRUITS

A glass of orange juice or fresh lemonade every day

GREEN TEA

2 to 3 cups a day

exercise

It is known that exercise has a profound effect on the normal functioning of the immune system. For example, every exercise mobilizes billions of immune cells that are able to kill virus-infected cells.

Some exercises you can do indoors:

  • Yoga, stretching, climbing stairs, skipping
  • Make sure you get up and walk 100 steps around your house every 30 minutes.

If you can go outside

  • Walking, jogging, cycling

To sleep well

Our body has an amazing ability to heal itself. We don't have enough time for that. A good night's sleep can do wonders for our overall health and boost our immunity.

When we sleep, our body is in a repair mode and healing of the main organs occurs. Sleeping well not only helps you wake up fresh and full of energy, it also helps you deal with everyday problems much better. It calms your mind and reduces stress. Most importantly, it helps rebuild your immunity.

  • Avoid watching TV 30 minutes before bed
  • Cultivate the habit of reading a book before bed
  • Take a hot water bath before going to bed
  • Put on soft, calming music
  • Don't carry your daily stress and tension to bed. Keep away from all electronic devices
  • Try meditating for a few minutes before you spell

Good habits

Although we live stressful and demanding lives, we can still develop habits that will help us live healthier lives.

Here are some healthy daily habits that can help you boost immunity and fight coronavirus …

  • Wash your hands with soap frequently during the day
  • Drink as much warm water as possible

EMOTIONS

FEAR acts as a trigger for the negative spiral of emotions that is pulling you down. Anxiety leads to stress, anxiety, sacrifice, anger, regret, guilt, and pressing the panic button … which leads to more fear.

This process is detrimental to physical well-being and ultimately leads to a weakening of the immune system.

Here are some tips for dealing with negative emotions, especially your fears:

  • Be in the Right nowbecause fear is mostly about future events.
  • Be grateful for everything you have in the present moment and think that you are Blessed.
  • Let go of all your resentments, anger, regrets, and guilt. Be Kind and forgiveness. This helps you focus on the present rather than the past.
  • Whatever you do love to do it with full attention to this job.
  • Listen to a few enchanting music or better yet, hum songs to yourself that you love to sing
  • Move your Focus from the future to the presentwith the understanding that the future is only in our imagination. What you think cannot happen at all.
  • To have Trust in the bigger plan that we are all part of it.
  • Bring your attention to your breath every few minutes. Focus on your breath will also calm your mind.

Here is a little breathing exercise you can do. This is part of the SKYTM healing technique. It will take about a few minutes to practice and help you return to the present moment and remove all stressful / anxious thoughts from the mind.

You must breathe in a 4C pattern and keep your eyes closed during this exercise. You can practice this as often as you'd like. You can do this while sitting or lying down.

4c breathing

C.continuously, C.connected, C.yclic and C.onscious

(Watch your breath)

Step 1: Breathe eight times in a 4C pattern

Step 2: Before you can hear the sound of your breath, breathe 4 cycles of “Take a Short Breath” and “One Long Breath”

Step 3: Inhale 4 "For Short Breaths and One Long Breaths" cycles when you cannot hear the sound of your breath. This is called breathing in the silence.

Step 4: Return to normal breathing. Without opening your eyes, watch thoughts come and go in your head.

meditation

Here are two simple meditations that you can practice. These meditations will help you better manage your emotions, calm your mind, and focus your focus on the present moment.

Meditation 1: (time 10-15 min)

  • Sit in a comfortable position or lie down. Gently close your eyes. Take a deep breath. Make sure to focus on how you are breathing.
  • Imagine inhaling positive energies, love and light with every breath you take. Everyone exhales all of your toxins, bad feelings, negative energies, stress, anxiety.
  • Keep going until you feel completely cleansed, stress-free, and relaxed.

Meditation 2: (time 10-15 min)

  • Sit in a comfortable position or lie down. Gently close your eyes. Take a deep breath and focus on it.
  • Visualize yourself in every peaceful place in nature. Feel the breeze blowing, the grass under your feet. You breathe and look around this beautiful place.
  • Tell yourself when you run out of thoughts – I am peaceful.

CONFIRMATIONS

Affirmations are positive statements that you can use to combat limiting or negative thoughts. If you repeat them often and believe in them, you can make positive changes. Affirmations are easy to use and are just examples of positive self-talk. As you change your mindset over time, you will become resistant to unhelpful thinking. And the more positive affirmations you have, the better your life will be.

Here are some statements you can use to change your belief systems and negative thought patterns.

perspective

The perspective has many definitions, e.g. B. Understanding what is important and what is not the ability to see things in their true relationship or relative importance. Often times, when you change the way you look at things, the things you look at change. Everything in life happens for a reason. Here are some ways you can broaden your perspective on life's challenges.

  • Be good at accepting change. Change is the only constant phenomenon in life. Accept change.
  • Keep it up. Don't let your past baggage of guilt, regret, resentment, and anger pull you back. Let go and keep going.
  • Be grateful for all that you have. You are always blessed. Hold your heart full of gratitude.
  • Trust the universal process. We are all guided and protected in every moment. Have faith.
  • Have a higher perspective and understand the bigger plan. We are all part of this larger plan. Be careful.

How to Redline for Results

If you're unsure of the role conditioning plays in achieving your goals, or unsure how to program it effectively, this is a must do.

Mike Tromello is back on the show, and in this short, sharp, content-rich episode, he explains:

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What Causes Wrinkled Skin? How The Environment Ages You

Aging is inevitable. As we get older, our body's natural aging processes kick in, causing the skin to sag and create fine lines and wrinkles. This is a fact of life. But did you know that time is only 10% of skin changes? The remaining 90% are caused by external influences that accelerate the aging process. Read on to learn more about three causes of environmental aging and how you can protect your polluted skin from external damage.

Skin aging is caused by two different processes: intrinsic and extrinsic aging.

Own aging

Intrinsic aging is the natural and continuous aging process that slows down cellular and biological functions. Over time, the skin's strong, fibrous and elastic matrix weakens, inhibits skin cell turnover and contributes to the breakdown of hyaluronic acid, elastin and collagen. When these essential compounds wear off, the skin loses the strength and resilience associated with a healthy and youthful complexion.

Infographic with intrinsic or extrinsic aging

Extrinsic aging

While intrinsic aging is inevitable, extrinsic aging is more easily avoidable. It is caused by a number of external factors that accelerate the aging process, including lifestyle choices such as smoking, alcohol use, and sedentary lifestyle, as well as environmental stressors such as pollution, blue light radiation, and UV exposure. These sources expose the skin to free radicals and oxidative stress that contribute to inflammation – a process in which chronic inflammation from external stressors causes the skin to age prematurely.

There are three main environmental factors that contribute to premature aging: pollution, blue light, and UV exposure. Here's a closer look at each one.

pollution

One of the biggest threats to healthy and youthful skin is air pollution. City life puts us in direct contact with particulate matter (PM), a complex mixture of harmful contaminants that destroy our complexions. There is increasing evidence of a link between long-term PM exposure and premature aging. In fact, studies have shown that higher levels of PM exposure are associated with higher numbers of dark spots and more pronounced nasolabial folds (smile lines).

How does this happen? Well, these tiny particles expose the skin to free radicals that actively break down hyaluronic acid, collagen, and elastin. When these are weakened, they lose the ability to keep the skin hydrated, firm, and elastic. Without a strong and secure structure, the skin loses its density and elasticity. it begins to loosen and sag, and fine lines and wrinkles set in.

Blue light

With the advent of new technologies, blue light has become another factor to consider when it comes to skin aging. Blue light comes from many sources, including the sun, our cell phones, computers, televisions, and even lightbulbs. According to Eminence Organics International Trainer Brian GoodwinWe are typically exposed to blue light for 13 hours a day. Over time, this daily exposure increases and poses a serious threat to skin health.

The short wavelength of blue light is associated with a higher energy output and a greater potential for damage. In 2010, research by the Journal of Investigative Dermatology found more pigment, redness, and swelling in skin exposed to blue sunlight than in skin exposed to similar UVA rays. Not only does blue light trigger inflammation and redness, it also stimulates free radical production (which we know are the main causes of premature aging).

3 Sources of the Environmental Aging Chart

UV exposure

Sun exposure may play the biggest role in aging our skin. The sun has several types of rays (including blue light), but the most worrying ones are UVA and UVB rays. UVA rays penetrate deeply into the layers of the skin and expose otherwise healthy skin to harmful free radicals. UVB rays, on the other hand, only penetrate the outermost layer of the skin, where they interact with melanocytes (the cells that are responsible for skin pigmentation). Melanocytes are your first line of defense against sun damage. When they are exposed to the sun, they release melanin. This protective pigment absorbs UV rays and protects the deeper layers of the skin from sun damage. However, overexposure can lead to overproduction of melanin, which shows up as dark spots and uneven skin tone.

Minimizing exposure and adjusting your lifestyle habits are your best defense against the aging effects of environmental stressors. However, you can also customize your skin care regimen to provide extra protection and keep your skin looking healthy and youthful.

Skin care routine

In this In the mix video, Eminence Organics leads the skin care trainer Natalie Pergar shares the best skin care routine to protect your skin from drying out from environmental stressors.

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Ingredients that replenish and protect

You can improve the health of your skin with additional antioxidant-rich ingredients that will plump your skin and protect it from the drying effects of pollution and sun damage.

Vitamin C is an important antioxidant ingredient that will keep your skin looking glowing, healthy and glowing! Integrate vitamin C into your daily skin care ritual with our Citrus & Kale Potent C + E Serum. It contains ingredients like avocado, hyaluronic acid, botanical ferulic acid, and citrus oils that provide antioxidant properties and an intense hydration that help the skin look firm and plump. Vitamin C from lime juice strengthens and balances the skin. You can try a product like the Lime Refresh Tonique if you're looking for an antioxidant-rich toner that will help the skin look fresher and more balanced.

Maybe you have mature skin? You'll love the Citrus & Kale Potent C + E Masque, a cream-gel formula fortified with powerful vitamin C and antioxidants for smooth and firm skin. This nutrient-rich mask is designed to reduce the appearance of fine lines and wrinkles.

Birch water, snow mushroom and reishi mushroom are other ingredients that provide essential moisture and nutrients and minimize the visible signs of aging from pollution, blue light and UV rays.

Birch water is a powerful juice that is contained in our birch water cleansing essence. Natalie calls it "nature's sports drink" for its beneficial mixture of electrolytes, flavonoids, amino acids, proteins, enzymes and vitamins. Not sure how to add a facial essence to your skincare routine? This article provides guidance on what an essence is.

Adaptogens are another must-have. These mushrooms, plants and herbs have roots in Chinese and Ayurvedic medicine, where they have been used for thousands of years for their restorative and balancing properties. Perhaps the most famous adaptogen is the Reishi mushroom. Also known as the "Mushroom of Immortality", this mushroom contains over 400 bioactive compounds with rejuvenating properties. You can find reishi mushrooms and snow mushrooms (another powerful adaptogen) in the Snow Mushroom & Reishi Masque.

Is your skin showing the effects of aging on the environment? Visit an Eminence Organics Spa Affiliate near you for a bespoke routine to protect your complexion.

This post was originally published in March 2019 and has been updated for accuracy and completeness.

Different Types of Helpful Meditation Cushion

When it comes to successful meditation, the body needs to be relaxed. Hence, meditation pillows are necessary for anyone who regularly practices meditation techniques. An enormously helpful meditation pillow can help the body to be relaxed and comfortable and to make the meditation experience successful. Know and choose from the different types of meditation pillows available in the market.

Zabuton:

A round zafu pillow is traditionally placed over a zabuton so that practitioners can sit on the round zafu with their knees falling on the soft square zabuton. If you don't have the space or budget for two pillows, you can only buy Zabuton. Zabutons are large and have an integrated knee support compared to the other pillows.

Your knees can easily rest on the padded surface when you are in a lotus, comfortable seat, or cross-legged position. However, your knees must be resting on a blanket, mat, or floor when choosing other options.

A hidden advantage of Zabuton is that it can also act as a yoga cushion. You'll need to fold the helpful meditation cushion in half and use the built-in strap to secure it properly. It can be used as a pad under the knees for practicing Shavasana at home or as a temporary pad for practicing yoga.

Zafu:

Placing a zafu on top of a zabuton can add adequate height to your pelvis and provide adequate cushioning for your knees. You can also use Zafu on its own as a helpful meditation cushion. Fold it in half for more cushioning. Or, put a blanket or something similarly supportive so that your knees can easily rest on it. You'll love it when your spine gets 6 ½ inches of elevation this way. Again, it would be helpful if you sat on the front half of the zafu for effective spine alignment, rather than in the middle.

Zafus are also available as temporary pillows that can be used in any situation, be it watching TV on the sofa or stretching on the floor at home.

V-shaped yoga pillow:

This type of helpful meditation pillow, as the name suggests, is in the shape of the English alphabet "V". It can support the pelvis and thighs, which makes it ideal for anyone with knee or back problems, and is already flexible when sitting cross-legged on the floor looking for more comfort.

If you have a low, rounded back and your knees are raised 6 inches or more on the floor, the pillow's thigh support won't be particularly useful for you. Like the zabuton, it's useful for anyone who is comfortably seated on the floor and just looking for more padding and support.

This is also an extremely helpful meditation pillow as it is small enough and can be placed over a chair. You can sit cross-legged on this pillow while working at your desk.

Zen Yoga Pillow:

This is a rectangular pillow and extends a 6 ½ inch slope – like the zafu. But it feels higher because of the shape and fullness. Such a type of pillow will allow you to reach the maximum height. This makes it a helpful meditation pillow for anyone who has difficulty sitting on the floor, has tight hip problems, or has "really stiff" hips.

Due to the rectangular shape, the stability is higher. Taller practitioners can get more stability, size, and support with the Zen Yoga Cushion. Use the zabuton with the Zen yoga pillow for a more chic arrangement and extra knee support.

Related article: Morning meditation