Managing Stress - The First Defense To Manage Stress - Breathing

The first defense against unhealthy responses to stress is not Tylenol, Motrin... but instead deep breathing. Caution, if you suffer from panic - anxiety and or agoraphobia, this technique is not recommended until after the symptoms are history. This is because breathing techniques require internal focusing which is not recommended for anxiety sufferers. For them external relaxation techniques are recommended - see the resource box.

In response to stress, it is normal that our breathing is immediately affected. It becomes shallow and upper chest which is actually part of the defense mechanism. Even that a sigh is usually a tense upper chest unhealthy breadth.

We generally make three basic mistakes in breathing:
Were so consumed with our appearance that we learn to hold in our stomachs which greatly limits our breathing to the upper chest.
Then when we do take a deep breadth, we force our lungs to expand against our chest putting chest muscles in spasm. This can create chest and back pain.
Some of us lift our shoulders to take in that deep breadth. It's called "clavicle breathing" and it contributes to neck and headache.

Life is about stress and as we adapt to higher and higher levels of stress from one year to the next, our normal breathing becomes tense. Even as we sleep, we may breathe in a tense manner. The tense breathing also starves the body of much needed oxygen, affects our posture, and blocks our Chakras--the natural flow of energy through our bodies.

No matter what the physical health problem--headaches, neckaches, muscle pain... (all direct effects of stress), or disease such as cancer, heart disease... it's important to address breathing (except for anxiety sufferers as previously noted). The problem is that no one makes any money from deep breathing. No drugs are required so you will not hear an announcement on the radio, "Remember to do your stress reduction deep breathing exercise!"

Look for times during the day when you are feeling stressed, under pressure, in a rush, defensive, tense... It's during these times that instead of tensing as you normally would, that you instead remember to do your stress relief deep breathing.

And all you have to do to engage your first defense against stress is to consciously become aware of your breathing. Then shift from your upper chest tense breathing consciously to an abdominal breath.

How to take an abdominal breadththe first defense against stress:
Let your stomach and abdomen relax.
Breathe down through your chest into your stomach.
Let your stomach expand outward.
Let your chest expand slightly at the end of the breadth.

As you exhale:
Pull your stomach inward.
Expel all the air up through your chest.

If you can hear yourself breathe, you are breathing too fast. Ten to twelve breaths per minute is find. If you feel your shoulders lifting as you inhale, it is a tense breadth. Just let your shoulders be loose and limp as you inhale and exhale. Let your arms hang from your shoulder like rope.

If you have the time, take a class in yoga breathing to get in some serious breathing. yoga will provide many healthful benefits.

When to do your deep breathing: Make a list of times during the day when it would be appropriate to take advantage of the deep breathing stress management technique such as:
Whenever you're at a red light.
As youre waiting for your computer to load a program or shut down.
Before answering the phone or making a phone call.
As you listen to someone conversing with you.
Before eating or drinking.
Before entering a building or an office.
Whenever you notice yourself feeling stressed.
Whenever you can remember to take a deep breadth.

Remember, no one makes money on deep breathing so you will not hear an announcer on the radio reminding you to take your deep breadth exercise to manage stress.

See the resource box for a ready made cd for Abdominal Breathing with four different deep breathing exercises (including one to help reduce hyperventilation).

Richard Kuhns B.S.Ch.E NGH certified makes it easy to manage stress with http://www.dstressdoc.com breadth management techniques that also reduce hyperventilation. He is a is a prominent figure in the field of stress management and personal change. He is the creative force behind the best selling http://www.DStressDoc.com hypnosis self help cd's and a specialist with http://www.PanicBusters.com

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The Rules of Putting

putting is a skill that many golfers spend a lot time on because it is the shot that puts the ball into the hole. For many golfers, taking long shots is much easier than trying to hit the smaller ones. understanding more about putting will help you become better at making those short shots and sinking the ball on par or below.

The putting green is usually circular and covered in astro turf so that it can be seen from many yards away. It is a different color green than the rest of the course. It also signifies the end of the round. The object of golf is to make it to the green in as few shots possible and then hit the ball into the hole in one or two shots. This can be very difficult become some greens are on hills or they are farther away than others. Eventually all golfers will make it to the green, but it's what they do while on the green may determine how successful they are throughout the game.

If you taking golf lessons, you will learn how to use a putting wedge to make those small shots after learning the basics of a golf swing. putting requires you to have restraint and not overshoot the hole. Unlike other swings, when putting you should not move your arms as much. Keeping your arms close to the body will help you perfect the swing. Depending on the distance from the hole, you may need to hit the ball harder or softer in order for you to be successful.

If you are having difficulty with your putting methods, you should ask your instructor for special tips or advice on how to become better. Practicing often will help you improve. This includes going to the golf course and playing a few rounds. While you can buy small putting greens to keep in your office or backyard, nothing beats playing on a real course. Some driving ranges have specific areas for those who want to work on their putting as well.

When putting, you should prepare yourself mentally by not thinking you are going to fail. Keeping negative thoughts to the side will help you concentrate more on the game. Take your time when putting. If the green is slick, then make sure you compensate for this by hitting the ball a little harder so it can move through wet spots. If the green is dry, don't hit the ball as hard or you may miss the hole completely. Study publications on Benidorm golf courses before you go about actually playing golf in Benidorm.

Leroy Calstard often pens detailed articles on areas associated with Altea. You might find out more about his publications on benidorm golf courses at http://www.alicante-spain.com and various other sources for benidorm golf courses tips.

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