Will You Relax? 3 Ways To A Faster Stress Relief

One of the increasing risks of illness and negative effects on health has been the growing levels of stress in daily life. The ever increasing pace of life is certainly having an effect on sleep, concentration, moods and, of course, relationships. However, stress is something that can be combated very easily. There are proven methods of relaxation that will not only help you beat stress, but improve your health and general well being as well.

Presented below are 3 easy relaxation methods which produce results quickly and are very easy to learn.

1. Learning Abdominal Breathing

Have you ever wondered why it is suggested you take a deep breath whenever you are hassled or irritated or tensed or anxious? The fact is that taking a deep breath during times of stress cannot produce results. In fact, it actually increases your stress and makes relaxation more difficult. The best time to learn abdominal breathing is when you are calm. This is one of the most effective relaxation methods around. The point to be remembered is that do not learn it when you are upset or stressed .

Here is the primer on how to do abdominal breathing. Place one hand on your lower abdomen and the other on your chest. Take a deep breath and concentrate on slow breathing. The key is to ensure that the abdomen goes out with each inhalation with the chest remaining still. The suggested number of times that this exercise be done is twice a day. It will be better if the exercise is performed before a mirror. Keep the number of breaths to a minimum so that you don't get dizzy. And yes, the next time you are stressed, start abdominal breathing to calm your mind and body.

2. Use Stretching Techniques

One of the symptoms of stress is that your shoulders or head may begin to ache or your jaw clenches . In fact the severity increases as the stress level increases (so do the symptoms). This happens because, when you're tense, your body reacts by sending extra blood to your muscles, which makes them tight and tense; so much so, that muscles in the chest when tensed can restrict your breathing to a good extent.

One of the easiest ways is to mobilize your body and start stretching. The effect is that the muscles will get relaxed and also allow you to breathe deeply. Stretching doesn't take much time and can practically be done during any part of the day. A regular stretching regime will reduce stress to a great extent. The best relaxation techniques are found in Yoga exercises.

3. Use Relaxation Audios

It takes some time before you can master relaxation techniques. For some, the results have to be instantaneous. One way to relax for these kind of people is to use relaxation audios. The relaxation audios work by making you concentrate on the sensations of relaxing your mind and slowing your ever busy mind.

One of the fastest ways for learning relaxation skills and for reducing stress as such has been the use of subliminal relaxation self-help audios. They are very effective as they work at the pre-conscious level . However, for this to work effectively, you would have to set aside half an hour. Lie comfortably, preferably on a bed or a chair and let no one disturb you for half an hour. Though initial results may seem poor, a continued use over 2-3 weeks can get very good results for most people.

Many of today's relationship and health problems are because of stress. It is in good order that you learn effective relaxation methods to maintain a good health and keep in check stress levels.

: article by Alan Moore [ Get a free Stress Management ( http://willyourelax.com/ ) 7-Part E-Course and receive a free mp3 download of an interview with a clinical social worker ('Coping With Stress') with your first issue. Visit http://willyourelax.com/ for details and get loads of great relaxation tips and strategies for coping with stress. Free meditation report also available. ]

Effective Stress Relaxation Techniques

Schedules, meetings, career, family, kids, parent meets stress! By the end of the day, you are ready to pull your hair out unless you can do something to relax. But, in a scenario where there is not a moment to spare, it is difficult to find time-effective ways to unwind. Then, how can you overcome stress?

According to Dr. Trevor Powell, stress is a positive force that can enable a human being to survive. Considering the connotations that the word has in our life today, it is hard to believe that stress can have any positive effect on us. Each one of us experiences some amount of stress. Up to a certain limit, stress can stimulate us to perform better. This is because stress can evoke certain body reactions that make us feel energized, alert and focused.

But too much stress is counter-productive. It impairs performance and brings out dangerous knee-jerk reactions. Too much stress or negative stress can lead the body to produce stress chemicals that linger in the blood and prevent us from relaxing. High levels of stress over long periods of time can lead to anxiety, fear, frustration, panic, emotional withdrawal and depression. In its worst form, stress can lead to health problems like ulcers and diabetes. It is obvious that we have to develop certain effective stress relaxation techniques to cope with negative stress.

Massage : Massaging tense muscles and kneading soft tissues relieve stress. A good body massage can help you feel relaxed and integrated. However, you would need to find a professional massage therapist in order to get full benefit from this technique.

Visualization : Visualize a beautiful place in your mind. It could be the beach, the park or even your back garden. Feel the sights and the sound of the place you love. This will help you relax.

Music : Stress reducing music has been used even in the ancient past. Emperors and kings used music and dancing to unwind after a hard day of toil. Listening to specially designed relaxation music is one of the most effective stress relaxation techniques known to man. Stress reducing music has been used by clinical psychologists and hypnotists to induce a deep state of relaxation in their patients. These specially designed pieces of music have voices, rhythm and tempo that will help an individual relax. Their specially designed musical notes guide the brain to generate a deeply relaxed state of mind. There are special CDs and DVDs available for both stress reduction as well as inducing a deeply relaxed sleep.

To be of any use, effective stress relaxation techniques must be cost and time-effective. Plugging on to stress reducing music and listening to it through your ipod or mobile phone while you drive yourself to work or sit in a bus or train is one of the easiest ways to cope with stress.

: article by melinamenny [ Stress Relaxation Techniques ( http://www.enhancedhealing.com/ ) - Enhanced Healing is committed to providing our visitors the finest quality in relaxation music & relaxation videos, holistic vitamins and aromatherapy products. We are also dedicated to delivering holistic lifestyle information through our Health & Wellness articles. ]

Headache Pain - Methods and Remedies for Stoping the Pain of Headaches Before it Starts

If headache pain is a frequent problem for you, there are ways to help prevent them. Many headache sufferers have reported success with natural, homeopathic products, relaxation techniques, and the use of aromatherapy essential oils.

Aromatherapy may seem a little "out there" but think of how the human brain works with the olfactory senses, more commonly known as the sense of smell. It's logical to trust that if a smell can touch off a headache, it may then also be quite effective in their prevention. There are specific aromas which are quite effective for calming nerves and reducing tension. The delicate scents of vanilla and lavender are calming to the mind and brain. They're found in numerous bath products labeled for use in soothing and calming both tension and stress.

Peppermint oil also demonstrates potential in producing good results for preventing headache pain. Vicks Salve applied to the forehead was a tried-and-true method of addressing severe headaches for many people in years past and is still a good remedy to try for that stubborn, painful throbbing.

Medical acupuncture is undergoing a popularity surge for its ability to control various types of physical pain, including headaches. Scientific research has shown that it is a legitimate therapy for treating both headache and migraine pain. Dental pain and nausea have also been shown to respond favorably to acupuncture treatment. More research and medical studies are needed to prove this is the perfect treatment for headache pain.

Physical exercise is underestimated as it pertains to prevention of headaches. Headaches are frequently induced by tension and stress and therefore physical exercise is a terrific way to relieve those problems before the pain begins. Prior to starting any form of exercise, it is best to contact your doctor or medical professional to choose the right exercise program for you and your health situation.

Begin slowly on any exercise regimen if you do not already exercise regularly. Take a brisk walk around the block, spend several minutes on the treadmill, or do some simple stretching routines. You shouldn't exercise to the point of exhaustion or pain. Always pay attention to what your body is telling you - it knows when it's had enough and needs to rest.

Studies show that some headache patients who undergo chiropractic manipulation have had good results in preventing their headaches. Complications, although rare, can arise as a result of chiropractic manipulation and may include the possibility of stroke from the manipulation of the neck. To be safe, consult your doctor before undergoing chiropractic manipulation, especially if you have high risk factors for stroke.

Herbal and nutritional remedies such as vitamin B12 and magnesium are also quite effective in headache prevention for some people. Normally, results are not seen until a person has taken the supplements for at least three months.

Food and drinks which are high in caffeine should be avoided by anyone who experiences frequent headache pain. Switching to caffeine-free soda, coffee, or tea may diminish the frequency of headaches. Keeping a food and headache diary can be crucial in determining your personal headache triggers. This diary will help you identify specific food and drink triggers, as well as environmental and stress causes, so you can avoid those in order to help prevent recurrence of headache pain.

The prevention of headaches may prove to be easier than treating them once they have begun. Exercise at least three days a week, keep your diary, and watch your diet. Steer clear of foods which trigger headaches and take steps to help reduce the stress and tension in your life.

Spend a little extra time and take a relaxing bath with sweet-smelling bubble bath, calming essential oils such as lavender and/or chamomile, or bath salts. Light a candle with a soothing scent and lay back for a few moments with your eyes closed. Relax!

: article by Dee Braun [ Dee Braun, a single mom of 6, is a Certified Aromatherapist, Certified Dr. of Reflexology and a natural health practitioner. Click now to visit Remedies4.com at http://www.remedies4.com/ - a large directory full of free natural health ebooks ( http://www.remedies4.com/ ) covering common ailments, illnesses, health conditions and natural healing techniques. ]

You And Your Migraines: How To Exercise Without Pain

Exercising when you have chronic headaches is always a challenge. Many times a migraine is made worse by even light activity and most migraineurs want to just lie down and be still as any movement makes the pounding pain increase. So how do you get exercise if you are having regular headaches? One of the best ways to reduce the level of pain and frequency of migraines is through aerobic exercise. The exercise will raise serotonin levels and since serotonin receptors are involved in migraine, this reduces headaches. Endorphins also go up (the brain's happy drug!) so everyone feels good after exercising.

Great. Just great. Sounds fine. But how in the world can you do this when your head is exploding? And if you have a daily headache, just the thought of exercising causes anxiety because the exercise might make the headache soar to a pounding migraine. It sort of starts going around and around and around.

The key here is to break the cycle. Start small but keep repeating the actions. If you have a headache that is mild but bearable, go for a walk. Everyday that you can manage it, do the same. Gradually increase the walking to a fast walk and work up a sweat. There will be days when the migraine attack strikes and you won't be able to exercise, but they may start reducing in frequency.

Another tip is to pick a sport or activity that you love but are afraid to enjoy because of your headaches. Again start small. After all, roller-blading around the block at first go may sound trivial, but after awhile you will be cruising through all the parks and really getting some exercise. Or perhaps you might enjoy an activity you never thought you could conquer..like dancing! With the current national craze for ballroom and salsa dancing, even those with two left feet are getting into the action. With increased physical activity you will have less migraines and maybe even lose a few pounds!

But what if you have some other problems and mobility is limited? Stretching through yoga might be the answer for you. Gentle stretches and learning to hold some poses does exercise muscles, reduce back pain and headaches in general. The deep relaxation that comes with yoga is beneficial for stress reduction and that of course is the main cause of migraines.

Don't forget to pre-hydrate with plenty of water before exercising and have a little bit of food an hour or so before. Headache victims will provoke a headache through dehydration and low blood sugar, and exercise will only magnify these effects. Then if you get a headache during exercise it is natural to blame the exercise and not want to do it again.

Basically, if you are a headache sufferer, exercise has to become a way of life. This will help keep your migraines and even tension headaches manageable. This way you might get away from living a life centered around your headaches, and start living a life.

: article by Mary Betz [ Mary K. Betz MS RPA-C is a practicing Physician Assitant in neurology and specializes in headache medicine. Read more at Headache-adviser.com ( http://www.headache-adviser.com/ ) ]

High Blood Pressure Herbs

Every day, more and more people turn to high blood pressure herbs to lower their blood pressure naturally. The reason is simple. Pharmaceutical medications have way too many side effects: sleeplessness, impotence, leg cramps, dry mouth, fatigue, etc... Who needs that when there's a perfectly good alternative available?

High blood pressure herbs don't have side effects, they're safe, and they're relatively inexpensive. They also have lots of scientific support backing them up. So what are the most useful and valuable high blood pressure herbs?

Hawthorne Berry

Widely used in Europe, this herb promotes heart health, reduces blood pressure, and corrects unhealthy cholesterol levels. It also reduces hardening of the arteries and strengthens the pumping capacity of the heart. Because it aids the heart in delivering oxygen throughout the body, hawthorne berry is a commonly used supplement in the bodybuilding community.

One study that appeared in the American Journal of Clinical Nutrition reported that patients with high blood pressure and chronic heart disease "who were given 600 mg/d of a Hawthorn extract had lower blood pressure and heart rates and less shortness of breath when exercising compared with subjects not receiving Hawthorn."

Garlic

A truly wonderful plant, garlic has been used since the ancient Egyptians for both culinary and medicinal purposes. There have been tons of studies showing garlic's ability to prevent heart disease, atherosclerosis, high cholesterol, and high blood pressure.

The New York Times recently reported on a study that showed how garlic increases the levels of hydrogen sulfide. This is an antioxidant that transmits cellular signals to the blood vessels, telling them to relax. The result is improved blood flow and lowering of blood pressure.

Capsicum Pepper

Many herbalists consider this pepper to be one of the most powerful and beneficial high blood pressure herbs. There have been reports that it can stop a heart attack in 30 seconds! Whether true of not, there's no doubt that capsicum pepper has an immediately stimulating effect upon the heart and circulatory system. It reduces inflammation and allows blood to pump freely throughout the body.

The New England Journal of Medicine recently reported that people in Thailand have virtually no blood clot problems because of their frequent use of capsicum pepper.

These are three of the most powerful and widely used high blood pressure herbs. Because it's inconvenient to purchase each herb individually, most people simply use a multi-herb supplement. Perhaps the most popular is called Hyperzosin, which has been featured on Oprah, CNN, and in USA Today. It contains a perfectly balanced blend of herbs for lowering blood pressure naturally. The best part is--there are no side effects! You can live a healthy, active life just like people with normal blood pressure.

: article by Robert Henderson [ Robert Henderson is an expert on herbal remedies. If you'd like to find out more about Hyperzosin--its ingredients, how it works, where to buy it--please visit Hyperzosin ( http://www.hyperzosin-review.com/ ). ]