Tag: relaxation breathing technique

OK, today’s message will be a mix o’ stuff, kinda like the holiday
potpourri you may be buying at this time of year. Hope you like
potpourri (but can you pronounce it?)

First off: Thank you kind readers…those of you who have emailed
me about a “missing link” – actually a non-functional link – in
the email you were sent to confirm your subscription.

As far as I can tell, if you have clicked the link you have, indeed,
been confirmed as a subscriber for these tips. So you can settle
down and relax. I think it’s all OK, but let me know if you are
having any problems receiving your tips.

We have checked with our email vendor and they are investigating
the nature of the problem. When you click, you should be brought
to a page on the Best Breathing website, telling you that you are
confirmed.

We’ll get it taken care of – but thanks again for alerting me to
the problem. I’m not the most technologically savvy person, but
I do try to do a lot of the website and set-up stuff myself, so I
know how it all works. And I try to be attentive to detail but,
sometimes, stuff just don’t work like it’s supposed to.

Moving on…..My second topic is to update you on my root canal.

Thank you again for all of the kind messages of condolences.
Wow, I had no idea that so many people have had root canals.
Most confirmed how unpleasant a procedure it can be.

Just to update you, I am doing quite well. A little discomfort
here and there, but nothing major.Actually, the area in my jaw
where they stuck in that looong novacaine needle is the only sore
spot.

And I have not – repeat not – used the Vicodin! No Rush
Limbaugh story in the making here. I think I have a slightly
addictive personality as it is, so I stear clear of narcotics
and powerful pain relievers. I prefer to relieve pain the
natural way, through breathing and visualization.

Which leads me to my final topic – breathing to add zest and
enjoyment to your activities.

This morning I set out for my daily walk / run – but it was
quite foggy out. We live near Lake Travis, so morning fog is
nothing unusual. But we were really socked in.

So it was kind of eery walking down towards the lake. I
couldn’t even see the lake til I was quite close.

I noticed something interesting: with my lovely view denied me,
I found myself naturally turning inward. I focused even
more than usual on my breathing. It truly enhanced my walk.

You know, any kind of activity you do, from working at your
desk, to lifting weights, to walking or running, to having
sex…can be enhanced through breathing.

“But wait a minute, Karen. Isn’t breathing natural? Don’t we
automatically breathe the way we need to when we do something?”

Well, yes and no.

We usually breathe the way we need to when performing some
type of movement that requires energy.

For example, next time you have to pick up something reasonably
heavy, observe how your body reacts.

You’ll find that you naturally tense your abdominal muscles,
your core muscles, and hold your breath for a second as you
lift up the object. These actions provide you with greater
strength and stability.

But I’m constantly amazed at how many people do not carry this
natural breathing and tensing pattern into their exercise
program.

Over the years, I’ve learned the importance of getting my
breathing in synch with my movement. I did it at first to
help compensate for what was then a severe case of asthma.
But I quickly realized that breathing properly helped enhance
my power and stamina.

Whether lifting weights, performing bodyweight exercises
(calisthenics), stretching, walking, running — the activity
doesn’t matter. When you learn how to breathe, and then apply
that to your chosen activity, you will see what a difference
it makes.

Not just in terms of performance and results. But also in
terms of your enjoyment of the activity, and the great feeling
you get after completing the activity.

That’s why, at the end of my walk or run, I don’t feel
fatigued – even though I usually finish be coming back up
the steep hills leading to our house. Instead, I feel great,
ready to take on the world.

Have a great weekend, my friend!

You Can Do It!

Karen Van Ness

www.BestBreathingExercises.com

P.S. In the Secret Power of Dynamic Energy Exercise Course,
Volume I: Invigorate and Rejuvenate, I teach you how to breathe
AND how to coordinate your breathing to your movements. You can
then apply this to virtually any type of activity. To experience
the sensation of being relaxed, in rhythm, and in control, order
your copy of program today at the Best Breathing Exercises
website. Here’s the link if you would like more information:

http://www.bestbreathingexercises.com/dynamic_energy1.html

Copyright, Karen Van Ness, 2010

If you’re beginning an exercise program, or getting ready to step
up the level at which you are training, be prepared for some
breathlessness.

Anytime you resume training after a layoff, or begin to train more
intensely, your body needs some time to adapt.

When it comes to aerobic types of activities, this means you may
become breathless more quickly than you expected.

If you are out of shape, or have any kind of lung condition (whether
acute or chronic) you may be more sensitive to the sensation of
breathlessness.

In the past, my asthma would sometimes influence how sensitive I
was mentally to any breathlessness. When I was training and
starting to get really out of breath, I would always ask myself,
“Is this workout really that hard, or am I this breathless because
of my asthma?”

It takes experience and sensitivity to be able to feel the
difference. And sometimes, truth be told, you just don’t know for
sure.

At any rate, when you do get out of breath, there is an easy
technique you can use to help normalize your breathing, and help
you feel better.

I call it the “Rapid Exhale” technique. Pretty original, huh?

Quite simply, you inhale through your nose, as deeply as you can
at the moment. Then, without hesitating, you make an “O” shape
with your mouth and exhale quickly through your mouth.

You are trying to exhale most, not all, of the air in your lungs
as quickly as possible. So during the exhale, your cheeks should
puff out. This produces a back pressure in your lungs. You then
quietly exhale any remaining air.

Repeat this two or three times, then breathe normally again.
Assess how well the rapid exhales have helped your breathing.
Repeat them if needed.

It’s effect is a combination of the back pressure mentioned above
and the fact that you are emphasizing the exhale. This helps break
up any spasm in the lungs that may be going on. It also helps
regulate the movement of your diaphragm, which is the major muscle
that supports breathing.

By the way, this technique can also help you if you develop a
“stitch”: a cramp in your side (they can be quite painful).

You can use this technique pretty much anytime you need to. You
don’t necessarily have to be running or exercising to use it.

For example, if you are getting breathless from walking up steps,
use this rapid exhale a few times to help normalize your breathing.

You can also try using it anytime you are busy, stressed, or have
been so focused on a task that you haven’t moved (or breathed
deeply) in awhile. Repeating the rapid exhale several times can
help you release tension in your body.

You Can Do It!

 

www.BestBreathingExercises.com

P.S. Another great way to release tension and stress from your body
is by taking a few minutes to do the breathing and stretching
exercises in the Secret Power of Dynamic Energy Exercise, Volume 1:
Invigorate & Rejuvenate. They’ll leave you feeling relaxed, calm,
and energized. For more information, head on over to the  
Best Breathing Exercises website today.

Copyright, Karen Van Ness

One of the best exercises you can do on a regular basis is walking.

It’s a great way to take a few minutes for yourself, get outside
and breathe some fresh air. I love to head out and walk, or do a
combination of running and walking (such as intervals), for 45
minutes to an hour, at least three to four times per week.

You don’t have to do that much to reap the benefits. If you only
have time, or stamina, for 15 or 20 minutes, you should still go
for it.

I used to think that walking was too “low key” to benefit me. I
put all of my time and effort, aerobic-wise, into running or riding
the stationary bike.

One summer, I did some volunteer work in Costa Rica. We were working
in a small town called Los Tornos, near the Monteverde region up in
the central mountains. (If you’ve been to Costa Rica, you’ve probably
been to Monteverde.)

Most of our work was done outdoors. We did a lot of walking (up and
down hills) and took most of our meals outdoors as well.

About halfway through the trip, I realized that I felt fantastic.

I figured out it was the combination of clean, clear mountain air;
walking a lot every day; and being outdoors most of the time,
surrounded by incredible natural beauty, rather than cooped up in
an office.

Prior to the trip, I had been worried about my conditioning levels
falling off. I had a fight coming up within 4 weeks of returning
(talk about bad timing!). And, given our schedule, I knew I would
not have time to work out.

Well, when I arrived home, I was in better shape than ever. I was
able to run longer, lift more, spar more rounds — I felt like a new
person.

This sold me on the benefits of doing a lot of walking in the
fresh air – especially walking up and down hilly terrain.

You can take your walking up a notch by doing it the “deep breathing”
way.

In the Secret Power of Dynamic Energy Exercise Course, Volume 1:
Invigorate & Rejuvenate , 
I teach a method of complete breathing that you can use to maximize
the benefit you receive from aerobic types of exercise, such as
walking, running, biking, etc.

A simple cadence to follow is to inhale through your nose for a count
of 4; hold for a count of 2; exhale through your nose for a count o
f 6; hold for 2; then repeat.

Breathe into and out of your lower abdomen. Picture and feel your
lungs filling up, then emptying  out, completely as you cycle through
each breath.

Try to inhale and exhale through your nose as long as possible. In
fact, if you are beginning an exercise program, breathe through your
nose only. If you start to have trouble doing this, slow down your
pace until you recover.

If you are already fit, or have been walking for awhile, you can
enhance the effects of your walking by adding hills into the mix.
I follow a very hilly course here near my house, with rolling but
mostly descending terrain heading down towards the lake, then
some steep, long hills for the last third or so heading back up
the hills to the house.

If hills alone aren’t enough for you, or if you are progressing
in your conditioning, you can charge up the hills at a fast
pace for even more lung and stamina-inducing power. 

If you are really working the hills, you will naturally get out of
breath and need to pant through your mouth. The key is to regain
control and return to nose breathing as quickly as possible.

You can apply the same method to your running, biking, or any
aerobic activity, for that matter. In fact, nose breathing is used
by some elite trainers when working with their clients.

It really forces you to maximize the use of your lungs. In return,
you get even more out of your walk or run than ever before.

You Can Do It!

 

 

www.BestBreathingExercises.com

P.S. Another important benefit of walking with deep breathing is
that it heats up your metabolism way more than just plain old
everyday walking. If you’d like to lose some weight, this is a
great way to start.

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

You see, 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
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.

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 expands 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, as well as
release tension.

The combination of the two is a powerhouse!

It leaves you with a loose, relaxed, energized feeling. It not only invigorates — 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.

For starters, I highly recommend taking several short stretch breaks throughout the day,
especially if you are spending long periods of time sitting in meetings or clacking
away at the computer.

Get up, stretch up, stretch to the sides, lean forward and down, rotate your
shoulders. All loose, relaxed movements. Synch your movements to your breathing for
even more relaxation and re-energizing.

There are even some stretches you can do while sitting in your chair – if you’re
too lazy to stand up.

If you’re interested in really loosening, relaxing and re-energizing, you can easily
discover how with just a few minutes of listening to the Secret Power of Dynamic Energy
Exercise Course, Volume 1: Invigorate and Rejuvenate.

The course consists of two series of seven 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 provides you with a quick, easy,
enjoyable way to rejuvenate and protect your foundation. I’d love for you to give it a try.

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

You Can Do It!

 

 

www.BestBreathingExercises.com

Copyright Karen Van Ness, 2010

I’ve been a long-time devotee of the martial arts. In fact, I’ve
studied, trained and taught in various styles, off and on, for over
35 years. There have been gaps in my training, but I always come back
to it, often with renewed vigor and enthusiasm.

Because, truth be told, there is so much to learn in the martial arts!
And the more you learn, the more you realize you have yet to learn.
So it’s truly a lifetime endeavor.

Probably one of the most fun periods in my training was when I did
full contact kickboxing. I know that sounds crazy, describing it as
“fun”. But it was!

However, I have to admit, when I first started I was a little apprehensive
about what a full contact fight would entail.

I had competed before, but only in tournament competition, where the contact is
(theoretically) controlled, and competitors who make excessive contact are
(theoretically) disqualified.

Of course, there is the potential for injury in this type of sparring, just as there is
in every sport.

But in full contact competition, you are getting into the ring with someone who
wants to knock your block off. Or, at a minimum, beat up on you more than you
beat up on them in order to win the fight.

As I trained for my first fight, I was trying to focus on all the right things in terms
of my physical and mental preparation. I had been through this type of
preparation before, so I knew what I was doing.

But the fear of getting injured kept creeping back into my head.

As I thought about and tried to analyze this fear, I realized that what I was really
afraid of was getting knocked out and embarrassed.

I thought about my opponent coming at me and really laying it on. I wondered
if I would be able to counter with a sufficient level of aggressiveness. I moved
completely away from concentrating on what I needed to do to win the fight.

This type of thinking resulted in increased apprehension and anxiety, and caused
me to get completely off track mentally. I felt myself literally tighten up and my
training suffered.

Fortunately, after a few days of this, I realized what was going on and put an
end to my negatively focused thinking.

I did this by changing my focus from what I couldn’t control to what I COULD
control.

Instead of thinking about what my opponent might do to me, and what might
happen as a result, I began to focus my thinking on what I was going to do to
my opponent.

I concentrated on the techniques and tactics that I knew would work best for
me. I recommitted myself to the physical training that my instructor had mapped
out for me.

As a result, I won my first full contact fight with a unanimous decision.

The more significant outcome, however, was what I learned from the way I
handled my fear and apprehension, and how this helps me in dealing with
the stresses, issues and problems that are so much a part of life in today’s
hectic world.

If you’re a human being, you can probably relate to the feelings of being totally
at the whim of outside forces, feeling like you have no control over many of the
events, both trivial and major, that can serve as stressors in your life.

When facing a challenging situation, you may have experienced increased stress,
apprehension, anxiety, and even fear. This is a natural reaction. We are inherently
afraid of change, and afraid of people and events that take us out of our comfort
zone.

Instead of focusing on what you could do about the situation, you probably focused
on what was being done to you, or on what might happen to you.

What I learned from fighting is that you have to focus on what you can control.

You may not be able to control all of the crazy, out-of-left field events, or even the
trivial daily annoyances, that life throws at you. But you CAN control how you think
about and react to those events and annoyances.

When you focus on what you can do, you begin to establish a method for handling
surprises, challenges, and bad news that minimizes stress and anxiety.

Through simple strategies and techniques, such as the dynamic deep breathing
taught in the Secret Power of Dynamic Energy Exercise Course, Volume 1 , you learn how to
temper your reaction, calm yourself, and regain control over your mental and
emotional state.

Focus on what you can control.

You Can Do It!

Karen

http://www.BestBreathingExercises.com

Copyright Karen Van Ness 2010

As I mentioned in a previous post, I’ve been in San Francisco
this week at a conference.

It was fun, I learned a lot, and I got a chance to see – and meet –
a lot of people with whom I collaborate. I had to present and speak a
few times. And I tell you, no matter how many times I present, or
record a video or audio session….I still get nervous. Just part of
the game for me, just the way I roll, I guess. The few times I have
NOT been nervous before a presentation, I….. well, let’s just say
it didn’t go so well. I’ve learned that being nervous is a good sign,
whether it’s just before a sparring match in a tournament, a presentation
in front of a large group, or even a meeting with a prospect or client.

Although I still dislike the feeling I get – and, I imagine, that you
get too, before you have to speak in public.

You know, that feeling that hits you right before you go on. The “I wish
I could just blow this off and not have to do it…maybe the AV guy will
not be here to set things up so I can’t give my presentation…maybe
no one will show up and I will be off the hook….” etc., etc., etc.

Well, I got home late last night and I decided to embrace today as a
regroup / rejuvenate / catch up day.

No specific agenda; no specific schedule, other than dropping off and
picking up my son from school today. Oh, and we are going to the local
high school’s football game tonight. The town is abuzz because it’s
homecoming. We have to show our support!

But I digress. I bring all this up because of how important it is to
take time to regroup once in awhile – and I wanted to share with you a
few thoughts on this.

The time spent away from the daily routine, enjoying the comraderie of
fellow corporate warriors, and especially enjoying the unique sights of
that “city by the Bay” … all contributed to an interesting and exciting
week.

But, I have to admit, even I felt tired last night as I drove home
from the airport.

If you have been through one of those “sprint” periods, during which you
are running at lightning speed because of everything going on…or if
you face any type of chronic health condition…or if you are going through
a period of pressure, tight schedules, and stress, it’s important to
learn how to regroup.

If you suffer frequently from health problems and / or symptoms related
to stress, you may be continually preoccupied with your situation. You
lose focus on, and enjoyment of, the rest of your life. You may become
so inwardly focused that you lose touch with the people and activities
that mean so much to you.

When this happens, it’s hard to realize what a negative impact it’s having
on you, emotionally, mentally and physically.

Regardless of the cause, you need to take the time to “process” what
is happening.

This helps you move on and get going with your life again.

Regrouping is shorthand for a way of negotiating the maze of every day
challenges, as well as rising to the occasion when life throws you a
curve ball. It’s also about embracing the uncertainty of life and seeing
the adventure. About learning how to bend, not break.

Regrouping doesn’t have to involve a week or a weekend away, although
that can be very beneficial if you have the time.

It can be as simple as being “off a schedule” for a day – still working
on things but not being a stickler for the to-do list or the clock –
kinda like what I am doing today.

It can also be as simple as taking a few minutes out of your hectic day
to simply sit, breathe deeply, and be.

If you have been going through a bad spell, take a moment to reflect on
the deep reservoir of endurance and strength you naturally cultivate when
you face a chronic condition or challenging situation. You may not always
feel it’s there, but trust me, it is.

Use these few minutes to gather yourself and tap into that reservoir.
Remember that you are a survivor, you are tough. You are also flexible.
You can bend like the willow tree to adapt to current conditions.

You may not always feel in control of your life or the circumstances
surrounding it. In fact, you may often feel like circumstances control
you. But you CAN control your response to circumstances and challenges.
You can also control your response to the emotions, such as anxiety,
frustration, and anger, that are so prevalent these days.

By taking the time to regroup, you assert control at a very fundamental
level. This is one of the first steps to helping yourself overcome the
stress associated with much of modern living. It’s an important way of
asserting control — and feeling in control is a prerequisite to being happy
and satisfied with your life.

Discovering your own best way to regroup is time well spent. It’s a skill
you can use for the rest of your life.

You Can Do It!
Karen
http://www.bestbreathingexercises.com/

P.S. In the Secret Power of Dynamic Energy Exercise Course, Vol 1, I teach a very 
effective and beneficial method for regrouping and regaining control. It’s
easy to learn and only take a few minutes to do. To start benefiting now,
order your copy of the course today at http://www.bestbreathingexercises.com/dynamic_energy1.html.

Copyright, KVN Enterprises, Inc. 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.**