Tag Archives: Reduce Stress

Instantly Remove Stress With Ancient Breathing Techniques

Stress is a huge problem in today’s society. Stress is a huge problem in any society. A growing number of doctors attribute stress to as much seventy percent of all illnesses. Stress can also cause a host of other problems. Problems at work, problems in relationships. It quickly becomes obvious that finding a way to reduce stress can go a long, long way to not only improving the quality of your life, but also to improve the length as well.

The biggest cause of stress is the idea that you have lost power, and something outside of you, be it your job, your financial circumstances, your relationships, and has control over you. You have lost choice.

Researches have determined through experiments that losing choice and a sense of power leads to immediate increases in blood pressure, heart rate, and breathing rate. It would appear that maintain control of your own choices is a simple way to immediatley reduce stress.

The good news is that although the above mentioned experiments were done in such a way that the test subject really did lose control, in normal every day there is a simple way to maintain that control through some simple and quick exercise that combine breath and thought, causing them to be deceptively powerful.

First is the way to breath. Breath in slowly, through the nose. Take a long, slow, deep breath. Hold it just for a moment, and then release it through your mouth. Make the exhale a little bit longer than the inhale. And while you are inhaling and exhaling, keep the tip of your tongue firmly planted against the roof of your mouth, just behind your teeth, as if you are preparing to make a “la” sound.

Next is thought. Take three breaths, as described above, and think three different thoughts for each breath. You’ll want to break each thought in half, and think the first half during the inhale, and the second half during the exhale. Here are the thoughts.

First: “I release…the past.”

Second: “I release… the future.”

Third: “I choose…now.”

By releasing the past, you remove all guilt and anxiety associated with things that happened before, either by your choice or not. And by releasing the future, you effectively remove any worry or doubt regarding anything. By choosing to exist only right here, right now, and asserting your choice in the present, you will gain an enormous amount of centeredness and personal power.

You can do this as often as you like, as your desk at work, at a red light, even sitting in a meeting while your boss is droning on about something. The more you do this, the more it will become a natural part of who you are, and it won’t be long until your stress levels are significantly lower, giving you the peace of mind you deserve.

Easily Reduce Stress to Enjoy Life More

Have you ever had one of those days where you feel like there is a giant conspiracy of the gods to make sure you experience as much friction as possible? You don’t get any green lights, all the parking spots you get are at the far end of the lot, even when you are putting on your shoes, your sock picks up some piece of lint from the carpet, and you don’t notice it until later when you are at a place where taking off your shoes and shaking them out would be a bit of an inconvenience. And eve the people you interact with seem to be distracted and just can’t understand what it is that you are trying get across.

When this happens, the best thing to do is just to take a step back, and laugh. Yea, I know sometimes that seems the least popular idea in your mind at the time. The automatic response for some is to pick up whatever is bothering you and fling it across the room, or out the window. I’m reminded of that scene from “It’s a Wonderful Life,” when the hero is having all kinds of problems, and coming down the stairs he puts his hand on the banister, which promptly falls apart. He picks up a section of it, and is about to throw it across the room when he grabs hold of himself, calms himself, and gently places it back down where it belongs.

While it usually does one more harm than good to hurl a piece of broken furniture across the room, keeping your anger bottled up can have deadly effects. High stress is the major cause of many illnesses today in western society, in some form of another. Your doctor may tell you your hypertension is from your smoking or your overeating, but those two are almost always caused by stress.

So if you can’t launch a nearby inanimate object into a low orbit every time you feel some friction or anxiety? What can you do? Planned expression of anger is one way. I’ve heard different takes on this, with different philosophies underneath this, but they all seem to share on thing in common. Find a place where you can be alone (so nobody calls the cops when they see what you are doing!) and find a way that is appropriate for you to let out your anger.

Screaming, banging on your steering wheel, hitting a heavy bag a few nights a week all can help to reduce the stress and anger that has been building up. I tried one method a few years ago that worked fantastic. You get an old tennis racket, and kneel in front of your bed (while nobody is home, of course) and then pound on your bed with the tennis racket while screaming at the top of your lungs a the person or situation that is giving you the most grief. It has a great calming effect. If you have nosy neighbors, this might be troublesome, as they might think you are murdering somebody. You can also go to a park, and bang a tennis racket in to the grass (but be careful about screaming at the top of your lungs, you might scare some kids).

The best way is to get into the habit of laughing at yourself whenever you encounter those situations that might have caused you stress before. Laughter has a proven medical benefit to release stress an anxiety. From a structural standpoint, when you let out a good extended belly laugh, the tightening of the muscles has a calming effect. When you finish laughing, all the muscles of your body move to a relaxed state, loosening the walls of your blood vessels, and effectively lowering your blood pressure in the short term. The more you laugh, the lower you will consistently lower your short-term blood pressure.

Of course, lifestyle habits like smoking and drinking and eating french fries cause a serious long term increase in blood pressure, but by training yourself to find the humor in situations, you will lower your overall stress which may lead to some of these lifestyle behaviors.

Another great exercise is called the rubber band. Whenever you feel yourself getting angry, imagine your body as one giant rubber band, and just go limp. But loosening and relaxing all your muscles, you are sending a message to your brain that all is well, and there is no reason to get upset. The great thing about this exercise is you can practice it by remembering things from your past that caused you anxiety. Just sit in a comfortable chair, or lie back on your bed, and start to bring to mind some situation that really raised your hackles (whatever a hackle is). When you feel yourself getting upset, just switch to imagining yourself as a giant rubber band, and release all thought. The more you practice, the easier this gets, and sooner or later you will be able to do this real time, even when somebody is in your face yelling about some thing that used to concern you. Just rubber band yourself, and you’ll be able to relax and enjoy the situation.

These are just a few tips to help you to release anger, and reduce stress. Nothing saps your ability to really enjoy life more than stress, anxiety, and anger. The more you practice these techniques, the smoother your life will become.

How to Quickly Beat Stress for Good, Everytime

Your report is overdue. You’ve heard rumors at work, and you wonder if your job is the next one to be cut. Your wife says if you’re late one more time you’re sleeping on the couch. Your kid just failed his third grade spelling test. You desperately need another cup of coffee because you were up late last night worrying if you could make your mortgage payment. Everyday you turn on the news there’s nothing but bad news. Terrorists. Shootings. You look forward to the weekend only to find put of tasks beginning to grow out of hand, out of reach. There doesn’t seem to be an end in sight.

You are stressed. Perhaps you have a little big of high blood pressure. Perhaps your doctor even recommended something about that. Of course, he likely didn’t give you any helpful advice. Maybe a handful of pills that your insurance wouldn’t pay for. He just told you of the dangers of stress, and in telling you how many different ways it can kill you, probably made it even worse. I won’t tell you that most doctors think that stress is behind fully 75% of illnesses today. I won’t tell you that stress is directly responsible habits such as drinking, smoking, over eating, that can cause a slew of health problems, and shorten your life by ten years or more. I’m sure that you already knew that.

Because you are sitting there now, reading this, in that chair, you can naturally begin to realize that you are about to discover the secret that can beat stress before it even starts. Not that stress is all bad. You need a little bit in life to keep you motivated. You can keep the good stress. Competition among peers, a slight bit of frustration that naturally turns into curiosity to give your brain a boost as you are about to learn something new here.

I’m talking about the deadly, useless stress that only seems to make everything worse. That is what you need to get rid of.

The secret? A combination of your breath, appreciation, and choice. Sounds hokey. Sounds metaphysical. Sounds like some goofy tip you’d read in a free online article (wait a sec..). But guess what? It works. The more you practice it, the sooner you will realize that because it is up to you to choose how to respond to your environment, it is you that can decide to feel stress, or not. It may not seem like that now, but after you give this a go, I mean a serious effort, and keep practicing, you’ll your life change for the better.

Ready to learn? Ok, here we go.

If you can try now, fantastic. Otherwise try it at home or when you won’t be disturbed for a couple minutes. It takes a couple minutes to learn, but once you get the hang of it, you’ll be able to do it in the middle of a heated conversation and nobody will be the wiser.

Take in a deep breath, hold it just a bit, and then exhale. After you exhale, wait a little bit before you inhale again. Wait until you build up a fairly strong desire for oxygen. Then inhale slowly, and as you do so, feel a deep sense of appreciation for the air you are breathing (I said this was hokey, right?). You might need to try this a few times and really feel the gratitude for the air, the oxygen, whose absence would surely kill you must faster than any amount of stress.

Then when your lungs are full, hold it again. And really imagine all the molecules in your lungs greedily extracting the oxygen from the air and transferring it to your red blood cells, to carry and feed your body. Delicious nutritious oxygen food that keeps you alive. Just before you breath out, when you are feeling the gratitude for the gift of life from the air you breath everyday, say to yourself:


and then as you breath out slowly, again say to yourself:


And let it sink in, really sink in that it is up to you to choose all your reactions to the world. All the ways you respond to how people treat you. From your wife of fifty years to the guy that bumped into you on the way to the bus stop. It is up to you to wish things were different, to figure out a way to extract what you want from your circumstances. It is up to you to choose to be a victim, or a victor. It is up to you to feel stressed, or feel relaxed. It is up to you to give in to hypertension, and take bottle after bottle of pills that may or may not work. The choice is, has always been, and always will be yours.




You can practice these three anywhere. Walking, driving, sitting, watching movies, even during sex. The more you practice the easier it gets and the more it will become second nature to you.