Breathing

30 Days Without Fear: A Plan That Will Make You Feel So Carefree Like Never Before

Fear….The emotion is sparked off each time there is pain, evil or danger in some context or another.

In essence, the emotion is aroused in cases where the impending threat is a reality or even just imagined. You feel afraid whether there is something to fear or in some cases when there is no actual need to be afraid.

Karl Menninger :“Fears are educated into us, and can if we wish, be educated out.”

Fear is a tool for utmost resilience to escape danger. A bounce back survival mechanism. Adrenaline is released into our bloodstream with resulting biological reactions.

Our reflexes and senses are heightened to help us escape real physical danger. We reach the ‘fight or flight’ mode 1

When you feel fear your brain signals the nervous system, the heart rate increases, blood pressure rises, breathing becomes faster, and stress hormones are released. Blood from the heart flows out in preparation for leg and arms to take action.

So basically the brain shuts down the body down and prepares it for action. The ability to reason and think decreases. Some may even feel like time is slowing down and have tunnel vision, trying to make sense of what is happening. These symptoms make it hard to be logical and stay grounded situations. The response of the body to stress or fear is in itself stressful .

Fear is a useful aid in real danger but not if the danger is self-perceived and unlikely to cause any real harm. Fear can be a drawback.

Fear holds you back if you do not need it. One such example is stage fright when making career moves. We end up making the wrong decisions due to the biological reactions of fear.

We need to be firmly grounded to deal calmly and logically with situations and not be overstimulated

The fact is 99% of times fear that is experience is fear that is non-physical. Fear existing in our minds. We think we are in danger when in actual fact we are not.

  • Fear of speaking in public
  • Fear of other people and strangers
  • Fear of authority and judgment
  • Fear of losing or failure
  • Fear of change
  • Fear of being humiliated.
  • Fear of aging
  • Fear of loneliness
  • Fear of disappointment

Everybody will definitely relate to one or more of these fears at some life phase or the other, even if it is for a short time or on a subconscious level.

Even the most successful people cannot claim to be fearless. They trained themselves to take action despite fear. Halt judging yourself if you have fear. It is as normal as having the flu.

Do you fear being rejected? Are you afraid that you are not good enough and that people will figure out that you are not clever, perfect or funny enough? Do you fear failure, and what about success, do you fear success?

Fears live inside of you and follow you like shadows. The good news 2 is that you have the power and strength and practice resilience to rise above any fear!

We need to overcome mental fear. We need to analyze the root cause of fear and how to overcome it.

Why plan to overcome fear?

Emancipate yourself from mental slavery. None but ourselves can free our minds’ Redemption song- Bob Marley

The main reason is that fear limits your potential. Personal growth is about living life the best you can. Fear is a block hat prevents personal progress and growth. David Hawkins in his book ‘Power vs Force’ 3 refers to fear as the 5th lowest level in the consciousness map of seventeen levels.

If you entrench yourself in illusions of fear 4 you cannot rise to higher levels of consciousness like acceptance, courage, love, peace, joy, and enlightenment.

The 30-day plan to overcome fear

Studies (University of Cambridge: Reconditioning the brain to overcome fear))indicate that we can conquer fear by continual exposure to them. Whether it is extreme sports, spiders, snakes or horror movies, our tolerance grows with more exposure. We learn the fear we have been harvesting is not actually harmful.

Make a list of your most significant fears. Do one thing every day that scares you and rewards yourself for completing the challenge to overcome the fear.

Day 1

On the first day make a note to alleviate all words with negative contractions for the next thirty days. Note all the usual sentences with the words like ‘won’t’ or ‘can’t.’ Flip the focus of your sentences and focus on the positive. Change the negative to positive For example, instead of saying ‘I do not want’ say ‘I would rather’. This defaults the negative. Use this day to practice flipping over all negatives that you will practice for the next thirty days. Start your ‘fear journal’ 5

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.’ Eleanor Roosevelt

Day 2

Wake up and put on running shoes or head straight to the gym. The goal here is to stop procrastinating. Begin with this as a daily…

This T-Shirt Monitors the Asthma Patient’s Breathing Without Any Wires

This “smart” t-shirt could be a huge breakthrough for people suffering from respiratory illnesses.

The light, comfortable shirt developed by researchers at the Université Laval monitors the wearer’s breathing through a tiny antenna in the center of the design. Simply by detecting the user’s motions, the shirt can record breathing patterns and send the data to a smart phone or computer.

The shirt can be used to diagnose…

How To Stop Snoring and Remedies to Improve Sleeping Quality in Long Term

Snoring is not an uncommon phenomenon – it happened to all of us, at least once. But if it happens on a daily basis, then it’s a problem. You feel tired and nervous, and your partner as well if you keep them awake all night, thus causing relationship problems in addition to health problems. You find it hard to concentrate on your daily tasks, and more seriously, you are in greater risk of high blood pressure and heart conditions. Lucky for you (and your partner) there are effective solutions that can put a stop on this annoying nightly habit.

What happens in our bodies when we snore?

According to National Sleep Foundation 1, approximately 90 million Americans snore, while 37 million snores regularly. People who are overweight, people who have enlarged tonsils or tongue are more likely to snore. In addition to that, the older you get, the more likely you are to snore, as your throat becomes narrower. Also, if you have sinus problems, smoke, consume alcohol, or sleep on your back regularly, you are more prone to snoring.

Normally, when we sleep, the air we inhale goes through the mouth or nose all the way to the lungs. If this passage of air is partially blocked it causes the surrounding tissue of the soft palate and uvula to vibrate thus creating that familiar annoying snoring sound. When you are awake, the muscles in your throat hold the tissue and stop it from vibrating. However, when you sleep, those muscles relax, making it possible for you to snore.

What are the possible causes of snoring?

People who are overweight have thicker throat tissue, because as when they gain weight, they also gain weight in the neck, thus blocking the air flow and consequently causing snoring. So, even if you never snored before, if you gained some weight, don’t be surprised if you start snoring.

You might be genetically predisposed to snoring

If you are born with extra throat tissue, enlarged tonsils, tongue, soft palate, or large uvula, that creates perfect conditions for snoring.

People who consume alcohol or smoke are more prone to snoring

As mentioned before, when your throat muscles are relaxed, you may snore – and consuming alcohol before going to sleep will definitely relax…

What Happens When You Get Shot And How To Survive It

Saying America is obsessed with guns is like saying air is suitable for breathing, and an estimated 100 people are killed by a gun every day in America.

Which is why people are scared stiff about getting shot, but far too few people understand what happens when we get shot and what we can to to increase our chances of survival.

First, the bullet itself isn’t what causes most of the damage- it’s the momentum behind the bullet:

…when a bullet enters your body, your flesh absorbs a great deal of the momentum the bullet was carrying.

All that momentum has to go somewhere, so the bullet transfers it to your body, causing it to expand and create a large cavity, then falling back in on itself. That tremor can cause serious damage to your organs and tissues, even if the bullet doesn’t actually hit them.

Second, the main killer of those who have been shot is blood loss:

Connor Narciso, former combat medic and Army…

Revealed: The 6 Best Beginner’s Exercises for You to Get a Strong Core

Ab season is quickly approaching. For some, it’s a time for lazy days spent in a bikini or a breezy shirtless run at sunset. For others, it’s a time for weak dieting attempts and sad, sporadic bouts of ab exercises. The result, most likely, will be a two pack (if you’re lucky) by summer’s end.

This article is for those of us who want to look good and find ourselves frustrated by the never-ending quest for the perfect midsection.

What Exactly Do We Mean by Core Muscles?

The abs (a.k.a. the abdominal muscles) are only a small fraction of your core muscles.1 Your core is a complex series of muscles that includes your entire trunk region. It involves everything except your arms and legs. It is involved in almost every movement of the human body.

The diagram below gives a general overview of the muscles that make up your core:

Having A Strong Core Isn’t Just for Looking Great. It Has Much to Do with Your Health!

Our core has three-dimensional depth and functionality. Many of the core muscles are hidden beneath the exterior musculature, underpinning everything you do.

Here are a few health benefits of having a strong core:

  • It prevents back injury and eliminates back pain. Your core is your body’s stabilizer. Most back pain and injuries are caused by postural alignment problems2 or poor posture. Poor posture is the result of weak lower back muscles.3 A strong core is your spine’s best friend.
  • It helps you perform everyday functions more efficiently and without pain. No matter where motion begins, it flows up and down the adjoining links of the chain – which is your core. Weak or inflexible core muscles can impair how well your arms and legs function. The ability to bend down to put on shoes, turn and look behind you, sit in a chair, take a bath, dress yourself, or simply stand still all heavily depend on your core.
  • It improves posture. Weak core muscles contribute to slouching. Maintaining good posture is important because it lessens wear and tear on the spine and assists in your ability to breathe deeply.
  • It improves athletic performance. Strengthening your core makes your workout more effective and efficient. A strong flexible core provides stability, prevents injury, and improves your range of motion.
  • It improves physical appearance. Having a great physique isn’t and shouldn’t be the top reason for having a strong core, but it definitely is a motivator. A firm and flexible midsection makes you look taller, thinner, stronger, and more confident.

Common Core Myths You Need to Stop Believing

Now that you understand why having a strong, flexible core is important, you’re probably ready to hop on the floor and start banging out some crunches.

Slow down tiger. Before you begin working on your abs let’s discuss some popular misconceptions on training your core.

  • Core strengthening exercises are the key to flat abs. Abs don’t come from the gym; they come from the kitchen.4 The portion of the abs that are visible (or that you want to be visible) are hidden beneath a layer of fat. This means you have to reduce your body fat. This is done by exercising and by eating clean. Eliminate processed foods and follow this one simple rule: If you can’t pronounce it, don’t eat it.
  • Sit-ups and crunches are the key to great abs. Huffington Post writer Ben Greenfield5 gave the perfect illustration on why crunches are not only ineffective but harmful to your back over an extended period of time. He says,

“Imagine your spine is a credit card. In the same way that repeatedly flexing and extending a credit card will eventually lead to wearing out of the plastic, repeatedly doing crunches can put damaging strain on your back.”

  • Isolation exercises work best. Wrong! Your core is the body’s stabilizer and force…