Over breathing is the enemy of anxiety sufferers. High levels of anxiety cause breathing to get faster. It is often the case when someone presents with anxiety that they will also be over-breathing. As their anxiety symptoms worsen they may begin to hyperventilate, feeling like they are going to suffocate, or start to breathe very rapidly. This has the effect of making them feel dizzy and raises their anxiety level even higher. Slowing your breathing down, and controlling it better will reduce your anxiety. I would highly recommend buteyko breathing technique, this is a great technique for anxiety sufferers cause it teaches them to control their breathing; incidentally it is also very good for asthma sufferers. Buteyko will teach you how to control your breathing and to breath less. The first thing you should know is that you should only ever breath through your nose, not your mouth. Here is a Buteyko exercise that you can try: Make yourself as comfortable as you can and then shallow breath for 5 minutes. See how small you can, comfortably, make your breaths, breathing only through your nose. Imagine that every time you breath out you are becoming more and more calm, centered, and relaxed. If you become distracted or your thoughts start to drift off, quietly ease your mind back to how small you can comfortably make your breathing. Refocus as needed. (Please ask your doctor if you have a medical condition or any concerns about your health before attempting this exercise).
Meditation
Meditation will help you calm down, lower your blood pressure, and help you to maintain a healthy and balanced lifestyle. Even a few minutes every day can work magic on anxiety. This is because as you sit peacefully meditating you will learn to observe your mind "on its wheel", and recognise when you're mind stops. Not surprisingly, this is a really fantastic feeling; one that you will want to return back to daily. Meditation is great for cultivating an awareness of your inner feelings. People who have used meditation to cure anxiety claim to cultivate an observer’s detachment from their inner feelings. They find it hard to stay anxious while concurrently observing their feelings. To help get you into the present moment I recommend that you focus your attention on your body, the way it feels from the inside out. Also focus on your breathing. Try using guided meditation CDs; for example Kelly Howell's Brain Sync series. Progressive Muscle Relaxation techniques can also be helpful: see my article "Panic relief! - Find out How to Relax and relieve Anxiety!". You could also try this simple meditation exercise: Squat with your legs folded in front of you on a flat surface (such as the floor), sit upright, shut your eyes, and see how small you can make your breaths, breathing only through your nose, fix your mind on inhalation and exhalation. Try not to think at all. Whenever your mind drifts off, bring it back to your breathing, light "in" "out". Regular sessions of meditation are a great anxiety remedy.
For better ways to cure anxiety, stress, panic, fear, or phobia click here: beatanxiety
This article was written by John horrax.
References:
Ermer Jill, Living with Depression and Anxiety.
Leah Heather, Medicine-Free Treatment of Anxiety Disorders and Panic Attacks.
The publication of this article does not constitute the practice of medicine, and the information contained in it should not to be construed as medical advice it does not replace the advice of your doctor or other health care provider. You must speak to a doctor or health care provider before making use of any information contained in this article.
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Many people have very damaging, destructive beliefs about self hypnosis. They believe that self hypnosis is dangerous or can be misused or abused by others. Many hold beliefs such as: Only messed-up people use self hypnosis! The people who need self hypnosis are emotionally insecure! Self hypnosis users have a lot of issues! These beliefs can stop you from using the power of self hypnosis to change your life, your destiny and your fortunes. What's more, they are all totally untrue!
The vast majority of people who use self hypnosis are not dysfunctional crazies but in fact normal well-adjusted individuals who have been trying to secure change in their lives but have been unable to affect this change through conventional means. The many hundreds of self hypnosis applications and its very high success rate mean that this form of therapy, or mind programming, has become more popular over the years than any other self improvement tool.
Every one of us has some issue, or issues, in our lives that we would like to improve. Unfortunately historical ways of dealing with such things seldom produce satisfactory results. Even those that do produce positive long-term results take months, if not years, to implement. A good example of this is psychotherapy which is expensive, time-consuming, and often, fails to produce the measurable results desired.
AQs well as having a very high success rate there is an additional reason for utilizing the power of self hypnosis. As a tool for internal and external change it is by far the fastest method available today.
Self hypnosis can secure change rapidly because it gives you the ability to communicate directly with the subconscious mind and influence change at this very deep level of behaviourism.
By far the most common application of self hypnosis, as a self improvement tool, is to secure changes in behaviour. For example a great many self hypnosis practitioners begin their hypnotic journeys wanting to eliminate negative behaviours such as smoking or over-eating!
Even though there are many more applications of self hypnosis, behaviour modification is the most popular to date. Only after initial success do self hypnosis users start to venture into the truly remarkable and wonders uses of this powerful mind tool.
Although eliminating unwanted behaviours seems to be the primary use of self hypnosis today it should be noted that as a goal-achievement tool it is priceless. When self hypnosis has been used as part of a goal-setting/goal-achievement plan its success rate has been amazing. By using sophisticated sound technologies, within a carefully guided session, it is possible to coerce the brain into a certain state that produces specific mind/body altering brainwaves which give direct access to the subconscious mind. The most common brainwave state entered into during a self hypnosis session is the Alpha state. While emmersed in this mental state you become very open to suggestion and it is therefore very easy to influence the subconscious mind.
As the subconscious mind is responsible for our memories and automatic behaviours and feelings we can ensure that our automatic responses are the way we want them to be merely by programming the subconscious mind.
For instance, if you are a procrastinator when it comes to house-work or study then it is merely a matter of using the hypnotic state to access the subconscious mind. Once a connection to this deeper level of mind has been made, you can use clever self hypnosis techniques to program in automatic behaviour that ensures you never procrastinate with these jobs again. It is, in fact, possible to even program yourself into enjoying the tasks!
Likewise, you can also program into your subconscious mind, using the latest break-through techniques in self hypnosis, automatic behaviours, thoughts and feelings that help you to achieve your goals rather than those you may currently have that hinder your progress. Much research into the thoughts, emotional make-up and automatic behaviours of highly successful people have led to self hypnosis programs being made that incorporate the programming of these behaviours into the self hypnosis recording.
This has led to the creation of self hypnosis sessions that can be used to program your mind with the sae thought processes, emotional responses and behaviours of millionaires, top achievers and Olypic athletes. In fact, self hypnosis can be, and has been, used to program the mind for success in every area imaginable. So don't you think it's time you stop believing in myths and gave it a try?
About the Author:
If you found this article interesting and would like to try self hypnosis then go to Self Hypnosis and read the free reviews of the best self hypnosis products available today. You can also learn more about hypnosis at Hypnosis.
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Self hypnosis, to some, appears mystical or magical - a magical technique that can make people do things against their will and even perform acts without them knowing or remembering. Unfortunately this misguided view of self hypnosis stems from Hollywood depictions of evil hypnotists and government assassination plots.
Stage hypnosis in its current form has damaged the general view of self hypnosis as well. Although highly entertaining, stage hypnotism has damaged the reputation of hypnosis and weakened the generic view of this powerful mind tool.
Self hypnosis and hypnosis are just words used to describe an extremely relaxed state of body and highly focused state of mind. This relaxed state allows us to clear our minds of unwanted mind-clutter, worries and the constant mind chatter associated with them.
With the growing popularity of self hypnosis and the growing awareness of its capacity to create profound internal changes there is becoming a greater lack of understanding about the processes involved. In fact most people never realize that they enter states of self hypnosis regularly. You actually experience states of hypnotic trance many times throughout a normal day.
The one state that most people will most quickly and easily identify as a trance state is that of daydreaming. However, when you watch television read a book or become engaged in an engrossing conversation you are experiencing different degrees of the trance state. You also enter into this type of state just before you fall asleep and directly after awakening.
All hypnosis is self hypnosis, for in order to enter a hypnotic state you must willing give your consent to be hypnotized. No hypnotist can force you into trance!
Self hypnosis can be explained simply as a very relaxed state of body that is accompanied by a heightened sense of mental focus and concentration.
This of course means that hypnosis and self hypnosis are the exact same phenomenon and the fact that we all move in and out of trance states throughout the day means that everyoone is hypnotizable. Added to that, the fact that hypnosis is the same as self hypnosis, we realize that it is possible to use self hypnosis on someone else.
The first thing you need to do if you wish to hypnotize someone else is to experience the state yourself. You will make a much better hypnotist if you have personally experienced the profound peace and heightened focus of the trance state.
There are many great self hypnosis recordings available that can take you into trance within a very small amount of time. By using these recordings you will undergo trance yourself. When you know what it feels like to enter trance you will be more qualified to create it for another.
If you are interested in learning self hypnosis techniques to create trance in yourself and others it is advisable to get a good self hypnosis course. Techniques that you can use on yourself can easily be modified to be used on others. Having already experienced the trances state through pre-recorded sessions you will be better able to identify the processes involved when learning these techniques.
Finding the correct self hypnosis course is important. You need to ensure the course teaches the latest techniques in trance induction. Self hypnosis has moved rapidly into the 21st Century and uses 21st Century techniques and tools. The use binaural beats recordings can also heavily influence your sessions and greatly increase your chances of successfully inducing a trance state in yourself and others. Free binaural beats generators can be downloaded from the Internet and incorporated into your self hypnosis sessions by playing them in the background or listening to them through headphones.
Once you have found the correct course use the techniques on yourself before you try them on someone else. This will help you perfect your skills and the experience necessary to create deeper trance states in your hypnotic subjects.
About the Author:
For a free review of Hypnosis Home Study Courses go to Hypnosis Home Study Course and find out what the best course is. . You can also visit Self Hypnosis for free reviews of the best Self Hypnosis products we tested. We find out what works so you don't have to!
Kelly Howell.
Founder and president of Brain Sync, Kelly Howell
is internationally acclaimed for her pioneering work in mind expansion.
The author of over 60 best-selling audio programs, Kelly is the creator
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age where life is becoming increasingly hectic, her instruction is
invaluable." Larry Dossey, MD Author: THE EXTRAORDINARY HEALING POWER OF
ORDINARY THINGS Eminent scientists and medical professionals such as
Harvard-trained neurosurgeon Norman Shealy, MD, PhD have used programs
developed by Kelly in their professional practices. Her 20 years of
research into spiritual practices and meditation, combined with her work
with physicians and biofeedback therapists, have enabled Brain Sync to
refine its extraordinary audio technology into the exceptionally
powerful, life-enhancing audio programs so many have come to rely on.
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