Sat Nam Breathing Technique to Reduce Stress

Long-Deep Breathing Technique used in Yoga & Meditation to Release Stress, Allowing the Mind & Body Much Needed Recovery.

This breathing technique calms the mind and soothes the emotions. Use at night prior to bed or at anytime during the day when you are experiencing high stress periods. Lie down on your back if possible, or trying sitting someplace calm & comfortable. Close your eyes, breathe through your nose. On your inhalation, fill your belly with air, pushing your stomach up to ceiling. Complete the exhale, relax your belly and bring your stomach back into its normal relaxed position. Continue the process for 3 to 11 minutes. Inhale positive thoughts & feelings, and exhale (a.k.a. release) negative emotions:

Repeat this Mantra 3xs:

Today I will…
INHALE health and EXHALE disease
INHALE strength and EXHALE weakness
INHALE energy and EXHALE fatigue
INHALE faith and EXHALE fear
INHALE peace and EXHALE tension
~Sat Nam~

Wishing you pain free days & many stress free moments.

Today I will renew myself by letting go of all expectations.

Natural Stress Management Techniques via The Positive Pear

The Positive Pear Blog: Holistic Health & Whole Body Wellness for Invisible Chronic Illness

Environment is the Mental Feeding Ground

Environment is the Mental Feeding Ground Choose Your Support System Well:

We begin to see, therefore, the importance of selecting our environment with the greatest of care, because environment is the mental feeding ground out of which the food that goes into our minds is extracted. ~Napoleon Hill~ 1873-1970

Relaxation is Good for the Mind, Body & Soul (Chamomile Tea)

Helpful RelaxationTechnique

Relaxation is good for the mind, body & soul. Create your very own relaxation ritual that you are sure to use each night. You can curl up with a nice warm cup of decaffeinated-herbal tea, such as Chamomile and a good book.  This will allow for well needed emotional, mental & physical recovery time. Everyone can benefit from taking the time decompress and reflect on the events of the day. However, those suffering from chronic invisible illness need more recovery time than the average person.  Taking the appropriate amount of time for rest and recovery will help with the daily battle of managing symptoms such as fatigue, pain and inflammation.

The Healing Power of Chamomile Tea

The medicinal and healing benefits of Chamomile Tea have been well known among herbalist and tea enthusiasts for centuries. Now there is scientific proof that this amazing herb is useful in relieving a wide-range of physical ailments.  Chamomile known by many names: Matricaria recutita, manzanilla, chamomilla or German chamomile; is an annual plant belonging to the Asteraceae or Compositae family, also known as aster, daisy, or sunflower family. Also referred to as Chamomilla chamomilla, Chamomilla recutita, Matricaria recutita, and Matricaria suaveolens.

The heath benefits of Chamomile Tea are many, including it’s ability to boost the immune system and aid the body in fighting infections associated with colds & flu. This fact was supported in a study conducted by American Chemical Society’s Journal of Agricultural and Food Chemistry, where fourteen men and women drank 5 cups of Chamomile tea daily. Urine samples where taken before and after consumption for comparison, where is discovered that there was an increase of  hippurate, which is a natural compound of phenolics or polyphenols found in plants. Many polyphenols have been known to have antibacterial properties. This is one confirmation of the plants ability to boost the immune system helping the body to fight infections.

This study further discovered the existence of glycine, which is a  a nonessential amino acid and an inhibitory neurotransmitters which works as a  mild sedative, nerve relaxant and antispasmodic.  Successfully relieving muscle spasms, menstrual cramps and proving useful for relaxation and symptoms of  insomnia.  Balancing out neurotransmitters such glycine can be incredibly beneficial to those who suffer from anxiety, depression, compulsive behavior, ADD, ADHD and stress-related disorders.  This amazing, yet powerful herb has also shown to have anti-inflammatory, antinociceptive and antibacterial properties. Making Chamomile useful for reducing pain and inflammation when applied topically and when taken internally, successfully reducing and eliminating headaches, migraines, intestinal cramps, stomach upset, gas and diarrhea in both children and adults. In addition, studies have confirmed it’s efficacy in eliminating colic in babies.

Chamomile remains in the system and continues to heal even if when it isn’t consumed daily, as proven by the London Chamomile Tea study. Participants were tested for levels of hippurate and glycine up to two weeks after they’d discontinued drinking the herbal remedy and it was discovered that levels of both compounds remained quite high.

The healing properties of herbs are numerous and offer us an abundance of  health benefits, as with any medicinals, proper safety precautions must be taken with use. Chamomile should be avoided by those who suffer from ragweed allergies or those who may have reactions from other plants in the composite family, such as daisy, aster, chrysanthemum, or marigold.  Joining the ranks of herbal tea enthusiasts, herbalist and the Holistic Health community, are those of the medical communities who are also embracing the need for functional foods and natural remedies. This numerous studies relating to Chamomile Tea and other and natural supplements. Chamomile helps to calm the mind which then in turn relaxes the body, be sure to add this amazing herbal remedy to you daily relaxation ritual.

Read more on Natural Stress Management Techniques.

 The Chamomile Study was published in the January 2005 Journal of American Chemical Society’s Journal of Agricultural and Food Chemistry, Colic study and the results of two clinical trials under Complementary, Holistic and Integrative Medicine: Chamomile; by Paula Gardiner; April 2007 issue of  Pediatrics in Review.

The Best Medicine for Stress is an Inner & Outer Smile

Controlling your anxiety and stress levels might be helpful in controlling inflammation, as well as ward off aging related chronic illnesses.  When we are in a constant state of worry relating to daily life such as work, school, finances, family etc; our bodies begin to recognize this continued exposure as a threat. Thus Immediately activating the stress response by switching the body’s systems to “fight or flight” mode, a physiological response normally reserved for dangerous situations. The hypothalamus gland in the brain sets the response in motion by triggering the nervous system,  which in turn alerts the adrenal glands to release a huge surge of stress hormones known as epinephrine (adrenaline), norepinephrine (noradrenaline) and cortisol directly into the bloodstream which causes several physical changes in the body.  Including increasing the heart rate, elevating blood pressure and boosting our energy supply. Cortisol the primary stress hormone, also increases our levels of glucose in the bloodstream and enhances the brain’s use of glucose, which allows us to think faster to plan an escape.  The release of cortisol also minimizes the use of crucial functions of the body. Functions such as the immune system, digestive system and reproductive system, rendering them temporarily useless, which would allow us to flee a truly dangerous situation much more quickly. Because several areas of the brain are alerted, this physiological state also effects our mood among other things. In a real life emergency these responses would be beneficial, but imagine what’s happening to the body each time you are under mental, physical or emotional stress. Being exposed frequently to stressful situations creates a constant release of these hormones and over long periods of time can be incredibly be harmful to the immune system.

In a real “fight or flight” situation the body completely returns to normal after the perceived threat has been removed.  Stress hormone levels  decrease, cortisol levels drop, heart rate returns to normal, blood pressure returns to its original level and body functions such as, the immune, digestive and reproduction systems resume their normal routines. However, with the continued exposure to stress, the body remains in constant “fight or flight” mode with the inability to regulate itself. The continued release of these stress hormones can lead to an impaired immune system.  Thus breaking down the body’s ability to discern allies from helpers. As a result, the body begins to view everything as a threat causing immune malfunctions such as chronic inflammation.  Which is the number one contributing factor to aging related diseases and major symptoms and conditions such as allergies, chronic headaches, obesity, diabetes, adrenal fatigue, autoimmune diseases, hypertension, heart disease, strokes, insomnia, digestive issues, depression and memory impairment.  It can also trigger the inflammatory response in the body, which would naturally effect chronic inflammatory diseases of the joints (arthritis) and skin (eczema). Imagine what the continued exposure to stressful situations can do to someone battling an autoimmune disease and chronic inflammatory conditions such as Ankylosing Spondylitis, or a syndrome such a Fibromyalgia which is directly effected by stress.

We are living in very stressful times, but stress does not have to dominate your life. If you learn to master healthy stress reducing techniques now, you can limit your risk of chronic illness, aging related disease or the risk of exacerbating symptoms associated with diseases or conditions that you may already have. There is one technique that we can employ at anytime allowing us to reap immediate positive health benefits, while allowing us to regain control of our minds & bodies and that would be to adapt both an inner & outer smile.  It sounds far too simple to actually work, but you can have confidence in knowing that by putting on an immediate outer smile, in spite of whatever stressful situation that you might be experiencing, it forces an inward shift.  Which then becomes an inner smile or a positive mental attitude. This chain reaction then tells the body that everything is going to be ok.  This causes the body to then immediately stop releasing stress hormones, which returns the blood pressure to normal, while also allowing the immune and digestive systems to regain their normal functions.  It also releases endorphins which is a natural pain killer and serotonin which is a mood enhancer.  By simply utilizing this little technique we can immediately create a positive mental attitude, which not only allows us to problem solve more effectively, but when used regularly combined with a healthy lifestyle can also extend our lives.  Remember when you are under stress, remove yourself from the situation, close your eyes, take a deep cleansing breath and immediately adapt both an inner & outer smile. Have several each day and share a few with friends. Wishing you many beautiful and stress free days ahead “The Positive Pear” Blog:)

Other natural stress management techniques here on the positive pear.

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Stones In My Path…

“One thing I like about stones in my path is when I cross them they become my milestones.” ~Anonymous~