Good Stress, Bad Stress, and No Stress With Mindful Breathing

Important Note: To listen to the "Mind Over Stress" podcast episode related to this blog post, click the audio player at the bottom of this post. Because some phones and tablets may not show the player, you can also listen on our "Mind Over Stress" website home page at http://MindOverStress.us.

Is There Such a Thing as "Good Stress"?

It's important to make a distinction between a stress experience that can be positive and another that can be problematic - and how to deal with the latter.

The Eustress Experience

A visit to http://Dictionary.com tells us that a type of stress called "Eustress" is defined as, "stress that is deemed healthful or giving one the feeling of fulfillment". 

Examples include situations such as learning a new skill, preparing for your wedding, or those "butterflies" that come just before you're about to make a presentation. Eustress is episodic rather than chronic; it is typically associated with a positive change or experience.

The Distress Experience

Dictionary.com tells us that "Distress" the "other" stress experience - includes, "great pain, anxiety, or sorrow; acute physical or mental suffering; affliction; trouble". 

While there are an array of differences between eustress and distress, two of the most important are the duration and the meaning we give to the stress sensations. Typically, eustress situations are short lived (example: going on that "first date") and have an element of fun or positive excitement.

Distressful situations typically drag on for what seems like forever. Examples include working for a nasty boss, a lack of money to pay the bills every month, or being the caregiver for a seriously ill family member. There is no sense of fun, adventure, or positive excitement when we experience distress.

How Much Stress is Too Much?

One good way to determine when we are in a chronically distressed state is to monitor thoughts, emotions, and energy. Chronic distress wears on our sense of well-being and robs us of vitality. Our thoughts, mood, and general disposition turn negative. 

If your mood and sense of physical and emotional well-being turn south and you recognize your relationships are suffering, it's time to take action to manage and ultimately master the chronic distress experience called the Stress Repose.

How Do I Begin to Master Stress?

There are countless ways to mitigate and ultimately master the Stress Response. One of the easiest ways is to build short, mindful breathing breaks into your daily routine. This does not require you to sit on a cushion, OM, or spend hours in meditation. For most people, extended daily meditation isn't an option.

3-Step Mindful Breathing Practice

As a start toward your Stress Mastery way of living, I suggest doing the following simple Mindful Breathing practice.

• Set a timer or email reminders to alert you at least once an hour (once every 30-minutes is better) that it's time to take a break.

• Close your eyes for 60 - 90 seconds and simply breathe. As you breathe say in mind or out loud, "In" as you breathe in and then say "Out" as you exhale. The idea is to give your attention to the breath as you breathe in and out.

• If your attention drifts toward thoughts or physical sensations other than your breath, as soon as you notice the change, simply return your attention to your breathing.

After completing your 60 to 90-seconds of Mindful Breathing, open your eyes, stretch, yawn and return to your activities renewed and refreshed.

When you complete your first Mindful Breathing practice, congratulate yourself! You've taken an important step towards a practice of Mindfulness Meditation and a calmer, healthier you.

Improved Well-being With Each Day of Mindful Breathing Practice

You'll begin to notice positive brain | mind | body benefits of Mindful Breathing practice within a couple of days. Those emotional and psychical benefits will grow with each day of practice. Aim for at least 10 to 15-minutes of Mindful Breathing in total each day, accumulated one to two minutes at a time. 

If you would like to practice Mindful Breathing for more time each day, so much the better. 

Podcast Episode for This Post

Listen to the "Mind Over Stress" podcast episode that leads you through the easy 3-step Mindful Breathing method by clicking the player below. 

If you don't see the player, go directly to the Mind Over Stress podcast website at http://MindOverStress.us. 

This episode is available on the site's homepage. 

Blessings, light, and peace,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | Mind Over Stress Podcast: http://MindOverStress.us 

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Too Busy to Meditate? Try This 2-Minute Mindful Moment Break

The research is overwhelming. Meditation is a powerful, highly effective way to enhance physical and emotional well-being. But what if you don't have time to sit and meditate during your busy day? There is a 2-minute solution that will work for you!

Too Busy to Meditate?
Try the 2-Minute Mindful Moment Break

Perhaps you've tried meditation in the past and said something like, "It just doesn't work for me". Perhaps sitting in a meditative posture for 20 to 40-minutes a day simply doesn't fit your lifestyle. Trying to carve out 20, 30, or 40-minutes from a day already oversubscribed with too many "To-Do's" simply isn't going to happen.

The Good News 

Here's some good news: if you spend only one or two minutes an hour throughout your day de-stressing with easy Mindful Moment breaks, you can experience many of the same benefits enjoyed by those dedicating 30-minutes to an hour a day in formal meditative practice.

There are countless ways of adding Mindful Moment de-stressing breaks to your day. Here is one 3-step method to get you started.

Step 1 - Preparation:

First, set a reminder on your smartphone, computer, or other device to alert you once an hour. When you receive the alert - or as soon as safely possible after the alert - stop your work activity. Stand up, close your eyes, and slowly inhale and exhale three times. Open your eyes and take a few steps forward as you stretch, and yawn. Yawn and stretch two or three more times and then sit down or - if you prefer - continue to stand for step 2.

Step 2 - Come to Your Senses:

Sit or stand comfortably. Assume a posture that feels dignified and erect, but not stiff. Close your eyes, breathe in gently through your nose (mouth closed) and then exhale slowly through your nose.

As you continue to breathe slowly and comfortably with eyes closed, bring attention to your hearing. Simply "tune in" and notice. The first few times you do this, you will likely be surprised at how much more you hear when you bring awareness to the sounds around you. Attend to the sounds for about 10-seconds.

After attending to the sounds, shift your attention to your breath. Notice what aromas or scents you perceive. If there doesn't seem to be any identifiable scents, simply notice how the breath feels in your nasal passage as you breath in and out. Attend to your sense of smell for about 10-seconds.

Next, shift attention to your sense of taste. Notice what sensations are present in your mouth. Feel your tongue without moving it. Stay present with whatever sensations you notice in your mouth for about 10-seconds.

Now, allow your attention to move to your sense of touch. What temperature sense can you notice on the skin surface of your hands. Move awareness to your face. What sensations are present on the skin surface of your face? Move awareness to your neck and chest. Can you feel clothing touching your neck or chest? Just notice for about 10-seconds.

Open your eyes gently. Breathe in and out gently and allow your eyes to notice objects and their colors. Allow your attention to center on the shape, texture and color of whatever you see in front of you. Allow a soft, open gaze for about 10-seconds.

Again, bring attention to your breathing. Take two or three comfortable breathes, stretch and yawn one final time.

Step 3 - Return Attention to Your Daily Activities:

Congratulate yourself! You just completed a mindful meditation session using the Mindful Moment method.

Notice how you feel. Notice what's different. You'll likely feel far more relaxed, but alert.

You're now ready to return to your daily activities refreshed, renewed, and more creative.

For more Mindful Moment de-stressing techniques, email us at Stress Solutions, LLC, address CarterMethod@gmail.com. Your brain, body, and mind will thank you!

To ensure you never miss a Stress Mastery post, enter your email address in the "Follow by Email" box on the right.

With light and love,

Steve

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

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