Tag: relaxation breathing technique

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.

You Can Do It!

Karen
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 copy today at the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2011

WARNING! Today’s post deals with yeck-inducing subject matter, and
is not for the easily grossed out.

On the other hand, I will share with you one of the bext things
you can do to improve and maintain your overall health. So you
might wish to take a chance and read on

What is this “secret” for achieving and maintaining robust health?
 
Well, it has to do with your lungs. Yes, your lungs, givers of
life, disposers of wastes. Just as you regularly replace the air
filter in your car or your heating unit, you need to regularly
clean out your body’s most important filters, your lungs.

Of course, there is no special long-handled brush you can use to
reach down in there and scrub.

Fortunately, nature provides us with some tools…which work
marvelously, if you will use them. These tools are pretty easy
and take a reasonable amount of time and effort. I’ll discuss
a few today.

Deep breathing performed on a regular basis can really help you
clear out the mucus and get those airways singing again. If you
do some deep breathing every day for a week to 10 days, you will
see a phenomenal difference.

When you breathe deeply, you can expect to expectorate. In other
words, the deep breathing gets things moving in there and propels
the mucus out of your airways. You then have to complete the
last step, which is to use controlled coughing to bring it up
and out.

(Hopefully you’re not eating while reading this. If you are,
better stop reading ’til you’re done, because it only gets worse
from here…)

If you are really having a hard time with mucus and mucus plugs,
you may need to percuss yourself. This refers to hitting areas
on your chest and back, which creates a percussion effect in
your lungs. The vibration helps dislodge the plugs and move them
out of the airways.

Although there are different ways to percuss, one of the best
ways is very simple. Picture Tarzan drumming his chest with both
fists as he yells.

This is actually an exercise that many of the oldtime physical
trainers and health enhancement specialists used to recommend to
their clients and students. Percussion is also an important tool
in Chinese, Korean and Japanese medicine and health practices.

Not only does it help clear out your lungs. The percussing and
yelling also generate a tremendous surge of energy in the body.

Try it for yourself. Don’t be too self-conscious. A minute or
two and you will see what I mean.

You can use percussion when and if you need to, when your lungs
are really gunked up, like from seasonal allergies or colds. You
can use this technique when you have been inactive for awhile.
Better yet, you can percuss once a week or once a month as a
preventative measure.

When your lungs are functioning normally, they clear out 70% of
the toxins and waste products your body produces.

When your lungs are compromised, for whatever reason, they need
more help from the other eliminative organs: kidneys, liver,
colon and skin.

This is one reason why it’s so important to drink a lot of
filtered water every day. The water helps all of these organs
do a more efficient job of processing and eliminating waste
products.

A good habit to get into is to add some lemon or lime juice to
your water. Lemon juice in particular has a very cleansing
effect on the body.

A great time to drink it is first thing in the morning, when you
wake up, after you do your breathing exercises. Add a quarter
cup of lemon juice to 16 ounces of cold water.

Not only does it feel refreshing going down, it helps wake you
up too.

Turning now to your colon: a lot of problems people have with
allergies, sensitivities, chronic fatigue, digestive disorders,
and so forth, can be traced to inefficient elimination.

The more regular you are, and the faster you are at processing
and getting rid of waste, the healthier you are.

Here’s one famous example – and please forgive me Elvis fans!
I am a fan also, in fact I am looking at my favorite Elvis
clock I picked up in Las Vegas and bowing in apology as I write
this:

When they performed the autopsy on Elvis Presley, they found over
40 pounds of fecal matter and gunk in his colon.

He basically ate, drank and drugged himself to the point that
his body could no longer process everything and his system went
kaput.

Next tip, I’ll talk about what you can do to help clear out your
digestive system and colon. I’ll also discuss fasting and whether
it should have a place in your health regimen.

In the meantime, do some deep breathing every day. This simple
practice alone can have a dramatic impact on your energy levels,
quality of breathing, and general health.

You Can Do It!

Karen
www.bestbreathingexercises.com/

P.S. Performing deep breathing every day, even for just a couple
of minutes, can have a profound impact on your lung health and
energy levels. If you’ve wanted to start a program but aren’t sure
where to begin, let me recommend the Secret Power of Dynamic Energy
Exercise Course, Volume 1; Invigorate and Rejuvenate. When you
do the exercises  in this program, you’ll open up the breathing
spaces of your body, experience clear controlled breathing, and
feel completely energized. For more info on this program, 
visit the Best Breathing website.

Copyright, Karen Van Ness, 2011

I hope you had a wonderful Thanksgiving.

We certainly had a great one, and have had the chance to visit with
family, show our son where we used to live along the South Shore of
Massachusetts (south of Boston), and see some of our favorite sites.

Well, we are moving head on into the holiday season.

Is it just me, or does it seem like there is less time now between
Thanksgiving and Christmas?

Seems like we barely get through Thanksgiving and the holiday
shopping and decorating have already started. It feels like we have
less time to get all the gifts purchased and decorations and lights
put up around the house.
 
I love this time of year. It’s especially fun if you have young
kids. However, I know the holidays can be quite stressful for many
people. 

Much of the stress comes from the extra things we have to do to
prepare. It also comes from anticipating having to share space and
time with some of those relatives who may drive you crazy.

The past few holiday seasons have been impacted by the recession
and so many people face, or have faced, extreme challenges to their
way  of living, including job loss or reduction in incomes,
losing their homes, and so forth.

Many people – probably more than we realize – face the blues and
outright depression around this time of year. The holidays are very
emotional times. They can be lonely times for many people too.

The stress and emotions can have an impact on your health and
energy levels.

As you focus on the holidays, the things that gotta get done, the
emotions you may feel about certain people or traditions (or lack
of them)..well, you may become less aware of your body.

It’s also typical to tighten up your breathing and your body when
you are stressed or under pressure. Check your posture and your
breathing in the middle of a hectic day, and you will instantly
see what I mean.

I don’t want to dwell on the negative too much. I love this time
of year, even with all the extra work and activities.

So, let’s talk about what you can do to help transform the stress
of the holidays…so you have more fun, take time for family and
friends, and allow yourself to feel the joy the holidays represent.

A major step forward in transforming stress is to increase your
awareness of the stress signals in your body. Here are some of the
things you should be aware of:

-Physical symptoms: increased heart rate and breathing, upset
stomach, chest pains, muscle aches and pains
-Mental symptoms: decreased alertness, trouble concentrating,
forgetfulness, careless mistakes
-Emotional symptoms: tension, short temper, boredom, profound
fatigue, feelings of hopelessness, lack of interest in people or
activities
-Behavioral symptoms: agitation, restlessness, major changes in
eating habits, substance abuse

Of course, you are unique so your own reactions to stress may
include some of the above, as well as other symptoms. It’s important
that you become aware of your particular reactions.

When you do, you can then shortcircuit the stress process before
it gets totally out of hand. A great way to do this is to identify
what and how your were thinking and feeling just before you felt
stressed.

Stress usually stems from your interpretation and perception of
an event or circumstance, not the event itself.

For example, you think about all the shopping you have left to
do. And the holiday events you will be helping with or participating
in. And you also have a big project at work that must be completed
before year’s end.

You may start thinking, “How will I ever get all this done? I
will be rushing around at the last minute like I always do and
won’t have any fun.”

Here’s the trick: stop those lousy, negative thoughts. They
disempower you. They stress you. They make things even worse.

To make it simple: whenever you begin to self-talk in a negative,
worrisome way, say “Stop” or “Cancel” to yourself. Quietly and
emphatically repeat it whenever you engage in anxiety-provoking
thoughts.

Along with this, take a few moments to calm your breathing. Make
sure you are breathing through your nose. Allow yourself the
pleasure of five to 10 deep, relaxed breaths.

Stopping negative thinking is not easy and requires some discipline.
Your breathing is the key that helps you stop or cancel out the
worrisome thoughts and restore some perspective to your situation.

You are capable of handling what faces you with flying colors.
Sp stop that thought, enjoy some conscious breathing…and you
will give yourself the time and space you need.

You Can Do It!

www.BestBreathingExercises.com

P.S. In the Secret Power of Dynamic Energy Exercise Course,
Volume 1: Invigorate and Rejuvenate, you’ll discover an effective
and beneficial method for regrouping from stress and regaining
your natural calm and control. the sequence of exercises coupled
with a specific way of breathing, is easy to learn and only takes
a few minutes to do. You can read more about the course at
the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2010.

In yesterday’s tip, I started discussing the spirit of gratitude
and joy that permeates the season, begining with the Thanksgiving
holiday. Today, I’d like to follow up with 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….long lines
at the airport security screening area, packed flights,
fussy children…can you tell I am thinking ahead to our
travels tomorrow?

To be honest, I am visualizing smooth sailing, quick passage
through security with no patdowns or groping of any kind,
an on-time flight….and most importantly, a lovely
Thanksgiving Day for my family and me.

In other words, I am expecting the best (while being
prepared for the worst). AND I am so very grateful that we
will have the opportunity to take this little vacation and
share some holiday time with family.

This same mechanism 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!

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
at the Best Breathing Exercises website.
Copyright, Karen Van Ness, 2010.

**The contents of this daily email are not to be considered as
medical advice. Always consult a physician before beginning
or changing any health or fitness regimen.**

This email is protected by copyright, 2010, Karen Van Ness.
All rights reserved. Reproduction of any portion of this email
is strictly prohibited without the express written consent of
Karen Van Ness and KVN Enterprises.

Well, Thanksgiving is almost here. We’ll be traveling to Boston
this holiday to visit family and friends.

And guess what day we will be traveling?

Yep, you guessed it: November 24, the day before Thanksgiving. Not
only is this one of the busiest travel days all year — this year
we have the added potential of even more security screening fun.

You see, the flying public is finally up in arms about the
increasingly intrusive screening we must endure to…then have
the distinct pleasure of flying on a packed airplane with minimal
to no service…unless, of course, you want to pay for it. And
that’s after you have already paid for the privilege of actually
having your baggage fly with you…plus all the other assorted
fees the airlines now add.

But I digress. Back to the screening: apparently people have had
enough, and a few groups are organizing folks to “protest” on
Wednesday by refusing to go through the scanner machines and
thereby force more pat downs.

Which, I’m sure, will thrill and delight the TSA security
personnel who are probably just dying to give these intrusive
patdowns to complete strangers. I mean, isn’t that something you
fantasize about? Having to do a deep knee bend with your face in
someone’s you-know-what so you can feel everywhere you are supposed
to be feeling?

Now, I know, there are certainly the small percentage of screeners
who are reveling in their “power” and can’t wait to feel up the
traveling public. But come on people….

I completely understand the backlash. In my humble opinion as a
one-time road warrior (pre- and post-9/11), much of what passes for
security is really just for show. Flyers are treated like cattle,
while other areas such as cargo and airport access continue to
offer disturbingly large loopholes to the bad guys – you know,
the people who should really be the focus of our ire.

Hopefully the TSA will take the critiques to heart and make some
changes.

In the meantime, travelers like us with young kids now face the
prospect of having to arrive at the airport even earlier, in case
security is clogged up by protestors. Which means even more time
at the airport and on the airplane when we will have to entertain
and distract our kids.

But I’m not complaining! We are the ones who decided to fly on
the day before Thanksgiving. So we will make the best of it.

And hopefully everyone – even the protestors, if they materialize –
will arrive safely at their destinations and enjoy a wonderful
holiday with their family and friends.

Because isn’t that the point this time of year? To focus on the
holidays and what they mean?

We are excited because we will be able to show our son Miguel
the actual site (sort of) of the First Thanksgiving: Plymouth,
Plymouth Rock, the Mayflower. The stuff he has learned about
in school will come alive for him.

And I hope this will help us better impress upon him what the
holiday is really all about.

I like Thanksgiving because it’s not about giving or receiving
gifts…at least not in the conventional sense. It’s more about
celebrating the intangible gifts and blessings we each enjoy in
our lives.

It’s also 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.

Sound hokey? Well, maybe it is, but it does work if you give
it a try with an open mind.

To help myself as well as you sail into the Thanksgiving
holiday in a calm, gracious manner… I will continue along this
train of thought tomorrow.

In the meantime, check out some new materials and information
at the Best Breathing Exercises website . I will also have
some new articles and “stuff” up on the site after Turkey
Day…as well as something new to announce between now and
New Year’s.

I’ll talk with you tomorrow, my friend.

You Can Do It!

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
at the Best Breathing Exercises website.
Copyright, Karen Van Ness, 2010.