| Author |
Message |
dorothy
Member
Joined: 22 May 2007
Posts: 7
|
# Posted: 29 May 2007 07:12
Reply
Is there any simple stress mangement exercise or technique that can be done anywhere?
|
Vishal
Admin
Joined: 15 Apr 2007
Posts: 92
|
# Posted: 30 May 2007 01:03
Reply
One of the best and most effective ways to manage stress anywhere is through deep breathing. However, most people have forgotten how to breathe correctly! Correct breathing is where when you inhale, first your abdomen expands, then your rib cage and finally your upper chest. And vice-versa, when you exhale, first the upper chest caves in , then your rinb cage and finally the abdomen.
Spend 10-15 minutes everyday or whenever you are stressed to consciously practice deep breathing and see the difference.
__________________
|
NonCIMLL
Member
Joined: 21 Jul 2007
Posts: 5
|
# Posted: 2 Sep 2007 11:36
Reply
There is a very significant school of thought (Pilates) that says that correct breathing involves the stretching of the diaphragm and the expansion of the rib cage, but NOT the expansion of the abdomen. According to practitioners, abdominal muscles should stay engaged as much as possible in order to ensure consistent and adequate support for the lower back.
|
TajviRAC
Member
Joined: 7 Apr 2008
Posts: 80
|
# Posted: 17 Apr 2008 23:20
Reply
Deep breathing is a really good exercise.
But so far I have done breathing involving my abdomen muscles, too.
Now if you tell that, it was wrong, I am going to feel real sorry for having done the wrong practice.
Can you explain a breathing cycle?
And is the breathing to be done only through the nose or also the mouth is involved?
Regards.
|
Vishal
Admin
Joined: 15 Apr 2007
Posts: 92
|
# Posted: 18 Apr 2008 01:27 · Edited by: Vishal
Reply
Real deep breathing involves all the three - the abdomen, chest and upper chest. Breathe in through your abdomen, then the chest and then the upper chest by gradually expanding them. Hold it for a while (not till your become red) and then slowly exhale relaxing your upper chest, chest and finally the abdomen.
Pay attention to how you feel. It is the outgoing breathe that is of most importance in relaxation. The incoming breathe energizes and the outgoing breathe relaxes. Imagine all your tension, worries and negative energy leaving out your body with each exhalation. Feel the relaxation.
Remember, do not stress yourself into holding any position. It should come naturally.
__________________
|
CoolNcalm
Member
Joined: 2 Apr 2008
Posts: 45
|
# Posted: 19 Apr 2008 02:34
Reply
Deep breathing is often taught to singers, and that is how I came across it. I found it a more than adequate way of calming down because of the fact that it helps me meditate-you concentrate on the breathing on slowing it or on some other aspect of it, and in that way you lose the anger or stress over the other condition.
|
TajviRAC
Member
Joined: 7 Apr 2008
Posts: 80
|
# Posted: 1 May 2008 13:25
Reply
Thank you Vishal for the explanation.
So actually I was having the wrong practice all these days.
I hope I haven't done much damage. For the next few months, I am planning to carry on with the techniques you explained.
I feel, I am already having some results.
Great Advice !!
|
Jennifer071770
Member
Joined: 5 Jun 2008
Posts: 1
|
# Posted: 5 Jun 2008 10:39
Reply
I also practice deep breathing in the morning, however I do it along with progressive relaxation. I start by sitting in a chair and consciously clearing my mind of any thought, while taking Deep breaths. After I do a few inhale/exhale exercises (about 6-8 times), I find myself already starting to relax.
Next, [still in a sitting position] I like to relax my body forward across my legs and let my head and arms hang down. This opens up my upper back between my shoulder blades and stretches it out - which feels like heaven in the morning to me.
This is a stress management technique that is easy and literally takes only a few minutes. I like to do it first thing in the morning but it can be done in the evenings too.
__________________
Jennifer
|
Vishal
Admin
Joined: 15 Apr 2007
Posts: 92
|
# Posted: 6 Jun 2008 07:51
Reply
Thanks Jennifer!
__________________
|
mihac
Member
Joined: 12 May 2008
Posts: 3
|
# Posted: 22 Jun 2008 06:15
Reply
Yes thanks Jennifer. I'll try this exercise tomorrow morning.
Will let you know if it works for me.
Another option to loose your stress is with any kind of sports, any form of exercise helps me get relaxed.
__________________
|
onebeing
Member
Joined: 2 Sep 2008
Posts: 6
|
# Posted: 2 Sep 2008 00:49
Reply
What to do to Relieve Stress (remember that simplicity is the key here)
1) Breathe. There's no debating that breathing is the absolute foundation of your life. If you didn't breath you wouldn't live. But are you breathing naturally? Often we don't even pay attention to our breath and so it tends to become sloppy and unhealthy. Think of it like driving a car, if you don't pay attention to what you're doing you are going to end up in an accident.
* Stand Still
* Put your hands over your stomach (just below your belly-button)
* Inhale and expand the area under your hands (focus on this movement and your breath going in)
* Exhale and contract the area (focus on your breathing and your stomach).
* Repeat this as often as you need to. The more you practice the more helpful it will be.
The point of this breathing exercise is to bring your mind to the simple act of breathing in and out. This exercise will make more sense to you after your first few tries. Stop thinking about the world around you, the workload you have to face, or even the thoughts in your head. Focus ONLY on your breath and the expanding/contracting of your stomach. (this will also gently massage your inner organs and increase your health while keeping your breathing slow and gentle...you do NOT have to FILL your lungs with air)
2) Go for a Walk. This one is simple but you should remember to take your walk where you won't be reminded of what you were thinking about. Try to walk in a park or near the water. Again, choose the simplest and most peaceful scenery if you want to achieve a simple and peaceful mindset.
3) Meditate. Breathing and Walking are great ways to relieve stress in the short term but if you want to get rid of your stress permanently then you have to really put some practice into it. Meditation is the act of sitting in Stillness (mental and physical). Many people have trouble getting into meditation because they are so used to a hectic and fast-paced life but don't give up! If you have trouble blocking out the "buzz" of the world around you then find yourself a nice music cd (no lyrics, just soft music or nature sounds) and put on some headphones. If you can, use a Binaural Beats Audio track to help train your brain to operate in a more relaxed state.
__________________
|
Mika
Member
Joined: 5 Sep 2008
Posts: 20
|
# Posted: 15 Sep 2008 09:05
Reply
Quoting: Vishal One of the best and most effective ways to manage stress anywhere is through deep breathing.
I haven't tried that it a long while and I think it's one of the easiest things to do, especially in an office setting when you are not allowed to scream or go to sleep.
|
Dlf
Member
Joined: 15 Sep 2008
Posts: 20
|
# Posted: 15 Sep 2008 21:57
Reply
Deep breathing works well for me to deal with stress. I also like to count backwards, it makes me concentrate on something other than whats bothering me
|
