Tag: anxiety breathing

Here’s a quote from a renowned Japanese expert on Ki, or internal energy:

“If I had to offer advice, in one short statement, about what constitutes a correct self-image, distilled from the experiences of numerous business tycoons and other successful people as well as from my own historical research, then it would be this: Never think pessimistically about anything; always try to think positively.” – Kouzo Kaku

Kaku-san goes on to describe what he means by “think positively”:

1) Never complain or think or speak badly of another;

2) Cultivate a feeling of thankfulness and gratitude towards all things;

3) Once you have decided to do something, never think in terms of “I cannot do it” or “It is impossible”;

4) Do not refute another’s opinion, but be willing to listen to it;

5) Do not become angry when things do not go as planned and never hold a grduge against those around you.

(From Kouzo Kaku, “The Mysterious Power of Ki”)

Wow! Lots to think about there.

I just discussed point number #5 with my brother Jeff, who called me from Washington-Reagan National Airport this morning. Seems his flight has been delayed, then delayed again, and again, and yet again.

Not a pleasant situation. However, given the weather we’ve seen in the Midwest and Northeast this past week, it probably shouldn’t be too surprising that there are delays today.

And he knows it. He called because he was bored – but also to vent about the delays, the inconvenience, the fact his first email warning about the delays arrived on his Crackberry the very minute he stepped into the airport, and on and on.

I commiserated with him, because I have been in that same situation more times than I care to remember.

But I also reminded him about point #5 above: “Do not become angry when things do not go as planned…”

If you don’t attend to how your mind is working, you can become easily irritated — about the weather, about the driving skills of the person in the car ahead of you, about someone you listen to on the radio whom you just hate, about your jerky boss, etc. etc etc.

But why allow yourself to be deterred from the bigger picture of your life by these types of distractions? Why waste the psychic energy on them?

I shared with my brother a simple, easy exercise that can help you to quickly relax and let go of negative emotions and thoughts. Would you like to try this one for yourself?

Good! Here goes:

1) Breathe deeply several times from your abdomen. When you notice that your worries have dissipated somewhat, relax all over as much as you can;

2) Exhale fully until your lungs are empty. Lean forward as you exhale. For extra assistance, place both hands on your abdomen, just below your bottom ribs, and push in gently but firmly into the center of the area below your ribs;

3) At the same time, imagine you are expelling all of your negative thoughts and emotions as you breathe out;

4) When you have completed your exhale, sit up slowly and naturally into an upright position and breathe in;

5) As you breathe in, imagine very sharp, crisp, positive energy is entering your body.

In energy disciplines and traditions, it is said that the solar plexus is the primary place in the body where bad energy, or ki (chi), can get stuck. You may notice that, when you are angry or frustrated — or simply feeling stuck in an important area of you life (or in an airport) — you feel hardness in your solar plexus area. This is because “bad” ki or energy has stagnated there.

You only have to do this exercise three or four times to feel the tremendous difference in energy. Remember: the visualization, or using your imagination, is just as important as the physical movements.

Try it and let me know what you think.

In the meantime, my bro just texted me that he was able to get on another flight and is on his way to his destination.

He also thanked me for the advice. So I guess that means he actually did this exercise in the middle of the airport.

If he can do it, you can do it too!

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

P.S. You can control your mental and emotional state, no matter how irritating your external world gets. One of the best ways to enjoy a  relaxed yet energized state, coupled with calm and relaxed mental alertness, is to follow the exercises in the Secret Power of Dynamic Energy Exercise Course, Volume 1: Invigorate and Rejuvenate. Visit the Best Breathing Exercises website to get your copy today, and discover how easy it is to relax your way through all the holiday and end-of-year rush.

Copyright, Karen Van Ness, 2012

It’s amazing to me the amount of research that is now being done on the connection between body, mind and emotions.

The connection is indisputable. Many medical doctors and scientists have embraced it and try to leverage it in their treatment of patients.

Tuning in to this connection can help you enhance your health, overcome specific illness — and help you improve the way you go through life.

In particular, a lot of research has been done in the area of managing stress. Herbert Benson, M.D., of Harvard Medical School, popularized this area with his book, “The Relaxation Response”. He and his team proved the effects that relaxation techniques, including deep breathing, meditation and a positive outlook, can have on patient outcomes and health.

Subsequently, Dr. Benson performed follow-up research that lead to his book, “The Breakout Principle”. Here, he demonstrated how the same principles and techniques can help each of us relax and think more clearly as we handle the stresses and challenges of each day. This, in turn, can help us perform at a higher level and get into the “flow” of whatever activity we are doing.

You recognize the flow when it happens — although you are not aware you are in it until afterwards.

Have you ever spent hours immersed in some activity, only to look up at the clock and be surprised at how much time has passed? You were experiencing the flow.

Sometimes it’s difficult to get into the flow. If you have a gazillion things going on, or are pressed for time, you may feel blocked. You may be unable to relax sufficiently. Or you may be draining your own energy by allowing negative thoughts or emotions to take roost in your brain.

These feelings can be especially cumbersome when you are at work, perhaps facing a stressful meeting, discussion or situation. Or, maybe you are having trouble getting your kids to comply with a request.

No matter what the situation, to “unblock” yourself and handle the stress of the moment, I recommend you try a technique called “Attitude Breathing”.

This specific technique was developed by the Institute of Heart Math, which studies body-mind-emotional connections.

It’s easy to do.

(1) Focus on a person or situation for which you are really grateful. Cultivate a feeling of gratitude as you slowly relax and soften your breathing.

(2) Next, shift your attention to your heart and solar plexus area. Acknowledge what you are feeling. Ask yourself which feeling or attitude you could substitute that would be more constructive in the current situation.

For example, you might tell yourself to “stay calm”, “stay neutral”, “get all the facts before I go off”, etc.

(3) Pretend to feel and breathe this new, more constructive attitude in through your heart. Breathe it out through your solar plexus and stomach to “anchor” it. Continue to breathe in this way until you feel like the new attitude has settled in to your solar plexus and heart.

This simple but powerful technique helps you anchor your inner power and calm, and bring your thoughts and emotions back into balance.

It’s great to do first thing in the morning, or any time you are feeling stressed, anxious, or overly emotional.

Lately, I’ve had to do quite a bit of traveling. Ah yes, the joys of airline travel, missed connections, late night arrivals when you have to be in important meetings the next day, adjusting to different time zones, etc., etc.

Don’t get me wrong – I love to travel. It’s just when the trips come one after the other, it can be a bit much. And, even though I sometimes bring my family with me, I can’t do this every time and I do miss them when I am away.

All this can add to stress levels. So I make sure that I devote at least a few minutes every morning when I first wake up, and a few minutes in the evening, to do this exact exercise. I focus on what I am grateful for – usually my family, my health, all the opportunities in my life. I breathe in the feelings of joy, gratitude and peace I get when I think about these things, and “anchor” them in my heart.

I find this simple exercise really helps ground me and remind me of what is important in my life, and the ultimate reasons why I am working and traveling.

This is why I wanted to share this wonderful little practice with you.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” www.BestBreathingExercises.com

P.S. If you have an interest in discovering even more highly effective breathing and visualization techniques, consider the Secret Power of Dynamic Energy Exercise Course, Volume 1: Invigorate & Rejuvenate. In the course, I guide you through breathing exercises which help you instantly relax and tranform stress…and have you feeling in control within minutes. Claim your program CDs today at the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2012

A few days ago, I discussed the prevalence of stress in our lives. It’s become so chronic that we get used to it as a sort of baseline.

We can even become addicted to stress as a way of being.

Once you become aware of how you act in your world, and react to the stress that is a natural part of it….you can then do something about it.

Probably the simplest (and often overlooked) way to put the kibosh on stress-oriented behavior is to focus on your breathing.

A great way to learn how to breathe naturally and completely is through the Secret Power of Dynamic Energy Exercise Course, Volume I: Invigorate & Rejuvenate.

In the course, I teach you the Complete Breath. And I also teach you seven exercises, combining breathing with specific movements, that open, free and relax you.

The most important thing is to simply become conscious of your breathing.

Here’s a great example from my own life that you may share.

Our son, Miguel, who is 7, is a great kid and a good student. But, like many kids, he is sometimes anxious about school and therefore resists getting ready. He’ll use all the stalling tactics, like not getting dressed, refusing to eat breakfast, etc., etc.

When I’m in reactive mode, rather than thinking mode, I respond to his escalations in resistance with escalations of my own. This typically results in yelling and screaming and tears. We make it to school on time, but it’s not a very pleasant way for us to start the morning.

On the other hand, when I catch myself, I resist being reactive to Miguel’s tactics. Instead of rushing about and worrying whether we will be ready or not when it’s time to leave, I take a moment to observe my breathing. Invariably, when I’ve been in reactive mode, my breathing is tight and I feel tense.

Chances are, you’ve experienced a similar reaction when in a situation of stress, like trying to get the kids ready and off to school. Your breathing is “tight” and very shallow. You probably have tension in your jaw and forehead areas, as well as in your shoulders and back.

This is a typical physical response to stressful conditions. I’m not sure why it developed in us this way, because it certainly doesn’t seem to help us cope better with the situation.

At any rate, by the simple act of observing your breathing, you will automatically and naturally release some of that tightness. Take advantage of this. Take in 4 to 5 deep breaths.

Don’t force it. Just allow yourself to slowly and smoothly inhale.

If you find you are forcing the inhale, switch your focus to the exhale.

Blow out all the air – without straining – then relax and see how fully you inhale. “The exhale takes care of the inhale”, if you do it properly.

So, next time you are stressed out, or about to enter into a demanding or stressful situation… take a moment or two to become conscious of your breathing.

Give yourself the gift of a minute or two to just sit (or stand) and breathe smoothly, calmly and deeply.

You’ll find yourself naturally relaxing, yet feeling energized at the same time. The perfect state for performing well and dealing with the challenges life throws at us.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”

www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2012

Stress is stealing away your life, even if you don’t realize it.

Stress, fatigue and chronic pain manifest physically as increased tension and tightness in the body, particularly in the large muscles of the torso, such as the chest, shoulders and back.

This is why neck and back pain and headaches are so prevalent today.

Stress can also cause your breathing to weaken and become more shallow. When you take in less oxygen, your system doesn’t work to capacity. You feel physically fatigued and mentally foggy and fuzzy.

These reactions to stress put into motion a cascade of hormonal and neuromuscular changes that can have dire consequences for even the hardiest of us.

Your posture also changes when you’re under stress. You turn in your shoulders and hunch forward. You may notice that you cross your arms more frequently.

These are all signs of the protective impulse…. of your body collapsing in on itself in an effort to protect you physically from more abuse. Problem is, the tightness and tension in your muscles, along with the stressed, hunched posture, create huge imbalances and overloads on your spine.

The spine is the foundation of your body and one of its critical centers of energy.

Sitting, standing and walking compress the spine to varying degrees. The high proportion of time many of us spend sitting is particularly tough on our backs. After years of sitting at desks, in meetings, on the couch, or on airplanes, the spine loses its resiliency.

This in turn affects the entire nervous system, causing decreased energy, backaches, headaches, neck and shoulder tightness….even moodiness, irritability, and the inability to concentrate or focus.

So..how do you counter this postural reaction that places so much additional strain on your lower back?

The secret is to free the tension and tightness from your entire torso area, so that the breathing spaces are wide open and free and the spine is extended and lengthened.

Open breathing spaces mean full, complete breathing. In turn, this enhances your lungs’ capacity to infuse larger amounts of oxygen into your body, and more effectively remove wastes and toxins from your system. Elongating and loosening the spine helps free up vital nerve force and energy and also releases tension.

The combination of the two is a powerhouse!

It leaves you with a loose, relaxed, energized feeling. It not only invigorates you  – it’s a major pathway to physical health and wellbeing.

You may think it difficult to achieve this combination of opening, freeing, and releasing.

You may think you have to pay big bucks to visit a chiropractor or massage therapist every week.

Well, it’s not difficult at all. Nor is it expensive. With just a few minutes of listening, you can learn how with the Secret Power of Dynamic Energy Exercise Course, Volume 1: Invigorate and Rejuvenate.

The course consists of two series of 7 exercises. The first series focuses on dynamic breathing coordinated with easy, flowing movements. The second series helps stretch, relax and rejuvenate your entire torso area, with special emphasis on the spine and back.

These amazing exercises stimulate, strengthen, and rejuvenate you.

They help you instantaneously relax AND improve your energy levels. You’ll feel more in control, rather than at the whim of the latest crisis. After doing the exercises for just a few days, any back or neck pain you have been experiencing will be history.

The Secret Power of Dynamic Energy Exercise Course, Volume 1: Invigorate and Rejuvenate provides you with a quick, easy, enjoyable way to rejuvenate and protect your foundation.

To learn more about this incredible course, head on over to the Best Breathing Exercises website.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”

www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2012

It’s here already.

Thanksgiving, I mean.

Is it just me or did the year seem to fly by?

This time of year is always a great time to discuss the magic of
gratitude. Because one of the most powerful things you can do to
improve your overall health and feeling of wellbeing is to cultivate
an attitude of gratitude.

Here are some thoughts on how you and I can apply this concept to our
breathing and our health.

This is a great time of year to express appreciation for the people,
things and events in your life.

As you take stock of all the good things that have happened to, and
for, you over the past year — and yes, there were good things, no
matter how poorly your year may have gone — you feel full of
positive energy. You feel expansive and happy.

The feeling of appreciation is probably the most profound you can
have. It’s actually a lot like love – a pure form of love.

You vibrate on a higher level. You feel more in harmony with the
world. You feel your energy skyrocket and you become less
self-centered and withdrawn.

When you suffer from any kind of chronic problem, whether it’s
health related, stress related, relationship problems, you name it
— you tend to get too wrapped up in yourself and your problems.

You view your world through the patina of pain, disappointment,
or frustration brought about by your present condition. Trouble is,
this does nothing to relieve you of your condition. In fact, it
just makes it worse.

To snap out of this negative cycle, you need to “get outside
of yourself”.

What I mean is, you need to focus your thoughts and feelings
outside of yourself and your personal problems, even if just
for a few minutes or hours.

And the easiest way to do this is to express appreciation.

The holiday season provides a perfect opportunity to do that.
In fact, it’s what Thanksgiving is all about…so what are you
waiting for?

Start to look outside yourself and your present problems or
frustrations. Count your blessings, both large and small.

Doing this can help get you into a very positive and relaxed
state of mind. It cancels out the negative energy you may be
feeling due to health problems, stress at work, stress about
the holidays, and so forth.

We’re staying in town this year – for the first time in several
year. So I’m looking forward to a nice long weekend and some
relaxed time with my family. And I’m grateful that we have
this opportunity to take a mini-vacation and share this
holiday time.

This same mechanism – of feeling gratitude for your blessings,
both great and small – is used in many techniques that combine
visualization with deep breathing. These techniques are used
to improve breathing capacity, counteract breathing disorders
such as asthma symptoms or attacks – even to control pain.

The visualizations may vary, but the goals are the same: to
(1) move your attention and focus away from your ailment;
(2) make your breathing fuller and freer; and
(3) energize and relax you.

It only takes a few minutes of thinking gracious thoughts to
begin to relax and free your breathing. ‘Tis the season —
take advantage and try it!

You Can Do It!

Karen Van Ness

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

P.S. One of the best ways to achieve a relaxed, calm state and
focus on what’s important is through your breathing. In the
Secret Power of Dynamic Energy Exercise Course, Volume I:
Invigorate and Rejuvenate, I teach you how to breathe completely
AND how to coordinate your breathing to simple but powerful
movements that spread energy effortlessly throughout your
entire body. To experience the sensation of being relaxed,
in rhythm, and in control, order your copy of program today.
Copyright, Karen Van Ness, 2011

Many people are unaware of how much their poor breathing patterns
can negatively influence their lives and their health.

Poor breathing can contribute to a host of problems, including high
blood pressure, asthma, emphysema, anxiety and panic attacks,
depression, weight gain, and even heart disease.

If you have been treated (or are being treated) for any of the
above conditions, you probably did not hear much about breathing,
or receive instruction on how to breathe, from your doctor.

In my own case, including overcoming a moderate to severe case of
asthma — as well as for other people I have worked with or spoken
to — the addition of healthy breathing practice actually
accelerates the results of conventional treatment programs and
medicines.

And it can help you reduce the dosage of, or even eliminate, your
medications – which is very important, given the sometimes serious
side effects of many modern medicines.
 
To incorporate better breathing into your own life, keep in mind
that it’s not just about taking a few deep breaths once in awhile.

Yes, breathing more deeply than you typically do now is very
beneficial. But taking in huge gulps of air, straining to fill
your abdomen and hold the air in, and pushing the air out with
force is not the best way to begin.

There are breathing exercises and techniques that do involve
tension, holding and contracting. But you don’t need to jump to
these right away. First, lay the foundation for good breathing
“hygiene” and control.

The easiest way to do this is to simply breathe through your nose.

You probably breathe through your mouth a lot more than you are
aware of. Keeping your mouth closed and inhaling and exhaling
through your nose is a guaranteed way to calm yourself down,
reduce stress levels, and become more centered.

As you breathe, attend to your posture, as well. Sit or stand up
straight – again, without straining or trying too hard. Here’s
a simple image to help you: imagine that your sternum (breastbone)
is connected to a silver thread hung from the ceiling.

As the thread lifts up your breastbone, you will automatically
straighten your posture. Your shoulders will naturally roll back
and your lower back will naturally move forward for better support.

Breathing through your nose, and standing or sitting up straight,
automatically help you breathe more deeply, without straining or
trying.

Try this: stop what you are doing at various times during the day,
and assess how you have been breathing. Do a little self-inventory
to determine whether you feel a little off or unbalanced in your
breathing as you rush about from meeting to appointment, or try
to get your work completed by some deadline.

Then see how breathing in and out through your nose, with nice
gentle breaths, helps you re-center and re-focus. Try it right
now, as you are reading this.

That’s much better now, isn’t it?

Imagine going through life feeling this relaxed and focused,
most of the time. It’s possible. All it takes is a little of your
time to learn and practice. If you’re interested in incorporating
healthy breathing into your life, you’re in the right place.

In addition to these tips, you can discover exactly what you need
to begin transforming the way you go through life with the programs,
articles and other resources at the Best Breathing Exercises
website.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com
Copyright, Karen Van Ness, 2011

Each of us feels powerless at one time or the other.

And that powerlessness can cause frustration and even anger to
well up inside of us. Unless you find an outlet, those negative
emotions can gnaw away at your mental and physical health.

The feeling of powerlessness — of not being in control of the
things that directly impact your life — has been shown to be a
major cause of depression. Many studies have linked illness,
weakened immune response, anxiety, and even premature aging to
the frustration and anger that lack of control can cause.

But wait a minute. Do you really lack control?

Yes, there may be people or events you can not fully control.
Your boss may be a bigtime jerk. Events occur, usually at the
worst possible time. Your schedule may be so packed with work and
personal responsibilities that you never feel like you have a
single minute to yourself.

But you definitely have control over one thing, which happens to
be the most important thing.

You control your response to everything going on in your life.

And focusing on your response, making it more constructive, is
an immediate and effective way to assert control and chip away
at those feelings of powerlessness.

One of the best ways to establish control, and respond more
calmly and constructively to the challenges of life, is through
your breathing.

Breathing properly can help you calm down, get centered and get
focused.

In fact, it’s so powerful that entire systems of martial arts
have been built around specific types of breathing. Being able
to attack with power, focus and accuracy; and being able to
defend and counter effectively, with minimal expenditure of
movement or energy — require tremendous focus and a calm
spirit.

If something works in the heat of battle, imagine how well it
can help you when you are “fighting fires” in your personal
life.

If you would like an excellent introduction to putting this
power to work for you, then get a copy of the Secret Power of
Dynamic Energy Exercise Course . Within minutes, you’ll discover how much better it feels to
be in control, versus feeling out of control and powerless.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2011

You have an entire nervous system in your gut.

It’s called the enteric nervous system (ENS). And it’s complex
enough to act independently from the brain.

It literally learns from experience and remembers past actions and
events. It produces a variety of feelings you think of as “gut
feelings” or “gut instincts”.

From an evolutionary standpoint, this second brain developed for
purposes of survival. When rapid thought or action is required, it’s
often better to bypass your conscious, rational brain. Your actions
are faster and, usually, you make a more accurate decision.

Your gut contains 100 million neurotransmitters — the same number
as in your brain. The gut is more responsible than you may have
ever guessed for your mental wellbeing, AND how you feel physically.

The enteric nervous system appears to mirror the central nervous
system. It produces many of the same chemicals that affect your
feelings of energy and wellbeing.

For many years, it was thought that the ENS was part of the
parasympathetic nervous system. In recent years, scientists have
determined that it acts independently.

But the two appear to be interlinked. And one of the ways you can
positively affect the nervous system in your gut is through deep
breathing.

You’ve probably caught yourself sighing when you were frustrated
or feeling down about something. Most people see this as evidence
of depressing feelings.

It’s actually your body’s effort to break out of feelings of
depression or frustration. The sigh involves a deeper inhalation
and exhalation than normal. It involves a physical release through
the breath, that actually enables a release of feelings as well.

In other words, it’s your body’s instinctive effort to help you
feel better.

You can make use of this instinctive mechanism and interplay
between your “second brain” and your parasympathetic nervous
system.

For example, if you are facing a daunting task, whether it’s
delivering bad news, or getting started on a major project that
will involve a lot of work, or perhaps trying to maintain patience
when your kids are misbehaving…

Take a deep breath and then let it release. In through your nose,
out through your mouth, like a sigh. Do this once or twice more.

You will immediately sense a change in how your gut feels. It’s
almost like a release of tension.

If you are experiencing anxiety, or high blood pressure, or pain,
try the same thing. Perform several “synthetic sighs”.

Breathing exercises, like the ones in the Secret Power of Dynamic
Energy Exercise Course, Volume 1: Invigorate and Rejuvenate,
also help you release and relax.

In just a few moments of coordinate breathing and moving, you
will enjoy a release of tension, tightness and negative
feelings. You’ll able to focus and move forward in a more
relaxed — and effective — manner.

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2011