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Ken Kaminesky MIT Offers Documentary Photography and Photojournalism Course for Free Online There is so much good stuff available online if you really want to learn and tons of it —like these online courses— is free. Enjoy :-)
MIT Offers Documentary Photography and Photojournalism Course for Free Online
petapixel.com
It’s not unusual for colleges with large open-source programs to put out a number of courses free for the world to browse through online. In the past we’ve
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Maximillian Scholl HEY FACEBOOK! I have a WICKED fly sister from another mister coming to visit this weekend and I'm cooking up stuff to do with her. Anybody know of free/cheap shows or events around Boston Saturday night maybe?
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Franklin Lee Becker summer is in full swing,,,, the sun has been shining for the past week or so... the weather is great...... there are weddings this weekend..... for special people so i will be attending them...ragbrai ,,it just went through this area.... n Read more ... ow today the bikes will be going from forest city to mason city... looks like lots of fun,,,, 2 of the boys...brandon and bradie ,,,are with friends enjoying and loving life on this bike ride across iowa.....i must admit that yesterday i had to do it..... i set up a stop for the bike riders.... between bancroft and tyke,,,,it was a ,,,,,,,free beverage stand for,,,,,MATURE COUGARS>>>>>>45 and olders..... was there for 6 hours..... had so much fun and met many many cougars.... had just the right amount of stuff,,,,, went through everything and all enjoyed,,,, what a day..... last night after i got home i was soooo sore i could not move... i will post pictures later because i don't know how... i will let brooke do that for me...... have a great day
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Bodies in Balance Massage Therapy Flagstaff
Timeline Photos
Just Breathe The Simplest Means of Managing Stress Our bodies aren’t shy about telling us that we are stressed out! Muscle tension, backaches, stomach upset, headaches, burnout and other illness states are ways in which the body signals to us the Read more ... need to relax. Rather than run for that anti-anxiety medication, we can utilize our easiest, natural defense against stress: our breathing. The way we breathe can affect our emotions and mental states as well as determine how we physically respond to stress. Fight or Flight Response vs. Relaxation Response The general physiological response to stress is called the stress response or “fight or flight” response. When we experience stress, hormones activated by the sympathetic branch of the autonomic nervous system flood our bloodstream to signal a state of readiness against potential threats to our well being. While these hormones serve to help us act quickly and with great strength during emergency situations, they exemplify the concept that there can be “too much of a good thing.” Chronic stress results in excess release of stress hormones, which can cause immune-system malfunction, gastrointestinal issues, and blood vessel deterioration, among other health complications. Over time, such symptoms can evolve into degenerative diseases like diabetes, obesity, and cardiovascular disease. We can help preserve and enhance our health, though, by refusing to fall victim to chronic release of stress hormones, even if we are not able to control when or how stressful situations challenge us. We can learn to effectively manage our physiological reaction to stressors by teaching the body to induce a relaxation response. A relaxation response counteracts the effects of the fight or flight response by helping to boost immune system function, reduce blood pressure and cortisol levels, and protect tissues from damage caused by stress-hormones. Breathing and Relaxation Response The way we breathe affects our autonomic nervous system (ANS), the branches of which signal automatic physiological reactions in the body, like the fight or flight and relaxation responses. ANS activity is outside of our conscious control. The ANS is responsible for managing our breathing, heart rate, body temperature, digestion, and other basic processes necessary for survival. While the sympathetic branch of the ANS initiates the stress response, the parasympathetic branch induces a relaxation response. Our somatic nervous system, over which we do have conscious control, makes possible the movements of our eyes, limbs, and mouths, for example, as well as how (not whether) we breathe. Thus, we can, through somatic manipulation of our breath, affect which ANS branch remains active, especially during moments of stress. One of the best means of inducing a relaxation response is through diaphragmatic breathing: inhaling deeply through the chest and virtually into the stomach. Engaging the diaphragm may be the key to inducing a relaxation response through deep breathing because the diaphragm’s close proximity to the vagus nerve. The vagus nerve is a cranial nerve which supplies approximately 75% of all parasympathetic fibers to the rest of the body, and may be stimulated through diaphragmatic movement. Conversely, thoracic breathing that is limited to the chest cavity is associated with the sympathetic branch stress response. Self-Empowerment through Breathing Situations may catalyze stress for us when we are uncertain about them or unable to control their outcome. We may feel helpless, overwhelmed, fearful, or forced into stifling our true feelings, and may experience additional anxiety over our inability to control the resulting hormonal fight or flight response. The key to stress management is recognition that while we may not be able to control the stressor, we can always control our reaction to it. We have choices: whether to relax through diaphragmatic breathing techniques until we feel ready to make beneficial decisions, or to just react while on sympathetic branch automatic pilot. Even if we don’t find a solution to the stressful situation, choosing to take time out to breathe protects our bodies from detrimental effects of stress. Upon experiencing fear or anxiety, our diaphragm involuntarily flattens and we breathe in a shallow manner as our body prepares for action. Armed with the knowledge that we can create a counter-response by breathing deeply, we can change any automatic course of action. When a stressor engages us, we can consciously control the speed and fullness with which we inhale, trusting that a relaxation response will happen as long as we keep breathing in this manner and do not lose patience. Recognizing the need to breathe diaphragmatically is half the battle; actually doing it is what empowers and frees us. Diaphragmatic Breathing Techniques To practice diaphragmatic breathing, lie down on your back or sit in a comfortable cross-legged position with your back as straight as possible (maybe against a wall) and close your eyes. Place your hands on your abdomen. Slowly inhale, filling your lungs and what seems like your stomach, to the point where your hands rise with the breath. Hold your breath for a few seconds, then slowly exhale completely. Repeat this process for many breaths, savoring the recognition that you are sending life-sustaining oxygen to all the cells of your body. One of the keys to creating a relaxation response is to “be the breath.” Focusing on the breath helps you be present. When thoughts enter your mind, acknowledge them, let them go, then refocus the mind on the sound of your breath. Perhaps visualize a relaxing scene or imagine continuous ocean waves slowly rolling into the shoreline. Maybe listening to peaceful music or repeating a mantra in your head that brings you serenity will help you free your mind of distracting thoughts. Your memory is another tool you have to facilitate relaxation. Recalling a time of great happiness can help you replace negative feelings with pleasant ones. Tapping into your particular spiritual belief system at this time might also help you relax; some people find that saying a prayer while breathing deeply can help decrease stress. Diaphragmatic Breathing Offers Multidimensional Benefits Bridging the mind and body through deep breathing is a multidimensional experience. Because the sympathetic and parasympathetic branches of the ANS are regulated by chemical messengers called neurotransmitters, rather than neural impulses from the brain, brain stem and spinal cord, these branches are influenced by our emotional responses to environmental stimuli. Neurotransmitters create physiological reactions by relaying information based upon our feelings to various cells within the body. The digestive tract is especially rich with neurotransmitter receptor sites, which may explain “gut feelings." Fear, for example, initiates thoracic breathing associated with sympathetic branch activity. When we breathe in a shallow manner, we utilize only half of the alveoli (air filled sacs) in our lungs. Diaphragmatic breathing employs all the alveoli in our lungs while helping the body and mind relax. By repeatedly expanding our lungs to full capacity, we improve our metabolism by increasing oxygen supply to the rest of the body, promoting detoxification in the lungs, and enhancing digestion. We may also be able to change the emotions which engendered the stress response by releasing their power over us through the breath. Clear thinking and creative decision-making may follow and lead to more positive emotions. The multidimensional effects of deep breathing illustrate the complex connections between the mind and the body and enhance our understanding of stress-related disease prevention and treatment. When It Comes to Stress, Be Your Breath The solution to stress lies within us. Nature has given us a defense mechanism with which to combat the physical effects of stress: parasympathetic nervous system activity catalyzed by diaphragmatic breathing. While breathing alone may not resolve the issue stressing us, it can empower us to healthfully adapt on mental, emotional, physical, and even spiritual levels. Consciously breathing is a core element of mind-body philosophies such as yoga, meditation and Tai Chi (diaphragmatic breathing as described in this article most closely resembles meditation). Mind-body disciplines, such as Yoga and Tai Chi, which embrace specific postures and/or fluid movements offer added benefits of improved balance, flexibility and circulation. Regularly practicing diaphragmatic breathing through any mind-body technique can help us establish a relaxation routine. When something is routine, we can “just do it” (i.e. let our thoughts go because we don’t need to think so much about what we are doing). A movement –based breathing practice may be the best means of relaxation for more physically active people, and can be a great way for less-active folks to get some exercise. For some, spirituality may permeate the mind-body breathing practice. The role of spirituality in stress management may relate to how we perceive situations beyond our control. Wayne Dyer, an inspiration guru, lectures and writes that we are eternal spiritual beings who are having temporary human experiences, which seems like another way of saying “don’t sweat the small stuff.” Believing in a higher power (whatever that means to us individually) can relieve us of the perceived burden of always having to handle things on our own. Learning to cultivate a relaxation response may involve trying various methods until you discover the one that works for you. Finding a technique that you enjoy is the key to making it a lifestyle habit. When you feel the effects of stress… just breathe. References and Resources: Merck Manuals Online Medical Library. Autonomic Nervous System: Introduction Sinatra, S. Heartbreak and Heart Disease. Keats Publishing, 1999. Stockdale B. You Can Beat the Odds: Surprising Factors Behind Chronic Illness and Cancer. Sentient Publications, 2009. Found here: http://bit.ly/105KmQ0 Art By Chalermphol Harnchakkham at Huebucket
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Keith Branton I think I've done enough crazy stuff in this lifetime, but here's one for all who haven't! !!
WOW! World’s Most Crazy Terrifying Free Fall Drop Ride EVER… be honest, Would you dare? Yes or No? Great rides here www.facebook.com/themeparkreview SHARE with Friends that enjoy Crazy-Thrilling Activities :)
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Adio Royster Philadelphia Dance Day is this Saturday. If you have nothing to do, then I HIGHLY suggest checkin some of the stuff out. There's a little something for everybody. Ha ha. Loved it last year.
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Francisca Crous-Alegria Free Give Away Time!!
Timeline Photos
--------- ★✰★ GIVEAWAY TIME ★✰★ ---------- 1. You must be a fan of Shape Me Perfect - Wraps By Francisca 2. Must "Like this post" 3. Comment "Wrap Me Skinny" Public sharing is caring!! Just saying' (Can't wait to see who's REALLY in it Read more ... to win it!!) ✔ Like ✔ “Share” ✔ Comment ✔ Winner will be chosen at random in the next 24 hours for 1 FREE #UltimateBodyApplicator & tagged in THIS feed. Remember one wrap is just a small taste of the whole experience, 4 is considered a full treatment. ** Distributors are not eligible to play ** --------------------------------------------- Must be 18 years or older to enter. Participating and entering in this promotion is considered a complete release of Facebook by each entrant or participant. It is also an acknowledgement that the promotion is in no way sponsored, endorsed or administered by, or associated with Facebook. #giveaway #july #freestuff #free #skinnywraps #freewraps #itworks
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Jenn McMinn Seriously still annoyed at daily requests from internet bloggers telling me how popular they are and asking for free stuff from me. It's annoying.......sorry.....not sorry.
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Chantel Post Good morning ladies. Thanks to all of you that have purchased the lashes. YOU WILL LOVE THEM!!!! I just wanted to make an honest post here..... I wanted to share this mascara with you for two reasons - (1) IT IS awesome. And I wanted to give you al Read more ... l an opportunity to be more beautiful. (2) I WANT FREE STUFF. So please make sure you have your notifications set to “All Posts” as noted in the pic below. Just go to Notifications under the cover image in here and change from Friend’s Posts to All Posts so you aren’t missing any from Rachel! If you have any questions please let me know and if I dont know the answer - Rachel Edwards will. Thanks again. Have a great day!!!!
15 seconds ago
Harold Dishner - State Farm Insurance Agent Everything on this list brightened my day—and none of it costs a dime because the best things in life are free!
18 Things That Remind Us All The Best Stuff In Life Is Free
18 Things That Remind Us All The Best Stuff In Life Is Free
Love don't cost a thing. And neither do all the other truly important things that matter most in life. Such as: Having good people in life who will lend you a hand. Throwing your own dance party. A compliment. From anyone. Anyone will d...
28 seconds ago
"Drums Only" by Matty's Music
V-Drums basic lessons - Rudiments and basic drum patterns
Roland V-Drum specialist Craig Blundell teaches the basics of drumming in this series of lessons. Lesson two - Rudiments and and basic drum patterns Lesson o...
55 seconds ago
Free CCNA Workbook Do you think you have the stuff to be the first person with a perfect score on our free #CCNA practice exam? If you are, you will win a free prize! http://www.freeccnaworkbook.com/workbooks/ccna/ccna-practice-exam
CCNA Routing & Switching (200-120) Practice Exam | Free CCNA Workbook
www.freeccnaworkbook.com
Think you’re ready to take the official Cisco CCNA Routing & Switching Exam? Test your skills with the CCNA R&SA practice exam published by Free CCNA Workbook
2 minutes ago
Bekhzod Saidov Hi all, I have some stuff for sale: Router: Sitecom X3 N300 a fast wireless router with speed of up to 300 mbps, good wireless coverage with 2 internal antennas. Wired speed: 4 fast ethernet ports. Free home wi-fi for your computer and smart phone. B Read more ... ought at Media Market a few months ago for 38 euro. Now it's 30. Negotiable! Internet cables: blue one is 5 meters long and grey one 3 meters. Bulb with extra lightbulb together for 5 euro. PM if intersted.
3 minutes ago
Bob & the Showgram FREE FOR ALL THIIIISSSSSSSSSSSSSS FRIDAY! Make sure you sign up now! Email Erica for free stuff, promo business during shout outs, games, and out by 9am. ERICA@BOBANDTHESHOWGRAM.COM
3 minutes ago
Monica Davidson-DeGruchy Admin, I hope this is okay. If not, please delete. :) If you love great home-cooked meals (and other fun stuff), send me a FRIEND REQUEST or FOLLOW me on FB I post awesome new recipes daily!!! Click here ---> www.facebook.com/MonicaDavidsonDeGruc Read more ... hy OR JOIN my FREE RECIPE GROUP here ---> www.facebook.com/groups/RecipesTipsMore
4 minutes ago
Chappy Kevin Pitts Ok, so I really gotta get stuff done around the house today. If you see me posting, sharing, liking or commenting, feel free to remind me that I am supposed to be doing yard work. Yeah, it's crunch time now.
4 minutes ago
Kellie Harden
Mobile Uploads
Want a chance to win some free stuff? Jewelry, piercings, tattoos, and more! Just bring us five or more "Back to School" items, and you're automatically qualified. We are collecting items until 8-1. Let's help some kids who need it. Thanks!
5 minutes ago
Ciaran Shaman Had a visit to the doctor last week. She actually prescribed walking in Nature. She really did. It's medicine I take regularly as it is, but well done Huntcliff surgery, Saltburn for the wonderful pharma-free healing suggestion - good medicine indeed Read more ... . Feeling much better after many walks. Some fabulous wildlife seen (+ a nuddy woman frolicing in the woods which was a pleasant surprise). Marvellous stuff.
6 minutes ago
Jessica Seipos Elder I can't tell you how much my drives to work have become a reflection time for me! I turn the music on low and look back on everything and I think it is really helping me deal with all of the stressors! Now if I could remember stuff, that would also b Read more ... e a great help! I have been free of any major pain for over a month and that is AMAZING compared to my usual track record! Usually bad weather kills me! Only soreness is from working out to PiYo Drench last night and it is such a good feeling! :) If you have pain or health issues that make you feel bleh or immobile, message me or comment and I will let you know what I did!
7 minutes ago
Sasha Giacomo *Ladies calling all ladies that love make up! Why not join my team and sell stuff you LOVE? Plus you can do it from home! I need 3 AMAZING women that would love to be on my team to take the plunge for only $99 plus you get $400 value of makeup, life Read more ... time free website and you get paid every 3 hrs on your sales! Awesome huh! I love my team, the girls are all AMAZING! Great company to work for! Ask me how to join! https://www.youniqueproducts.com/SashaGiacomo
8 minutes ago
Sustainable Warehouse we will be down sizing into the front room only in 2 weeks. lots of deals cabinets $10-$5, marking some stuff free,come see us and get your garage organized with cabinets.
9 minutes ago
Indy Oil
Timeline Photos
Join the Ride Stuff team on Saturday 26th July for our Indy Oil Event. Buy Indy Oil engine oil and get an oil filter free. You can also enter into the draw to win a Jonnesway spanner set on the day. See you there!! www.ridestuff.co.za 011-865-4626
10 minutes ago
Taoist Sanctuary of San Diego Taoist Meditation and qi gong classes
Timeline Photos
Just Breathe The Simplest Means of Managing Stress Our bodies aren’t shy about telling us that we are stressed out! Muscle tension, backaches, stomach upset, headaches, burnout and other illness states are ways in which the body signals to us the Read more ... need to relax. Rather than run for that anti-anxiety medication, we can utilize our easiest, natural defense against stress: our breathing. The way we breathe can affect our emotions and mental states as well as determine how we physically respond to stress. Fight or Flight Response vs. Relaxation Response The general physiological response to stress is called the stress response or “fight or flight” response. When we experience stress, hormones activated by the sympathetic branch of the autonomic nervous system flood our bloodstream to signal a state of readiness against potential threats to our well being. While these hormones serve to help us act quickly and with great strength during emergency situations, they exemplify the concept that there can be “too much of a good thing.” Chronic stress results in excess release of stress hormones, which can cause immune-system malfunction, gastrointestinal issues, and blood vessel deterioration, among other health complications. Over time, such symptoms can evolve into degenerative diseases like diabetes, obesity, and cardiovascular disease. We can help preserve and enhance our health, though, by refusing to fall victim to chronic release of stress hormones, even if we are not able to control when or how stressful situations challenge us. We can learn to effectively manage our physiological reaction to stressors by teaching the body to induce a relaxation response. A relaxation response counteracts the effects of the fight or flight response by helping to boost immune system function, reduce blood pressure and cortisol levels, and protect tissues from damage caused by stress-hormones. Breathing and Relaxation Response The way we breathe affects our autonomic nervous system (ANS), the branches of which signal automatic physiological reactions in the body, like the fight or flight and relaxation responses. ANS activity is outside of our conscious control. The ANS is responsible for managing our breathing, heart rate, body temperature, digestion, and other basic processes necessary for survival. While the sympathetic branch of the ANS initiates the stress response, the parasympathetic branch induces a relaxation response. Our somatic nervous system, over which we do have conscious control, makes possible the movements of our eyes, limbs, and mouths, for example, as well as how (not whether) we breathe. Thus, we can, through somatic manipulation of our breath, affect which ANS branch remains active, especially during moments of stress. One of the best means of inducing a relaxation response is through diaphragmatic breathing: inhaling deeply through the chest and virtually into the stomach. Engaging the diaphragm may be the key to inducing a relaxation response through deep breathing because the diaphragm’s close proximity to the vagus nerve. The vagus nerve is a cranial nerve which supplies approximately 75% of all parasympathetic fibers to the rest of the body, and may be stimulated through diaphragmatic movement. Conversely, thoracic breathing that is limited to the chest cavity is associated with the sympathetic branch stress response. Self-Empowerment through Breathing Situations may catalyze stress for us when we are uncertain about them or unable to control their outcome. We may feel helpless, overwhelmed, fearful, or forced into stifling our true feelings, and may experience additional anxiety over our inability to control the resulting hormonal fight or flight response. The key to stress management is recognition that while we may not be able to control the stressor, we can always control our reaction to it. We have choices: whether to relax through diaphragmatic breathing techniques until we feel ready to make beneficial decisions, or to just react while on sympathetic branch automatic pilot. Even if we don’t find a solution to the stressful situation, choosing to take time out to breathe protects our bodies from detrimental effects of stress. Upon experiencing fear or anxiety, our diaphragm involuntarily flattens and we breathe in a shallow manner as our body prepares for action. Armed with the knowledge that we can create a counter-response by breathing deeply, we can change any automatic course of action. When a stressor engages us, we can consciously control the speed and fullness with which we inhale, trusting that a relaxation response will happen as long as we keep breathing in this manner and do not lose patience. Recognizing the need to breathe diaphragmatically is half the battle; actually doing it is what empowers and frees us. Diaphragmatic Breathing Techniques To practice diaphragmatic breathing, lie down on your back or sit in a comfortable cross-legged position with your back as straight as possible (maybe against a wall) and close your eyes. Place your hands on your abdomen. Slowly inhale, filling your lungs and what seems like your stomach, to the point where your hands rise with the breath. Hold your breath for a few seconds, then slowly exhale completely. Repeat this process for many breaths, savoring the recognition that you are sending life-sustaining oxygen to all the cells of your body. One of the keys to creating a relaxation response is to “be the breath.” Focusing on the breath helps you be present. When thoughts enter your mind, acknowledge them, let them go, then refocus the mind on the sound of your breath. Perhaps visualize a relaxing scene or imagine continuous ocean waves slowly rolling into the shoreline. Maybe listening to peaceful music or repeating a mantra in your head that brings you serenity will help you free your mind of distracting thoughts. Your memory is another tool you have to facilitate relaxation. Recalling a time of great happiness can help you replace negative feelings with pleasant ones. Tapping into your particular spiritual belief system at this time might also help you relax; some people find that saying a prayer while breathing deeply can help decrease stress. Diaphragmatic Breathing Offers Multidimensional Benefits Bridging the mind and body through deep breathing is a multidimensional experience. Because the sympathetic and parasympathetic branches of the ANS are regulated by chemical messengers called neurotransmitters, rather than neural impulses from the brain, brain stem and spinal cord, these branches are influenced by our emotional responses to environmental stimuli. Neurotransmitters create physiological reactions by relaying information based upon our feelings to various cells within the body. The digestive tract is especially rich with neurotransmitter receptor sites, which may explain “gut feelings." Fear, for example, initiates thoracic breathing associated with sympathetic branch activity. When we breathe in a shallow manner, we utilize only half of the alveoli (air filled sacs) in our lungs. Diaphragmatic breathing employs all the alveoli in our lungs while helping the body and mind relax. By repeatedly expanding our lungs to full capacity, we improve our metabolism by increasing oxygen supply to the rest of the body, promoting detoxification in the lungs, and enhancing digestion. We may also be able to change the emotions which engendered the stress response by releasing their power over us through the breath. Clear thinking and creative decision-making may follow and lead to more positive emotions. The multidimensional effects of deep breathing illustrate the complex connections between the mind and the body and enhance our understanding of stress-related disease prevention and treatment. When It Comes to Stress, Be Your Breath The solution to stress lies within us. Nature has given us a defense mechanism with which to combat the physical effects of stress: parasympathetic nervous system activity catalyzed by diaphragmatic breathing. While breathing alone may not resolve the issue stressing us, it can empower us to healthfully adapt on mental, emotional, physical, and even spiritual levels. Consciously breathing is a core element of mind-body philosophies such as yoga, meditation and Tai Chi (diaphragmatic breathing as described in this article most closely resembles meditation). Mind-body disciplines, such as Yoga and Tai Chi, which embrace specific postures and/or fluid movements offer added benefits of improved balance, flexibility and circulation. Regularly practicing diaphragmatic breathing through any mind-body technique can help us establish a relaxation routine. When something is routine, we can “just do it” (i.e. let our thoughts go because we don’t need to think so much about what we are doing). A movement –based breathing practice may be the best means of relaxation for more physically active people, and can be a great way for less-active folks to get some exercise. For some, spirituality may permeate the mind-body breathing practice. The role of spirituality in stress management may relate to how we perceive situations beyond our control. Wayne Dyer, an inspiration guru, lectures and writes that we are eternal spiritual beings who are having temporary human experiences, which seems like another way of saying “don’t sweat the small stuff.” Believing in a higher power (whatever that means to us individually) can relieve us of the perceived burden of always having to handle things on our own. Learning to cultivate a relaxation response may involve trying various methods until you discover the one that works for you. Finding a technique that you enjoy is the key to making it a lifestyle habit. When you feel the effects of stress… just breathe. References and Resources: Merck Manuals Online Medical Library. Autonomic Nervous System: Introduction Sinatra, S. Heartbreak and Heart Disease. Keats Publishing, 1999. Stockdale B. You Can Beat the Odds: Surprising Factors Behind Chronic Illness and Cancer. Sentient Publications, 2009. Found here: http://bit.ly/105KmQ0 Art By Chalermphol Harnchakkham at Huebucket
10 minutes ago
Transform Sport and Fitness Services Everything you need to know about diaphragmatic breathing and why it's so powerful in managing arousal (let's think neutrally about "stress," stress can be helpful)... be the breath. Guess where you can practice diaphragmatic breathing? Anywhere. B Read more ... ut if that's too vague, come do some breath training in yoga.
Timeline Photos
Just Breathe The Simplest Means of Managing Stress Our bodies aren’t shy about telling us that we are stressed out! Muscle tension, backaches, stomach upset, headaches, burnout and other illness states are ways in which the body signals to us the Read more ... need to relax. Rather than run for that anti-anxiety medication, we can utilize our easiest, natural defense against stress: our breathing. The way we breathe can affect our emotions and mental states as well as determine how we physically respond to stress. Fight or Flight Response vs. Relaxation Response The general physiological response to stress is called the stress response or “fight or flight” response. When we experience stress, hormones activated by the sympathetic branch of the autonomic nervous system flood our bloodstream to signal a state of readiness against potential threats to our well being. While these hormones serve to help us act quickly and with great strength during emergency situations, they exemplify the concept that there can be “too much of a good thing.” Chronic stress results in excess release of stress hormones, which can cause immune-system malfunction, gastrointestinal issues, and blood vessel deterioration, among other health complications. Over time, such symptoms can evolve into degenerative diseases like diabetes, obesity, and cardiovascular disease. We can help preserve and enhance our health, though, by refusing to fall victim to chronic release of stress hormones, even if we are not able to control when or how stressful situations challenge us. We can learn to effectively manage our physiological reaction to stressors by teaching the body to induce a relaxation response. A relaxation response counteracts the effects of the fight or flight response by helping to boost immune system function, reduce blood pressure and cortisol levels, and protect tissues from damage caused by stress-hormones. Breathing and Relaxation Response The way we breathe affects our autonomic nervous system (ANS), the branches of which signal automatic physiological reactions in the body, like the fight or flight and relaxation responses. ANS activity is outside of our conscious control. The ANS is responsible for managing our breathing, heart rate, body temperature, digestion, and other basic processes necessary for survival. While the sympathetic branch of the ANS initiates the stress response, the parasympathetic branch induces a relaxation response. Our somatic nervous system, over which we do have conscious control, makes possible the movements of our eyes, limbs, and mouths, for example, as well as how (not whether) we breathe. Thus, we can, through somatic manipulation of our breath, affect which ANS branch remains active, especially during moments of stress. One of the best means of inducing a relaxation response is through diaphragmatic breathing: inhaling deeply through the chest and virtually into the stomach. Engaging the diaphragm may be the key to inducing a relaxation response through deep breathing because the diaphragm’s close proximity to the vagus nerve. The vagus nerve is a cranial nerve which supplies approximately 75% of all parasympathetic fibers to the rest of the body, and may be stimulated through diaphragmatic movement. Conversely, thoracic breathing that is limited to the chest cavity is associated with the sympathetic branch stress response. Self-Empowerment through Breathing Situations may catalyze stress for us when we are uncertain about them or unable to control their outcome. We may feel helpless, overwhelmed, fearful, or forced into stifling our true feelings, and may experience additional anxiety over our inability to control the resulting hormonal fight or flight response. The key to stress management is recognition that while we may not be able to control the stressor, we can always control our reaction to it. We have choices: whether to relax through diaphragmatic breathing techniques until we feel ready to make beneficial decisions, or to just react while on sympathetic branch automatic pilot. Even if we don’t find a solution to the stressful situation, choosing to take time out to breathe protects our bodies from detrimental effects of stress. Upon experiencing fear or anxiety, our diaphragm involuntarily flattens and we breathe in a shallow manner as our body prepares for action. Armed with the knowledge that we can create a counter-response by breathing deeply, we can change any automatic course of action. When a stressor engages us, we can consciously control the speed and fullness with which we inhale, trusting that a relaxation response will happen as long as we keep breathing in this manner and do not lose patience. Recognizing the need to breathe diaphragmatically is half the battle; actually doing it is what empowers and frees us. Diaphragmatic Breathing Techniques To practice diaphragmatic breathing, lie down on your back or sit in a comfortable cross-legged position with your back as straight as possible (maybe against a wall) and close your eyes. Place your hands on your abdomen. Slowly inhale, filling your lungs and what seems like your stomach, to the point where your hands rise with the breath. Hold your breath for a few seconds, then slowly exhale completely. Repeat this process for many breaths, savoring the recognition that you are sending life-sustaining oxygen to all the cells of your body. One of the keys to creating a relaxation response is to “be the breath.” Focusing on the breath helps you be present. When thoughts enter your mind, acknowledge them, let them go, then refocus the mind on the sound of your breath. Perhaps visualize a relaxing scene or imagine continuous ocean waves slowly rolling into the shoreline. Maybe listening to peaceful music or repeating a mantra in your head that brings you serenity will help you free your mind of distracting thoughts. Your memory is another tool you have to facilitate relaxation. Recalling a time of great happiness can help you replace negative feelings with pleasant ones. Tapping into your particular spiritual belief system at this time might also help you relax; some people find that saying a prayer while breathing deeply can help decrease stress. Diaphragmatic Breathing Offers Multidimensional Benefits Bridging the mind and body through deep breathing is a multidimensional experience. Because the sympathetic and parasympathetic branches of the ANS are regulated by chemical messengers called neurotransmitters, rather than neural impulses from the brain, brain stem and spinal cord, these branches are influenced by our emotional responses to environmental stimuli. Neurotransmitters create physiological reactions by relaying information based upon our feelings to various cells within the body. The digestive tract is especially rich with neurotransmitter receptor sites, which may explain “gut feelings." Fear, for example, initiates thoracic breathing associated with sympathetic branch activity. When we breathe in a shallow manner, we utilize only half of the alveoli (air filled sacs) in our lungs. Diaphragmatic breathing employs all the alveoli in our lungs while helping the body and mind relax. By repeatedly expanding our lungs to full capacity, we improve our metabolism by increasing oxygen supply to the rest of the body, promoting detoxification in the lungs, and enhancing digestion. We may also be able to change the emotions which engendered the stress response by releasing their power over us through the breath. Clear thinking and creative decision-making may follow and lead to more positive emotions. The multidimensional effects of deep breathing illustrate the complex connections between the mind and the body and enhance our understanding of stress-related disease prevention and treatment. When It Comes to Stress, Be Your Breath The solution to stress lies within us. Nature has given us a defense mechanism with which to combat the physical effects of stress: parasympathetic nervous system activity catalyzed by diaphragmatic breathing. While breathing alone may not resolve the issue stressing us, it can empower us to healthfully adapt on mental, emotional, physical, and even spiritual levels. Consciously breathing is a core element of mind-body philosophies such as yoga, meditation and Tai Chi (diaphragmatic breathing as described in this article most closely resembles meditation). Mind-body disciplines, such as Yoga and Tai Chi, which embrace specific postures and/or fluid movements offer added benefits of improved balance, flexibility and circulation. Regularly practicing diaphragmatic breathing through any mind-body technique can help us establish a relaxation routine. When something is routine, we can “just do it” (i.e. let our thoughts go because we don’t need to think so much about what we are doing). A movement –based breathing practice may be the best means of relaxation for more physically active people, and can be a great way for less-active folks to get some exercise. For some, spirituality may permeate the mind-body breathing practice. The role of spirituality in stress management may relate to how we perceive situations beyond our control. Wayne Dyer, an inspiration guru, lectures and writes that we are eternal spiritual beings who are having temporary human experiences, which seems like another way of saying “don’t sweat the small stuff.” Believing in a higher power (whatever that means to us individually) can relieve us of the perceived burden of always having to handle things on our own. Learning to cultivate a relaxation response may involve trying various methods until you discover the one that works for you. Finding a technique that you enjoy is the key to making it a lifestyle habit. When you feel the effects of stress… just breathe. References and Resources: Merck Manuals Online Medical Library. Autonomic Nervous System: Introduction Sinatra, S. Heartbreak and Heart Disease. Keats Publishing, 1999. Stockdale B. You Can Beat the Odds: Surprising Factors Behind Chronic Illness and Cancer. Sentient Publications, 2009. Found here: http://bit.ly/105KmQ0 Art By Chalermphol Harnchakkham at Huebucket
13 minutes ago
Jon Schenck State Farm Agent Everything on this list brightened my day—and none of it costs a dime because the best things in life are free!
18 Things That Remind Us All The Best Stuff In Life Is Free
18 Things That Remind Us All The Best Stuff In Life Is Free
Love don't cost a thing. And neither do all the other truly important things that matter most in life. Such as: Having good people in life who will lend you a hand. Throwing your own dance party. A compliment. From anyone. Anyone will d...
14 minutes ago
Jens Sellings Professional Salon Shampoo & Conditioners & Spa Shower Gels SHAMPOOS 4 LITRE COCONUT SHAMPOO cleanses all hair types leaving hair clean & fresh £6 4 LITRE ALMOND BLOSSOM SHAMPOO designed to cleanse dry hair giving vitality and strength £7 4 LITRE B Read more ... LUEBERRY SHAMPOO designed to give hair added strength for oily hair types £7 4 LITRE PEACH SHAMPOO designed to cleanse dry hair & scalp giving strength and life £7 4 LITRE CHAMOMILE SHAMPOO ideal for chemically treated hair £7 4 LITRE APPLE SHAMPOO for normal or oily hair types £7 4 LITRE MEDICATED SHAMPOO designed to help dry scalps and anti dandruff £8 5 LITRE BABY SOFT SHAMPOO gentle for your baby's /infants hair £7 5 LITRE ENERGISER 2 IN 1 SHAMPOO & CONDITIONER ALL IN ONE designed to cleanse giving strength and life to all hair types £8 CONDITIONERS 4 LITRE COCONUT CONDITIONER rich formulated for all hair types gives soft hair freshness £6 4 LITRE DE TANGLING CONDITIONER leaves hair soft and tangle free £7 4 LITRE HONEY AND OATMEAL gives added strength to tired hair £8 4 LITRE HERBAL CONDITIONER (anti-oxidant) for ph balancing for shine and radiance £7 SHOWER GELS AND SOAPS 5 LITRE PREMIUM SHOWER GEL high foaming for revitalising skin £7.50 5 LITRE RICH SWEET PEACH SHOWER GEL for hair & body wash £8 5 LITRE RICH PREMIUM TEA TREE SHOWER GEL for hair & body wash £8 5 LITRE PREMIUM BRAVEHEART SHOWER GEL FOR hair & body wash ideal for men with its only the brave scent £8 5 LITRE SPA BUBBLE BATH pink ideal for all the family use £6 5 LITRE LIQUID HAND SOAP rich pearlised natural and hygienic and Antibacterial hand soap £6 5 LITRE LIQUID HAND SANITIZER with Cucumber and Aloe Vera kills germs £8 DISPENSERS & PUMPS 750 ML PLASTIC SPRAY BOTTLE with Adjustable Nozzle for Spray or jet ideal for degreaser or glass cleaner, stain remover or antibacterial multi surface cleaner £1.20 1 LITRE DISPENSER BOTTLE with pump top dispenser lids ideal for all liquids shampoo/ conditioner refills etc £2 each PUMP TOP DISPENSER PUMPS for 5 litre products and 4 litre bottles to dispense your cleaning stuff or shampoo etc in one easy pump £3 each
15 minutes ago
Shaun Bewley School is finally out! I'm soo glad I'm free from school work and annoying people for 6 weeks! I have loads of stuff planned including the CATSEA with the marines and working with my dad. :D
15 minutes ago
Sassy Sweethearts Boutique Do you like free stuff???
16 minutes ago
Construction Resources, Inc. Come in for your Cambria countertop and you may leave with FREE stuff!! www.CRHomeUSA.com
Construction Resources Offers Unique Summer Incentives to Cambria Purchasers
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16 minutes ago
Patti Finnerty John starts his World Series tomorrow in Canton at Victory park @ 10:00 and 2:00. Unfortunately it is at a cost of $10 per person (kids 6-12 are $5) or $30 for the entire tournament :( kinda ridiculous I think! Good thing Dennis and Devin have fair Read more ... stuff to attend to and Austin has work or we would be paying $120 to watch my child play baseball. Hawks best be winning, lol. I will send out updates to everyone that is free.
19 minutes ago
Pilz RX Aye Homies. Good Morning. Thanks for all the support thus far. This post is to let yall know we are starting to round up homies for a SupplyNDemand Street Team. A Street Team is basically an extension of the group. Except you guys are more important Read more ... then us. You guys will share the music. Send the music to blogs and websites. Try to talk to the world and get them to be down with what we are doing. Youll be givin jobs to accomplish and in turn you get Exclusive music, Free tickets sometimes and all sorts of stuff that comes from the group. But every team needs a captain and right now thats what we are looking for. Someone willingvto pit on the work and work with me and red. Hand ta hand and get this music out there. So ifvur serious. Only if ur serious about it. Hmu and we will see if your team captain material. I love yall. Much respect to everyone that sees this............PILZ
19 minutes ago
Jens Sellings Professional Salon Shampoo & Conditioners & Spa Shower Gels SHAMPOOS 4 LITRE COCONUT SHAMPOO cleanses all hair types leaving hair clean & fresh £6 4 LITRE ALMOND BLOSSOM SHAMPOO designed to cleanse dry hair giving vitality and strength £7 4 LITRE B Read more ... LUEBERRY SHAMPOO designed to give hair added strength for oily hair types £7 4 LITRE PEACH SHAMPOO designed to cleanse dry hair & scalp giving strength and life £7 4 LITRE CHAMOMILE SHAMPOO ideal for chemically treated hair £7 4 LITRE APPLE SHAMPOO for normal or oily hair types £7 4 LITRE MEDICATED SHAMPOO designed to help dry scalps and anti dandruff £8 5 LITRE BABY SOFT SHAMPOO gentle for your baby's /infants hair £7 5 LITRE ENERGISER 2 IN 1 SHAMPOO & CONDITIONER ALL IN ONE designed to cleanse giving strength and life to all hair types £8 CONDITIONERS 4 LITRE COCONUT CONDITIONER rich formulated for all hair types gives soft hair freshness £6 4 LITRE DE TANGLING CONDITIONER leaves hair soft and tangle free £7 4 LITRE HONEY AND OATMEAL gives added strength to tired hair £8 4 LITRE HERBAL CONDITIONER (anti-oxidant) for ph balancing for shine and radiance £7 SHOWER GELS AND SOAPS 5 LITRE PREMIUM SHOWER GEL high foaming for revitalising skin £7.50 5 LITRE RICH SWEET PEACH SHOWER GEL for hair & body wash £8 5 LITRE RICH PREMIUM TEA TREE SHOWER GEL for hair & body wash £8 5 LITRE PREMIUM BRAVEHEART SHOWER GEL FOR hair & body wash ideal for men with its only the brave scent £8 5 LITRE SPA BUBBLE BATH pink ideal for all the family use £6 5 LITRE LIQUID HAND SOAP rich pearlised natural and hygienic and Antibacterial hand soap £6 5 LITRE LIQUID HAND SANITIZER with Cucumber and Aloe Vera kills germs £8 DISPENSERS & PUMPS 750 ML PLASTIC SPRAY BOTTLE with Adjustable Nozzle for Spray or jet ideal for degreaser or glass cleaner, stain remover or antibacterial multi surface cleaner £1.20 1 LITRE DISPENSER BOTTLE with pump top dispenser lids ideal for all liquids shampoo/ conditioner refills etc £2 each PUMP TOP DISPENSER PUMPS for 5 litre products and 4 litre bottles to dispense your cleaning stuff or shampoo etc in one easy pump £3 each
23 minutes ago
Kathy Bartnick Free health testing! Come on over. Free stuff too!
26 minutes ago
Jens Sellings Professional Salon Shampoo & Conditioners & Spa Shower Gels SHAMPOOS 4 LITRE COCONUT SHAMPOO cleanses all hair types leaving hair clean & fresh £6 4 LITRE ALMOND BLOSSOM SHAMPOO designed to cleanse dry hair giving vitality and strength £7 4 LITRE B Read more ... LUEBERRY SHAMPOO designed to give hair added strength for oily hair types £7 4 LITRE PEACH SHAMPOO designed to cleanse dry hair & scalp giving strength and life £7 4 LITRE CHAMOMILE SHAMPOO ideal for chemically treated hair £7 4 LITRE APPLE SHAMPOO for normal or oily hair types £7 4 LITRE MEDICATED SHAMPOO designed to help dry scalps and anti dandruff £8 5 LITRE BABY SOFT SHAMPOO gentle for your baby's /infants hair £7 5 LITRE ENERGISER 2 IN 1 SHAMPOO & CONDITIONER ALL IN ONE designed to cleanse giving strength and life to all hair types £8 CONDITIONERS 4 LITRE COCONUT CONDITIONER rich formulated for all hair types gives soft hair freshness £6 4 LITRE DE TANGLING CONDITIONER leaves hair soft and tangle free £7 4 LITRE HONEY AND OATMEAL gives added strength to tired hair £8 4 LITRE HERBAL CONDITIONER (anti-oxidant) for ph balancing for shine and radiance £7 SHOWER GELS AND SOAPS 5 LITRE PREMIUM SHOWER GEL high foaming for revitalising skin £7.50 5 LITRE RICH SWEET PEACH SHOWER GEL for hair & body wash £8 5 LITRE RICH PREMIUM TEA TREE SHOWER GEL for hair & body wash £8 5 LITRE PREMIUM BRAVEHEART SHOWER GEL FOR hair & body wash ideal for men with its only the brave scent £8 5 LITRE SPA BUBBLE BATH pink ideal for all the family use £6 5 LITRE LIQUID HAND SOAP rich pearlised natural and hygienic and Antibacterial hand soap £6 5 LITRE LIQUID HAND SANITIZER with Cucumber and Aloe Vera kills germs £8 DISPENSERS & PUMPS 750 ML PLASTIC SPRAY BOTTLE with Adjustable Nozzle for Spray or jet ideal for degreaser or glass cleaner, stain remover or antibacterial multi surface cleaner £1.20 1 LITRE DISPENSER BOTTLE with pump top dispenser lids ideal for all liquids shampoo/ conditioner refills etc £2 each PUMP TOP DISPENSER PUMPS for 5 litre products and 4 litre bottles to dispense your cleaning stuff or shampoo etc in one easy pump £3 each
27 minutes ago
Chris Grigery
Timeline Photos
Apple Pie Bread Yields 8 mini loaves or 2 big loaves A delicious and great fall treat...Apple Pie Bread. Prep Time - 20 min Cook Time - 30 min Total Time - 1 hr Bread 1/2 cup unsalted butter, softened 1/2 cup sugar 1/2 cup light brown Read more ... sugar 1/4 cup buttermilk 3 teaspoons baking powder 2 eegs 1 1/2 teaspoon vanilla 2 cups all-purpose flour 1 teaspoon cinnamon 1 teaspoon nutmeg 1/2 teaspoon all spice 1/4 teaspoon ground ginger 1/2 teaspoon salt 2 cups shredded, peeled and cored apples (about 5 medium or 3 large) - I lightly squeezed the peeled apples in paper towels to help drain some of the liquid Topping 2 tbsp butter 1 tbsp flour 1/4 tsp cinnamon 1/4 tsp all spice 2 tbsp brown sugar Instructions 1.Preheat oven to 350 2.Spray mini loaf pan or loaf pan with nonstick spray 3.In the bowl of electric mixer fitted with a paddle attachment, beat butter on medium-high speed for about 30 seconds 4.Add in sugars and mix until combined 5.Add buttermilk & baking powder beating until combined 6.Beat in eggs & vanilla until combined 7.In a separate bowl combine the flour, spices and salt whisking until combined 8.Slowly add in the flour mixture tot he liquid on low speed until just incorporated 9.Fold in apples 10.Spoon batter into prepared pan 11.In a small bowl combine the topping ingredients 12.Evenly divide over the bread gently pressing them into the bread 13.If making mini loaves bake for 25 minutes, or until a toothpick inserted into the center comes out clean 14.Cool in pan on wire rack for 10 minutes, then remove and let completely cool on wire rack FOLLOW ME ON FACEBOOK I am always posting awesome stuff! ⊰✿░S░H░A░R░E░⊰✿ ░T░O⊰✿░S░A░V░E░⊰✿ FOLLOW me ( Marsha McCall ) on my timeline, I am always posting AWESOME stuff!: For healthy recipes, tips, motivation, natural remedies and FUN stuff, join our FREE Support Group: www.facebook.com/groups/MarshasWeightLossSupportGroup Take the Challenge and Order here http://gethealthywithme.skinnyfiberplus.com/
29 minutes ago
Anthony Kamar Flores Raffles and free stuff....Is this how the corporate world works? I love it.
31 minutes ago
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31 minutes ago
Suzie Bond OMGeeeee!!!!!! This stuff is #amazeballs!!!!! Perfect timing . . . frizz free summer days - even if your hair is FINE!!!! Wooohooooo!!!!! 704.696.2512
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Guess what's FINALLY here????? That's right! A month of no frizz!!! #Discipline Ask for your in-salon treatment today!
32 minutes ago
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