Stress Relief Techniques Extend Your Out of Breath

Stress Relief Techniques: Extend Your Out-Breath With The 7/11 Technique

Out of all the stress relief techniques, extending your out-breath as part of the 7/11 technique is extremely useful if you want an immediate calming effect. Whether you feel stressed, anxious or even angry, this is an easy technique for you to try.

How To Perform The 7/11 Technique
The name of this technique comes from the number of counts you need to breathe in and out for. Breathe in for 7 counts, and out for 11 counts.
In practice, however, you can be flexible with the number. For example, you may find it difficult at first to breathe out to a count of 11. In this case, you might start by breathing in to a count of 4, and out to a count of 6. When you practice you'll find it easier and easier to extend your out-breath.

Why Does This Technique Work?
Stress relief techniques can help to prevent our body's natural response to anxiety, sometimes known as the "fight or flight" response. Studies have shown that breathing out for longer than you breathe in can help you relax. And, in some cases, focusing on the counting can also give your mind something else to focus on - away from whatever may be worrying you at the time.

How To Practice The 7/11 Technique
You can use this technique whenever you need to. Many people find that stress relief techniques such as this one are perfect for moments where you're feeling anxious - such as before giving a speech, times  where you feel angry, and ordinary occasions to help relax your mind and calm general anxiety.

When you practice the technique, simply sit down somewhere quiet and repeat the process for around 6 times, or until you feel relaxed. If you're finding it difficult to breathe out for longer than you breathe in, try pursing your lips and letting the breath make a noise in the back of your throat. And, as mentioned above, it's perfectly fine to alter the counts to a rhythm that suits you.

You don't need to wait until you're feeling anxious to practice this technique. Many people find that it helps to practice it at certain times a day, such as once in the morning and once in the afternoon, until it becomes a natural reaction for them. However, if you are already feeling anxious it may help you to feel better.

As with any other stress relief techniques, it does take practice to get this one right. So keep trying and you'll find it comes naturally over time.

Relaxation Tips For Stress And Anxiety

Relaxation Tips For Stress And Anxiety: Visualization

One of the best relaxation tips you can use for stress and anxiety is to visualize yourself in a "happy" place that leaves you feeling calm. This is a great tip that can leave you feeling refreshed if things are just getting on top of you. Here's a quick guide to visualization.

1) Start by sitting comfortably and start breathing slowly, but don't force any breathing rhythm on yourself. One of the best relaxation tips is to breathe through the nose and out through the mouth to help control your breath. You should also try to breathe deeply, feeling your stomach rising and falling. Imagine that your lungs are in your chest.

2) When you are feeling calm and relaxed, you want to start imagining you are somewhere warm and comfortable. You might imagine you're on a tropical beach, that the waves are lapping gently on the shore, and there are tropical trees all around you. You are completely safe in this place, and it's warm, quiet and comfortable.

3) Now you need to let your imagination take you even deeper into the world you're imagining. Think about what you are experiencing with all of your senses. What can you hear? Maybe you can hear the gentle waves. What can you feel? This could just be a warm tropical breeze. Go through all of your senses to imagine your world in as much details as possible. Everything you imagine should be relaxing, comfortable and safe to help you relax even more.
4) Keep on imagining the scene you've set in your mind, while you breathe slowly into your stomach. Just keep experiencing all the aspects of your imaginary world for as long as you want - ideally 5-15 minutes - to allow you to relax fully.

5) When you're ready, go back to your day. You'll be feeling more relaxed and more calm. Use the technique again if you ever feel you need to.

Why Does Visualization Work?
Visualization is one of the most useful relaxation tips thanks to the way that it trains your body to relax. When you practice the mental state of being in a beautiful, peaceful and comfortable environment, you'll be training your mind to reach this kind of state even when you're not imagining yourself in that location. You can also use visualization as a way to help take you away from any stresses you may be experiencing in your day to day life, with an increased sense of perspective once you're done.

With all relaxation tips, you're going to have to practice before you get it perfect. Over time, you'll find it easier and easier to find this point of inner calm inside yourself.

Are you stressed?

Stressed?

What are your excuses for not doing something about your stress?

What IF you don't have the time? We're all busy and as long as we believe stress reduction requires time, we continue to reserve it for Saturday morning in the garden or 9:00 pm in the bath tub or late August in Maui! The truth is stress doesn't wait until you have time to 'manage' it. You need something that works 24/7, QUICK! It takes less than a minute to stop the stressful feeling with HeartMath's basic Quick Coherence® technique: Heart focus; heart breathing; heart feeling. Five times a day takes less than five minutes!

AND nothing's going to change anyway. Don't expect life to suddenly transform around you every time you shift into coherence. Do it for your own sake. Don’t ignore the impact you can have on others when you are more balanced or calm.

YEAH BUT it's not working. Be patient. Like learning any new skill, this takes practice. And simply thinking about it won't have the same benefit. You need to focus on and engage the heart; shift how you feel.

Anytime you learn something new, the least line of resistance has the tendency to win out. The time it takes to find an excuse can be better spent to:
Recharge your batteries. Make a shift before you feel stressed. Pause for 15-30 seconds and find something in your life to appreciate. Each time you do this, you boost your whole system.

Have fun with your practice. If you approach your practice too seriously, it will feel like a chore and create even more stress. Find ways to build coherence into your daily routines.

Finally, recognize your stressful feelings one more time today than you did yesterday and then do something about it. Just one extra shift to coherence a day can save wear and tear on your body.

It's time to get a handle on your stress, once and for all.

Source: Work at Home Moms Choices -WAHMChoices.com

A native of the Midwest farm country in Iowa, Marcia Chumbley has lived in a number of locations. She has resided in Chicago, Illinois; Milwaukee, Wisconsin; and Minneapolis, Minnesota., Living in rural and metropolitan areas taught Marcia to always look for the best opportunities each community could offer. She now lives in a rural area of Minnesota that has a small city flare and closeness to the land. Marcia’s work experiences outside the home include over 30 years in the medical and insurance field in manager, investigator and administrative roles. She has also worked as a contract administrator for a world wide security company. Marcia has work in the corporate world outside of her home and has various home based businesses over the years. She holds a degree in business management and is CMOM certified.Marcia is the founder and publisher of " Christian Work From Moms and Grandparents" web site, Faithful Grannies.com "Work At Home Divas Online for Boomers, Crafters and Stay At Home Moms, www.workathomedivasonline.com and Work At Home Moms Choices www.wahmchoices.com She is a well known published and featured author through out the internet.