“Say OM” - A Guide to Stress Reduction

We need stress. It is an essential part of life—as long as it stays in balance. It is when it is out of balance—or overwhelming—is when it becomes harmful. Unfortunately, most of us are out of balance when it comes to stress.  Here are some of our favorite Stress Reduction techniques that are simple to make a part of your daily habits:

MEDITATION

Meditation is a mind and body practice that is well known for increasing  mental alertness, emotional calmness and physical relaxation, improving psychological balance, coping with illness and other stressors, as well as enhancing overall health and well-being. Mind and body practices focus on the interactions among the brain, mind, body, and behavior.

DEEP BREATHING

Deep breathing is a relaxation technique that is used in other relaxation practices, such as yoga, meditation, and visualization. It involves using the lungs and the abdomen or diaphragm. Most of us take shallow breaths from our upper chest instead of using our diaphragms. Shallow breathing limits the amount of oxygen we take in and when we are stressed our breathing becomes even shallower. This makes us feel more tense and Deep breathing encourages full oxygen exchange throughout the chest and lungs which calms the mind and the body Inhale about one cup of oxygen Inhale about a quart of oxygen.

Creates shorter, restless brain waves Creates longer, slower brain waves

Cannot relax, increases stress Can relax quickly, decreases stress

Directions:

1. Sit  or lie comfortably with your back straight. Put one hand on your chest and the other on

your stomach.

2. Breathe in through your nose. The hand on your stomach should rise. The hand on your

chest should move very little.

3. Exhale through your mouth, pushing out as much air as you can. The hand on your stomach should move in as you exhale, but your other hand should move very little.

4. Continue to breathe in through your nose and out through your mouth. Try to inhale

enough so that your lower abdomen rises and falls.

In addition you may want to add counting as you breathe. This will help you focus on

your breathing and distract you from stressors.

1. Breathe in to a slow count of four.
2. Hold your breath to a slow count of four.
3. Exhale slowly - like you are blowing through a straw to a slow count of four.

GUIDED IMAGERY 

Studies have shown that just 20 relaxing minutes a day you can get amazing results!

• Reduces or eliminates brain fog and negative mind chatter
• Can helps increase energy
• Promotes relaxation
• Reduces unwanted habits and behaviors
• Enhances productivity, memory, focus and creativity
• Improved quality of life

LAUGHTER

Who doesn't love a  deep-rooted belly laugh. It brings us together and helps us connect to each other in more meaningful ways. As we like to say, "A laugh a day keeps the doctor away."

Researchers Dr. Lee Berk and Dr. Stanley Tan at the Loma Linda University in California have shown that laughter: 

• LOWERS BLOOD PRESSURE

People who lower their blood pressure, even those who start at normal levels, will reduce their risk of stroke and heart attack. So grab the Sunday paper, flip to the funny pages, and enjoy your laughter medicine.

• REDUCES STRESS HORMONE LEVELS

By reducing the level of stress hormones, you're simultaneously cutting the anxiety and stress that impacts your body. Additionally, the reduction of stress hormones may result in higher immune system performance. Just think: Laughing along as a co-worker tells a funny joke can relieve some of the day's stress and help you reap the health benefits of laughter.

• WORKS YOUR ABS

One of the benefits of laughter is that it can help you tone your abs. When you are laughing, the muscles in your stomach expand and contract, similar to when you intentionally exercise your abs. Meanwhile, the muscles you are not using to laugh are getting an opportunity to relax. Add laughter to your ab routine and make getting a toned tummy more enjoyable.

• IMPROVES CARDIAC HEALTH

Laughter is a great cardio workout, especially for those who are incapable of doing other physical activity due to injury or illness. It gets your heart pumping and burns a similar amount of calories per hour as walking at a slow to moderate pace. So, laugh your heart into health.

• BOOSTS T-CELLS

T-cells are specialized immune system cells just waiting in your body for activation. When you laugh, you activate T-cells that immediately begin to help you fight off sickness. Next time you feel a cold coming on, add chuckling to your illness prevention plan.

• TRIGGERS THE RELEASE OF ENDORPHINS

Endorphins are the body’s natural painkillers. By laughing, you can release endorphins, which can help ease chronic pain and make you feel good all over.

• PRODUCES A GENERAL SENSE OF WELL-BEING

Laughter can increase your overall sense of well-being. Doctors have found that people who have a positive outlook on life tend to fight diseases better than people who tend to be more negative. So smile, laugh, and live longer!