The POWERPAUSE

What does it mean to relax?

If you enjoy reading science fiction, checking out You Tube, golf, handball, gardening, reading, shopping for shoes, fishing, gaming, going for ice cream with your kids, or watching an episode of 24, these are stress reducing activitiesbut not relaxation. For sure, these are constructive ways to use leisure time and these activities intervene in the stress cyclethey help us slow down and take it easy. They also divert our attention from stressors and help maintain balance in our livesbut it is not relaxation. True Relaxation is a mind and body state that is the opposite of the stress state. Relaxation is a natural and innate protective mechanism each of us possesses. Relaxation involves learning a simple set of skills that produce a very specific biologic response the relaxation response which I call experiencing a PowerPause. The PowerPause triggers the release of anti-stress hormones, decreases your heart rate, and lowers your metabolic rate and your rate of breathing. Okay, so now that I have your attention, here is the plan. When you complete this seven minute read, you will know the how to of relaxation. But first, we need to start by reviewing for a just a minute the why of relaxation.

Why do I need to relax? What is the benefit of the PowerPause?

Critical problem-solving and decision making, creative thinking, juggling multiple family and personal commitments, last minute deadlines, quarterly profit reports, readjusting to illness or death of aging parents, a hot date, or the phone call notifying you of a car crash involving a family member--- all create a state we commonly experience as STRESS. Stress hormones are necessary for these peak experiences; joy, top level performance, meeting new challenges and maximum productivity. This is when we are functioning in what I call the BestStress Zone. Heres the problem, stress hormones are great, but after a certain point, stress hormones rapidly become counterproductive or even dangerous. Outside of your BestStress Zonethat is ---beyond your personal tipping point, stress hormones work against you. Pulling you down into mediocre performance, inability to concentrate, anxiety, depression and ultimately lead to the development of heart disease, diabetes, obesity, eating problems, substance abuse, premature disability or death. Yerkes and Dodson in 1908 described this relationship, often dubbed The Stress Law. See Figure 1 below.

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Copyright 2007. C. Scott, MD info@stressreliefcoach.com

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The POWERPAUSE
What is the BestStress Zone?
Grounded in principles from the Stress Law, the BestStress Zone is a virtual space & state of mind. Its a place to view, organize and shape your world that enables resilience and healthy responses to inevitable challenges and demands in your life. Your BestStress Zone is a dynamic framework for prevention and stress regulation. In the BSZ you are not merely a thermometer-a bystander keeping track of amount of stress you can cope with. Instead you function as a thermostat, effortlessly assessing and regulating your mind and body responses to stress. Finally, in the BestStress Zone, your day-to-day actions are unconsciously anchored in your life purpose, passions and priorities. See Figure 2 below.

The key question to ask yourself right now is, how do I know when I have reached that point where stress isnt working for mewhen I am leaving the Zone? When does that stressful edge turn from something positive -- providing you with forward momentum into something that is uncomfortable and beginning to work against you? What are your warning signs? Obviously your signals are personal and unique. It may be a block on creativity, irritability, nail biting, a headache, or excessive anxiety. For the purpose of this discussion I want you to think of that personal signal as message that you need to relax---and take a POWERPAUSE.

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Copyright 2007. C. Scott, MD info@stressreliefcoach.com

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The POWERPAUSE
How does the PowerPause work?
Taking a PowerPause lets you achieve true relaxation. True relaxation is biologic state that is the opposite of the stress state. The stress response and the relaxation response are at opposite ends of a spectrumand-- the control mechanisms are distinctly different. The stress response is automatic and almost instantaneous. The turning on or triggering what Herbert Benson has termed the relaxation response which is at the core of the PowerPause requires conscious intentional effort. Once mastered, the PowerPause generates powerful chemical reactions throughout the body that decreases heart rate, lowers the metabolism and decreases rate of breathing, release feel good hormones including endorphins, serotonin and nitrous oxide. Relaxation is a natural and innate protective capacity in each of us. It must be cultivated and developed. It is a learned skilled. . PowerPause is a practical approach for elevating and training your mind. It provides a decisive disruption from prior thought patterns-particularly negative thoughts and emotions. This pause allows you to disregard self or performance for a moment and shift focus to new possibilities. It can be used to prevent or provide relief from the harmful effects of stress in your life. Being able to self regulate a PowerPause is a key skill for not going beyond your tipping point. The preventive medical benefit is undeniable. A PowerPause is a way to integrate recovery for your body from the various biologic processes of the good and bad stress of everyday living. The body needs this recovery and relaxation throughout the day-- Not just at the end of the day. The usual mantra of high achieving individuals is, I cant wait to get home to relax. The reality is that this approach can be derailed by the heart attack you have on the train ride home! See figure 3 below.

Scenario A: High levels of harmful stress hormones being released throughout the day. Scenario B: Harmful effects of stress hormones dampened by periodic PowerPauses

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Copyright 2007. C. Scott, MD info@stressreliefcoach.com

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The POWERPAUSE
My clients who use PowerPauses for relaxation regularly report they feel more creative, less anxious, and in greater control of their lives than prior to using this technique. They also report they are less likely to overreact to unexpected demands and challenges during the day. Benefits of the PowerPause: ! Buffer and neutralize stress hormone adrenaline ! Release endorphins, nitrous oxide and other balancing body chemicals ! Shift awareness towards positive emotions/feelings and thoughts ! Increase concentration

Are there any prerequisites for who can experience a PowerPause?

Herbert Bensons ground breaking research in the 1970s described 4 prerequisite conditions for the relaxation response which we trigger with a PowerPause. ! Repetition of simple mental focus ! Nonjudgmental (receptive) attitude ! Quiet environment ! Comfortable position I have distilled Dr. Bensons information to just the facts. F-A-C-T-S 1. Focus: Repetition of a word, phrase or physical activity. Goal is to create a Decisive Disruption of prior thoughts and emotions, particularly negative ones. 2. Attitude: Non judgmental of self and others. Give yourself a break. 3. Comfortable Position: what ever works for youno complicated yoga positions needed 4. Thoughts (negative and random are disregarded) 5. Stay the Course: this is a learned skill and takes practice

Is the PowerPause a form of meditation?

No. This is not the same as leisure or play nor is this a sleep state or meditative statesall are concepts that come to mind when most of say we want to relax. This is about using your own internal resources to heal yourself in real timewithin 10 minutes at your desk! For those of you who run, like my husband, you may experience the runners high. Runners report an exhilarating, mellow feeling which occurs about 10 minutes into the run. Guess what! ---They are experiencing the relaxation response! The repetitive focus is the cadence of their feet. Unconsciously they tune in and the body responds. Those of us non runners can experience the same biologic response without all the sweat!! The PowerPause may also be thought of as a part of a spiritual traditionsimilar to the practice of meditation, contemplation or prayer. The PowerPause does not imply a doctrinal approach. It is for those who follow all traditionsorno tradition at all. There is greater impact if the word or phrase you choose is linked to a belief system. Shalom, Jesus is Lord, Ohm are all words or phrases which may have significant meaning for individuals.

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Copyright 2007. C. Scott, MD info@stressreliefcoach.com

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The POWERPAUSE
My mind is always full of so many thoughts-how can I possible take a Pause?
One of the first goals of the PowerPause as a technique to live in your BestStress Zone is to calm bothersome random thoughts. In order the achieve this, it is helpful to identify four different levels of thinking. 1. First Level: Negative thought; includes feelings of anger, fear, sadness, regret and discomfort. 2. Second Level: Wasteful thought; Worrying about things that might happen. This also includes worry about things that are outside of our control 3. Third Level: Necessary thought; this includes things such as I must not forget to fill the car with gas or Cant forget I need to send a birthday card 4. Fourth Level is the highest level: Positive Thought; these are the thoughts that encourage peace, harmony, creativity, love and happiness. With a PowerPause we can become aware that although we have certain thoughts and emotions and feelings, they are not who we are. They are events in our mental life, whose power over us is in direct proportion to the strength of our attachment or aversion towards them. Who we areour true identity lies beyond such passing experiences. Before you begin to trigger and enjoy the benefits of a PowerPause, survey your mind and determine your level of thought. Try to focus on positive thoughts. If you are in the middle of a crises, have major decisions to make, taking a PowerPause will not make the necessary thoughts or negative thoughts disappear. However, the bodys biochemical reactions during a PowerPause will often allow you to see and interpret the same data differently. Clients often describe the PowerPause as helping them achieve unexpected but welcomed epiphanies. Maybe a new way to solve a pressing problem or a new way to think about a troublesome but important interpersonal relationship. Scientific evidence supports these reports. Functional magnetic resonance imaging (MRIs) of the brain after similar states reveal increased brain blood flow in the areas of the brain associated with problem solving and memory. The fact is you cant afford not to take a PowerPause when the going gets tough.

What are the specific steps to achieve a PowerPause?

! ! ! ! First, get into a comfortable position and be still. This is likely to be a chair in your office, in your study, the family room or even your car seat if you are in the driveway or your parking spot prior to facing the kids, the boss or the client. Your seat is your supporting environment. If you prefer a supine position, the floor is your supporting environment. Decide now if you are going to keep your eyes open or closed. It doesnt matter. If closed you may also include imagery with you can combine with your mental focus. Next, focus your attention on the supporting environment. Feel, sense, and experience that support as you exhale and allow your entire body to be totally supported by the environment Now, clinch, tense and release your hands, your feet, your shoulders and your hips. Let everything go

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Copyright 2007. C. Scott, MD info@stressreliefcoach.com

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! ! ! ! ! ! ! ! !

The POWERPAUSE
Your breath is a bodily function that is constant and occurring in the moment. There are many ways to bring your attention to your breath. The good news is there are no hard and fast rules about the best ways to develop awareness of and focus on your breath. Tune into your exhalation phase of breathing, listen to yourself breathe for several breathes, and r-e-l-a-x as you exhale. Beginning at the feet, slowly perform a body search looking for any part of your body that is under more tension than the rest (jaws, cheeks, forehead, and so on). As you perceive this body part, tune into it for several breathes, and relax that part as you exhale. Now, as you continue to exhale through your nose, silently think or repeat your special word of phrase. At this point it is very important to remember to be nonjudgmental. Whatever thoughts run through your mind even if they are unrelated to your chosen focus.just let them pass. Its okay.think of the thoughts like clouds moving above you. If you become distracted or find your thoughts wandering (and you will), passively disregard this and return, first to your exhalations, then to the word or phrase you have chosen. Finally, continue for at least 5 minutes. Remember nonjudgmental. Let thoughts pass. Do not be frustrated if your first session is not as fulfilling as you wish When you are ready to end the pause, stretch, flex, inhale, and open your eyes. After a few more breaths, feel the mental and physical well-being throughout your entire body.

This does work. Plan to get a PowerPause in at least 2 times a day to start. Once a day, use it just prior to what you anticipate being a potentially stressful situation. Then use it once a day to prevent and refresh yourself. For Questions & More Information Contact The Stress Relief Coach Today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Copyright 2007. C. Scott, MD info@stressreliefcoach.com

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