| > | | | | Your breathing deepens. 3. Your muscles start to |
| Find out why you actually need stress in your life. | | | | relax (as tension is gently kneaded away). 4. |
| Understand the basics of stress. Learn 2 simple | | | | Painful sensations gradually subside. 5. Your mind |
| ways to manage your stress (illustrations | | | | focuses on the pleasant sensations, not your |
| provided). Surprisingly, the answer is yes, with | | | | worries. 6. Your feelings of anxiety decrease. 7. |
| research showing over and over that the | | | | Your mood improves (possibly through the |
| healthiest and most productive people are those | | | | release of hormones called endorphins). |
| that learn to manage stress - not avoid it. | | | | If You’re Considering Massage On A |
| Since stress stimulates your physical and mental | | | | Regular Basis... |
| performance, you actually want to find ways to | | | | The main reason for massage’s popularity |
| keep it at an optimal level. This way, it becomes a | | | | is the immediate relaxation effect. |
| positive force in your life. | | | | And as someone who’s been doing chair |
| So, as unbelievable as it sounds, the name of the | | | | massage for 8 years, I totally agree. |
| game is not to try to eliminate your stress. | | | | But, different benefits are associated with regular |
| Stress 101 - The Basics | | | | massage. |
| Simply put - stress begins when demands are | | | | Research has shown that the effects of massage |
| placed on you. | | | | become more pronounced and last longer the |
| Your mind then has to try to figure out whether | | | | more often you go. |
| or not those demands are at all threatening | | | | As well, repeatedly experiencing deep relaxation |
| (either physically or psychologically). | | | | with massage helps you retain the feeling of |
| If your brain decides there’s a chance of | | | | relaxation throughout your daily activities. |
| harm, then it triggers a "stress response" (also | | | | Also, massage makes you more aware of |
| called a "fight or flight response" because it causes | | | | sensations in your body, which allows you to |
| the same bodily changes that let your ancient | | | | notice more subtle signs of stress and tension. |
| ancestors fight or flee from predators). | | | | And paying attention to these early warning signs |
| And here’s what happens when the | | | | lets you take control of your stress, before it |
| "stress response" is triggered: | | | | takes control of you. |
| 1. Your heart rate and blood pressure increase (to | | | | What If You Don’t Have Time To See A |
| get blood to your muscles). 2. Your breath | | | | Massage Professional? |
| becomes quick and shallow (to get oxygen to | | | | You can use your breath to help you release |
| your muscles). 3. Your muscles tense (to prepare | | | | tension. |
| for activity). 4. Your digestive and reproductive | | | | Under stress, your breathing becomes fast and |
| systems shut down (to conserve energy). 5. Fats | | | | shallow because you’re breathing from |
| and sugars are released into your bloodstream (to | | | | your chest and not taking deep relaxed breaths |
| provide energy). 6. Hormones are released (to | | | | from your abdomen. This heightens your stress |
| keep you awake and alert). | | | | and causes unwanted tension through your neck |
| Now remember, all of these physiological changes | | | | and shoulders. |
| happening in your body with this "stress response" | | | | Fortunately, you can interrupt this pattern simply |
| occur for only one reason - to prepare your body | | | | by using deep or "diaphragmatic" breathing. |
| for physical action. | | | | In fact, with diaphragmatic breathing, you’ll |
| But, fighting or fleeing isn’t really useful for | | | | feel the tension releasing from your back, neck, |
| dealing with most stresses you commonly run | | | | shoulders and chest. And, as your breathing |
| into (i.e. money worries, relationship problems, | | | | becomes more relaxed, your mind will relax and |
| co-worker troubles). | | | | you’ll feel less stress and anxiety. |
| Plus, since you don’t have a physical outlet, | | | | Tips For Diaphragmatic (Deep) Breathing |
| the stress literally builds up in your body, possibly | | | | You can do it either sitting or laying down. |
| showing up in these ways: | | | | Focus on the sensations you are feeling in your |
| *tension turning into chronic headaches, neck | | | | body as you breathe. |
| shoulder/back pain *an inability to sleep well | | | | Repeat the sequence six to eight times. |
| *never seeming to feel rested *constantly feeling | | | | If you start to feel light-headed, stop immediately. |
| tired *little energy to deal with problems | | | | Practice it several times a day. |
| effectively *a reduced ability to relax *a body or | | | | And by all means, don’t just do deep |
| mind that can’t slow down and unwind *a | | | | breathing when you’re uptight. If you do it |
| lowered threshold for handling stress *increasing | | | | when you’re relaxed, you’ll become |
| difficulty coping with even small stresses *taking | | | | much better at slowing yourself down when the |
| time for recreational activities seems burdensome | | | | pressure’s on. |
| And, over time, you could even find yourself | | | | Place one hand on your chest, the other on your |
| stuck in a self-perpetuating cycle of stress. | | | | abdomen, and follow the illustrations that you |
| Why Is Massage So Effective In Managing | | | | download here: |
| Stress? | | | | If you have specific health concerns, consult your |
| Massage triggers a "relaxation response" that | | | | medical doctor. The information in this article is |
| counters the "stress response". | | | | educational only and is not intended to replace the |
| So, when you’re under chronic or severe | | | | advice of your personal health care provider(s). |
| stress, massage can be a quick and effective | | | | This article may be freely reprinted or distributed |
| solution to help your body restore its balance. | | | | in its entirety in any e-zine, newsletter, blog or |
| As a massage progresses, and the "relaxation | | | | website. The author's name, bio and website links |
| response" kicks in, you’ll find that: | | | | must remain intact and be included with every |
| 1. Your heart rate and blood pressure decrease. 2. | | | | production. |