Reduce Stress With Self Hypnosis And Breathing Techniques
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Control Stress Using Self-Hypnosis
Many people feel nervous about trying hypnosis for themselves. At least as many think it’s all ‘bunkum’ and wouldn’t try it if you paid them. Neither group can be blamed for their attitude. But such misplaced fears and skepticism mean that they exclude themselves from the benefits that hypnosis can bring them. And the potential benefits available to those who learn how to utilize hypnosis are many.
When you listen to First Time Hypnosis you will broaden your knowledge and understanding of how hypnosis works and how you yourself can begin to use it. You will quickly learn how to relax yourself deeply and activate the powers of your imagination. First Time Hypnosis addresses all the questions that arise in the mind of the first time hypnotee and sets your mind at rest.
This audio track has been recorded by a Certified Hypnotherapist.
Do not operate anything that requires concentration such as driving while listening to these powerful Self-Hypnosis tracks.
Audio Track 1. Instant Stress Relief With Self-Hypnosis
Hypnosis can trigger your natural relaxation response, causing wonderful waves of good hormones and feelings of tranquility to wash through your mind and body.
Imagine having relief on tap - something you could experience whenever you need it that would remove all the stress from your body and return the sparkle your mind.
Relieve stress and tension is 15 minutes of pure refreshing, rejuvenating hypnotic experience that will leave you feeling recharged and back on form.
Here is the Music Player. You need to installl flash player to show this cool thing!
Breathing Exercises to Reduce Stress
Proper breathing can reduce stress and anxiety levels. Learn about breathing and stress and breathing techniques to help you relax.
The primary role of breathing is gas exchange: our cells need oxygen and their waste product, carbon dioxide, needs to be expelled. Breathing is an automatic body function, controlled by the respiratory center of the brain. However, we can also deliberately change our rate of breathing.
Different healing systems, from different cultures, have long realized the healing benefits of the breath, including Yoga, Tai Chi and some forms of meditation. Many holistic practitioners believe that the breath is the link between the physical body and the ethereal mind, and that spiritual insight is possible through conscious breathing.
A range of disorders
The use of controlled breathing as a means of promoting relaxation can help manage a range of disorders, including:
- Anxiety
- Asthma
- Chronic fatigue syndrome
- Chronic pain
- High blood pressure
- Insomnia
- Panic attacks
- Some skin conditions, such as eczema
- Stress.
How we breathe
To stay inflated, the lungs rely on a vacuum inside the chest. The diaphragm is a sheet of muscle slung underneath the lungs. When we breathe, the diaphragm contracts and relaxes. This change in pressure means that air is ’sucked’ into the lungs on inhalation and ‘pushed’ out of the lungs on exhalation.
The intercostal muscles between the ribs help to change the internal pressure by lifting and relaxing the ribcage in rhythm with the diaphragm. Flexing the diaphragm requires the use of the lower abdominals. If your abdomen gently moves in and out while you breathe, then you are breathing correctly.
Breathing and stress
The brain sets the breathing rate according to carbon dioxide levels, rather than oxygen levels. When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing empties too much carbon dioxide out of the blood and upsets the body’s balance of gases. Shallow over-breathing – or hyperventilation – can prolong feelings of anxiety by exacerbating physical symptoms of stress, including:
- Chest tightness
- Constant fatigue
- Faintness and lightheadedness
- Feelings of panic
- Headaches
- Heart palpitations
- Insomnia
- Muscular aches, twitches or stiffness
- Tingling, numb and cold hands and face.
The relaxation response
When a person is relaxed, their breathing is nasal, slow, even and gentle. Deliberately mimicking a relaxed breathing pattern seems to calm the autonomic nervous system, which governs involuntary bodily functions. Physiological changes can include:
- Lowered blood pressure and heart rate
- Reduced amounts of stress hormones
- Reduced lactic acid build-up in muscle tissue
- Balanced levels of oxygen and carbon dioxide in the blood
- Improved immune system functioning
- Increased physical energy
- Feelings of calm and wellbeing.
Abdominal breathing
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing. You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time.
Sit comfortably and raise your ribcage to expand your chest. Place one hand on your chest and the other on your abdomen. Take notice of how your upper chest and abdomen are moving while you breath. Concentrate on your breath and try to breathe in and out gently through the nose. Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen and less with your chest.
With each breath, allow any tension in your body to slip away. Once you are breathing slowly and with your abdominals, sit quietly and enjoy the sensation of physical relaxation.
Special considerations
Some people find that concentrating on their breath actually provokes panic and hyperventilation. If this is the case, look for another way to relax.
Where to get help
- Your doctor
- Stress management specialist, such as psychologist
- Things To Remember
- Shallow, upper chest breathing is part of the typical stress response.
- The stress response can be switched off by consciously breathing with the diaphragm.
- Abdominal breathing plugs into the autonomic nervous system and encourages it to relax, bringing about a range of health benefits.
Flushing, Rosacea Causes & Triggers
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Why is My Face Always Red?
Facial flushing is an involuntary reddening of the face and is usually a normal healthy physiological response. However, in some cases the frequent prolonged flushing can be the beginnings of a rosacea skin condition, and it is important to treat this as soon as possible. The cause of facial blushing or flushing is usually associated with stress, embarrassment, alcohol, reaction to chemicals and perfumes in soaps or even spicy foods.
These triggers stimulate the sympathetic nervous system and In the facial areas causes dilation of blood vessels which leads to flushing and the red complexion. This frequent and severe flushing can lead to weakened or damaged blood vessels, inflammation and finally to rosacea.
***It is so vitally important part of any ‘Rosacea or Facial Flushing Treatment is to avoid your own personal triggers. This can only be done by noting them down so you will know which ones to avoid. Any facial redness or rosacea treatments such as Topical Creams or even Laser & IPL will fail if you don’t attempt to avoid most or all of the triggers Below we ha.ve provided a PDF diary which you can download and print out***
YOUR FREE ROSACEA DIARY DOWNLOAD FOR KEEPING TRACK OF YOUR TRIGGERS
Some Known Main Causes & Triggers of Facial Flushing And Rosacea
- A lack of sleep stimulates the sympathetic nervous system, causing blood vessel dilation
- Adrenaline flushing – Stress and anxiety at work ,home or school stimulates the sympathetic nervous system.
- An increase in internal body temperature stimulates the sympathetic nervous system stimulated by hot or acidic drinks.
- Damaged blood vessels from constant exposure to the sun.
- Problems with the collagen-elasticity of the skin caused by a damaged support system for the blood vessels
- Weakened blood vessels and skin irritation caused by inappropriate skin care, acne and rosacea treatments, such as steriods and strong acidic based products.
- After a heavy meal – This flushing is caused by additional stress on the digestive system resulting in more blood needed by the digestive system with the residual blood being heavier to the face.
- Hot showers and baths – Causes vascular dilation and redness.
- Alcohol – Is metabolized very quickly causing the blood vessels to dilate resulting in facial redness. Alcohol is also a diuretic pushing water out of the body cells lowering the body and brain pH levels. As a result this dehydrated condition causes flushing.
- Smoking – Deprives the skin of oxygen dilates blood vessels and reduces vitamin C levels in the skin which is vital for the building of collagen, Smoking also causes the emission of free radicals which destroy the blood capillary structure.
- Allergies – Pollen, pets and food allergies that causes constant flushing can lead to rosacea symptoms.
About Rosacea, Signs And Symptoms
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Who Does Rosacea Affect?
What is Rosacea
Rosacea is a hereditary, chronic (meaning long term) skin disorder that most often affects the nose, forehead, cheekbones, and chin. In its beginning stages this common skin disease, which causes subtle redness in the center of the face, may come and go on its own. But, if left untreated, Rosacea may develop some inflammation, accompanied by skin eruptions, and may gradually become chronic and even permanent. Furthermore, the skin tissue can swell and thicken and may be tender and sensitive to the touch. About half of Rosacea sufferers also complain of symptoms with their eyes, also known as Ocular Rosacea.
The Medical Breakdown of Rosacea
Rosacea is caused by the dilation of tiny blood vessels close to the surface of the skin. This causes the skin to break out with blotchy red areas called papules. A papule is a red solid elevated inflammatory skin lesion without pus (unless the papule is severe). These papules have three classifications: minor, moderate and severe. A minor Rosacea papule is the size of a small measles lesion. A moderate Rosacea papule is the size of a pencil eraser. A severe papule is the size of a coin and also contains pustules (pus-filled inflammatory bumps).
How is Rosacea Different from Acne Vulgaris?
Rosacea is a neurovascular disorder that affects the flushing zone. Yet it is common with Rosacea to present itself with blackheads and whiteheads that are not commonly seen with Acne Vulgaris. The age of onset, and the location of redness is a clue. Rosacea is commonly an adult disease, and is generally restricted to the nose, cheeks, chin and forehead. It can coexist with Acne Vulgaris. Some Rosacea sufferers have a significant Acne component in their symptoms so it can be easily confused with Acne Vulgaris. But the papules and pustules of Rosacea tend to be less follicular in origin. Rosacea will probably have an underlying redness that is related to flushing and thus looks different than Acne Vulgaris. Acne sufferers normally do not have the accompanying redness. Rosacea usually begins with flushing, leading to persistent redness. As both conditions are inflammatory, the treatment for Rosacea and Acne Vulgaris can be somewhat similar, but most of the Acne Vulgaris regimes are too harsh for Rosacea-affected skin and can severely aggravate the condition. Rosacea sufferers are cautioned against using common acne treatments such as alpha hydroxy acids (glycolic and lactic acids), topical retinoids (such as tretinoin, Retin-A Micro, Avita, Differin), benzoyl peroxide, topical azelaic acid, triclosan, acne peels, and chemical peels. Additionally the caution extends to topical exfoliants, toners, astringents and alcohol containing products.
What is the Difference between Rosacea and Seborrheic Dermatitis?
Seborrheic Dermatitis and Rosacea are closely related, they both involve inflammation of the oil glands. Rosacea also involves a vascular component causing flushing and broken blood vessels. Seborrheic Dermatitis may involve the presence of somewhat greasy flaking involving the T zone such as crusts, scales, itching and occasionally burning. Dermatitis may also be found on the scalp, ears and torso. It does not usually involve red bumps as in Rosacea. The T zone is the area shaped like a `T’ composed of your forehead, nose and around your mouth. Just to confuse things further, the two conditions are often seen together.
What Causes Rosacea?
Rosacea is primarily a disorder of the facial blood vessels. Experts from across the world agree that vascular abnormalities are central to all stages and symptoms of Rosacea.
To paraphrase: Rosacea inflicted blood vessels undergo changes in function and become hyper-responsive to internal and external stimuli.These changes are ultimately responsible for the progression of all Rosacea symptoms. As with many conditions, there appears to be a genetic propensity to developing Rosacea.
Rosacea normally progresses in the same generalized fashion: frequent dilation of facial blood vessels leads to vascular hyper-responsiveness and structural damage. Rosacea experts talk about Rosacea symptoms appearing in 4 stages. Over time Rosacea can progress from one stage to the next.
What Are The Stages Of Rosacea?
Pre-Rosacea: The first cardinal sign of Rosacea: blood vessels dilate to more stimuli, open wider and stay open for longer periods of time compared to normal persons. No visible damage is normally seen.
Mild Rosacea: Begins when the facial redness induced by flushing persists for an abnormal length of time – usually 1/2 an hour or more after a trigger. Those who have frequent pre-Rosacea flushing are highly susceptible to progressing to mild Rosacea. Some of the common triggers for a facial flush are heat, cold, emotions, exercise, topical irritants and allergic reactions.
Moderate Rosacea: As facial flushing becomes more frequent and intense, vascular damage occurs. This can result in long lasting redness, swelling and inflammatory papules and pustules. Telangiectasia (damaged micro blood vessels, often visible on the surface of the skin) may be noticed in the areas where flushing is worst.
Severe Rosacea: Characterised by intense bouts of facial flushing, severe inflammation, facial pain, swelling and burning sensations. Sufferers may develop intolerance to products they were able to use before. Also inflammatory papules, pustules and nodules may be present. Some experience a bulbous enlargement of the nose, known as rhinophyma. This is just a guide, you may of course experience symptoms outside these ranges.
8 Daily Tips That All Rosacea Sufferers Should Be Practicing:
- Wash with water that is lukewarm, not hot.
- Use our gentle (non-abrasive) cleansers applied with the fingers, not a cloth.
- Blot dry, but don’t rub, using a thick-pile cotton towel.
- Wait for the skin to dry completely. Wait at least one minute before applying products.
- If you wear makeup, choose only oil-free and/or non-comedogenic products. Always apply light layers of makeup because many foundations and concealers act like a “mask” that traps bacteria and oil inside the pores.
- When you have a flare up, treat it sooner rather than later to prevent long-term damage.
- Apply at least an SPF 8 sunscreen everyday to prevent UV induced symptoms. The sun is often the number 1 reason for flare-ups.
- Monitor your diet daily. By avoiding alcohol, hot beverages and/or spicy foods you can greatly reduce the number and severity of Rosacea flare-up
