FROM: CRISIS AS A MEANS
FOR FULFILLING YOUR DREAMS

The holiday season is a time to be merry, but as often happens, it is also a time that many of us get "stressed out". Stress in actual fact is not something that happens "out there" but is our inner response to outside events. For instance two people can be riding a roller coaster and have two very different internal responses. One may find it exciting while the other finds it terrifying or "stressful". In reaction to the stress, the stress response also called the fight or flight response is triggered. This is an internal mechanism that has been hard wired into our bodies since our ancient ancestors. It was quite useful when we were faced with a saber-toothed tiger. A number of hormones were released including adrenaline and cortisol which would in turn quicken our heartbeat and breath and divert blood away from our digestive system to deliver blood to our muscles. Our minds would become hyper alert and we would be prepared to do one of two things; fight the tiger or run for our lives. These days this same mechanism is repeatedly triggered by our quick paced life styles. Add in the holiday season including crowded shopping malls and parking lots, financial worries, cooking for large gatherings, baking etc., and this all can contribute to an ongoing stress response. The ongoing release of the stress hormones affects our bodies and minds and contributes to stress related illnesses so common in our modern world including; high blood pressure, heart disease, irritable bowel syndrome, inflammatory bowel disease, ulcers, rheumatoid arthritis, asthma, pain, anxiety, insomnia and depression, to name a few. Even infections and cancer are linked to the negative effects of stress on the immune system.

So that's the bad news, but the good news is that there are many mind-body techniques that are easily learned that effectively counteract the stress response. One of these techniques called the "Calming Breath", uses breathing with awareness as a calming influence on our minds and bodies. Changing the rate and depth of breathing releases the body's natural opiates, which counteract adrenaline and cortisol, the stress hormones.

To perform the calming breath, find quiet, private place. A comfortable chair allows you to sit upright with your back straight and both feet on the floor. Keep your eyes closed while performing this technique.

  1. Using your right hand, position your thumb beside your right nostril and your two middle fingers beside your left nostril.
  2. Gently close the right nostril with your thumb and slowly exhale through your left nostril. Inhale easily through your left nostril.
  3. Release your thumb from the right nostril and gently close the left nostril with you fingers. Exhale and inhale easily through your right nostril.
  4. Alternate nostrils for five minutes allowing your breath to come naturally but a little slower and deeper than usual.
  5. When finished, keep your eyes closed and concentrate on the sensations in your body for one to two minutes. You may notice a pleasant lightness in the head or a warm vibrating energy within.

Never strain during this exercise. If you feel uncomfortable, stop and breathe normally until the sensation passes and try the exercise again. Try this technique the next time you feel "stressed out". You may notice a calming effect after only a few minutes. I hope that this will help you find more enjoyment and inner peace during this coming holiday season and New Year.

Esther Konigsberg MD

Addendum: For the many of us who find that stress and anxiety is affecting our capacity to be fully engaged in life, my husband, Dr. Keith Comeau will be offering a transformative workshop beginning in January; The Anxiety Management Program. For more information please click on www.drkcomeau.com