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The First Of Stress Techniques In Managing Stress In Your Personal Improvement Plan

Author : Richard Kuhns

Submitted : 2012-08-13 00:00:00    Word Count : 788    Popularity:   Not Rated

Tags:   stress strategies, panic disorder with agoraphobia, panic disorder, agoraphobia, personal improvement, personal improvement plan

Author RSS Feed   Author RSS Feed

The first defense against unhealthy responses to
stress in your personal improvement plan is not
Tylenol, Motrin, and so on, but instead the best of
stress techniques is deep breathing. Caution, if you
suffer from panic disorder with or without agoraphobia
this technique is not recommended until after the
symptoms of panic disorder are history. This is because
breathing techniques require internal focusing which is
not recommended for panic disorder with or without
agoraphobia sufferers. For them external relaxation
techniques are recommended--see the resource box.

In response to stress, it is normal that our breathing is
immediately affected. It becomes shallow and upper
chest which is actually part of the defense mechanism.
Even that a sigh is usually a tense upper chest
unhealthy breadth.

We generally make three basic mistakes in breathing:
• We’re so consumed with our appearance that we
learn to hold in our stomachs which greatly limits our
breathing to the upper chest.
• Then when we do take a deep breadth, we force
our lungs to expand against our chest putting chest
muscles in spasm. This can create chest and back pain.
• Some of us lift our shoulders to take in that deep
breadth. It's called "clavicle breathing" and it contributes
to neck and headache.

Life is about stress and as we adapt to higher and
higher levels of stress from one year to the next, our
normal breathing becomes tense. Even as we sleep,
we may breathe in a tense manner. The tense
breathing also starves the body of much needed
oxygen, affects our posture, and blocks our Chakras--
the natural flow of energy through our bodies. Yet, the
number one of stress techniques is deep breathing.

No matter what the physical health problem--
headaches, neckaches, muscle pain, and so on (all
direct effects of stress that styme any personal
improvement plan), or disease such as cancer, heart
disease, and the like, it's important to address
breathing (except for panic disorder with or without
agoraphobia as previously noted). The problem is that
no one makes any money from deep breathing. No
drugs are required so you will not hear an
announcement on the radio, "Remember to do the
number one of all stress techniques--deep breathing!"

Look for times during the day when you are feeling
stressed, under pressure, in a rush, defensive, tense,
and so on. It's during these times that instead of
tensing as you normally would, that you instead
remember to do the number one of all stress
techniques—your deep breathing.

And all you have to do to engage your first defense
against stress is to consciously become aware of your
breathing. Then shift from your upper chest tense
breathing consciously to an abdominal breath.

How to take an abdominal breadth—the first and
foremost of all stress techniques:
• Let your stomach and abdomen relax.
• Breathe down through your chest into your
stomach.
• Let your stomach expand outward.
• Let your chest expand slightly at the end of the
breadth.

As you exhale:
• Pull your stomach inward.
• Expel all the air up through your chest.

If you can hear yourself breathe, you are breathing too
fast. Ten to twelve breaths per minute is fine. If you
feel your shoulders lifting as you inhale, it is a tense
breadth. Just let your shoulders be loose and limp as
you inhale and exhale. Let your arms hang from your
shoulder like rope.

If you have the time, take a class in Yoga breathing to
get in some serious breathing. Yoga will provide many
healthful benefits.

When to do your deep breathing: Make a list of times
during the day when it would be appropriate to take
advantage of the formost of all stress techniques such
as:
• Whenever you're at a red light.
• As you’re waiting for your computer to load a
program or shut down.
• Before answering the phone or making a phone
call.
• As you listen to someone conversing with you.
• Before eating or drinking.
• Before entering a building or an office.
• Whenever you notice yourself feeling stressed.
• Whenever you can remember to take a deep
breadth.

Do this and you can then focus realistically on your
personal improvement plan to achieve your goals in
life. Remember, no one makes money on deep
breathing so you will not hear an announcer on the
radio reminding you, “Time to engage the first step of
all stress techniques—your deep breadth to manage
stress.

Several deep breathing exercises are available one
one inexpensive CD to manage stress, live longer, and
even eliminate hyperventilation. Practicing the
exercises produces real results.

Author's Resource Box

Richard Kuhns B.S.Ch.E., NGH certified has been writing for the internet for over four years. He has best selling self help mp3 downloads for various stress techniques for your personal improvement plan at http://www.DstressDoc.com and how to deal with panic disorder with or without agoraphobia at http://www.Panicbusters.com/

Article Source:
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