Breathe When people have panic attacks, they often start breathing rapidly. This can understandably exacerbate other symptoms like muscle tension and a quickened heart rate. It’s not uncommon to fear that you will stop breathing altogether. First, understand that you will not stop breathing during a panic attack. To calm your breathing, begin by adjusting your posture so that you’re sitting straight. Start taking slow, deep breaths. Each breath should take between 5-10 seconds. When your lungs are full, try to hold the air in for one or two seconds. Then slowly exhale, pausing again for a couple seconds when your lungs are empty. Make sure to breathe from your abdomen.
Relax Your Muscles A very common panic attack symptom is muscle tension, and those who have recurring panic episodes often suffer from chronic muscle tension. Practicing muscle relaxation exercises can help you learn to reduce this. Start with your feet. Try to clench your toes tightly for about 10 seconds, then release. Focus on the sensations you feel when your muscles are clenching, contrasted with how they feel when they are relaxed. Repeat this a couple of times, then move on to another muscle group. Try doing this with your arms, abdomen, legs, and hands.
Don’t Try To Control It If you leave the situation you’re in when a panic attack comes on, you’re telling your brain that you can’t handle whatever situation is panicking you. That’s likely to lead you to fear the situation and avoid it at all costs. Try to adopt a “let it happen” attitude. Tell yourself that you are having a panic attack, and that it will pass. It may help to close your eyes and envision your panic attack as a wave you are riding to the shore of a beach: you’re in the midst of a storm, but you just have to ride the wave until you reach the calming shores, and you will eventually get there. Do not try to “fight” a panic attack. If you do, it will only last longer and your symptoms will become even more intense.
Focus On Something Outside Yourself Contact with another being or an object can be very useful in easing panic attack symptoms. Petting a dog or a cat is a great way to bring yourself down from uncomfortable physiological symptoms. The simple act of petting an animal can offset a rapid heart rate caused by panicking. Any repetitive motion can be effective at doing this. Try touching a nearby object to bring yourself back in touch with reality. Talk to someone. Describe the colors of whatever is near you, such as a chair or a wall. Focusing on outside sensations can help ground you.
Showing posts with label Health and Fitness. Show all posts
Showing posts with label Health and Fitness. Show all posts
Friday, October 21, 2011
5 Moves for flat abs
1. Weighted bicycle: According to a San Diego State University study, the bicycle is one of the most effective abs exercises you can do, and this weighted version will have your rectus abdominus working overtime.
How to do it: Start lying on your back with both knees bent. Extend your arms overhead, bending your left arm behind your head and holding onto your right arm, just above your elbow, with your left hand. Bend your right knee and press your right foot on the inside of your extended left leg (left leg should be off the floor and low). Lift your right shoulder off the floor and turn it in towards your left leg, while you lift both legs up about 45 degrees. Lower back to start position, that’s one rep. Perform 15 reps on each side.
Bonus tip: Exhale as you perform the movement, and think of drawing your belly button in deeper to your spine on the hardest part of the move.
2. Open knee tucks: This move targets the lower portion of the abdominal wall (AKA the dreaded ‘pooch’ area).
How to do it: Start lying on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position.
Bonus tip: Think of engaging your pelvic floor muscles (the ones you use to stop the flow of urine) while you lift your hips off the floor. Repeat 20 times total.
3. X abs: Slightly changing the angle of your arms and legs can make a huge difference in the intensity of your abs work. Try this ‘X’ shaped move to feel the extra burn!
How to do it: Start lying on your back with your arms and legs extended straight up to the ceiling, head resting on the floor. Open your arms and legs into an ‘X’ shape, bringing the legs just above the floor, and your arms back by your ears. Next, bring legs and arms back together, lifting your head off the floor, looking towards your legs, pressing your arms just outside of hips (but not touching the floor), and lifting your hips off the ground as your legs come in towards your head. That’s one rep. Repeat 20 times total.
Bonus tip: Think about exhaling and drawing your belly in tighter as you lift your head and hips up to help control your movement and not use momentum.
4. Side plank with knee circle: This total-body move really zeros in on your core muscles, which not only include your abs, but also your back, hip flexors, and inner thighs.
How to do it: Start lying on your right side and bend your right elbow underneath your shoulder to prop up your body, reaching your left arm straight up to the ceiling. Bend your right knee and keep your left leg extended, with your foot flat on the floor. Press your hips off the ground and lift your right knee off the floor and bring the inside of your right foot to the left inner thigh. Next, turn your right knee up towards the ceiling (keeping your foot still pressed on inner thigh), tracing a ‘circle’ with your knee. Make 10 circles with your right knee, and then switch to the other side and repeat with your left.
Bonus tip: This move is tough, so if you need to, just work on holding your side plank position with your knee off the floor first and then build up to tracing the circles.
5. Chop jacks: This quick cardio burst helps work your waistline while burning up some body fat at the same time.
How to do it: Start standing with your feet together and your hands clasped. Bring both hands up to your right shoulder, bending elbows. Next, jump your feet apart and squat back into your hips as you chop your hands down to the outside of your left hip. Jump feet back together and bring hands back to right shoulder. That’s one rep. Repeat 10 times on one side, and 10 times on the other.
Bonus tip: The higher you jump during this move, the more intense this move gets. Add as much height as you can to boost your calorie-burning potential.
Credit given to SHAPE magazine
Note to myself: 할 수 있어!
How to do it: Start lying on your back with both knees bent. Extend your arms overhead, bending your left arm behind your head and holding onto your right arm, just above your elbow, with your left hand. Bend your right knee and press your right foot on the inside of your extended left leg (left leg should be off the floor and low). Lift your right shoulder off the floor and turn it in towards your left leg, while you lift both legs up about 45 degrees. Lower back to start position, that’s one rep. Perform 15 reps on each side.
Bonus tip: Exhale as you perform the movement, and think of drawing your belly button in deeper to your spine on the hardest part of the move.
How to do it: Start lying on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position.
Bonus tip: Think of engaging your pelvic floor muscles (the ones you use to stop the flow of urine) while you lift your hips off the floor. Repeat 20 times total.
3. X abs: Slightly changing the angle of your arms and legs can make a huge difference in the intensity of your abs work. Try this ‘X’ shaped move to feel the extra burn!
How to do it: Start lying on your back with your arms and legs extended straight up to the ceiling, head resting on the floor. Open your arms and legs into an ‘X’ shape, bringing the legs just above the floor, and your arms back by your ears. Next, bring legs and arms back together, lifting your head off the floor, looking towards your legs, pressing your arms just outside of hips (but not touching the floor), and lifting your hips off the ground as your legs come in towards your head. That’s one rep. Repeat 20 times total.
Bonus tip: Think about exhaling and drawing your belly in tighter as you lift your head and hips up to help control your movement and not use momentum.
4. Side plank with knee circle: This total-body move really zeros in on your core muscles, which not only include your abs, but also your back, hip flexors, and inner thighs.
How to do it: Start lying on your right side and bend your right elbow underneath your shoulder to prop up your body, reaching your left arm straight up to the ceiling. Bend your right knee and keep your left leg extended, with your foot flat on the floor. Press your hips off the ground and lift your right knee off the floor and bring the inside of your right foot to the left inner thigh. Next, turn your right knee up towards the ceiling (keeping your foot still pressed on inner thigh), tracing a ‘circle’ with your knee. Make 10 circles with your right knee, and then switch to the other side and repeat with your left.
Bonus tip: This move is tough, so if you need to, just work on holding your side plank position with your knee off the floor first and then build up to tracing the circles.
5. Chop jacks: This quick cardio burst helps work your waistline while burning up some body fat at the same time.
How to do it: Start standing with your feet together and your hands clasped. Bring both hands up to your right shoulder, bending elbows. Next, jump your feet apart and squat back into your hips as you chop your hands down to the outside of your left hip. Jump feet back together and bring hands back to right shoulder. That’s one rep. Repeat 10 times on one side, and 10 times on the other.
Bonus tip: The higher you jump during this move, the more intense this move gets. Add as much height as you can to boost your calorie-burning potential.
Note to myself: 할 수 있어!
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