In this edition of the Stress Cops PodCast Radio Show we bring you an important stress reduction and stress management article by the famous stress expert - Dr. Herbert Benson, MD. Benson outlines the 4 fastest way to bust your stress response fast -- and go on to establish more stress free living.
Stress, stress, stress, stress. It has become the enemy of our modern life. The docs tell us it causes illness. We know that. What we need to know is how to stop it -- NOW.
Scores of studies have proven the benefits of what we call the *relaxation response* -- a mental state causing your blood pressure to drop, your heart and breathing to slow down, and your muscles to become less tense.
Actually creating the relaxation response is basically very simple. Once you are comfortable with it, you can use it to cope better with everything from minor frustration to performance anxiety.
There are four simple ways to stimulate the relaxation response:
(1) Progressive Relaxation
One of the most powerful ways to stimulate deep physical and mental relaxation is progressive relaxation. First choose a short phrase such as just let go.
Then sit quietly in a comfortable position and close your eyes. Relax your muscles – beginning with your feet, then progress upward to your calves, thighs, abdomen, shoulders, neck, face and head.
Just breathe slowly and naturally. As you exhale, silently repeat your word or phrase to yourself. Do not be concerned if other thoughts flash into your mind. Just return calmly to focusing on your phrase. Ideally continue this exercise for 10 to 20 minutes. But even five minutes will leave you calm and refreshed.
(2) Power Breathing
Your breath is the primary source of oxygen for your body and brain. The more oxygen available, the clearing your thinking, and the better your general vitality and healing ability.
Start by inhaling slowly through your nose only. Pull in air way down until your belly begins to expand. Pause briefly, then exhale slowly and gently through your mouth. Pause briefly again, then pull in another slow breath through your nose.
Do not force this process. Just do it at your own pace. Think *five* during your first exhale, *four* on your second, and continue down to the count of *one.* This exercise gets easier with practice, and has great benefits.
(3) Relaxing Activities
You do not always have to sit quietly to create the relaxation response. You can do it while walking, jogging, playing a musical instrument, writing, painting, or while engaging simple repetitive tasks such as knitting. Yoga, tai chi, meditation and repetitive prayer are other great ways to put yourself in this healthful mental frame.
(4) Brainwave Training
If relaxation is still difficult, you may want to do some mental re-programming to improve how your mind responds to stress. Chronic stress is a mental habit. And like any other habit, it will only go away if replaced with other behavior patterns.
Over thirty years of research have proven that brainwave training is the fastest instant stress reducer known. Instant stress management is great. But a regime of alpha/theta (A-T) brainwave training has an even bigger payback -- it trains your brain to easily order your mind and body to relax on its own, and makes you far more creative.
You will find more great stress management and stress reduction articles at Quantum-Self.com -- the Self Discovery Community, and in the Quantum Brain Gym -- the online brainwave training center.
by Herbert Benson, MD with Julie Rosset, MA
(c) 2005 All Rights Reserved
The Stress Cops Radio Show
We always talk stress management and stress reduction.
9:21:57 AM 
|
