It weakens your immune system, shorten lifespan, adds unwanted pounds and sexual dysfunction.
Here's the laundry list of stresses toll:
Cognitive: memory loss, poor concentration and judgement, seeing only negative, anxiety and worry, plus racing thoughts.
Emotional: moodiness, irritability, short temper, inability to relax, short tempered, overwhelmed feeling, loneliness, isolation, depression and unhappiness.
Physical: Increased body fat, aches and pains, diarrhea, constipation, dizziness, nausea, rapid heartbeat, frequent colds, diminished sex drive.
Behavioral: Eating/Sleeping too much or too little, procrastinating, neglecting responsibilities, using substances to relax, nail biting, pacing.
How to Handle Stress!
Acknowledge it! Ignoring it doesn't make it go away.
Have Fun: play with your kids or your pet, go for a stroll and maybe a roll in the grass, leaves or snow!
Meditate: becoming more mindful you have more selective attention, you become responsive instead of reactive.
Pranayama: Controlled breathing is a great first step to mastering stress.
Low Breathing: This is the best possible form of breathing. It utilizes your lower abdomen and diaphragm to pull air in and out of your lungs. To practice breathe into your stomach as you suck air through your nose. Your stomach will expand as you breath in and compress as you exhale. Your chest and shoulder blades will not move much — only your stomach.
- Inhale (Puraka): This should be a continuous, long breath.
- Pause & hold (Abhyantara Kumbhaka): This is a pause before exhaling. You should not move any muscle during this process.
- Exhale (Rechaka): This should be a controlled, relaxed, continuous exhale.
- Pause After Exhaling (Bahya Kumbhaka): This is just like the first pause and starts the cycle over again.Pranayama Exercises: The One Minute Breath
- Breathe in to the diaphragm for 20 seconds or as long as you comfortably can.
- Hold for 20 seconds
- Exhale for 20 seconds
- Breathe in to the diaphragm through the back of the throat for 4 seconds
- Hold for 4 seconds
- Breathe out slowly through the back of the throat for 6 seconds
- Hold empty breath for 2 or more seconds