Heavy Breathing - Ill Effects of Environment

Written by Sherri L. Dodd


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If you find yourself visiting a city with poor environmental conditions, your best bet is to payrepparttar drop-in fee atrepparttar 114698 nearest gym; this fee can range from $7.00 - $15.00 per day. Whilerepparttar 114699 average healthy adult can withstand up to a 15% increase in carbon monoxide, cardiac and pulmonary patients can be adversely affected by as little as a 5% increase. Children are also more susceptible to ill effects. And, exposure to these pollutants can stay inrepparttar 114700 bloodstream for hours. That means if you were around an unusual amount of toxins inrepparttar 114701 morning (commute traffic, cigarettes), your afternoon workout could be more labored than usual.

While every city or even small towns can have their own form of contaminants, it is up to you to make wise decisions when choosing a safe environment in which you perform your exercise. Cleanest U.S. Cities (Ozone%) 1.Ames-Boone, IA 2.Bellingham, WA 3.Brownsville-Harlingen-Raymondville, TX 4.Colorado Springs, CO 5.Duluth, MN Cleanest U.S. Cities (Particle Matter) 1.Santa Fe-Espanola, NM 2.Honolulu, HI 3.Cheyenne, WY 4.Great Falls, MT 5.Farmington, NM

SMOGGIEST CITIES 1.Los Angeles-Riverside-Orange County, CA 2.Fresno, CA 3.Bakersfield, CA 4.Visalia-Porterville, CA 5.Houston-Baytown-Huntsville, TX 6.Merced, CA 7.Sacramento-Arden-Arcade-Truckee, CA 8.Hanford-Corcoran, CA 9.Knoxville-Sevierville-La Follette, TN 10.Dallas-Fort Worth, TX

Sherri Dodd is an ACE-certified Personal Trainer, a Lifestyle and Weight Management Consultant and the creator and author of Mom Looks Great - The Fitness Program for Post Partum Women. With over fifteen years of exercise experience, she is dedicated to a life of fitness as well as encouraging others to seek healthy habits and a better quality of life.


Self Help for Insomnia

Written by Adam Sargant, Dip.H.Ed (Nursing Studies), Dip.Hyp.,NLP(prac)


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Good quality sleep is a habit. If you makerepparttar changes above, don’t expect changes in your sleep pattern to occur overnight, give it time. And be forgiving of yourself. Nothing prevents a good nights sleep more thanrepparttar 114697 increased sense of annoyance at not being able to go to sleep. So quit trying, get up and do something relaxing.

Further Self Help Strategies

Just asrepparttar 114698 external environment and our patterns of behaviour influence our ability to fall asleep easily and readily, so too does our internal environment have an effect. We can make every effort to reduce external stimulus, dimrepparttar 114699 light and listen to soothing music, but if we are making huge, bright pictures in our mind, or chattering away to ourselves in an urgent, intense tone, we are still creating a problem for ourselves. So pay attention to your thoughts as you prepare for sleep. And notice “how” you think them. What is it about them that make it harder to drop off to sleep?

·Are you making images that big, bright, active, crowded? Let them become dimmer, further away, slow downrepparttar 114700 activity…

·Are you talking away to yourself? What sort of tone is that internal voice using? Make it slow down, and drop in pitch. Allow your internal thinking to become as soothing and gentle as you have maderepparttar 114701 external environment. You might find this helpful to do over a few minutes, sorepparttar 114702 internal dialogue gradually becomes quieter and quieter until you can barely hear it.

Self-Hypnosis

Self-hypnosis is a way of relaxing mind and body to a stage at whichrepparttar 114703 communication between your conscious and unconscious mind becomes free and unimpeded. There are a number of ways in which this can benefit sleep, not least in thatrepparttar 114704 relaxation it brings is beneficial in its own right.

There a number of ways to learn self-hypnosis, but it really is quite simple. When settles in bed, find a way to physically relax your body. Different ways work for different people, so for example, you might like to

1.direct your attention to each part of your body in turn, noticing how tense it feels. Then tense it further, release it and relax. Move on torepparttar 114705 next part ofrepparttar 114706 body. Do this fromrepparttar 114707 feet up torepparttar 114708 muscles inrepparttar 114709 head and then back down again, before just lying there and enjoyingrepparttar 114710 sensation of relaxation. Or,

2.visualise a relaxing energy travelling up your body. It may be a golden light, or a warm pink glow. As it travels up your body, notice whatrepparttar 114711 energy feels like as it suffuses and relaxes every muscle. Is it warm, does it gently vibrate? Is there a sound like a gentle hum associated with it? (If you represent it differently, that’s OK… everyone is unique in this respect). Alternatively,

3.pay attention to your breathing. As you breathe in, notice what happens torepparttar 114712 muscles around your body. And as you breathe out, notice how they relax just a little bit further each time you breathe out. As you breathe in, say to yourself (in your mind) in a slow, relaxing voice “Breathe”, and as you breathe out, say “…and relax”

And having reached that state of relaxation, simply say to yourself, inrepparttar 114713 same slow, relaxing manner, and knowing you are addressing your unconscious as well as conscious self “…and tonight, as I sleep more readily and easily each time I do this, I sleep deeper and deeper than ever before, to awake inrepparttar 114714 morning, refreshed, alert and awake”

You can repeat this three times, allowing your internal voice to get quieter and quieter each time you say it.

Adam is an NLP practitioner, hypnotherapist, and mental health nurse with over a decades experience. He is passionate about the use of language to effect change.

This article is free to use but please link to http://www.hypnosisaudiocds.com/insomnia-hypnosis.php using the link text "insomnia hypnosis"


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