stress reduction – Page 2 – Resilient Edge Wellness

Here’s A Fun, Fascinating Way to Progress In Your Breathing Practice

April 25, 2014kvanness01

During the 1800s Western society moved into what has been called
“The Industrial Age”, an age of tremendous mechanical and electrical
strides that helped to automate many labor-intensive tasks.

Then, in the mid to late 1900s, we entered what was called “The
Information Age”, in which the development of computers, advanced
management practices, and decreased time to travel enhanced our
ability to store data, develop new products and solutions, and
achieve even more automation in industry and in our daily lives.

Now we are said to be in “The Knowledge Age”, in which we have
developed even more powerful tools for accumulating and accessing
information, analyzing and transforming data, and making it easier
for people to communicate, collaborate, and learn. We’re also
more connected physically because it’s become much easier and
cheaper to travel – not just across country, but all over the
globe.

As economic society has progressed, its emphasis has changed from
the purely physical and mechanical to the mental and informational.
Knowledge and knowledge workers are more important than ever.

We can draw a parallel to this progression when we look at
breathing exercises.

Within the western paradigm, breathing and energy practices over
the past century-plus have progressed from a purely physical
or mechanical emphasis to an approach which also incorporates
mental and psychological tools. In many cases, these mental and
psychological approaches have been borrowed from, or at a minimum
informed by, Eastern breathing and energy practices.

I often refer to the late 1800s through early 1900s as a kind of
“golden age” pf physical culture. Breathing exercises were one of
the cornerstones of programs typically recommended for enhancing
strength, health and vitality.

In these early days, the exercises were pretty much all
mechanical, and were designed to help people learn how to
breathe fully, open up their lungs, and develop the muscles
and connective tissues associated with breathing.

Breathing was also heavily emphasized in the performance of
exercises, ranging from walking to lifting weights.

These types of exercises can be invaluable, and are a great
foundation for an effective breathing and health practice. In
fact, I used mostly mechanical breathing and stretching exercises
to improve, then eventually rid myself of, a severe case of
asthma.

However, once you have made progress in mechanical exercises and
methods, established your foundation, and experienced excellent
results – you invariably thirst for more.

In terms of progression, there are several different ways you
can go. One that I highly recommend – the “next level up”, so to
speak, in your breathing practice – is to begin to use your
imagination.

Coupling breathing with specific types of visualization and
imaging can be extremely powerful, serving as the foundation for
incredible improvement in specific areas of your life.

It is also fun AND fascinating!

Fun because you are using a power you already possess – the
ability to daydream.

Fascinating, because the more you relax, let go and play around
with it, the better results you’ll get.

Here’s one of my favorite approaches: “Your Inner Smile”.

Inner Smile practice is an important approach in various types
of chi kung (qi gong) and meditation methods. It can actually
get pretty involved in some systems! I want to share a simple
“Inner Smile” technique you can start using right now.

First, take a minute or two to calm and steady your breathing.
Use box breathing (which we discussed a couple of tips ago),
or other form of counting, to help you extend your inhale
and exhale. Relax as you do this, don’t force anything. Let
your breathing relax your body.

Once you feel somewhat calm and relaxed, begin to breathe
specifically into your lower abdomen – your hara, or dan tien –
which is your physical center of gravity and also an important
energy center.

Inhale into and out of this energy center, which is about
two inches below your navel and 1 to 2 inches under the surface.

Here’s a little trick: It often helps to imagine a golden energy
ball in that spot, twirling and radiating. If you concentrate
long enough, you will begin to feel warmth or other sensation
in that area.

Now, let’s get to the Smile. Once you’ve got that energy ball
twirling and spinning – at least in your mind’s eye – smile
into that spot.

That’s right, smile into it. Actually picture a smiley face
in your dan tien. I also recommend smiling for real – I’ve
found it’s very helpful to smile softly to yourself as you
smile into your body.

Let that smile radiate happiness, calm, contentment. Let it
radiate the feeling that you are OK – in fact, you are perfect
just the way you are. Let it radiate health and healing
throughout your body.

Your smile loves you unconditionally. Your smile gives you a
feeling of joy. Your smile gives you energy and confidence.

Feel your smile bathe your organs and every system in your
body in radiant healing energy.

I know this exercise seems a little out there. But trust me,
it works.

Try it out, and be sure to relax and have fun with it. Spend
3 to 5 minutes smiling into your dan tien. Put a little smile
on your face too. Then see how you feel.

I guarantee you will be in an elevated state.

Now, would you like to know more about this technique, plus
a way to amplify it? Like I said, it can get pretty
sophisticated….but I will share a couple of recommendations
that can really power this up for you.

See you in my next message. In the meantime, keep smilin’!

You Can Do It!

Karen Van Ness

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

P.S. Breathing is the direct and instantaneous way to tap into
the life force, the vital energy that flows through each of us.
Performed properly, deep breathing coupled with dynamic
exercises is a powerful method for accessing and flowing your
internal power: power for thinking, power for solving problems,
power for enhancing your health, and so much more.

Making a small investment of time each day, or every other day,
in dynamic energy exercises – like the ones I teach you in “The
Secret Power of Dynamic Energy Exercise Course, Volume II: The
Dynamic Energy Routine” – will instantly enhance your internal
energy and focus. To learn more, click here.

Are We Wimps – Or Are We Just Typical?

April 22, 2014kvanness01

I read a book last week that discussed the increased pace of modern
life, how the resultant stress was leading to health and anxiety
issues for so many people, and how too many were turning to
medications and other unconstructive methods (such as excessive
drinking) to cope.

Sounds pretty typical, doesn’t it? I mean, these days you can’t
open a magazine, read a newspaper, or pass a row of books in the
bookstore without encountering articles and books on stress, coping
with stress, stress management…..as well as anxiety, nervousness,
insomnia, and so forth.

Funny thing is, the book I was reading was written in the 1950s!

And I have also read books published in the early 1900s which
discuss the same issues.

We always assume – at least here in the United States – that the
1950s were an oasis of prosperity, order and calm, and most
families were truly living the American dream. Relative, of course,
to the horrible war that had engulfed the world in the 1930s and
1940s. Relative also to the upheaval and disintegration of social
norms and beliefs that followed in the 1960s.

Yet even within that oasis of slower, simpler times, people felt
rushed, stressed out, unable to keep up with the changes, unable to
cope adequately.

Interesting, isn’t it?

If we could go back in a time machine and visit with a typical family
in the 1950s, we’d probably think them wimps for feeling stressed out
during what we presume to be a simpler, slower time. (I’m speaking
here of typical white America, by the way. Life for black families
in the Jim Crow South was something else altogether.)

But here’s another way to look at this: Are things going to be
even faster, harder, more stressful in our future? One day, will
some writer sitting at her laptop look back and, having read
my stuff about transforming stress, think “Jeez, those people
in the early 2000s had it so easy. Life was slower then. Why
did they suffer so much from stress and stress-related disorders?”

Hmmmm….

Is life really faster, harder, less forgiving and more stress-
inducing today than before? Or are our expectations so much
higher in terms of what we must or should accomplish, how we
should live, how well our careers should go, how fulfilled and
accomplished our children should be, and so on?

Not sure I know the answer to that. But I think it’s clear
that each age, each generation encounters and has to deal with
many of the same types of issues.

Technology has been, and will continue to be, a huge enabler in
nearly every facet of our personal and business lives. But isn’t
it also one of the main perpetrators of our “always on, always
accessible, therefore always on the spot for something” mentality?

Can you ever truly slow down, relax, and experience life in the
here and now when you’re glued to your smartphone, laptop or
high def TV?

Not likely, methinks.

The good news is, you have the power every day to make choices
that can help free you from the bonds of constant electronica
and accessibility.

Indeed, you have the wisdom and power inside you – right now,
today – to make significant, transformative changes in how
you deal with and handle the stresses and strains of modern
life.

Which brings me to my main point of this message to you.

Learning how to calm, slow and deepen your breathing can help
you overcome feelings of anxiety, stress, or anger which may
impede your ability to solve problems or overcome the typical
stresses of modern life.

In my last message, I taught you the basics of box breathing.
Inhale, hold, exhale, hold to a particular count – this simple
and deceptively powerful practice can be quite an enjoyable way
of breathing.

One of the things I like about timing your breathing to a
count is that it helps you regain mental control, reduce all
that monkey chatter, and focus and concentrate better. You’ll
feel more in control and experience quite a mental and physical
boost.

Now, here’s the next level up, so to speak, in your breathing
practice: using your imagination.

Coupling breathing with specific types of visualization and
imaging can be even more powerful, serving as the foundation
for incredible improvement in specific areas of your life.

I’ll have more to say and share about that in my next message.

You Can Do It!

Karen

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

To Concentrate Better, Be A Square

April 9, 2014kvanness01

Did you know there exists a rich tradition within human history of
integrating breathing practices and techniques into specific
disciplines, including those that support health and fitness…
enhanced mental or physical performance….and even religious and
spiritual practices, such as prayer and meditation.

For example, learning how to breathe properly and fully,
using your entire breathing apparatus, can help you quickly
and easily focus on any kind of mental or physical work you
are about to engage in.

Coupling breathing with specific types of visualization and
imaging can be even more powerful, serving as the foundation
for incredible improvement in specific areas of your life.

Today let’s focus on a simple but highly effective breathing
exercise that can help you stop stress or overwhelm in its
tracks and enable you to focus or concentrate better on the
task at hand.

Yes, this is for all of you “adult ADD’ers” – as in Attention
Deficit Disorder (ADD) or Attention Deficit Hyperactivity
Disorder (ADHD).

I’ve got some experience with this. Our son Miguel has a
moderate to severe form of ADHD. We are constantly working with
him on developing and implementing simple strategies to help
him stay focused on his schoolwork or whatever task he is engaged
with….AND to regain focus or concentration more quickly when
he is distracted.

I know some adults with ADD too. My better half whs never
officially been diagnosed, but ADD certainly explains some
behaviors we see today (and explains a lot of thing from
chilhood as well). My brother WAS diagnosed with adult ADD.
Again, explains a lot from his childhood (especially from a
sister’s perspective!)

Now, I know there are some folks out there who claim that ADD
or ADHD does not exist, and that parents and school staff are
just looking for a way to medicate the kids so they sit still
and behave like they are “supposed to”.

Well, I can tell you it’s for real. We deal with it every day.

However, it’s possible to deal successfully with it, with the
right combination of behavioral strategies, clear and specific
consequences (both positive and negative), and, in some cases,
with carefully tested and prescribed medications.

The explosive increase in the number of kids diagnosed with ADD
or ADHD is mirrored by the increase in the number of adults
finally getting diagnosed.

However, from my viewpoint, the pace and expectations of the
modern world make every one of us ADD’ers, or at least sometime
ADD’ers.

Ever-present smart phones, iPads, and laptops mean we are
interrupted often with a new email, new tweat, new ping,
or whatever. And our internal wiring compels us to respond to
that ping or dong or song (whatever you have set up for your
alerts) because we are wired to (1) respond to rings and pings;
and (2) to move toward the novel, the break in the routine.

The result is constant interruption, leading to being less
productive and feeling like you can’t focus…leading to feelings
of overwhelm and not being able to get your work or other tasks
completed when you should….resulting in more stress and
strain and even less focus and concentration, and so on and on
in a terrible downward spiral. Unless….

Unless you arrest this process, nip it in the bud. And it’s
relatively easy to do, if you’re willing to take a few simple
steps.

First off, you’ve got to get a handle on the interruptions. With
few exceptions, you don’t have to answer every phone call, and
you don’t have to answer every email or tweat or twat or text
that comes in. So why are you chaining yourself to electronic
notification jail?

Instead, try scheduling specific times when you will check your
devices for emails, texts and so forth, and respond to the ones
you need to during those times. For example, many productivity
experts recommend checking email only two to three times per day.

Not only are you more efficient at working through and responding
to your emails. You’ll also get more work done because you are
focusing on the task at hand for blocks of time, and not allowing
yourself to be pulled away from it to check emails.

Only you can help yourself begin to detox from your electronics
dependency. However, I can help you with a second important
step:

Using your breathing to help you regain control and focus.

In martial arts, particularly in more traditional styles, breath
control is taught throughout the training.

One of the best, yet amazingly simple, breathing exercises I
have used over the years is called “box breathing”.

Basically, you follow the 4 sides of a box or square to control
and regulate your breathing. It’s best to start out using a
count of 4. Here’s how:

-Breathe in for a count of 4; hold gently for a count of 4;
exhale for a count of 4; hold gently for a count of 4.

Seems easy, right? Well, it is deceptively simple. But it’s
packed with benefits.

Breathing and holding for counts of 4 doesn’t seem that challenging.
But you’d be surprised at how erratic and shallow your breathing
typically is – especially if you are feeling stressed, rushed, or
overwhelmed, or if you are working out hard and pushing yourself.

The simple act of controlling your breathing, both in terms of
pace and regularity, allows you to assert control over your
physiological reponse.

To really benefit, be sure to breathe in deeply, using your
diaphragm, and take a full breath.

When I say breathe deeply, don’t go overboard and try to suck
in a huge amount of air. This usually results in tightening
up and trying too hard, which is the opposite of what you want
to do.

Rather, breathe into your lower abdomen as you inhale. Allow
your stomach and sides to expand out. Hold gently, then
exhale fully. Again, don’t strain. Just make sure you have
pushed out all the air, then hold.

This method of breathing is quite enjoyable. It enables you to
regain mental control, reduce all that monkey chatter, and
focus and concentrate better. You’ll feel more in control and
experience quite a mental and physical boost.

AS you gain experience with box breathing, experiment with
changing the counts you use. For eaxmple, extend the amount of
time you hold your breath. Breath in for a count of 4, hold
for a count of 8 or 12, breathe out for a count of 8.

This specific count is a technique one of my Tae Kwon Do
instructors emphasized. We did it often during seated
meditation. It really helps you focus inwardly and gain
mental control.It’s also wonderful for developing greater
lung power.

Technically you’re not following the box or square anymore,
it becomes more like a rectangle or quadrilateral. But you get
the picture.

You should devote part of your time each day to the cultivation
of breath control and power. Making a small investment of time
in dynamic energy exercises – like the ones I teach you in “The
Secret Power of Dynamic Energy Exercise Course, Volume II: The
Dynamic Energy Routine” will enhance the results you get from
exercise, as well as your internal energy and focus.

Breathing is the direct and instantaneous way to tap into the
life force, the vital energy that flows through each of us.

Performed properly, deep breathing coupled with dynamic
exercises is a powerful method for accessing and flowing your
internal power.

This type of dynamic exercise creates harmony between the breath
and the physical. Not only are you strengthening the muscles
associated with breathing. You also are creating and
increasing a sense of harmony and relaxation across both mind
and body.

It’s health-enhancing and life-extending. I strongly encourage
you to tap into the benefits that await you from investing just
a few minutes a day – or a few minutes at the start of your
regular workouts.

You Can Do It!

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

Release Your Inner Ghost or Goblin

October 31, 2013kvanness01

Happy Halloween!

Have you scared anyone yet today? Have you bought the candy…put up any decorations? Snuck some candy?

Our son Miguel was laid low for two days with a stomach bug. Apparently it’s been making the rounds at school.

However, he made a miraculous recovery this morning and soldiered off to school, claiming “I feel better, Mommy”. I’m wondering whether his recovery and willingness to go to school has anything to do with the fact that tonight is Halloween?

Hmmm…..maybe I’m being too cynical.

I remember how much fun my brother, friends and I used to have on Halloween when we were kids. Donning the costume….racing from house to house….checking on our loot after we got home to see who got the most – and the best – candy.

I’ve always enjoyed horror films too. Halloween is a great excuse to bust out the old classics, as well as the newer classics, for some extended viewing.

Today, of course, Halloween has become a major holiday.

Some of our neighbors really go all out with decorations and lights. They spend as much time decorating for Halloween as they do for Christmas.

What’s the reason behind this Halloween fervor?

I think, in part, it’s because Halloween allows you to relive your childhood, and simply have fun and enjoy something. And you should never underestimate the importance of having fun.

All those “ghosts”, “goblins” and “zombies” cavorting about this time of year sure seem to have fun.

They’re not stressing about work, or mortgage payments, or long commutes.

Oh sure, they’re dead, or perhaps undead…but that doesn’t seem to get in the way of their having a good time.

It can be a challenge to work some simple “Have Fun” moments into your life.

Everyone is so busy, the days fly by and you never seem to get to the end of your to-do list.

This “busyness” crowds out the leisure time required for important things, like reading and study, meditating or praying, playing, creating. It crowds out your dreams, your ability to imagine life in the future as you would wish it to be.

It seems to me like we have embraced a modern equivalent of slavery. What an irony! We have more labor-saving options that ever…yet we place a premium on multi-tasking, being on the run, riveted to our electronic gadgets, not experiencing or enjoying the day as it goes flying by.

Historian Thomas Cahill has written about the connection between freedom and the Sabbath – God’s command to “rest on the seventh day”. Even if you are not a religious type, you can still benefit mightily from the practice of taking off one day a week and resting, re-creating, playing, thinking.

As Cahill puts it, “Leisure is the necessary ground of creativity, and [we as] free people are free to imitate the creativity of God.”

You need to take at least a few minutes for yourself, each and every day. Whether it’s to meditate, exercise, or read a good book…get together with a good friend and enjoy a few laughs…play with your kids or pets….or simply to sit quietly and breathe deeply, you’ll find this time to be invaluable.

If you feel like you are giving, giving, giving all day – giving to your job, giving to your family, giving to the world – giving some time to yourself will help refresh and replenish you.

Kicking loose and having some fun should be part of your “me time” too.

So enjoy your Halloween. Release your inner child. And don’t let any ghosts, goblins or zombies get ya.

You Can Do It!

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

P.S. Stop stress in its tracks within minutes! Relieve tension naturally and easily with the exercises in the Secret Power of Dynamic Energy Exercise Course, Volume I: Invigorate and Rejuvenate. The first CD of the program guides you through a series of deceptively easy, gentle movements combined with proper, complete breathing and visualization. This powerhouse combination allows you to literally breathe your way through stress, tension, and worries – so you make the most of the “Me Time” you have carved out of your day.

For more information, or to pick up your own program CDs, click here.

What Are You Waiting For?

October 4, 2013October 3, 2013kvanness01

My high school motto, highlighted during our graduation ceremony,
was “Today is the first day of the rest of your life.”

Not an original thought. We’ve all heard that one before. I’m not
sure where the quote came from.

In fact, I’m not sure why it was our class motto. I don’t remember
ever voting on it. I don’t think any of my classmates even knew we
had a class motto…until we saw it printed on the commencement
program.

At that point in our lives, we probably had a buoyant, optimistic
take on the idea. Yes of course, it’s the first day of the rest of
my life. Duh! And I still have many more days to come. Days, weeks
and years for that matter.

Life has yet to unfold. I expect I’ll have many more great adventures
and experiences. I’ll go out into the world and make my mark. I’ll
meet lots of interesting people, I’ll do lots of interesting things.

Then maybe I’ll settle down and get married and have a family. I’ll
buy a beach or lake house to hang out in. I’ll live to a ripe old age
and enjoy my kids and grandkids.

The world is my oyster!

OK….maybe we weren’t all that specific about how our lives would
unfold. But for most of us, there was the satisfaction of completing
an important milestone – graduating from high school (maybe I should
phrase that as “getting through high school”) – coupled with
anticipation of the new journey about to begin.

Today, as I contemplate the idea that “Today is the first day of
the rest of my life”, it resonates a little differently.

Even with my optimistic way of thinking, my good health and
abundant energy, and my intention to live – healthily and fully
engaged – til I’m at least 100 years old, I can’t shake the thought
that, possibly, more of my days are behind me than ahead of me.

That open road that could lead just about anywhere, through limitless
possibilities and adventures….is not so open anymore. Some choices
and adventures are probably behind me, just not possible anymore.

On the other hand, with my greater awareness of the passage of time,
I’m starting to better appreciate the value of MY time, here today.

How I’m spending it. Who I’m spending it with. How much of it am I
wasting. How much of it am I putting to productive, constructive use.

I don’t mean that in a negative or scared way. It’s actually
empowering.

Someone once said, “The greatest invention in the history of mankind
is the deadline”. Pretty profound!

Without deadlines, nothing would get done.

Well, the end of your life is kinda like the ultimate deadline, isn’t
it? (At least in this dimension, in this earthly realm.)

So I’m not taking a melancholy view of getting older. Of possibly
having fewer days behind me than in front of me. Instead, I’m
taking a positive view and leveraging the thought of that “ultimate
deadline” to help me make some changes, make some decisions that (I
trust) will lead to continued health, productivity, and enjoyment of
life….AND be sure to fill it as full as I possibly can with love,
laughter and some new adventures.

Having a young kid around – my little man, Miguel – and a partner
who makes me laugh and loves me for who I am, just the way I am,
definitely helps me in this quest.

How about you?

Is there a decision you’ve been mulling over? Something you’ve
been wanting to do, meaning to do, but just can’t seem to pull the
trigger?

Is there some adventure or new endeavor you’d like to embark on,
but you’re unsure or maybe a little afraid?

I know from brutal experience that it’s much easier to just continue
going along on the same path, doing the same routine, thinking the
same thoughts.

And if you’re life is going great, keep on doing what you’re doing.

However, my sense is that each one of us feels like we could be
doing better, at least in some areas of our life.

And each one of us still has a lot of exploration and adventures
ahead of us…if we are willing to open our minds and hearts to
the possibilities.

Well, what are you waiting for?

You Can Do It!

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

Exercise as Good as Medicine for Several Ills

October 3, 2013kvanness01

Hey – some exciting news!

Just the other day, a report from the Harvard Medical School came
out confirming something that scientists have been trying to prove
(or disprove) for some time:

Exercise is AS EFFECTIVE as drugs at preventing diabetes and repeat
heart attacks.

AND….exercise is potentially even BETTER THAN medication for
preventing additional strokes, if someone has already had a stroke.

One of the study authors at Harvard said, “Exercise is a potent
strategy to save and extend life in coronary heart disease and other
conditions. We think exercise can be considered as a viable
alternative or in combination with drug therapy.”

We already know that exercise is very helpful in improving other
conditions, such as high blood pressure, depression, cognitive
issues – even response to cancer treatments.

And when it comes to overall health, energy levels, mood, feelings
of confidence and wellbeing, exercise wins out any day over any
drug or prescription med.

So why is it that so many people don’t take advantage of nature’s
best medicine? Why do so few of us exercise regularly and
consistently?

Why, as a nation, is our overall health getting poorer, our waist
lines getting larger, our butts getting wider, our rate of chronic
lifestyle diseases – such as heart disease, diabetes, and high blood
pressure – getting worse and worse…even as the number of medicines
explodes?

And by the way, if I see one more commercial pushing one of those
erectile disfunction drugs while I’m watching football with my 9 year old,
I’m gonna scream. Sorry guys, but I just don’t want to have to explain
that subject to my son. He’s a little young for that discussion.

And, as you can imagine (and probably remember), as a 9 year old
boy, he doesn’t have any problems in that area. In fact, I’m sure
he could never even imagine having any problems in that area!

But I digress. Actually, not too much, because a proper, regular
exercise program can help with ED.

OK, back from my rant….

As with any new self improvement effort, when it comes to improving
our fitness and health by embarking on a regular, consistent
exercise program, I think most of us get overwhelmed by the thought
of how much we will need to do, how much damage we have already
done, how far we are from where we want to be…and how much
work and effort it will take.

We psyche ourselves out, fling up our hands and say, “Maybe I’ll
start on this some other time”.

Then we rationalize our procrastination….with reasons like “I’m
just too busy right now”. Or “But I’m so tired, I just don’t have
the energy right now”. Or “I need new workout clothes, or new
running shoes.”

Yet deep inside, we know our “reasons” are a bunch of bullshit. We
are copping out, plain and simple.

Remember, you don’t have to solve your whole life problem today.

You don’t have to lose all 40 of those excess pounds today. You
don’t have to walk three miles today. You don’t have to do 50
pushups today. You don’t have to eat perfectly today.

All you have to do today is….a little. Take it “one day at a
time”. Move some. Make some healthier eating and drinking choices.

Keep it simple. Go for a walk. Do some pushups and situps. Stretch
and breathe.

Get moving immediately. Don’t give yourself the chance to start
coming up with excuses.

Just get started today. No matter how small or brief the step,
take it!

Taking action immediately helps you begin to build the momentum,
satisfaction and pride that comes from successfully following
through on a challenge.

As Goethe said, “Whatever you can do or dream you can, begin it.
Boldness has genius, power and magic in it.”

All you have to do to get going toward substantial changes in your
life is to take that first step. This simple thought is one of the
keys to how I have structured my programs.

I know from experience how incredibly difficult it can be to
put aside the head baggage and laziness and self-doubt…and
just get started. So I’ve organized my programs to be easy and
fast to learn. And I’ve structured the sequence in each one so
that you can complete it in about 10 to 15 minutes – yet still
benefit mightily from it!

You see, when you discover how to harness and leverage your
breath, you know how to make any type of exercise or activity
easier to do, while giving yourself much much better results.
You unlock inner powers and abilities you didn’t know you had.
(Or maybe you suspect you have, but don’t know how to put them
into play.)

Approaching exercise and a new fitness program – or improving
on what you are already doing – can be fun and exciting, not a
reason for dread or self-doubt. See what I mean, check out
the Best Breathing Exercises programs and put one to work for
you right now.

You Can Do It!

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

P.S. If you’re interested in improving your fitness, enhancing
your health, and rocketlaunching your energy levels, you’ll
want to check out my programs. To help you get off to a quick
and easy start, I highly recommend two of my most popular
programs: The Secret Power of Dynamic Energy Exercise Course,
Volumes 1 and 2. You can learn more about them at the
Best Breathing Exercises website.

Use the Power of Three To Accelerate Your Results

September 20, 2013kvanness01

For most of us, the ideal number of things to focus on seems to be
three.

Not sure why, but when we exceed three areas of focus or attention,
we tend to get overwhelmed.

Three is a “magical” number. From ancient times, it has been imbued
with mystical qualities.

You see it in many facets of life today. For example:

-In Christianity, we have the Trinity: Father, Son and Holy
Spirit.

-Sanchin kata – meaning “three conflicts” – is a fundamental form
in certain traditional martial arts, including Uechi Ryu (a
fighting art I have a black belt in and have studied over the
years) and other Okinawan and Southern Chinese styles. Sanchin
also refers to “mind, body, spirit” and the three basic conflicts
we each face in our lives on a daily basis.

-Here in the U.S., our Republican government is organized into
three branches: Executive, Legislative and Judicial.

-The rule of thumb for delivering an effective presentation or
speech is to organize it around three key points.

-The other rule of thumb for delivering an effective presentation
or speech is to convey your three key points at three different
times: tell them what you are going to talk about; talk about
your key points; then summarize what you just presented.

-My lucky number has always been three. My birth date is a
multiple of three (including the month, the date, the year…
AND all three combined). When playing sports, I always wore a
number which was a multiple of three. In high school and college,
this was “21”.

The number 21 was lucky for me EXCEPT FOR junior year softball,
when I dove for a tough hit (I played left field), fell
awkwardly, and broke my left arm. (I caught the ball though!)

Despite this one “exception that proves the rule”, I have
many other examples of how the number three imbues luck,
certainty and advantage into my life. That’s my story and
I’m sticking to it!

Now, how does this apply to you?

Maybe you also believe that three, or some multiple of three,
is your lucky number. Maybe you too have seen this pattern
play out in weird, wacky, sometimes wonderful ways.

Whether you have or not, you can put the power of three to work
for you at anytime, to help you achieve better results in any
area of your life.

As an example, I organize my life around three major areas:

-Family and community (I further subdivide this into my
immediate family, extended family, and community involvement);

-Business, career and finances;

-Personal development and improvement (which includes health
and fitness, self improvement and learning, AND spiritual
development)

Although I have many interests, I find it easier and more
effective to use these three areas as the focal points for
my life. Something has to fit in these areas to get attention.
Often one or more areas overlaps.

Similarly, I organize my programs and the way I teach with
three primary areas in mind: body, mind and spirit.

Each of these is critical to a happy and successful and
meaningful life. Each intersects and interacts with the other,
to the point of being dependent on each other. I mean, you
can’t have triangle without all three sides.

Likewise, any health and fitness program should address all
three of these areas, so you’re doing more than just moving
around and sweating. You’re improving from the inside out,
as well as the outside in.

(Plus it’s more fun when you’re fully engaged in what you are
doing.)

Now, let’s talk more specifically about your health and
fitness program. A powerful way to organize your efforts is
around these three areas:

-Aerobic and anaerobic capacity (heart and lungs)
-Strength and power
-Flexibility and resilience

This construct provides a very effective way to organize
your program. If you touch these three areas in each workout,
or cycle through each area a couple times each week, you
have yourself a well-rounded and highly effective program.

I’ve found that the power of three works in another way –
in the dimension of time (the “fourth” dimension).

When you embark on a program of improvement – be it physical,
educational, work-related – you’ll typically experience a
delay in results.

It’s been my experience that it generally takes about three
weeks – 21 days – to begin to see and feel significant
improvements.

I’ve experienced this in my own training and also seen it
with those I’ve trained or worked with.

With a well constructed program, you may begin to FEEL
better early on. But you may not see results right away,
in terms of pounds lost, reduction in waist size, increase
in strength, and so forth.

This is one of the main reasons people get discouraged and
don’t stick to their fitness or health programs.

Don’t let this derail you! Give it time – give it at least
three weeks.

I promise, if you stick it out and work your program, within
three weeks (21 days) you will begin to see – and FEEL –
significant improvements in your health, energy levels and
physique.

This also pertains to work and educational settings. For
example – and this is going back years now, but….

When I first started out in the financial services industry,
I worked for Citibank as an account executive. Our job
was to win new customers, as well as keep existent
customers happy. We were paid a small base salary, so most
of our compensation (which could be quite good) was
commission.

This basically meant that, if I wanted to make good money,
I had to get off my duff and do a better job prospecting for
qualified leads, talk to more people, get better at sales,
provide excellent service so my customers loved me (and
recommended me to others), and so forth.

Whenever I got serious about this, I focused on an area to
improve, buckled down an dgot to work…it took about three
weeks – 21 days – to begin seeing the results of my renewed
effort, or of the new strategy or technique I was testing or
implementing.

I knew if I just stuck with it through those first few
weeks, I would get results. Results in terms of new deals in,
happier customers, more closed deals, higher commission checks.

It never failed. It always happened.

This was a critical experience for a young lady just starting
out in the work world. It held the seeds of a very important
lesson:

The virtues and rewards of working hard, being willing to
take a risk or two, and being willing to push yourself
to get better and better.

Put the “Power of Three” to work for you, starting today.

You Can Do It!

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

P.S. Whether you want to lose weight and look and feel
better…or improve your breathing and stamina so you have
more energy…or take control and transform the stress
in your life….I’ve got the programs that can help you.

For more information on specific programs available at
the Best Breathing Exercises site, visit
http://www.bestbreathingexercises.com – and get started
today!

Kick Back and Refocus

August 20, 2013kvanness01

We recently returned from our annual beach vacation in beautiful
Seagrove Beach, Florida.

This time, in addition to our immediate family, including my mom
and dad, we also invited 4 nieces and one nephew. So we were
responsible for 6 kids.

Not exactly the relaxing getaway I had in mind.

On the other hand, it was nice to have some fun in the sun with
all the kids. And we did the usual activities, including body
surfing, burying a few of the kids in the sand….watching the
outdoor theatre over in Seaside Beach, eating lots of fresh
seafood, drinking a few cold ones (us that is, not the kids!)

Following my usual tradition, I took a complete break from my
usual breathing, energy and fitness program. No sessions at all.
My only exercise was our daily walks and lots of swimming and
body surfing in the gulf.

When I got back from vacation and back into routine, I found
myself looking forward to it and relishing it. I actually
missed it. It’s truly part of the fiber of my daily life.

Our vacation reminded me of how important it is to unplug once
in awhile and just get away from it all.

Of course, we each know the importance of having some down time
and of giving ourselves the time and space to simply be, have
some fun, and do some of the things we may not usually have time
for.

It’s so important to reconnect with your family too – the people
who mean the most to you. It’s very easy to get caught up in
the day-to-day and begin to lose touch with what’s important.

The raw material of personal performance and productivity is
generated by your physical, mental and emotional energies.

You need to regenerate these important sources of personal
power once in awhile in order to replenish yourself.

I’ve found this out from experience: when I am well rested,
either from several nights in a row of good sleep…or from
taking a few days off from work and simply having some fun…I
can get two, three, even five times more done when I get back
to work.

On the other hand, when I cycle through phases where I am
working (seemingly) most of the time, without much of a
break…well, I stall out.

As the saying goes, “It takes me takes me twice as long to get
half as much done”.

Worse yet, I begin to focus more on problems and obstacles. I’m
so far down in the weeds, I have lost the vision of the bigger
things in my life and my businesses I am trying to accomplish.

I’m sure you can relate.

So, I highly recommend taking a break once in awhile, even if
it’s just for a long weekend.

Get back in touch with what’s important in your life. Have some
fun. Take the time to think, imagine, even dream, about the
people and things you want to manifest in your life.

And above all…take a few minutes here and there to relax and
simply breathe.

In your next tip, I’ll share with you some more ways you can
rejuvenate and refresh yourself on a regular basis to maximize
your personal power.

You Can Do It!
Karen

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

An Accidental Discovery That Made All the Difference

July 27, 2013kvanness01

When you make your deep breathing and dynamic energy exercises a
regular habit, you’ll begin to experience the power of intention.

Intention is a way of focusing your thoughts and attention on a
specific point or goal. It’s a powerful way to enhance the effects
of the breathing exercises you do.

You can literally focus your mind on an area of your body that is
in pain, or tight, or not functioning properly. To do this, you
first visualize the energy in your body flowing freely, gaining
in intensity.

Once you begin to feel this energy, which usually takes only a
few minutes, you can then focus it on the area of your body that
needs healing or support.

For example, in the Secret Power of Dynamic Energy Exercise
Course, Volume I: Invigorate and Rejuvenate, I
guide you through exercises that combine breathing with movement
and help loosen up and relax your entire body.

I also tell you how to breath and focus to, for example, release
tightness and pain in your back. You can literally hold a position
and “breathe into” the tight spots.

Within a few cycles of breathing, you can literally feel the tight
or painful spots release.

Some people like to add a lot of hocus-pocus and mystery around
these types of exercises. They make it seem so esoteric. I think
they turn a lot of people off, who would otherwise be interested
in – and benefit from – this type of exercise.

Truth is, there are a lot of practical, health-transforming
benefits from these exercises.

One of my goals with my programs, through this website, and with
the clients I train is to share with people the power of this
approach to exercising…so more people can reap the benefits.

I first became aware of the power of breathing through martial
arts.

I had a lot of exposure to breathing methods. But I viewed them
primarily as a means to help me become a better fighter.

I was fortunate to have two instructors who were extremely
advanced and knowledgeable about their respective arts. They
were excellent teachers. And they expected a lot out of their
students, black belts and assistant instructors.

I sweated, heaved and sukked air through more classes and
trainings than I ever care to remember.

After one particularly difficult session, which was for advanced
black belts only, my butt was really whipped. Unbeknownst to
me, I had asthma (which hadn’t been diagnosed yet) and was
probably having an attack.

I decided to do some of the breathing we practiced as part of
our forms. I only spent about five minutes or so.

But I noticed afterwards that I recovered much more quickly
from the difficult workout than I had in the past. I went from
feeling like I was about to faint, to being calm and energized.

I had discovered – by accident – how powerful proper breathing
can be. And what an excellent complement it is to more intense
forms of exercise.

This discovery lead me to seek out even more information and
training.

The knowledge I gained helped my improve my fitness and health.
It helped me overcome a severe case of asthma. So I feel
compelled to share it with as many people as I can today.

Without all the esoteric BS.

You Can Do It!

Karen

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

Self Scripting to Beat the Clock

July 26, 2013kvanness01

Well, the house has been empty and I’ve been knocking around here
by myself for the past week.

Our son is with my parents for a few weeks during summer vacation.
My better half had to leave suddenly to help out a family member.

Which leaves me and the pets – our two dogs and two cats.

They’ve been congregating near me, following me around so
closely, that I’ve tripped over them a few times – even the cats.
It’s almost like they are thinking, “Hey, did Karen knock off
everyone else? She’s the only one left who can feed us. We better
stay close!”

At first, the thought of some alone time was appealing. I could
spend more time on writing and on my businesses, and not have to
knock off work for family time in the evening. And it has been
great. I’ve been able to get to a few things that I just hadn’t
been able to get to before.

But I’ve also felt lonely. I miss my peeps.

My idyll will dissipate in a few days when the family members
begin to return. In fact, within a few days we’ll have a houseful
of kids. (But that’s another story…)

When I’m working, I tend to write out a to-do list for my day.
I’ve also started to “script” my day. This is a time
management practice advocated by Dan Kennedy, the well-known
small business and marketing guru.

I first heard this idea of scripting your day from Dan a few
years back. I don’t think I’ve heard much about it from anyone
else. Dan says that the to-do list is good, but it’s not
enough. It’s too easy to get distracted and have something –
or things – come up and throw you off course.

A key point of scripting is the fact that people rarely
set an end point for a task.

For example, if you’re going to write an article, or finish
reading a report, you probably have it on your to-do list,
and may even have an idea as to when you are going to start.
But many if not most people do not establish an end point,
by which they must finish the task.

And this can lead to the task’s taking longer to complete
than it should.

What’s that old saying? “Work expands to take up the time
you’re at work.”

Well, getting back to my experience this week:

At the beginning of the week, I didn’t script myself. I
figured I could work as long as I needed to, because I
wouldn’t have to break off when the family got home, to
hang out or help make dinner.

The day was like a wide expanse laid before me, with
no strict cut off time. Nice!

However, within a day or so, I found out that – goldarnit –
that old saying is correct!

Work DID expand to take up more time than it should have.

So….the last few days, I have been back to scripting my
day. While it feels more confining, less fun, and less
“spontaneous”… it also works better. It keeps me focused,
in gear, and I feel better because I get more done.

As an unreformed procrastinator, I’ve found it indispensable
to breaking through my tendencies to delay, or pick up
something else (usually easier) to work on.

I highly recommend scripting and scheduling yourself. Just
as you place an appointment into your calendar, try
adding specific tasks, or portions of tasks, into your
calendar for the day.

Be sure to give yourself some down time here and there,
to take a break, get some food, and renew yourself.

Then crack the whip and get back to work. Focus and
get it done in the time you have allotted.

Word of warning: we often underestimate how long it will
take us to complete a task or job, at least at first.
So give yourself a little slack. You’ll get better at it.

On the other hand, hold yourself accountable. If you’ve
scheduled this hour to work on something…work on it!
And nothing else.

If you’re busy and time starved – which most of us are
these days – you’ll appreciate the difference this can
make in your perception of time.

You’ll feel more in control. You’ll be getting things –
important things – done.

You Can Do It!

Karen

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

P.S. By the way, I recently realized I’ve been using this
principal of scripting my time for years, in a specific
area of my life: working out. I’ve always tended to
schedule a specific amount of time to complete my
work out, and I’ve always planned what I’m going to do
in advance. So, here’s another application of this
principal that I highly recommend!