Mai Chhori Sundari

Aitbaar Bihanai by Kreepa Adhikari

Deep Belly Breathing

Today we go back to the future with the wisdom of a grandmother who was never sick a day in her life. Do you know her secret?   

The basics of physiology are when we breathe using the upper portion of our lungs we are typically using limited capacity reserved for high energy, rapid movement, flight-or-fight mechanisms born of the adrenaline rushes.  We’re only using a small measure of total capacity too, relying on quick turnover to process instant immediate oxygen needs. 

However, when we breathe through our gut, this is the deep, full and rhythmic breathing that assists relaxation and digestion.   

Yes, Deep Belly Breathing can help raise metabolism, improve absorption of nutrients, calm the body and lead to a cascade of knock-on effects including better sleep, better weight control – and of course resistance to disease. 

What a wonderful word: the effect of Deep Belly Breathing is said to allow you to ‘re-inhabit’ your body. 

It makes sense deep breathing is essential to meditation; maybe not so obvious its role in nutrition, but just as important. 

Yes, the optimized effect of oxygen absorption is bound to improve digestion and provide a useful adjunct to mindful eating choices and habits. 

Where over 70 million North Americans suffer from some form of digestive distress there is a real need to remediate – and the increased oxygen acquired by deep breathing can have an important benefit.   

Where increased oxygen creates more energy and balances and stabilizes blood sugar levels, there is easier elimination of waste and toxins so the body’s metabolism can work more efficiently.  This of course leads to less fatigue, and better, more restful sleep. 

In Grandma’s case it was a voice that could carry across a city block.  Before that voice was tormenting grandchildren, her earlier career as an opera-singer owed its success to breathing control and lung capacity. 

Grandma would say breathe in slowly through your nose.  Five beats.  Hold it deep in your gut pushing out through your belly-button. Clench your stomach muscles. Two beats.  Breathe out more slowly through your mouth. Seven beats.  Sit up straight throughout.  Square your shoulders. Tuck in your backside.  Repeat. 

Never sick a day in her life. 

Naturopaths we’ve worked with spend considerable time assessing critical diagnostics in healthy living, and which include breathing, airways and posture.   

There are important connections among breathing, airways and posture as a result of good teeth and bite, and overall excellent health (more on dentistry and the mouth as the gateway to good health in future discussions).  

What Grandma knew then anecdotally is understood now empirically.

Importance of deep diaphragmatic breathing, here are benefits to regularly practicing this healthy habit:

• Reduces the risk factors for heart disease such as lowering bad cholesterol (LDL), raising good cholesterol (HDL), lowing blood pressure and stabilizing blood sugars 
• Cuts chances of cancer by as much as 400% 
• Reduces negative stress by lowering the stress hormone cortisol) 
• Helps reduce cravings for processed carbohydrates (junk food) 
• Cuts chances of diabetes by strengthening the insulin beta receptor sites 
• Improves quality of sleep by improving stage 1 and stage 4 sleep cycles 
• Lengthens the cell’s life span by cleansing the cells more thoroughly through increased lymphatic flow 
• Slows the ageing process by increasing the secretion of human growth hormone (the anti-ageing hormone) 
• Optimises the immune system by strengthening T-cell formation and improving lymphocyte production 
• Improves your mood by elevating the “feel good” hormone, serotonin, and other positive endorphins 
• Improves mental focus and concentration by increasing blood flow to the Pre-Frontal Cortex of the brain 
• Improves the quality and effectiveness of meditation by changing brain wave activity from the more stressful beta wavelengths to more relaxing and healthier alpha and theta brain wavelengths. 

Respiratory System Works Better: Respiratory difficulties such as asthma, bronchitis and even chest pain can subside. 

Digestive System Does Its Job: What I have learned through my health-coaching is that constipation is very common and is often due to shallow breathing. When people learn to breathe into their lower abdomen they begin to have regular bowel movements right away.
Breathing into the gut massages the internal organs to function well. It calms the emotions which directly affects the digestion system. There are other ways to improve digestion but this is an easy one.

Lymph System Works Well: Increases circulation of lymphatic fluid which speeds recovery after illnesses.

Circulation System Moves: Increases oxygen to the heart. Blood circulates, relieving congestion throughout the body. There is a flow of oxygen to the brain and eyes.

Immune System has More Energy: Helps tissues to regenerate and heal. Creates more energy for the body to heal and detoxify.

Nervous System is Calmer: Anxiety can be reversed by deep-breathing habits. You may start to see balance in the two sides of the brain.

Muscular and Structurally, you Move: When you breathe easier you move easier. Reduces muscular tension. Increases flexibility and strength of joints.

Cleansing Systems Work Better: Excess fluids are eliminated through the breath. Stress on organs is lessened, allowing the body to naturally cleanse.

Mentally Present: Mental observation and concentration is improved. Greater productivity and learning. Better decision making.

Physical Appearance is Better: Wrinkles are less from improved circulation. Breathing helps create beautiful skin at any age.

Emotionally Feel Better: Breathing deeply relaxes the body, reducing feelings of stress. Releases endorphins, natural painkillers that create a natural highs and easy sleep. Creates more awareness and self-love leading to a healthier life.

Relationships: Self-love can help to have greater compassion for others. Sexual enjoyment is increased by being more present with your partner and breathing well increases intensity of an orgasm. It really is a natural aphrodisiac.

Spirituality: Deepens meditation. Intuition increases when you’re relaxed. Creativity increases.


The best times to practice this type of deep breathing is first thing in the morning and right before you go to bed.  To enhance the benefit of deep breathing, I suggest visualising your goals or picturing your ideal life while practicing this habit.  
For the next 30 days, I challenge you to practice deep diaphragmatic breathing for at least 10 minutes a day every day.  

This is one of the best prescriptions for improving your health and optimising your wellness.  Good luck and good breathing.

On arrival visa for Nepalese Citizen

List of Countries Offering Visa on Arrival for Nepalese in 2017

If you’re looking for a list of countries offering visa on arrival for Nepalese, then look no further! There was a time when planning a holiday abroad meant first having to deal with the hassle of applying for a visa; those dreadful queues, the never ending documents, the inquisitive questions and then that long wait for the much-awaited piece of paper, a.k.a. the visa, your license to travel. Phew! But, if you have not planned your summer travels for this year yet, no sweat!

With many countries now offering a Visa on Arrival (VOA) to Nepalese passport holders travelling abroad is no longer a daunting experience. So pack your bags and head off on an amazing summer vacation with family and friends to any of these beautiful countries that offer the VOA for Nepalese. 

Country	Visa requirement	Notes (excluding visa fee)
Dominica	Visa not required	21 days
Gambia	Visa not required	90 days
Haiti	Visa not required	3 months
India	Freedom of movement	Nepalese citizens may live and work freely in India under the 1950 Indo-Nepal Treaty of Peace and Friendship.
Indonesia	Visa not required	30 days
Micronesia	Visa not required	30 days
Pakistan	Visa not required	1 month
Philippines	Visa not required	30 days
Saint Vincent and the Grenadines	Visa not required	30 days
Senegal	Visa not required	90 days
Singapore	Visa not required	30 days
Bolivia	Visa on arrival	90 days
Cambodia	Visa on arrival	30 days
Guinea-Bissau	Visa on arrival	90 days
Laos	Visa on arrival	30 days
Madagascar	Visa on arrival	90 days
Maldives	Visa on arrival	30 days
Mauritania	Visa on arrival	Available at Nouakchott–Oumtounsy International Airport.
Mauritius	Visa on arrival	60 days
Mozambique	Visa on arrival	30 days
Myanmar	eVisa	28 days. eVisa holders must arrive via Yangon, Nay Pyi Taw or Mandalay airports.
Palau	Visa on arrival	30 days
Samoa	Entry Permit on arrival	60 days
Seychelles	Visitor's Permit on arrival	3 months
Tanzania	Visa on arrival	3 months
Timor-Leste	Visa on arrival	30 days
Togo	Visa on arrival	7 days
Tuvalu	Visa on arrival	1 month

Once a fish, having lost its way in the ocean, ended up in a well.

Inside the well the fish found a frog and they started talking.

The fish asked, “Have you ever seen an ocean? Do you know how big it is?”

The frog said, “No. How big is it?”

“It’s very, very big”, the fish replied.

The frog stretches its arms wide and asks, “This big?”

“No, bigger than that.”

The frog stretches its arms wider and asks, “This big?”

“No no, a lot bigger than that”

“Then it must be from there,” frog said while pointing to one wall of the well, “to there”, pointing to the opposite wall. “After all, this is how big the world is.”

The fish said, “No, the ocean is a lot bigger than this.”

“You’re lying. How can anything be bigger than this? This is the whole world after all.”

Now you decide what would you like to be, Frog or Fish?