Breathing Out Stage Fright

You're stepping onto the stage, amidst opening night flurry and last minute stage directions. In the audience are the director you'd like to work with, the reviewer everyone listens to, and your first acting coach. The blood pumps in your ears, your heart is racing, and your throat is so dry you can't possibly speak your lines. Every muscle is tense and you want to run.

It's called the "fight or flight" response. It's also called stage fright. Stage fright comes in many different forms. For some, it's a nervous energy that disappears as soon as they begin performing, or a familiar sensation that's always under the surface but feels manageable most of the time. For others, it's so debilitating that they can't get through an audition to even be part of a performance.

Stage fright has huge repercussions to the health and well-being of the performer.

Dr. louise Montello of Musicians Wellness, Inc. has worked with injured, blocked and anxious performers for many years, and has developed a rich set of tools that we can use in moments of stress and anxiety.

One of her most powerful techniques, from the yoga tradition, is breath. Breath is a key link between the mind and the body. Our body's autonomic nervous system is made up of the parasympathetic nervous system (related to relaxation, creativity and awareness) and the sympathetic nervous system (related to analytical thinking and action). When we're in "fight or flight" mode, our sympathetic nervous systems are in charge, and our bodies, minds and emotions are locked into battle with an imaginary enemy (while our creative expression gets caught in the crossfire).

Deep breathing and the specific techniques that will be described in this article can reawaken your parasympathetic nervous system.

Note: In yogic breathing exercises, it's important to always breathe in and out through the nose.

1. Diaphragmatic breathing ("belly breathing")

Why? It allows you to move more air into your body and also to send more stale air out on the exhalation.

How? practice this type of breathing while holding your hands on your belly, to feel it expand as you inhale, and contract as you exhale. Your back and sides should expand and contract as well. Watch a baby sleeping to get a really good demonstration of belly breathing.

2. Even breathing

Why? Will smooth out your breathing and help you to feel grounded.

How? Breathe in and out for the same number of counts.

3. Two-to-one breathing

Why? Since exhalation is associated with the parasympathetic nervous system (related to relaxation, creativity and awareness), long exhalations also help to induce relaxation. This exercise is helpful in times of great stress (i.e. auditions).

How? Breathe in for a certain number of counts, and then breathe out for twice as many counts (count evenly in your own time), pushing the breath out from the belly.

4. Alternate nostril breathing

Why? By alternately breathing through our right nostril (connected to our sympathetic nervous system) and our left nostril (connected to our parasympathetic nervous system), we can balance our entire autonomic nervous system.

How? To prepare for this exercise, clear your nostrils by breathing in and out quickly several times in a row (another technique called "cleansing breath"). Now, fold the index finger and middle finger of the right hand into the palm, and use the thumb to close your right nostril and your ring finger to close your left nostril.

Begin by inhaling through both nostrils. Then breathe out through one nostril, while blocking the other, and then switch and breathe in through the other nostril.

After three complete breaths, exhale without switching sides, and do three more breaths. This means you're now inhaling on the opposite side that you started from.

Now rest and breathe deeply and evenly through both nostrils for a few minutes. Then repeat that cycle two more times (with a rest in between), so you've done three cycles in total.

You'll be amazed at the difference these simple breathing exercises can make, with a few short minutes of practice every day. Then, at times of stress, you'll have a valuable tool to support your performance, and all your creative dreams.

Copyright 2005, Linda Dessau. All rights reserved.

Linda Dessau, the Self-Care Coach, helps artists enhance their creativity by addressing their unique self-care issues. Visit www.preparingforperformance.com for more help with performance anxiety.

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Understanding Your Acne Skin Care Product Options

No matter where in life you are now, as an adult or as a teen, dealing with acne was not, and is not fun. While 80% of teens suffer from acne ranging from mild to severe, acne skin care is usually a topic of interest to anyone who has suffered from it. Whether you decide to go 'au naturel' or with a well-known major cosmetic company's latest, biggest anti-acne product ever, there are a few things to address before you tackle any acne problem.

First, understanding what acne is and how you get it is the first step toward acne defense and skin care. Acne is common and is caused by flare-ups of blackheads, pustules, and pimples anywhere on the face, neck, and sometimes backs of people afflicted with the skin condition. While some people suffer mild forms of acne, especially those living in dry, arid areas, others, living in moist or humid locations, may experience moderate to severe conditions. Can acne get worse? Sure. Sometimes, women's monthly cycles seem to cause periodic eruptions of acne, which fade, or merely return to a more dormant state. Some medications can cause acne, or make existing acne conditions worse. Overweight teens and adults seem to have more case of acne flare-ups than those maintaining normal weight ranges, and above all, stress can exacerbate any skin condition, especially acne.

Many people find the use of vitamins and natural supplements helps their acne, as does a nutritional, well balanced diet that consists of at least five servings of vegetables and one serving of fruit each day. Avoiding fried foods seems to help lessen outbreaks, as does staying away from refined sugars and oils. Sometimes, certain foods can aggravate acne, such as chocolate, soda, shellfish and wheat or milk products, though this is not something that everyone will experience.

Drinking at least eight glasses of water a day will help keep skin hydrated and plump, and allow the body to flush out unwanted waste products. Massaging the face at least once a day will help invigorate skin cells and promote blood flow, which seems to help lessen flare-ups, as does a reduction of the amount of stress teens and adults experience on a daily basis. Winding down at the end of the day with yoga or light exercise sessions works wonders not only for the skin but other body organs as well.

For those needing something a little stronger, visit your dermatologist to determine what kind of skin care regimen he or she suggests for you. Whether you undergo light treatments or begin taking medications, always ask questions and don't be afraid to ask if you can supplement any treatment plan with vitamins, minerals, herbs or other homeopathic remedies. Remember that just because something is natural doesn't mean it won't affect prescription medications, so always inform your doctor if you want to try something in conjunction with the treatment he recommends for your acne problem.

In most cases, teen acne will disappear as hormone production levels return to a 'normal' state, but for those who just can't wait, there are natural and prescription options open to you. Never self-diagnose, but always visit your primary physician or schedule a visit with your local dermatologist to get an expert's advice on your individual acne problem.

Your skin is important -- educate yourself about the right acne skin care product now. Find out more at http://LetsTalkSkinCare.com.

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Weight Gain in Adulthood - Slowing it Down

The biggest problem we face in America today is not terrorism it is obesity. This is according to Dr. Julie Gerberding, head of the centers for Disease control and Prevention in America. And it seems much of this problem is happening in a slow and creeping way, through gradual young and middle-aged adult weight gain, over very long periods of time.

On the average, a typical American adult gains at least two pounds per year over his or her lifetime. That probably means that approximately 100 extra calories are being consumed each day, according to Dr. James Hill of the University of Colorados nutrition center. If you simply burn off those 100 extra calories, or dont consume them to begin with, you will then not gain that yearly extra weight.

Dr. Gerberding says that fixing the problem will involve changing most Americans daily social norms. This will have to start in our early childhood, she says. people will have to begin performing more physical activity and eating less every day. And Dr. Hill has examined government figures showing that about 40 million adults are currently obese. He has also noted that Americans are steadily gaining more weight than usual in recent years. But what can be done about this socially and personally significant health problem?

The future is not hopeful unless we act now, Dr. Hill says. He estimates that if current trends continue, the obesity rate for American adults in 2008 will be 39%, which compares unfavorably with 31% in the year 2000.

Middle age shows a great increase in the amount of weight gained. There is a doubling of body fat in this time period in both men and women living in the developed countries. Such weight gain is strongly associated with increased morbidity and mortality. But there is ample evidence to conclude that moderate physical activity combined with a steady and healthy diet slows down or stops middle-aged adult weight gain.

Young adults are also at a high risk for weight gain. In America, for adults ages 25-74, the major weight gain was shown to be highest between ages 25-34. This was found by recent US government studies. And in the Coronary Artery Risk Development in Young Adults Study, even though trends were constant across ten years of follow-up studies, age-related weight gain was larger in the early to mid-20s than it was for older age groups.

It may not be wisest to wait until middle age, even though that may be when obesity becomes a more significant health threat, to lose weight. Irreversible health damage from weight being above optimal levels may occur prior to the beginning of a health-related diet and exercise program. But modest weight loss can reduce cardiovascular risk factors, and in high-risk individuals, it also prevents the development of diabetes and hypertension.

The American College of Preventative medicine endorses the guidelines of the national Institutes of health when it comes to advising obese and overweight patients on how to go about both losing excess weight and keeping it off. They encourage moderate physical activity for 30 to 45 minutes for at least 3 to 5 days per week for clinically obese or overweight persons, whenever such a program is not contraindicated by any current health problems. They also advise counseling regarding an energy-reduced or low-calorie diet of 800 to 1500 calories per day for an obese or overweight adult until optimal weight is attained. Then it is suggested that the patient should remain on a healthy, normal diet that is not higher in calories than the amount burned by ordinary activities and exercise each day.

It is felt by many experts that simply avoiding excess weight gain during the early adult years may be very important. It may ensure the prevention of adverse health reactions and establish an early foundation for the maintenance of lifelong healthy habits in later adulthood. It is also felt that interventions such as simple changes in diet and the maintenance of a regular exercise program will help parents establish lifelong role models for their children. This would greatly help to prevent Americas steady increase in obesity over the oncoming decade, and its accompanying morbidity and mortality over the next several generations of aging adult Americans.

Information in this article was obtained from the four sources listed below:

The Cutting 100 Calories/day Might Prevent Weight Gain & Obesity page at Weight Control and Obesity;

The "Symposium: Adult Weight Gain: Causes and Implications" page at Nutrition.org;

The Weight management counseling of overweight adults page at National Guideline Clearinghouse;

The NHLBI Working Group Report Preventing Weight Gain in Young Adults page at National Heart, Lung, and Blood Institute

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Stress Buster Tip: Relax From The Weekday Stack!

Everyday can be full of stress but we all deserve a break from life's daily deadlines. Whether you're at home or work we all need to take the time to unwind. Dealing with stress through simple relaxation exercises is a very effective and rewarding approach. I've put together a brief outline of some "Stress Busters" that can help you relax from the stressors we encounter everyday of every week.

Enjoy a Friday night burn: light a candle for each problem or issue for that week.

Spend the day at the zoo.

Spend the day at a museum or art gallery.

Visit a planeterium or 3D theatre.

Go to the movies to see a love story or movie with sub-titles.

Watch a play or musical.

Visit a local festival and take in the culture.

Visit a arboretum.

Visit a theme activity park and partake in the rides or bumper cars.

Color with your children.

Do a word search, crossword or jigsaw puzzle.

Walk and take in the world and all its many wonders.

Take a dip in a pool, jacuzzi or sauna.

Be a kid again. Jump rope, play hopscotch or enjoy a park swing.

Take a nap to rejuvenate your body.

Go ice shating or rollerskating with friends.

Bake bread or cookies.

Bake your favorite meal and enjoy it without interruptions.

Visualize far away places you've been or would like to visit in the future.

Enjoy a sounds of nature music sampler with incense and a candlelight bath.

Read a book or magazine and cuddle up with a blanket.

pack a picnic lunch and head to the beach or park.

Get a manicure, pedicure or facial.

Get your hair done, even if it's just a wash and cut.

Enjoy your hobby or start a new one.

Plant new flowers in the garden.

Go for a ride on a country road.

Watch a sunset or sunrise.

Take a class at your local community center or college.

Spend time with your pets.

Get a full body massage.

Take a weekend trip.

Enjoy a local brunch or dinner cruise.

Turn off the phone, television and enjoy the quiet.

Look at the stars and try to locate the constellations

De-clutter and get organized.

Learn to let go. Dont make every thing an issue. Pick your battles wisely.

Dont speak when you feel like blowing your top. Remember to count to 10. Refocus. Stay calm.

Reflect, remember and enjoy life's rewards.

Yvonne Thompson, Assistance For You All rights reserved. Permission is granted to use this article, as long as the entire article is posted and the "About the Author" section, including all links, remain intact and an email is sent advising me of its use.

About The Author
this Stress Buster Tip is brought to you by Yvonne Thompson owner of Assistance For You, a Virtual Assistant Support service. For more information visit Assistance-For-You.com

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Corporate Golf Apparel

The way your employees conduct themselves and what brand names they are carrying on their clothing communicates things about the product or services your company is offering to the people. In such matters, the impression you create in turn creates a corporate identity or image for your company in the minds of people.

Your company could also offer corporate gifts to people or promote your corporate golf apparel by offering a huge variety of clothes items and accessories to go with them. people tend to keep these items as a memento of the pleasant moments they have had at your companys golf games. Some of the best examples of corporate golf apparel are Levi Strauss and Nike.

Corporations prefer to sell long-sleeved golf t-shirts these days mostly to women. Untucked shirts are a popular fashion amongst men these days. selling the shirts with V-neck, scoop neck or the Cardigan vest types is a great idea. These are some of the most popular types of golf shirts today.

Golf bags, bats and caps are increasingly being sold by most corporations; some corporations hold team events in which they gift pens, custom t-shirts and other fancy items. You could alternatively follow such examples and even offer golf-related magazines, training courses and workshops for golf at a reasonable price. Other promotional ideas are corporate golf holiday packages, where people go on a holiday to play their favorite game. However avoid overdoing promotional programs.

If you need better and more professional ideas, you need to take the services of either an advertising agency or an event management agency.

Corporate Apparel provides detailed information on Corporate Apparel, custom corporate apparel, custom Embroidered corporate apparel, corporate Golf apparel and more. corporate Apparel is affiliated with Engineering Professional Development.

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