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Stress Busters 3: Stressed? Control your Breathing

Congratulations, either you or your team have reached Akaka Waterfalls at Milestone #3

Control Breathing, Control Stress

You’re stuck in rush-hour traffic, glancing at your car’s clock every few minutes as you strain to get to work on time. You may not notice, but your breathing is shallow, your pulse rate is high, and your chest feels tight. In fact, you feel this way in many stressful situations.

Sound familiar? Modern society creates more than its share of stress. It’s difficult to change some situations — but you can manage how you feel about them, experts say.

Begin with something you take for granted — your breathing. If you’re on that busy highway, pay attention to what’s going on around you, but pay attention to your breathing, too. It’s one of the few things you can control.

“Focusing on your breathing is one of the highly effective ways of reducing stress,” says cardiologist James Rippe, M.D., author of 10 books on health and fitness, including “Healthy Heart for Dummies.” “It brings you into the here and now,” distracting you from your worries.

“We’ve become addicted to moving and thinking at hyper-speed,” adds Stephan Rechtschaffen, M.D., wellness expert and author of the bookTimeshifting. “When we’re under stress, our breathing is short, high up in the lungs. More relaxed breathing doesn’t rely on the chest wall, but rather on the abdomen.”

Abdominal breathing, experts say, provides the lungs with more oxygen and is more rhythmic. It’s something that opera singers and other performers have known for years: Abdominal breathing allows them to take control of their breath, to sing or speak with greater power, and to help them focus on the moment.

Breathing is just the beginning. If you can adjust your breath, you can adjust other things in your life, experts say. Slow your breathing down when you walk into your office or home and you’ll notice that you won’t jump at the first problem that hits you. When your breath is quiet, you are quiet.

Practice Your Breathing

Believe it or not, most of us could use a lesson on how to breathe. Practice at home a few times when you’re not under stress. Then, try putting these techniques into practice when a stressful situation occurs.

In a relaxed setting, take three really deep breaths, focusing on your exhalations. “Really let it out,” says Dr. Rechtschaffen. “It may feel unnatural at first, but stick with it.”

Now, begin focusing on where your breath is coming from, experts say. Here’s one practice method:

  • Sit on the edge of a chair, feet flat on the floor.
  • Place one hand on your lower back and the other hand on your abdomen, with three fingers below your navel.
  • As you breathe in, your abdomen should rise, like a balloon inflating.
  • As you breathe out, your abdomen should fall, with the sensation that the balloon is losing its air.

Concentrate on your abdomen, not your chest. Practice from a few minutes to 20 minutes each day. Soon, it will come naturally.

Wellness Library Health Ink and Vitality Communications © 2014

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Stress Buster Milestone 2: Stress Management

Medical research shows that stress management – controlling the reaction to external sources of stress – can make a difference in how you think, feel and relate to others. The top stress relievers include the following:
Exercise – the number one stress reducer. Regular, moderate exercise keeps your heart and lungs fit, lowers your blood pressure, and increases endorphin production – the feel-good chemicals.

Stop smoking, limit or abstain from alcohol, and limit caffeine from all sources. All three drugs – nicotine, alcohol and caffeine – increase physical stress.

Connect with other people. Develop a circle of friends and have at least one trusted friend or family member to whom you can reveal your deepest, darkest thoughts.

Eat a nutritious, balanced diet and maintain a healthy body weight.

Keep a positive outlook about your life and your future. If you tend toward the negative, take charge of your thoughts.

Commit to quiet time, meditation, or prayer every day to help put life in perspective. Spend some time every day in something you enjoy, something fun. The combination – quiet time and fun – will help to balance your life.

Relax! Find ways to practice relaxation, such as deep breathing or muscle tension and release.

Talk about your feelings. Expressing emotions of fear, worry, and anger will reduce the negative impact of those feelings on your body and your mind.

Dream, set goals, and plan. Hold onto ambition, direction and structure and you have a better chance at living a life you want.

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Health Tip #3: A bowl a day could keep high blood pressure away

Congratulations! You have reached the third milestone on the Ascend Mount Kilimanjaro Challenge.

Go back to your home page or continue reading your Heart Health Tip.

The amount of cereal, specifically whole grain cereal, can significantly reduce the risk of high blood pressure, according to a recent Physicians Health Study.

Whole grain cereal can significantly reduce the risk of high blood pressure.

The study analyzed data from more than 13,000 male physicians over a 16 year period. None of the men had high blood pressure at the beginning of the study.

The participants were grouped together by how much cereal they ate. The group who did not eat cereal was used as a control.

  • The group who ate one or less servings a week saw an 8 percent lower high blood pressure risk
  • Those who ate two to six servings a week saw a 16 percent lower risk
  • Those who ate seven or more servings a week saw a 25 percent lower risk

Hmmm, may be tomorrow morning you should include a serving of whole grain cereal.

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