Picture Perfect Breathing for Fast Stress Relief

If you've experienced one or more traumatic events or you are prone to chronic stress, it’s important to engage in self-care activities including monitoring stress levels and taking steps to neutralize stress before it becomes overwhelming.

In this blogpost and companion podcast episode, you’ll discover a simple, effective breath technique you can use anytime to lower stress and create a sense of relaxation and calm.
Picture Perfect Breathing

Applying Picture Perfect Breathing (PPB) for 60 seconds or more allows mind and body to let go of tension and disempowering thoughts as your brain and body are refreshed and renewed.

With only one to two minutes of Picture Perfect Breathing, you'll be ready to engage in whatever activities are at hand feeling great. Engaging in PPB periodically throughout the day is a great way to maintain a sense of calm and control.

One important item: If you have asthma, COPD, or other breathing or lung problem, please talk with your doctor before doing Picture Perfect Breathing.
Here Are the Steps for Picture Perfect Breathing

• Begin with a yawn, sigh, and stretch. Really give it a good stretch, sigh, and yawn even if you don't feel like yawning.

• Choose a framed picture (preferably a picture of a calming scene), a doorway, or even your computer monitor or laptop screen. You'll be using the corners of your focus object and moving from corner to corner as you breathe.

• Allow your gaze to focus on the lower left corner of your focus object. Allow a gentle, unstrained focus. As you gaze at the lower left corner, inhale for the count of 5, which represents about 5 seconds.

• Gently hold your breath as you shift your gaze to the upper left corner of your focus object and count to 5.

• Shift your gaze to the upper right corner of your focus object and exhale gently through pursed lips for the count of 5.

• Shift your gaze to the lower right corner of your focus object as you relax into the empty breath sensation for the count of 5. If you feel an urge to breathe before reaching 5, go ahead and do so. With just a few times through the process, you will likely feel comfortable mindfully allowing the empty breath sensation to simply be for the count of 5.

Take one or more normal breaths. and then repeat the process for a total of 3 to 5 cycles. Each cycle will take about 20 seconds (5 seconds at each of the 4 corners), so 3 cycles will take about a minute.

Finish with another good yawn, sigh, and stretch and then return to your activities refreshed and rejuvenated.
Guided Picture Perfect Breathing Experience

PPB was the featured technique in the episode linked below of the, "Easy Stress Cures" podcast. Simply click the white triangle on the podcast player below, listen to the episode, and experience the positive mind and body benefits waiting for you.

For more "Easy Stress Cures" podcast episodes visit the, “Mind Over Stress Show” website at http://MindOverStress.us. 

To learn about Stress Solutions, LLC and how to apply Emotional Freedom Techniques (EFT) to dissolve stress and create empowering beliefs and a happier, more successful life, visit, https://www.EFT-MD.com.

My Best Tip to Avoid Holiday Stress and Promote Harmony

"No" symbol (circle with a diagonal line) over word "Stress"

It’s holiday time. A time when family and friends gather to tell the same jokes and stories to the same people who heard them last year and years before. Along with those stories and jokes, the holidays can often bring a special kind of stress.

As CEO of Stress Solutions, LLC for 11 years, I’ve been dedicated to helping people avoid stress and - if stress can’t be avoided - to release stress for a sense of calm and peace in mind and body. 

My One Best Tip for Holiday Harmony

With the holidays ahead, I would like to share what I believe to be the one best holiday stress avoidance tip given the current political climate. That tip is:

When getting together with family and friends, avoid conversations about national politics. 

Why? Let us count the ways:

• No matter how passionate, persuasive, or logical you are in stating why your beliefs are “the truth”, you will not convince anyone who holds contrary beliefs to change those beliefs.

• The current state of political discord makes reasoned civil discussion virtually impossible between too many people who hold strong opinions about our current President or those vying for the Democratic party nomination.

• It’s highly probable if conversations gets heated, honest differences and reasoned discussion will be abandoned and replaced by ad hominem attacks on your intelligence, your character, your beliefs, or all of the above. Depending on who you say positive things about, you risk being labeled a socialist, a communist, a racist, anti-LGBT, etc., etc., etc.

• These kinds of conversations introduce an energy of conflict and ill-will into what should be a fun, enjoyable gathering.

• Fractured relationships from such strident discussions can be hard or sometimes impossible to mend.

How to Handle Political Discussion

If you attend family, work, or other social events over the holidays it’s pretty much guaranteed someone will ask you, 

“So, what do you think about the situation with Trump?” or something similar. 

From a conflict avoidance (and thus a stress avoidance) perspective, I suggest offering a reply along the lines of:

“Things in Washington are a mess, that’s for sure. I guess we’ll need to wait and see how it all works out.”

Or,

“You know I’m so tired of the political noise in Washington, I simply tune out.”

How about?...

“It’s a mess. Hey, have you been following the (insert team name here, weather event, etc.)? 

If your conversation mate insists on pursuing a political discussion, you can choose to listen politely. A response of, “interesting” or something similar will work well followed by something like, “Hey, I’m going to get a snack. We’ll talk more later”.

Avoid Temptation

Avoid Temptation - You’ll Thank Yourself for Doing So

As tempting as it may be to engage in political discussion, if you want to keep your stress level low and conversations cordial, resist the temptation. Remember, there’s nothing you can say to make other people change their minds. Let go of any need to, “set the record straight” and tell others what’s really going on.

As you leave the gathering and on your way home, you’ll thank yourself for being smart. 

The holidays can be stressful enough without adding heated political conversation to the holiday punch. Be kind to yourself and avoid the drama. 

Listen to Companion Podcast Episode

Listen to the companion "Mind Over Stress" podcast episode  for this post by clicking the player below.

Stephen Carter

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

How to Escape the Multitasking Trap - 3 Simple Steps to Release Stress and Improve Performance

How often do you get caught up in the hectic swirl of trying to juggle six tasks at once, only to do none of them well? 

“If I only push harder”, you say to yourself; "I can do better!"

“Yes, I will redouble my effort and do even more so all of these tasks get done!”. 

The Truth About Multitasking

Here’s a seldom heard truth: The parts of your brain handling conscious procedural tasks typically associated with day-to-day cognitive activities aren’t wired for multitasking. Your brainstem and midbrain sections handle parallel processing tasks with ease. The prefrontal cortex, that brain region where conscious cognition occurs, handles one task at a time.

What is actually happening when you think you’re multitasking? Your attention is moving rapidly from one activity to another. Five seconds here, three seconds there, and 10 seconds to several minutes of confusion trying to figure out what to do next. 

With each transfer of attention, there is performance friction. There is a time and brain energy cost every time you change focus. We are serial processors trying to make believe we have the ability for parallel processing. We don’t.

Trying to multitask results in your brain using up energy faster than your physiology can recharge the batteries. Your body tries valiantly to keep up, but as your energy wanes, you hit a brain performance wall.

Stress and It’s Effect on the Sympathetic Nervous System

Here we have an old friend named Stress begin knocking on our emotional door. One major stress trigger is the perception that we have too many tasks to complete in a given time period without the necessary resources.

Under stress the Sympathetic Nervous System, also called the Fight or Flight response, becomes hyperactive. Blood flow to higher brain regions including the Prefrontal Cortex, that area where rational thought normally hangs out, is reduced in favor of energizing large muscle groups in preparation to fight the tiger or run to safety.

The simple fact is we become significantly more stupid when we’re highly stressed. This makes it virtually impossible to perform well any of the tasks we so valiantly attempt to complete.

3 Simple Actions for Better Performance

What are the antidotes for the multitasking trap?

First, recognize multitasking is a myth. Your brain is wired to attend to one conscious task at a time. This is physiological fact.

Second, use what are called Focus Intervals. Schedule ONE task at a time and stick with that task until it’s done or you’ve worked on that task for no more than 45 minutes.

Third, take short, three to five minute breaks every 45 to 60 minutes. Get up, walk around, stretch, run in place, engage in relaxed diaphragmatic breathing, or engage in other energy restorative activities before returning to work.

Want extra bonus points? Turn off your phone and close out from all social media sites. They’re distractions that waste time and take energy away from productive, higher value activities.

Listen to the Podcast Episode for This Post

Listen to the companion podcast by clicking the player below or click: https://radiopublic.com/mind-over-stress-WDJEJ7/ep/s1!3512e#t=2

 

For more Stress Mastery and Mindful Living tips, visit us listen to the latest “Mind Over Stress” podcast episodes at http://MindOverStress.us.

Stephen Carter | CEO Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us 

How to Change a Painful Memory With a Simple NLP Technique

Can you change the way a painful incident is remembered?

You may be surprised to learn our memories are not fixed. 

As a matter of fact, many of our memories are far from accurate. As an example, ask a sibling or friend to recall an incident where you both were present. Chances are your sibling or friend's "story" has significant differences from the one you remember. You may even wonder if you're talking about the same incident.

This can be a big problem in our criminal justice system. Ask five eye witnesses to a crime what happened and you'll get seven different versions of the event.

Our Memories Aren't Fixed

To make matters worse, our own memory of a given event can change over time. Memories aren't photographs or video files. We may recall only a scant few bits and pieces of a past event. The brain fills in the rest to flesh out the memory.

There is a good news piece to this story. You can usually consciously change how you recall a given experience. If the experience was painful, you can adjust how the experience is rendered in mind in such a way as to lesson and often dissolve the emotional reaction.

NLP to the Rescue 

One tool for helping change how we represent and experience memories is a method called Neuro-Linguistic Programming, or NLP. 

In the episode (click player) linked below of the, "Mind Over Stress" podcast, I take you through step by step a short NLP process to literally change how your brain represents a problem memory.

Important Disclaimer!

One important caveat: This technique is offered for informational purposes only. It is not intended to treat or prevent any medical or psychological condition. If you choose to try this technique, you agree to take full, complete, and sole responsibility for your own psychological, emotional, and physical wellbeing. Always consult your medical doctor or appropriate licensed therapist for all issues of concern.

Assuming you're keen to learn and apply the NLP technique, click the player below and follow the simple steps shared in the audio podcast.

Stephen Carter | CEO, Stress Solutions, LLC | https://www.EFT-MD.com | "Mind Over Stress" Podcast website: www.MindOverStress.us

Direct link to player if you don't see one immediately below. 
https://radiopublic.com/mind-over-stress-WDJEJ7/ep/s1!759a5

3 Stress Busting Ideas for Stress Awareness Month

April is Stress Awareness Month. This is a great time to look at the stress and the stressors in your life and create a path to eliminate or significantly lower the chronic stress response.

Good Stress Versus Bad Stress

A certain minimal level of stress can be good. It can help us focus attention and access success resources. That kind of stress is eustress.  

Eustress can happen for example when we're thinking about a first date with someone, preparing for a presentation, or doing something for the very first time. You've practiced, you're ready to go, you've done all the things necessary. But there are still those butterflies in your stomach. That type of stress is short lived, it’s episodic.

The problem stress is long term chronic stress. The sources of chronic stress can be many. They can be problematic situations at work, problems with significant others in a relationship, or ongoing financial based stress. These all (and many other situations) can create chronic stress. 

How can you successfully deal with stress? 

3 Ideas to Dissolve Stress 

Idea Number 1: Conduct a Stress Assessment

The first thing I suggest is take an inventory of the top two or three situations, people, or circumstances you believe are stressors. Write those stressors down. Naming the stress and naming the source of stress alone can often help reduce your stress response. 

Once written down, let your imagination wander and come up with three actions you can take to help reduce that number one stressor.

Questions to consider: 

• Can you eliminate the trigger? 

• Can you better prepare for the problem situation? 

• Is this a situation that can be helped or eliminated with an honest, open conversation? 

Let your subconscious mind have free rein to offer ideas that can eliminate or reduce the stress response.

Repeat the same process for the second and third stressors on your list. 

Idea Number 2: Take Defense Action Ahead of Stress Creating Situations

What do I mean by that? As an example, If you know you're going to have a conversation with someone who is a problem, plan that conversation and the circumstances related to that conversation. 

Rehearse in mind how you are going to deal with that person or situation. Create a mind video story where you act out what you will do, say, and feel. Play that video in the theatre of mind. Make the video big, bold, and in full Technicolor.

Once you have the plan in place and you created and played your video story, write down an affirmation that supports your story.

For example, if a co-worker is a problem you've created a video story about how you will deal with that co-worker on a day to day basis or in a particular situation. The affirmation would be something like, 

“I choose to develop the strategies I created in that video story. I choose to apply those strategies in circumstances where I have contact with the individual I have a problem with."

The magic two words are, “I choose”.  Before going into an interaction with that person, revisit the video story. It only takes a couple of seconds to do that. Then, reread the affirmation you have written down. This will help ensure you are emotionally prepared and mentally ready to deal with whatever comes up. 

Idea Number 3: Take 1 to 2 Minute Breathing Breaks

I recommend you apply deep breathing early and often. Breathe in for the count of five, hold briefly for a second or so, and breathe out for the count of five. That can be four seconds, five seconds, or six seconds. 

The important thing is to breathe diaphragmatically and rhythmically with a slow comfortable in breath, a brief hold for a second or so, and a slow out breath. As you breathe out, smile and say peace. Apply deep breathing for 30 seconds to two minutes as time and circumstances allow.

Doing this simple breath exercise several times a day will help keep your stress level down. You will feel better, your stress level will be lower, and you will have a much, much better day.

In Summary:

• Take a Stress Inventory and identify two or three promising stress lowering strategies;

• Create a video mind story for one or more of your chosen strategies and prepare a short affirmation using the words, “I Choose”; and,

• Practice 1 to 2 minutes of deep, Diaphragmatic Breathing several times a day.

Visit the “Mind Over Stress” Show Website

For more Stress Mastery methods visit the “Mind Over Stress Show” website at http://MindOverStress.us. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us 

1-Minute Neck Roll for Stress Reduction

How do you know when you're stressed? You feel it in your body.

One of the areas where stress shows up frequently is the neck. In addition to radiating tension from clenching your jaw, having your head down and forward looking at your phone a hundred times a day adds extra physical stress. 

Cellphone Neck Stress

The average human head weighs about 12 pounds. Bend your head forward and the effective weight on the cervical spine will be much higher. Tilt your head to a 15-degree angle, the weight on the cervical spine more than doubles to about 27 pounds. Greater head extension can result of an effective weight of as much as 60 pounds.

One obvious way to reduce neck strain is to keep your head straight up and lower your eyes to read your phone. It will take practice to break your "head forward" habit, but it's worth the effort.

1-Minute Neck Roll

One great way to release neck stress is to do gentle head rolls. If you have cervical spine or other neck injure, please talk with your doctor before doing any neck involved exercise.

Set a timer or look at your watch in preparation for this 1-minute experience.

Phase 1:

• Sit or stand with good posture, head up.

• Slowly, slowly allow your head to rise and then gently drop forward. Your head will find a natural stopping place. Don't force your neck forward. Rather, allow gravity to release the tight muscles and your head will naturally drop until your chin rests on your upper chest.

• Begin to slowly, slowly rotate your head toward your left shoulder. Allow the natural movement of your head to continue until your head is again erect.

• Again, allow your head to gently and slowly drop down until your chin again rests on your upper chest.

• Slowly and gently roll your head toward your right shoulder. Allow the natural movement to continue until your head is again erect.

Repeat 3 times slowly, gently.

Phase 2:

• After the third rotation, bring shoulders up and gently and slowly rotate your shoulders backward and then forward.

• Finish by stretching your arms outward and then stretching your fingertips outward as far as comfortable. 

• Bring arms up over your head (assuming there is no injury restricting this movement) and then bring your hands together at the top of the overhead stretch. 

• Slowly lower your hands keeping them together and stop with both hands at your middle chest area in the prayer position.

• Stretch out once again, yawn, sigh, and return to your activities.

This easy neck roll and stretching routine will take about a minute, but you'll feel calm and relaxed for hours.

More Stress Reduction Tips

For more Stress Mastery tips, read previous blog posts on the https://StressMastery.blogspot.com site and listen to episodes of our "Mind Over Stress" podcast by visiting http://MindOverStress.us.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

How to Apply Loving Touch for Self-Care

Listen to this podcast episode by clicking the player below. If you don't see a player, click this direct link: https://www.spreaker.com/episode/16170008.

 

Two female cupped hands

Loving Touch Technique for Self-Care

In this episode of, "Less Stress More Joy!", you'll experience an easy to use method to calm and renew called, Loving Touch. 

Loving Touch uses fingertips to stroke sensitive areas of your hands with soothing, gentle movements. You can also apply Loving Touch to your face, arms, legs as time permits to experience even deeper states of relaxation, peace, and calm. 

Loving Touch is a sensual, gentle way to release stress and feel great. It's a marvelous way to create what's called the Relaxation Response, which is an optimum state of mind and body for emotional and physical well-being.

The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.

Yawn, Sigh, Stretch for Cognitive Clarity

In addition to Loving Touch self-care, by listening to this episode in the player above, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique helps clear brain fatigue and revitalizes the prefrontal cortex of the brain after long periods of mental activities. 

After applying the, Yawn, Sigh, Stretch action, you'll experience a sharper sense of presence and cognitive clarity.

More Great Calming Resources

For more stress dissolving audios and videos, visit http://MindOverStress.us. 

Stephen Carter

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

P.S. If you would like to learn Emotional Freedom Techniques (EFT), visit our site www.EFT-MD.com.

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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