“Wellnessman” goes flying all around the world and one thing that stands out to him is that some people are mellower and some are more stressed-out. The ones that are mellow tend to have lower blood pressure and have better inter-personal relationships. The ones that are stressed tend to have higher blood pressure, as well as raising the blood pressures of people they come in contact with. When he encounters one of these “stressed-out” persons, “Wellnessman” tells them 2 simple words: “Be Caj”. This stands for “be casual”. When someone is casual, they are not agitated and in turn, more fun to be around.
One of the easiest ways to “Be Caj” is to take a few deep breaths. Make sure your chest rises, hold it for 4-5 seconds and then breathe it out through your mouth for 4-5 seconds. This will automatically kick in your parasympathetic nervous system that counteracts the “fight or flight” effect of the sympathetic nervous system. You will notice an almost immediate calming effect.
Wellnessman also likes to place “sound effect machines” or “phone apps” as background noise in the rooms in his home. You can set it to your favorite sounds such as ocean waves, rain, waterfall or birds chirping. This also gives a sense of calm and “caj”.
Another way to “Be Caj” is to do daily “High Intensity Interval Training” (“HIIT”). This entails rotating fast and slow speeds into your aerobic work-out (your choice as to the type: walking, running, cycling, swimming, using an elliptical machine), but not doing it for too long. “Wellnessman” suggests 3 sets of “fast” intervals lasting 30, 20 and 15 seconds each, with a one to two minute “slower recovery speed” in between the fast ones in order to catch your breath. This technique will increase your metabolism and help you go into “fat-burning mode” for the next 24 hours afterwards. Another benefit of this type of exercise is that it increases your lung capacity and oxygenation of your cells. This reduces inflammation and reduces your chances of disease. Make sure you have medical clearance from your primary care physician before embarking on this method.
So the next time you feel yourself getting “stressed-out”, remember the phrase that “Wellnessman” uses: “Be Caj”.
Climb aboard the “Wellness Wagon” with “Wellnessman” by “chilling out”. Walk Strong…with orthotics.
1-High Intensity Interval Training.” ACSM Information On… High-Intensity Interval Training (n.d.): n. pag. 2014. Web. 2014.
2-“Relaxation Techniques: Breath Control Helps Quell Errant Stress Response – Harvard Health.” Harvard Health . Harvard Medical School, 26 Jan. 2015. Web. 16 Feb. 2015.
3-BORCHARD, Therese J. “3 Deep Breathing Exercises to Reduce Anxiety.” Psych Central.com . World of Psychology, 2015. Web. 21 Feb. 2015