Fears and Phobias

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Stress Management starts with learning to breathe using a proper abdominal relaxing breath. So often we hear people say “take a deep breath and relax”. I am a nurse and have said this often myself. However, when I have asked people to do this I have observed that they throw out their chest, take a deep breath, clinch their jaw and tighten up the muscles in the neck and shoulders.

Taking a breath this way is anything but relaxing. When we take a breath that causes us to throw out our chest and tighten our neck and shoulder muscles it allows the body to respond by tightening up the stomach and pushing out the chest.

This method causes the diaphragm to be pushed upward decreasing the size of the two lower lobes of the lungs as the upper lobes of the lungs expand. The problem with this breath is that less oxygen enters the lower lobes of the lungs. It is a problem because the two lower lobes of the lungs actually have more blood vessels and more alveoli (air sacks) than the upper lobes. Therefore, less healing and relaxing oxygen is getting from the lungs into the bloodstream and into the body.

More tension is being developed in the neck, the shoulders and the jaw. This type of breathing results in more tension and stress.

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Hypnosis Products to Help with Fears and Phobias

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    Developed for those suffering from high blood pressure, anxiety, pain and stress.

    There is no life without breath so breathe right in order to be healthier happier and more comfortable.

    This scientific evidence-based breathing exercise teaches the stress reducing physiological changes that take place in a proper abdominal breath. You will learn how to use this breathing technique to activate the production of your own endorphins, melatonins and serotonins from the brain; Endorphins to reduce pain, melatonin’s to enhance sleep and serotonin to elevate your mood. These hormones are also known as the pain killing and stress reducing hormones.

    My Healthy Treasure Chest is available for Free on iTunes and Google Play. You can go to HealthyVisionsApp.com from your Mobile Device to install My Healthy Treasure Chest.


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    Created for those on the go.

    This audio CD contains five journeys and one affirmation. Each 5 to 10 minute journey explores a different stress releasing experience. You can take control of your health and wellness with this stress reducing CD.
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    Five Stress Workshops in one package.

    Package includes everything you need to teach a stress class.

    It is estimated that job stress costs Americans more than $300 billion annually due to diminished productivity, absenteeism, and employee turnover, medical, legal and insurance fees. It is also projected that 60 to 80% of all work related accidents are due to stress. Some of the most noted examples of this are the Three Mile Island nuclear incident and the Exxon Valdez oil disaster. They have cost billions in clean up efforts alone, to say nothing of the devastating environmental damage.

Creating the Relaxing Breath

Breathing is natural and automatic so therefore we do not have to consciously take in a breath.

We can turn a deep chest rising breath into a gentle relaxing abdominal breath.

Simply follow these directions:
Gently push your stomach out. One way to do this is to place your hand on your abdomen and gently push your hand out using the abdomen. As you do, you will notice that you automatically breathe in. This happens because as you push your abdomen out you pull down the diaphragm which creates a vacuum sucking in air.

You will experience the following steps:
1. The diaphragm drops down and the two lower lobes begin to open up filling with air containing oxygen.
2. The diaphragm stimulates the vagus nerve which travels through the diaphragm. The vagus nerve then activates anti-stress hormones which create relaxation and comfort.
3. Now gently take that abdominal breath again, but this time hold your breath for about three slow counts. By holding your breath you create a more efficient gasexchange between the carbon dioxide, a stimulant, and oxygen a relaxant. The breath out is twice as long as the breath in.

The count: Breathe in for a count of three to five, hold for a count of three to five and out for a count of six to ten. A normal exhalation is twice as long as inhalation.

Why hold the breath? Holding the breath allows for a more efficient gas exchange between carbon dioxide and oxygen, a key factor in decreasing anxiety attacks.

Using this type of breathing may result in the following changes:
 Trouble sleeping? Three breaths at bed time and you can fall asleep easily as you say to yourself “I am asleep” repeatedly.
 Tension headache? Take the prescribed breath and imagine the oxygen flowing into your head. Breathing in relaxation and breathing out tension.
 Improve your immune system? Research has shown that relaxing breaths decrease Cortisol (stress hormone) and activate the immune system.

Understanding Stress

The Random House Dictionary defines stress as, “physical, mental, or emotional strain or tension,” and, “a situation, occurrence, or factor causing this.” The word “stress” actually comes from a Latin word meaning, “distress.”

Stress can be difficult to pin down because it is a very individual thing. For me, public speaking is very stressful – but it may be one of your great joys in life. Remember that since stress is individual, your approach must be personalized, also.

Typically, we interpret stress as a negative thing, but it doesn’t have to be that way.

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