Archive | Stress

Performance Anxiety For Swingers

Whether you are a swinger or not, it is normal for guys to wonder about their sexual performance. We all want to be good at sex and to be confident that we are giving the ladies maximum pleasure. I am sure I am not alone when I say that I am conscious of my performance whenever I have sex. Not to the point that I am so focussed on that and that I forget about concentrating on the lady I am playing with, but it is in the back of my mind that I want to leave her with a smile on her face after we have finished playing.

A lot of this is in the head and not necessarily caused by something physical. One big key to help you to overcome any form of performance anxiety is to remember is that if you are in a swinging scenario then the lady is obviously into you and likes you enough to allow you to play with her. She has accepted you for who and what you are and wants to take things further with you. So that should give you enough reason to grow in confidence and be able to relax knowing that she is actually into you and is looking forward to continuing. So don’t over think what is happening and what you are doing.

If you are in a swinging situation, swap in a location that is most comfortable for you. Whether it is someone’s house or some other private location where you won’t have to worry about others around who may be watching you. If you are at a swinger’s resort or a swinger’s party where there is sex happening left right and centre then this may also increase your anxiety levels. If you have been with this person before and you are feeling comfortable with her, then you may want to get into the more adventurous scenarios such as having sex in front of others eventually, but don’t just jump straight into the public setting if you think it will add to your performance anxiety.

As much as we would all love to stay hard and erect all night long, we need to accept the facts that guys just cannot keep an erection going for hours and hours on end. Well – there may be a very lucky few who can! We all wish that we could do that but unfortunately that is not going to happen. You want the experience to last so just pace yourself through the encounter and take things slowly. If you are with someone new for the first time then try to get to know her and play the game of trying to work out what she likes and doesn’t like. Use your arsenal of oral and manual tricks and skills and see which ones are working out to be most effective. Treat that as part of the game and the fun of the experience.

Here is a big tip for you guys – go easy on the alcohol! By all means have a drink or 2 to help you to calm those nerves, but stay in control. There are countless stories and occasions of guys who have been unable to perform properly because they had a limp dick due to the excess alcohol. Don’t let the drink be the cause of your poor performance and subsequent apologies!

So there are a few words of wisdom to help you deal with the performance anxiety that we all encounter at some point in our lives.

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Home Remedies For Constipation – Chinese Style

These traditional Chinese home remedies for constipation are easy to prepare, safe and effective. Most of them are made from common ingredients with natural, bowel lubricating and moistening actions. Others are exercises and massage techniques you can do to help move your bowels. Also included here is advice on eliminating and relieving primary causes of constipation. This is absolutely necessary if you want to have regular bowel movements AND you want these home remedies for constipation relief to work well. After all, what’s the point in taking a remedy for constipation while at the same time continuing to, for instance, eat foods that cause or contribute to the problem?

Natural Remedies and Constipation

Some of these are adult constipation remedies only, however some may be given to both adults and children. Start with a remedy you feel fits your particular needs and stick with it for a while. If you’ve also made some dietary and lifestyle modifications, as outlined below, and it still doesn’t work then try another remedy. Be patient though – blocked, constipated bowels usually take months, or years, to manifest, so don’t expect to reverse your condition overnight!

Home Remedies For Constipation

Remedy One: Honey Tea

Add 3 grams of green tea leaves and a tablespoon of honey to a mug of hot water. Wait several minutes. Drink warm after meals. Moistens the intestines and frees the stools. Particularly suitable for constipation in the elderly and constipation after child birth.

Remedy Two: Honey & Sesame Oil Drink

Add a tablespoon of honey and a dash of sesame oil to a mug of hot water. Stir well. Repeat every morning before breakfast. Moistens the intestines and frees the stools. Especially suitable for habitual constipation with dry stools.

Remedy Three: Sweet Mulberry Drink

Bring two bowls of water to the boil. Add 60 grams of fresh, ripe, dark mulberries. Continue boiling till one bowl of liquid is left. Strain the dregs, and add white or crystal sugar to taste. Drink frequently. Suitable for adults and children.

Remedy Four: Molasses Drink

Add two tablespoons of molasses to a glass of warm water and stir. Drink twice daily. One of the mildest yet most reliable home remedies for constipation. Suitable for adults and children – give children just one spoon of molasses though.

Remedy Five: Banana & Fig Smoothie

Not really a traditional Chinese home remedy for constipation but effective, and highly nutritious, all the same. Put 2 or 3 fresh figs or dates, a very ripe banana, a spoon of honey or molasses and a cup of water into a blender. Mix well and drink once a day or so. Suitable for adults and children.

Remedy Six: Senna Leaf Tea

Put 1-3 grams of Senna leaf in a mug and add hot water. Let steep for several minutes before drinking. One of the most powerful, natural home remedies for constipation. Good for moving hard stools with signs of heat in the body, e.g. a red face, feeling hot, bad breath, dark yellowish urine. Senna leaf is a strong laxative and not recommended for long term use, though, or during pregnancy or menstruation, or by those who are weak from illness or constitutionally weak.

Remedy Seven: Spinach Soup

Make a simple spinach and water soup and add a little salt. Another gentle yet effective home remedy for constipation relief – soothes and stimulates your bowels. You may also add carrot to the soup to further stimulate and soothe your bowels. Suitable for adults and children.

As mentioned, above, in addition to taking home remedies for constipation relief you should try to identify and eliminate the cause of your constipation. Diet is usually the primary cause, i.e. excessive eating of nutritionally dead foods such as white bread, cakes, cookies, pastries, candy, over cooked foods, over cooked meats and too many pasteurized dairy products like milk, all of which do little more than clog up your colon. The closer your food is to its natural state the better is for you AND your colon!

Emotional stress is another common cause of constipation. Breathing exercises and acupressure are simple yet highly effective ways to deal with stress, anxiety, negative emotions, nervousness and worry.

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The Danger And Pleasure Of Scuba Diving

Scuba diving or simply, swimming under the water is one of the most enjoyed water activities in the world. With the aid of compressed gas cylinders and other equipment, divers can actually remain underwater as long as possible – hours or days! There can be no doubt that scuba diving is both a pleasurable and dangerous activity at the same time. If you are thinking of scuba diving or you are already into this type of water activity, learning about the perks and hazards of diving can be very useful.

The Pleasures of Scuba Diving

Although it is a seemingly hazardous activity, there are still tons of people who dive into this form of sport or recreation. This is not surprising at all since it offers a lot of gratification and benefits such as the following:

• Stress relief – Scuba diving can help in reducing stress. According to scuba divers, there can be no other “stress-less environment” than underwater. Hence, if you wish to escape to a place filled with relaxation, it can be a great and fun activity that you may try. The tranquility and weightlessness of the underwater scene can soothe your mind and aching muscles.

• It is not as difficult as people might think – The truth is scuba diving is not considered as an intense sport. The two skills that you need are: breathing and swimming. You just have to undergo a bit of training or lesson and you are good to go.

• See marvelous water creatures – When underwater, you will get the chance to meet an amazing array of marine life. You will be amazed with the stunning biodiversity under the oceans. There can be no other better experience than seeing the underwater scene in your very own eyes.

• Marine life protection and preservation – Exploring underwater creatures makes you sea creatures in the natural environment without having to held them captive.

The Dangers of Scuba Diving

Surely, scuba diving is one of the most magnificent underwater sports out there. Although it is really pleasurable, there are also dangers that are associated with it such as what follows:

• Decompression sickness – Among the most prevalent perils in it is decompression sickness. Remaining underwater for long periods of time can lead to this problem. This can affect anyone at varying degrees such as nitrogen poisoning which takes place when a diver have stayed for too long in a very deep part of the water. Another form is the bends which happens when a diver is deep under water and suddenly arise above the surface. Both of these results to disorientation and lightheadedness, which at worst, leads to death.

• Asphyxia – This happens when carbon dioxide has not been eliminated by ample ventilation or absorbents. Scuba divers and hard-hat divers are most likely to experience this.

• Drowning – Drowning can happen at anytime when the diver losses air supply and failed to reach above the surface in a short time. This is usually caused by equipment failure.

Overall, there is both pleasure and danger in scuba diving. Hence, aspiring divers must exercise caution while swimming under water.

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Depersonalization Cure – It Takes Time and Skills, But is Eventually Treatable!

Depersonalization is quite frightening without a doubt and many think this is a condition that is permanent and will haunt them for the rest of their lives, however the opposite is often the truth as the prognosis for recovery is good, with the right guide even better. The following article should serve you as the basic guideline to help you out from depersonalization towards an emotion-rich and anxiety-free life.

There are several things that have helped me a lot with overcoming my anxiety and so depersonalization as anxiety is often the main cause of depersonalization. The things I found most useful are:

1. Eat vitamins and supplements – depersonalization is a sign that something is wrong, usually indicates a chemical imbalance in the brain. Eating supplements and vitamins such as Alpha-Lipoic acid, B vitamins, Zinc are essential in restoring your brain’s chemical balance. Do not expect overnight results and do not give up on supplementing yourself, you will see positive results in several weeks or months, but remember its worth it.

2. Exercise and take your mind of it! – Thinking obsessively about your depersonalization and questioning what could you have done differently to prevent it wont help you believe me, it will only make matters worse. You are already depersonalized and its good to know what the trigger was (such as drug abuse, shock, panic attack) in order to prevent yourself becoming more depersonalized, if it was cannabis what triggered your depersonalization, stop using it, if it was strong anxiety that triggered it then learn to handle your anxiety efficiently. Doing some of your favorite activities will allow you to keep your thoughts on a different track, allowing you to relax yourself at least by a little bit. Exercise also promotes a happier mood as endorphins are being released.

3. Do not drink alcohol, nor smoke or use other drugs – avoid caffeine, too much sugar and drugs in general as these will worsen your anxiety and so worsen your depersonalization. If you continue to smoke or drink, it will take much longer for your brain to regenerate. Drugs such as alcohol only hide your anxiety in short term, however they worsen anxiety in long term as the rapid shifts of mood due to drugs baffle your brain.

These are the basics in treating depersonalization, it may be hard to follow and fulfill, but don’t stop and keep trying as you will eventually snap out of it. Even I did after long 9 months (some resolve quicker, some slower), at first I was doing the wrong things such as drinking caffeine which only make things worse, but with time I learned what are the dos and don’ts regarding depersonalization are and became re-personalized if that is a word.

There is much more to know, so keep researching, look through different links. Books and websites about anxiety can greatly help you by putting you on the right track towards curing your depersonalization, remember anxiety is the major cause of depersonalization so most of the treatment for depersonalization consists of suppressing your anxiety. Very few things in life are permanent, the same goes for depersonalization, so do not worry too much about it.

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Frozen Emotions Means Anxiety

How does a person get emotionally frozen? When all their feelings and emotions are trapped deep, down inside and act as a one big aching pain in their body? Crying acts like a release for these emotions but when you can’t cry your body cries out for release.

In some ways it is one of the most painful thing anyone can live through. To go through their days and nights with all this pain trapped deep down inside of them. When a loved one dies and you can’t get the emotion’s out.

Of course, the emotion has to come out in some kind of way, maybe in headaches, pain in various parts of your body or in dizziness. The worst part is anxiety. You feel and appear anxious and when you get nervous

or stressed the anxiety becomes unbearable. It takes over your mind and body and soon you can’t function.

Sleeping is a thing of the past. Your mind runs and runs, and do you really remember what you were thinking about all those hours when you should have been sleeping?

The next step is seeing a Psychiatrist and taking anxiety medication which may or may not work. The side effects, if you read the papers which come along with each prescription bottle are pages long. You can’t win for losing.

What can you do when this happens to you?

1. Sports where you are moving your body is good.

2. Swimming is fabulous it really works your entire body including your mind.

3. Water aerobics is a little different from swimming. It tones your body into a sculptured piece of art.

4. Walking by yourself or with a friend is also very therapeutic.

5. Paint a room in your house. Make it colorful. You will get physical exercise and boost your self-esteem.

6. Take your dog for a good long walk. Stop and talk to the neighbors. You might meet neighbors who have lived in your neighborhood for years and never met before.

7. Talk to a therapist.

8. Join a support group.

9. Write about it. You do not need to share it with anybody just for yourself.

10. Try deep breathing. It really helps calm you down.

The object here is to keep your mind and body busy so you won’t think of all the pain trapped in your body. Someday something might happen out of the blue that you see or read and the water works will start.

Release of all the emotions trapped in your body will come tumbling out. But until that happens to you try the above suggestions or add your own. Everybody has some kind of hobby or interest they can get lost in. Get lost in yours.

Thank you for reading my article. Please feel free to read any of the various articles I have written on numerous subjects in the past years.

Linda E. Meckler

Copyright 2010

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14 Effective Natural Remedies for PMS Premenstrual Syndrome

Most of the women face premenstrual syndrome every month before their periods begins. This is a combination of a wide range of symptoms which are physical or psychological. These PMS symptoms are experienced every month when ovulation happens till the start of the menses. The main reason behind the occurrence of these signs is changes in the hormonal levels. The factors which are responsible for these hormonal changes are plenty.

Some of the physical signs of premenstrual syndrome are fatigue, bloating, pelvic discomfort, tenderness in the breasts, headaches, constipation or diarrhea, weight gain, changes in sleep pattern, fluid retention, appetite changes and oily skin. The psychological signs are depression, stress, anxiety, lack of concentration, mood swings and irritability. The causes of premenstrual syndrome have been linked with primarily with hormonal imbalances. Other reasons which cause PMS are dietary habits, stress, depression and chemical changes in brain. All these factors can be responsible to create these symptoms in the woman’s body before the onset of menstruation.

Medications like anti inflammatory, anti depressants, diuretics and oral contraceptive pills are available to treat these problems, but natural remedies for premenstrual syndrome are a safe way to get rid of these problems. These remedies are effective and have to negative effects. Some of the natural remedies for premenstrual syndrome are as follows:

1. Celery: This is an effective natural diuretic which enhances the functions of the kidneys and helps to eliminate the excess water in the body.

2. Grapes: Include grapes or grape juice in your food intake. It helps to prevent bloating.

3. Oats: Oats are healthy and they help to reduce the symptoms of PMS.

4. Apples: Eating apples everyday is good for overall health and to reduce swelling in PMS.

5. Barley Water: Drinking of barley water is beneficial in reducing the symptoms of premenstrual syndrome.

6. Vitamins: Vitamins like C, E and B6 are very effective and should be taken regularly.

7. Antioxidants: Increase the intake of antioxidants in your food. This is one of the beneficial natural remedies for premenstrual syndrome.

8. Evening Primrose Oil: This has been used for treating PMS.

9. Calcium: Women with PMS have lower calcium levels; therefore increase the intake of calcium.

10. Magnesium: Magnesium is said to improve the symptoms.

11. Massage: Massage the abdomen gently with essential oils like lavender and sage to help ease the pain.

12. Relaxation: De-stress yourself by having a bath with essential oils such as rosemary and sage.

13. Exercises: Doing regular exercises help a great deal. Practice yoga and deep breathing techniques regularly.

14. Herbal Treatment: Some herbs are very effective in reducing and eliminating the PMS symptoms. Herbs are also one of the natural remedies for premenstrual syndrome. Dandelion herb is used to prevent bloating, swelling and fluid retention. It also helps in spasms, acne and inflammation. Black Cohosh is good for stopping the hot flashes. Cramp Bark is beneficial in conditions of menstrual cramps and spasms in the uterus. Red Clover, Valerian, Chaste Tree Berry and Tribulus Terrestris are some of the other herbs which are all beneficial in reducing the symptoms and which help in overall health of the body too.

Try these natural remedies for premenstrual syndrome to get relief from the physical and emotional symptoms.

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Type A and B Managers and Stress – Personal and Organizational

Often a senior level manager can be the person who tends to hold the standards, and has ultimate responsibility to the top level of an organization. Senior level managers may tend to have type A personalities. They may tend to define their job and actions based on goals, rather than optimizing circumstances for people to meet those goals. Some of the stressors they may experience are different from the potential stressors people managers may experience. People managers may tend to inhabit type B personalities. The potential stress that type A manager goal oriented behavior may create for the organization also tends to be different than the kinds of potential stressors a type B people manager may create for an organization. Each of these stereotypes may or may not resonate with you or someone in your organization. The real potential here may be the potential to cultivate-one in the other-type A and type B components in ourselves and our managerial styles.

Type A managers tend to be goal oriented, aggressively pursue goal attainment, and are highly invested in responsibilities. They may deeply identify with their roles in the organization, meaning their role may be their identity. Type B managers can be people oriented, and may mediate between the goals of an organization or its head and the workforce fit for those goals. Type A’s may spend more time specifying the goal they have and the tasks that need to be done to get the job done. Type B’s may spend more time listening, and may devote time for problem-solving to solutions that suit both the needs of individual team members and the team as well as the goals of the organization.

We could look at stress in an organization-and at the individual level-and see where the potential stressors tend to come up. Ideally an analysis of this type would be conducted based on interviews with the managers and team. A discussion based on the analytic would not focus on change, unless of course there were dysfunctional aspects showing in the analysis. Rather, the analysis would be used to witness the strengths and weaknesses, the pros and cons of the potential or actual stressors highlighted in the analysis. In such a practice, criticism is by-passed for statements of perception and experience. The questions might include queries on how the disciplinary quality of one manager could motivate, and how that motivation may be perceived as helping the employee in question obtain her or his goals. Stress is a two way street.

In our stereotypical assessment, based on my experience of managers from several different organizations, and discussions with co-workers about different managers and their styles, I want to proceed with a stress picture, and then discuss the possibility of cultivating the key strengths of each of these stereotypes as components of our own predominant managerial style. First some common issues of stress that occur with a type A manager.

We want to look at both the potentials for stress for the organization the manager oversees, as well as that manager’s own vulnerabilities. As I have seen type A personalities, and understand the literature, one of the aspects of type A goal attainment seems to be that type A’s have the capacity to externalize all stress, and utilize the fight or flight system to attain goals. In extreme cases in the literature, I interpret the hostility that comes from extreme type A’s, and the sense of impatience, as ways to control externals to attain goals. One of the overlooked aspects of this set of habits is the extent to which this has become a very powerful combination of energy (stress) and stress management (goal attainment).

In the case of a highly stressed individual, the need for control of externals is directly related. For the type A, the control of externals is a powerful and successful mechanism for success or goal attainment. Anyone who has started a workout program after a period of dormancy may be familiar with the need to get over the psychological hurdle of resistance. In a very real way, stress may be there simply to maintain comfort and stasis. Type A’s may ignore this message altogether for the majority of their lives, and early on, the use of that resistance to power goal attainment can be what feels like a key to productivity.

The type A manager is acclimated to stressful situations as a domain for getting things done, and in some circumstances we benefit from their intensity or discipline of motivation. As a young persona with a great deal of support, and little in the way of life stressors (these are the bigger stressors that tend to come along later in life, or might sometimes be characterized as traumatic), the tendency for the kind of stress generated in the attainment of goals to be eustress-the good stress, the motivational or amped up stress-seems to me to be very high. The ego of a successful young type A manager may take pride and a sense of security in how using stress to achieve goals has worked well in the past. The tendency may be that if it works well for them, it will work well for the organization that becomes an extension of them, and in many instances they may offer a lot of drive and support for goal attainment to the organization.

One of the problems that may exist, however, especially later in life, after this style has become habituated, has become an auto-pilot program, is that when additional stress enters into that person’s life, the tendency may be to manage stress by over-controlling the organization, or becoming over-dependent on the performance of the organization to manage outside stress. The ego has seen how goal attainment has led to security, which leads to a lowering of stress. The stress relief mechanism primarily employed has been one which controls externals-obstacles to goals-in order to satisfy ego needs which in turn lowers stress and relieves with satisfaction at the end of a successful goal attainment cycle.

A common comment about type A personalities is that they rush to the next goal, and the next, and there is no room for enjoyment of the attained goal at hand. I believe this is a tendency for the system to collapse into an over-efficient state. As an analogy, consider this. Hormonally, the type A personality is amped up while attaining goals. This is true also for the type of neurochemistry specific to type A goal attainment while enduring stress. While the pattern is being laid in place, while we are young, this pattern doesn’t often have major stressors-other than performance and ‘how will I be perceived by others?’ stressors-layered in the mix. (Or, there may be extensive stress that is endured from other parts of a type A’s life, ignored and managed by goal attainment and striving for success).

When additional stressors come into play later in life, whether it’s a rough relationship, the threat of a major loss to identity like a job title, a threat based on income loss or what have you, the amped up system-the one which has unconsciously been serving the type A well up to this point-is the program of choice. The type A won’t be likely to choose a vacation, a yoga class, re-thinking, or any of the professionally suggested practices for de-stressing, because the system in place has worked, and the system in place is highly efficient, and the system in place is automatically activated by stress. The ego and the hormones of the fight or flight system may be conspiring to keep a type A personality in a system that loses its efficiency with the weight of extra stressors.

Go back to how type A personalities attain goals. Control of externals is one of the main auto-pilot strategies for goal attainment, whether controlling others to complete tasks for goals, or controlling the external environment to optimize for goal attainment.

Under stress, control of the external environment is strongly activated, but the problem is, without stress awareness training, the need to control the external environment is seen simply as a successful goal attainment strategy. Becoming short tempered may work to motivate workers to meet a deadline, or to be more careful in the completion of their tasks. At home or in a pleasure experience, this characteristic may be completely out of place, branded as improper etiquette and connoting disrespect, may do damage to the relationships where the behavior is exercised in extreme, and yet, it may be the unconscious way that the type A personality is managing stress.

I don’t believe the type A personality is locked into this tendency. For one thing, statistics show that since Friedman and Rosenman, the heart surgeons that coined the term ‘type A’ from their work with chronic heart issues and hypertension, put the type A description into circulation, incidences of mortality and disability have gone down, even as stress has remained a major factor in the workplace. This capacity to respond to information makes me very hopeful that at least some of us will listen to feedback, and look at the type B component we carry around with us, that has had experiential practice, if dependent upon a specific environment (recreational) or circumstance (vacation) or set of associations (lover, family, friends), and consciously foster that component so that it may be accessed when valuable, and inhabited as necessary for sustainable individual stress management, as well as sustainable organizational stress management.

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Agoraphobia and Social Phobia – What’s the Difference?

What’s the difference between agoraphobia and social phobia?

I get this question all the time. That’s because the two disorders have some similarities that can make them hard to distinguish from one another. For example, both the agoraphobic and the social phobic are afraid to be in public settings. Both develop a similar pattern of avoidance behavior. Both experience similar physical symptoms associated with panic and anxiety. And since both are classified as phobias, both conditions can be successfully treated with a program of cognitive-behavioral therapy.

So what are the differences between these two conditions? How can you tell them apart?

The main difference between agoraphobia and social phobia can be found in the nature of the fear causing the avoidance behavior. People with social phobia are afraid of social settings that involve groups of people or crowds.

The fears of people with social phobia include the presence of or interaction with other people. For example, a person with social phobia would feel safe walking alone in the forest on a secluded beach.

Agoraphobia, on the other hand, is the fear of open and public spaces, in the presence or absence of other people. People with agoraphobia typically avoid crowds or social situations because they fear having a panic attack and embarrassing themselves.

But people with agoraphobia, unlike those with social phobia, would also be afraid to walk alone in a forest or on a secluded beach because no one would be around to help if they had a panic attack or medical emergency.

But the good news is, you can completely recover from agoraphobia.

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Managing Anxiety: The Externalizing Technique

When anxiety takes over, it can feel like you’re possessed. You may become paralyzed and unable to make decisions. You may question your every move. You may find yourself playing that tired old song, “What-if…” over and over till you get a headache.

If you suffer from anxiety, there are lots of tools you can use to feel better. Meditation, relaxation techniques, and positive self-talk are some examples. But it can also be helpful to externalize your anxiety – to see it as something separate form your essential self.

Externalization is a process developed by Narrative therapists. The idea is that we often confuse people with problems. For example, we may say, “I’m anxious,” instead of “I’m feeling some anxiety.” Changing your language can make a subtle but powerful difference. Notice how the two statements above can make a difference in how you feel about yourself. You are not anxiety. Anxiety is a feeling that can come and go.

You can take this process a step further by giving your anxiety a separate identity – it’s own personality, if you will. Imagine your anxiety is an actual person. Is it male or female? How tall? What kind of voice does it have? How does it dress? How old is he or she?

When you have a full picture of your anxiety, it may feel good to name it. This removes your anxiety even further from your true self. What would be a good name for your anxiety? One person I know named hers Eunice. She liked this name because to her it was a little bit silly. The name Eunice helped her take her anxiety less seriously. When she felt anxious, she could say to herself, “Oh, that’s just Eunice. She’s a worrier.” This freed her to do many of the things that would have been difficult in the past – from helping her kids choose a college to advocating for herself at work.

Sometimes, when Eunice would get very loud and big, she would imagine Eunice shrinking, becoming tiny as a mouse. Other times, when Eunice got scared, she would imagine soothing her – like one of her own kids. By dis-identifying with her anxiety, she was much better able to take care of it – and ultimately herself.

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Breathe Easy: The Free and Easy Way to Lower High Blood Pressure Using Slow Breathing With Music

Slow breathing is a genuine breakthrough in natural blood pressure treatment. Yet despite impressive clinical trials and glowing endorsements from leading medical institutions such as The Mayo Clinic and The American Heart Association, it still hasn’t gained widespread use among the public. This is unfortunate because slow breathing holds enormous potential to improve the lives of countless millions suffering not only hypertension but also from many forms of stress and anxiety disorders.

Could the whopping $300 price tag on the market-leading slow breathing device be a reason for sitting on the fence? They say you can’t put a price tag on your health (it’s usually the ones selling the product or service doing the talking!) but high prices surely don’t help to break down skepticism! Even though there’s now an enjoyable and much more affordable alternative available, a rightly skeptical public still needs some convincing.

So what if I told you that slow breathing doesn’t have to cost you a penny? Sure, any of the new products can and do make learning the method faster and easier. But you should ignore commercially motivated claims that it’s too difficult to do on your own. The fact is, with very little effort, the benefits of slow breathing are freely available to all!

You can also forget about complicated or mysterious practices you may have heard about before. Most breathing instruction is way off the mark. Like most things in life that really work, slow breathing is actually very simple and practical and all it takes is 15 minutes a day. Here’s exactly how you do it. I call it the Breatheasy system:

What you’ll need:

  • A quiet and comfortable place (your favorite recliner?) and a time when you have at least 15 minutes free of noise and distraction.
  • If at all possible, a piece of music that is very gentle and slow tempo. Classical adagios or larghettos are often ideal (but watch out for those numbers that suddenly explode into the 1812 Overture – you’re out to lower your blood pressure!).

Classical is my personal preference but other types of music that can work equally well are new age or ambient. You could even use chants or an ocean wave CD, anything relaxing with a slow and regular tempo.

It is possible to do it without music but the right music offers important advantages, as I will explain below.

  • If you have headphones I recommend using them. They focus the music and help insulate you from distracting noises. If you don’t have them don’t worry as you will still get good results.
  • A timer (optional) – only to signal the end of 15 minutes (not to count with).

Here’s what you do:

1. Start the music and get as comfortable and relaxed as possible.

Slow breathing requires relaxation to be effective. The more relaxed you are, the greater the benefits.

2. Breathe slowly and deeply but keep to a comfortable rate. A short pause between phases is normal.

If you’ve practiced abdominal breathing and are comfortable with it that’s fine. But slow breathing to lower blood pressure does not require any special form of breathing. Just breathe in the way that’s most comfortable for you.

Don’t confuse deep with strenuous. You don’t have to fill your lungs. That will only lead to hyperventilation and will actually raise your blood pressure.

3. Gradually extend your exhale phase until it’s approximately twice the length of your inhale. For example, breathe in for 2 seconds, pause, then exhale for 4 seconds. Take your time with it. Don’t rush any of these steps.

DON’T COUNT your breathing or use any form of timekeeper. The example is strictly to illustrate the right pattern. This is where most forms of breathing instruction go wrong. You can’t relax while counting or focusing on time. If you plant the inhale/exhale ratio of 1 to 2 firmly in your mind you will end up in the right ballpark.

4. Once you are used to this pattern, gradually slow your rate of breathing. Do not slow to a point of discomfort. If you feel any strain at all you need to back off. Remember you must stay relaxed in order to get the benefits.

Now is when using music pays off. The music itself will act as a regulator and your breathing will unconsciously adjust itself to the beat, helping to keep it smooth and regular.

5. Continue for 15 minutes. Repeat the session 4 or 5 times a week. That’s all it takes.

TO REVIEW: Relax to the music, extend exhale to twice the length of inhale, slow your breathing as much as comfortable, relax and continue for 15 minutes.

It’s bound to feel awkward at first but with a little practice it will soon become second nature. Better yet, many come to find it so enjoyable as to be almost addictive!

Your breathing will gradually become more regular and slower each time you do this. Although you should never count you may want to briefly check your rate at the end of a session now and then. The ideal rate to shoot for is 6 or 7 breaths per minute. But take your time – it usually takes several weeks to reach this rate comfortably.

But you don’t even need to go that far to get the benefits: Clinical trials reveal that breathing slowly in the way described above at a rate of less than 10 breaths per minute leads to significant reductions in blood pressure. Even more amazingly, the results are cumulative and begin to last around the clock in 4 to 6 weeks: a real and lasting drop in blood pressure!

You may also find that it reduces general levels stress and anxiety and can even improve your sleep. It can be useful on a second level too: those who suffer from stress or anxiety attacks can apply slow breathing as a tool for fast, on-the-spot relief.

My personal experience confirms these findings. After trying nearly every natural remedy imaginable, none of which worked, I finally solved my high blood pressure problem with slow breathing – on my own, exactly as described – and I’ve since witnessed many others enjoy even more dramatic results.

So what’s stopping you now? Give it a try. All it takes is 15 minutes a day.

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