Worry will wear you down physically and mentally. Prolonged worry can cause serious health problems. So how canÂ one who worries a lot learn NOT to worry? It may not be easy, but it can be done. You must commit yourself to a thought-adjustment!
Worried You Are Losing Control?
Feeling out of control (your life, your finances, work, family, etc.), feeling a sense of dread, and feeling inadequate are not only threats to your disposition; they are threats to your health in general.
When we feel more vulnerable, we are less likely to maintain healthy habits. We turn to unhealthy and excessive behaviors to comfort ourselves, but the relief is quite temporary, while the health effects are lasting.
Stress and worry accounts for two-thirds of family doctor visits. According to the U.S. Centers for Disease Control and Prevention, it causes half the deaths of Americans under sixty-five.
Try This for Starters: Breathe Right
Proper breathing is probably the easiest and most powerful way to protect your health. It results in better digestion and circulation, more restful sleep, decreased anxiety and a more stable heart rate. Take deep breaths. Let your abdomen rise like a balloon as you inhale, filling it all the way. As you exhale, let your abdomen gently relax back toward your spine.
Researchers at Harvard University found that breathing slowly and deeply from the abdomen triggers a blood flow boost to the brain and up to a 65 percent reduction in stress.
Even when you are just sitting still or doing every day tasks, take deep breaths. It helps keep you relaxed, which helps you worry less.
Proper Powerful Breathing – Calm the Body and Mind
Proper powerful breathing methods will to calm the body and mind and induce a heightened sense of awareness. Breathing exercises have been practiced for thousands of years in the East. The West began studying the effectiveness and importance of them several years ago. Currently, sufficient research has taken place to confirm the usefulness of these techniques.
When you breathe shallowly, you are not getting enough oxygen. You can end up with lower levels of oxygen and higher levels of carbon dioxide in your blood. This can be taxing on your body and cause undue fatigue.
When your lungs do not fully expand and you do not get as much oxygen in your blood, your heart rate and blood pressure can go up.
How to Do Proper Powerful Breathing
Practice breathing from your diaphragm when you are tired or about to go into an energy-draining situation. Try this:
Place your hand over your belly button and inhale. Your abdomen and chest should rise an inch. As you exhale, they should fall an inch. You should feel this rise and fall with your hand.
The following proper powerful breathing methods can be helpful for reducing anger, anxiety, depression, fatigue, irritability, muscular tension and stress.
Deep Relaxed Breathing
The purpose of this technique is to develop a good, relaxing breathing method. It may be practiced anytime. It is especially during stressful situations.
Lie down on a blanket or rug on the floor. Bend your knees and move your feet about eight inches apart, with your toes turned outward slightly. Make sure your spine is straight.
Place one hand on your abdomen and one hand on your chest.
Inhale slowly and deeply through your nose into your abdomen to push up your hand as much as feels comfortable. Your chest should move only a little and only with your abdomen.
Continue step three until it becomes rhythmic and comfortable. Now smile slightly, inhale through your nose and exhale through your mouth, making a quiet, breezy sound as you gently blow out. Your mouth, tongue and jaw will be relaxed. Take long, slow, deep breaths raising and lowering your abdomen. Hear the sound and feel the texture of breathing as you become more and more relaxed.
When you first begin this technique or proper powerful breathing, do it for five minutes. When you become more comfortable with it, you may extend it up to 20 minutes. It similar to a meditation type exercise.
Upon ending a session, stay still for a few minutes and try to keep the entire body relaxed.
Proper Power Breathing: The Relaxation Sigh
A sigh releases a bit of tension and can be practiced at will as a means of relaxing.
Sit up straight.
Sigh deeply, letting out a sound of deep relief as the air rushes out of your lungs.
Let new air come in naturally.
Repeat this procedure eight to twelve times whenever you feel the need for it. Experience the feeling of relaxation.
The Clenched Fist Proper Powerful Breathing Technique
This proper powerful breathing technique will stimulate your breathing, circulation and nervous system.
Stand up straight, hands at your sides.
Inhale and hold a complete natural breath as described above.
Raise your arms out in front of you, keeping them up and relaxed.
Gradually bring your hands to your shoulders. As you do, slowly contract your hands into fists so that when they reach your shoulders they are clenched as tight as possible.
Keep the fists tense as you push your arms out straight again very slowly.
Pull your arms back to your shoulders and straighten them out, fists tense, as fast as you can, several times.