have a good lifeemotionalsoundtechniques.com/dl/stress-management.pdf · many are exposed to...

DELTA LIFE SKILLS ¯EMOTIONAL FREEDOM IS IN YOUR HANDS with REBsm

Integral Energy PsychologyPhillip W. Warren, B.A., Ph.C., Professor Emeritus (Kwantlen Polytechnic University)

4459 52A St., Delta, B.C., V4K 2Y3 CanadaPhone and voice mail: (604) 946-4919

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HAVE A GOOD LIFE( UNLESS YOU HAVE OTHER PLANS ]

A Success Over Distress Training ProgramSIMPLE NATURAL BIO-DESTRESSING ACTIVITIES YOU CAN USE

for simple, fast and immediate stress reduction and management techniques (lite)*.2011 March

http://creativecommons.org/licenses/by-nd/3.0/ licensed under a Creative Commons Attribution - No Derivative Works 3.0 Unported License. This license allows for redistribution, commercial and non-commercial, as long as it is passed along unchanged and in whole, with credit to the author.

Simple, fast and immediate stress reduction and management techniques (lite) - 1

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"Stress is inner biofeedback, signaling you that frequencies are fighting within your system. The purpose of stress isn't to hurt you, but to let you know it's time to go back to the heart and start loving."

-Sara Paddison, The Hidden Power of the Heart: Discovering an Unlimited Source of Intelligence, Institute of HeartMath http://www.heartmath.com

Learn these simple and effective ways to relax, de-stress, center, and focus, using approaches that require nothing more than your hands, can be done practically anywhere, and provide immediate relief. Your body is covered with spots and areas that you can tap, touch, rub, and hold that, when stimulated, will empower your intentions and create heart and whole body, mind, spirit coherence. There are many postures and gestures people naturally use to control the effects of stress. This manual demonstrates how to skillfully use this information to better your life.

FIRST AID FOR PSYCHOPHYSIOLOGICAL STRESS

Whenever in distress, select from the following "buffet" of techniques to relieve this distress easily, safely, painlessly, rapidly, and FREELY!! (no $$$). When ever you experience unwanted stress sensations put your attention on where in your body you experience these sensations, your "felt sense" of the issue. I teach/coach these techniques routinely in my work. Also, use the various possible combinations of these techniques. Try to use as many as possible when doing your de-stressing.

Many are exposed to what's called "emotional hijacking" by the amygdala, a primitive and primary processing brain center for negative threat type messages. These messages and memories are internal and may remain active from the past and intrude into present daily life events when the appropriate trigger happens (either external or internal). They function like "nut buttons!" When they are "pushed" you go "off your nut!"


http://www.heartmath.com/

Further, frequently you feel and sense these negative messages but may have difficulty getting in touch with the positive ones; you may dismiss the positive since they are fleeting, ephemeral and considered of no great importance or significance. When you do experience them, you may move away rapidly thereby reducing their potential positive impact.

The first suggested approach to use in everyday life when this "emotional hijacking" happens; take time out and just watch the drama in an uninvolved manner by just noticing without evaluation what's happening to you and your body.

Here's a quote from Bill Harris (2003), the Director of the Centerpointe Research Institute, who writes:

"...[W]hat you focus your mind on...is the KEY to what you create in life. What you focus on determines the internal states you experience, and it also determines the external results you get. The trouble is, most people do their focusing unconsciously and without intention. How they focus, and what they focus on, runs automatically -- which means that sometimes they focus on what they DON'T want -- and get it. And, in addition, focusing on what you don't want creates bad feelings. In fact, I'll make an even more sweeping statement:

"ANY TIME you experience an uncomfortable feeling -- any time you feel bad -- you are focusing on what you do not want, what you are afraid of, or what you are worried about.

"This is the only way anyone can experience bad feelings. Luckily, you can control what you focus your mind on, which means you can control whether or not you experience bad feelings, too...The first (and, some would say, the most important) of the Nine Principles [of the Holosync/Centerpoint program] is The Principle of Letting Whatever Happens Be Okay. This idea of what you focus on, and this first principle, are closely related -- in fact, in a sense, they are two ways of saying the same thing. When you are not letting 'what is' be okay -- when you're emotionally resisting the way things are -- what you're actually doing inside your head is making pictures or other internal representations of what you don't want, and then emotionally reacting to these internal representations with resistance. You think of what you don't want, are afraid of, or are


worried about, and then try to move away from it or avoid it."

Harris, Bill (2003) "Resistance -- and Focusing on What You Don't Want: Bird's of a Feather," Mind Chatter #127 (Interim Report) 2003 December 1. Centerpointe Research Institute. 1700 NW 167th Place, Suite 220. Beaverton, OR 97006-4872 http://www.centerpointe.com/

In sum, as you do the activities, place your awareness on the physical bodily sensations (Felt Sense) and assume a neutral or witnessing orientation to these sensations. This will help keep you "in present time" (so you do not go back to the past traumatic event and become retraumatized). This mode of "just noticing/witnessing" is quite difficult for both healing helpers ("healpers") and their clients since part of this attitude involves not trying to change anything but just expect any change or progress ("accept what is" see above The Principle of Letting Whatever Happens Be Okay.). When dealing with your issue do not get caught up in it or become attached to the effects it is having right now; just notice them. Also, both the healing helper ("healper") and clients are asked not to be attached to any particular outcome or signs of progress or success (this is very difficult to do for both parties!)

This approach is highly paradoxical. Do not become involved in the events you are dealing with but just notice how they are affecting you NOW and then (this is the hard part) just let these effects exist without trying to change them or get rid of them (be a witness and neutral observer). You may have been troubled by the symptoms for a long time and have not been able to "get rid of them" (which is what you want to do and why you may be seeing the "healper"). Most people, including "healpers" WANT TO DO SOMETHING ABOUT the distress you are experiencing. It's very difficult to just be a neutral observer and let the process work.

The second suggested approach to use in everyday life when this "emotional hijacking" happens. Take time out and do the HeartMath freeze frame using, if possible, the Radiant Energies Balance (REB) posture to make the impact a system wide one. See parts 10 and 11 for the instructions for the REB-FREEZE-FRAME technique, a Positive Emotion Re-focusing Technique.

CREATE AN ANCHOR OR TRIGGER

While doing the following exercises, think of an 'X' or '∞' to create an anchor or trigger so that with

practice you can bring the desired result by just thinking of an 'X' or '∞'.


http://www.centerpointe.com/

The techniques ("Buffet" of de-stressors):

1. Daily System Maintenance Activities1.a. Drink some water, a major de-stressor and bodymind integrator1.b. Touch the tip of your tongue to the roof of your mouth just behind the teeth1.c. Yawn and stretch1.d. Assume a positive physical posture Do deep abdominal breathing through the NOSE (see description in section 8a. below)

2. # Psychoenergetic Reversal Correction3. #"Quick Fix": A 3D Electromagnetic Balance4. # Bodymind Control Centers Balance5. # Cross Crawl6.a. Hold the Stress Release Points (SRP) and Frontal/Occipital (FO) Holding6.b. Left Stress Release Point Holding and Right Nostril Breathing7. Eye Movements (Rotation, Lateral, Diagonal, Near-Far or Figure Eighths) Combined with

Emotional Finger Position and Stress Release Points (SRPs)8.a. Deep Breathing Through the Nose8.b. The 4-7-8 (or Relaxing Breath) Exercise by A. Weil8.c. Polarized (Alternate Nostril) Breathing9. Imagine yourself into relief10. Do the Freeze Frame procedure11. Assume the Radiant Energies Balance Posture (Hook up the Triple

Warmer/Spleen/Central/Governing Meridians)# = I do these exercises regularly, usually before I get out of bed, to start the day in an integrated state.

A system wide activation and tune up.

(lite)* Don't let the designation (lite)* fool you. This briefer version of the Topping's 16 hour course provides powerful and efficient techniques which, if put into practice, will create profound improvements in your daily living and performance. With consistent practice, you will maintain your psychophysical balance and coherence so that you will be much more successful in handling "the slings and arrows of outrageous fortune" which are coming at us with increasing intensity and frequency.

1. Daily System Maintenance Activities

A good source for natural approaches to maximum health is Amen, Daniel G. (2008) Magnificent Mind at Any Age: Natural ways to unleash your brain's maximum potential, Harmony Books.

Drink water, rest the tip of your tongue on the roof of your mouth just behind the teeth, yawn and stretch, do deep abdominal breathing through the NOSE. Make these activities part of your life to maintain optimum coherence of your bodymind.

1.a. Drink water, a major de-stressor and bodymind integrator

Keep yourself well hydrolyzed with water. Hold the water in your mouth and under your tongue for maximum absorption. Compared to other liquids, water goes straight to work, totally bypassing the digestive process, especially when you hold it in your mouth so it becomes absorbed directly through


the tissue lining of the mouth (intra-oral absorption).

Water is essential to proper lymphatic function which nourishes the cells and removes waste and toxins from the body. Water provides the hydration necessary for electromagnetic impulses to flow through the body. It heightens energy, improves concentration, mental and physical coordination, and academic skills. It is especially helpful while working with electrical machines (computers etc.) which can negatively affect your body. When under stress or doing intense and heavy Psychogarbage Transformation (de-stressing), you use a lot of water and it must be replaced.

1.b. Touch the tip of your tongue to the roof of your mouth just behind the teeth

Touch the tip of your tongue to the roof of your mouth just behind the teeth as you do these activities (this connects 2 major traditional Chinese medicine meridians; the central and governing collector meridians). This should be done while you are performing any action or task. Your tongue should naturally rest behind your upper teeth. This reduces stress and increases focus and general bodymind integration. With repetition this may be all you need to achieve optimal performance and keep your system coherent and "in the zone." (For information on meridians and chakras see sections 20.1 to 20.5 and section 22 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html)


http://www.rebprotocol.net/rebresearchtheory.html

1.c. Yawn and stretch

In these two activities, you become aware of and release your inner pussy cat! Just watch a cat (or other animal) to see an expert model the art of Yawning and Stretching.

Yawning is not considered polite; a sign of boredom (bad manners!) or fatigue. It does indicate these facts of life but it also is a method of stress reduction. Back in the 1950s, I read a monograph that, in part, pointed out the physiology of yawning (as well as burping, another no no) in the reduction of stress. The monograph recommended "enlightenment through yawning"! See Andrew Newburg, M.D. 2009 "Yawn--It's one of the best things you can do for your brain" http://www.upenn.edu/gazette/1109/expert.html

Stretching of course is used in many areas of physical training. However, it is also an excellent method of stress reduction. In Yoga, the various specific stretches have two objectives: Physical flexibility and Spiritual advancement. There exists an extensive literature, mainly in the non-western European traditions, on the psycho-spiritual impact of various body postures (asanas) and finger positions


http://www.upenn.edu/gazette/1109/expert.html

(mudras). You can use these for your own system maintenance activities. (For information on asanas and mudras see sections 21.1 and 21.2 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html) An excellent resource for physical exercises is Zemach-Bersin, D. & K, & M. Reese (1990) Relaxercise: The easy new way to health & fitness HarperSanFrancisco.

Frontier research on massage and body psychotherapy has pointed out that a good massage and stretch will involve the whole body in receiving the benefits of a positive cognitive and emotional intervention. Understand that your system functions like a quantum liquid crystal whereby ALL information (physical, emotional, cognitive, spiritual) is instantly and completely disseminated to ALL of your body-mind-spirit. (For information on Oschman's energy medicine model which explains this idea see section 16.7 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html)

A useful stretch for joints is called "Separating heaven and earth." You push one palm down and the other palm up as you take deep breaths (through the nose) and then reverse sides. Use relaxation imaging to maximize the benefit.

1.d. Assume a positive physical posture

You can change your overall feeling state by faking a physical posture that reflects a more desirable one. The reason this works involves the concept of The Quantum Body: Mae-Wan Ho of the Institute of Science In Society, a "recovering biologist" and now a brilliant biophysicist, has defined all organisms, including you, as "Quantum Coherent Polyphasic Liquid Crystals." This implies that you function as an integrated vital entity. (For information on Mae-Wan Ho see sections 13.6 and 13.10 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html) Much of mainstream biology, psychology and medicine use pre-quantum thinking and operate as if you are a complicated machine which mysteriously acts as if you were vital (being alive and vital is considered an epiphenomena) but you still remain mainly a bag with chemicals, pipes, pumps, wires, billows, sheathes, pulleys, struts, joints, and, in the one concession to modern technology, a computer (but only in your head). Although the mainstream will object to this characterization, they largely use this image in their practice.

However, just assuming the posture of an emotion will cause you to experience that emotion through the intricate feedback system of your quantum body. Massage therapists tell of clients who sometimes experience emotions (usually negative) during a session. Trauma therapists have the expression "The body keeps the score." You can use this to stop an unpleasant emotion or sensation and substitute a more positive or desirable one by simply "faking the positive." For example, in laboratory research they showed subjects humorous film clips and had them rate them on how funny they were. Then they compared subjects who held a pencil in with their teeth, thus mechanically stimulating the muscles used in smiling, with those held between their lips. Holding the pencil with their teeth resulted in higher ratings of "funnyness." See Strack, Martin and Stepper (1988) "Inhibiting and Facilitating Conditions of the Human Smile: A Nonobtrusive Test of the Facial Feedback Hypothesis," Journal of Personality and Social Psychology, http://carmine.se.edu/cvonbergen/Inhibiting%20and%20Facilitating%20Conditions%20of%20the%20Human%20Smile_A%20Nonobtrusive%20Test%20of%20the%20Facial%20Feedback%20Hypothesis.pdf


http://carmine.se.edu/cvonbergen/Inhibiting%20and%20Facilitating%20Conditions%20of%20the%20Human%20Smile_A%20Nonobtrusive%20Test%20of%20the%20Facial%20Feedback%20Hypothesis.pdf






So smile, even if you don't feel like it!! (it will also cause people to wonder what you're up to!) Thus, take on a physical posture and gesture of the emotion you want and your quantum body, it its wisdom, will create the feeling and sensations associated with the emotion. See the interesting research on "Power Poses" 2010 Carney,Cuddy,Yap, Power Posing: Brief Nonverbal Displays Affect Neuroendocrine..." Psycholgical;Science. http://www.people.hbs.edu/acuddy/in%20press,%20carney,%20cuddy,%20&%20yap,%20psych%20science.pdf

Do deep abdominal breathing through the NOSE (see description in section 8a. below) For a complete program in posture, movement and breathing see Xiuling, (1999) Healing with Ki-Koui: The secrets of ancient Chinese breathing techniques, Agora Health Books. As recommended above just watch the drama in an uninvolved manner by just noticing without evaluation what's happening to you and your body and "accept what is" (see The Principle of Letting Whatever Happens Be Okay.)

2. #Psychoenergetic Reversal (PR) Correction

STIMULATE (TAP/TOUCH/RUB-and-BREATHE) the Psychoenergetic Reversal POINT on the side of the hand (sh point below) and/or RUB the psychological/polarity reversal SPOT (rs point below) (upper left, and also right if sore, between collarbone and breast) while imagining yourself without your problem, healthy and whole. Say some appropriate affirmation, Desired Outcome (DO) or goal statement. For a powerful program for curing self sabotage while doing these corrections I recommend Hay, L.L. (1987) You Can Heal Your Life, Hay House.

sh = Side of Hand: hand pr point is on the side of the hand at the bend of your palm half way between the base of your little finger and your wrist on the fleshy part of your hand where you would make a karate chop. (Small Intestine point 3)

rs = The rubbing spot is in the interspace between the 2nd and 3rd ribs, from the top, next to the sternum, mainly on the left side but try both if they are sore or tender. From the "v" move down about 3 inches and over about 3 inches. (Neurolymphatic massage point for the Governing Meridian, Teres Major muscle)


http://www.people.hbs.edu/acuddy/in%20press,%20carney,%20cuddy,%20&%20yap,%20psych%20science.pdf

http://www.people.hbs.edu/acuddy/in%20press,%20carney,%20cuddy,%20&%20yap,%20psych%20science.pdf

3. #"Quick Fix": A 3D Electromagnetic Balance

This important electromagnetic quick-fix alerts the major body energy/information circuits to balance the body's system in all three dimensions.

1. Plugging In: Place all five fingertips of one hand around your navel and hold them there while doing steps 2, 3, and 4 with the other hand. (thumb above navel, 2 fingers on each lower side).

2. Left-Right Balance: Massage the Collar Bone (cb) points.3. Up-Down Balance: Massage the lower lip (ll: point; the central energy path).4. Front-Back Balance: Massage the upper lip (un point; the governing energy path). Steps 3 and 4 can be done at the same time.

While doing this, you can move the eyes around in all directions (see part 7 below), hum a little tune (engage your right hemisphere), and count a bit (engage your left hemisphere). Anchor this by doing some Cross Crawl still humming and counting.

cb = Below your Collar Bone: start from the bottom of the collar bone "V" and move (right and/or left) under your collar bone until you meet the first "dip." Moving your shoulders forward will bring out this spot since it feels like it's over a hinge at the collar bone -- sternum connection (Kidney meridian).

ll = Lower Lip: under the lower lip on the midline (Central meridian).un = Under Nose: above the upper lip on the midline (Governing meridian).


4. #Bodymind Control Centers Balance

1. Massage your ears pulling them away from the center channel (this balances the chakra control centers as well as giving you a whole body wake up call).

2. TAP counter clockwise (UP and around starting from the heart/left side) in a circle about 4 inches in diameter around a point in the center of your chest about 1 hand width below the "V" where your collarbone meets the sternum. This balances the meridians and provides a "thymus energy thump." (Tarzan's yell)

5. #Cross Crawl

You can do this while lying down also which is what I do before I get up in the morning. (For information on movement practices see sections 21.3 to 21.7 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html)

March in place. Coordinate the movement so that when an arm moves, the leg on the opposite side of the body moves at the same time. It helps to touch a hand to the opposite knee and move the trunk muscles. Be sure to cross the midline of the body with this movement. As you move the eyes around in all directions, hum a little tune and count a bit. As you cross crawl you can also say your favorite affirmation, Desired Outcome (DO) or goal statement.

Variations: Touch the heel behind you with your opposite hand, being sure to keep the other hand to the front. Alternate opposite hands and heels to the back You can also march touching heels in front of you. See pictures.



6.a. Stress Release Points (SRPs) and Frontal/Occipital Holding (F/O Holding)

Just above the center of the eyebrows you will find an indentation. Find the raised area directly above the indentation (the location of the neurovascular points for the stomach). Using the amount of pressure you would put on your eyelids, place two fingers together lightly touching these frontal eminences. Close your eyes and breathe from your stomach and through your nose. Hold the points for about one minute while you think through a problem, or talk it out. This technique keeps blood, warmth and electromagnetic energy in your rational front brain where you do your most creative thinking and consideration of your options. It prevents the limiting "fight or flight" response from taking over, coming from the back brain. You will think more clearly and have more choices under pressure.

To provide energy movement from the back to the front in a more directive manner, you can use Frontal/Occipital Holding (F/O Holding) by placing one hand gently on your forehead and place the other hand on the back of your head over the occipital area.

You can hold your own Stress Release Points or a partner can hold them for you.


6.b. Left Stress Release Point Holding and Right Nostril Breathing

The left hemisphere in most people is the less emotional one so activating this hemisphere will reduce the level of emotion. Also, the frontal lobe is where our options and creativity control centers are located. One of the simplest ways to do this is to place your first and index finger of your left hand on the left Stress Release Point while, at the same time, close your left nostril with your thumb. Due to the cross over control relation where the right side of the body's control is located on the left side of the brain (don't ask why!!), the right nostril influences the left hemisphere. In addition, the nose controls the autonomic nervous system and breathing through the nose cools down the hypothalamus (see section 8.a.). Thus, you are doing a number of helpful things with this simple posture.

Use these techniques while you imagine an upcoming challenge -- a performance, audition, examination, interview etc. Use this technique in any situation to program a calm and focused feeling. Think/Imagine it through from beginning to end. Do any of these techniques and imagine everything working out perfectly. Imagine your Desired Outcome (DO) as a reality.

7. Eye Movements (Rotation, Lateral, Diagonal, Near-Far or Figure Eighths) Combined with Emotional Finger Position and Stress Release Points (SRPs)

This exercise provides almost instant emotional quick fix. It combines holding your Stress Release Points (SRPs) with a finger position (a mudra) which deepens the level of your balance. To this you add an eye movement technique that efficiently accesses the whole brain for stress release. These three combined give you a powerful tool to control your emotional well being, giving you an almost instantaneous personal centering. (For information on eye and head movements and eye blinking see section 18 in the theory and research section of my website http://www.rebprotocol.net/rebresearchtheory.html)

With some stressful event or thought on line:

1. Hold your Stress Release Points or have someone do frontal/occipital holding for you (see part 6.a).2. Add the Emotional Finger Position. Hold the pad of your thumb to the pad of your ring finger on

both hands. This leaves your first and second fingers free to hold your stress release points. Think of your stressful situation. Release the finger position if too upsetting and try again a little later, after releasing the first level of stress.

3. Add Eye Movements: Rotation (clockwise and counter clockwise), Up and Down, Back and Forth Across the Mid-line, or Lazy Eights to the above two. Our eye direction shifts each time we access a different part of the brain. Rotating the eye slowly and deliberately clockwise and counter clockwise, overlapping the midline or moving the eyes up and down or back and forth or creating a lazy eight with the eyes only will "sweep the whole brain" (like a "joy stick" for the brain).Continue this until the eyes move smoothly without strain and jerkiness at any point.You can use this to put a positive affirmation directly into the unconscious, and to de-stress any

situation. Program a quick dose of positive emotion (say "I feel " whenever the need arises for a quick dose of "emotional nutrition.")



NOTE: Doing stress release while using the finger position elicits a more stressful response. It would be unwise, therefore, to jump straight into use of the finger position when working through a traumatic or potentially traumatic situation, such as death of a loved one. Instead, 1). do simple stress release point holding with no eye movements until you feel calm about it, then 2). continue thinking of the situation while doing slow eye movements without the finger position, and finally 3). repeat the eye movements while holding the finger position. Doing a 3-part stress release will relieve the stress without risk of you becoming hysterical.

For a complete program in posture, movement and breathing see Xiuling, (1999) Healing with Ki-Koui: The secrets of ancient Chinese breathing techniques, Agora Health Books. (For information on breathing see sections 17.1 through 17.7 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html)

8a. Deep Abdominal (Belly) Breathing

For the simplest way to learn to do Deep Abdominal (Belly) Breathing, lie flat on the floor and place a book on your stomach. Push the book up by taking a breath and then relax and let the book drop with your out breath. Repeat about 10 times. Later, when you are more skilled, you can rest your hands on your stomach and feel your hands moving in and out as you breathe.

Deep Abdominal (Belly) Breathing: Take a deep breath THROUGH YOUR NOSE, while touching the tip of the tongue to the roof of the mouth just behind the teeth. Then drop the tongue and, through the mouth exhale, all the air in your lungs in short little puffs, as if you are keeping a feather in the air. Fill up like a balloon, with your stomach going out, pushing out your hand. Breathing through the nose actually cools down the blood going to the hypothalamus, the primary emotional control center in the brain. A very direct way to "Chill out!"



Regular smooth deep breathing calms and balances the autonomic nervous system and heart producing optimum Heart Rate Variability (HRV) and system coherence.

8.b. The 4-7-8 (or Relaxing Breath) Exercise by Dr. Andrew Weil

Quote: "This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward."

"Exhale completely through your mouth, making a whoosh sound.

1. Close your mouth and inhale quietly through your nose to a mental count of four.2. Hold your breath for a count of seven.3. Exhale completely through your mouth, making a whoosh sound to a count of eight."

"This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths."

"Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply."

"This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass."

"Once you develop this technique by practicing it every day; it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens -- before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it." End quote

8c. Polarized (Alternate Nostril) Breathing

Polarized alternate nostril breathing has long been used in many practices to calm and integrate the bodymind. Considerable research now verifies the ancient wisdom (scientifically called Unilateral Alternate Nostril Breathing (For information see section 17.7 in the research and theory section of my website http://www.rebprotocol.net/rebresearchtheory.html). Our breathing pattern changes from one nostril to the other regularly (about every 90 minutes) to insure proper positive/negative ionization balance in the body, which in turn affects the balance of calcium and phosphorus in the blood. With stress, polarization goes off, hypothalamic heat increases and autonomic nervous system and heart



becomes unbalanced, incoherent and irregular all resulting in general body screwiness. So regularly retrain your body.

Always keep your tongue on the roof of your mouth on the in breath and breath from the stomach area (deep abdominal breathing). For example, try this sequence:

1. In Left: Shut the right nostril and breathe in through the left nostril.2. Out Right: Open the right nostril, shut the left and breathe out through the right nostril.3. In Right: Now, with the left nostril shut, breath in through the right nostril.4. Out Left: Open the left nostril, with the right shut, breath out through the left nostril.

Repeat this sequence about 6 times or until you feel calm, relaxed, coherent and focused.

9. Imagine yourself into relief

A very simple and effective way to de-stress and provide relief from unwanted negative feelings (fear, anger and such) is to imagine the stressor (person or situation) in a ridiculous and humorous manner. To deal with stage fright, people have imagined the audience as naked or wearing clown hats and such. If you're in some type of competition you can imagine the judge in any silly or ridiculous way (just don't tell them what you're doing!). If you're in a meeting and someone (the boss!) gets to you, use your imagination as above. It's hard to be upset by someone who's seen as ridiculous. Your sly smile may become a problem if they ask you why you're smiling. Have an answer prepared since you can't say "I was imagining you naked with a clown hat."

In addition, your imagination can be used to "redo your history." If you had toxic parents, for example, and never felt loved or accepted, never good enough, etc. and thus suffer now from this past, you can go back in your imagination to a specific time/event that is stuck in your system and give yourself the missing positive emotion. It's not what happened that's important, it's how the past effects you now; how your holding the past. Remember, the "body keeps the score" so pay attention to how you're feeling the past NOW and then "change your history" by giving yourself what you missed originally.

"We cannot change our past. We can not change the fact that people act in a certain way. We can not change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude." Charles R. Swindoll


10. Freeze Frame Procedure from the Institute of HeartMath (a thought stopping and emotional substitution method)

"Deep listening from the heart is one half of true communication. Speaking from the heart is the other half."

-Sara Paddison, The Hidden Power of the Heart:Discovering an Unlimited Source of Intelligence, Institute of HeartMath http://www.heartmath.com

Here are the steps of the FREEZE-FRAME technique:1. Recognize the stressful feeling and FREEZE-FRAME it! Take a time-out.2. Notice how and where this distress is located in your body. Take some time to survey your felt

body sense of the issue. DON'T evaluate or judge. Just NOTICE.3. Shift your attention to the area around your heart. While breathing through your nose, imagine

breathing in through the heart and out through the solar plexus to help focus your energy in this area. Keep your focus there as you assume the REB posture (see part 11 below). Observe, without expectation, the changes in your body.

4. When done, recall a positive, fun feeling or time you've had in life and RE-EXPERIENCE it. Give to your heart in gratitude. A suggested list of core heart feelings like: happiness, joy, elation, safety, trust, faith, security, freedom, purity, vigor, enthusiasm, energy, confidence, clarity, competence, centered, capable, noble, connected, unity, integration, thankfulness, gratitude, blessed, patience, commitment, serenity, peace, acceptance, appreciation, compassion, care, and love: any positive emotion you think of and can FEEL. Giving these emotions to the heart reduces the activity of the sympathetic branch and increases the activity of the parasympathetic "Social Engagement System" branch. Eden recommends doing this to all of your various body parts. It's your life so BE CREATIVE.

5. Now, using your intuition, common sense, and sincerity, ask your heart, "What would be a more efficient response to the situation, one that would minimize future stress?"

6. Listen to what your heart says in answer to your question. (It's an effective way to put your reactive mind and emotions in check and an in-house source of commonsense solutions!)

FREEZE-FRAME isn't hard to learn. With practice, this technique becomes almost second nature. But don't let its simplicity fool you. Simplicity is efficient, and it usually manifests when complexity has finally been unraveled. Systematic practice of these steps will yield substantial results. FREEZE-FRAME provides a doorway to intuitive intelligence and builds a reliable bridge between.

11. Assume the Radiant Energies Balance Posture (hook up the Triple Warmer/Spleen/Central/Governing Meridians)

1. Assume the posture and breathe through your nose as you do a multi sensory survey of all the aspects of your issue as it effects you now. Pay particular attention to any physical sensations. Keep your tongue in the roof of your mouth just behind your upper teeth. Give a gentle squeeze with your hands alternating between each side of your body (Left-Right) as you process your issue. This creates left/right integration by forcing your brain to pay attention by moving sensations back and forth from left to right. (a method used by the EMDR therapeutic technique). Also, gentle rocking back and forth engages the vestibular/balance system and induces a mild hypnotic state.

The Posture: (see figure) Engage and Sedate the Triple Warmer meridian by placing your left


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hand on the back of the right arm just above the elbow. Then, to activate and Strengthen the Spleen and heart areas, place the right hand on your left side just below the left breast (between ribs 7-8).

2. Finish your session by the giving your system, specially your heart, core heart feelings (see the suggested list above) and do this daily along with the posture whenever you feel distressed in life (see the instructions for HeartMath's Freeze Frame above, section 11). Also, try a good stretch and vigorous yawn.

"May you live in an interesting age!!" Chinese curse


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