This document provides information on stress management and relaxation techniques. It discusses common causes of physical and mental stress on the body. It then explains how stress can lead to weight gain through increased cortisol levels and insulin resistance. Several relaxation techniques are outlined, including deep breathing exercises to reduce stress hormones, finding times throughout the day to practice deliberate breathing, and practicing laughter which can trigger the release of endorphins and improve health.

1. How to Relax
into a
New You!

2. Stress Management
How do you react to stress? How does your body feel?

4. • Inadequate Nutrition
• Common Food Allergies
• Inactivity
• Repetitive Stress or Impact
Trauma on Joints
Causes of Physical Stress on the Body:

5. Causes of Mental Stress on the Body:
Shoulds
Blame
1. I deserve something better (Entitlement)
2. This isn’t fair (Equality)
3. They were/ It was supposed to… (Expectations)
1. Done on purpose to me (Assumed Intent)
2. Bigger than it is (Magnification)
3. Always, Never, They. Them (Globalization)

6. The Relationship Between
Fat, Stress, and Health
Big Waist =
• Cardiovascular Risk
• Arthritis Potential
• Diabetes Potential
Stress

7. The Relationship Between
Fat, Stress, and Health
• The Omentum is a Fatty Layer under the
Stomach Muscles.
• It’s the best source of energy once the
liver is depleted of glycogen.
• Stress creates a steroid called cortisol,
which is absorbed by the omentum, which
increases its ability to store more fat.
• This causes you to become insulin
resistant.
• That creates inflammation.
© 2012 Carol Merlo, M.Ed. All Rights Reserved

8. • The better you can breathe the better health you’ll have. If you do nothing else as a result of this program
than improving your breathing, you will be way ahead of the game.
• Deep breathing enables you to eliminate the buildup of stress hormones. These stress hormones build up in
your body and contribute to a number of negative processes, including anxiety, depression, and the buildup
of inflammation unless you eliminate them through breathing.
• When you practice twenty minutes of deep breathing you will eliminate the excess cortisol levels in your
blood stream and bring your body back into balance. So breathing is critical to maintaining optimum health
and well-being.
Respiration
© 2012 Carol Merlo, M.Ed. All Rights Reserved

9. Respiration
© 2012 Carol Merlo, M.Ed. All Rights Reserved

10. When to Practice Deliberate Breathing
• At stop lights
• While taking a shower
• Sitting at the computer
• Lying in bed before sleep
• While in the bathroom
• Before you get out of bed in the
morning
• While watching TV
• Go outside and look at the birds and
breathe
• When stretching
© 2012 Carol Merlo, M.Ed. All Rights Reserved

11. Let's Practice Breathing
Inhale to the count of two, hold to the count of eight, exhale to the count of four.
Keep increasing the count as you are able until you can inhale to the count of 12,
hold for to the count of 48 and exhale to the count of 24.
© 2012 Carol Merlo, M.Ed. All Rights Reserved
We are Increasing
Lung Capacity
(not the same as Breath Control)

12. The Health Benefits of Laughter
© 2012 Carol Merlo, M.Ed. All Rights Reserved
• Laughter has an obvious and powerful effect on the body and health. It is not only a result of happiness and
humor but also a cause of it.
• Laughter triggers the release of endorphins and serotonin which are the feel good hormones that create
feelings of euphoria, love and happiness. Laughter a great pain killer as well as a great antidepressant
because endorphins can suppress pain making.
• The positive effects of laughter can prevent serious illness by increasing immune cells and antibodies to
strengthen its ability to cope with viruses and disease.
• Laughter also protects the heart by improving the function of blood vessels, encouraging blood flow and over
time improving cholesterol and blood pressure thereby helping to prevent heart attack, heart disease or
other circulatory system diseases.
• Laughter relaxes the body by overriding stress and anger to relieve tension for up to 45 minutes after
laughing.

13. • Laugh out loud for 5-10 min. each day.
• Watch comedies.
• Practice telling jokes.
• Retell the day’s events, emphasizing the humor in them.
Practice Deliberate Laughter
© 2012 Carol Merlo, M.Ed. All Rights Reserved

14. www.CreateaHappyLife.com