Stress Might Kill You - Try This Five-Step Relaxation Solution

I stress, you stress, we all stress.

Today, we have an economic scenario in which you worry about investments in the financial markets and the housing market, or worry about employment. In addition, you have one meeting after the next, need to show up all-cheerful, and be available for your spouse, friends, and the community. All of this can bring the pot to over boil. Then, one wrong comment--and you blow up for no reason.

Stress is the number one killer in today's society. Typical signs of increased stress are irritability, feeling down, constantly fatigue, overreacting to small situations, extreme high and lows, not wanting to socialize, increased alcohol and drugs consumption, and perhaps a constant state of worry.

Each of those causes different symptoms over the long term, diminishing your health. Stress can be caused by extensive work travel, performance anxiety, sudden death of a family member, and any kind of worry, such as financial, emotional, and physical changes.

Yet, we inflict stress on ourselves. Rather than causing you even more stress by writing about scenarios that causes stress, I am going to give you simple solutions that you can implement right now to reduce stress and perhaps help control your blood pressure and prevent myocardial ischemia (angina).

Simple Stress Reductions For Your Busy Life

Deep Breathing

Stress causes our breathing to be flat and fast. Hence, our lungs are not expending to normal capacity. When breathing deeply, our systems build up energy by taking in more oxygen. The air taken in is transported to the lungs, exchanged in the aviolies to be attached in your red blood cells, then transporting the oxygen to all parts of the body by your heart via your arteries. Deep breaths create energy.

A focused breathing technique is referred to as "pranayama," which increases your vital life forces.

Do the following:

* Sit in a comfortable position.
* Breathe through both nostrils.
* Use your right thumb to close your right nostril and breathe though your left nostril slowly and steadily. Repeat on the other side. Do this for three to seven minutes per day.

We need oxygen to obtain energy for the work our bodies have to do. The more work one's body does, the more oxygen it requires. Thus, it's important to feed your body with the most basic need: oxygen.

Calm Your Thoughts

The high level of stress we cause ourselves comes from thinking too much about things we have to do and not really doing. Calm down.

A simple strategy is to lie on the floor and place your hands on your chest. Close your eyes and start taking deep breaths through your nose, then exhaling through your mouth. Try to exhale to the point that you can't push any more air out of your lungs. Just focus on your breathing. Calm your mind by letting your thoughts go. Focus on relaxing the tension in your body. Start out with five minutes and increase to ten. If you are afraid to fall asleep, set an alarm on your Blackberry or cell phone. I also managed to do this when I worked on Wall Street by using corner offices or the storage room.

Power Nap

Our bodies have a 3 p.m. low when our mental capacity diminishes. You might feel tired because of lack of sleep or improper choice of breakfast or lunch. Yet, it is know that we go through an afternoon slump when our energy drops down.

Many of us cope with activities that do not require mental focus--light tasks such as organizing, returning phone calls, or taking a nap.

After a 20-minute nap you will be refreshed and you will feel that you have a second day. It would be best if you can set up a consistent naptime schedule of naptime; yet, it sometimes is impossible. But don't throw this strategy out the window yet. Try it once a week if you can, and see how you feel.

Walk In Nature

A simple walk in the park rejuvenates your mind and senses. Turn your cell phone off and make it "me" time--time to get away from your worries, tasks, obligations, and other stressors in your day. When walking in the park, pay attention to the surroundings. Be aware of your body. Breathe deeply. Try to be in the present and make it a time for yourself.

Exercise - Breathing Squats

Yes, you know about exercise. You know about cardio, strength, flexibility, speed, agility, and other forms of training. Yet, it doesn't have to be that way. The following exercise is one that you can do in your office, hotel, or at a quite place where you can rejuvenate and energize yourself. Do the following:

Breathing Squat

* Take a shoulder width stance.
* Inhale through your nose and lower your bottom to your heels.
* Place your hands next to your heels and exhale through your mouth while you stand up and lift your arms sideways over your head.
* Stretch yourself by imagining that you're touching the ceiling for 10 seconds and relax your arms again. Repeat 5 times.

I understand that you might think you don't have time for this. Yet, ask yourself what is more important: Your health, performance, and perhaps keeping your job, or being sick as a dog by not coping with external stress factors in today's environment.

Those simple relaxation techniques have multiple benefits besides just relaxation. They might help you lose weight, as you are not replacing energy with food, and you are controlling your emotions. I see both issues arise many times--among females and males--when I work with clients who lead very busy lives. So, take your life back and be in control.

And stop worrying. Worries are like a rocking chair. You move forward and back but not really ahead. You don't get anywhere. Stop worrying and start taking care of yourself.

Stefan Aschan, leading expert on lifestyle, health and fitness who has helped more then 30.000 + people get fit, advice on nutrition and change their lifestyle. Stefan has no B.S. nutrition, exercise and lifestyle tips for you! They are a must read and best of all they're free. Sign up now at www.strength123.com.