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Improving our breathing pattern, is an effective way of dealing with stress.We rarely pay much attention to how we breathe and therefore when people are asked about their breathing pattern, they are frequently unable to answer.

A simple way of finding out how you breathe is to sit upright with one hand on your chest and one on your tummy and be aware of which rises and the extent to which this happens.When people are anxious they often develop a range of symptoms, dizziness, “a spaced out feeling”, difficulty in focussing, a feeling of faintness amongst others. These can be apportioned to faulty breathing. These symptoms are caused by us exhaling too much carbon dioxide.Chest breathing involves taking shallow, irregular, and rapid breaths. When we breathe using our chests, we tend to need to breathe in more frequently as we are not filling up our lungs. This means that we have to breathe out more too and we deplete our bodies of carbon dioxide.
Diaphragmatic breathing is a deeper more even way of breathing and helps our blood to get oxygenated more efficiently.To breathe better, we must focus on our diaphragms as opposed to our chest. It can also be helpful to recite a mantra such as the number one to ourselves on each outward breath. This will help us to establish a pattern.Saying something like, “inhale to relax” and “exhale to release stress” can make us feel more relaxed.

To breathe using your diaphragm:

Sit in a relaxed position.

Sometimes it can help to close your eyes, have soothing music on in the background, or to use visualization as an aid.

Place one hand on your abdomen and one on your chest.

Breathe through your nose.

Breathe so that your diaphragm rises and falls. This should be followed by the gentle rising movement of your chest.

It may be useful to press your hand down as you breathe out and allow your abdomen to push it back up as you breathe in.

Many people when faced with having to do something they are concerned about describe “panic” symptoms.This term itself is not a particularly useful one as it tells us little about how the person feels and suggests unmanageability. It is much more helpful to think in terms of what your particular symptoms are. Somatic symptoms, thoughts in your head , how you interpret the symptoms and what you do next as these all go together to keep the anxiety problem going. If we can see a pattern then it is easier to find a way of breaking it.

When people feel panicky, they have the sensation of not being able to get enough air into their systems. They have a tendency to gulp and hold on to their breath.A useful exercise to address this type of scenario is to:

Inhale through your nose.

Count, one, two, three and then pause on four.

Exhale counting, five, six, seven, eight.

Pause for nine and ten.

Repeat the process.

Research has shown that the optimum number of breaths per minute is six.
This exercise will help you to pause longer between breaths assisting you to reach the goal of breathing once every ten seconds. This frequency will help you to feel more relaxed.

Oxygen, water and sunlight are the most basic life giving elements on this earth. Without them we have no existence here, but our current lifestyles being so hectic, we seem to take it all for granted and not much thought goes into the fact that we need these elements daily to survive properly.

Our bodies are 70% water and we extract water from what we eat and drink. No doubt you’ve heard that you should drink eight glasses of water per day. This is true although some people may need even more than that. Water is what hydrates you. Drinks like coffee, sodas and alcohol will dehydrate you. Not to say that you should never drink them, but if you do, then drink extra water to make up for it.

How do you know if you are dehydrated? Here are some tips:

1) If you push your finger down on your skin and it does not pop back up immediately but feels a bit mushy and comes back slower, then you are dehydrated.

2) If your urine is dark yellow and has an odor, then you are dehydrated. Urine should be fairly clear and odor free. Note: there are foods such as asparagus or b-vitamins that will give your urine a dark color but that is natural and nothing to worry about.

3) If you are fatigued, your skin is flushed or your lips or mouth is dry then you may be dehydrated.

Sunlight is another element that we need to survive. We get lots of warnings that we need to protect ourselves from the sun and to use sunscreen and stay indoors as much as possible. There is some merit to that, but we get vitamin D directly from the sun and you only need about 15 to 20 minutes to get that. Plus if you are like me, a few days of non-stop rain can be very depressing. As soon as the sun comes up, my spirits rise dramatically. Enjoying the sunshine can give you that boost, lift your spirits and make you feel better. Relaxing in the sun, a great way to de-stress.

Oxygen! Getting enough is vital, but alas, we have become shallow breathers and many more of us than you realize don’t get enough oxygen. How, you say?

Well, just look at the couch potato watching TV all day, or people that have machines that do most of the work for us. How often have you seen lawn maintenance personnel sitting on a lawn mower cutting the grass? We used to get out and push. It was a huff and puff job but you certainly would be breathing hard afterwards.

Kids used to walk to school, now they take buses or get driven to school. How many of us sit in an office all day working at our computers. Then we go out for a sit down lunch, work some more and get home and relax in front of the TV for the rest of the night trying to unwind from the mental stress of the day. Sleep and do the same routine the next day and the next day and so on. When Do We Really Move Our Bodies?

There are a certain percentage of people that will go to the gym regularly or do cardio workouts and then you have people who dance etc. For those of you already doing that, my hats off to you.

We need oxygen for all the cells in our bodies to be healthy. The best way to do that is to move our bodies around and breath deeply. Most exercise classes will get you there. It does not matter if you do weights, yoga, running or walking. Get yourself moving and breathing.

You can also do breathing exercises while sitting or lying down. Get yourself comfortable and slowly breath in through your nose and then slowly release from your mouth. Do this several times. Take a break for a few minutes and do it again several more times. I did this while I was on an airplane and was amazed at how much better I felt. I’ve done this ever since. It works great!

In short, drink water, breath deeply and get some sun (in moderation)! You’ll feel better!

Willie Jones is a freelance writer, researcher, floral designer, and artist, for Art Inspires, Inc.
Make sure you enroll in the free motivational poster drawing at http://www.artinspires.com

Social anxiety is particularly common in our society. It is estimated that up anywhere around 20% of the adult population is affected by some form of anxiety, including social anxiety, at some stage in their lives. The good news is that social anxiety is a disorder that can often be successfully treated.

There are a range of treatments available for sufferers of anxiety in it’s various forms. These include counseling, medications of various types and a whole panoply of relaxation techniques and other remedies. These can sometimes successfully include herbal remedies.

These can be complimented with dietary changes, the inclusion of exercise into the lifestyle and sometimes additional vitamin supplements to offer the possibility to sufferers of any one of the dozens of types of anxiety of a full recovery.

Many of the herbal anxiety remedies help to reduce stress and induce relaxation. These can include the use of Kava Kava and Chamomile, skullcap, Siberian Ginseng and Valerian root.

Chamomile is often used as a relaxant. It can be brewed and taken as a tea, or else it can be added to bathwater and a long and sooting bath taken. Jasmine can also be used as a relaxant in bathwater with great success.

There are many different types of herbs which can be useful in relaxing anxiety sufferers. This relaxation can help them in their quest to overcome their affliction, and combined with other remedies as described above, can be extremely successful.

However it is always important to consult a qualified herbalist before using any form of herb as a treatment, just as it is important to consult a doctor for specific medical problems. And always use any recommended product exactly as instructed.

Anxiety can have some severe effects on the immune system as a result of the stress felt from the anxiety attacks. Often this can be alleviated somewhat the addition of various vitamin supplements to the diet. It is extremely important that the anxiety sufferer maintain a strong immune system.

It is also important to ensure that the person maintains a good nourishing diet. This will also impact the immune system and help it to remain in good order. And paying attention to reducing certain foodstuffs in the diet can also be beneficial. For example it is well worthwhile to reduce the intake of caffeine and refined sugar. This will help reduce the incidence of specific anxiety attacks.

Moderate physical exercise as often as possible is often recommended to help reduce the incidence of stress and give the individual a physical outlet for any symptoms of stress he or she may be experiencing.

And it is also well worthwhile considering a new and relaxing hobby, perhaps one like yoga, to help maintain vitality and physical relaxation.

Anxiety can be overcome. It takes some effort and will power, and often some professional help. But anxiety need not be a life sentence.