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Posts Tagged ‘relaxation breathing’

Six weeks ago I found myself a victim of a reckless driver, I was in shock, hurt and my car was wrecked.  I’m getting better slowly, thanks…

The paramedics took my vitals and I made the mistake of asking what my blood pressure reading was, as it felt like my heart was popping out of my chest with each beat.  Well, it was extremely high for me- since I run low – it was 190/130.  They told me “to relax” as we were on our short ride to the hospital.  I did a lot of relaxation breathing, focusing on that extra slow-deep inhale and exhale.  When I arrived they took it again and it was down to a reasonable reading.  Whew!  I had a very long wait until a doctor saw me and did tapping-EFT to release negative energy and relax.  My reading lowered even more.

Twelve years ago as an  adjunct professor Hofstra University in Long Island, New York I conducted my own informal research with the students in my Hatha Yoga and stress management classes.  I found it to be heartwarming and amazing to see how much intention and  tried/true techniques are powerfully amazing at lowering stress levels.

 Cartoon_breathing : Yoga vector man siluette Stock Photo

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 If you are hassled, impatient or frustrated this blog is for you :). I’ve asked around; everyone knows the definition of hassled and mellow. However, not many are able to transition from hassled to mellow in a short time and without doing damage- emotionally and/or physically.  An example of a smaller issue someone can stress over is finding kitchen cabinets open all the time.  Well, you may say- that’s nothing- just close them..OK, but when that small stressor accumulates emotionally, stuff can happen- both in your body and confrontationally with the “culprit”.  Here’s a bigger example that we all can relate to- stuck in traffic-late to begin with-and worst case- cell is not in the car with you (perhaps on kitchen table or in another bag?).  And how about not saving something on the computer and its suddenly disappears after spending almost an hour writing. Sometimes the impatience-frustration-anger is directed inward and sometimes at others.  No matter to our adrenalin, cortisol and muscle tension levels, which are now way up and needing to be released.  Easier said than done..

Here are 5 easy way to transition from hassled to mellow- just give yourself and others a chance!:

  • Relaxation Breathing at least 3 times with exra release: Breathe deeply in through your nose and out mouth, strong and longer exhale than inhale.
  • Leave when possible and try stronger physical releases: **silent scream, progressive muscle relaxation**, walk, exercise.
  • Do something fun- or at least differently with a smile/forced positive outlook.
  • Listen to music of the genre you want to feel like.
  • Communicate when others as necessary from the “I” place without blame or judgement.
  • Learn EFTand use it on the spot when possible and frequently there after until the issue no longer upsets you.

** Free audio gifts when you sign up for my newsletter:

Perhaps you need help implementing these steps. Call me for a complimentary telephone consul :516 623 4353     contact me  You may find tips to empower and strategies to help in my book.  

Find out more and order here  

 

 

 

 

 

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It can be difficult to navigate through chaotic times.  Here  are some coping strategies for stress and anger well researched and positively tested:

  • Take a few deep relaxation breaths
  • Don’t curse
  • Walk away, release (walk, scream, punch the air, pillow) and calm down
  • Be aware of your triggers- that is what presses your buttons.  If you don’t know what they are and are very stressed, depressed or angry, get help to find out.
  • Take a “mini-vacation” (relax) everyday.  Lie down and visualize a place where you’ve been very relaxed before- and be there with all your senses
  • Exercise – Dance- Yoga
  • Journal or write (angry) letters and do not send!
  • Learn EFT with a practitioner: www.balanceandpower.com
  • Perfectionism is not the answer
  • Stay present
  • Let “it” go..and smile :)-

FREE Phone Consult: 516 623 4353  www.balanceandpower.com 

 

 

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Finding work-life balance in today’s frenetically paced world is no simple task.  Spend more time at work than at home, and you miss out on a rewarding personal life. Then again, when you face challenges in your personal life, such as caring for an aging parent or coping with marital problems, concentrating on your job can be difficult.

Whether the problem is too much focus on work or too little, when your work life and your personal life feel out of balance, stress — along with its harmful effects — is the result.

The good news is that you can take control of your work-life balance — and give yourself the time to do the things that are most important to you.  Give yourself the gift of time to restore balance-reduce stress:

  • Take Cleansing Breaths: Three sets of deep inhalations through the nose (belly rising) and exhaling through the nose, (abdomen deflating) can (temporarily) change your physiology.
  • Stretch: Practice Office Yoga and the Moving Meditation® Fitness Program
    throughout the day to release/reduce tension and increase energy.
  • Walk: A five minute walk outside can change your mood and mindset.
  • Listen to Music: A mood changer.
  • Eat Peacefully: This aids the digestion and gives you “time away”. Leave your office!
  • Allow Time: Give yourself extra time for the unexpected.
  • Smile and Laugh: Humor has been proven effective in reducing stress.

There are several worksheets in my book “SOAR! with Resilience™” that address this topic and other related ones.  Find out more about this interactive book and purchase: http://www.balanceandpower.com/soarwithresilience.php

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Resilience defined in Webster’s New World Dictionary © 1982:
1. “springing back into shape, position, etc. after being stretched, bent or compressed.”
2. “recovering strength, spirits, etc. quickly.”

Being resilient in body, mind and spirit is key to being happy and successful in all areas of life. Emotionally, it’s the opposite of being “stuck in a rut” and it’s about being positive. Physically, it can translate to strength and flexibility. Spiritually it can indicate faith with the ability to maintain hope in tumultuous times. It’s about staying centered and grounded and making “right” choices.

So, you may be asking yourself, how does one maintain emotional-spiritual equilibrium and resiliency when things can be unpredictable and often in crisis mode? It’s not easy, and takes some work. It’s easy to create positive patterns and habits when life is going smoothly. It can be quite challenging while being swept away by negative forces. A good mentor/coach and practice is important, and the practice will create a “spill-over” effect into life situations.

Many people, including myself, have learned how to be more resilient. There are skill sets of meditation, relaxation breathing, visualization and “tapping” that all add into helping an individual maintain focus and be positive. Exercising, eating healthfully and having healthy relationships are naturally fortifying. Most people are not born resilient, but do have the capacity to learn how to be this way
You are the only one who can control your attitude. By focusing on what is strong and enduring and seeing your potential, you can take calculated risks and overcome challenges. It takes an open, creative mind free from anxiety to pick up on opportunities. They are out there ready to be accessed by your positive and resilient radar.

You are the only one who can control your attitude. By focusing on what is strong and enduring and seeing your potential, you can take calculated risks and overcome challenges. It takes an open, creative mind free from anxiety to pick up on opportunities. They are out there ready to be accessed by your positive and resilient radar. Being resilient in body, mind and spirit is key to being happy and successful in all areas of life. Emotionally, it’s the opposite of being “stuck in a rut” and it’s about being positive. Physically, it can translate to strength and flexibility. Spiritually it can indicate faith with the ability to maintain hope in tumultuous times. It’s about staying centered and grounded and making “right” choices.

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