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Break A Sweat To Break Your Stress

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lexamen
Title:
Break a Sweat to Break Your Stress

Word Count:
864

Summary:
Want to live a stress free life? Discover the many benefits of how exercise can dramatically reduce your stress levels.


Keywords:
exercise to reduce stress,reduce stress with exercise,stress,stress article,stressing,stressful


Article Body:
Are you swamped at work? Do you always feel one step behind trying to catch up on all the chores on your "to-do" list each day? Do you toss and turn in bed at night thinking about all the things you should have accomplished that day, but didn't? All of us have experienced a hectic set of circumstances in our lives at one point or another. Maybe you experience stress every day of your life. This stress can lead to sickness, depression, and make you feel overwhelmed. Therefore, how can you combat this nagging daily stress? One answer is exercise.

Stress comes in both physical and mental forms. The severity of stress placed upon your body depends on your job, family, and life obligations. Exercise will benefit nearly everyone from a mother of five to a single on-the-go professional. You can find a form of exercise to suit your needs whether you have just ten minutes of free time a day or can hit the gym regularly. Exercise has the potential to be a highly effective stress reducer. Following are common questions, excuses, and solutions regarding exercise in our daily lives.

How does exercise affect the body? Won't it make me feel tired? On the contrary, exercise has been shown to increase "endorphins". Endorphins are the "feel good" chemicals that are linked to an elevation in mood. This endorphin kick can be akin to eating a chocolate bar. Chocolate has caffeine and hits the pleasure center in our brain. Exercise is similar in that blood pumps faster in our bodies increasing the oxygen supply to our brain. This endorphin rush is why many exercisers become addicted to exercise.

Exercise has long been an antidote to stress. Exercise takes your mind away from the stresses of daily life while you run, lift weights, or engage in any activity that raises your heart rate. An added benefit to exercise is that it will help you sleep better at night. For many people stress wreaks havoc on their lives by causing insomnia. Make sure, however, that you don't exercise too close to bed time. The rise in activity and heart rate that exercise brings should be completed at least three hours before bed time. Each person reacts differently to exercise so test out different exercise times and see which time works best for you.

How am I supposed to find time to exercise when my day is already filled to the brim with chores, kids, work, etc.? Before you brush off exercise time, take a closer examination of your day. Do you have down time? Do you spend time watching television? Many people watch television during the course of the day. This television time could be exercise time instead. Record your favorite TV shows and watch them later after you have exercised. Time exists for exercise; it is just a matter of making time and placing value on your exercise program and overall health.

What type of exercise should I do to relieve stress? I don't want to be a gym rat and purchase an expensive health club membership. Good news. You don't need to sign an expensive gym contract to get your exercise in for the day. You can exercise from the comfort of your own living room or head outside and enjoy the fresh air.

For example, break a sweat with exercise videos/DVDs. There are a bevy of exercise videos/DVDs available for home use that range for calming Yoga to boot camp kick boxing. Some videos/DVDs come with extras such as free weights, aerobic steps, exercise balls, and strengthening bands. It is like you have a personal mini-gym all to yourself. You can create your own exercise video library and rotate the different workouts to keep your exercise program varied and interesting.

Strap on your walking shoes and head outside to enjoy the sights of your neighborhood. Walking is a low impact form of exercise. It is fun to walk with your spouse, children, and friends. Many neighborhoods have jumped on the walking bandwagon by starting walking clubs. They meet twice a week in the morning for an hour long walk. It is a great way to get to know your neighbors and exercising with a partner will help you to keep on track. This accountability is a great defense against skipping your workout.

Many people want to get away from the stress of others. They want to walk and exercise by themselves. If this applies to you then you can listen to a tape or CD on your walk. It is a great way to catch up on books you have been meaning to read by listen to the audio version. Or you can listen to soothing music. Either way you can reduce stress from your daily life by placing your focus on other things besides all the errands you need to get done that day.

Reduce your stress with exercise. It is a natural way to energize your body and calm your mind. Make exercise an integral part of your daily living. You will be glad you did as you enjoy each day, stress free.


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BONUS : Title:
Breathing And Stress

Word Count:
1261

Summary:
Energy is eternal delight.— William Blake

Breathing is vital to health, energy and peace of mind.

So, why should breathing be a problem? After all, everyone breathes, don't they? Unless you have a physical problem, which a doctor should look at. Right?

Well, it's not that simple. Almost everyone I deal with in my practice breathes incorrectly. This affects a whole bunch of things.

Energy

Most people believe that the most important reason for eating is for build...


Keywords:
Stress, Anxiety, Depression, Self Help, Advice


Article Body:
Energy is eternal delight.— William Blake

Breathing is vital to health, energy and peace of mind.

So, why should breathing be a problem? After all, everyone breathes, don't they? Unless you have a physical problem, which a doctor should look at. Right?

Well, it's not that simple. Almost everyone I deal with in my practice breathes incorrectly. This affects a whole bunch of things.

Energy

Most people believe that the most important reason for eating is for building blocks for the body.
Wrong!

The most important reason is energy.

And the most important source of energy is not food…

It's oxygen.

When you breathe badly, your body doesn't get an efficient supply of oxygen. This means that you are losing out on your primary source of energy.

Eating

Because you're missing energy, your body sends messages to you that you need more energy. So, you will be tempted to eat.

If you are overweight, this is a problem!

Even if you don't suffer from overweight, you'll still be tempted to eat refined sugar, chocolate, and refined (junk) foods. All of these supply fast, low-grade energy that runs out fast. You may be tempted to take caffeine (e.g. coffee, tea, certain fizzy drinks), which cause even more problems.

Illness

Without your prime source of energy — oxygen — your body struggles to eliminate toxins properly. This leads to increases in "free radicals", which you might have read about. It also leads to an increase in the number of mutating cells, a cause of many illnesses, including cancer.

Smoking

If you smoke, you may be interested to hear that many people breathe deeply only when they smoke. So, when your body needs a good deep breath, it will often ask for a cigarette!

For these people, breathing properly and doing the breathing exercises I give later on this page will actually reduce their smoking!

Stress!

Breathing badly also leads to increased stress. Stress compromises your immune system. In other words, your body finds it harder to fight off illnesses.

Besides, I don't know many people that actually want more stress. Do you?

Toxins

I already mentioned the role of energy in removing toxins. And you know you have blood, which your heart pumps around your body. But, did you know you have two circulation systems?

The second system is called the lymphatic system. What is it? The lymphatic system acts as the "sewer" of your body. It collects the junk and poisons, and gets rid of it.

The problem is: Your lymphatic system's pump is your breathing. That's right — only when you breathe can your lymphatic system work. So, when you breathe badly, your body can't effectively get rid of the poisons and other junk.

Thinking

Breathing badly even affects our ability to think quick and deep.

Summary

To summarise, this is what happens when you breathe badly.

You lose out on your most important source of energy.

You get hungrier, especially for junk food and sweets.

Your body suffers from a lack of efficient oxygen, which negatively affects your "free radicals" and can increase your chances of long-term illnesses.

You feel more stressed, which reduces your body's ability to fight off illness.

Your body's lymphatic system functions badly, so it can't eliminate toxins as efficiently as it should.

Even your thinking is impaired.

Breathing well

OK, then, so how should you breathe?

Well, there are many exercises that you can do for breathing. Some are designed to clean your body; some to reduce your stress; and so on. But before looking at exercises, let's look at your breathing habits.

Check your breathing

In a short while, I'll ask you to stand in front of a mirror and take a deep breath in. I'll ask you to notice what happens. In particular, I want you to look at all of these things:

What happened to your shoulders (did they rise or stay roughly still)?
What happened to your chest (did it rise high or stay roughly still)?
What happened to your stomach (did it go in, stay roughly still or expand)?

OK, so here's what I want you to do.

Stand in front of a mirror.
First, breathe out — empty your lungs.
Take in a deep breath, and notice what happens to your shoulders, chest and stomach.

Again, empty your lungs and again notice what happens to your shoulders, chest and stomach.

Repeat this as many times as you need to notice what's happening.

Correct your breathing

If you quietly watch a baby sleeping on its back, you can notice the correct way to breathe. When breathing in, the baby's stomach rises (expands). When breathing out, its stomach goes in. Its shoulders and chest don't move, or move hardly at all.

This is what you should aim at. Here's the checklist for what you should see in front of the mirror when you breathe in deeply.

Right Wrong

Your shoulders stay level
Your shoulders lift up

Your chest rises only a little
You use your chest to store all the air

Your stomach expands

Your stomach goes in

Breathing relaxes you
Breathing in tenses you

A lifelong habit

I first learned this habit in martial arts as a teenager. It took a while, but eventually it became a habit. If you already have this habit, then good! If not, for your own peace of mind, I recommend you change the way you breathe.

Remind yourself about the way you breathe, every time you…

Walk through a doorway
Lie down to go to sleep
Wake up in the morning

Get into a car, bus or train
Get out of a car, bus or train

Breathing exercises

There are breathing exercises that you can do for certain results. I'll give you three different ones here.

Cleansing breathing

Here's something that will set you up for the day. It's a lovely habit to get into first thing in the morning. I find it totally addictive, far more so than coffee. If possible, do this in a clean area — away from traffic fumes and with plenty of ventilation.

To start, remember how you should breathe. Breathe out.

Breathe in slowly and as deep as you can, to a count of about four seconds.
Hold your breath for 12–16 seconds (less, if it feels uncomfortable).
Breathe out slowly, emptying your lungs as much as possible, for a count of about eight seconds.

Repeat these steps several times. You may feel slightly light-headed. As someone once told me, "That's your brain saying, Thank you!" I find this such a lovely feeling, that sometimes I'll start to wander around the garden, breathing away, realising after about five minutes that I'm still doing this exercise!

Fire breathing

Although this has a fiery sound, it's actually a stimulating quick stress relief. Do this whenever you have to keep going, but feel, "It's getting too much for me!"

Inhale through the nose.
Hold for a moment.
Breathe out in short, sharp bursts: fuo-fuo-fuo-fuo…

Do this six times or so.

Anxiety breathing

Feel anxious? Here's a soothing one.
To start, sit comfortably in front of a table. Elbows on table, palms over eyes, eyes closed.

Imagine (visualise) your palms lighting up brightly.
Imagine this light flowing down through your arms…

Back up to your shoulders…
To your chest…
Down to your solar plexus. Light up your solar plexus strongly.
Beam the light backward to light up your spine. Let the light flow down to strongly light up your coccyx (your tailbone).
Notice your breathing.

Stay like that, noticing your breathing, for as long as you want.


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