Stress affects us all in one way or another and learning to understand and cope with it's effects can bring positive health benefits both physically and mentally.

The human body is an amazing creation, controlled by a brain, that looks after basic functions automatically and is capable of learning and storing vast amounts of information. It also protects us from disease and can produce designer chemicals to help us cope with virtually any situation.

In evolutionary terms the human race has not been around very long and our bodies react in the same ways as did our ancient ancestors. For example, imagine a cave man is confronted by a ferocious wild animal. The signals from the eyes and ears will instantly be recognised by the brain as danger - the bowels may evacuavate and a powerful cocktail of chemicals are released into the bloodstream, preparing the body to run faster or fight more strongly than is normally possible. 

A modern equivalent of this might take place in a zoo - suppose you are looking at a lion when it suddenly rears up and charges towards you. The probable reaction would be to take a step back in surprise and then smile at yourself because you know there are strong steel bars between you and the lion.  But don't fool yourself; your eyes and ears have transmitted the same danger signal to the brain and the same powerful cocktail of chemicals are released.  The big difference today, is that we rarely run or fight to disperse the chemicals as nature intended but they remain in the system where they can cause damage.

This reaction happens in varying degrees, whenever we encounter a situation that we regard as threatening and may be real or imagined. In our modern world that adds up to a lot of stress and many people go through life with a huge permanent load on their minds. 

A certain amount of stress can be positively beneficial and give us the energy and drive to achieve but the problems occur when the stress is unrelieved and goes on for months or even years. 

You don't want me to catalogue the long list of physical and mental illnesses, such as blood pressure, that can result from unrelieved stress but I urge you to do something about it now, before you start your own list from personal experience!

Prevention is better than cure goes the old adage and it still has a steely ring of truth today. Look after the basics of body maintenance and many of the so called modern diseases can be avoided.  The major areas to watch are Breathing, Water, Diet, Sleep, Exercise and Relaxation. Perhaps we will look at some of the other factors in the future but the subject now concerns Breathing and Relaxation, how they are associated and how they can alleviate stress.

Breathing is the most basic and the most important thing you do! How long will you live if you stop? We all know that answer - we can live for minutes without Oxygen, days without water and possibly months without food, so it stands to reason that a little thought and attention to breathing can reap some very positive health benefits.

Many people never think about their breathing, as the brain takes care of it automatically - but how do you breathe? Think about it now - is your breathing deep, slow and rhythmic or is it shallow, fast and uneven? Does your chest puff up at every breath or does your stomach fill up with air first? Do you normally breath through your nose or your mouth?

The way we breathe has a powerful effect on our health and stress levels. Shallow, fast breathing only partially fills the lungs and is often associated with high stress levels, high blood pressure and fast heartbeat. 

Deep, slow breathing on the other hand will reduce stress levels, slow a racing heartbeat and full lungs will allow them to function properly and regain lost capacity. Try to cultivate the habit of breathing through the nose.

If you are suffering from asthma or other respiritory ailments, you should check with your doctor or qualified medical practicioner, that this procedure is safe for you.

Why not try it right now for just a few minutes- find somewhere quiet where you won't be disturbed and sit or lie down so you are really comfortable - why not take your shoes off, remove your wrist watch and loosen any belts or tight clothing. 

Think about your breathing and take a long slow breath through your nose, directing the breath so your stomach expands first and your chest last. Try this a few times until you get used to the feeling and before long you will breath this way all the time. Every time you exhale, imagine you can feel all that pent up stess and tension leaving your body and each breath takes a little more of it away until you are feeling calm and relaxed.

Don't worry if you start thinking about other things, just relax and let the thought float through of it's own accord. Sometimes you may just fall asleep but that's no problem either - just remember there are no rules to break so you can't do anything wrong; you are just here to relax and gradually ease the stress within you.

When you are used to this, try breathing in as much as you can, taking care to fill the bottom half of your lungs first and finally inflating the chest. Then hold your breath for a few moments, as long as it is comfortable and then let it out slowly taking the stress with it.

You owe it to your self to find time to do this, preferably twice a day for about 15 to 20 minutes. I often start my day like this before getting up in the morning. If you need to use an alarm clock, then set it a little early and get up feeling relaxed after your relaxation session.

Slow rhymic breathing is the basis of meditation and is encouraged in virtually all systems of relaxation. There are many tapes and books available and you may find it helpful to try some of them. I personally find tapes particularly useful as they give structure and direction.

Studies have shown that regular meditation can bring you a longer, healthier and more relaxed life, with many people claiming relief or remission from a variety of physical and mental illnesses. 

But please remember, there is no quick fix to dealing with stress, so don't expect immediate results. If your problems are severe, you may need professional help but for the vast majority of us trying to cope with life in the 21st century, there are many positive benefits to be gained by giving our bodies a chance to relax on a regular basis.

It could help you - what have you got to lose?

Happy relaxing!

Ray Vincent

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