Turn your stressing into blessings.

The festive season is often a challenging time.

Do you want to feel blessed or stressed?

What can you do when you feel yourself pulled and stretched emotionally, mentally, physically and financially?

We often feel many obligations and expectations which can leave us feeling all sorts of emotions.

We can feel there is very little time for ourselves, or maybe too much time to ourselves.

Christmas is a time for giving, sharing, caring and all sorts of other traditions.

The Alexander Technique can help you manage many of the various demands.

Here are a few things I find helpful to remember and practice in order to maintain some poise, balance, ease, peace and good will.

You can’t give what you haven’t got, so the more calm, content and present you are, the more you will have to give.

I often say to my pupils the best present you can give your loved ones is your presence.

We are often very generous to others at this time of year, but not so generous to ourselves.

We give thanks and gratitude for everything and everyone at Christmas and often forget to acknowledge ourselves.

We need to make sure we are taken care of emotionally, physically, mentally and spiritually, then we are much more able to give and share ourselves.

The Alexander Technique is ideal for taking care of yourself –  you learn how  to “give to  yourself” – quality – nourishing – healing – time.

My suggestion is to make a quiet space and the time to commit to giving yourself, 20 mins per day/eve which is about 5% of your day –  not much to ask of yourself.

The festive season is a great time to begin to practice, which you can carry over into the new year.

Do this by detaching yourself from all the different roles, routines, relationships and responsibilities and lying in a quiet comfortable place on your back (constructive rest). This allows the body to release all the accumulated stress, tension and compression, also to recharge the nervous/immune systems as well as all the other systems.

Stopping and resting takes a little practice but the more you practice, the easier it becomes; the body remembers, it is accumulative,  it’s like giving  yourself a present every day,  showing gratitude for the body/mind/soul. It is like a mini retreat – The power of stillness and silence is very healing, balancing, restoring and rejuvenating.

Also whatever you are doing, see if you can do it with less stress – we put so much effort into  whatever we do – One of the principle tools of the Alexander Technique is efficiency and conserving energy.

Doing less,– this can prove difficult at this time of year.

As soon as we ask the question can I do less? This will reduce the stress.

Wishing you a healthy, happy winter solstice and best wishes for 2014!

All the best.

Nicholas Brandon.

Travelling lightly, freely and easily is an art.

If you are lucky enough to be going away, what will you be taking?

Passport, money, sun cream… But have you thought about what you don’t need to take?

We are often laden with lots of emotional baggage, as well as excess tension in the body. This can result in feeling like we are dragging ourselves around, as well as our luggage.

We allow events and stories from our past to filter into the present, making our journey less colourful, vivid and exciting. The past doesn’t allow for spontaneity, freedom and living on the edge, so there is not a sense of enjoyment, exploration or freshness and space for new possibilities. We prefer to play safe, so we feel comfortable and secure. Stress and tension also make the journey more bumpy and difficult.

If we apply and practice the simple tools of the Alexander technique, we learn to become more present and travel with lightness, ease and freedom. We can leave our problems and fears behind, or at least carry them in such a way as to feel lighter.

This reduces the stress that’s associated with travelling. We learn to give ourselves enough time so we respond with a sense of calm and preparation. There is less hurry and worry. We are more aware of how we carry our luggage, be it emotional, physical or mental.

If I find I am stuck in queues such as airports, traffic jams and seats, I can call upon the Alexander technique tools. I love this because it is like a friend keeping a careful watch on me wherever I go, wherever I am, the tools are always there giving me a reality check, calling me back to the present, back into my body, expanding my awareness. I remember I can exercise choice, even if I feel stuck I don’t have to turn this into a stressful situation. I make a subtle shift in my thinking and being which allows me step back and evaluate the situation, this means I am not automatically reacting, but being responsible. I can choose to move, breathe or smile. Moving myself from feeling stuck, cramped, stressed and compressed. This choice gives me a space to create a new possibility, which usually results in being happier, lighter and present.

One of the principle tools of the Alexander Technique is to maintain an awareness of what is going on with ourselves, particularly the region of the head, neck and back. When we are stressed, one of the first places we tighten and restrict is the breathing, which then tenses the neck, shoulders, and back. I have a simple strategy (that takes practice), to help maintain balance, poise and equilibrium in my body/mind/emotions/spirit. I ask myself, “am I aware?”  This brings me back to the present moment, and back to my body. I then ask myself, “Is my neck free?”  “Is my head releasing upwards?”  “Is my back lengthening and widening?”  “Am I breathing, smiling?” Asking these simple questions is often enough to make a shift to a new place, where I am aware and can exercise my will to move to a place of ease, not dis-ease.

Another valuable tool of the A.T you can practice – is to find a quiet place and take 20 minutes to stop and lie on your back, with the head slightly supported the legs elevated, feet on the floor. This is a very simple yet remarkably effective way to release stress, compression and tension in the body, resulting in being calm, at ease and balanced. The “constructive rest” demonstration will guide you through this very healing therapeutic process.

Have a great summer with love, light and delight.

Nicholas.

The Alexander Technique is a unique, evidence-based mind/body practice, developed over 120 years ago. This subtle yet powerful method is established worldwide.

The N.H.S, the National Institute for Clinical Excellence and the British Medical Journal concludes the Alexander Technique is one of the most effective, proven methods for treating chronic back pain conditions.

Sitting for long hours, standing, poor posture, stress, repetitive movements, lack of awareness, are often the cause of back pain and other problems.

Having physiotherapy, massage, osteopathy, seeing a chiropractor, taking anti-inflammatory painkillers or steroids does little to address the underlying causes of back pain – these just offer temporary relief.

The Alexander Technique gets to the root cause of these problems. Working with a teacher you develop skills and strategies to avoid stressful, (unconscious) habits and patterns of posture that cause compression, stress and tension in the body. You develop a toolbox, which you can use and apply any time, any place, any where.

The doctor, the pill, or a therapeutic intervention is a quick fix – not a cure. With the tools of the Alexander Technique you learn to treat yourself and ultimately take responsibility. We all long for that magic wand or golden bullet that will take our pain away. We are often the cause of our pain and we are also the source of our own healing

The Alexander Technique is educational, with healing therapeutic effects. There are no specific exercises, it requires no equipment, and can be practiced wherever you are. It is suitable for people of all ages and levels of physical fitness.

Come and experience this highly effective method for preventing chronic back pain. I am a London based teacher, visit my website to find out more, or to find a teacher near you.

The most important fuel of our body is the breath. The breath can be very nourishing, healing and revealing. If we become more conscious of this subtle, vital energetic life force.

Through out the day we carry unnecessary amounts of tension, often unconsciously. This builds up over time resulting in lots of tension, which means we experience, stress, pain, dis-ease with limit the optimal functioning of breathing.

The Alexander Technique is a very subtle, simple yet powerful tool to help you overcome the daily stresses of life. You learn to take responsibility by helping  yourself become more present and aware of simple everyday acts that affect our posture, breathing and general well-being.   When we move well, we breath well, when be breathe well, we move well. Then we feel more aligned with our mind/body and feel more whole and connected.

Too often, people slip into poor breathing (moving) habits.

Many people believe, that popper breathing is from the diaphragm, or the abdomen and we have to  “take a deep breath,” “breathe into your belly,” “don’t let your chest move,” “hold your ribs out,” “relax and breathe.” Actually, nature regulates our breathing. The respiratory system is reflexive and automatic.

We don’t teach babies or children to breathe. If we interfere with the natural rhythm of the breath it will feel forced and therefore have the effect of producing tension. Breathing happens spontaneously in response to all our thoughts and feelings and environment.

I find it amazing how many singers I work with don’t realise they can breathe from their backs and sides, I have to remind them that they are three dimensional. When the back is neglected (which it nearly always is) the rib moment and muscles become very tight and limited, restricting the flow of air, which means the quality of sound and breath is compromised. If we Include the back and side of the torso when we breath, we awaken the tired often tense part of the back which gives an increased dynamic, energetic flow of the breath. Which improves the overall quality of breathing and of course the  tone and resonance of the voice and we have more energy.

Allow the life force of breath to breathe you, you don’t have to draw, gasp, and suck in the air. Atmospheric air is pressing against you; each square centimeter has a force of 1 kilogram  (14 pounds per square inch). We can allow the breath to flow through us.

“Breath is the life; and breathing capacity (vital capacity) is the measure of life.” – F. M. Alexander  1869 – 1955

Here’s a natural way to promote a full exhalation….  Let a sound out – such as an easy sigh or a whispered ‘ah.’  Remember not to sink down or collapse your chest as the breath leaves the body.  You can think of your exhaled breath as a column of air, fuelling the length of your spine.  Then a new breath can return, easily and fully, just the way you like it.

When we smile me move better and breathe more easily  – Keep it simple breathing is.

Sitting For Long Periods Is Deadly Even If You Meet Physical Activity Guidelines

A new study led by the University of Leicester, in association with colleagues at Loughborough University, has discovered that sitting for long periods increases your risk of diabetes, heart disease and death regardless of physical activity.

The study, which combined the results of 18 studies and included a total of 794,577 participants, was led by Dr. Emma Wilmot, a research fellow in the Diabetes Research Group at the University of Leicester. It was done in collaboration with colleagues from the newly established National Institute for Health Research (NIHR) Leicester-Loughborough Diet, Lifestyle and Physical Activity Biomedical Research Unit and was published in Diabetologia, the journal of the European Association of the Study of Diabetes.

Put simply, the danger in prolonged sitting is that it “stalls the metabolic machinery,” as Dr. Levine put it. “The body has an exquisitely designed system for trafficking fuels such as carbohydrates and fats. Serious consequences result when the muscular engine sits on ‘idle.’ “

According to Dr. Levine, this “physiology of inactivity” results in a variety of immediate, undesirable effects. For instance, inactivity impedes the ability to metabolize fat and sugar and it also elevates triglycerides, potentially raising the risk for cardiovascular disease. Prolonged sitting weakens muscles, which can lead to back pain, arthritis and joint problems. Previous research has demonstrated that sitting for long periods suppresses lipase, an enzyme involved in fat metabolism that is produced only when leg muscles flex — low levels are associated with heart disease and other illnesses. Sex hormones, including estrogen and testosterone metabolism, also are affected, Dr. Levine noted, adding that “these impact all aspects of physical and emotional states.”

According to the study, those who sit for long periods have a two fold increase in their risk of diabetes, heart disease and death. Importantly, associations were independent of the amount of moderate-to-vigorous physical activity undertaken, suggesting that even if an individual meets typical physical activity guidelines, their health may still be compromised if they sit for long periods of time throughout the day.

Dr Wilmot, a Clinical Research Fellow in Diabetes and Endocrinology based at the Leicester Diabetes Centre, Leicester General Hospital, said: “The average adult spends 50-70% of their time sitting so the findings of this study have far reaching implications. By simply limiting the time that we spend sitting, we may be able to reduce our risk of diabetes, heart disease and death”.

“Our study also showed that the most consistent associations were between sitting and diabetes. This is an important message because people with risk factors for diabetes, such as the obese, those of South Asian ethnic origin, or those with a family history of diabetes, may be able to help reduce their future risk of diabetes by limiting the time spent sitting. “

Professor Stuart Biddle, of Loughborough University, and a co-investigator on the study, said: “There are many ways we can reduce our sitting time, such as breaking up long periods at the computer at work by placing our laptop on a filing cabinet. We can have standing meetings, we can walk during the lunch break, and we can look to reduce TV viewing in the evenings by seeking out less sedentary behaviours.”

Professor Melanie Davies, Professor of Diabetes Medicine at the University of Leicester and honorary consultant at University Hospitals of Leicester is a co-investigator and Director of the NIHR Leicester-Loughborough Diet, Lifestyle and Physical Activity Biomedical Research Unit. She said:

“This paper has a very important message for the public but also for health care professionals – namely that being sedentary is common and dangerous for our long term health, particularly for diabetes and cardiovascular disease, and that this link appears to be over and above other lifestyle factors such as our diet and physical activity.”

This article first appeared in Prevent Disease 

Albert Mehrabian  the Educational Psychologist published ground breaking work on the subject of verbal communication. Albert Mehrabian has a famous formula for how speech presentation and communication works. It has become known as the 7%-38%-55% rule.

• 7% relates to the importance of the words we use
• 38% refers to tone of voice and inflection
• 55% refers to the importance of body language/face.

Imagine, that you are invited to give a speech or presentation at work.

A nerve-wracking experience , so what do we do? Well, we concentrate on learning the content, covering all angles, Q&A sessions, knowing what we’re talking about gives you credibility, doesn’t it ?

But remember, only 7% of what you say will be retained in the words alone. This is a disappointing statistic.

38% of our message reverberates in how we say things. Subtle changes of pitch and pace add life, sparkle and colour to our message. Do we want our key message to be memorable?

55% body language and facial expression, again this is a telling statistic.

The Alexander Technique can give you a real tool box to address many of the difficulties associated with public speaking.

Here are a few easy tips.

It’s important to change the pitch and pace. Pause for longer, look the audience directly in the eye, lower your voice slightly. Be very clear about the key points you want to convey.  Make sure there is emotion and humour in your talk, not just quickly getting through the content, facts and statistics.

Being present, which will convey presence.

Present yourself as a genuine person.

There are tips to appearing genuine:

1 Relax; 2 Be yourself; 3 Don’t tell lies.

Relaxation is the basis of confidence. Constructive Resting is a great Alexander Technique tool to help with posture, body language, stress and breathing.

It’s not what you say, it’s the way that you say it that scores with the audience.