Abdominal Breathing: An Easy Stress-Buster for Relaxation and Meditation

By Tony Burris

Breathing is the method the body uses to draw oxygen into the blood. It also helps to release gaseous waste products of metabolism and to regulate the acid-alkaline balance of the bloodstream. The mechanical action of breathing uses muscles which facilitate the flow of lymph through the lymphatic system, and activates and massages the organs of digestion and elimination. The water balance of our bodies is maintained with the help of breathing, as well.

How we breathe is affected by several things including stress, poor posture, weight and emotions in excess which influence our nervous system and decrease our air intake, making it shallow and chest-oriented. Chinese medical, martial art and religious traditions have always emphasized abdominal, or diaphragmatic breathing, as essential to optimum health. Abdominal breathing will help lower blood pressure, activate peristalsis (movement of the digestive and intestinal tract) and increase return of oxygenated blood. This increases the overall oxygen level of the blood, which benefits numerous processes of the body.

How do you breathe abdominally? Try it lying down on your back first. Close your eyes. Imagine a hand just below your belly button. When inhaling, the lower abdomen should expand and gently lift the hand upward. The abdominal muscles are relaxed. Upon exhaling, allow lower abdomen to gently sink back down. All of this is done in a gentle, relaxed manner. Of course, you are not really breathing into the stomach, you are simply allowing the lungs to expand more fully because the diaphragm, the main muscle of respiration, is being asked to make more room available in your body cavity for your lungs to expand.

This may be difficult and tiring for some people because they are not used to it. Small muscles in your ribcage that assist in full breathing may not have been used in some time and will fatigue easily. Don't get discouraged! Abdominal breathing takes time to learn. Many of us have spent years learning to breathe in little, shallow breaths that do not fully nourish our bodies and leave us out of balance. It is an exercise and, with all exercises, one should start slowly.

I recommend that you take two minutes a day to start. Just TWO MINUTES. Follow the instructions above and set a daily goal of deep breathing for two minutes. You can do more if you like. It is more important to do a little everyday, rather than a large amount one or two days a week. Try it before you get out of bed, sitting at work, during a walk, during a quiet meditation, gardening, driving or any stressful situation. The immediate effects will be relaxation, calm and a sense of well-being. The more long-lasting effects take an accumulation of practice. The idea is to make it part of your daily regimen and train your body to breathe more abdominally all the time. This takes practice and commitment.

Maybe the most important benefit you can achieve is simply an awareness of your breathing. "How am I breathing right now? Do I feel tired? What is my stress level right now? Is my breath stuck in my chest?" After abdominal breathing, ask yourself, "How do I feel now? What are some of the benefits this seems to be giving me?" Make mental or written notes.

Finally, enjoy yourself. It is an investment in you. Happy Breathing!

Tony Burris, L.Ac.

http://www.eagleacupuncture.com/about-2/meet-tony/

Tony Burris, L.Ac. helps frustrated and injured athletes and chronic pain sufferers find a unique therapy system that gives them long-lasting or even permanent pain relief. You know how pain sufferers are always looking for that magic treatment method? Tony offers pain sufferers a safe and effective method to get them out of the pain cycle and back into the wonderful game of life!

A Brief Overview of Depression

By Anita Hale

Depression is an extremely common mood disorder. In fact, when used in combination with anxiety, depression is the most frequent emotional disorder in England - experienced by nearly 10 percent of the country's population (according to The Health and Social Care Information Centre, 2009).

The reason why depression and anxiety are typically put together in surveys and investigations like this is because anxiety can be systematic of depression. That is to say, that those diagnosed with depression may sometime display a tendency towards bouts of anxiety such as panic attacks.

With that said, depression may conversely be classed as a manifestation of a panic or anxiety disorder. As you can imagine, this can subsequently make diagnosis difficult. In addition, the range of indicators pertaining to depression is very long and arguably obscure. By way of example, symptoms may include sleep issues, feeling wretched and teary, poor self image, short temperedness, lack of sex drive and weight loss or weight gain.

However, we all experience a number of these problems during our lifetime. Would this imply that all of us are depressed? Leading on from this, when is it advisable consult a doctor? These are all legitimate questions. After all, how many times have you thought or even said aloud, "I feel depressed." And yet feeling depressed and suffering from clinical depression are not the same thing.

So where does the distinction lie and what should you do if you think you might be suffering from depression? Well, first of all, you should calculate the frequency with which you truly feel these negative emotions. For instance, feeling teary-eyed from time to time is not unusual. However, if you were to suffer from several of these symptoms consistently over a two week period, then it would be advisable to seek a consultation your GP.

The ideal method for how your depression is targeted will differ with respect to its seriousness. Just like the signs and symptoms of depression, you cannot pinpoint one absolute root cause of depression. There's some mounting belief of an inherited basis to manic depression (also known as bi-polar disorder). However, this is not really the case with the depression that we're examining in this article. Having said that, if there's a family history of depression then the probability that you too will suffer from depression increases.

Further triggers for depression may include a sudden or unexpected shake-up to your everyday life. To illustrate, a relationship breakdown, house move or even starting a new job can potentially play a role in the development of symptoms. There are, of course, other ways in which depression can manifest itself, that aren't related to such "life events". For instance, in a number of situations, drug use and even prescription drugs can lead to depression. In addition, there's been a connection proven regarding food and frame of mind, which implies that the foods you eat could impact on levels of depression - a connection wittingly dubbed "food and mood". In a similar vein, there has been a link established through mood and exercise, which has long been said to raise endorphin levels. These can produce feelings of a euphoric high in the participant, thereby suggesting that exercise can, to a certain degree, be a way to stave off depression.

Once you have sought help, you doctor should provide you with an assessment into your state of mind. Your analysis ought to take note of your past health and not just your ongoing wellbeing. From this point your doctor should offer you proper treatment as best fits your type of depression. Truth be told, anti-depressants have become the most commonly provided form of treatment, primarily selective serotonin reuptake inhibitors (SSRIs). Although their overall performance is shown as clinically significant when relieving more extreme kinds of depression, there are a lot of non-medicated treatments which have been rising in popularity for treating more generalised types of depression. These include group therapy and cognitive therapy (CBT), which provides a way of breaking down major issues into smaller problems and talking through them.

If you are interested in learning more about self help for depression then you should have a look at subscribing to this self help magazine.

Intense Pain of Grieve or Loss

By Jackie Anne Reeves

A Time to Grieve

Grief is experienced by each of us. Every human being has to experience this intense pain. It is part of the life cycle, just like pleasure and pain, night and day, seasons of change. How each individual copes with grief is unique. Just like grief itself. Grief can mean different things to different individuals, yet the pain will be just as deep. Grief is not just about someone or something dying, it can be about yourself, loss of how you used to be with the challenges and changes in life. Change of body image, illness that loses part of who you perceived yourself to be. These are just a few suggestions of what grief might be.

There are many more I'm sure you will agree. It's how we grieve and how we need to be. There is a grief cycle. Studies have shown that individuals may get stuck at a certain part of the cycle and can't move on. There is no start date or end date for grief. It is how each individual deals with the pain in day to day life.

Ways of coping with grief are different for all of us. Some use numbing ways, such as getting into patterns of taking drugs or drinking to self medicate the pain. This helps at first, although the pain resurfaces just as powerfully once the drugs or drink wear off. The black cloud that surrounds us in grief can get heavier and heavier if we allow it to stay and comfort us.

It's time to really ask the question, why is grief so painful and how can you deal with it in a more meaningful way? Life is an energy force. Everything is energy and takes on a form in our world. When someone or something dies in our life, it has just changed its energy form. It is still around we just cannot or choose not to see it. Only when we feel we can look at grief this way we will see that the loss is only a change in energy.

Just as sudden as the person or circumstance that we are grieving for was taken away, that energy form changed and did not die away. Just what we used to see changed. Start now to try and see a brighter energy surround you. It is easier said than done when in the darkness of grief, but keep practicing lifting your mood. It is only you whom can choose which energy you use to cope with grief. Try light energy and leave the dark clouds of dense energy to people who remain stuck in their own grief. One day you may be able to lift others from the dark to the light. At this moment, it is you whom must make the choice and move forward.

I am an Hypnotherapist and Coach. Helping people to achieve balance in life and find happiness in what they do.
Please feel free to visit my website http://www.hypnotherapist-cheshire.co.uk

Depression and Suicidal Feelings: What to Do for Help

By Karen L Eisenlord

We all have a case of the blues periodically but it is important to seek professional help if depression persists, is recurring or if suicidal feelings surface. Below is some reading material for those who are researching this subject or could use some help and support. This article emphasises what to do about depression and suicidal feelings as opposed to the reasons that cause these. Please remember that if you are feeling depressed and having suicidal thoughts, the best thing to do is get in touch with a suicide prevention outreach program as well as get counseling assistance and support.

If anyone starts feeling suicidal and it is endangering one's life, call 911 in the United States, and be hospitalized if necessary. It is better than taking one's life over something that could pass. For some it never goes away entirely, or it comes and goes. Depression hurts like a deep ache day after day, affecting quality of life and function, but there is help and the Cognitive/Behavioral Modality is the best as it facilitates a change in our way of thinking about ourselves and others.

Cognitive Behavioral Therapy uses both behavioral and cognitive applications, such as changing one's relationship to maladaptive thinking and the awareness of mindfulness. It's efficacy in treating clinical depression and other forms of mental illness is very promising. The Biopsychosocial Model proposes that the source of depression is a combination of biological, psychological, and social factors. Although the Nature/Nurture argument continues in debate, clearly genetics and the environment are both factors in mental illness. One of these can overpower the other, but never is one entirely exclusive of the other. Additionally, it is fascinating that the evolutionary theory of depression states that this condition is due to humans adapting from the 'hunting and gathering' period of our ancestry. In other words, theoretically, depression is an adjustment by which some of us turn our aggression inwardly. The key here would be to find healthy and constructive forms of allowing this inner aggression to channel itself, such as sports or something creative.

Interpersonal Psychotherapy is also a treatment modality that has a proven track-record. This is a structured and supportive one on one approach with a therapist that incorporates Cognitive Behavioral Therapy methods into the treatment. A good therapist that uses this method is very helpful. Be careful to choose the right professional for your needs. It is important to find one whom you will be comfortable with and that measures up to the standards that are expected of a therapist. Check the therapist out thoroughly and only go to a qualified person that is experienced and referred to you. Research ratings online and if there are any complaints filed with the Department of Consumer Affairs.The problem is, a professional therapist is expensive, unless one has insurance or other program that will cover the counseling. A support group is a viable alternative for keeping expenses down, but it is important that it emphasises Cognitive Behavioral Therapy.

Although there are many different approaches and techniques in Cognitive Behavioral Therapy, and since everyone is different, one has to find what works best on an individual basis. Ideally, it is both Interpersonal Therapy and a Support Group using Cognitive Behavioral Therapy that is most helpful to overcoming depression. One can also choose a specific support group, such as for depression, fibromyalgia and so forth. There are many good support groups online, but it is good to go to a group in person as isolation is often a part of the contributing factors to depression.

Pharmaceuticals in conjunction with therapy and a support group is sometimes necessary but hopefully not for the long-term. For this one would need to see a qualified Psychiatrist. There are some who may need medication for the rest of their lives if nothing else helps permanently. There are alternatives to harsh chemicals, such as homeopathy, herbs, massage, acupuncture and talk therapy. This should all be done with a qualified health-care practitioner's guidance and counseling. There is no shame however, if one needs to resort to stronger methods, such as prescription medication. It is important this be done with great diligence and informed caution due to any possible side effects. The benefits should outweigh the risks.

As an Occupational Therapy Practitioner, I believe that the holistic approach to a healthy life-style is part of an integrated and complementary approach to healing. This means incorporating work, play, recreation and rest into one's life and reducing stress. Positive thinking and engaging in a productive activity is very beneficial to overcoming depression. This is anything from one's work to a hobby that is enjoyable. The important thing is that we engage and interact with our environment and that it be something that we like to do, or that the more we are active in it, we will start to feel better. This is one of the key principles in Occupational Therapy; that through meaningful occupation one's health and well-being improves on every level. This doesn't mean that anyone should go out and attempt to run a marathon. It simply is to encourage one to take the first steps toward doing something that is enjoyable and productive. Maybe it is a hobby, or something that one has always wanted to do but hasn't yet. Volunteer work is another way to boost one's mood because it not only distracts one from personal problems but boosts self-esteem.

Socializing with supportive people is also conducive to a more positive and healthy outlook on life. This is often accomplished through the safe structure of a support group and getting together with family or friends whom one feels comfortable. The important thing is that action be taken to get out more, but in steps that are not overwhelming. There are also clubs, social groups and many other possibilities available. One only need Google what one's interests are to discover an array of these, many of them free.

Life-style changes such as a healthy diet and moderate exercise is a must to overcoming depression. Also, the right amount of quality sleep. Sleep disorders and deprivation is one of the main contributors to depression and other illnesses. It is crucial that one's life habits be looked at for sources of depression. Always remember that balance and moderation is the key in a healthy life-style. Certain things, such as caffeine and alcohol consumption may also be triggering depression as well. Food allergies and sensitivities are possible contributing factors, so it is well worth checking into with a health care practitioner if one suspects this is the case. In fact, it is a good idea to have a complete physical exam to rule out any medical conditions that cause depression. Thyroid and other hormonal imbalances, anemia and vitamin deficiencies are among some of the physical causes of depression. Environmental factors are another possible trigger, such as pollution and products for skin and hair.

There are many reliable resources online and otherwise for help with depression and suicidal feelings. Please contact these for more information and referrals. One may also reach them through the websites and write or call them. Phone numbers and addresses are on the website, as well as email contact information. One website is below:

Understanding Depression: http://www.ifred.org/

National Alliance for the Mentally Ill. http://www.nami.org