Stress Management Magic

When was the last time you actually thought about the breathing process?  Have you ever?

For many of you this will be reviewing material that warrants a regular review.  For some this will be NEW and IMPORTANT information that can really help your stress level when activated.

Isn’t it amazing that this involuntary process of breathing, one that gives us a FREE commodity, one we take for granted, can be refined and used to radically improve the quality of every moment of our human lives.

By cultivating your ability to improve the quality of your oxygen you’ll actually see these things happening to the body.  Your level of energy will increase, the quality of sleep will improve, and your muscles, tendons and ligaments, in times of stress, will relax easier.

You can create morphine like painkillers from within you.  You can lower your blood pressure, slow your heart rate, control the flow of hydrochloric acid and adrenalin, and even create endorphins that are similar to an opiate like high.  “Get high” naturally.  Additionally, beta-endorphins also kick in when you walk or exercise, because of premium breathing.  Do something that is good for your body.

You may think it’s too simple and ask why isn’t there more promotion of the benefits of using oxygen optimally.  Simply, as yet, the “prescription” of oxygen for you hasn’t been necessary (with exceptions such as inhalants for asthmatics or COPD patients).  No one can market the oxygen you can freely use.  No one profits from breathing the air all around you, EXCEPT YOU. You don’t have to ask permission to obtain the healing powers of this wonderful gift for your oxygen machine.

The idea is that mindful breathing techniques will get enough oxygen to all the hidden and infinite areas of the only place you have to live – your body.

What else can you expect when you tend to your oxygen garden?  Your breathing will become easier, because the muscles in your chest will be stronger.  Your air will flow in and out more rapidly and with less effort.

The tiring work you do will be easier as the more mindful oxygen you take in, the more energy you produce.  You oxygen will distribute rapidly from your lungs to your heart and to all parts of your body.

Your heart will beat strong and will pump more blood with each stroke.  Even when you are working your hardest, you heart will pump blood at a lower rate than if you were “de-conditioned”.

You will increase the number and size of the blood vessels that transport blood to your body tissue, thus enriching that tissue and increasing circulation.

Cultivating this oxygen will pay off not only with better health for your body, but the quality of your oxygen intake is the basis of dynamic and creative intellectual activity.  Intelligence and skill function will always peak with increased intake of oxygen.  Your brain actually requires fifty percent more oxygen than the rest of the body to think optimally.

This is the physiology of your body.  If you work on getting in the habit of breathing deeply and exhaling fully, all these things will automatically happen.  How cool is that!

Think about your oxygen and take in a few mindful plugs of right now, exhaling fully and deeply. It’s  a wonderful thing to do for your life!

Can standing or sitting straight really help your stress level?

Yes.  Think about it. Are you slumped over towards the computer? Are your abdominals taut or are they hanging loose? Are your shoulders rounded forward?  You will not get the flow of oxygen as effectively if your posture is poor. This will actually contribute to muscles and ligaments tightening further during stressful times.

Posture is much more important than we are ever told.

Over the past 20 years revelations about posture have been presented to me in so many different ways. Have you ever seen a young woman in her late teens or early twenties with shoulders rounded forward? You can almost see bones protruding from the back. How about the young man with his belly hanging out and shoulders rolled forward. It is not only a matter of how poor posture looks – it is what it ultimately does to your body and mind.

Poor posture is simply derived from a lack of training in good posture habits.  Habits can be changed.

When we have poor posture we actually cut off a portion of our oxygen supply to our body. Our cramped position hinders that precious stuff from getting to all the areas where it’s needed.

As our oxygen supply is “kinked up”, our energy level is not as powerful. Our abdominals weaken which in turn weakens our lower backs, and will often cause back pain.

Good posture maintains a fine balance between muscular strength and flexibility. This balance decreases stress, increases self-image and eliminates the possibility of chronic postural strain. (It also helps elimination!)

Right now try this: Sit up straight. Hold in the abdominals, pressing low back into back of your chair. Press your shoulders down (we lift them when tense), and back. Lift your head and neck thinking about stretching the neck upward to separate vertebrae and discs.

Take a deep inhalation in through the nose. Hold it for a few seconds and exhale through the mouth. Do it slowly several times, keeping the new posture. It will be so beneficial if you practice this just a couple of times an hour. This practice will begin to get you in the habit of good posture and good breathing.  The benefits you will find that are coming to you simply by learning to stand correctly can be life changing.

Practice your standing posture as well. Stand up against a wall and do the same steps. Then breathe! If you think of this as a mini workout you will be right! You will find you feel better after the day at the computer or desk. You will have more energy and actually be more relaxed at the same time.

Do not give in to having a lazy body control your health. Use your intellect and make some positive changes and life will improve. As you breathe more effectively you will also get the benefit of extra oxygen to help calm stressful situations

With a bit of practice, you’ll be ever so glad you took the time to get in the habit of maintaining great posture!  After a bit of time you won’t even have to think about it – you will just do it naturally.

Another plus – just look in a mirror at you with poor posture.  Then correct it. You actually will have the appearance of someone who has just lost a bit of weight!

Easy Quick breath :

3 short deep inhalations- sniff, sniff, sniff.

and

1 long and slow exhalation – with head high but humbled- shoulders back – make room for the new.

Do it again.

Do it again.  (Be careful: it’s natural, free, and WILL envigorate and relax at the same time!)  Could be addictive!

Do it again and slowly now both on the inhalation and exhalation.

SLOW DOWN – it’s okay! Listen to music you love, dance around just for fun,  get back to work refreshed from your short break, or simply return to the tasks at hand!  Remember  your life is your choice – really!  How you respond to what happens is one-hundred percent your decision.

Before any response to circumstances get oxygen to your brain.  The brain needs fifty percent more oxygen to make the best decisions.  It’s available any time you choose to breathe mindfully. It is a very positive secret weapon in times of high stress.

Think about this – It will help!

You are the only person who can change the amount of stress that burdens you day after day.

Every change begins with willingness.  If you find yourself wishing an area of your life were different, you must first be willing to let go of past hurts and sorrows.  You must be receptive to change, and you must release limiting thoughts and beliefs.  You must expand your understanding.

Every thought you think and every word you speak is creating your future.  You become what you are thinking about, whether you want it or not.

Every thought is vibrational in nature.  If you care to change, you must change negative thoughts to positive.  Shift your attraction. Contemplate yourself beginning to use the potential you were ordained to do, and use the gifts you were given.

Do not unconsciously absorb another person’s energy or temperament.  Even after the briefest encounter (perhaps a negative one), you may find yourself temporarily changed, and sometimes, not for the better.  Be aware and don’t fall into this pit.

You can rewire patterns in your brain.  Change your thinking and you will change your life.

If life isn’t working for you need to reinvent yourself-reinvent your life.  Change your perceptions. Let go of those limited beliefs.  Wisdom and knowledge “gates” are always open.

When you finally really “get it”, the fact you have more control over your life, you will come to realize you actually have all the power.

In moments of deepest despair remember there is always humor.  Seek it.   Humor lifts you to God.

Remind yourself: “I am safe. It’s only change. Substitute fear for curiosity.

Assume ANY changes you make will be for the better. Don’t assume what others think.  Be true to yourself and your thoughts.  Strive to project the demeanor of the person you want to become.

Keep a passion for life.  Choose your words and actions.

Build or keep a circle of friends whose influence will be positive towards the “growing” of the new you.  You can help others accept the new you if you remember you will have an effect on others.

Contemplate how you want to be treated and let those thoughts light the atmosphere around you so that it is uplifting and inspiring.

You’ve probably heard a statement similar to this, but it never hurts to contemplate truth and remind yourself to invigorate your life.  “It is not the goal; it’s the journey towards the goal that can be the magical part of your life.”

Take a breath and take charge of how you respond to the stress in your life.  Practice and it will become habit.  You can change your life – and your stress – moment by moment!

Read below and Find Immediate and Simple Solutions

1.  Stop it.  Stop the pity party.  Wearing your burdens like a fine gown or suit will not change a thing.  I don’t mean to be hard nosed, (this admonishment is for me too), but it is the truth!  All the whining in the world does not change a thing!

We all have days that we just can’t seem to pull our brains up to even a flat-line.  It happens. It happened to me today, at least until a “resource” cell I planted in my brain reminded me:  It is a choice!  How you respond to life is a choice.

2.  Take a breath.  Right now.  Don’t do another thing until you breathe deeply in through the nose – and exhale slowly through the mouth, completely emptying your lungs.  Now inhale slowly and think:  “I am alive. I have a choice how to respond to stress.  I have the choice to be happy.”

Exhale and think:  I will exhale all the garbage that is making me feel overwhelmed.  Thinking negatively will do nothing but hurt me.”

3.  Divert your attention. If you cannot resolve all that is terrorizing you – move to something that is less stressful.  Tackle something else with the resolve that you will return to what has upset you, when you are calmer.

4.  Fake it!  Fake yourself right out of your misery. Have you never counterfeited feelings to help someone else, or because you needed to ignore your feelings to complete a deal, or when someone else needed help and you were there for them?  It’s your turn now.  Do it for yourself.  All the classes in the world, all the counseling, all the reading of fine materials on the internet and books, won’t do a thing for you if you let yourself be down time after time.  If you have to do so, fake it until you feel better.

5.  Immerse yourself in doing something for someone else.  You can’t think of two things at once.  Get busy doing something for someone else and get off the train to hell, which is throwing a pity party for you.  There is always someone worse off than you.  Open your heart and give when you hurt – you’ll feel better.

6.  Be your own best friend.  We critique ourselves, we demean our own being, and we needn’t do it.  If you think about it you will find there are some terrific qualities within you.  Give yourself a pat on the back for good things you’ve done and remember whatever the trials that are plaguing you today, will be replaced with other worse ones tomorrow! Truly, THIS TOO SHALL PASS.   Give yourself a break, and take a breath!

Someone cares.

Stop here now! Take two minutes to refresh and regenerate these vital areas simultaneously.

If you have been here before, it is time right now to start mindful breathing.  If you haven’t, the following paragraph explains the breathing.

When we are tired or burdened with various elements of stressors, most people begin shallow breathing.  No one knows why, but stress causes this reaction.  It is the worst thing you can do for your mind and body.

When you slow your breathing two things happen: the brain doesn’t receive the needed oxygen to think optimally, and the body begins to tense up from the lack of oxygen and the already foreboding stress.  This is why our first line of defense again ANY mental or physical “challenge” is to think about our breathing.

Try it.  Inhale slowly through the mouth, think: “I breathe in new energy and finer intellect”.  As you exhale think:  “I am releasing all the negativity from within and will let it fly into oblivion.”

Eyes

The natural way to massage your eyes is to blink your eyes.  The eyes use eight times the nerve energy as any organ in the body.  We use our eyes constantly without much care.

Blink your eyes quickly ten times.  Open your eyes widely.  Look up.  Look down.  Look to the right – then left.  Blink your eyes again ten times.  Rub your fingertips together until they warm then close your eyes and gently place them on the lids for a moment.

If you are in your forties or older, it is great to carry a natural lubricant for the eyes and use it several times a day.  Viscine and “get the red out” products dry the eyes severely if used often.

Neck

This information is not new, but it is pertinent, so worth  a review. It is helpful to learn how to relax and lengthen, and decompress your neck as you become familiar with your own body.  Because of the structure of our chairs, the positions we sit in, the kind of pillow we use, the weight of our own heads, and the stress we maintain, our necks compress little by little.  This can cause horrible neck and headaches, and can cause your shoulders to further tighten up.

Here is a simple exercise to prepare you for keeping your shoulders down and your neck relaxed.  Hold an object weighing one or two pounds in each hand if you are at your desk you can bring one pound weights to use or find a substitute (such as a heavy tape dispenser-be creative).

Let the weight of the objects pull shoulder blades down.  Make sure that you keep the breastbone lifting up so that the tops of the shoulders don’t pull down and forward, collapsing the chest.

Now set the objects down and see if you can find the muscles you need to pull your shoulder blades down just as the weights did.

These muscles are called the lower trapeziums.  They attach to the vertebrae of the midback, and insert on the inner border of the shoulder blades.  They are antagonist muscles to the upper trapeziums. In other words, they are very important posture muscles, helping support the spine in the midback.  When the lower traps are too weak to counteract the pull of the stronger and tighter upper traps, the scapulae will tend to ride up, compressing your neck.

As a second exercise, sit up straight.  Press your pelvis to the back of the chair.  Drop your neck to your right shoulder and use your oxygen while hold the position for a few seconds.  Now drop your neck to the left shoulder and use your oxygen while holding the position.  Return the neck to center.

A few more mindful breaths and you will be better for the two-minute break.  You’ll never feel the benefits if you don’t try it.  You will be glad you did!

Teach your family, your children, your friends and peers.  Feeling good is addictive – and certainly NOT illegal!

How can you handle these MAJOR stresses?

How to prepare

This is a difficult subject, so why not just take a deep breath in through your nose, and exhale through your mouth.  Doing a bit of mindful breathing will aid any circumstance by helping you to keep your muscles relaxed, and your mind sharp. Please do it again.

Almost every human being will endure, at least one time in his or her life, the loss of a loved one. Death comes to us all.  It is the natural progression of human life, and is just a matter of time.

Most people will also experience at least one serious family dispute. These are two major stresses. There is a correlation between the two.

When death occurs there will be stages of grief that you go through.  The stages include denial, guilt, anger, bargaining with a higher power, depression, and finally becoming more functional in accepting the reality of it all.

The time for each stage will depend on the awareness each individual has, and as with any stress, the work the individual is willing to do, to begin the healing.

Many fine websites and books discuss these stages in depth.

However, when you are experiencing the scenario, it may not seem like the time to study.  Here is what you can do prior to the death of a loved one:  be aware of the stages you will go through.  Learn about each one and consider your work to be invaluable for the future.  It will be.

Plant a seed of “knowing” that it will happen at some point, and be prepared with knowledge.  If you are caring for an elderly family member, or all close to someone with a terminal illness, it is important to talk with them about death. Often the discussion is avoided because it seems too difficult.

Think about the person it’s happening to.  They need to talk about it.  Talking about any stress helps to relieve it to a point, and this one is particularly important to address.

When the event of loss occurs your first thought should be to breathe.  It is a gift and will help you to stabilize and it will also help calm you for the coming events of saying goodbye, notifying everyone, and preparing for the funeral / burial.

You cannot think of two things at once so concentrate on mindful breathing for a few moments initially.  The brain and the body need it desperately at these moments.

Allow tears.  After the initial shock, try to switch from your emotions to your intellect; there will be people to contact and arrangements to make.

Focus and engage the help of those near you.  Mourning is less traumatic if you can share it with others.

During all the time after the death of someone you love, all the stages of grief, remember to empower your decisions with substantial oxygen.  Remember the suffering for those lost is over.

This touches only lightly on the subject.  Continue your search for help in handling all you need to know to survive optimally. You will get through it

———–

The correlation of death and serious family disputes is this:

When you are alienated from family or friends because of a disastrous event, or a series of events, it equates to “the loss of a loved one”.

Hostility between family members can be devastating.  You may be able to reconcile and work out your differences, but if you can’t, it can paralyze you for a time.

The first reaction should be to STOP; empower yourself with oxygen. If you don’t breathe, and most trauma causes shallow breathing, muscles and ligaments tighten, and your intellect to diminish.

If you can find a resolve to the problem, be the first to opt for peace and discussion.  If you see no possibility of it happening, then you must accept what you cannot change.

Worrying about it or trying to change what is impossible is simply a waste of your life.  Acceptance may be your only option.

As with the death of a loved one, the loss of communication with a family member can cause similar stages of grief.  This isn’t happy news, but it is reality.  You cannot move forward if you are unable to accept what have no control over.

Take a breath.  Say a prayer.  Spend time with those people remain in your circle of life, and move on. There may be no other choice.

How do you quell anger, find peace, forgiveness, and reconciliation?

There will be times in your life when you feel you someone has treated you unfairly.  Whether your feelings are legitimate or not, whether you are to blame or not, they are still feelings that procreate stress, and they need to be managed effectively.

Though you cannot control every circumstance in your life, or the behavior of others, you can choose your perception of the scenario, and your response in every situation.

Your perceptions can either pull you down or lift you higher. They can either serve you or limit you.  The choice is yours.

First step to empowerment: always, the mindful use of your oxygen.  This cannot be mentioned too many times, as your oxygen intake and exhalations will begin the mental and physical changes that welcome higher intellect and a more relaxed state.

When a challenge faces you, remember that if your thoughts harbor fear or thoughts of limitation, you will confront the situation differently.  You need to courageously decide to look at things differently.

You need to remind yourself that from within you are qualities and resources of strength and courage that you may not have called on before.  Claim your power to choose how you show up in life.

Any anger or unforgiving feelings that you keep within will ultimately hurt you – not the offender.  It takes practice to release harmful habits.  Anger withheld takes a toll on your physical and mental wellbeing.  Find a way to replace anger with eagerness to find a resolution to the problem.

Want to be a “real man” (or woman)?  Forgive.  Forgiving allows you to mend.  It is courageous, and a move that can be one of the first steps to adopt new life-enhancing your habits and your thoughts.

Don’t let circumstances and the actions of others stand in the way of your growth.  Don’t let others actions dictate how you will respond.  There is nothing as surprising to an adversary as discovering his or her target is someone who is forgiving and offers a peaceful response.

Rather than being controlled by “out of control emotions”, your intellect will guide you calmly in finding answers if you choose, and activate, a positive perception of  “challenges” that come into your life.

Don’t dwell on the negative.  What has happened is in the past…even if it was only moments ago.  Begin anew and choose your life.

Take a breath in through the nose, and think,  “I am calm and will react affirming my intellect.”

Exhale and think:  “I release anger, tension, and negative thoughts to make room for positive ones.”

Create your life.

Learn the Secrets of Resilience: Here and Now

These are tough times.  With job losses (which includes financial stress as well), foreclosures, the threat of a health pandemic, and war, it is not surprising that stress is mounting.

Life can be tough and challenging.   Even in times that feel calmer and more secure, there will always be the need to manage stress.  Remember, stress can be positive too, such as preparations for a wedding or new baby. Learning to be resilient can be a lifesaver!

Resiliency varies from person to person, and has a genetic component.  Recent studies show that certain genes may protect your emotional back draft of trauma.

This is important to keep in mind: Almost any “behavior” can be learned.  Research has shown that resilient people share common qualities. They are ones that you can  cultivate; learn to manage, and ultimately to help master any crisis.

Right now, please take a slow and deep breath in through your nose.  This is your life.  Think as you breathe in.  I can meet any challenge, and rise above it.

Exhale slowly and as you release the carbon dioxide, release any negative fears.  Release the frame around your life that says, “I can’t handle this.” Make room for new oxygen and new thoughts.

Negative thinking is just a bad habit. Experts agree that changing habits will be easier for some than others, but everyone has the potential ability to do it. You must change your mindset.

When you catch yourself thinking negatively challenge your thinking to put a positive spin on what you are experiencing.  Be patient with yourself.  Changing habits requires dedication, and the belief you can do so.

Join an online support group, or find a local group to stay connected.  You are not alone.  Encouraging others will return to you in encouragement.

People who are resilient realize focusing on things that are out of their control is a waste of time and energy.  Whining or complaining doesn’t help, but refocusing time and energy to something with a better outlook will help.

Keep in mind a good diet and regular physical activities are crucial buffers against stress.  Exercise actually helps repair neurons in the brain areas that are particularly susceptible to stress!

In a nutshell:

1.  When facing mountains that are insurmountable, use your oxygen as often as possible to relax, release negative thoughts, and regenerate the body.

2.  Change the habit of negative thinking.  Watch your words.  Your brain reacts to your thoughts.

3.  Find a support group – or family and friends – to share ideas and work as a team.

4.  Look for a silver lining.  Spend your thoughts wisely.

5.  Keep a sense of humor.  You can find humor in many circumstances if you look.

6. Resilient people convert misfortune into education.  They gain strength from adversity.

We have all shared the common experience of pain during our lifetimes.  We use pain as a guideline to our physical health and safety.  Our intelligence alerts us to try to correct whatever is causing the pain.

When the pain is “correctable” we are pleased.  The sensations of pain vaporize until the next time. This phenomenon is similar to what happens to women in childbirth.

Physical pain covers a vast array of types of pain.  There is stabbing pain, sharp pain, lingering pain, dull pain, and excruciating pain.

Emotional pains are more complex and actually growing into suffering.  These emotional pains will absolutely influence the whole circle of the host’s life; actually increasing physical pain, and tossing stress levels out of control, unless we deal with it. Pain grows to suffering, and often needlessly.

Each of us has learned, either from our own experience or others’ experiences, sometimes terrible and unfair things can happen to the best of us. People have experienced a nervous breakdown from unresolved emotional trauma.  Maybe you have found yourself in a similar disoriented and depressed state from experiencing emotional trauma.

Human beings have a propensity to replay over and over again in our minds what went wrong, what we could have done to stop it, and what horrible things will happen next.  We dwell in the past rather than trying to find a simple solution.

Often times we define ourselves by our emotional pain.  When we do this we suffer additional emotional pain, unnecessarily, and the stress becomes a mountain we face.

In order to “recover” from emotional trauma, it is imperative to quit maintaining the identity of the one who was or is being hurt.  Stop retelling the story (aloud or within your own mind) of how you were hurt, who hurt you, why it shouldn’t have happened, how badly you are hurt and so on and so forth.

When you quit telling the story, you immediately make the first step towards healing.   You will have released the incident that initially triggered the trauma.  Whatever it is, it is in the past now.

This moment you need to concentrate on either doing what you can to change the circumstances, or accept the fact that life has now changed, and the changes are beyond your control.

The only choice, at least the best choice, is to accept it and move forward.  Step back, take a deep breath and tell yourself, “I’m not going down that road again.”