Stress Shutdown: The Top 4 Relaxation Techniques And

Exercises For Instant Stress Reduction

Dominic WelliverThe No.1 Stress-Buster Coach Online

Copyright Notice

Copyright © 2012-2015, Dominic Welliver

All rights reserved.

This guide contains content protected under International and Federal Copyright Laws and Treaties. Any unauthorized use of this material s strictly prohibited. Furthermore, no part of this ebook may be reproduced or transmitted in any form whatsoever, without express written permission from the author.

DisclaimerThis guide is for informational purposes only. To the best of my knowledge, the content of this book is true and accurate. That said, it is not meant to be substituted for professional medical advice, diagnosis or treatment. Moreover, the author shall not be held liable to any party for any punitive, incidental, direct, indirect or other consequential damages arising from any use of the information in this report.

It is highly recommended that the reader seek the advice of a physician or any other certified health provider with any questions/concerns he/she may have regarding a medical condition.

Table Of Contents

Introduction

Chapter 1

The Lowdown On Stress – Symptoms, Signs, Causes And Effects

Chapter 2

How To Determine The Relaxation Technique That’s Best For You

Chapter 3

Relaxation Technique #1

A Step-By-Step Process On How To Beat Stress Using Visualization

Chapter 4

Relaxation Technique #2

How To Relax Your Mind And Body Within Minutes With Autogenic Training

Chapter 5

Relaxation Technique #3

Yoga – A Proven Favorite Among Many Modern Stress Relief Methods

Chapter 6

Relaxation Technique #4

Breathe Your Way To Relaxation!

Chapter 7

Diet For Stress Management

Epilogue

Bibliography

Introduction

Dear Friend,

You might be a busy mom with two young kids who is balancing a promising career with various responsibilities at home. You might be the sole caretaker of your sickly dad. You might even be a laidback person who stays up at night worrying over the problems that crop up at work and in your personal life.

Regardless of whoever you may be, the reason you’re reading this book right now is because you are fed up with constantly feeling overwhelmed and stressed out…and are looking for ways on how to effectively combat it so you can finally start enjoying the happy, relaxed and stress-free life you’ve always yearned for.

I understand your frustrations because once upon a time, I too was at my wits end, crumbling under the pressures of work and family life.

You see, 10 years ago, I was a human wreck. My job as a sales person was often times hectic and fast-paced and I was constantly under pressure to meet rising sales targets within very short periods of time. In the sales world, if you fail to meet your targets, you might as well pack your bags and leave because sooner rather than later, you’ll be given your marching orders.

Needless to say, the fear of under-achieving and the nagging worry of getting fired without notice, took its toll on me and my health took a turn for the worse. I was always on the edge and frequently experienced mood swings. As a result, both my professional and personal relationships suffered.

I desperately needed a timeout and I needed it fast. I soon realized that there were only 2 options for me - continue in the same manner and fall victim to the stress monster…or drastically make changes to my lifestyle.

I chose the 2nd path.

From that day onwards, I began investing countless hours researching and compiling all of the relaxation techniques available out there.

Thereafter, I painstakingly tested out each and every one of them and recorded my results, so I was only left with the very best of stress reduction strategies.

Today, I’m delighted to share these exact same strategies with you so you too can benefit from the finest and most effective relaxation methods that are proven to work.

With that said, what makes this book special and sets it apart from the rest of the titles out there?

Well, firstly, you are directly benefiting from my first-hand experience in successfully dealing with stress. As I said before, I’ve been ‘in-the-trenches’ and battled with the stress monster myself, so I can perfectly relate to what you are going through right now.

This has enabled me to share with you only the very best of information available; in other words, you’re going to discover what truly works when it comes to overcoming stress and achieving maximum joy and relaxation.

As you keep turning the pages of this book, you’ll be learning about the symptoms, signs, causes and effects of stress, how to determine the relaxation technique that’s best for you, the type of diet that’s ideal for managing stress and how to create an easy-to-implement stress management plan for long-term success.

In addition to all of this, you will discover four highly effective stress-buster techniques that form the core of this book. Each of these strategies are designed to put the stress out of your life and allow you to be happy, care-free and relaxed – both mentally and psychically.

Moreover, two of the relaxation exercises discussed in these chapters are somewhat unique and unconventional. However, they are every bit as powerful as many traditional anti-stress methods such as yoga, meditation and deep breathing (which by the way, are also covered).

Furthermore, the content of this book has been written in a simple and easy to understand style so you can absorb the information much faster. This in turn, will enable you to easily apply the concepts you discover in your real life and experience results at a much quicker pace.

Also, I realize that ‘stress relief’ is not one of the most ‘riveting’ topics out there. However, I’ve tried my best to make this book an easy and light hearted read, while providing you with a wealth of valuable hints, tips and exercises that help you instantly shut down stress and enter the wonderful world of peace and relaxation – both on a physical and mental level.

Finally, this book has truly been a labor of love and I sincerely hope it fulfills all of your expectations!

To A Stress-Free Life,

Dominic Welliver

Chapter 1The Lowdown On Stress – Symptoms, Signs,

Causes And Effects

Let’s face it – life in the 21st century is full of deadlines, demands, hassles and frustrations. For the vast majority of people, stress is so commonplace, it has actually become a way of life now. Stress is not always bad for you though. In fact, when experienced in small doses, it can help you perform well under pressure and provide you with the impetus you need to give off your best in these types of situations.

However, when you’re constantly functioning in ‘emergency’ mode, your health suffers and so does your personal life. That’s why it’s important you protect yourself by identifying the warning signs and symptoms of stress early on and taking necessary action to reduce and (ultimately prevent) the negative effects it can have on your mind and body.

Stress – In More Detail

What exactly is stress anyway?

Well, it is a normal physical response to any scenario that leaves you feeling upset, agitated or threatened in some way. For example, whenever you sense that danger is around the corner – whether real or imagined – your body’s defense system instantly kicks into high alert. This swift and automatic process is typically referred to as ‘stress response.’

Stress response is your body’s unique way of protecting you from unnecessary harm. When working effectively, it helps you remain alert, energetic and focused on your tasks. In the case of an emergency, stress can even come to your rescue by providing you with an unexpected adrenaline boost to defend yourself (eg: causing you to instinctively slam on the brakes or swerve the steering wheel in order to avoid an accident).

Furthermore, it spurs you on to meet challenges and deadlines. Believe it or not, stress is what drives you to study hard for an upcoming exam when you’d rather be out partying with friends, sharpens your concentration during a tight chess match or boosts your confidence before a presentation to your boss at work.

As mentioned before though, beyond a certain point, stress stops being your secret weapon to awesomeness and starts affecting your productivity, your friendships and relationships, your health and your lifestyle.

How Do You Respond To Stress?

It’s vital that you quickly recognize the symptoms that indicate you’re under massive stress… because the scary thing is it can silently creep up on you and consume you without really giving out flashing red warning signs. In other words, you gradually become used to it…to the point where you don’t even realize that something is wrong.

Note: Due to the importance of this topic, we’ve dedicated a separate chapter (Chapter 2) to discuss it in-depth. Feel free to check it out after you’ve read thru’ this chapter!

Stress Overload – Watch Out For These Signs And Symptoms!

The following two tables list some of the common symptoms of stress. Go ahead and tick the ones you notice in yourself – the more signs you tick, the closer you might be to suffering from stress overload.

Behavioral Symptoms

Consuming too little or too much of food Frequently pacing around Procrastination Sleeping too little or too much Smoking, doing drugs or drinking alcohol

to relax and calm down Shying away from others and turning into

a loner

Emotional Symptoms

Experiencing constant bouts of depression

Agitation Sense of loneliness Mood swings Feeling overwhelmed Rude, snappy and short-tempered

Physical Symptoms

Disinterested in sex Frequent aches and pains Frequent colds Feelings of nausea Rapid heartbeat Constipation or diarrhea

Cognitive Symptoms

Short-term memory problems Constant state of worry Inability to concentrate for long Being very pessimistic Poor judgment Racing mind

Keep in mind though that many of the signs and symptoms described above may have nothing to do with stress and can instead crop up as a result of other medical problems and complications. Either way, it’s probably a good idea to visit your family doctor for full confirmation of whether your symptoms are related to stress or if it’s something else that’s causing all the problems.

The Causes Of Stress

There are plenty of things that cause stress. For example, you may experience a feeling of stress when running a race, getting ready for a job interview or taking a major examination.

However, it’s perfectly normal to feel stressed out in these kinds of situations. In fact, this is known as short-term stress. Long-term stress (also called ‘chronic’ stress) on the other hand, is usually caused by immensely stressful situations or events that last over a period of time, like constant family conflicts and arguments or problems that keep arising at your workplace.

If left untreated, long-term stress can lead to potentially life-threatening health problems.

Social issues that can cause stress include:

Your current social situation – feeling lonely, stuck in an unstable financial situation or facing discrimination based on your age, gender or race can lead you to feeling stressed out.

Unemployment – Losing your job and being unable to land a new one can also add stress to your life.

Your surroundings – Living in an area/neighborhood where there is noise, pollution or a high rate of crime can cause long-term stress.

Your job – being unhappy with your current job, finding it too exhausting or facing problems at your workplace may also lead to chronic stress.

Personal problems that can cause stress include:

Your health – if you have diabetes, arthritis or heart disease, it can add to your stress level.

Stressful situation in your family – for eg: caring for an elderly/sickly family member or having a new born baby.

Internal conflicts with your values and beliefs – for instance, you value family life, but due to your long working hours at your job, you may not be able to spend as much time with your loved ones as you’d like to.

Emotional problems – feelings of grief, low self-esteem, depression and guilt can all contribute to your stress level.

Significant changes in your life – these would include getting fired from your job, moving to a new town or dealing with the death of a family member.

Your relationships – eg: experiencing problems with your relationships/friendships or feeling a lack of support in your life.

The Effects Of Long-Term Stress

The human body does not distinguish between psychological and physical threats. Your body reacts just as strongly when you’re facing a life-threatening situation as it does when you’re feeling stressed out after an argument with your spouse, stuck in a traffic jam or worrying over paying the mountain of bills that have piled up on your desk.

If you have plenty of worries and are shouldering many responsibilities, your stress response is probably in the ‘on’ position most of the time. And exposure to this kind of stress over a long period of time can affect your precious health. It can cause the aging process to speed up, raise your blood pressure, increase the risk of heart disease and suppress your immunity levels.

Chronic stress might even have a negative impact on your mental health, leaving you feeling more depressed, anxious and agitated.

This brings us to that all-important question…

How Do You Deal With Stress?

Well, in the upcoming chapters, I’m going to guide you through 6 innovative, simple and extremely effective stress relief techniques that are guaranteed to relax you and give you the peace of mind you yearn for.

Take note of my useful hints and tips and follow along as I take you by the hand and show you how to live a healthy, happy and stress-free life!

So without further ado, let’s get started…

Chapter 2

How To Determine The Relaxation Technique

That’s Best For You

First off, there really isn’t a single relaxation technique that suits everyone. Depending on their preferences and comfort levels, different people prefer different stress relief methods. Now when determining the right relaxation technique for you, it’s important that you take into account the state of your health and fitness, as well as the way you tend to react to stress.

You’ll find that the ideal relaxation strategy is the one that resonates with you and is easy to incorporate into your daily schedule. In other words, the stress relief technique you ultimately pick should be one that helps put the brakes on your fears and worries and produces the result you’re hoping to obtain – total relaxation of your mind and body.

HINT: You’ll discover that combining several anti-stress methods will often times, provide you the best possible results by keeping you fresh and motivated.

Selecting the right relaxation technique that works for you may also be influenced by how you react to stress. Check out the chart below for a more detailed explanation:

Typical Response To Stress Symptoms Displayed Relaxation Strategy

Under excited You are moody, distant and depressed. You also tend to become dazed and spaced out when under severe stress.

You’ll probably respond best to relaxation methods that are energizing and that stimulate your nervous system. Rhythmic exercises are a great example.

Overexcited You tend to become snappy, agitated and temperamental when under stress.

You may respond well to anti-stress techniques that are soothing and that calm you down. Visualization, mediation and deep breathing will all do wonders to help get you in a peaceful, relaxed state.

Frozen (this is the term usually reserved to describe folks that get both overexcited and under excited at the same time)

You tend to freeze – slowing down in some ways while speeding up in others.

You want to choose relaxation strategies that provide you with both safety as well as stimulation. Yoga will most likely prove to be beneficial for you.

Here’s another way to pick the stress busting technique that suits you the most…

Ask yourself…are you someone that prefers social interaction or some alone time?

For instance, if you love interacting with others on a daily basis, practicing relaxation techniques in a class setting will lend you the support, motivation and stimulation you’re seeking.

On the other hand, if you happen to be a person that craves silence and solitude, solo relaxation methods such as deep breathing and mediation will enable you to slip into a peaceful state of mind and energize your soul and body.

Whatever relaxation strategy you ultimately pick, you’ll want to give it a try for an extended period, for sometimes, results won’t be immediate and it can take a while for you to gain the full benefit of a certain technique.

Furthermore, it’s important that you implement it on a consistent basis for best results.

Once you’ve gotten comfortable with the method and are certain it works great for you, make sure you stick with it for long-term success!

Chapter 3

Relaxation Technique #1

A Step-By-Step Process On How To Beat Stress

Using Visualization

The relaxation technique you’re about to discover is simple, fascinating and effective. More importantly, implementing it on a regular basis (all it takes is just 15-20 mins.) WILL help you overcome the negative side effects of stress and enable you to start enjoying life once again.

As the headline of this chapter states, we’re going to talk about the concept of visualization.

Also known as ‘imagery,’ this unique strategy is one of the best methods you can use to shut down the stress in your day to day life.

In fact, it has long been considered an important healing tool in many world cultures. For example, Navajo Indians are faithful practitioners of a complex form of imagery that encourages a person to visualize himself as strong, healthy and in fine spirits.

Furthermore, ancient Greeks and Egyptians (including eminent figures such as Aristotle and Hippocrates) believed that constantly thinking about a certain ailment actually causes its symptoms to surface. By the same token, visualizing a positive image of being cured of a condition can actually lead a person to experiencing pleasant sensations of relief.

However, although many famous personalities have vouched for its brilliance, just how effective is visualization anyway?

Well, before we go through the steps of this powerful relaxation technique, let’s check out the science behind it as well as some proof that it really works…

The Science Behind Visualization

Although visualization was long regarded as ‘some fancy psychological nonsense,’ studies have now proven otherwise; in other words, a strong scientific foundation does exist for how and why this technique works.

According to research, the same brain regions are stimulated when we think of an action and when we actually perform the action we pictured.

Here’s a quick example:

When you picture kicking a soccer ball with your right foot, it stimulates the same region of the brain that’s activated when you implement the action you just thought of.

Another perfect example of how visualization has an impact on brain activation is when a stroke occurs. When someone suffers from a stroke because of a clot of blood that has formed in a brain artery, the blood supply ends us being cut off from that tissue and it dies. This scenario then spreads to the surrounding zone that blood cannot reach any more.

However, if a stroke patient strongly visualizes shifting or moving the affected limb (even after it has been paralyzed), blood supply to this area is rapidly increased and the surrounding brain tissue is prevented from dying out.

Such is the power and efficacy of this technique!

In fact, here’s another bit of information that you may find interesting…

Top athletes have recognized the benefits of visualization for a long time and are known to use imagery to dramatically improve their race times and gain an edge over their competitors. According to various studies conducted by researchers, athletes are instructed by their coaches to visualize running the race and winning it, in as much detail as possible, so they may be able to easily execute it in real-time once their visualization session is over.

Moreover, another study indicated that several imagery strategies that were included in a hypnosis program enabled high-flying Stanford male gymnasts to effortlessly implement for the first time ever, a number of complicated moves they’d been struggling with for well over 12 months!

Further research showed that youth footballers in Europe displayed an increase in confidence whenever they happened to sit down and visualize their moves, before executing them on the park.

All of this goes to prove that there is a scientific basis behind this practice and that it is indeed useful for curing/solving a wide variety of problems conditions. In fact, let’s delve into this further and check out…

2 Real-Life Case Studies Of People That Have Successfully Employed Visualization To Heal Their Ailments And Regain Their Good Health

A team of experts attached to Pennsylvania State University and Case Western Reserve University School of Medicine in Ohio, found that 7 average folks who constantly suffered from painful canker sores in their mouths, managed to dramatically cut down the frequency of their outbreaks once they

began visualizing their sores being bathed in layers of white blood cells and healing in double quick time.

In another study, a group of researchers at Ohio State University discovered that cancer patients that practiced the concept of ‘positive imagery’ while receiving chemotherapy, felt much happier and far more relaxed than those that didn’t utilize this strategy.

Furthermore, according to a team of Danish medical experts, visualization can also play a major role in boosting your immune system. They noticed a sharp increase in natural killer cell activity among 10 college students who envisioned that their immunity was at a peak level.

(Note: In case you didn’t know, natural killer cells form a vital part of your immune system as they can swiftly recognize and destroy bacteria-infected cells, tumor cells and other nasty invaders).

With that said, here are 2 real-life case studies that provide emphatic evidence of the massive benefits of visualization:

Case Study 135 year old Heidi was scheduled to undergo a rigorous session of chemotherapy for breast cancer. It was supposed to take place on a Friday and on Saturday, Heidi and her husband were planning on flying out to Hawaii for a well-deserved vacation.

As was customary, she was summoned for a blood check on the Monday before, to make sure her white cell count had recovered from the previous treatment, to enable her to progress through to the next round.

However, to Heidi’s utter dismay, her doctor informed her that her white cell count was half the required level it should have been, and that due to this reason, she and her husband would have to cancel their holiday plans.

This courageous lady did not give up though. She had been looking forward to vacationing in Hawaii and was determined to make the trip on the scheduled date.

So for 4 consecutive days, Heidi practiced visualization several times a day and envisioned a rise in the volume of her white cells. She constantly conjured up images of the bone marrow releasing strong spurts of white cells into her blood stream and rapidly spreading throughout her entire body.

Heidi also imagined directing her breath into the bone marrow, thereby nourishing and strengthening the white cell producing stem cells, so they could flourish and release an even larger number of white cells.

On that Friday, just before her chemotherapy session took place, she decided to go in for another blood test to determine her white cell count. To her astonishment and total delight, it had more than doubled…which meant that Heidi and her husband could travel to Hawaii as originally planned!

Case Study 2Carol Anne was informed by her doctor that she had a cancerous tumor that needed to be removed immediately. So with this in mind, she was scheduled to undergo a complicated abdominal surgery shortly.

Carol was told that patients undergoing this type of surgery usually lost between 10-11 units of blood. Instead of panicking, she made it a point to practice ‘positive imagery’ several days prior to her surgery…where she pictured herself going through the treatment without losing blood and making a swift recovery afterward.

The day after the surgery, her surgeon came over to offer his congratulations – she had needed just a single unit of blood!

When Carol excitedly explained the reason behind this, her surgeon was simply floored. Then, shaking his head in amazement, he congratulated her again and walked out the room to share the news of her miraculous recovery with his colleagues.

Ok, now that you know the effectiveness of visualization, you’re probably interested in discovering exactly how to implement it so you can finally get rid of the stress in your life and be happy and relaxed once again!

Let’s dive right in then, shall we?

The Basics Of Visualization

Mastering the art of imagery is rather similar to learning how to drive a car. If you can set aside just 15-20 minutes per day to practice visualization, you’ll soon be able to successfully banish stress and start feeling much more relaxed.

Having said that, the effectiveness of this technique depends on 3 factors:-

The strength and vividness of your positive visualization Your own determination and enthusiasm The severity of your stress levels

To give you an example…

A person with a minor ankle injury may obtain relief after a single, albeit intense 20 minute visualization session. On the other hand, someone with severe burns may take around 3-4 weeks before noticing a significant reduction in pain.

The vast majority of medical experts recommend implementing this relaxation strategy for at least 20 minutes a day initially, in order to get accustomed to the practice. Once you’ve got the hang of it, you may cut it down to just 10 minutes daily.

Obviously, for best results, the imagery you visualize has to be descriptive and actually mean something to you. For instance, whenever you’re feeling stressed out, imagine yourself soaring towards the gentle blue sky leaving all your troubles and worries behind…and settling amongst an ocean of fluffy white clouds…with peaceful silence as your only companion.

Experts also suggest personifying your ailment and ‘reasoning’ with it. By doing this, you will also gain an insight into your condition. For example, if you’re constantly plagued by headaches as a result of being under constant stress, you could envision your headaches as a mischievous little goblin tightening a rope across your temples and forehead.

Ask the goblin why he’s there and what you can do to make him go away. He might ‘reply’ saying that you’re working too hard and getting very little rest and sleep.

So it’s probably a good idea to heed his advice and put it into practice. Don’t be surprised if your pounding headaches soon disappear!

Basic Visualization Techniques

Here are 4 basic positive imagery techniques that are often associated with visualization. Feel free to use the one you’re most comfortable with during your first session:-

Method 1

Guided Affective Imagery

This particular method was developed by German psychiatrist Hanscarl Leuner and typically involves visualizing a series of scenes such as the setting of the evening sun, the rolling waves, the sandy beach and the swaying palm trees.

Thereafter, the person’s visualizations are thoroughly examined for sources of conflict, interpersonal problems and any irrational beliefs.

Note: You may read more about Guided Imagery at the following link: http://www.eupsychia.com/perspectives/imagery.html

Method 2

Covert Sensitization

This is based on the ‘reinforcement pattern.’ Doctors state that a positive imagery process can be completely altered by utilizing the very same principles that are applied to modify visible behavior.

To illustrate…

When a person’s using covert sensitization as a visualization strategy, they have to initially picture themselves engaging in the behavior they wish to change. (Eg: If you want to get rid of the stress monster, you’ll first want to imagine yourself being under immense stress).

This is immediately followed by the envisioning of an unpleasant incident. (Eg: Let’s say you dislike snakes. So you conjure up images of the day you narrowly escaped from a vicious cobra).

The idea here is that when the problem (in this case, stress) is paired off with a highly undesirable event (escaping from a snake), the chances of the problem (stress) surfacing again in the near future are extremely slim.

In other words, you’ll find yourself being stress-free for a while, which is great news indeed!

Method 3

Autogenic Training

This technique calls for cultivating an attitude of acceptance toward your mental experiences. You’re encouraged to verbalize all of your thoughts, emotions and sensations that you experience.

Often times, this method has a strong and positive effect on the person and he/she will display improved facial and emotional involvement by the end of the session.

Note: Please refer to the next chapter (Chapter 4) for a more in-depth insight into this powerful relaxation tool.

Method 4

Covert Behavior Rehearsal

Mostly used by athletes and other sporting personalities, this strategy consists of a person visualizing his/her desired coping behavior in a systematic, step-by-step manner.

And now, we’ve arrived at the final (and all-important) segment of this chapter…

How YOU Too Can Reap The Benefits Of Positive Imagery In 3 Easy Steps

According to research, visualization works best when practiced together with a specific relaxation technique. The reasoning behind this is that because your body is in a comfortable and relaxed state, there isn’t a need for you to be in conscious control of your mind…meaning you can give it the freedom to run riot!

So without further ado, here’s the giant first step of your initial visualization session…

Step 1

First off, enter a quiet room, shut the door, take off your shoes, loosen your clothing, dim the lights and seat yourself on a comfy chair. If you wish, you could also strike a typical Yoga posture for this purpose, but this is not necessary.

Next, close your eyes and breathe deeply – in and out, in and out. Visualize yourself descending a beautiful spiral staircase. With each step, imagine that you’re feeling more and more relaxed.

Step 2

Once you’re at complete ease, visualize one of your favorite memories. Perhaps it’s a camping trip you took with your family last summer…or maybe it’s a wonderful picnic you had with your sweetheart down by the lake…whatever it is, just picture a scene you really enjoyed in the past.

Now all you’ve got to do is re-visit this particular moment every time you practice your visualization. The goal here is to create a safe, special place in your mind where you can feel totally relaxed – this in turn, will help make you more receptive to other imagery.

Ok, once you’ve envisioned your favorite scene, slowly direct your mind toward the condition you want to get rid of – in this instance, it would be stress. You may either opt for one of the 4 visualization methods suggested above, or you could let your mind create one of its own – it’s your call!

Let the image become more sharp and vivid and gradually come into focus. Sometimes, it might fade in and out on your first few attempts – don’t give up though, eventually you should be able to properly ‘frame’ it in your mind for a short period of time.

On the other hand, if for some reason, no images come to mind, try focusing your thoughts on a different sensation and emotion.

For instance, conjure up visions of breathing in the sweet smell of roses in that heavenly rose garden you visited a month ago, or think back to the time you sang a lovely song in front of an audience and received a thunderous applause in appreciation of your vocal talent…

Now each time you visualize this, imagine that you’re successfully beating stress and becoming more relaxed and at peace with yourself…

Step 3

At the end of the session, take a few deep breaths and picture yourself ascending that beautiful spiral staircase you imagined in Step 1…and gradually becoming aware of the room you are in.

Then slowly open your eyes, smile, stand up and perform some stretches.

That’s it – you’ve now completed your first visualization session. Congratulations!

Please do not underestimate the power of this technique. It is one of the most powerful self-improvement tools recommended by experts to those that seek to improve themselves and the quality of the life they lead.

If you make it a point to practice visualization every single day for just 15-20 minutes, not only will you soon find yourself growing in confidence, happiness and enthusiasm…you’ll also be free of all those stressful thoughts and feelings that used to plague your mind in the past.

Simply put, if you’re looking to vanquish the stress in your life as quickly as possible, you need to give visualization a try – if implemented on a regular basis, it’s virtually guaranteed to bring you nothing but positive results!

Chapter 4Relaxation Technique #2

How To Relax Your Mind And Body Within Minutes With Autogenic Training

Autogenic Training is one of the best stress-busting methods you’ve probably never heard of. It is also one of the most effective strategies you can use to relax your mind and body and gain welcome relief from the symptoms of stress.

In this chapter, we are going to discuss autogenic training in detail and highlight the fantastic benefits it offers stressed-out folks that are desperately seeking ways to cut out the stress in their daily lives and get some much needed rest and relaxation.

What Is Autogenic Training?

Well, to put it in a nutshell, autogenic training (popularly known as AT) is a special technique that trains your body to instinctively respond to positive verbal commands. These statements ‘coax’ your body into a relaxed and peaceful state…which in turn reduces your heartbeat, body temperature and blood pressure.

Simply put, the main goal of AT is to enable a person under stress to achieve deep relaxation and a sense of calm. Once you’ve mastered this technique, you can utilize it whenever you need quick relief from stress, or you may practice it on a more regular basis in order to reap the benefits of deep relaxation and prevent yourself from falling victim to the negative effects of long-term stress.

Autogenic Training typically comprises 6 standard exercises that are designed to make your body feel warm and relaxed. Experts suggest getting into a simple posture (reclining on a chair or sitting on a comfortable sofa) for each exercise session.

Thereafter, you’ve got to clear your mind of any thoughts. Next, you need to use a combination of positive imagery and verbal commands to gradually unwind and slip into a state of blissful relaxation.

You can learn all six exercises either by reading about them or watching a live demonstration…after which you may practice them for 10 minutes, several times per day. However, it generally takes around 4 to 6 months to fully master these exercises.

That said, you don’t have to wait this long to benefit from autogenic training; in fact, you can look forward to experiencing great results as soon as you’ve successfully completed your very first session!

It’s important to implement this technique consistently though. Without constant practice, AT may not have a positive impact on your stress levels. That’s why it’s crucial you remain motivated and committed in order to gain any benefit from autogenic training. If you stick with it, this technique will work wonders for you and prove to be a very powerful tool towards combating both short-term as well as long-term stress.

What Is Autogenic Training Used For?

Many people practice autogenic training to de-stress, relax and unwind. It can also be useful for relieving irritability, anxiety and fatigue. Additionally, some folks use AT to reduce insomnia, manage pain and increase their stress resistance level.

How Autogenic Training Can Benefit You

Successfully eliminates stress and helps you switch into ‘relaxation’ mode

Dramatically enhances the quality of your sleep

Provides balance and stability in terms of emotion and health

Drastically reduces fear and anxiety

Increases your focus and concentration

Promotes significant personal growth

Boosts your confidence and self-esteem

Is Autogenic Training Safe For You?

Absolutely.

However, it’s always a good idea to visit your doctor for a physical examination and discuss the physiological effects (if any) AT may have on you, before signing up for an autogenic training program.

For example, if you happen to be suffering from diabetes, it’s recommended that you practice AT only under the supervision of a medical expert. Moreover, some folks complain of experiencing a sharp decrease or increase in their blood pressure when performing autogenic training exercises.

Please note: AT is also not recommended for people with extreme mental/emotional disorders and for kids under the age of 5 years.

Apart from this though, for the vast majority of people, autogenic training is totally safe and is a great stress reduction technique that brings you instant relaxation and peace of mind.

With that said, there are 2 ways you can go about implementing this method:

1. You can either sign up for an Autogenic Training program in your area (eg: do a quick search on Google)

OR

2. You could try exploring it on your own (eg: purchase some books related to this topic on Amazon.com)

What’s A Standard Autogenic Training Session Like?

Keep in mind that during an AT session, the primary goal is to gain passive relaxation by repeating a set of positive commands about your mind and body.

A standard session would typically begin this way. Why not repeat the following phrases and see how it feels?

First, get into a comfortable position, then close your eyes and chant the following:

My right arm is feeling heavy (repeat).

My left arm is feeling heavy (repeat).

Both of my arms are feeling heavy.

I’m now at peace (repeat).

My arms are warm and heavy.

I’m at peace (repeat).

Repeat this process multiple times until you start feeling relaxed and at total ease.

Note: If you happen to be more of a ‘visual learner,’ here is a fantastic YouTube video worth checking out that goes into this process in more detail:

It is titled ‘Autogenic Training With All The Basic Formulas’ and you may view it here http://www.youtube.com/watch?v=mbJ-ZBrZGgk.

Running into 11:54 minutes, this clip walks you through a complete AT session. Peaceful background music complements the training and makes it easy for you to quickly slip into ‘relaxation’ mode. It is highly recommended that you watch this video first thing in the morning – once you reach the end of the clip, you’ll be feeling calm and rejuvenated…and ready to face the day!

In conclusion…autogenic training is a super powerful method you can easily use to achieve deep relaxation and it works wonders if done correctly. So go ahead and give it a try today!

Chapter 5Relaxation Technique #3

Yoga – A PROVEN Favorite Among Many Modern

Stress Relief Methods

Yoga has long been considered one of the best and most effective antidotes to stress. This ancient practice combines several proven stress-buster methods such as meditation, deep breathing and regular exercise to relax the body and clear the cobwebs from the mind. Today, the popularity of yoga is on the rise and more and more people are discovering the wonderful benefits it brings to their busy, stressful and often hectic lives.

As you keep reading this chapter, you’ll be introduced to an overview of yoga, the effects it has on your body, the positive health and physical benefits it offers and how it compares to other stress reduction techniques.

We will also be taking a look at 10 yoga movements designed to provide you with maximum relief from stress. These exercises are short and easy to perform and have been specifically picked due to the immense relief they bring to a stressed out individual.

With that said, let’s begin our journey of exploration into the fascinating world of yoga…

Yoga – An Overview

Dating back five centuries ago, yoga is considered by many to be the oldest defined art of developing oneself. In other words, it is a comprehensive stress relief technique that unites and harmonizes the mind, spirit and body.

Traditionally an Eastern practice, it is now widely practiced in the West as well. The basic definition of ‘yoga’ means ‘union’ in Sanskrit, the language that was used in ancient India, the country in which yoga has its roots.

However, a more accurate term to describe it would be the Sanskrit word ‘asana’ which refers to the implementation of physical poses. In the West, the phrases asana and yoga are frequently used interchangeably.

Yoga Postures

Many folks mistakenly assume that yoga consists of deep breathing and a series of complicated stretching movements. While these are key components of this practice, yoga is mostly about creating and maintaining a natural balance in the body by focusing on developing strength and flexibility.

This is mainly achieved through a sequence of poses, each of which has a positive impact on the mental and physical aspect of an individual. These postures can either be done slowly in order to enhance stamina and create a perfect alignment or performed more quickly, thereby generating heat in the body through swift movement. Also, one style is not superior to the other; they are simply used to achieve different purposes depending on the personal preferences of the person involved.

The Effects Of Yoga On Your Body

Whether you are planning on doing yoga for stress relief or for physical well-being, the benefits of practicing it on a regular basis are plentiful.

Here’s a quick glance at just some of the advantages of implementing yoga:

Quick relief from stress Better quality sleep Lower blood pressure Lower heart rate Reduced cortisol levels Reduced anxiety and tension in the muscles Enhanced stamina and improved strength and flexibility Dramatic spiritual growth Significant improvement in many medical conditions such as asthma and various other

allergies

The Mental And Physical Benefits Of Yoga

As stated before in this chapter, the mental and physical benefits of yoga are tremendous. Let us first take a look at the mental impact yoga has on a person:

Stress reduction

Physical activity is highly encouraged for eliminating the stress from your life and this is particularly true when it comes to practicing yoga. Due to the immense concentration required, you can almost feel the troubles in your life gradually slipping away when engaged in a specific yoga posture. And not only does this help you put things into perspective, the end result also provides you with a welcome break from the daily stressors in your life.

Moreover, yoga places an emphasis on living ‘in the moment,’ a concept that really helps relieve stress, as you realize the importance of not dwelling too much on events that may happen in the future or that have already taken place in the past.

All in all, you are bound to feel less stressed and much more relaxed after an intense yoga session.

Awareness of your body

Practicing yoga consistently also helps you gain a better understanding of how your body works. Many yoga poses often require subtle movements that aid in enhancing your alignment…thereby increasing your comfort in your own body. This in turn leads to a greater level of self-confidence, not to mention improved overall body posture.

Mental calmness

Again, due to the intense levels of concentration required when engaged in yoga, your mind and body automatically slip into a calm and relaxed state. When practicing yoga, you are also introduced to effective meditation and deep breathing techniques that provide beneficial results by the end of a session.

Let us now take a look at the physical benefits of yoga:

Toning of the muscles

Expect to see an increased muscle tone after a period of time, as yoga helps you achieve long, lean and shapely muscles.

Improved breathing

Let’s face it – the vast majority of people don’t really give a second thought to how they breathe and tend to breathe shallowly into their lungs. Special yoga breathing exercises (known as Pranayama) correct this problem by focusing on each breath we take and teaching us how to better use our lungs to inhale and exhale.

Additionally, it’s been discovered that certain types of breathing styles can help calm the central nervous system and clear blocked nasal passages.

Greater flexibility

Due to various stretching poses, your limbs and body become a lot more flexible, lending a greater ease of motion to your joints and muscles. And if you keep doing yoga more frequently, you’ll also gain added flexibility in your back, hips, hamstrings and shoulders.

Prevention of back pain

Many folks that suffer from chronic back pain often spend time driving long distances in a car or seated at a desk hunched over a computer. This usually results in spinal compression, something that can be rectified by engaging in yoga postures.

In addition to back ache, yoga helps relieve several other short-term and long-term pains.

Enhanced strength

Have you tried supporting the weight of your entire body in a single pose? Well, with yoga, most postures require you to do so in new and unique ways including supporting yourself with your arms or maintaining your balance on one leg. Some exercises also require the individual to slowly move in and out of each pose, resulting in increased levels of strength and stamina.

The Minor Drawbacks Of Yoga

Although there aren’t any major drawbacks, yoga can prove to be a tad difficult for physically disabled folks. Plus, you’ll need to set aside quite a bit of time in order to gain maximum benefit from practicing yoga poses. Finally, many yoga classes can be pretty costly and even though it is possible to master the techniques from a book or dvd, it would probably be a lot more challenging without the guidance and supervision of a qualified instructor.

How Does Yoga Compare To Other Well-Known Relaxation Strategies?

If we were to rank stress relief techniques according to their levels of effectiveness, yoga is likely to rank right up there. This is mainly because it combines plenty of anti-stress methods such as guided imagery, meditation, deep breathing and stretching – thus, when you practice yoga, you obtain the combined benefits of all of these strategies.

10 Quick, Simple And Easy Yoga Exercises Designed To Provide Immediate Relief From Stress

Practice these yoga poses to reduce lower back pain, gain relief from stress and revitalize your mind and body.

Exercise 1

Raise Those Arms!

Step 1

Place a chair directly in front of a wall and make sure it’s within touching distance of the structure. Then, seat yourself comfortably on the chair…keeping in mind your face should be facing the wall in front of you. Next, you want to position your hands as high on the wall as you possibly can and gradually stretch your fingers even higher up the wall. Note: It’s important to do this while stretching from your lower back.

Step 2

Thereafter, separate and lift your shoulder blades. Don’t be stiff or tense – simply relax and lift your shoulders. Keep your throat and neck in a steady position.

Step 3

Once your fingers are as far as they can be, remain in that position for a minute or two so your body can adjust to the stretching you’re doing…then slowly walk your fingers higher up the wall.

Step 4

After you’ve successfully completed this exercise the first time, rest a while before starting the process all over again.

Exercise 2

It’s Time To Face Downwards

Step 1

First off, place the back of a chair against the wall or any other sturdy structure.

Step 2

Next, you want to kneel down at least 2 to 2 ½ feet in front of the chair and place your hands on the edge of it.

Step 3

Thereafter, gradually rise using the tips of your toes, straighten your legs, lift your back and then carefully position your body in a downward angle. It’s crucial that you focus on lengthening your back and straightening both your arms and your legs as much as possible.

At this point, if you wish, you may move your right calf toward the back of your right thigh. Don’t forget to repeat the movement using the left side of your leg. Also, having a family member or workout buddy stretch the top of your thighs back will help as it would take the weight off your arms and enable you to obtain maximum benefit from this particular posture.

Step 4

Hold this pose for approximately 30 to 60 seconds.

Step 7

Repeat exercise at least five times. Note: If you happen to find this pose too easy, you may forego the chair and instead, place your hands either on some thick novels or directly on the floor.

Exercise 3

Stretch That Lower Back!

Step 1

Seat yourself on the floor and neatly cross your legs. Keep in mind that you should be facing a wall (i.e. seated directly in front of a wall) when doing this and make sure you position yourself a couple inches away from the structure.

Thereafter, follow the exact same steps outlined in Exercise #1.

Exercise 4

Lie On Your Back And Relax

Step 1

Take a thick towel or blanket and roll it up. Next, place the roll on the floor and lie down on it, making sure it is positioned comfortably under your upper middle back. If you wish, you could also place a soft pillow to support your head.

Step 2

Take a deep breath, close your eyes and relax. Stay in this position for as long as you like, but not more than 30 minutes.

Exercise 5

Clasp Your Knees To Your Chest

Step 1

Lie comfortably on your back and then gradually pull in your knees to your chest and clasp them. If you wish, you may gently rock from side to side while in this position.

Step 2

Next, breathe deeply into your lower back. Each time you exhale, make sure you relax your entire back a little more.

Step 3

If this posture causes some pain in your knees, you could roll up two thick towels or blankets and position one behind each knee to make things easier.

Exercise 6

Do It Corpse Style!

Step 1

For starters, you want to lie comfortably on the floor with your calves placed on the seat of a chair. If you wish, you may position a thick blanket or towel under your head.

Step 2

Thereafter, close your eyes and take deep and even breaths. Each time you exhale, relax your body a little more. Remain in this pose for as long as you like.

Exercise 7

Leg It!

Step 1

Lay down on the floor with your back a few inches away from the wall.

Step 2

Slowly extend both your legs up the wall.

Step 3

Next, flex your toes toward you and focus on extending your hamstrings in order to get your knees straight. Hold this pose for around two minutes.

Exercise 8

Lower Back Stretch – Version 2

Step 1

Seat yourself on a chair and place your legs wide apart, so they are wider than your hip distance.

Step 2

Next, bend forward from the hip and let your body relax. Keep your head down and relax your neck. If you’re not entirely comfortable in this position, place a rolled up blanket at the hip crease and then lean over.

Step 3

Maintain this posture for as long as possible.

Step 4

Each time you exhale, allow your mind to calm down and relax your body a little more. Gently sit up every time you inhale, pause for a few seconds and then implement the above process all over again.

Exercise 9

Leg It – Version 2

Step 1

Begin in the pose mentioned in Exercise #7 then gradually widen your legs into a perfect V shape. Be careful not to overstretch the muscles of your inner thigh! To help support your legs, position rolled-up towels beneath your upper thighs – this way, you’ll be able to maintain the pose for a longer period of time.

Step 2

Next, you want to keep flexing your feet toward you, while trying to keep your knees straightened. If necessary, use both your hands to make sure your thighs remain pressed up against the wall.

Exercise 10

Push Back That Wall!

Step 1

Face a wall and place your hands on it at waist height, at a distance spanning from one shoulder to the other.

Step 2

Thereafter, slowly walk back until your body is perpendicular to the wall and your legs are under your hips.

Step 3

Next, press your hands firmly into the wall as though you’re trying to push it backwards.

Step 4

While doing this, make sure you extend your spine to its maximum length (without overstretching) and focus on straightening your elbows and knees.

Step 5

Remain in this pose for at least 40 seconds, before releasing your hands and stepping towards the wall.

That’s it. Give yourself a pat on the back for completing a successful yoga workout!

Here’s What You Want To Do Next

To create your very own, customized yoga session, pick at least 4 postures from the set of exercises given above and practice them repeatedly for around 20 minutes every single day.

TIP: If you dislike doing yoga alone, you can always sign up with a local yoga class close to your home. Not only will it be a lot more fun, you’ll also make a ton of new friends in the process, all of which will contribute to making you feel happy and relaxed!

Once you’ve mastered these movements, you may incorporate the rest of the exercises into your daily routine.

The key here is to start with brief sessions (20 mins) before gradually increasing the time period to around an hour per day.

You see, although you can gain quick relief from stress during your very first yoga session, you’ll really start experiencing the immensely positive impact yoga has on the mind and body, only when you begin practicing it for a longer period of time. So make sure you stick with it!

In conclusion, if you’re currently leading a busy and fast-paced lifestyle, yoga is a brilliant relaxation technique you can make use of to lead a calm, joyous and stress-free life.

Chapter 6Relaxation Technique #4

Breathe Your Way To Relaxation!

Have you ever been in a situation where you were feeling so tense and stressed out, you felt like you could use some help to gain instant relief and save your sanity?

If so, you’ll be delighted to discover a terrific relaxation method that dramatically reduces stress levels and improves your overall mood – almost immediately.

This strategy is known as ‘deep breathing.’

Out of all the well-known stress relief techniques out there, this is probably the most under-utilized one. And because it is built in to your body, it’s totally free too!

Deep Breathing – In More Detail

What exactly does deep breathing refer to anyway?

Simply put, it is an art of breathing that involves subtle manipulation of the breath in order to bring about positive feelings on a mental, physical and emotional level. In other words, deep breathing can create a positive impact on your mind and body.

When you breathe deeply, a message is instantly relayed to your brain to calm down and relax. The brain then sends this message to your nerves. So if you happen to be under severe stress, deep breathing can cause a racing heart rate to slow down, lower your blood pressure and ease your nerves. This in turn puts you in a calm and relaxed state.

That said, when should we do deep breathing exercises and how often can they be done? Let us find out…

To begin with, they are quick and easy to do and special tools or equipment are not required to implement them. Also, there really aren’t any absolute rules that state when to perform these exercises; it all depends on what you aim to achieve as a result of doing them.

For example, you may breathe deeply anytime you wish to:

Reduce stress and gain some welcome relief Rejuvenate yourself

Wind down and relax at the end of the day Achieve feelings of contentment and a state of calmness

Furthermore, you could do it first thing in the morning when you wake up. (In fact, it’s highly recommended that you do so, as it’ll leave you feeling refreshed and ready to face the day!) You can head over to your balcony or porch and take a few deep breaths, keeping in mind to breathe in through your nose and out through your mouth.

You can also use some calming breaths to help cut down on stress at your workplace. Simply sit back and start breathing slowly and deeply – in and out, in and out. Keep repeating the process until you feel the tension easing off and a sense of relaxation setting in.

By the way, this little exercise also serves as a workout for your lungs and abdominal muscles, so the benefits are doubled.

Now let’s discuss the advantages of doing these exercises on a regular basis…

The Benefits You Gain By Breathing Deeply

First off, if you only need a quick lift, you can set aside just a couple minutes to get a nice rhythm going. On the other hand, if you’re suffering from chronic stress and are looking for a long-term solution, it might be a good idea to form a daily routine comprising a range of deep breathing exercises that grant you that much needed relief.

Regardless of the duration, there are plenty of advantages of doing these exercises. Some of these include:

An immediate reduction in stress levels Higher levels of energy Tightening of the core muscles An increased awareness of your bodily functions A reduction in blood pressure Elimination of toxins and waste A state of peace and calmness Better digestive functions

Of course, the results that you’re going to achieve may differ, based on the style and frequency of the deep breathing exercises you perform.

5 Popular Types Of Breathing Exercises

Note: If you happen to have respiratory issues, it’s probably a good idea to consult your physician before attempting any of the exercises mentioned below.

Moreover, if you’ve never done deep breathing exercises before, it’s best to start off with the first one (belly breathing) as it’s simple and easy to do, and then work your way up to the more advanced ones.

Belly Breathing

This is an extremely effective technique that you can try anytime you need to relieve some stress and just kick back and chill out.

Here’s how you do it:

Step 1

Make sure you’re seated in a comfortable position. Next, place one hand on your stomach (just beneath your ribs) and position your other hand on the middle of your chest.

Step 2

Then, you want to inhale deeply through your nose and let your stomach push your hand out. Meanwhile, your chest should remain still.

Step 3

Thereafter, purse your lips and breathe out (akin to whistling). At this point, the hand on your belly should go in.

Step 4

Repeat this process at least 5-10 times. Don’t rush through it – you may take your time. As an aside, this exercise is also perfect for getting rid of stomach fat!

Once you’ve mastered the art of belly breathing, go ahead and practice any one of the more advanced deep breathing exercises below. You may try all 4 in one go or do each one separately – it’s totally your call.

Morning Breathing

This is the perfect breathing exercise for clearing up clogged nasal passages and relieving muscle tension and stiffness when you awake in the morning. Of course, you could also do it during the day for stress relief and relaxation purposes.

Step 1

Stand straight and then slowly bend forward from the waist. Keep your knees slightly bent and let your arms dangle by your sides.

Step 2

As you take a deep inhalation, gradually return to an upright position, lifting up your head last. Hold your breath for a couple seconds.

Step 3

Thereafter, exhale slowly as you bend forward from the waist once again.

4-7-8 Breathing

This particular exercise incorporates elements of the belly breathing exercise we discussed earlier on. You may perform this exercise while seated or while lying down.

Step 1Place one hand on your stomach and the other hand on the middle of your chest.

Step 2

Inhale slowly from your belly and count to 4 as you do so. Then, hold your breath for a few seconds and count from 1 to 5.

Step 3

Exhale and as you do so count again from 1 to 5. Try to ensure all the air goes out of your lungs by the time you reach 5.

Step 4

Repeat the above process 5-7 times or until you feel totally relaxed and energized.

* Note: In case you’re wondering, the main difference between this exercise and the belly breathing exercise described above is that the latter focuses on inhaling from your belly, instead of simply breathing in through your nose. In other words, this particular breathing technique focuses on using your stomach muscles a lot, which is why it is also useful for shedding fat around this area.

Roll Breathing

The objective of this exercise is to focus on the pattern of your breathing as well as to fully utilize your lungs. And although you can do this while sitting or standing, if you’re a beginner, it’s recommended that you attempt this exercise while lying on your back with your knees slightly bent.

Important: Some folks might experience slight dizziness the first few times they try this exercise. If you feel lightheaded or begin to breathe very rapidly as a result of doing this, you might want to slow your breathing the next time you try it.

Step 1

Position your right hand on your chest and your left hand on your stomach. Pay close attention to how your hands move as you inhale and exhale.

Step 2

Fill your lower lungs by breathing slowly and deeply so that the hand on your belly rises when you inhale and the hand on your chest does not move. Remember, you want to always inhale through your nose and exhale through your mouth.

Repeat this for around 7-10 times.

Step 3

Once you’ve successfully done all the above, it’s time for the next step in this process – take a deep breath first into your lower lungs and then continue doing so into your upper chest. You’ll notice your right hand rise and your left hand fall away slightly.

Step 4

Thereafter, as you exhale, make a whooshing sound as your left hand and then your right hand fall to the side. If you’ve performed this correctly, you’ll feel the stress and tension leaving your body.

Step 5

Practice this style of breathing for a minimum of 10 minutes. You’ll notice that the movements of your chest and stomach are similar to that of gently rolling waves at a sandy beach.

Well, that’s roll breathing in detail. It may take a while for you to master it, but the benefits it offers a stressed out individual are tremendous indeed.

Deerga Swasa

Consisting of 3 components, this exercise utilizes your lungs to their fullest capacity. It has a very calming effect on your mind and body and helps you feel relaxed during moments of stress and worry by oxygenating and detoxifying your body.

Deerga Swasa is also known as the ‘3-part breathing exercise’ because the breathing styles are categorized into 3 sections:-

Upper chest Lower chest Lower stomach

Additionally, while this exercise is generally performed while sitting cross-legged, you may practice it while lying down (with our knees slightly raised), especially if you are doing it for the very first time. It’s a lot easier this way.

Step 1

Begin by taking a deep slow breath through your nose. The key here is to fill up your stomach area with oxygen.

Step 2

Once your abdomen is filled up, allow your incoming breath to fill up your lower chest area and let your rib cage gradually expand. At this point, you want to let the remaining breath fill up your upper chest area. If done correctly, you should feel your lungs completely filled up with oxygen. Just make sure you don’t apply any force here as it could cause you to have difficulty in breathing.

After a few seconds, you may begin exhaling, but in the reverse order, meaning you’ve got to exhale out of your upper chest first. Then your lower chest and thereafter, your lower stomach area. At this stage, you want to pull your belly in completely in order to fully empty your lungs.

Repeat the above process at least 3 times. Afterward, feel free to take a quick break before resuming this exercise for around 10 deep breaths.

That’s it, you’ve successfully completed the Deerga Swasa exercise. Congratulations!

Here’s How You Can Maximize The Benefits Of Deep Breathing

Below are 4 deep breathing tips you may want to incorporate into your daily schedule to cut down on stress and feel more relaxed:-

Tip #1

First off, take 10 slow, deep breaths before hopping out of bed. This helps provide oxygen to your brain and will have a calming effect on you.

Tip #2

Take short breaks during the day to practice deep breathing. 4-5 deep, cleansing breaths can do wonders for your stress levels.

Tip #3

Always pause whenever you happen to feel tense and take 3 slow, deep breaths, counting to 7 on each inhalation and exhalation.

Tip #4

Select any one of the deep breathing exercises featured in this chapter and make it a point to practice it every single day – until you’ve completely mastered it. This way, whenever you happen to feel stressed out, all you’ve got to do is practice the technique you’ve learned and you’ll feel the tension ease off in no time at all.

In conclusion…

Initially, you might find practicing these exercises rather tedious, especially since you’ve got to concentrate on your breathing patterns all the time. Nevertheless, doing it on a daily basis will definitely make it easier for you down the road. After all, as the saying goes…‘practice makes perfect!’

Chapter 7Diet For Stress Management

Following a healthy and balanced diet is considered to be of the most effective and long-term strategies to combating stress and keeping it at bay. When you combine a proper diet with one of the stress-buster techniques described in this book, not only will you be able to manage your stress better, you’ll also find yourself happy and relaxed – both mentally and physically.

Stress-Eliminating Foods – How They Work

Certain types of foods can have a positive impact on your stress in several ways. For instance, certain ‘comfort meals’ like a bowl of warm chicken soup or a bowl of oats with fruit, are known to dramatically boost serotonin levels – a chemical in the brain that when triggered, has a calming effect on the body.

Furthermore, there are plenty more foods that help prevent adrenaline and cortisol (two well-known stress hormones) from rising alarmingly, for this can contribute to an increase in stress levels over a period of time.

Simply put, a balanced and healthy diet counters the negative effect stress can have on your mind and body, by lowering your blood pressure and strengthening your immune system.

Let us now take a look at 13 of the best popular stress-eliminating food items recommended by medical experts:

Herbal Supplements

There are various herbal supplements available today that claim to successfully combat stress. St. John’s Wort is one such example. It is particularly effective for reducing mild-to-moderate anxiety and depression and is popular amongst those that wish to get rid of the tension in their lives.

Another herbal variety that is said to have a calming effect on a stressed out individual is the Valerian Root, although sufficient evidence doesn’t exist to prove this.

Also, to be on the safe side, it’s always a good idea to inform your doctor about any herbal supplements you plan on taking, before going ahead and actually doing so.

Simple Carbs

As you may know, dietitians generally advise staying away from simple carbs such as soda and sweets. However, when you’re under stress, these foods can come in pretty useful for they result in a spike in serotonin levels, which, as mentioned above, has a soothing effect on a person.

Still, this feeling does not last for long and there are plenty of healthier food options you may want to consider when it comes to banishing the stress in your life.

Complex Carbohydrates

Regularly consuming foods that fall under this category lead to a rapid increase in the production of serotonin. That said, it’s best to eat complex carbs that tend to get digested at a slower, more gradual pace. Some good choices would include oatmeal, breads, pastas as well as whole-grain breakfast cereal.

Raw Vegetables

Fresh raw veggies help relieve stress in a somewhat mechanical way. You’ll find that munching on crunchy carrot/celery sticks is useful for releasing a tightly clenched jaw; this in turn, will result in a reduction of your stress levels.

Spinach

Popeye’s favorite food!

How does spinach aid in stress relief?

Simple.

It’s to do with all the magnesium contained in this edible flowering plant. You see, a low level of magnesium could trigger fatigue and headaches, which in turn, worsens the impact of stress. A cup of spinach is perfect for restoring magnesium levels and bringing it to a healthy state.

In case you’re not a fan of spinach, you may want to opt for filets of salmon or cooked soybeans, as both are rich sources of magnesium.

Bedtime Snacks

Granted, having carbs close to bedtime may trigger heartburn. However, if you stick to something nice and light (eg: a toasted slice of bread with jam), chances are, you’ll experience a higher quality sleep at night. This is because light, carb-based meals can help speed up the release of serotonin.

And more serotonin = better sleep.

Avocados

Since stress can cause your blood pressure to rise, it’s important to reduce the likelihood of this happening by obtaining enough potassium. One way to do this is by consuming avocados. In fact, half an avocado is packed with more potassium than a medium-sized banana!

Also, when you under stress and craving a high-fat treat, resist grabbing the nearest tub of ice cream and switch to Guacamole (a thick, avocado-based dip) instead. It is a much healthier alternative.

Having said that, avocados are also high in calories, so consume it in small portions.

Oranges

As you already know, oranges are rich in Vitamin C. And according to research, this vitamin is responsible for boosting the immune system, while simultaneously preventing the rise of stress hormone levels.

In one particular study, folks suffering from high blood pressure found that their cortisol (a stress hormone) and blood pressure levels returned to ‘normal’ mode quicker when they consumed oranges (or any other source of Vitamin C) before a stressful task or situation.

Milk

One of the most popular stress-busters taken at bedtime is a glass of warm milk. Experts typically recommend going for low-fat or skim milk. Studies suggest that calcium eases mood swings, anxiety and depression linked to PMS.

Black Tea

According to a study conducted by a group of health researchers, people who drank 4 cups of black tea every single day for around 6 weeks, reported feeling calmer and more relaxed than folks who consumed some other beverage.

Hence, drinking black tea on a regular basis is useful for keeping your stress under control.

Almonds

Considered by many to be a wonderful snack between meals, almonds are packed with many helpful vitamins including Vitamins B and E. While the former makes you more resilient during periods of stress, the latter strengthens the immune system.

In order to obtain maximum benefit, it is suggested that you consume a quarter cup of almonds daily.

Fatty Fish

Want to keep your stress in check?

Then add fatty fish to your diet.

Plenty of it. Especially since Omega-3 fatty acids (found abundantly in fish such as tuna and salmon), are known to prevent a rise in stress hormones. So make it a point to consume approximately 3 ounces of fatty fish at least 3 times every week.

Pistachios

Just like almonds, pistachios too are a splendid source of healthy fats. Eating a handful of almonds, pistachios or walnuts (nuts are very rich in calories, so you don’t want to overdo it!) each and every day can dramatically reduce inflammation in your heart’s arteries, slash your cholesterol levels and help safeguard you from the unhealthy effects of stress.

The bottom line is this…

The thirteen food items mentioned above are all great for lowering the impact that stress has on you. As mentioned in the beginning of this chapter, for best results, you want to try and incorporate at least two foods (fatty fish and milk would be very good choices) into your daily meal plan.

This, combined with any one (or two) of the stress-busting techniques covered in this book would be immensely useful in combating the stress monster and keeping it under firm control…thereby ensuring you stay calm, happy and relaxed - even in the most tense situations.

Epilogue

We’ve now reached the conclusion of this book. I hope you’ve found the content shared within these pages insightful, helpful and interesting. However, in order to gain the maximum out of the

relaxation strategies featured in this book, I highly recommend setting specific stress management goals, as this would help speed up the results you can expect to gain, in addition to enabling you to live a relatively stress-free life in the long term.

With that in mind, here’s what you want to do next:

Step 1

Discover the causes of your stress

First, think about the underlying causes that contribute to your stress. Then jot down your coping techniques/methods. For instance, if you plan on using or are already practicing yoga and deep breathing to combat stress, note them down.

Recording stressful events and how you respond to these types of situations is extremely useful in creating a powerful stress management strategy.

Step 2

Ask yourself why you want to banish stress from your work and life

For example, you may want to protect your heart and enhance the overall quality of your current lifestyle by shutting down stress. Or perhaps you simply wish to enjoy life to the fullest and not let unnecessary tension and stress control how you think, feel and act.

Whatever the reason, it’s important that you clearly identify your reason/s for wanting to get rid of stress. This is mainly because if the reason comes from you (and not from outside influence), it’s going to be much easier for you to make a healthy and permanent transformation for the better.

Step 3

Create a goal

You want to divide this into two sections – short-term goals and long-term goals to eliminate the stress in your life.

Here are 2 great examples of how to set stress management goals:

Example 1

Tim is known to be a laidback, easy going guy. However, he tends to worry over small things and as a result, frequently ends up feeling stressed out. If a problem arises at his workplace, he spends the whole night and the whole of next morning thinking about how he can fix it. Tim is aware that in order to lead a better life, he has to learn to let go of these events and focus on more productive things.

So Tim’s short-term goal would be to try deep breathing exercises when he needs to quickly calm down and relax.

On the other hand, his long-term goal would be to practice positive visual imagery whenever stressful situations come up.

Example 2

Margo is a busy mom of three young children. In addition to her responsibilities as a mother, she also manages the customer service department at a local shopping mall. And between the demands of her job and her chores at home, she constantly feels overwhelmed and stressed out. So much so that she simply hasn’t had the time to visit the gym or go out to lunch with a friend in a long time.

So Margo’s short-term goal would be to practice some yoga postures. Her long-term goal would be to enroll in an autogenic training program and to manage her time better.

Tips for ensuring you stay on track and stick to your goals

Always make it a point to reward yourself

Don’t forget to pat yourself on the back each time you successfully complete a goal. And if you slip up, don’t waste energy criticizing yourself. Instead, be determined to do a better job the next time around!

Plan ahead for possible setbacks

Use a diary to keep track of your personal goals, any obstructions that may prevent you from accomplishing them and your ideas for getting past those barriers. By acknowledging them now, you can plan ahead for how to avoid these obstacles if and when they actually do occur.

Enlist plenty of support

Inform your family and close friends your reasons for wanting a change and a fresh approach to life. Tell them that their encouragement and kind words would go a long way in helping you achieve the stress-management goals you’ve set for yourself. Your family doctor or an experienced counselor can also offer you able support.

Once you’ve got a proper plan in place for combating stress, you’ll find yourself being able to cope with it and handle it much better than you did previously. This in turn will enable you to finally start leading the happy, relaxed and stress-free life you’ve always yearned for!

To Good Health & A Stress-Free Life!

Dominic Welliver

Bibliography

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HelpGuide.org. Helps You Help Yourself To Better Mental And Emotional Health20 July 2012 < http://www.helpguide.org/>

LHJ.com/health. Health Guides And Fitness How-To Workouts From Ladies’ Home Journal30 July 2012 < http://www.lhj.com/health/>

Murray MT, Pizzorno JE Jr (2006). Stress management. In JE Pizzorno Jr, MT Murray, eds., Textbook of Natural Medicine, 3rd ed., vol. 1, pp. 701–708. St. Louis: Churchill Livingstone.

Payne R (2005). Relaxation Techniques: A Practical Handbook for the Health Care Professional, 3rd ed. Edinburgh: Churchill Livingstone.

WebMd.com. Better Information, Better Health.01 Aug. 2012 http://webmd.com/