4 Ways to Breathe More and Stress Less

by Hilton Head Health Intern Kelsey Camien

While life can be demanding, there are techniques to overcome your daily stresses. Meditation is a great way to help alleviate stress in less time than you would think. In just 10-15 minutes a day, you can have a fulfilling meditation practice with these 4 tips:

Create a routine.

Practice in the same spot every time. This will help condition your mind to move into your meditation practice faster. If it’s possible, choose a location where you only meditate: maybe a chair outside or lying on a mat. It’s best to find a quiet, comfortable place without clutter and distractions.

Meditate at the same time daily, this will help solidify the practice. Some like to meditate upon waking up to help center themselves for the day, others choose right before bed to unwind. You can also try a mid-day meditation to help relax yourself right before or after a stressful moment.

Creating this pattern will become a value in your life, a habit you won’t want to break.

Connect to your breath.

Connecting to your breath is a key component while meditating. Using a mantra, which is a sound, word, or phrase, can be an aid in doing so. There are countless mantras, so choose what resonates best with you. Some like to count the breath: 1-2-3-4 on the inhale and 1-2-3-4 on the exhale. You can also use phrases such as “I am peace” or “I am.” Examples in practice: inhale “I am” exhale “peace” or inhale “I” exhale “am.”

Be kind and gentle with yourself. Thoughts will come in from time to time. Think of these thoughts as clouds that float by, allow them to dissolve and return back to your breath and mantra.

Be passive, not active.

While meditation does take some practice, it shouldn’t be something you stress about; that is what you’re trying to relieve! When you begin your meditation, give yourself permission to let go of all the stress, worries, and tension you may be holding onto. Set a timer with a gentle chime and tell yourself that this is your time of day when all the cares of the world seem far away. The timer will eventually sound and life will be right where you left off.

Be still.

Sit or lie down in a comfortable position. Set an intention not to move during your practice. You may notice that more activity is happening inside of you now that you are still on the outside. With commitment, your physical stillness will lead to emotional and mental stillness. Over time, this will become habitual. Every time you sit still, your inner frenzy will turn into a calm and peaceful state of mind.

Modern Meditation

If you haven’t made a practice of meditating because the whole idea conjures up images of Birkenstocks, tree-hugging, and granola, then it’s time for you to leave the 1960’s mindset behind and embrace modern meditation. Yes, there’s an app for that.

The health benefits of meditation are widely recognized among all areas of medicine and science. As medicine, science, and technology advance, meditation matches their pace. Meditation refuses to be tossed aside like some relic from the days of forgotten health fads. Instead, meditation has modernized. Guided meditations are just a YouTube video, app, podcast or website away. That, and the fact that all those resources are free, really means just one thing -- no more excuses.

Just in case you have been too busy with your fast-paced, perpetually-stressed life and somehow missed the memo on the health benefits of meditation, below is a quick recap.

What Stress Does…	What Meditation Does…
Increases heart rate	Decreases heart rate
Increases blood pressure	Decreases blood pressure
Increases respiratory rate	Diminished respiratory rate
Causes a higher pulse rate	Lowers pulse rate
Increases oxygen consumption	Decreases oxygen consumption
Increases blood lactate	Decreases blood lactate
Increases muscle tension	Decreases muscle tension
Produces cortisol	Reduces cortisol
Production of noradrenaline	Reduces noradrenaline

Now that you’re up to speed, I want you to take part in the Great American Meditation Experiment. Okay, I made that experiment up. I just want you to make a commitment. I want you meditate for an average of 15 minutes a day for two weeks straight using any or all of the resources below. On day one, I want you to rate your stress levels on a scale from 1-5, with one being not stressed at all and five being highly stressed. Then, on day 7 and day 14, rate your stress levels again. The goal of this experiment is for you to recognize that just 15 minutes a day of meditation can greatly reduce your stress levels. I feel certain that you will see a huge return on your time investment.

Get Started…

YouTube Videos:





Websites:

Fragrantheart.com 

Audiodharma.org 

Podcasts:

Mary and Richard Maddux Meditation Oasis (iTunes)

Apps:

Take a Break – Guided Meditations for Stress Relief (for iPad & iPod)

Buddify (available for iphone & Android)

Albums:

Sleep Easily: Meditations by Shazzie (iTunes)

A Moment Of Peace From Hawaii

Aloha, from Hilton Head. Yes, I am back to the grind (if you call living on Hilton Head and working at H3 the grind). As I mentioned in my last blog, the best thing about returning from vacation is the knowing that I am coming home to a beautiful place and a job I enjoy. I promise that this is the last time I will talk about my trip, but I had to share one more amazing experience that we had with you. On our last day in Maui, we wanted to keep it simple—nothing too strenuous because we were facing the long trip home that evening. So we consulted our excellent guide book, Maui Revealed, for some ideas.

 

We decided to take a drive along the scenic northwest coast of Maui. The road was described as narrow and windy and we were cautioned to drive slowly and keep our eyes on the road (difficult to do with the incredibly beautiful scenery). Well, we soon found out that narrow meant REALLY narrow, in fact one lane in many places, with one stretch of road being one lane for a whole 1.5 miles. Not only was it narrow, there were many sections without guardrails and sheer cliffs only a few feet away from our tires. The picture below gives you pretty good idea of what road was like.

[caption id="attachment_7465" align="alignright" width="420" caption="Kahekili Road"][/caption]

I can tell you that there were times my heart rate was as high as it gets during a vigorous cardio workout. Having said that, when we had the chance to pull off the road, and take in the views on solid ground, it provided one of the most relaxing and calming moments of our time on Hawaii.

Sometimes when things get hectic and the stressors of life begin to pile up, it’s good to take a mental break, stop, close your eyes, and think about something pleasant or calming. It doesn’t make the stress go away but it might help put it in perspective—or least create a temporary reprieve. Here is the picture I am going to see in my mind’s eye the next time I need to take that mental break.

Focus

These days, mornings are definitely a challenge.  Hala, soon to be 3, is a little “slow-moving”, to put it nicely.  Whether it is changing her mind about what she wants to wear, resisting brushing her teeth, wanting breakfast before getting dressed or simply just not wanting to do anything just yet… she finds a way to stall.  Her knew favorite word (which she can clearly say, but we’re still working on learning the meaning of) is “focus”.  Whether it’s a toy that’s out of place, a question she recalls from the previous night (“What’d you have for dinner last night, Mama?”), or something her little sister is doing – her world is full of distractions. 

Life can be full of distractions, can’t it?  It is so easy to be pulled into conversation, “play” with the newest technology revelation, entertain that mind game in our heads encouraging procrastination, or wallow in feelings caused by a previous situation for far longer than anticipated.  Much of our time can be wasted on these unnecessary side turns. 

Just think, what if each and every moment of your day was filled with purpose?  Don’t get me wrong… “down time” or “play time” can certainly be purposeful, so this wouldn’t be a life without relaxation or fun! How accomplished would you feel?  How content?  The only moments we are guaranteed are the ones we are living right now.  So how can we strive, then, to focus on each moment with purpose?

1. Start each day with a mental review of your life vision and what you hope to accomplish for the day.  A glass full of optimism wouldn’t hurt either.


2. Practice mindfulness exercises so that you can start each task with a clear and open mind.  Be present in the moment.  Don’t spend your time worrying on what lies ahead, or gravel in the past.  The past is gone, now is here.


3. Establish a schedule that works with your daily energy flow.  Assign “brain tasks” when you feel alert and focused, and plan your physical activity to give oxygen to the brain and stimulate its activity.


4. Anticipate the need for change.  Four years ago my focus was directed mainly on my career, creating a retirement fund, things of that nature… Now, I find myself researching preschools and contributing to 529 plans.  Identifying the need to change focus is different than losing focus – they should not be confused.

Take a moment to reflect on the past 5 years and look forward to the next 5… what’s different for you?  What can you do today to help you focus on where you want to be five years from now? 

 

Quote from Disney’s “Princess and the Frog”… a bit of advice from Tiana’s father:

Tiana:

Charlotte's faity tale book said,

if you make a wish on evening star

it shoulda come true.

 

Tiana’s Daddy:

Hmmh, won't you wish on that star, sweetheart?

- Yes, you wish and you dream with all your little heart.

But you remember dear Anawet,

that old star can only take you part of a way.

You got to help him with some hard work of your own.

And then...

Yeah you can do anything

you said you mind to.

Just promise your Daddy one thing?

That you'll  never, ever lose sign

what is really important.

[caption id="attachment_7210" align="alignright" width="420" caption="from The Princess and The Frog"][/caption]

When It’s Time to Reboot

A couple of weeks ago I had the mulley-grubs (no, it’s not a strange skin condition or parasite). The mulley-grubs are more like a state -- similar to being in a rut. I was cranky for absolutely no significant reason and everything seemed to take more time and effort.

Not one to dwell in the mulley-grubs, I quickly planned a girl’s weekend in Charleston with my best friend. We shopped, danced and laughed. Voila! No more mulley-grubs. It took just a 24-hour routine shake-up to “reboot” and shed the mulley-grubs.

It’s important to take notice of tiny ruts and sprinkle them with magic so they don’t become large ruts or a draining depression. It’s vital to change routines and spice up relationships so the mundane or everyday doesn’t transform into resentments and deprivation… that sense of missing out. It’s easy to slip into martyrdom where our happiness is on the other side of, “If only I had…If only I could...When this happens I’ll be happy.”

Possible cures for the mulley-grubs include an impromptu road-trip. Romance—booking a hotel room for you and your spouse and enjoying room-service (use the element of surprise by booking it at the last minute, in the middle of the work week). Also, try learning a new sport that’s completely out of your comfort zone. In fact, stepping out of your comfort zone is always a great way to challenge the mundane.

Being of service to others is another terrific way to break life’s monotony, as well as wake us from the martyrdom malaise. When we find ourselves helping others less fortunate than us, it quickly transforms that feeling of missing out into gratitude for what we already have.

Chances are that several of your friends are stuck in a rut as well. Get together and collectively decide on a new project, hobby or endeavor you can all do with excitement. Perhaps, it’s a fitness challenge— learning to belly dance or volunteering for Habitat for Humanity. Just make sure it’s something you look forward to and leaves you with a smile when you’re done.

Whatever strategy you use to reboot, make sure it’s health-enhancing. Destructive efforts to test the status quo will lead you further into unhealthy emotions and self-loathing. Always use the mulley-grubs as an opportunity to grow or connect.

What will you do today to reboot?

Gratitude

As I was driving home last night I found myself frustrated.  I wasn’t mad at anyone in particular, just frustrated.  Since we’ve started our family in the last 3 years my world has done a 180 turn.  I used to have more control over my time.  Aside from my work schedule and church service, I could pretty much decide when I wanted to fit in everything else – cooking, cleaning, exercising, time with friends/family, etc. 

Now, with my 2 year-old and 3 month-old, their schedules completely dictate mine.  If I want (or need) to do anything without them, it requires a lot of effort.  Errands I used to take for granted, I now have a baby strapped to my chest and a toddler singing her ABCs all through the store.  On an evening walk, I used to be able to reflect on the day, or look ahead in what’s to come and sort out ideas, feelings, etc.  Now, my focus is on my toddler who wants to ride her bike for the first 3 minutes, then walk, then push her sister’s stroller, then have me carry her, then it starts all over again.  In these summer months I get a little taste of single motherhood because it’s the busy season for my fiancé’s businesses. 

Well last night when I felt the frustration in lack of control rising, I remembered an activity that Johanna Smith Ellis encourages in the Personal Responsibility workshop that she’s holding next week – a Gratitude list.  Whenever I start to get that feeling that “life’s unfair”, I try to remember how important it is to be grateful for all the wonderful gifts we do have.  This exercise suggests that we right down 5 things we are grateful for each day.  They don’t have to be big things, it could even be your morning cup of coffee, but reflecting on 5 things you are especially grateful for today. 

Get past the hump!

2 days remaining until the weekend…but who’s counting!?  If you are like me, you may need a bit of stress relief in your life.  A little relaxation…

The hustle and bustle of work and life has finally caught up to me – and I feel at wits end!  Instead of pulling my hair out – which is what I feel like doing – or running straight to the freezer for a scoop (or 3) of ice cream – I am going to practice a few helpful coping strategies I learned here at H3.

 

-          Jot it down.  Start a ‘stress journal’ and spend 10 – 15 minutes writing about stressful events and how they made you feel.  This will help you not only get it out – but also pin point where your stress is coming from.

-          Laugh, cry, and scream!  A healthy way to relieve stress is to simply let it all out.  If you don’t have a friend or family member you feel comfortable sharing with, find a local counselor or professional.

-          Do something you love.  Find a hobby, volunteer, or spend time with friends and family.  You may feel overwhelmed at the thought of adding another item to your task list, but these may help take your mind off what’s stressing you.

-          Meditate or pray.  A great way to focus and relax your racing mind! 

-          Sweat it out.  Regular exercise is a GREAT way to manage stress.  Try exercises like kick-boxing (which actually let you fight out your aggression) or calming exercises like yoga or tai-chi.  Get those endorphins pumping!

-          Try these relaxation techniques.  Performing Progressive Muscle Relaxation will help relieve muscle tension.  You can perform this exercise either sitting or lying down.

-          Just Breathe…  Chest breathing is often associated with chronic stress and tension – you know, the short rapid breaths.  Try breathing from your abdomen – which helps regulate your heart rate and reduce the anxious feeling.

-          Treat yourself to a massage.  No explanation needed for this one ;)

 

Now that you are equipped with the best coping methods around – don’t worry – only 2 more days!