One of the most potent keys to expanding your capacity when you are under pressure is to control your breathing pattern during your day-to-day work. Every day you take between 16,000 and 23,000 breaths, and each breath takes in about 250ml of oxygen and disposes of 200ml of carbon dioxide.
In many Eastern traditions, breath is seen as the 'essence of life' and healing, and is known as 'Qi' (chi), 'prana', or 'life force'. For centuries the Yoga gurus have trained themselves to control their breathing rate to the point where they are able to slow their heart rate down, reduce their blood pressure, dramatically increase or decrease their body temperature, and control the amount of pain they feel in their body. The rate, depth and quality of your breathing can increase your energy levels, calm your nerves, clear your mind, enhance your health and even block pain."
There are 3 general breathing principles that apply to each situation. They are:
1. DEPTH: Allow your abdomen (belly) to move in and out as you breathe. Allow your breathing to be deep in your abdomen, instead of being shallow in your chest. This allows your diaphragm to efficiently draw air in and out of your body. Sitting for long periods often tenses the abdomen muscles, reducing the depth of each breath.As you breathe in, allow your abdomen to move out. As you breathe out, allow your abdomen to move in. (This is the natural way you breathe when you are asleep)
2. POSITION: Remind your body to be in an upright position, instead of stooped or hunched over posture. Being hunched over a computer all day can get your body into the habit of tensing stomach and chest muscles - which restricts your breathing. Every so often, stop what you are doing and deliberately sit up straight. Notice the difference your body position can make to your breathing pattern.
3. FREQUENCY: Taking longer rhythmic breaths both calm your body and help to focus your mind. Breathing in for 4-5 seconds, holding for 2 seconds, then breathing out for 4-5 seconds is a good starting frequency to create positive breathing habits.
Unless you make a habit of breathing deeper, with better body position, and good frequency every day, you will probably fall back into stress induced short, sharp and shallow breathing habits. Remember, using your breathing as a stress relief tool is quick and very efficient. This is the most potent of all the stress management techniques because your breathing patterns controls your emotions, and you can control your breathing.
STROKE: Remember The 1st Three Letters... S.T.R.
STROKE: Remember The 1st Three Letters... S.T.R.
My friend sent this to me and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks. Please read:
STROKE IDENTIFICATION:
During a BBQ, a friend stumbled and took a little fall - she assured everyone that she was fine (they offered to call paramedics) and just tripped over a brick because of her new shoes. They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.) She had suffered a stroke at the BBQ. Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today. Some don't die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this... A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.
RECOGNIZING A STROKE
Remember the '3' steps, STR . Read and Learn! Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three simple questions:
S * Ask the individual to S MILE .
T * Ask the person to T ALK to SPEAK A SIMPLE SENTENCE (Coherently) (eg 'It is sunny out today').
R * Ask him or her to R AISE BOTH ARMS .
NOTE : Another 'sign' of a stroke is this: Ask the person to 'stick' out their tongue. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke. If he or she has trouble with ANY ONE of these tasks, call 999 immediately! ! and describe the symptoms to the dispatcher.
A cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved.
My friend sent this to me and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks. Please read:
STROKE IDENTIFICATION:
During a BBQ, a friend stumbled and took a little fall - she assured everyone that she was fine (they offered to call paramedics) and just tripped over a brick because of her new shoes. They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.) She had suffered a stroke at the BBQ. Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today. Some don't die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this... A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.
RECOGNIZING A STROKE
Remember the '3' steps, STR . Read and Learn! Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three simple questions:
S * Ask the individual to S MILE .
T * Ask the person to T ALK to SPEAK A SIMPLE SENTENCE (Coherently) (eg 'It is sunny out today').
R * Ask him or her to R AISE BOTH ARMS .
NOTE : Another 'sign' of a stroke is this: Ask the person to 'stick' out their tongue. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke. If he or she has trouble with ANY ONE of these tasks, call 999 immediately! ! and describe the symptoms to the dispatcher.
A cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved.