Tag: stress relief

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ADHD and Anxiety Tips: Exercise | Find out How You can Benefit Starting Now.

 Hi. I’m Lynette, from PanicAttackRecovery.com Through our videos we want to help you. In this particular video, I want to share with you the benefit of exercise, particularly for sufferers of anxiety, panic attacks, and agoraphobia. I will mention some findings which not only demonstrate the benefits of exercising but illustrate how these might extend far beyond what you might have imagined. You may have heard that exercise helps you generate dopamine and other feel-good chemicals that can help you feel a sense of well-being. But there’s more … Dr. John Ratey, M.D. who has written a book called “Spark: The Revolutionary New Science of Exercise and the Brain” explains how exercise, particularly sustained aerobic exercise, promotes improved learning, memory, and executive functioning. Executive functioning refers to the ability to organize a variety of tasks in our day-to-day lives, for example, the ability to initiate and stop actions, monitor and change behavior as needed, and plan future behavior when faced with novel tasks and situations. Additionally, Dr. Ratey reports that people who perform sustained aerobic exercise are more mentally alert and attentive, less fidgety, have longer attention spans, and their ability to sort through information and take it in is increased. How does it work? As mentioned, exercise promotes the release of brain chemicals that are very good for you such as hormones, neurochemicals, and growth factors – which Dr. Ratey describes it as a fertilizer to help our cells function optimally – including brain cells – which helps cells adapt and change. This is important because change is the neurological process that allows you to learn. You see it is we learn by a process whereby the brain changes. He explains that exercise also promotes neurogenesis which helps the brain grow new brain cells. It turns out that exercise is the best-known way to grow brain cells. How cool is that? You can grow your brain cells by exercising! It turns out that the research and findings cited in Dr. Ratey’s book are backed by hundreds of more studies. Dr. Ratey also looked at exercise in school settings, where many of the students had attention deficit hyperactive disorder, as well as other disorders which inhibited their learning. By integrating an aerobic workout into regular classes, students were able to increase their grades by an average of one grade point. Students also began to behave better, had longer attention spans, and fidgeted much less.  We think that realizing the connection between exercise and panic attacks can be very helpful not only because of the reasons above. But the reason is that exercise allows you to be in a controlled situation where are increasing your pulse. This demonstrates that you can deal with an increased pulse – an increased pulse, as you are no doubt aware, is often one of the concerns the sufferer has during a panic attack. I would like to mention a study completed at Charite University Medicine in Berlin. This study found that 50% of subjects who completed 30 minutes of daily aerobic exercise were able to avoid having a panic attack in the experiment. Researchers wrote: “Our results for the first time suggest that exercise has an acute anti panic activity.” Pretty good evidence for a correlation between exercise and panic attacks. So what’s cool: The energy that one might have invested in their anxiety, in the past, can be redirected to their well-being through exercise. This realization in itself can make one feel better. Be sure to subscribe to our channel and like our videos if they are helpful to you. Please feel free to share our videos with others who may benefit from them. Your communication is important to us. If you have any questions or comments, please feel free to leave them in the in comments below. To get started with more help you can join our free newsletter at: PanicAttackRecovery.com.As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи

ADHD and Anxiety Tips: Assertive Communication & Overcoming Social Anxiety

 Hi. I’m Lynette from PanicAttackRecovery.com. We’re a collaboration of former sufferers who are helping those currently struggling with anxiety, panic attacks, and agoraphobia. However, anyone can benefit from our videos. One challenge for many people who have anxiety is learning to say no. We discussed this issue with a psychologist who ran a group for teaching assertiveness and he told us about an interesting experience he had with the group. One evening, all of the attendees were performing an exercise where the person next to them would ask them to do something. They were simply instructed to say no in reply to whatever the other person asked them to do. Many people had trouble doing this. Instead, they felt the need to also explain why their answer was no. This is interesting because the situation was a controlled group exercise and not a real-life situation. The important takeaway messages from this example are the following: First: Many people have trouble saying no. Period. Second: Many people feel the need to reveal additional information because they aren’t comfortable simply saying no. However, the problem is that by explaining themselves, they often give the other person making the request more of an opportunity to challenge their original response. In other words, explaining yourself makes it harder to say no in the end. Had you just graciously said no, that might have ended the discussion. We’re not suggesting that you should go through life simply saying no all of the time. However, if you have a problem being assertive in this regard, try practicing role-playing this suggestion with a friend.  By practicing this suggestion over time you will get better at it. Often anxiety sufferers can be helped by learning how to be gracefully assertive in their relations with others. By learning polite assertiveness, you can decrease your anxiety across several situations. We hope that you have enjoyed this video. To get more help with your anxiety, and obtain instant access to the 5 steps to recovery from panic attacks and agoraphobia, just visit our website and provide your email address. All of our information is free. Please visit our website at PanicAttackRecovery.com.As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи

Anxiety Tips: Is caffeine helpful or a hindrance?

 Hi, I m Lynette from PanicAttackRecovery com. We are a collaboration of former sufferers who are helping current sufferers of anxiety, panic attacks, and agoraphobia. If you are a consumer of caffeine and a panic, attack, or anxiety sufferer, then you might consider this video to be an important one, To begin with. What are the effects of caffeine, Caffeine s effects include stimulation of the central nervous system, CNS, and stimulation of the cardiac muscle. It has been suggested that caffeine can lead to jitters, headaches, irritability, confusion, muscle, aches, heartburn, increased blood pressure, and other effects on the body. However, you might be asking the following question: is there any real connection between caffeine and anxiety, Authors of an article in the Journal of Caffeine Research completed a thorough literature review. The authors indicated that their review showed that caffeine produces behavioral and physiological effects similar to those produced by other drugs of dependence. The article points out that caffeine consumption has been associated with several negative health consequences, including anxiety, insomnia, hypertension, myocardial infarction, bladder instability, gastroesophageal reflux spontaneous abortion, and reduced fetal growth. So should you consume caffeine, You might be able to consume caffeine in moderation. However, it s important to become aware of all of the foods and drinks that contain caffeine and to consider the level of caffeine in each of these foods and drinks, For instance, consider the following caffeine levels: according to the Mayo Clinic Brewed cup 8 oz of coffee 95 200 mg Cola, 30 40 mg, Black tea, 14 61 mg Energy drinks, such as Red Bull, 80 mg. The Mayo Clinic indicates that you might consider reducing your intake of caffeine if you are consuming more than 500 mg of caffeine per day. However, ultimately, we would suggest that you may want to determine your tolerance levels to caffeine. We certainly don t recommend that you quit caffeine or cold turkey. If you are trying to quit, If you are trying to cut back, you should gradually reduce your caffeine intake levels. Instead of making big changes all of a sudden, You should remember that caffeine is a drug, so you may initially go through some withdrawal symptoms when levels are reduced.  Withdrawal symptoms have been reported, such as headache, irritability, sleeplessness, confusion, nausea, restlessness, tremor palpitations, and raised blood pressure. You might be asking how to kick the caffeine habit or reduce the amount of coffee you consume. We would suggest you may want to think about two things. 1 Become aware of all your sources of caffeine by taking an inventory of all of your caffeine levels and 2. Consider substituting green tea in place of all or some of your daily coffee. Why green tea? Although green tea, has some caffeine? It s not nearly as much as coffee As mentioned, while a brewed 8 oz cup of coffee can have about 95 200 mg of caffeine. Green tea has about 14 40 mg of caffeine. Only In addition to subscribing to our YouTube channel, you can visit our website and Sign up for our free email newsletter, Obtain a range of articles about panic, attacks, anxiety, and agoraphobia, and Follow us on Twitter and Facebook. By taking advantage of these options, you can be assured that you will not be missing out on any of our resources. Please visit our website at PanicAttackRecovery com. .As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи

6 Signs of Stress You Shouldn’t Ignore

 hi everyone before we begin we at psych2go would like to give a big thank you for your support psych2go’s mission is to make psychology and self-care topics more accessible to everyone in today’s video we will be discussing the six signs of stress you shouldn’t ignore it’s important to listen to your body it gives many signals that show you it’s time to de-stress sometimes you may think you’re not stressed but your body can tell you otherwise let’s take a look at some signs now one your appetite changes making unhealthier eating choices you may start eating irregularly whether that is overeating or under eating a study by Candia yake Jones and Meyer on 272 female college students revealed that 81 percent had a change in appetite when stressed while 80 percent of the students reported that they made healthy eating choices regularly only a third of them ate healthy when stressed people who ate more when stressed chose foods that were significantly sweeter or greasier than their usual choices two you experience digestive issues has there been a time when you had digestion issues out of the blue your digestive system may also work against you regardless of what you eat even if you eat healthy stress can cause issues such as stomach pain bloating diarrhea constipation and more maybe it’s not the food’s fault your tummy feels funny it could mean that you’re stressed three you feel all sorts of negative feelings you may feel all sorts of tension restlessness and even depression stress impacts muscle tension and mood it can be why you feel anxious irritable overwhelmed sad or depressed a study found significant associations of acute and chronic stress with depression while stress doesn’t necessarily cause depression it can be a possible Factor as stress dysregulates bodily functions and moods 4. You experience sleep issues and low energy are you having a hard time with sleep lately a study on 2316 people showed that those experiencing more stressful events had a higher risk of insomnia continuously having poor sleep may make you feel sluggish during the day the change in eating habits mentioned before may also contribute to low blood sugar leading to feelings of low energy five deep breathing can become difficult stress and strong emotions can cause the breathing Airway to constrict resulting in symptoms such as shortness of breath and Rapid breathing almost like panting some studies show that acute stress can actually cause an asthma attack or a panic attack and six cravings for substance misuse become stronger like food substances may cause temporary immediate satisfaction in the brain so you feel better however abusing anything new intake can have devastating consequences such as excessively consuming alcohol or nicotine are you craving substances or even unhealthy food more than normal it may be a sign that you’re stressed we can see that all these physical symptoms impact each other impact your mood and impact your behavior if you notice that you’re experiencing several of these symptoms mentioned it may be your body telling you to take a break be sure to take care of yourself and get the rest you need after all you only have one body and all your bodily systems affect one another how do you de-stress let us know in the comments below share this with someone you think might be showing signs of stress as well don’t forget to click the like button and subscribe for more psychology content and as always thanks for watching [Applause] [Music]As found on YouTubeAlzheimer’s Dementia Brain Health ➫➬ ꆛシ➫ I was losing my memory, focus – and mind! And then… I got it all back again. Case study: Brian Thompson There’s nothing more terrifying than watching your brain health fail. You can feel it… but you can’t stop it.

6 Silent Signs Stress Is Killing You

 – [Narrator] Hey, Psych2Goers, welcome back to our channel. Have you been feeling stressed out lately? Stress can sometimes feel like an unwelcome entity, much like how you might feel if you’re rushing assignments or going out on a first date. It’s your body’s natural reaction when faced with challenges and can help in short bursts. But feeling stressed constantly can have many negative effects on your daily life. To help become more aware of what your body is trying to tell you, we will address six silent signs that stress might be killing you. Number one, your skin is itchier than usual. Itchy skin can have various causes such as allergies, insect bites, or even black mold spores. But have you noticed your skin getting itchier without being exposed to any of these things? High levels of stress can cause your skin to break out because of the effects stress has on the immune system. Being stressed leads your immune system to release the chemical histamine, which weakens your immune system. As a result, any external factors such as detergent, lotions, and heat, which you may have not been sensitive to before, can cause an allergic reaction. To treat this, apply a cool, damp towel to the affected areas. Number two, you have chronic migraines and headaches. Do you feel like you happen to have migraines every time you feel stressed? While many factors contribute to migraines, a study conducted in 2014 by the American Academy of Neurology showed that stress is directly linked to headaches and migraines. This is mainly due to the chronic inflammation that stress causes to the brain, which affects blood flow and ultimately results in headaches and migraines. Practicing routines to reduce stress may help alleviate these occurrences from happening. Three, you’re developing wrinkles. Have you ever looked in the mirror and felt like you have a lot of wrinkles for someone your age? Of course, this might have something to do with genetics and how well you take care of your skin, but it’s important to notice the effect that stress can have on your physical appearance. A study published in the journal “Brain: Behavior and Immunity” in 2009 showed that stress can cause a reduction in collagen production, making you more likely to develop wrinkles and fine lines. So although it’s very hard to tell, try to elevate how you feel and determine if stress might be making your skin condition worse than it should. Number four, you forget things. Are you someone whose memory was always good, but now you tend to forget the simplest things? Well, one of the main reasons for this might be stress, and this is backed up by research. A study conducted in 2014 by the Journal of Neuroscience linked high levels of cortisol, which are the hormones released when you experience stress, to short-term memory loss. Additionally, researchers from the University of Iowa found that chronic stress leads to loss of synopsis in the prefrontal cortex where our short-term memories are stored. If you feel like you’re steadily forgetting more and more things as days pass, you may consider stress as one of the reasons why this is happening. Number five, your digestive system is giving you problems. Have you been feeling uncomfortable after a meal no matter what you eat? Stress can cause a strong reaction in your digestive system leading your body to produce higher amounts of digestive acid, which is responsible for the discomfort and subsequent problems that you might experience.  These problems include bloating, cramping, and diarrhea, according to Dr. Deborah Rhodes, a Mayo Clinic medicine physician. Additionally, the American Institute of Stress has reported that your digestive system can be affected by the increased heart rate from stress, causing heartburn and acid reflux. Taking an over-the-counter antiacid, or simple ginger tea, can reduce discomfort. And number six, your body weight is fluctuating. Are you someone who tends to check their weight? Have you noticed any unusual changes? Shauna Levine, a clinical instructor of medicine at Icahn School of Medicine states that the way stress affects your body weight is by releasing cortisol, and this hormone will inhibit your body’s ability to process blood sugar while changing the way your body metabolizes fat, carbohydrates, and protein. As a result of all these changes, as well as the effects that stress has on undereating and overeating, you might start to notice unusual weight fluctuations. If you’re undereating, try snacking on nuts with high protein content to help you. If you’re overeating, try to eat more fiber, since this will fill you up. Although these points have individual treatments, you will eventually have to address the stress causing all these problems. Stress isn’t all bad, as short bursts of stress can help you, but you need to try things that can help with long-term stress, such as mindfulness, meditation, or yoga. Learning how to deal with stress through different techniques will help you avoid the emotional and physical burden that comes with it. Do you relate to any of these signs? Let us know in the comments below. If your stress persists, or you have any concerns about your symptoms, please see a healthcare professional. Psych2Go is not certified to provide official treatments or advice, and serious issues require professional advice. Thanks so much for watching our video. What are the different ways that you like to cope with your stress? What has been the most effective for you? We’d love everyone to share and help each other out in the comments. If you enjoyed it, please consider giving this video a like, and subscribing to our channel to see more content like this. We’ll see you at the next one.As found on YouTubeAlzheimer’s Dementia Brain Health ➫➬ ꆛシ➫ I was losing my memory, focus – and mind! And then… I got it all back again. Case study: Brian Thompson There’s nothing more terrifying than watching your brain health fail. You can feel it… but you can’t stop it.

How to Reduce Stress | How Stress Affects Your Body | Stress Management Tips – ChetChat

 my head is aching my legs are shaking I can’t sleep   studies keep piling up in a heap of restlessness and irritability prevails I’m worried will I fail lack of sleep just mounts oh I’m so stressed out we’re living through stressful times   and stress has become our constant companion but do you know what exactly happens inside   our body when we are stressed in today’s In the video we are going to talk about three things   one is the science of stress in our brain and body two five very effective solutions to beat stress   and finally two bonus tips right at the end so don’t get stressed and let’s get going hey everyone this is Chetna and you’re watching chet chat there are two kinds of stress one is   use stress or good stress this gives us an extra a burst of energy and focus when we are playing a   competitive sport or giving a presentation and two the second is distress or bad stress this is the   continuous stress which makes us feel burdened how stress affects the brain now you’ve perhaps   been stressed for the past few months thinking about your future or even your family’s health, this emotion of stress activates the hypothalamus pituitary-adrenal axis the hpa axis the   hypothalamus via the pituitary glands activate the adrenal glands which are situated atop the kidneys   in response the adrenal glands secrete a hormone called cortisol the stress hormone the body thinks   of this as a warning sign as though we’re about to get eaten up by a bear the cortisol first raises   the activity level in the amygdala the fear center of the brain this gives rise to feelings of anger   this is the reason why we tend to lash out when we are stressed if you want to know by the way more   about the signs of anger then watch this video and I will share a link for you in the description box   below have you ever found yourself saying I’m so stressed I can’t think straight while the   amygdala is working overtime cortisol travels to its next destination the pre-frontal cortex   located at the front of our head’s prefrontal cortex is the thinking and planning part of the   brain excess cortisol sustained for long periods of time causes this region to shrink thereby   blurring our rational thinking now another thing What happens when we are very worked up that we   can’t seem to remember where we’ve kept our phone or our keys even if it’s right in front of us   let’s see why that happens the cortisol now reaches the hippocampus the memory center of   our brain excess cortisol lowers the production of brain cells in this region that is why we   tend to forget everything we’ve studied if we feel very stressed out during an exam   now where is this cortisol reached in his journey to the very cells of the brain too much stress will slow down your response systems have as well seen someone looking very numb   after they’ve encountered major stress but the worst damage of stress is that over time   it can change our cell structure right down to our DNA shortens the telomeres the shoelace tips of   chromosomes which measure a cell’s age do you know the shorter the telomeres become the shorter their lifespan now not all stress is bad remember we spoke about eustress or good stress   and the experiment conducted by the University of Wisconsin shows that moderate amounts of cortisol   can improve memory while no stress which is zero milligrams of cortisol or too much stress   which is about 40 milligrams of cortisol will not help you remember what you’ve studied or   where you’ve kept your phone but just the right amount of stress about 20 milligrams of cortisol   will help you remember faster so be alert but not burnt out before we talk about how stress   affects the body I would like to give a shout out to only ladies outfits whose amazing message   got a huge number of likes from you and if you want a shout-out in my next video   then leave me a comment below with the hashtag chet chatters now you must be thinking that if   all this is going on inside the brain how am i feeling stress in my body you’re right to stress affects all body systems and let’s see how to remember that the body is still thinking of   us being attacked by a bear so it believes that the muscles need oxygen to fight or to run now   an amazing sequence of events takes place the the heart pumps faster increasing blood pressure   causing hypertension this huge volume of blood starts going through our lungs to get oxygenated   which means we start panting and getting breathless to inhale more oxygen now imagine   our arteries like pipes which suddenly have high speed blood gushing inside them the pipes could   burst so the body begins to thicken these arteries by accumulating a sticky substance called plaque   which in turn attracts cholesterol and fats extra thick walls mean that sometimes the openings of   the arteries become too narrow and now the heart has to work doubly hard to push blood through them   and all these blocked arteries could lead to heart attacks did you know that over 60   patients suffering from irritable bowel syndrome have psychiatric disorders and chronic anxiety   another thing you might have noticed people tend to stress eat before an important occasion you’ll   see that since the muscles require quick oxygen cortisol increases our appetite and signals the   body to consume more energy-rich food like carbs the problem is that there is no actual bear so   we are neither running nor fighting and all these sugars get accumulated as belly fat but don’t get   all stressed out hearing this take a deep breath because I have some tried and tested methods   to bust your stress keep calm and meditate on mindful meditation and yoga regulate breathing reduce heart rate and decrease cortisol levels in our body stress causes us to breathe faster   so we are forcing our body to slow down and do some reps to de-stress exercise also reduces the levels   of the body’s stress hormones adrenaline and cortisol stimulates and produces endorphins   the body is a natural painkiller and mood elevator so try some home workouts or go for a walk or   jog in the fresh air surrender and acceptance this is my secret sauce to remain stress-free one big cause of stress is us trying to control In every aspect of our lives practice acceptance   surrender and gratitude together and you will experience the calm flow through your veins and good   vibes only you might have heard that confidence is the key well it’s the key to unlocking   some stress people with higher self-esteem are said to perform better because they have lower   cortisol responses to acute stress so they belief in yourself and repeat I can do it and if you want   to know how to increase your self-confidence then check out this video and I’ll drop a link for you   below headphones in stress out listening to your favorite tracks especially mellow music have a   beneficial effect on our body it slows the pulse and the heart rate down it lowers blood pressure   and decreases the levels of stress hormones and now for the bonus tip dark chocolate, this is my   favorite one eating a bar of dark chocolate helps to keep stress at bay because it contains   antioxidants which help in reducing cortisol levels overthinking is over friendly wizard   newt Scamander said my philosophy is that worrying means you suffer twice we can   all learn from him and stop worrying about situations beyond our control   remember just live in the moment so stay calm peaceful and safe and happy learning As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment

Relieve Stress & Anxiety with Simple Breathing Techniques

Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4×4 breathing, 4-part breath, etc.) and Pursed breathing. More breathing exercises: https://www.youtube.com/watch?v=-7-CAFhJn78I start off with Square breathing. It’s so good at helping to relieve stress and anxiety that it’s sometimes used in the military to help calm nerves before stressful situations.It’s performed just how it sounds–using your breath to make a square. Use imagery as well and imagine making a square or following something with a square pattern with your breath. Each position is 4 seconds. Breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold your breath again for 4 seconds.Pursed breathing is another breathing technique that can help relieve stress and anxiety, and it can also help make your lungs stronger. For this one, use diaphragmatic or belly breathing. Breathe in for 4 seconds, and then breathe out with pursed lips for 8 seconds.Related Videos:Breathing Exercises for Relaxation or COPD:
Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:
===========================================Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo===========================================Relieve Stress & Anxiety with Simple Breathing Techniques
https://www.askdoctorjo.com/breathing-techniques-stress-reliefDISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Yoga For Anxiety and Stress

– Hey guys, welcome to Yoga with Adriene. I'm Adriene, and today we have a sequence for anxiety. So this practice is awesome for when you're feeling stressed out, or maybe you're feeling a little anxious, maybe a little panic attacky, or you just need to move from the darkness, into the light. Hop on the mat and let's get started.

Alrighty, let's begin with a nice, comfortable seat. Sit up nice and tall. And arrive here now. You've started the video, you're here, the hard part is over. Let's begin with the breath. Inhale. As you breathe in, draw the shoulders up to the ears. As you breathe out, draw the shoulders down away from the ears. Good. As you breathe in, squeeze and lift. As you breathe out, drop, create space. Couple more times. Inhale, find what feels good here. And exhale, create space. One more time. Inhale, squeeze to the max. And exhale, create space. Awesome, take your right ear over your right shoulder, breathe, ground down through the elbows. Lift it back to center, and to the other side. Left ear over left shoulder. Draw down through the elbows. Great, bringing it back to center. And we're gonna come into a little moodra here as we prepare for alternate nostril breathing. So this is my number one, if you don't have time for the whole video, at least have time for this Pranayama technique, which I really do think is like a magic elixir.

For when I'm feeling anxious, if you ever feel like you are in kind of a panic attack moment, or anything like that, or you just need to de-stress, balance out. This is the one for you, my friends. So, we're gonna take the kind of hang loose sign here, it's kind of like this, and we're just gonna bring it to the ring finger and the thumb. See, bring the two peace fingers in. Or, if that's difficult for you, you can also do your middle finger and your thumb. So, you have your thumb, and an extra finger here. And we have a whole video on alternate nostril breathing, so if you're new to this and you want to go ahead and learn the technique first, you can pause it and click on that.

Open it up in another window, and it's really lovely. Um, but to honor your time, we're just gonna hop right in so you can practice this regularly. So, thumb's gonna come to the right nostril. Sit up nice and tall and breathe in through the left nostril. Keep the shoulders relaxed, as you pause at the top, we switch, covering the left nostril, breathing out through the right nostril. Inhale in through the right nostril. Always holding, pausing at the top to switch. Exhale out through the left nostril. Inhale in. Alternating at the top, exhale. Inhale. And alternating at the top, exhale. Keep it going. Nice and easy, smooth breaths. Again, alternating at the top. After a little bit of experiment, you find a rhythm that works good for you. A hand moodra that works good for you. And even it out here, really come in.

And gently release both hands down. Take a deep breath in through both nostrils. And out through both nostrils. Slowly open the eyes. Amazing, and notice how you feel. Great. From here we're gonna move on to all fours, but take this sense, whatever the breath did to you, maybe nothing, but just take one thing and add it on the rights, we're staying present in the moment, but we're kind of allowing ourself to change the course of things, right? Trying to let go of the stress. The anxiety in the body. That breath's so lovely for the nervous system, so keep it soft and easy as you come to all fours here, my sweet friends.

Be kind to yourself. And we'll move into a little Cat-Cow. Should feel awesome. We've already connected the brain. And the breath. And the alternate nostril breathing, Nadi Shodhana. It's a purifying breath. So keep nice, long smooth deep breaths here, as you now begin to integrate the spine, which is also connected to the brain. So when the brain is a mess, it is so beneficial to do spinal work. Even something as simple and delicious as Cat-Cow. Awesome, from here, I'm gonna curl the toes under, walk the palms slightly forward. Nice and easy, inhale in, on an exhale, lift the hips Downward-Facing Dog. So connect to your strength here, but keep a softness.

Press into the palms, take care of the wrists, bend the knees. Inhale in. Exhale lowering back down. Awesome. Press into the tops of the feet, walk the wrists back underneath the shoulders. Then inhale, keep the right palm where it is here, and we're gonna open the left fingertips out. So just go as far as you can before you feel… a pinch in the back body. Opening, inhale. Exhale, left palm down, right fingertips reach up, so it might not be all the way here is what I'm trying to say, it might just be here, even here, as you inhale. Open up through the chest. Exhale. Again, to the left, inhale, press away from your yoga mat. Exhale, press into the tops of the feet. Inhale. And exhale. And one more time. Long in the neck. Synchronizing with the breath. Super awesome.

All right. Walk the knees together, take a Child's Pose here, go ahead and keep the fingertips reaching out long those, stretching to the side body. Knees are together though, and we bow the forehead. Rest your heart. Slowly we're gonna walk the palms over towards the right, excuse me, left edge of your mat. And the right hand's gonna come over to kiss the left hand. So maybe they come one on top of each other. Breathe into the right shoulder, the right side body. Pull back gently with the right hip crease, and breathe deeply. And now through center. And to the right, right palm to the right edge of your mat. Left palm comes and hops on top of the right, and we breathe here, forehead grounding down, and reaching down. Stick with your breath my friends, I know the mind is powerful, but so is your breath. Come back to center. Inhale, lifts you up. Exhale, curl the toes under, Downward-Facing Dog. Okay, time for a cleanser. We need to inhale in through the nose. Exhale out through the mouth. Inhale in through the nose.

Exhale out through the mouth. One more, don't be shy. Beauty of home practice. Lion's Breath. Great, drop the left heel, lift the right leg up high, inhale. Exhale, step it up into a nice Low Lunge. Prepping for Warrior 2. Take your time getting there. We'll pivot on the back foot. Keep the front knee bent. When you're ready, rise up strong. Find strong footing here today, super important that you ground through all four corners of the feet. Press into the ninth edge of that back foot, and charge the left of your thigh. Reach the right fingertips, really reach. Left fingertips back, really reach. Really deep here. Send energy out in all directions. Left to right, down to the Earth, and lift and lengthen up through the crown.

Big breath in here. Big breath out, draw your shoulders down. Pull the pinkies back. Great, and keep the front knee bent here for now, as you reach the right fingertips forward. Up and back, Peaceful Warrior here. Keep the front knee bent. Now hug the low ribs in. Just a hair, sorry, had an itch, and then we're gonna inhale. Straighten leg, front leg. Exhale, bend. Inhale, reach. Exhale, bend. One more, inhale reach. Exhale, bend. This time, continue the journey all the way down, extended side angle. Right fingertips to the Earth. Left fingertips towards the sky. Can also be here on the top of the thigh. Breathe deep, inhale in. Long exhale out. Inhale. And exhale. Stick with your breath. One more time, inhale in. And exhale, bringing the left fingertips down. We'll pivot back to our Lunge. Clamp the palm, step it back to Plank, you can move through a Vinyasa here, if you like, or send it straight to Downward-Facing Dog. Meld your heart back.

Send your hips up high. Press into the palms, especially the index finger and thumb. And we'll drop the right heel down and inhale, lift the left leg up. Exhale, step it up into your Lunge. Warrior 2. So take a second getting there. All right, it's really about the sensation today. And about the journey. And so take your time as you arrive. Your strong, grounded,beautiful Warrior 2. So a little work on the feet. Goes a long way. Then connect to the energetic body. Tailbone down. Front body lifts. Reach both directions. Up, ground down. Big breath in. So good for the body here, full body experience. Energy radiating. Then keep the front knee bent my friends, best you can. And send the left fingertips forward, up, and back. As you can see, my right hand's coming around, it can stay in the small of the back here, or reach around to the top of the left hip crease. Keep the front knee bent as you inhale. And exhale. Now here we go, inhale, straightening through the front leg. Inhale, extend energy out through the left fingertips.

Exhale. Sink deep. Stay strong in your back leg. Inhale, extend, And exhale, sink deep. Ooh, nice, you got it. Inhale one last time. And exhale, continue this journey, meld it all the way down into your extended side angle. Lean back everyone. Remember, we can always be here. Big breaths. Strong connection to the Earth. One more breath here, you got it. Then slowly, right fingertips float down to meet the left.

We come back to our Lunge. We plant the palms. Again, you can move through a Vinyasa here, or you can send it straight to Downward-Facing Dog. And Down Dog, back to that cleansing breath. Take a big inhale, in through the nostrils. And exhale out through the mouth. Great, drop the left heel, lift the right leg up high. This time, come to Warrior 1, nice and strong. Reach the fingertips up high, press into the outer edge of the back foot. Then inhale and look up. Exhale,rain your fingertips down. Stay strong in your front leg. Hug energy into the mid-line here for stability. And step back a little bit here, so, draw the knuckles down and away, and as you inhale in, find that lift in the heart extension through the crown.

As you exhale, lift your left heel up. Stay soft and bent in the front knee. And we're gonna play with a little Warrior 3. So you might just come to here, big toe on the Earth. Keep your focus out in front, neck nice and long. Inhale in, and exhale, maybe you begin to lift through the left inner thigh. Maybe you come to here right away. Or maybe again, you're growing this, and so we keep big toe on the Earth. Stay connected. Ah, the mind begins to clear, we begin to focus on the sensations of the body as you lift through the left air and thigh.

You can stay here. You can release with control to Airplane Arms. Or maybe you take the fingertips all the way forward. Wherever you are, full body experience, breathe deep. And then slowly make your way back to Warrior 1. Inhale and smile. Exhale. Let it go. Back to the Lunge. Optional Vinyasa here, take it or leave it. Into Downward-Facing Dog. Beautiful. Drop the right heel, lift the left leg up high. Inhale. Exhale, stepping through. Find Warrior 1. Take your time. Strong legs. When you're ready, reach the fingertips up high. Grab em down through the shoulders. Connect to the sensations in the body and today, stay present. Inhale in. Exhale, rain it down. Interlace. This time you'll be opposite them on top, so the one that feels kind of weird. And knuckles are all down and away as we open the heart. Welcome that heat. That aliveness that's starting to maybe glisten on your forehead or your lip. Stay strong and grounded to the Earth, you got this. Inhale, look up. On an exhale, begin to slowly stay bent in the front leg, lift on to the right big toe.

Again, maybe this is your pose today. Yes. Working on balance, stability, I'm here, I love myself, I've got this. And maybe we take it a step further by softening through the back knee. And beginning to lift up. Maybe even further. Maybe even further. Lifting up through the right inner thigh, if you are lifted, finding extension through the crown. Wherever you are, focus on your breath, the sensations in your body. Clear your mind of any stress. Of any anxiety, any worry. Focus on connecting to your strength right here. Right now. So even if you fall, you come back. Come back to the practice, come back to the mid line.

Maybe you release the fingertips with control. So resist the slingshot effect. And find Airplane Arms. And maybe reach it forward. Nice, strong breaths. Everyone, wherever you are, be there fully. With your breath. Then slowly take your practice back to Warrior 1. Inhale, look up. Exhale, shake it off. Take it all the way back down. Last chance for a Vinyasa, feel free to take it, or leave it. Moving through a Heart Opener, if it feels good. And then we'll all make our way to Extended Child's Pose. Bring the big toes together, meld the heart back. Bring the palms together. And then up and over the head. Gently crawl the elbows forward a hair. Stretch through the side body and the shoulder. Take a deep breath in. And exhale, let everything go. Surrender here, priminal. Bring it into the back body. Close your eyes. Just take a second to bow to the big picture. To surrender to that which is out of your control. And to connect to a little sense of peace and love within. Slowly we'll drop the fingertips back to the mat.

Plant the palms in nice and easy rise up. Walk the knees into center. Carefully cross the ankles. And use your fingertips to help guide yourself all the way back to a seat. And we'll extend the legs out long, heels in line with the hips. If you're a little bit tight in the hips and the lower body, we can maybe lift the hip up on a blanket or block here if that feels good. And then we'll inhale, reach towards the sky, ground down through the tops of the thighs. And then exhale, reaching forward. So this will look a little different for everyone, it might be here for you. Keeping the neck and the spine nice and long. It might be here. It might be here. So find your Forward Fold. Again, very helpful to lift the hips up a little bit here. Eventually, you find a sense of surrender here again, rounding through the spine, eventually the neck, stretching nicely.

Yummy here's, you bow the head. And bend the knees as generous as you need to here, no need to kind of hit this perfect little yoga shape today, or any day for that matter, but uh, find what feels good. Find the layer of breath. And then slowly we'll release. And come to lie flat on the back. When you arrive, go ahead and hug the knees into the chest. And then release the left foot to the ground, and the right leg up high. Cross the right ankle over the left. Interlace the fingertips behind the back of the left thigh, and then bring your left foot onto an imaginary wall here, so press up against the wall, flex. Now we'll begin to squeeze and pull. Breathing deep here in a little reclined One Legged Pigeon. Neck is nice and long, so your chin is lifted, see we can tuck it in a little bit. Breathing deep here. Hmmmm. Great, then send the left leg up high, just a little hamstring bonus here, one more breath. And then nice and easy, with control, right? So again, resist the slingshot effect.

With control send the left, uh, right leg up to meet the left. And I'm gonna reach both fingertips towards the outer edges and I'm gonna pulse here. Keep the shoulders relaxed. Palms facing each other. Tailbone scooping up towards the sky. Oh my God, creaky old floor! Oh my God, we have a creaky floor here. Yay, everything's in alignment. See, sometimes when you move, it just takes a while, right? Take it to the left, pulse. Creaky old floor. Let's bring all the YWA members who've been with me for a while. And to the right, here we go.

Miss that creaky old floor. But we have one here. Oh my gosh. And then back to center. Five, four, three, two, and release. Yay. You never know when you're gonna make new discoveries. Right foot to the ground, left leg up high. Crossing the left, (laughs) left ankle over the right. Interlace. Who'd have thought a creaky floor could bring so much joy to someone. Okay. Shin parallel to the ceiling. Flex your right foot. So chances are you know this shape, right, but the feet just kind of have to hang dead-like. So keep a little aliveness here, and then squeeze. Again, tuck your chin into your chest. And then creaky old floor aside, I need you to close your eyes and I would like to invite you to feel supported.

Your spine supported here, the weight of your body supported by the Earth. Keep breathing. Then extend that right leg up. Great, slowly unravel. Left foot joining the right, this time we interlace fingertips behind the head. Inhale in. Exhale, lift the head, the neck, the shoulders. Press into the heels. Inhale lower. Exhale lift. Inhale lower. Exhale lift. Keep the elbows wide. Keep it going. Inhale lower. Exhale lift. Extend the thumbs, nice little neck hammock here. And three more. Scooping the tailbone out. And last one, you got it.

And release. Supta Baddha Konasana. Ah, we lit the fire in our belly after all. Shimmy the shoulders underneath the heart here. Maybe give your little belly a pet. Ahh… Inhale, lots of love in. Exhale, close your eyes. Begin to allow your breath to return back to a natural rhythm here. And then when you're ready, we'll peel the arms out wide. And slide the legs out long. Allow your body to grow heavy, even if you don't have time for a long Halasana. Take a second here to let the body settle and rest. To allow the nutrients of your practice to seep in, to settle in. Then notice how you feel. Then slowly draw the palms together, bring them to your third eye. And we seal the deal by saying Namaste, which is honoring the best and most beautiful version of ourself. Seeing that, honoring that in one's self. And then also in others. Take good care, my friends. Choose the light. Let it go. Namaste. (soothing music).

Healing Music for The Body & Soul, Let Go Of Anxiety & Stress, Meditation Music for Positive Energy

https://youtube.com/watch?v=0g0YHsM-1LE

Healing Music for The Body & Soul, Let Go Of Anxiety & Stress, Meditation Music for Positive Energy by Meditation and Healing.🙏 Namaste, Meditation and Healing is a YouTube channel which serves you the best meditation, healing, relaxing and sleep music. Our music is composed with different kinds of instrument blending with 432 Hz, 528 Hz solfeggio frequencies. This channel was created in 8th December 2014 with an aim of providing digital space for those who are going through stress, anxiety, insomnia and depression. Our music are composed with beautiful piano, flute melody, soothing pads, relaxing bells and many more. They include relaxing music that will help you to relief stress. Or relief yourself from negative feelings like anxiety and help to enhance positive energy in you. It can also give your meditation techniques a boost if you use this type of soothing music as you meditate. It can also have healing capacity where you will learn how to find inner peace and heal yourself within with the capability of music. Our music combined with soothing pads and melody helps people overcome their stress and anxiety. We have been using a precise professional music production and recording software in order to provide you the best audio quality and audio experience. Most of the music in this channel is composed with the combination of soothing pads with piano, flute and bell with the sound of nature. To enhance our music experience for you, we also add the video with the moving graphics and animation editing them in our own sense of flair. We hope to create and present more relaxing and meditative music in the future. Thank you and have a great time.🙏 Follow on: ▶ Facebook: https://www.facebook.com/Meditation-and-Healing-1582138848699385 ▶ Website: http://meditationhealingmusic.com/ ▶ Twitter: https://twitter.com/MeditationandH2 ▶ YouTube: https://www.youtube.com/channel/UCM7XCXnxtYJkkMN0zf0tsSw🎶 Download & stream my music from the following sources: ▶ iTunes: https://itunes.apple.com/ca/artist/prabin-dangol/1226893014 ▶ Spotify: https://open.spotify.com/artist/4hgD86pSYHS5SIDGA7sJ2h ▶ CdBaby: https://store.cdbaby.com/Artist/PrabinDangol1 ▶Amazon: https://www.amazon.com/s?k=Prabin+Dangol&i=digital-music&search-type=ss&ref=ntt_srch_drd_B06ZYXZ8RP ▶ deezer: https://www.deezer.com/en/artist/12312382▶ Recommended Playlist: Healing Music for The Body & Soul: https://www.youtube.com/playlist?list=PLqxOk5-J3bJOiYJT3RGS7sv8MM2GHdDy Positive Energy Meditation Music: https://www.youtube.com/playlist?list=PLqxOk5-J3bJM8mf4M0qx-lnLXQ_–9y5f 432 Hz Meditation: https://www.youtube.com/playlist?list=PLqxOk5-J3bJMFd5rzeyxZGNhHDLo1tZWS Deep Sleep Music: https://www.youtube.com/playlist?list=PLqxOk5-J3bJMuIzattGZrmbZCW8NU3UuV Relaxing Music: https://www.youtube.com/playlist?list=PLqxOk5-J3bJOTwQ_nhhDpfeDLHjue02yZ👦 About Me: My name is Prabin Dangol, a music composer and a sound designer. I have been composing music for almost 15 years on various genre. My moto is simply to spread positive energy and thoughts all over the world. My music generally helps to enhance positive energy and relax mind body. If you love my work, I request you to connect with me by subscribing to my Meditation & Healing or Transformation & Miracle Channel.👦 More about me: http://meditationhealingmusic.com/about/▶ Device & Program Information: – Digital Audio Workstation (DAW) Cubase, Propeller head Reason – Video Production: Adobe Premiere & After Effects 2020– Camera: CANON EOS M2– Master keyboard: Yamaha P-45, Yamaha PSR EW 400– Studio Monitor: Yamaha HS 8 & Audio-Technica ATH-M50x Professional StudioAll images and video contained are used in strict compliance with the appropriate permissions and licenses required from https://shutterstock.com and/or https://videoblocks.com in accordance with the YouTube Partner Program, Community guidelines & YouTube terms of service.Unauthorized copying, selling, re-uploading and sampling are strictly prohibited. Copyright ⓒ 2020 Meditation and Healing by Prabin Dangol. All Rights Reserved.