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23.11.2014
Current Stress Level Scores If you have a score of less than 150, you have a low likelihood (30%) of illness in the near future. Defining Stress An introduction to the topic of stress – Its not what happens to you in life, its how you handle it that counts – The stress response occurs when you encounter a stressor (a perceived demand on your time or resources).
Stage 1: Excitement or Eustress A mostly positive state Another way of responding to a challenge When confronted with a situation for which you are well prepared, you get excited as you anticipate a good experience. Stage 3: Anxiety Point at which you perceive something negative or bad is about to happen and you believe you cant do anything about it (Fear of the unknown). Activity: Practical Application Health professionals have found physical activity and relaxation breathing techniques disrupt the stress response by introducing the relaxation response. Adapt Adapt your thinking by: – Looking at stress as an opportunity – Focusing on the positives in your life – Putting the situation in perspective How much will this matter in a year? Mantra Meditation Apr 24, 16 03:10 PMHere are some simple tips for effective mantra meditation.
Perfect proper breathing techniques at home to maximize the results your get from doing pilates. Proper breathing techniques for Pilates are one of the less emphasized aspects of Pilates exercise at home. Similar to yoga exercise, proper breathing technique while exercising makes a big difference in results you see over time. In this diet Slism, we introduce proper breathing techniques for doing Pilates focusing on chest breathing techniques along with presenting a simple breathing exercise that can be done at home or around the office for relaxation. There are many Benefits of Pilates Exercise when accompanied by proper breathing technique. It is never enough to stress that Pilates breathing may be just as important as Pilates poses. To do chest breathing the right way double check your breathing technique making sure your chest is expanding as your breath in and vice versa. The best way to perfect Pilates breathing technique is to check yourself constantly until you can monitor your breathing technique with little conscious effort required.
Breathing in Pilates is no different than other exercises in nature but a whole different story when it comes to the amount of focus required to plant each pose with proper breathing technique for best results. Simply by bringing your shoulder blades back sticking your chest out is an easy way to force chest breathing stopping your body from using belly breathing. Pilates at home may not be the same group fitness experience you would get out of taking a Pilates class but that doesn't mean that it doesn't work for busy people looking to exercise at home. Whether you are at home or at the office taking a break sitting down on a chair may be just what you need to shake off fatigue. Pilates breathing helps you increase the efficiency of your pilates workout in addition to helping you relax more. Breathing with your chest while doing pilates is an important skill to hammer down into you routine.
Did you know that the difference between stress, anxiety, worrisome thoughts, tension and total relaxation might just be in your breath?
Hold that breath in for just a moment to get used to the feeling of a diaphragmatic inhalation. As a simple meditation, all you need to do is imagine inhaling good things like love, peace, healing, abundance, or blessings – and feel yourself exhale stress, worry, obstacles, fear, or confusion! Do this over and over again and you will feel yourself go deeper and deeper into a state of spiritual bliss while at the same time experiencing more good ideas, thoughts, emotions, and feelings wash over you! Once you master the breathing and meditation process, you’ll be able to do it anytime, anywhere without anyone ever knowing! 2.___Constant arousal due to stress can cause a persons blood pressure to remain at a low level.
We all recognize situations that are stressful – Loss of Job – Death and Illness – Lack of money – Lack of time – Emotional turmoil There is considerable variation in the way we respond to more routine events Some feel panicky if they have a packed calendar, while others thrive on it. When faced with a challenge, you may have the confidence to handle the situation if only you had more time to prepare. Anxiety triggers could be anything from: – a perceived physical attack – to fear of feeling embarrassed in front of others You begin to worry about it over and over until you cant get the upcoming event out of your mind.
Psalm 23 (Amplified Bible) THE LORD is my Shepherd [to feed, guide, and shield me], I shall not lack. Left untreated constant everyday stress leads to continuously elevated levels of stress hormones.
When it comes to getting the best workout you can from Pilates, practicing chest breathing for Pilates is key not to mention a great way to relax that beats just sitting down on a chair wasting your breath. When doing Pilates at home such as Mat Pilates Exercises for Waist, your Pilates breathing technique determines the efficiency of your Pilates workout.


Combing breathing with body movement such as Pilates poses requires proper breathing technique. Proper breathing exercise doing Pilates helps you maximize the results you get out of Pilates exercise strengthening your inner muscles. It helps you relieve stress caused by anxiety making it easy to move on with your day to day life. What this does is forces your body to use chest breathing, the same technique you will be using in Pilates. Here is a chest breathing Pilates exercise you can do while sitting down to help you relax at work or around the house. Frozen shoulder exercises at home help you loosen up those stiff shoulders without leaving your loving room.
Just by shifting your breathing techniques can you slim down your waist and keep the shape of your pelvic region intact.
Turn the action of exercising your abs into an unconscious measure with diaphragmatic breathing with aerobic exercise.
Research has found that taking time to breathe properly can completely change your attitude, relax your body, and open up your mind to good things! Relaxation breathing is not about how much air you can take in, but where the air you take in ends up.
If you usually breathe improperly with your shoulders or chest, this might feel really weird until you get used to it!
Feel free to make a sigh as you exhale – it’s very relaxing and sometimes sounds like the ocean!
You may feel starved for air or uncomfortable at first, but stick with it and your body will gladly revert to this natural way of breathing. It looks at the major life events you have experienced during the last year, and allocates an appropriate score to each of these.
He makes me lie down in [fresh, tender] green pastures; He leads me beside the still and restful waters. Adapt your actions by: – Slowing down – Talking to someone about how you feel – Avoid making matters worse by smoking, drinking, overeating, etc. Only the hand on your belly should rise gently with each inhalation and sink down with each gentle exhalation. 4.___ A person who is adjusting to many life changes in a short period of time is less likely than usual to become ill. These scores are then added together, giving a total that shows the amount of major stress you have experienced during the year.
If, however, you score more than 200, then you should be aware that longer-term stress is something you need to pay careful attention to. We tend to think of stress in negative terms, stress is a necessary and normal part of life. He refreshes and restores my life (my self); He leads me in the paths of righteousness [uprightness and right standing with Him--not for my earning it, but] for His name's sake.
Squeezing rubbery items like old tennis balls, specially designed stress- reducing handgrips, or even a balloon filled with sand or birdseed can help you release stress until you can actively exercise. Niki and I also talked about how yoga is helpful for numerous health problems (including weight loss, high blood pressure, multiple sclerosis, etc.)Mounting medical evidence supports yoga’s mind-body healing powers. 5.___ Thinking about an unpleasant event is never as stressful as actually experiencing the event.
This scale is useful because it helps you understand if you've got just too much going on in your life – if you show a very high score, then you should take great care to keep your life as stable and stress-free as possible. If you score more than 300, then you should take great care, and should urgently try to minimize the amount of stress in your life. Yes, though I walk through the [deep, sunless] valley of the shadow of death, I will fear or dread no evil, for You are with me; Your rod [to protect] and Your staff [to guide], they comfort me. For example, after a yoga workout you will actually have more GABA (gamma-aminobutyric acid) in your brain, a potent anti-anxiety chemical that improves your overall feeling of well-being. If you fail to do this, then you risk stress-related illness and burnout, as well as experiencing all of the normal unpleasantness and loss of performance that comes with high levels of stress. 7.___ The most stressful situations are usually those over which people feel they have a great deal of control. To use the test, work through this list of life stresses, identifying those that you have experienced in the last 12 months. 1.Enter the number of times that the event has occurred in the last year in the Number of Times column. Surely or only goodness, mercy, and unfailing love shall follow me all the days of my life, and through the length of my days the house of the Lord [and His presence] shall be my dwelling place.


Expect distracting thoughts and images to occur, but when they do, ignore them and continue concentrating on your word.
Yoga keeps your joints young and flexible, easing the pain of arthritis and helps you move more freely as you age.
Philippians 4:8-9 (Amplified Bible) For the rest, brethren, whatever is true, whatever is worthy of reverence and is honorable and seemly, whatever is just, whatever is pure, whatever is lovely and lovable, whatever is kind and winsome and gracious, if there is any virtue and excellence, if there is anything worthy of praise, think on and weigh and take account of these things [fix your minds on them].
When you are relaxed, visualize yourself in a pleasant setting, at the beach, in the mountains, or in a cool forest. And, if you suffer from fibromyalgia the stretching and meditation involved in yoga can help relieve pain and even alleviate fatigue. 10.___ One of the most common trains of the Type A personality is doing only one thing at a time. 2.Next, work through each row of the table multiplying this by the value in the Mean Value column. Practice what you have learned and received and heard and seen in me, and model your way of living on it, and the God of peace (of untroubled, undisturbed well-being) will be with you.
1 Peter 5:7 (Amplified Bible) Casting the whole of your care [all your anxieties, all your worries, all your concerns, once and for all] on Him, for He cares for you affectionately and cares about you watchfully. Proper breathing is fundamental to getting the desired results with this form of exercise.Most people (myself included!) breathe very short, shallow breaths—the kind that comes from your chest. 2 Timothy 1:7 For God has not given us a spirit of fear, but of power and of love and of a sound mind. But, for you to really improve your lung function and breathe properly you need to practice taking deep, whole breaths through your nose. Specifically, it reduces heart rate, blood pressure and respiration, all which combine to produce a feeling of physical calm.
When you practice deep whole breathing your diaphragm makes your lungs move and actually pulls your lungs down, expanding your lungs and circulating oxygen throughout your whole lung.  Taking deep breaths helps your lungs go from 98 percent saturation of oxygen to 100 percent saturation of oxygen. Proper deep breathing is not something that comes naturally though, because it requires work and it does take practice. If you want to improve your lung capacity, you have to work and train your lungs like you would train any other body part. In other words, you have to overload your lungs to improve their performance.Yoga-Type Relaxation Breathing Techniques Can Improve Cardiovascular FunctionBelieve it or not, the relaxation breathing techniques that are a core component of yoga and that improve lung capacity also improve cardiovascular fitness.
Is not life greater [in quality] than food, and the body [far above and more excellent] than clothing?
This is because the heart, lungs, and circulatory systems work in synergy to bring oxygen to all parts of your body. Matthew 6:33-34 (Amplified Bible) But seek (aim at and strive after) first of all His kingdom and His righteousness (His way of doing and being right), and then all these things taken together will be given you besides.
So, even though yoga is a not a form of aerobic exercise, yoga and the deep breathing exercises fundamental to yoga can still help improve lung capacity and cardiovascular fitness (without straining your joints I might add!)Yoga-Type Relaxation Breathing Techniques Can Help Flush Your Body of ToxinsAnother benefit of yoga type relaxation breathing techniques is that it helps improve the drainage of your lymphatic system, which removes toxins from your body.
So do not worry or be anxious about tomorrow, for tomorrow will have worries and anxieties of its own.
Ridding your body of accumulated toxins will improve your energy level, immune system, and overall health. 19.___ The stress produced by a situation depends more on the situation itself than on the persons perception of the situation. 20.___ High levels of stress can worsen diseases of the skin (Acne, Eczema, Hives, Psoriasis, Skin Allergies, Warts). Romans 10:9 (Amplified Bible) Because if you acknowledge and confess with your lips that Jesus is Lord and in your heart believe (adhere to, trust in, and rely on the truth) that God raised Him from the dead, you will be saved.
You’ll also decrease inflammation and improve symptoms of inflammatory conditions.Relaxation Breathing Techniques will Leave You Feeling Calm Yet Energized All At OnceThe deep nasal breathing Niki will instruct you how to do in the video above releases stored nitric oxide, which opens up sluggish arteries, gets your blood moving and greatly improves circulation.
If you are like me and can’t spare 5 minutes first thing in the morning try multi-tasking by deep breathing in the car (just keep your eyes open!) or even sitting at the computer. You can even do some deep breathing when the kids start screaming and racing around in circles. It doesn’t matter when or where you do them…just do them ??For more information on yoga and Niki G.
Once you become proficient, you can use this technique as a substitute for stress responses.



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