After a hectic workday filled with deadlines, meetings, and endless notifications, many people unknowingly carry stress home with them. According to Dr. Shriram Nene, cardiovascular surgeon and health advocate, taking just one minute before walking through your front door could help protect your heart health, improve sleep, and create a healthier transition from work to family life.
Dr Shriram Nene Swears by This 1-Minute Doorway Ritual for Better Heart Health(Pic: AI image)
In a recent post on social media, Dr. Nene shared what he calls the "doorway decompression technique" - a simple breathing exercise designed to help the body shift from stress mode into a state of relaxation. "Before you step into your evening, take one small pause. The way you transition from stress to rest can shape your mood, your sleep, and the energy you bring to the people you love," he wrote on X.
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The technique takes only one minute. Before entering your home after work:
Dr Nene's door decompression technique for your heart
When you are under pressure, your sympathetic nervous system - better known as the "fight-or-flight" response - springs into action. This causes your heart rate to rise, blood pressure to increase, and stress hormones such as cortisol and adrenaline to flood the body.
While this response is essential during emergencies, remaining in this heightened state for hours or days can take a toll on overall health. Studies have linked chronic stress with high blood pressure, increased risk of heart disease, poor sleep quality, anxiety and depression, chronic inflammation, and weakened immune function. Cardiologists say persistent psychological stress may silently damage cardiovascular health by preventing the body from fully recovering after stressful situations.
The doorway breathing exercise activates the parasympathetic nervous system, often referred to as the body's "rest-and-digest" mode.
When breathing slows, heart rate begins to decrease, muscles relax, and the brain receives signals that the immediate threat has passed. The longer exhalation recommended by Dr. Nene may be especially beneficial. Research suggests that extending the exhale helps stimulate the vagus nerve, which plays a vital role in regulating heart rate, relaxation, digestion, and emotional balance. Deep breathing has also been shown to improve heart rate variability (HRV) - an important marker of how well the body adapts to stress.
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